From a workout standpoint, there are a few areas that you might want to consider before starting an OrangeTheory program.
When people learn that I work as a trainer, there comes a time when I am put to the test. Recently, at a dinner with my girlfriend’s family, the topic of OrangeTheory, the well-known bootcamp-style workouts that combine cardio and a variety of weights with technology, came up. Katie, my girlfriend’s sister, had been going to a local franchise for a few months, and everyone wanted to know my thoughts on the workout. I could tell that everyone assumed I would go into OrangeTheory with more vigor than the dessert I just destroyed, but my response caught them off guard and serves as a crucial reminder when looking for the right workout.
How to Find the Right Workout For You?
For more than 15 years, I have been training people, including well-known figures. But my first reaction usually surprises people when they ask me what I think of their exercise regimen.
I began by asking people how often they wanted to work out each week and how frequently they were meeting that objective.
This is what I refer to as the consistency ratio, and it’s the most overlooked component of choosing the best workout for your body and your goals.
The exercises that are most effective for you are the “best workouts.” But, “working for you” is less about reps and sets and more about consistency and sustainability.
If you’re given the world’s greatest program, but you can only do it 50 percent of the time for a couple months, your results will be underwhelmed. You would get far better outcomes on the fictitiously poorer program if you compared that strategy to a “inferior program” that you finish 80% of the time over the course of a year.
The explanation is clear: outcomes are what motivate you to put in the effort and stay involved. You can always “optimize” later, but consistency (not perfection) always comes first. That includes both your diet and workout.
But, with so many possibilities — from online coaching, digital streaming, bootcamps, apps, and 1-on-1 training — choosing what works for you isn’t as straightforward as it appears.
So, the first place to start is considering variables that might make it harder for you to want to workout.
This covers items like:
What kind of setting is it for working out?
Are you performing exercises that give you a sense of confidence and comfort?
If not, do you have the support to help you build that confidence?
Do you enjoy performing some of the exercises, but not all of them?
Do you feel it’s making you better?
Are you finding excuses to put it off, or are you acting and making it happen?
Does it suit your way of life, or does it drastically alter it to the point where you can’t wait to finish the program?
The sweet spot for outcomes is anything that raises your consistency ratio to around 80 percent (or higher), while there are numerous other factors to take into account.
Are there some things I don’t like about OrangeTheory?
Yes, and we will go into greater detail about those later.
But turning up week after week is more important than those specifics.
Is OrangeTheory a Good Workout?
Regarding my girlfriend’s sister, she was exercising regularly for the first time in her life, so I told her to keep going as long as none of the movements were hurting. If you’ve found something that works, don’t worry about the specifics just yet; just keep going. As for OrangeTheory, it has some components that benefit people from the standpoint of consistency, the setting, and the exercises themselves. OrangeTheory workouts are an hour-long full-body experience that combines cardio and weights to increase power, strength, and endurance. Additionally, heart rate monitors track your progress during the workout and post your results on video boards.
Depending on how you modify your diet, the exercises can help you lose weight or gain muscle, and it truly appeals to people who like working in group settings.
While many individuals find it difficult to workout in remote areas, I myself like exercising in dark garages.
Unlike one-on-one training, training in a big group, as at OrangeTheory, is inspiring and far less daunting.
As Katie (my girlfriend’s sister) stated,
“It was able to teach me exercises that I previously didn’t know how to do or wouldn’t feel comfortable trying on my own in a regular gym, and I could use outside of their gym.”
Additionally, because others will be aware of your absences, the ties you build might aid in holding you responsible.
One indisputable advantage of group exercise is the camaraderie it fosters. Oh, and, for better or worse, when everyone can see your heart rate on the video displays — as is the case , you’re less inclined to phone it in.
Additionally, Orange Theory adds a game element to the exercises, which may boost motivation.
You get “splat” points when working out. Minutes spent in the high-intensity heart rate zones are shown by these splat dots.
To maximize calorie burning, the Orange Theory website recommends aiming for 12 splat points per workout (more on that below).
When it comes to exercises, Orange Theory does get certain things right if you want to lose weight.
Strength training is included throughout the routines, even if half of the time is spent on the treadmill (or bike or strider). Coaches mix two or three strength training exercises together, switching between core, lower body, and upper body exercises.
Known as “tri-sets” or mini-circuits, this is a good fat-loss workout routine that we employ with some of our Born Fitness clients.
They also pair these circuits with cardio sprint efforts, usually on the rower, before returning to the strength circuit for another set. At Born Fitness, we also employ this tactic, but only with more experienced clients (and for shorter periods of time; see below for more details).
Where Orange Theory Can Improve
Before beginning an OrangeTheory program, there are a few areas to think about from a workout perspective. These aren’t reasons the approach is bad; rather, they are things that might not be a good fit for you.
Issue #1: No Cycling Intensity
When you mix 26-28 minutes of treadmill-based cardio with 26-28 minutes of high-intensity circuit-based strength training, you’re pushing your body at a high level for a lengthy amount of time.
This gets us to my first area of concern with OrangeTheory: it utilizes maximal intensity as a badge of pride, which doesn’t necessarily lead to fantastic outcomes.
It’s crucial to be cognizant of what constitutes a “great” exercise. Intensity is necessary, but only in the proper proportions.
It’s a slippery slope to call a workout “good” if you only burn 800 calories and end up with sweat angels on the floor. Plus, this can lead to developing an attitude of earning your food with vigorous exercise routines for some people.
You need to train hard, and OrangeTheory will show you how to accomplish that. However, without modifications, high-intensity exercises will not only provide declining rewards but also raise your risk of injury and exhaustion.
A formula I’ll typically utilize with clients in our coaching program is 1-2 strength phases followed by a 4-5 week high-intensity circuit phase. We cycle intensity and rest to ensure you constitute progress and stress your body in different ways.
Issue #2: A Narrow Approach to Cardio
Although it’s a great way to increase your aerobic fitness, high-intensity cardio doesn’t have to drastically alter your body.
According to a recent study, moderate-intensity and high-intensity exercise are equally effective at reducing body fat.
The meta-analysis (study of studies) assessed 55 separate research to explore the differences between HICE (high-intensity interval exercise) and MICE (moderate-intensity continuous exercise).
Increasing aerobic capacity (VO2 max), supplying oxygen to your muscles, and enhancing cardiovascular health are just a few advantages of HICE training.
But, if you’re only focusing on fat reduction, both HICE and MICE appear to perform equally well.
Issue #3: Difficulty Personalizing Group Workouts
This isn’t particular to OrangeTheory, since most group fitness regimens created for the masses may do a lot of good, but they have a potential drawback.
Workouts using OrangeTheory strength training seem arbitrary.
Random workouts might prove entertaining (and will make you steamy), but how do you know if you’re really stronger in a particular motion?
Additionally, you are less likely to recover in between sets when you combine strength training with aerobic bursts. You can’t push yourself to gain (or retain) lean muscle by loading up the motions set after set if you have a shorter recovery time.
Remember, when you’re strength training during fat loss periods, you want to maintain as much lean muscle as possible, not endlessly burn calories that could mean you’re losing muscle and fat.
You must progressively increase your workload (sets x reps) in order to achieve it. The easiest method to achieve it is documenting your exercises and repeating those routines over a 3-5 week period.
Having stated that, we can evaluate almost any exercise. If Orange Theory is helping you be consistent with your workout, is not causing injury, and is an atmosphere you love, then you should feel secure remaining with it and seeing where it leads you.
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