Women’s Strength Training: The Cellulite Connection Wayne L. Westcott, Ph.D. According to the United States Centers for Disease Control fewer than 10 percent of American adults perform enough physical activity to attain any measurable improvements in physical fitness (1). Because the majority of active adults are walkers, joggers or group exercisers, a very small percentage of men and women participate in regular strength training. This is particularly problematic for women, who have lighter bodyweight, a lower percentage of lean weight, less muscle mass, and higher risk for osteoporosis than men. As shown in Figure 1, the average woman loses 5 pounds of muscle every decade of adult life, and has reduced her muscle mass by one-third by age 50 (2). Because muscle loss typically doubles during the menopause years, a 60-year old woman may have less than half of her original muscle tissue. The 5-pound per decade muscle loss results in a 5-percent per decade metabolic rate reduction, which leads to a progressive accumulation of fat weight (2). Note that the average American woman adds about 15 pounds of fat every decade during the midlife years (see Figure 1). Consequently, the average 50-year old female has 15 pounds too little muscle and 45 pounds too much fat, for a 60-pound undesirable change in her body composition. She is almost 50 percent fat, which is both unhealthy and unattractive. From a health perspective, too little muscle and too much fat increases the risk of serious degenerative problems such as heart disease, stroke, type 2 diabetes, low back pain, and various types of cancer. From an appearance perspective, too little muscle and too much fat is
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largely responsible for the so-called cellulite condition that most middle-aged women claim to experience, and spend millions of dollars in hopes to eliminate. Although pills, powders, creams, wraps and rollers can temporarily reduce wrinkles, they have no real impact on the problem. Generally speaking, cellulite is the name given to excess fat that is no longer evenly distributed under the skin giving a smooth appearance, but is clumped together in uneven bundles giving a rippled and dimpled appearance. Although certain age-related changes in cell structure play a minor role, the major problems are muscle atrophy in the hip/thigh area (where women have the most muscle to lose) and fat accumulation in the same region (where women have the most fat storage cells). When the firm, foundational muscle layer is decreased and the soft, overlying fat layer is increased, the result is the lumpy, cottage cheese-like appearance referred to as cellulite. Most women want to improve their cellulite situation, more are realizing that cosmetic solutions do not work, and many are willing to try a more effective exercise approach. Our research shows that a relatively brief training program coupled with a sensible nutrition plan can be highly successful for reducing cellulite.
Cellulite Reduction Program The cellulite reduction program can be incorporated in any standard fitness facility. We recommend working one-on-one with the participants, although small group programs should produce similar results. The suggested strength exercises emphasize the hip and thigh muscles but address all of the major muscle groups. As presented in Table 1, we do each exercise for 1 set of 10 to 15 repetitions, using 2 seconds for lifting movements and 4 seconds for lowering movements. After each strength exercise we perform a 20-second stretch for the muscles just worked, as research reveals 20 percent greater strength gains when stretching is combined with strength training (3). The recommended stretches, listed in Table 1 are performed at the machines for both control and convenience. Our preferred aerobic activities are stationary cycling, treadmill walking/jogging and stair-stepping, although other endurance exercise may certainly be substituted. Cycling is best for heavy women
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because it supports their bodyweight. Treadmill activity requires bodyweight control in horizontal movement patterns, and stepping exercise requires bodyweight control in more challenging vertical movement patterns. We require at least 2 minutes of warm-up and 2 minutes of cool-down, surrounding up to 20 minutes of moderate aerobic activity at approximately 70 percent maximum heart rate (see Table 1). The time requirement for the strength and stretching component is 20 to 25 minutes, with 60 to 90 seconds for each set of strength exercise followed by a 20-second stretch and a brief transition period between stations. The time requirement for the endurance component is also 20 to 25 minutes, once the participant has progressed to this level of continuous aerobic activity. Our standard training program is 3 days a week for a period of 8 weeks.
Research Results The most important result from our cellulite reduction program is the perceived improvement in physical appearance by the participants. Although there is no method for objectively quantifying cellulite, approximately 70 percent of the program participants reported much less cellulite and about 30 percent reported less cellulite following the training period. As presented in Table 2, the womens’ responses to an anonymous written questionnaire revealed high levels of satisfaction with their training outcomes. Physiological changes were assessed in 79 women (mean age 45.1 years) who completed the 8-week cellulite reduction program. On average the participants lost 4.6 pounds of fat and added 1.4 pounds of muscle for a 6.0-pound change in their body composition and physical appearance. More specifically, ultrasound measurements of the subjects’ thighs showed a 2.0 mm increase in the muscle layer and a 1.8 mm reduction in the fat layer. These findings indicated that the exercise program was effective for reversing the two problems associated with cellulite accumulation, namely muscle loss and fat gain in the hip/thigh region. Because calorie reduction can certainly influence fat loss, we also analyzed the data separately for the subjects who did not change their eating habits, and for those who followed a sensible, reduced-calorie nutrition plan (1600 to 2200 calories, a day based on the USDA Food Guide Pyramid recommendations). As presented in Table 3, the program participants who cut their calorie intake lost about 6 pounds
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more weight and almost 3 times as much fat. They also made approximately twice as much improvement in body composition, and twice as much reduction in hip girth.
