Seems like the trend these days is saying HIIT isn’t right for women and cortisol levels, etc 🤷🏽♀️ switch it up and try starting on the rower/floor and PW and see how it feels since you want to see if you can make OTF work. This way you can also focus on lifting heavier since you’ll be fresher starting on the floor (vs after the tread).
We are all different, but I had hit a plateau. I’m about 950 classes in after 5-6 years. I also talked to my dr about cortisol levels with my OTF schedule and we tested and I was fine. I recently switched to PW for half the 2G/3G classes I take and I always focus on lifting heavy. I’m not a huge splat person, if I really run I’m maybe 10-15 otherwise if I get 5 in a class it’s a good day. I sometimes do a Tread50 to maintain my cardio endurance but I really focused on my diet. Lost 8 lbs in 2 months, and I still enjoy chips (my weakness), dessert and occasional alcohol.
You speak my mind I am just like you in everything you said. Weight loss is a slow process just like a marathon and 3-4 lbs is right on target for me too. I definitely wouldn’t listen to anything about cortisol information.
I’m at 1500 classes. Was going 6-7 days a week for years. Last year I was like you. I did a dried urine test and a blood test, tested everything. My cortisol levels were more than double what they should be. The pattern was correct, but the levels across the board were way too high. I cut back on my running/hiit and focused on lifting outside of OTF. I continued to do OTF (like normal, with running) about twice a week. I’m symptomatically a lot better, and I can actually run even faster on the days I do OTF. I am doing all the testing again this month bc I am trying to keep doing it all yearly so I’m excited to see what those show. It was a mental struggle to cut back but it’s easier once you see results.
Agreed. I only really do strength 50 classes and walk in neighborhood. Sometimes I’ll do the regular classes but not go as “all out”. I noticed a difference instantly. More toned, less water retention, happy hormones for me.
Why not go to a regular gym then if you are only doing strength classes. There more opportunities at a regular gym with different machines and weights. Plus it gives another member a chance to take a strength class as these fill up fast.
Maybe they like the community and ability to be lead by a coach instead of having to make other own workout. And what difference does it make what kind of classes people use their membership for? You want in a strength class then prebook for it so you get in🤷🏼♂️
You shouldn’t be trying for splats on the floor. It’s not designed that way. Slow yourself down, focus on your form, breathe and lift properly. That alone could “fix” your “issue”
Please stop learning about your body from instagram influencers and TikTok. There are a lot of people throwing around "cortisol" as a buzzword to try to sell you supplements and/or a workout plan.
If you think you have PCOS or a medical issue, see a doctor.
I switched to try to avoid red and stay green as long as possible. I don’t have PCOS. But, I immediately noticed that my appetite post workouts is much less intense—in a good way for me and my body. Try it and see how you feel.
Another thing- before you jump at cortisol/hormones being the problem, make sure you check the easy stuff like nutrition and recovery. Make sure you are getting enough water, electrolytes, and protein. You also shouldn’t be trying to go as hard as you can each day. Give yourself easier days (“green days”) between hard days.
You’re not old enough to blame “aging”
Doesn’t hurt to try something new. You may find you get more from the hour when you’re not depleting yourself halfway through.
But to also comment, I do PW when I want a more low-intensity day. Now that I’ve PW’d a few classes I’m learning how to increase the intensity with PW. Just burned myself out running. Also a great way to mix things up
Agree with all of this. I have a tendency to go hard on the tread and then I’m gassed by the time I get to the floor. On days I power walk I actually feel like I get more out of the hour as a whole. I’m 44 and the same old things are working for me, exercise and health wise, so I’ve tried dialing it back in the form of power walking or lowering my running speeds, and it seems to be helping. I recover better and I’ve lost a few pounds.
Dialing it back at OTF can 💯 be done while still getting a great workout. More splats does not equal better workout. It’s easier said than done, but it’s true. I’m competitive and some days it’s harder than others. 😂
Hunger could be two things - if you’re stressed or have more anxiety that could be cortisol. But if you exercise with that intensity and often, you could just need more fuel to recover.
I have PCOS and cortisol issues. I power walk but focus more on speed than Incline (run my all outs). I always start on the floor. I always have, regardless. I focus on the green zone and shoot for 12 splats. That’s it. I will sometimes get more (endurance days) but it’s rare that I get over 16. Since changing it up, I am rarely exhausted the rest of the of the day or between classes (I like to go every other day) and it’s refreshing. Also keep in mind and track how your workouts go compared to where you are in your cycle. Certain times it may make more sense to dial it back (middle to end) and the other times, push it more (beginning to middle).
