Group exercise at OrangeTheory Fitness is based on scientific research and is monitored by cutting-edge fitness technology, with the guidance of certified personal trainers. Exercise physiologist and mother of one Ellen Latham, who at age 40 was laid off from a Miami luxury spa, created the routine that has now gained the support of the Medical Advisory Board in 2010.
Cardio (power walking, jogging, or running) and strength training (which might be on a water rower or performing squats, crunches, and pull-ups) make up half of each session, which is guided by a highly trained coach and lasts for one hour. Although the specifics of each daily exercise may change, they all focus on building endurance, strength, and power using a wide range of tools.
Half of each 60-minute Orangetheory class is spent on the treadmill and the other half on the floor. The floor work may use anything from TRX (weight resistance to build muscle and strength), straps, and benches to free weights and booty bands. When you go to the gym, your exercise dictates what machines you utilize. Don’t worry if you forget what to do on the floor; the coach will demonstrate each exercise, and a video screen will display a GIF of the movements and the number of sets and repetitions.
Similarly to other high-intensity interval training (HIIT) workouts, Orangetheory is founded on the principle of Excess Post-Exercise Oxygen Consumption (EPOC), “which enables you to continue burning calories even after your workout is over,” to Jessica Swedberg, Orangetheory Fitness Coach and Senior Manager of Global Fitness, explains to Byrdie. However, OrangeTheory goes further by having each participant wear a heart-rate monitor throughout the exercise to measure their progress.
Unlike traditional group fitness courses, you won’t perform the same exercises as the person next to you. And the point isn’t to do a certain number of repetitions. Instead, you’ll be judged based on your own best “splat number,” which will be determined by your heart rate and age and displayed for everyone to see. What is the end game? To reach the “orange zone,” the extreme maximum of one’s exertion. That’s why we call it OrangeTheory.
Ideal for Weight Reduction and Muscle Toning
OrangeTheory is perfect for anybody who wants to lose weight since it is intended to torch calories like other high-intensity interval training regimens. However, OrangeTheory is fantastic for everyone trying to bulk up and become healthier.
Insights into the OrangeTheory Classroom
Participants in an OrangeTheory class can anticipate a high-energy hour of group exercise. Swedberg assures prospective clients that their membership will provide them with a “high-energy, full-body workout” that includes “a terrific community of members, professional coaching, and workouts that will get your heart racing.”
Although there is a consistent structure for each session, no two sessions will be identical. She goes on to say that coaches are there to help members because “some days exercises will concentrate more on one part than the others,” and that they do this by giving “thorough demonstrations,” “verbal signals,” and “exercise alternatives to accommodate a range of fitness levels.”
Results from Using OrangeTheory
Distinct from supplying members with performance statistics like distance on the treadmills and rowers and body composition analyses from the InBody scanners, the constant monitoring of members’ heart rates throughout exercises sets OrangeTheory apart from other workouts. Swedberg explains that at Orangetheory Fitness, they use technology to prove to their clients that their workouts positively affect their health.
Swedberg suggests that members attend at least two weekly courses to achieve the American Heart Association’s physical activity requirements of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of strenuous aerobic activity plus two days of strength training. She explains that adding any exercise to your lifestyle, even if less than the recommended dose, results in remarkable improvements in mental and physical health. Members should be encouraged to take the class as often as possible while prioritizing safety and physician recommendations.
The Centers for Disease Control and Prevention (CDC) reports that regular exercise has several health advantages, including a reduced risk of most chronic illnesses and some malignancies, better mental health, better sleep quality and latency, and beneficial changes in body composition.
Issues of Security
Always with your doctor before beginning a new exercise program, especially if you have any preexisting medical issues or injuries. Nonetheless, if you have questions about a particular injury, Orange Theory suggests contacting the instructors personally. Swedberg states, “our Medical Advisory Board has educated coaches on how to present acceptable solutions.” Coaches may recommend the bike or strider instead of the rowing and treadmill for athletes with orthopedic injuries since these machines “still operate to get the heart rate up with less of an impact.”
Many precautions have been taken to protect the safety of participants at OrangeTheory Fitness studios. In addition to providing daily Orangetheory At HomeTM workouts on the Orange Theory Fitness YouTube channel and having some studios hold workouts outside, Orangetheory Fitness is following all recommendations made by the Centers for Disease Control and Prevention (CDC), including the use of masks, monitoring of temperatures, a strict sanitation protocol, and social distancing.
Fitness Programs: OrangeTheory or Regular HIIT?
OrangeTheory is a kind of high-intensity interval training, although it departs in important ways from the conventional approach.
Swedberg notes that Orangetheory classes push participants all the way through by alternating between interval training on treadmills, rowing machines, and a weight floor. Compared to other types of HIIT, cardio is its primary focus.
According to Dan Bowen, NPTI, NASM Personal Trainer, and owner of Philadelphia’s Hit Fitness, who specializes in the HIIT approach, “Orangetheory is a blend of aerobic and strength training, with cardio taking up around half of the hour-long exercise.”
In addition, “strength training you perform on the floor on the floor isn’t truly HIIT,” he says since it doesn’t need a predetermined number of repetitions or sets. Instead, it would be best if you did the exercises in sets, paying close attention to the number of repetitions and the quality of your technique. When it comes to strength training/floor work, you may proceed at your own speed to avoid overexertion, but each round of exercise will last for a certain period of time.
The duration of exercises is also significantly different between HIIT and OrangeTheory. Bowen states that the typical HIIT workout lasts for just 20 to 30 minutes, whereas an OrangeTheory session lasts for a whole hour. Research shows that individuals may burn the same number of calories in 20-30 minute HIIT workouts as they do in 50-minute continuous exercise regimens, he says.
There are a lot of HIIT programs out there, but Swedberg highlights the unique features of OrangeTheory that make it stand out. “Most of them don’t use health monitoring tools,” she says. “they don’t use intervals to get into the optimal heart-rate range for maximizing afterburn.”
Detailed information on Orangetheory Fitness for the year 2022, including Price
The cost of membership varies by location. After inquiring about Orangetheory’s membership options, we learned that they vary from Basic to Elite to Premier Courses. New York City, Brooklyn, Washington, DC, Chicago, Los Angeles, Austin, and Dallas are more expensive than the national average. Still, they are just estimates, and you should talk to a studio representative to find a solution that works for you. Prices for the Elite plan are $199 per year, and the Premier plan is $279 per year for New York City residents.
Once you become a member, you may attend more courses for far less money every session. In addition, heart rate monitors may be purchased or rented at an extra cost. What’s the good news? A trial session is always available at no charge. Also, you may schedule follow-up appointments and pay for them.
In conclusion
Because of its merits, Orange Theory has seen a meteoric rise in popularity. More than 500 calories may be burned in their 60-minute workouts, which include high-intensity cardio and weight training.
You may keep your metabolism boosted for hours following a workout in which you gain 12 splat points or spend 12 minutes in the orange and red heart rate zones. Cardiorespiratory fitness is essential for preventing illness, and high-intensity exercise is one way to achieve this goal.
There are some negatives to Orangetheory, though, such as the expensive Price and the absence of personalized instruction. Additionally, these sessions may not be the most outstanding choice if you have particular performance objectives (like growing muscle or running a marathon).
Orangetheory is a fantastic alternative for anyone seeking a high-intensity, group-based workout. If it doesn’t describe you, it’s generally best to find another physical activity that improves your lifestyle.
