If you’re anything like me, then you are looking to maximize the benefits of your workout.
Although I enjoy exercising, however, I’m not interested in going to the gym every week. Instead, I’d like to do my best and burn a few calories before moving back to the remainder of the day.
In the last few decades, a fitness firm known as Orangetheory has taken this idea and made it an extremely efficient workout of 60 minutes that will leave you feeling energized at the end.
If you’ve ever thought about whether you should give it a shot what is orangetheory fitnessIn this article, we’ll explain what it’s about, as well as its possible benefits and disadvantages.
What is Orangetheory?
Orangetheory is an exercise franchise that has more than 1,275 locations in the United States, more than 100 locations across Canada, and a host of other locations around the world.
Their 60-minute classes are famous for combining high-intensity interval training (HIIT) with intense cardio workouts.
These classes are based upon the concept of excessive after-exercise oxygen consumption (EPOC) that is a rise in metabolism following high-intensity exercise that supports recovery for a period of up to 8-24 hours following exercise.
So the classes they teach are built around the five “zones,” which correlate with your maximum heart rate (MHR):
- Gray Zone (50-60 percent MHR). This is an easy activity that is relaxing and not too strenuous.
- Blue Zone (61-70 percent MHR). This is an exercise that is simple and comfortable to perform but is beginning to stimulate your blood flow.
- The green Zone (71-83 percent MHR). This is called the “base pace.” You are expected to be able this task for at least 20 minutes without becoming completely exhausted.
- The Orange Zone (84-91% MHR). Known as the “orange effect” or “afterburn,” this zone is characterized by intense exercises that may cause EPOC. It is recommended to stay in this zone for a minimum of 12 minutes during the 60 minutes of class.
- Red Zone (92-100% MHR). This is an “all-out” effort. You’ll likely be required to stop after about a minute.
Orangetheory has earned a name for its intense, calorie-burning workouts that focus on exercises that place you in the orange, green as well as red zone for the majority of your workout.
What should you expect in an Orangetheory class
You’ll need to be about 30 minutes before the first class of Orangetheory to complete some basic forms, talk about your goals for fitness and health and get yourself set up on their heart rate monitors and review some safety tips.
One of the unique features the company has to offer is Orangetheory is their exclusive heart rate monitors, referred to as OTbeat. They are used to monitor the heart’s rate (i.e. intensity) to ensure that you’re in the red and orange zones during every class.
In reality your heart rate is recorded on a display near the center of your class in order to aid in keeping the track of how long you’ve been in the various zones. In order to be successful, you should get the equivalent of 12 “splat points,” the equivalent to 12 minutes1 splat every minute, in both the red and orange zones.
The next step is to perform interval cardio, typically, on a treadmillthat is composed of different speeds as well as elevations and recovery time. If you’re not able to run on a treadmill, choose to use a different cardio device like the exercise bicycle.
There’s also an open floor space for training. This could involve a broad variety of exercises, including exercises using body weights, weights and floor exercises.
In the course the instructor will guide you through five stages (zones 1-5) in the hope of minimum 12 minutes in the red and orange zones over the course of 60 minutes.
Remember that there are no classes similar at Orangetheory. So the lesson you took on Monday may not be exactly the same as one you attend on Thursday. However, they’ll have the same basic format.
The benefits of Orangetheory according to the trainer
The class you attend is a source of many advantages.
Workout for the entire body
The classes at Orangetheory are excellent for people who are looking for the full body exercise.
The classes offer cardio as well as strength training for the entire body. This is perfect for people with a busy schedule who are looking to get the most of their 60-minute workout.
Burns lots of calories
A 60-minute Orangetheory class burns around 500 to 1,000 calories.
When you exercise at a high intensity it is necessary to exert lots of energy. In order to do this the body “burns” calories to support the exercise. The quantity of calories you consume will depend on a variety of aspects, including your body’s size, the gender of your birth, Womens health and fitness level, and intensity of workout.
For instance 170-pound (77-kg) person could burn 269 calories over 20 minutes using a rowing machine. 257 calories in 20 mins when running at 6 mph pace and 154 calories over the 20-minute period of intensive weight training which is a total of 680 calories.
Additionally it is possible to burn more calories if you continue to exercise for at least 12 minutes in red and orange zones during your exercise.
If you’re among those who cannot resist doing the same exercises every day, you’ll likely enjoy Orangetheory classes.
Many varieties
Each class is distinct and there are no two workouts that are identical. That means each time you enter the fitness center you’ll be challenged an entirely new way. This can be extremely motivating.
Your effort is yours to keep
What is deemed “high intensity” for one person might not be an appropriate level for another. Your heart rate maximum is specific to you and is determined by how fit you are, the age of your and many other aspects.
The heart rate monitor OTbeat will let you know which zone you’re currently in and if you’re required to increase or lower the intensity.
It means one could have a spot in the red zone walking at a fast pace on an uphill slope, and another could be able to get there through sprinting. In the end you can customize the workout to meet your specific needs and your coach can assist you with this.
You can monitor your development
Alongside your score on the OTbeat screen during class You can also connect an electronic heart-rate monitor with the Orangetheory App.
This will assist you in tracking your progress, as well as other metrics including calories consumed, splat points an average heart rate maximal heart rate and the time for each region.
Additionally you can also join monthly challenges and register for classes right on your smartphone.
