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5 things you should know before your first Orangetheory class




So many lively new workouts, so little time. But we promise that Orangetheory Fitness is high on the list of sweat tests this year because of its intelligent system and crazy calorie burning. Although it's not brand new, Orangetheory celebrates with over 330 of its sixth birthday studios in 28 states and more overseas – the company has recently opened in major cities such as New York and Los Angeles.

And even in the most competitive metropolitan areas that focus on fitness, it has quickly become a household name (and a well-known color). (According to Google, this was one of the 1

0 Biggest Workout Trends of 2015.)

The model is smart and simple: Enthusiastic, experienced instructors, as well as a heart rate monitored cardio and force session give a maximum of just one hour. Here is everything a first-time visitor should know before joining the "orange nation".

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It's a perfect option for athletes who hate group lessons

The lesson mixes the benefits of traditional training courses (good music and an energetic leader) with the personal advantages of small group training.

The instructors remember each customer's name and strive to fire and provide constructive feedback throughout the class and encourage everyone to work within their personal fitness level. This means that you will not be trampled on by confusing choreographies, annoying closeness, or by the stampede grabbing the last medicine ball. Everyone works at their own station with different weight sets, TRX tapes, a step, etc.

You must get there (really) early

You will receive a welcome e-mail or text message a day or two before the scheduled one Lessons, and the message instructs you to arrive 30 minutes before the start time. Even if you have experience with just about any fitness equipment and have tried any workout under the sun, this half-hour at Orangetheory is crucial.

It will take you about 10 minutes to introduce yourself to the reception and fill in the paperwork. Afterwards, the trainer will talk to you about the type of workouts and your fitness goals (as a first-class trainer should be). Are you an Olympic rower? It does not matter; Your instructor will discuss your form on the WaterRower and help you to get an overview of the language of instruction (you will hear terms like "Base Push" and "All Out" during the full hour).

You set in It does not have to memorize everything; Around the studio, there are TV screens that show both a graphical representation of the movement and the number of repetitions per set as you drift on the floor, and treads that hang on the mirror to determine your speed selection.

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It helps to understand HIIT.

High-intensity interval training focuses on working at a full effort for shorter time intervals to shoot at you heart rate, followed by short recovery periods. Studies have consistently shown that HIIT is a highly efficient way to maximize calorie burning.

This is the name of the game at Orangetheory: The fitness philosophy or "orange effect" is based on maximizing excess post-workout oxygen consumption (EPOC)) or afterburning. In each class, you bounce back and forth between cardio and force intervals to sharpen your metabolism and increase your energy.

You can develop a love-hate relationship with the Heart Rate Monitor

before you start teaching it with a heart rate monitor that you attach directly under your chest and directly to your skin. The goal is to work in your "orange zone" – which is 84-91% of your maximum heart rate – for 12 to 20 minutes during the lesson. How do you know where you stand? There is an overhead screen that displays a real-time graph of names, vital signs, and history of all five zones (gray, blue, green, orange, and red). That's both good and bad (depending on how much you like a competitive atmosphere): When you start to let up, everyone in the class will hear about it.

The big pro however: Wearing the monitor makes you much more You can count on exactly how hard you are working, and your results will be emailed to you after class so you can see how you worked , and track the improvement over time.

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Do not expect the same training in your next class.

The instructors change their routines each time, offering a unique challenge every time they appear. In general, however, you can expect the 55-minute session to include a combination of treadmill, indoor rowing, and strength training (with weights, bodyweight exercises, or possibly TRX movements).

Rowing, Running, Running With People When you jump around on the floor and screens hold your cue cards anywhere, it may feel like a lot is going on in the room. Just focus on your movement and form during your first lesson. The coach can then guide you through your results – then you can set new goals for the second round.


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