Orangeteori Fitness
Orangeteori Fitness
Jeg har dyrket Orangetheory-træning ret regelmæssigt i de sidste tre år, hvilket betyder, at jeg dybest set er en OTF-professionel på dette tidspunkt. Når jeg går personligt, kommer jeg der tidligt, så jeg kan få fat i et løbebåndskort (jeg foretrækker starter på løbebåndet ) og få fat i mit yndlingsløbebånd og gulvplads. Jeg kender mine yndlingsinstruktører (shoutout til de fantastiske trænere på Astor Place-stedet i New York City!), og hvor hårdt jeg skal presse mig selv for at få de 12 splat-point, jeg har brug for. Og lad os være rigtige: Jeg får normalt mange flere end 12.
But I wasn't always a pro. In fact, I was super nervous before my first class. Although I had heard people rave about the class before, I wasn't sure what to expect. I wasn't the best runner, had a tough time doing simple bodyweight moves, and was intimidated about doing a high-intensity workout in front of strangers.
Whether you're a beginner who has only gone a couple of times or a total newbie curious about signing up for that very first Orangetheory class, here are some insider tips I wish I knew starting out. I tapped two Orangetheory trainers to dish on what to do før du sætter din fod i et studie or hit play on an online workout. Rule No. 1: don't be nervous! 'Remember that everyone was a beginner at some point,' said Jamie Spadafora, NASM-certified personal trainer and head coach at Orangetheory Fitness Astor Place in New York City. 'They all remember their first OTF class, being nervous and maybe even scared of the unknown, but it is how you feel when you are done — that feeling of accomplishment and community.' One note: Orangetheory has made some changes to its workouts, check-in process, cleaning protocol, and class size due to the COVID-19 pandemic. We'll mention a few of the changes ahead, but you can review them all on the OTF website and call your studio for specific updates.
Her er seks andre ting, du bør vide.
Orangeteori Fitness
Orangeteori er for alle fitnessniveauer
'Den største misforståelse er, at du skal være i god form eller 'fit' for at kunne lave en Orangetheory-træning,' sagde Jamie. 'Sandheden er, at vores træning er gearet til alle niveauer af fitness, og alle opfordres til at gå i deres eget tempo.'
It's true. During my first class, I couldn't run the whole treadmill portion. But I didn't feel discouraged; there are options for runners, joggers, and power-walkers. The speed intervals on the treadmill vary based on which category you fall into (for example, I'm a jogger and my speeds range from 5.0 to 7.5 or so). How much you increase your speed and incline is ultimately up to you. Your coach will give you the guidelines, but you know your body better than anyone else. There are also walking breaks after the all-out sprints, so don't worry that you have to run at top speed for 30 minutes straight.
Each Orangetheory class is an hour, and half the workout takes place on the treadmill and half on the floor. The floor portion includes exercises with TRX straps , benches, free weights, booty bands , and sometimes other equipment. Which equipment you use depends on the workout that day. And don't worry about being lost during the floor portion; the coach will demo each exercise, and there is a video screen with a GIF of the exercises as well as how many sets and reps to do of each. It could not be easier to follow along!
Orangeteori Fitness
Ankom tidligt
Typically, coaches recommended arriving 30 minutes early to your first in-person OTF class in order to fill out the necessary paperwork (a couple quick forms) and meet with a sales associate who will give you a rundown of the workout.
'A team member will spend time asking you about your fitness goals as well as any orthopedic issues we should know about,' Jamie said. 'During this time, we will also explain how the class works, lend you a heart rate monitor to wear during the workout, and introduce you to your coach.'
However, due to new social-distancing guidelines, Orangetheory now requests you arrive no earlier than five minutes before your in-studio workout. Class sizes are now reduced as well. If it's your first class, call the studio ahead of time to confirm your arrival and ask about the expedited check-in process, including how to fill out your forms.
Du vil også gerne få en hurtig oversigt over træningen, og hvordan udstyret fungerer, inklusive den pulsmåler, du ser alle have på. Sælgeren vil sætte sig ned med dig og forklare alle oplysningerne vedrørende pulsmåleren, hvilken der er bedst til din kropstype, vores træningszoner, og hvordan man bærer monitoren korrekt, forklarede Orangetheory-coach Tim Brown, ACE-certificeret personlig træner og regional fitnessdirektør for Orangetheory Fitness Missouri. Træningszonerne er grå, blå, grøn, orange og rød og beregnes ud fra din puls.
