How to lose the maximum of calories in 60-minute training, while your heart being safe
In the gym, whether I’m working out solo or with an instructor, one of my primary concerns has always been maintaining an optimal heart rate while maximizing calorie burn or muscle gain. Having a busy schedule filled with meetings, I always want to have the maximum of calorie burn or the muscle gain in a 60-minute time. Wanting so, I have always been concerned about doing the right excercises, or following the correct schedule. On the other hand, while exercising strengthens the heart, I’ve often wondered; Am I doing it right? Is my instructor ensuring my heart’s well-being?
This was until I heard about the Orange Theory. Orange Theory Fitness is a popular 1-hour fitness program that combines cardiovascular and strength training in a group workout setting. Meaning that, there is a way on how to burn the maximum of calories in only 60 minutes without damaging the heart. Their 60-minute sessions are renowned for blending high-intensity interval training (HIIT) with rigorous cardio workouts. These sessions are founded on the principle of excess post-exercise oxygen consumption (EPOC), which triggers a heightened metabolism post high-intensity exercise, supporting recovery for up to 8–24 hours afterward.
Their classes are structured around five distinct “zones,” each corresponding to a specific percentage range of your maximum heart rate (MHR):
- Gray Zone (50–60% MHR): Characterized by light activity that is comfortable and not strenuous.
- Blue Zone (61–70% MHR): Designed for warm-up activity that is still comfortable but starts to increase blood flow.
- Green Zone (71–83% MHR): Known as the “base pace,” where you can sustain activity for up to 20 minutes without feeling completely out of breath.
- Orange Zone (84–91% MHR): Dubbed the “orange effect” or “afterburn,” this zone entails high-intensity exercise that can trigger EPOC. Aim to spend at least 12 minutes in this zone during a 60-minute class.
- Red Zone (92–100% MHR): Your “all-out” effort zone, where you’ll likely need to stop within a minute or so due to its intense nature.
The number of calories burned during an Orange Theory Fitness class can vary depending on factors such as your weight, intensity level, and the specific exercises performed. On average, participants can burn anywhere from 500 to 1000 calories per session. However, individual results may vary.
How do we know it’s also safe for the heart?
A heart rate monitor is used to let you and your coach know when you should push further, or when you should scale back and recover. Unlike high-intensity interval training (HIIT) at a regular gym workout, in orange theory you adjust your level of effort based on what your heart tells you. Workouts are typically high-intensity interval training (HIIT) based and involve using treadmills, rowing machines, and weightlifting exercises. The goal is to keep participants in a target heart rate zone to maximize calorie burn and improve fitness levels, making all the experience more personalized.
What to expect during the training?
- Strength Training
During the workout sessions, a segment is dedicated to functional strength and resistance training. This component aims to enhance your strength and resilience, foster lean muscle growth, and refine your form.
- Rowing
Rowing stands out as an exceptional full-body workout. With each pull, you engage approximately 85% of your body’s muscles, optimizing power output and developing strength development.
- Trademill
No matter if you prefer power walking, jogging, or running, your pace is tailored to your heart rate response and fitness level. Additionally, you can switch to bikes and striders as alternative options to the treadmill.
Personalized Experience
The professional coaches walk you through numerous move options to help you feel successful in class.
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