Recommendations Based on these results, it makes sense for YMCA’s to offer a cellulite reduction program that can successfully address this pervasive problem and concurrently improve a variety of fitness parameters (body composition, muscle strength, cardiovascular endurance, joint flexibility), culminating in greater self-confidence and better physical appearance. The recommended training program consists of 10 basic strength exercises, 10 accompanying stretching exercises, 20 to 25 minutes of aerobic activity, and a sound eating plan that cuts approximately 400 calories a day by proportionately reducing portions across the USDA Food Guide Pyramid categories. Women who participate in this program 3 days a week for 8 weeks should be well on their way to a healthier lifestyle that includes regular exercise and sensible nutrition. Wayne L. Westcott, Ph. D., is fitness research director at the South Shore YMCA in Quincy, MA. He has authored 18 books on fitness including his newest release No More Cellulite with Rita La Rosa Loud.
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Table 1.
Cellulite reduction training program exercise components
Strength Exercise
Major Muscles
Sets
Reps
Rep Speed
Stretching Exercise
Leg Curl
Hamstrings
1
10-15
6 sec
Rear Thigh Stretch
Leg Extension
Quadriceps
1
10-15
6 sec
Front Thigh Stretch
Hip Adduction
Hip Adductors
1
10-15
6 sec
Inner Thigh Stretch
Hip Abduction
Hip Abductors
1
10-15
6 sec
Outer Thigh Stretch
Leg Press
Quadriceps Hamstrings Gluteals
1
10-15
6 sec
Buttocks Stretch
Abdominal Curl
Rectus Abdominus
1
10-15
6 sec
Abdominal Stretch
Low Back Extension
Erector Spinae
1
10-15
6 sec
Low Back Stretch
Chest Press
Pectoralis Major Triceps
1
10-15
6 sec
Chest Stretch
Seated Row
Latissimus Dorsi Biceps
1
10-15
6 sec
Upper Back Stretch
Overhead Press
Deltoids Triceps
1
10-15
6 sec
Shoulder Stretch
Endurance Exercise
Warm-Up
Cool-Down
70% Maximum Heart Rate
Cycling
2-4 min
2-4 min
2-20 min
Walking/Jogging
2-4 min
2-4 min
2-20 min
Stair-Stepping
2-4 min
2-4 min
2-20 min
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Table 2.
Participant responses to written questionnaire regarding outcomes of the training program. Response scale 1 to 5 with 1 representing the lowest level of satisfaction and 5 representing the highest level of satisfaction.
Exercise Program Outcome
Average Rating
1.
Improved muscle strength
4.6
2.
Improved cardiovascular endurance
4.4
3.
Improved joint flexibility
4.1
4.
Improved body composition
4.3
5.
Improved physical appearance
3.8
6.
Improved cellulite problem
3.9
7.
Improved self-confidence
4.5
8.
Positive and productive experience
4.8
9.
Safe, effective and efficient training protocol
4.8
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Table 3.
Physiological responses to the 8-week cellulite reduction program for subjects who did and did not follow the nutrition plan (N = 79).
Fitness Parameter
Nutrition Plan (n = 19)
No Nutrition Plan (n = 60)
Weight Loss
- 7.9 lbs
- 1.5 lbs
Fat Loss
- 9.1 lbs
- 3.2 lbs
Muscle Gain
+ 1.2 lbs
+ 1.7 lbs
Body Composition Change
10.3 lbs
4.9 lbs
Hip Girth Reduction
- 1.8 in.
- 1.0 in.
Strength Increase
+46.0 %
+49.3%
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References 1.
Centers for Disease Control. (l989). Physical activity physical fitness, and health: time to act. Journal of the American Medical Association, 262: 2437.
2.
Evans, W. and D. Rosenberg. (l992). Biomarkers. New York: Simon and Schuster.
3.
Westcott, W. and R. La Rosa Loud. (2000). Stretching for strength. Fitness Management, 16 (70): 44-46.
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