Heart-rate training is supported by an extraordinary amount of technology and it really can be the key component for fitness success. That’s why many fitness studios use heart-rate training as the basis of their workout programs — but one studio room specifically has a massive nationwide following due to its supposed efficiency. The first Orangetheory Fitness (OTF) opened this year 2010 in Fort Lauderdale, Florida, and nine years later, the business continues to be starting new locations all over the country.

Here’s how it works and why it could be the key to torching body fat. OTF is dependant on something called surplus post-exercise oxygen usage (EPOC), an idea that refers to your increased consumption of oxygen after exercise. The afterburn impact occurs after any kind of strenuous activity, but some considerable research suggests that high-intensity training produces the longest-lasting and most significant EPOC.

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During a one-hour long OTF workout, the target is to spend at least 12 minutes in the orange zone (zone four) or in zones four and five mixed. OTF steps your splat points using OTbeat, a chest-strap monitor that measures your heart rate. Members can easily see real-time data through the workouts, which can enable them to push harder and reach the coveted orange zone.

The linked OTbeat fitness app songs results and progress as time passes. OTF claims that earning all 12 splat points will result in an increased metabolic rate for up to 36 hours post-exercise. What’s the orange zone and why could it be important? The orange area is merely OTF’s designation for the 84% to 91% selection of your Max heart rate. It is the basis for OTF training because that 84% tag is supposedly the point at which your body begins to get rid of fat more effectively and helps EPOC kick in. So, does it really work?

Yes, no: Science is hardly ever black and white. The answer yes is, OTF works because the workouts are extreme. They jack port your heart rate up and work your whole body — everything a workout should do when you’re looking to get in and out within an hour. You can burn a lot of calorie consumption during OTF certainly.

The company says participants will burn around 500 to 1 1,000 calorie consumption each class. But the answer is also no, or perhaps much less well as OTF and its own evangelists helps it be seem. Getting all 12 splat factors can definitely produce some EPOC and keep your metabolism burning faster after the workout. But the actual scale of these benefits is tiny, and the 36-hour idea is definitely a stretch out: Research suggests that no matter the kind of exercise, air intake is better for approximately a full hour after exercise.

Research on EPOC and extra calories burnt after exercising varies greatly. For instance, researchers have found research participants to burn as much as 190 extra calories from fat over 14 hours carrying out a workout and only 12 extra calories from fat. In fact, studies that compared high-intensity training, sprint intervals and constant steady-state exercise have discovered that the oxygen usage values for each exercise modality don’t vary much.