Morning Team,
Recently I was invited to trial a new fitness trend called <span style="color: #ff6600;"><strong>Orange Theory</strong></span>.
It’s huge in the States, and, like many new fitness alternatives it’s never too long before the song &amp; dance reaches our shores.
<em><strong>What is it?</strong></em>
Basically it’s group fitness classes using cardiovascular training machines like spin bikes, <a href="http://balancehealthprograms.com.au/wp-content/uploads/spin.jpg"><img class="alignright wp-image-2655 " src="http://balancehealthprograms.com.au/wp-content/uploads/spin-300x200.jpg" alt="spin" width="248" height="165" /></a>treadmills, rowers, steppers, and x-trainers.
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The primary concept behind every class is based on structured intervals of low – medium – and high intensity sections. They refer to it as <span style="color: #008080;"><strong>BASE – PUSH - ALL OUT.</strong></span></blockquote>
Each class member has their heart rate (in beats per minute) registered on a huge screen above an enthusiastic trainer. I suspect classes are accompanied with background douff douff.
Now, while Orange theory classes, like pretty much most exercise, offers a stack of physiological benefits (eg: heart &amp; lung health, bone &amp; joint strength, balance of hormonal emotions....... etc), the primary theory behind this training model is based on what is called EPOC – Expired post oxygen consumption – and, I suspect, it’s relationship with exercise promoted fat loss!
<span style="color: #008080;"><em><strong>What is EPOC?</strong></em></span>
Without going into detailed physiology, I liken EPOC to the following.
Let’s say I start off my run at a super easy perceived pace. My respiratory rate is controlled, rhythmic and comfortable. My cardio-pulmonary system can easily uptake, transport, and ultilise oxygen to my working muscles.
Again, in very basic terms, as I’m efficient at this conversational pace, as in providing continued energy for this output, readily available oxygen will likely marry up with stored fat to allow continued (unstressed) muscle contractions.
This is often called the <span style="color: #ffcc00;"><strong>yellow zone</strong></span> – on an exercise intensity chart.
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<span style="color: #993366;"><strong>Basically, oxygen and fat are best mates and in collaboration produce energy.</strong></span></blockquote>
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<span style="color: #008080;">For greater detail on energy production see vid below</span>
<div align="center"><iframe src="https://www.youtube.com/embed/bbtqF9q_pFw" width="412" height="232" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
So as I, we, all pretty much have plenty of stored fat reserves (even stick insect marathon runners), I should be able to endure time &amp; distance while chewing through readily available fat restores – which –ultimately will lead me to my ideal weight (and shape) for my lifestyle.
<em><strong>So all this seems plausible right!</strong></em>
Now then, let’s say I pick up the pace to a sustainable but working pace. My heart rate and consequent breathing rate increases. My control of the situation now requires far greater focus.
As minutes click over, and perhaps I press the pace even harder, my ability to utilise <a href="http://balancehealthprograms.com.au/wp-content/uploads/hcfgchvh.jpg"><img class="alignright wp-image-2651 " src="http://balancehealthprograms.com.au/wp-content/uploads/hcfgchvh-300x180.jpg" alt="hcfgchvh" width="193" height="116" /></a>oxygen is now challenged. But, as my brain dictates my pace (for now anyway), my metabolism has no choice but to switch over to my more limited sugar tank. And, NOTE - when the sugar tank ramps up, the fat tanks shuts down.
This is often referred to as the <span style="color: #ff0000;"><em><strong>red zone.</strong></em></span>
Eventually, if I continue to override discomfort, my sugar tank runs out, my brains give in, and I am forced to stop.
Again, all this seems plausible!
<span style="color: #008080;"><em><strong>Now, the whole EPOC thing!</strong></em></span>
Let’s say I train at my easier (all day) intensity fat burning mode for 1 hour. It’s likely I’ll breakdown and use (circa) 100 grams of stored fat.
As my training intensity was relatively conservative, my metabolism slows back to my default basal rate within say 30minutes. So, 4 hours post my 1 hour workout, I’ve used say 200 grams of stored fat for energy.
Now, if I blast (in interval style) well over my oxygen (aerobic) threshold – in fact, pretty much right on my anaerobic threshold edge (that point of failure), for a short period of time (like say 2 minutes), then back off to just below my aerobic threshold (very easy)(again for say 2-3 minutes), then in theory, I will breakdown and use circa 60 grams of stored fat for that 1 hour session.
However, EPOC suggests for the 5 hours post my 1 hour interval session, I’ll tap into circa 350-400 grams of stored fat breakdown – so considerably more than my 1 hour steady state session + recovery.
<span style="color: #ff6600;"><em><strong>The recovery EPOC effect is referred to as the orange zone.</strong></em></span>
So does interval training (and the EPOC effect) burn more stored fat?
Next week in PART 2, I’ll offer my opinion based on the thousands of assessments why I think it only works for about 15% of the population.
BP