Orangetheory Fitness is the fitness studio that has swept the nation. It has been dubbed the ‘Best One Hour Workout in the Country’, the ‘Ultimate Workout’ and the ‘Plateau Busting Workout’. It’s no wonder it’s gotten such rave reviews because it’s backed by science and has been proven to result in more energy, visible toning and huge caloric burns! Thinking of trying it out? Here is everything you need to know about Orangetheory Fitness!
Your First Class Is Free!
Your first Orangetheory Fitness Class is on the house! Fill out a brief form on the Orangetheory Fitness website and an OTF team member will contact you to set up your free session.
Plan on Arriving Early
When you book your first session, you’ll most likely be asked to arrive at least 30 minutes early. This will give the studio staff enough time to have you fill out your paperwork and get you set up with a heart rate monitor. They will also sit down with you and discuss your health and fitness goals and give you an overview of the workout.
Usually about 10-15 minutes before your classes start time, your trainer will take you into the studio and give you an overview of each section of the workout. They will discuss how to operate all of the machines and also explain proper form on the water rowers. This would be a good time to discuss any questions or concerns you may have about your upcoming workout.
What Is The Orangetheory Fitness Philosophy?
The Orangetheory workout is centered around the idea of EPOC (Excess Post-Exercise Oxygen Consumption). The easiest way to explain EPOC is to compare it to how a car operates. After you take your car on a long trip, your cars engine will remain warm for quite some time after you turn it off and will cool down at a gradual pace. Something very similar happens to your body after an Orangetheory workout! After an intense workout is complete it’s possible for your your body’s metabolism to continue to burn calories. EPOC, also know as oxygen debt, is the amount of oxygen your body requires to restore it to homeostasis, or its resting level or metabolic function.
Long story short, the premise behind the Orangetheory workout is that it’s combination of heart rate based training and EPOC produces what they call the ‘afterburn’ effect which creates an increased metabolic rate for 24-36 hours post workout. This in turn leads to a large caloric burn which makes their 60 minute workouts incredibly efficient and effective.
How Long Is Each Class?
Each Orangetheory Fitness class is 1 hour long. The last few minutes of each class will be spent stretching and cooling down.
What Is The Class Setup?
The class setup will depend on the size of the class. My studio has what the call Orange 60 classes and Orange 3G classes. If you are attending a class that is at a less popular time of the day (say, 12pm on a Tuesday afternoon) you will most likely be in an Orange 60 class. If you are attending at a more popular time of day (say, 5:30pm during any of the weekdays) you will most likely be in an Orange 3G class.
Orange 60 classes are typically not at capacity which allows for more fluid movement/combinations of interval blocks.
Orange 3G is the largest capacity workouts that OTF offers. Three groups will be training in all three areas of the gym at the same time. The duration of the training blocks for each area will be varied.
What Are The Interval Training Blocks?
The interval training blocks consist of treadmill training, indoor rowing and weight training. Each training block will be structured around endurance, strength, power or a combination of all three (ESP). The treadmills, rowers and weight room stations are all numbered. So if you start on Treadmill #7 you are encouraged to stick with rower and weight room station #7 as well to making switching stations as easy as possible.
On The Treadmills…
When you are on the treadmill you will have the option to work as a power walker, jogger or runner. And within those three options are a base pace, push pace and all out pace. So you can really tailor the workout to your specific ability. There should be a little card on your treadmill that will give you an idea of what MPH you should be working at.
Each and every Orangetheory class will be different, so you will never do the same workout twice. However, each time you can expect the treadmill work to include increasing speed and/or incline for short periods of time (or slightly longer periods of time on endurance days).
Depending on the class size, you may spend 15 straight minutes on the treadmill before moving on to the other blocks. In some classes you will spend short blocks on the treadmill (5-7 minutes) and do multiple rounds.
On The Rowers…
Similar to the treadmills, you will usually end up working at a base, push and all out pace during your time on the rowing machines. Your instructor will usually have you start out at a base pace to get warmed up. After a quick warm up, your instructor will go over the details of this interval block which usually incorporates rowing a certain distance followed by another exercise (squat jumps, medicine ball sumo squats, tricep extensions, etc). Again, each and every workout is different so you can always expect the combinations to be different!
In The Weight Room…
Once you’re on the weight training section of the gym you will be working in your own numbered station. You may do exercises using dumbbells, TRX suspension straps, a BOSU ball, an Ab Dolly, Medicine Balls or only your body weight. During your time on the strength floor you will typically perform two or three blocks that will include anywhere from two to four different exercises.
While the instructor will demonstrate each move showing the proper form and any modifications that can be done, there is also a flat screen on the wall that will show demonstrations of the exercises and how many repetitions you are supposed to do.
What should you wear?
I wear fitted workout leggings/capris and a tank top to almost every class I attend. I also wear a versatile training shoe that is good for both cardio and strength exercises.
What should you bring?
Definitely bring a water bottle full of water. I typically go through at least 32 oz of water during each class. There is a water fountain inside of my home studio which I sometimes use to refill my bottle.
I would also recommend bringing a towel with you because you’ll definitely work up a sweat!
During your first class you will be allowed to borrow an Orangetheory Fitness heart rate strap to wear. If you plan on signing up for a membership, you will need to purchase one of their OTF straps and bring it with you to wear during each class. If you ever forget yours you can borrow one for a $5 fee.
What Memberships Are Offered?
Orangetheory Fitness offers many different options when it comes to memberships! Please check with your local studio for more information.
What Makes Orangetheory Fitness Unique?
- Variety: As I mentioned above, each and every workout you do at Orangetheory will be different. They also host a ton of fun events! Since I’ve started attending my home gym, they’ve had a peak week challenge, weight loss challenge and an Olympic themed workout. They also have a dri-tri coming up in September!
- Heart Rate Based Training: One thing that I LOVE about Orangetheory is that you can keep track of your heart rate and the calories that you are burning on the flat screens that are located throughout the studio. You will also get an email with your performance summary after each class that you attend.
- Backed By Science: The Orangetheory Fitness workout is backed by science. The heart rate based training pushes your body into a zone which creates EPOC which causes you to continue burning calories for hours after your workout. This type of training is proven to give you lasting and noticeable results!
- Positive Atmosphere: The atmosphere at Orangetheory Fitness is electric and addictive. Everyone from the staff to all of the members are so nice, motivating, uplifting and encouraging. I love the fact that all people of all fitness levels can be accommodated and you can really choose how difficult the workout can be. The walls are lined with positive quotes and the overall feel of the studio is amazing.
Have you ever attended an Orangetheory Fitness class? What did you like the most about it?