Det er også vigtigt at bemærke, at hver Orangetheory Fitness-lokation er sin egen franchise, så du skal udfylde disse formularer på hvert nyt sted, du besøger, hvis det er forskelligt fra dit hjemsted. Sørg for at ringe til studiet for at få en gennemgang af dets specifikke retningslinjer for, hvornår du skal ankomme og andre forholdsregler, du skal tage.
Orangeteori Fitness
Kom forberedt i det rigtige gear
Som enhver træning med høj intensitet er det vigtigt, at du har tøj på, du kan bevæge dig og svede i. Strækbart, fugttransporterende stof er et must, da du helt sikkert vil svede. Uanset hvad du har på, når du løber eller går i fitnesscentret, bør du gøre det. Men sko er nok det vigtigste aspekt.
Korrekt fodtøj er afgørende for at være behagelig ikke kun på løbebåndet, men også på vægtgulvet, sagde Tim. Det krævede noget forsøg og fejl for mig at finde sko, der ville fungere på både løbebåndet og vægtgulvet, men jeg er glad for, at jeg købte et par APL Phantom Techloom løbesko. De er lette, men alligevel robuste nok til at bære mig gennem løbeture på løbebånd, spurter og stigninger, og de holder mig også afbalanceret og støttet på gulvet.
Afhængigt af studiets placering kan ansigtsmasker være påkrævet. Og du vil også gerne medbringe dit eget håndklæde og en fuld vandflaske (du får helt sikkert brug for det!)
In fact, Jamie recommends drinking plenty of water throughout the day of your class to stay hydrated before and after your workout. And if you're someone who likes to eat something before an intense workout, Tim recommends a snack high in simple carbohydrates to fuel you (here are some examples of our favorite snacks før træning ).
Orangeteori Fitness
Løb er ikke din eneste mulighed
It's true that half the class is structured around treadmill intervals , and there are blocks and intervals designed for runners. But you don't have to be a runner to get in a good cardio workout at Orangetheory. In fact, the treadmill portion also has a power-walker option where you walk at a brisk pace but increase the incline during intervals.
Hvis du slet ikke er til løbebåndet, er der andre cardio muligheder, der er tilgængelige: en motionscykel og en strider. Bare vær opmærksom på, at der kun er et par muligheder for disse cardio-maskiner, så hvis du vil gøre krav på dem, er det bedst at ankomme tidligt og fortælle receptionen, at du har brug for et cykel- eller strider-kort.
Orangeteori Fitness
Start på den roer, der er tættest på træneren
For your first class, Tim said it's a good idea to start on the rower that's closest to the coach, so he or she can guide you and make sure you don't get lost. If you've never been on a romaskine før, bare rolig; din coach er der for at hjælpe med at rette din form.
Jamie sagde, at det at sømme ordentlig form på roeren er en af de bedste måder at få mest muligt ud af din træning og øge kalorieforbrændingen. WaterRower er den ultimative kalorieforbrænder, sagde hun. 'Effektiv roteknik engagerer over 80 procent af musklerne i den menneskelige krop, og roning er en øvelse med lav effekt, der tilgodeser alle konditionsniveauer.'
Roeren kan virke skræmmende, men når du først har fået styr på det, kan du faktisk godt lide det! Bare måske ikke de hårde hænder, der opstår.
Bliv efter for at lære dine statistikker
After your workout is finished, you might want to hightail it out of there to take a sweaty postgym selfie and shower. But it's important to stay for the cooldown and stretching portion of the class. Your coach will guide you through the stretches and make sure you have an effective cooldown.
Even as the class disperses, stay after and talk to your coach, who can explain your workout summary and what all the numbers, colors, and zones mean. Tim said this is a good time to ask your coach any remaining questions; he or she can give you recommendations for your next class and how to achieve your fitness goals.
Selvom et Orangetheory-medlemskab kan være dyrt (for en samlet prisoversigt, tjek dette indlæg ), anbefaler Jamie at gå to eller tre dage om ugen. Jeg havde tidligere et medlemskab på otte klasser om måneden, så jeg gik i gennemsnit to gange om ugen og så en enorm forbedring i min udholdenhed og konditionsniveau. Nu går jeg typisk en gang om ugen.
Stadig nysgerrig efter at prøve Orangetheory? Besøg OrangetheoryFitness.com to find the closest studio near you and see if they offer any deals for first-timers; usually your first class is free or at a discount.
'Og glem ikke altid at have det sjovt!' sagde Jamie. Hvis det ikke er sjovt, hvad er så meningen?
