Question: I have noticed a new fitness trend - Curves for women are popping up everywhere. What is you opinion of Curves? Should I join this facility?

Answer: Yes, I too have noticed these fitness centers opening up everywhere. In fact Curves for Women is the fastest growing fitness franchise in North America. From a business perspective it makes sense. All you need is a small investment, minimal retail space, a few machines, limited staff, no day care, no cardio equipment, and no experience to get started. Sounds great for the business owner, but what about the customers?

Here are the pros for becoming a Curves for Women member: it provides a non-intimidating environment for women of any shape or size. Participating in a class can be motivating and many people do well with a structured class setting. Machines can be safe and easy to use and the classes are supervised. Elevating your heart rate for 30 minutes by the use of machines and low impact cardio can be an effective way to burn fat and get a total body workout.

Sounds like I am in support of Curves for Women, right? Hey, keep reading -- I want you to get the whole story!

There are some major flaws in the Curves for Women system when it comes to getting results. The initial strength gains will primarily be neuromuscular in nature and the results will be short lived. You see, the body adapts to the demands of exercise quite quickly -- in just four to six weeks. In order to continue experiencing results you will want to increase the demand of the exercise. The Curves for Women 30-minute workout is the same every time, regardless of how long you have been doing it. Sooner or later you will stop getting results.

The Curves for Women system does not allow the Progressive Overload Principal to be utilized efficiently. The machines use air compression as their resistance mechanism. This means that you do not get the opportunity to increase the weight that you lift. Instead, if you are tired or feel like taking it easy, the machine offers you and easier load to lift. It is all relative to how much force you apply. Also, because the machines are push-pull, there is no "negative" part of the exercise (controlled lowering of the weight). This phase is very important for building lean muscles and boosting your metabolism.

Also, the Curves for Women system is designed for a higher repetition range and therefore is more of an endurance workout rather than what it appears to be; a combination of cardio, muscle toning and strengthening. It is also very important to mention that while machines can be safe, proper technique is crucial for injury prevention. Due to limited training and experience, the Curves for Women staff may not be in a position to demonstrate and explain proper exercise technique.

The bottom line is this: if you do the same 30-minute workout over and over you will experience results in the first four to six weeks, then inevitably, you will plateau. In order to experience continued results, you will want to change your exercise routine every 30 to 45 days. While a 30-minute workout three times per week sounds inviting, the National Academy of Science, (Nov 2002), recommends 60 minutes of physical activity per day for weight loss and optimal health.

If you are having a hard time getting started, Curves for Women may be a positive step for the first four to six weeks. After that I would recommend performing a similar circuit at home or at the gym with plate loaded machines or free weights. Start with a 5 to 10 minute cardio warm up, and then perform a weight training circuit of 8 to 10 multi-joint exercises, for 10 to 12 repetitions. Finish your workout with a cardio cool down for five minutes followed by 10 minutes of stretching. Remember to change your exercises every 30 to 45 days, and increase your weight periodically to continue getting results!

Krista Clarke is the co-founder of Wellness Weight-Loss, co-author of "Fat That Doesn't Come Back," and star of the DVD and instructional series, Time to Tone.