With treadmill sprints and pitch intervals, variable speed on the rower and strength training blocks that test your stamina, the orange theory is a stimulating one-hour workout. With over 1,000 studios in the world, it's no wonder that the franchise is so popular. The theory of orangs has helped people to love weightlifting, to prepare for their wedding and to find a balance in their fitness. But is it a good workout if you want to lose weight? We called two certified personal trainers to keep track.
Orangetheory Fitness is a popular one-hour workout that combines cardio and strength training. The 30-minute cardio portion of the course, usually taken on a treadmill and a rower, is called High Intensity Interval Training (HIIT). The other 30 minutes consist of strength training and equipment such as dumbbells, TRX straps, resistance bands, benches and abdominal muscles. The purpose of the training is to obtain excessive consumption of oxygen after exercise or the effect EPOC (also called post-combustion). With EPOC, your body burns calories even after physical exertion.
Orangetheory also uses a heart rate monitor to track your heart rate in the five zones: gray, blue, green, orange and red, the goal being to spend at least 12 minutes in the orange and red areas where you can splash your heart rate. Score points (every minute in the orange or red zone = a splat point). If you reach 12 points or more, you will be more likely to reach EPOC. Although it all sounds a bit overwhelming, it's easy to understand. The theory of the orang is an excellent workout for beginners. Each part of the class can be adapted to your abilities and modified.
OK, so we wondered what is the orange training theory. But is it even possible to lose weight by doing exercise? "Yes, it's about burning calories," said Jim White, ACSM-certified nutritionist and personal trainer, owner of fitness and nutrition studios Jim White. "An intensive workout can burn a lot of calories and help you lose weight, and strength training will break down muscles and keep your metabolism active longer." The more muscle you have, the more your body burns. calories in peace.
If you want to do some exercise to lose weight, the American College of Sports Medicine (ACSM) recommends 300 minutes a week. Jim added that another solution is to burn 500 extra calories a day to lose weight. This means that you burn 3,500 calories a week, which results in the loss of the pound.
But exercise is not the only component: diet is probably the most important aspect of weight loss. "The diet accounts for 80% of weight loss," Jim said. He recommends reducing the size of the portions to help lose weight. As with exercise, if you have a calorie deficit of 500 fewer calories, you lose about a pound a week (use this formula to calculate the number of calories needed per day to lose weight). Ideally, this deficit is due to a combination of exercise and nutrition, Jim said in a previous interview. When it comes to food, he recommends balancing nutrients such as lean protein, complex carbohydrates and essential fats, as well as reducing sugar, alcohol, fried foods and late-night foods. . To get more information on what you need to eat to lose weight, read these tips from Registered Dietitians.
As the orange theory is a combination of HIIT cardio and strength training, Jim claims that both components are effective for weight loss training. The IVSS certified personal trainer, Colton Stollenmaier, Orangetheory coach in Miami, said the combination of cardio training, weight training and heart rate-based training of OTF was ideal for losing weight.
Another reason why the orange theory is ideal for losing weight? They never form the same thing twice. "If you do the same workout again and again, you will lose the results quickly as your body adapts," said Colton. "That's why there is a new workout every day at Orangetheory."
Although Colton recommends making orange theory three or four days a week for results, it can be expensive depending on where you live. However, as long as you do this as part of your training plan and complete the recommended 300 minutes of training each week with a combination of cardio and strength training, you will see results. Combine this with a clean and nutritious diet, adequate sleep, stress management and lots of water, and you're on the right track to achieving your weight loss goals. Look at these 17 inspiring women, who have all lost weight and have reshaped themselves with the help of Orangetheory.