30-minute-workout mania

Brief periods of exercise can have powerful benefits ­ but you won’t look like Mr. or Mrs. America.

BY LINDA MELONE

Can 4 million women be wrong? The initial commotion over Curves For Women, with its brief workouts and record-breaking franchise growth, appears to have died down a bit; however, the popularity of 30-minute workouts has only just begun. Fit Express, PACE, Contours and Slender Lady are just a few examples of 30-minute franchises that have taken Curve's ball and run with it. (Most of these facilities cater to women, with the exception of CUTS and The Blitz for Men.)

It's obvious that time is of everyone's essence ­ but can a person get results in only 30 minutes?

No more excuses

One big plus right off the bat for express workouts is that they take away the lack-of-time excuse served up by the eight out of 10 people who don't exercise.

Additionally, these clubs tend to be women-friendly. "Curves supplies a missing piece in the landscape of overweight women who are intimidated by walking into a fitness facility filled with thong-wearing exercisers," says Meg Jordan, Ph.D., R.N. and founder of American Fitness magazine. Curves received notoriety for its nurturing mirror-free, women-only environment.

Sure, it's comfortable, but will you get the same results in a 30-minute Curves program as in a longer, more intense workout? "No, it won't be the same workout," Jordan says, "But many women are happy if they can open their own pickle jars and carry a load of laundry up a set of stairs. Exercise doesn't have to be intense to be beneficial."

What 30 minutes can do for you

A typical 30-minute workout in a Curves or other express facility consists of exercising your way around a series of hydraulic machines with stations in between for jogging in place (to keep heart rate up) or to cool down. An automated voice cues the member every 30 to 45 seconds when it's time to move on to the next exercise station. The American Council on Exercise (ACE) determined that the Curves workout burns an average of 184 calories, making it a good "moderate-intensity" workout for women who are not very active. The equivalent of walking on a treadmill at 4 mph, the routine burns off about four tablespoons worth of Ben and Jerry's New York Double Fudge Chunk ice cream ­ half a serving.

Despite the fairly minimal calorie burn, Jordan cites research showing that more is not necessarily better, and that sedentary women benefit greatly from this type of moderate exercise program.

"The gains made were so remarkable,” says Jordan, with the most dramatic fitness improvements seen in the previously sedentary women who had just begun exercising.

At the same time, ACE contends that the aerobic benefit of brief workouts is minimal and recommends supplementing the thrice weekly 30-minute strength program with three or more 30-minute cardio sessions for best results.

Hydraulics: pros and cons

The hydraulic machines used in express facilities have their own pros and cons: On the plus side, the machines work two different, opposite muscles groups simultaneously, which makes them time efficient. And, with the absence of the "eccentric" or negative phase of the movement, you are also less likely to experience muscle soreness. On the other hand, you won't make the same muscle strength gains or attain as much improvement in bone health as you would using free weights or plate-loading machines, according to an ACE spokesperson. As with any other routine, after about six months, strength gains reach a plateau and require additional weights or other changes in order to make further progress.

The hydraulic machines are also not adjustable, making it uncomfortable for some exercisers who may sacrifice form in order to perform the movements. ACE suggests that novice exercisers consult a more highly trained individual before getting started.

The bottom line

Express programs are time efficient and effective for novice exercisers but will likely not be enough for seasoned fitness buffs. Pros and cons aside, anything that gets people off the couch and moving is a good thing.

"There's also this spillover effect," Jordan says. "Many women get motivated to do other things. I hear women talk about doing their first 5K race after seeing results from Curves programs. If you tell a 62 year-old executive who goes to Curves that she's not getting enough results, she'll likely tell you she can lift groceries and play with her grandchildren now ­ she won't care so much about the research."

OC Metro