The Routine
The training session is broken out into 2 blocks that you alternate between 3-4 times in the hour. One section is treadmill, rowing machines and a body weight exercise, and the other utilizes free weights, TRX bands and core exercises. In each section you rotate between the three different workouts for a predetermined length of time and then switch to the other section. The pace is fast, but ultimately it’s up to you to decide how fast you want to run or row, or how heavy your weights. The intense workout lasts about 58 minutes, and clients have the option to stay for a 5-7 minute stretching cool down before they go.
The Logic
The Orangetheory workout utilizes the physiological theory known as EPOC, or “Excess Post-Exercise Oxygen Consumption.” Using the heart rate monitor provided, you’re able to monitor which interval zone you’re in at all times. During one 60-minute workout, you achieve around 12-20 minutes of training at the 84% or higher of your max heart rate (zone 4/5). This creates an “afterburn” effect, which increases the metabolic rate for 24-36 hours after the workout. By alternating between intense cardio and weight training (EPOC), clients can increase metabolism and burn tons of calories, all in only one hour.
The Results
Orangetheory claims clients can expect to see a loss of 3-5 pounds per week if you attend 3-5 sessions per week and maintain proper nutritional planning. They say you can also expect to see a noticeable increase in endurance, speed and strength after your first few weeks attending 2-4 sessions per week. Clients burn an average of 500-1000 calories per session.
The Studio
I attended the Orangetheory studio in Santa Monica and was very impressed by the cleanliness of the studio as a whole: the bathrooms were clean, the front desk was organized and tidy and the equipment was wiped down between sets. The front desk staff was extremely helpful, informative and well prepared to answer any questions about the program, what to expect and the equipment. The facility is air-conditioned so you can truly exert yourself without letting factors like heat and humidity get in the way.
Tips Before You Try
New students should arrive 30 minutes before the class starts so they can get a proper intro as to how to use the machines (especially the rowing machine!), as well as get properly strapped into their heart monitor. They don’t accept cash payments of any kind, so bring a credit card to pay for class or if you intend to buy water.
Personal Recommendation
I would definitely recommend Orangetheory to anyone looking to increase their endurance and shed a few pounds. I felt great after the workout and left feeling like I definitely got my money’s worth for a caloric burn. I was even sore the next day, so I was excited my body really did undergo some change during that one hour.