You can customize your workout according to your preferences
If you are restricted or want to opt out of a particular exercise, your instructor will be able to modify exercises or alternative methods.
If, for instance, you’re unable to run on the treadmill, then you could go for an exercise bicycle or striders.
Exercise in a group could be a great motivator
Since Orangetheory is a fitness group class, you’ll enjoy the benefits of exercising in a group such as accountability, community and motivation.
Orangetheory is a good alternative for those who enjoy the concept of group exercise but aren’t a fan of dance-style aerobic classes.
The drawbacks of Orangetheory, according to the trainer
Before you take a class at Orangetheory You may want take a look at some of the main drawbacks to it.
It’s costly
Orangetheory classes aren’t for people with a limited budget.
Although membership rates and prices can vary depending on the franchise, all franchises provide three basic packages:
- Base: 4 classes per month for $59 (average cost)
- Elite: 8 classes per month for $99 (average cost)
- Premier: unlimited classes for $159 (average cost)
If you’re a member of an elite or basic membership, you’ll need to shell out around $28 to take an additional class. If you’d like to test before buying it, you can take the first class at no cost.
In addition you’ll have to buy your heart rate tracker costing between $69 and $129 depending what model you choose. You can also lease it for $5-10 per session. Renting is a good alternative in the beginning, when you’re not fully committed to Orangetheory in the long run.
In the end, you have to enroll in classes. They fill quickly. If you wish to cancel the class, you’ll have to cancel at least 8 hours before class begins. If you don’t you’ll be charged between $10-12 depending of the venue.
In the event that you are capable of obtaining gym memberships for just $10 per month elsewhere, the Orangetheory classes are expensive and aren’t accessible to all.
You might not meet your the goals you set for yourself.
If you’ve got specific fitness or performance goals, then Orangetheory classes might not be suitable for you.
Let’s say that your goal is building muscle mass and you’re trying to increase the size of your muscles. To increase muscle mass, you should focus on exercise that builds strength, and which have adequate rep ranges and resistance which force you to push yourself until you’re at the point of failure.
It is also important to do progressive overload. This means increasing the rep range or load as time passes. Since every Orangetheory class is unique, you won’t be able track your progression.
If you’re trying to reach your goals that go beyond losing weight or getting an increase in your cardiovascular rate, you might benefit from different exercise programs.
It’s not a one-on-one coach.
Although Orangetheory classes are an excellent way to connect with others who are gym-goers and keep yourself engaged but you’re not getting individual coaching. This can be a problem for those who are new to fitness.
In a class, the instructor will guide you through specific exercises, but they’ll also have other participants to observe.
If you’re unfamiliar with an exercise, you’ll have a higher chance of complete the wrong way and need to wait until your trainer is able to check in with you and inform you of any issues. This could ultimately increase the chance of injury, decrease the efficiency of the exercise or be a source of frustration.
So, if you’re searching for a more personal training program it is best to invest in a personal trainer who will provide one-on-one sessions.
What are Orangetheory coaches? Have they been certified?
Coaches of Orangetheory are usually employed by the franchise’s individual. Each franchise might have its own guidelines and hiring procedures.
Additionally, Orangetheory coaches are required to attend a one-week Orangetheory training course, and take an exam called the “final mic” exam, during which they conduct the class in a trial. They also must have current CPR and AED certificates.
Additionally, Orangetheory coaches are required to participate in monthly webinars and events to keep themselves updated.
Does Orangetheory aid you in losing weight?
If you consider that one class could burn over 500 calories, classes like Orangetheory can help you reach the calorie deficit necessary to lose weight.
However, the majority of research has shown that intense exercise can lead to the same results in weight loss in steady-state moderate intensity exercises like running or walking at a moderate, consistent speed.
The main distinction is that intense exercise is generally regarded as more efficient due to the fact that you burn more calories in a lesser duration.
For instance for a person who weighs 170-pounds (77-kg) person burns about 84 calories within twenty minutes walking for 20 minutes at a slow speed and 269 calories over 20 minutes of intense rowing.
But steady-state workouts are much easier for people to maintain often because it does not need being “all out” and being exhausted at the time the exercise is over. Thus, one might choose to take a long walk to burn the same amount of calories.
The most notable distinction is that the classes at Orangetheory last for 60 minutes, meaning you’re burning a lot more calories than within a few minutes of HIIT.
If you take just a couple of classes a week, you’ll likely lose some weight. If you only attend one weekly class most likely, it will not be enough to assist you achieve the calories needed to achieve weight loss.
If you’re consistently consistent, you are pushing yourself, and are exercising enough to burn off enough calories to reach an amount of weight loss, you’ll probably shed some weight. It’s even more likely that you succeed if you consume a balanced diet, have a good night’s sleep and reduce your levels of stress.
So, it’s important to pick an exercise you love and are able to do consistently.
The final line
Orangetheory is gaining popularity and for reasons that are well-founded. The classes consist of intense exercise and strength training to aid in burning more than 500 calories in 60 minutes.
But, Orangetheory has its own negatives, like its pricey cost and the lack of individual coaching. Additionally, if you have certain goals for performance (such like bodybuilding, or even running marathons) this may not be the right choice for you.
In the end I’d say Orangetheory is an excellent option for those who like working out in a group and enjoy high-intensity exercise. If this isn’t your style are, then you’re better off pursuing other types of exercise that are more suited to your preferences and lifestyle.
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