Our latest issue out now!Fall 2017
As the New Year gets into full swing and we see summer just around the corner, many people are beginning to get serious about their health and fitness goals. But with kids, school, jobs, etc. etc it can seem like there just isn’t enough time for one more thing. I assure you though, that with a concentrated, multi-faceted attack, you can achieve your goals in 3-4 hours a week. Orangetheory Fitness is a prime example of how to get maximum results in just one hour – here we combine high intensity interval training with resistance training in a group setting. Done every other day and combined with a whole food based, low glycemic diet, this type of protocol can get you ready for swimsuit season in no time.
E.P.O.C. (pronounced ee-pok) is short for Excess Post-exercise Oxygen Consumption, otherwise known as the “afterburn” effect. EPOC is a measurably increased rate of oxygen intake intended to erase the body’s “oxygen deficit” created by intense exercise.
Oxygen, and thus EPOC, is used in the recovery process after intense exercise in order to restore the body to a resting state and assist in hormone balancing, fuel store replenishment, cellular repair and a host of other restorative functions post exercise. What we really like about EPOC is that it is accompanied by an elevated consumption of fuel, namely fat stores that are broken down and released into the bloodstream during exercise. The other key thing to note about EPOC is that is lasts around 36 hours, and its effects increase with the intensity of the exercise. Therefore, if we can participate in intense exercise every other day, we can keep our body metabolically charged at all times.
HIIT (High Intensity Interval Training) is extremely effective in achieving EPOC. By varying efforts we can achieve levels of exercise intensity not possible with a static effort, thus increasing the effects of EPOC. But how do we know if we are achieving the proper intensity?
At Orangetheory Fitness, each member wears a heart rate monitor that displays their heart rate in terms of a percentage of their maximum heart rate. From there, these percentages are divided into 5 “zones”. We then design the workouts to target and achieve 12-20 minutes in heart rate zone 4 (the “orange zone”) thus ensuring we are achieving EPOC and that we are metabolically charged for the next 36 hours!
Resistance Training isn’t just for guys looking to stretch the sleeves of their t-shirt. It has many health benefits and anti-aging effects that are paramount to a long and healthy life. At Orangetheory Fitness we use body weight exercises, TRX suspension training, and free weights for a multi-pronged attack on your muscle fibers. And all of this can be achieved without the “bulking” that many people are worried about.
Not only does resistance training make you stronger, but it will help keep you young. Beginning after puberty, we lose up to 1% of our muscle mass and bone density per year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.
In addition to the calories burned creating lean muscle, carrying around a few extra pounds of muscle will increase your resting metabolism. Adding just 5 pounds of muscle will cause your body to burn an additional 175 to 250 calories per day at rest!
Studies have documented many wellness benefits of strength training from decreasing arthritis pain, to reducing the risk of bone fractures, to helping improve glucose control.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
This is just a few of the benefits of committing to a workout program that combines cardio and strength training. In addition diet is a critical component to your success. . Not to mention the role that diet will play in your success. To learn more about Orangetheory, try a free session or have a consultation with one of our professional fitness coaches, just come in to the studio or give us a call.
Orangetheory Fitness, Rancho Santa Margarita: 949.424.8884 or orangetheoryfitnessrsm.com