Path to fitness success
Coach guidance and metrics displayed on screens around the Orangetheory studio give participants confidence and knowledge to reach their optimal training zone. Supplied
“New year – new you” is a slogan that resonates with many of us as the calendar flips over into January. It is the time to set new goals, and resolutions related to fitness and wellness often top the list.
However, as many Canadians look for ways to kickstart their fitness journeys, misconceptions, “gym anxiety” and other barriers often hold them back. And even when they do take the leap, they often find they can’t remain committed for very long.
Innovative approaches to fitness programs are helping many people overcome common barriers and find lasting motivation. A leader in this space is Orangetheory Fitness, with a model that combines science and technology with personalized coaching and supportive communities.
Orangetheory has grown to over 1,500 locations in 22 countries since launching in 2010, with nearly a million members worldwide. After opening its first Canadian studio in 2012, the fitness company steadily expanded its presence across Canada – now with 105 studios and 50,000 members.
“Our approach blends human connection with data-driven insights,” says Blake MacDonald, president of Orangetheory Fitness Canada.
“You have coaches to motivate you, and technology to track your progress and make sure you’re training in the optimal training zone. And there’s science behind all of our workouts that has been proven to drive results.”
Developed by health-care professionals and fitness experts, the Orangetheory model addresses the common hurdles that prevent people from joining group fitness and sticking with it, says MacDonald.
“I’ve got a fear of being judged or looking silly because I’m not ‘athletic’ enough. I’m unsure about what to do, and if I don’t know what I’m doing, I may not get results. People often feel they’re setting themselves up for failure.
“Orangetheory is designed to support our members’ fitness success,” he says. “It is so much more than just a gym. It’s personalized, prescriptive fitness. We track each person’s biometric data over their first five workouts and use those insights to design a customized exercise plan to optimize their training benefits. And members can receive all the workout data on an app to review their progress.
“And the culture in our studios is one of support and inspiration. Everyone cheers for everyone else’s success.”
A success story
With a busy career and family life, Lynn Campbell hadn’t engaged in any serious exercise for more than 20 years. In the summer of 2023, at age 55, she found herself motivated to get active again. She decided to take the leap when a friend offered her a free pass to an Orangetheory studio in Pointe-Claire, in the city of Montreal.
“When I walked into the studio that first Saturday morning, I saw people running on the treadmill, others rowing and another group doing weights. And my first instinct was to run out the door! I was so intimidated. How could I do this after being inactive for more than two decades?”
It didn’t take long for reluctance to dissolve into enthusiasm. Campbell says she felt “amazing” after her first session, and with the coach’s support and visual monitors illustrating exercise techniques, Campbell was committed.
Ever since, Campbell has been working out at the studio four times a week. ”I’ve overhauled my lifestyle and achieved fitness goals I couldn’t have imagined.”
The science
The science behind Orangetheory focuses on the concept of the “Orange Zone,” says MacDonald. “We have three class types, with our core product being the Orange 60, which is 60 minutes of hybrid heart-rate-based interval training, strength training and rowing.”
Participants wear Orangetheory’s proprietary OTbeat heart-rate monitor on their arm or around their chest, and both they and the coach can track their second-by-second heart rate throughout their entire workout. The goal is to have the participant train for 12 minutes or more in the Orange Zone, which is 85 per cent or more of their personalized max heart rate.
“By achieving this, participants not only receive the obvious benefits of the workout, but they also shift their body into what is known as EPOC, excess post-exercise oxygen consumption,” says MacDonald.
“It’s a state of recovery that boosts your metabolism by up to 30 per cent for up to 36 hours after the actual workout.”
The effectiveness of the model was demonstrated in a recent University of Montana study, he says. Participants did the Orange 60 workout twice a week for eight weeks.
“The researchers took before and after eight-week biometric readings, measuring things like resting blood pressure and VO2 Max, which is the number-one indicator of longevity, and all the measures improved significantly over those eight weeks.”
Results included lower risk of cardiovascular diseases, improved body composition and physical function, as well as mental benefits, like reduced depression and anxiety and less stress.
“You have coaches to motivate you, and technology to track your progress and make sure you’re training in the optimal training zone. And there’s science behind all of our workouts that has been proven to drive results.
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Lasting impacts on fitness and health
“When I started, my goal was not to lose weight, but it has naturally occurred as my fitness increased,” says Campbell. “I’ve lost about 35 pounds in the last year and a half.”
Even more impactful to her life, though, has been a series of accomplishments. “I’ve done a 5K run and biked 1,000 kilometres over the summer. I started hiking and alpine skiing. My pledge to get moving again has brought significant benefits to my life and my health.”
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To view the full report as it appeared in The Globe's print edition Path to fitness success