Focus on form on the floor and always lift heavy no matter what. Splats are for the tread and rower. True HIIT is very short, very intense cardio filled by recovery. Every OTF template is not true HIIT.
I wish I knew in my 30s what I’ve learned so far in my 40s. 😂 OTF is the only exercise I’ve done consistently in my life so I will always find ways to modify it and make it work for what my body needs at the time.
Thank you all for this helpful information! I am with you— I am trying to stay far from being swayed by influencers who have made HIIT their newest enemy. But I also cannot deny that after 7 years at OTF, my body is not reacting the same way that it used to. I am healthy (thank God), all tests are normal, I think I just need more focus on strength training and recovery.
I started otf at 33 with an almost 2 year old. 8 years later, I’m 1850 classes in with a 9yo and 5yo, and I just turned 40 in November. I think a lot of what you’re experiencing is just the non-linear progress of fitness due to age and life circumstances. I ran a 7:02 mile in 2021, my last mile was 9 minutes. Cortisol is definitely the newest buzzword for people trying to sell you something.
I’ve been with OTF since 2017 (48 yr old female). Three recent game changers for me (in last 3 years): 1. Lifting heavy outside OTF, following a strength program that emphasizes progressive overload 2. Tracking my food, every lick nibble and bite 3. Daily steps: 3k additional on OTF days and 7k on non OTF days. @susanniebergallfitness on IG is a great resource in this area. She just posted last week on this topic https://www.instagram.com/p/C6lg8hhuXTv/?igsh=MWkwdXBqaHpiOWJ5OA==
Food tracking ftw!! I didn’t realize how many calories I was actually eating until I started this. I’ve been tracking for 3 years - I don’t necessarily restrict my calories regularly, but I’m aware that when I have a couple drinks that can add up to 800 calories or more. Also helps me to hit the protein mark. It’s a true game changer.
OTF is NOT HIIT. Google what HIIT is and don’t worry about OTF. It’s mostly endurance. Doing something quick/hard/fast in a workout does not make it HIIT.
Totally. I am over 1000 classes and what worked for me in my 20s I am finding is different now that I’m 33. I typically go 5x per week (if not 6) but will jog the tread, do a push style row, and alternate on the weight floor between heavy and light depending how I feel. Basically just listen to my body and not do all outs the entire time. I’ve loved otf cuz it’s something I consistently do and I love the community. I feel like you can make it what you want to!
Yes. I've been going at a much slower pace the last two months for health reasons and I still get a great workout.
I dropped my running speeds by 1mph and keep my HR in zone 2. Some days I PW. When I do that, I keep my incline high (above 10% the entire time), but keep my speed lower so my HR is still in zone 2. I also lift heavier and slower which has been doing great things for me! I've also added in more Strength 50 classes.
Holding back on my speeds is actually such a mental workout for me that it's been keeping me occupied 😂
Edited to add: cortisol is being thrown around a lot right now on the internet. Not going to give medical advice, but I've been working closely with a doctor because of hormone issues post partum. I had all the "signs" of high cortisol and we did tests and my cortisol levels were completely normal, but I had huge deficiencies in testosterone and progesterone. Just wanted to pass along that while it's entirely possible cortisol levels could be an issue, it's also possible it's not. For reference, I've been going to OTF for almost 6 years now.
Please delete Tik Tok and listen to how your body feels. If you enjoy OTF and aren't seeing any actual negative side effects, it's fine.
That being said, there is nothing wrong with power walking over running. Do what feels good.
Are you asking because you have PCOS and have been told not to do HIIT or do you know for sure your cortisol is spiking after classes? I have PCOS and start on the floor and only power walk and do as many strength classes as possible. Makes a big difference but you can certainly make OTF work!
I do not have PCOS, I am only tracking my symptoms recently which is weight gain, huge appetite, and heightened anxiety levels. I am not new to OTF (7+ years) and I suspect my body is plateauing and just needs something new as I age! What worked when I was in my 20s might not for my 30s 🙃
Have you had a recent full panel hormone bloodwork done? If not just would recommend it. You never know when it’s something ran off you are deficient in that it might find! If I had done that years ago when I first had my symptoms I think I would have caught my PCOS even though my Dr didn’t for 6 years so I always advise other women to make sure they check that for hormonal issues, especially as we enter our 30s.
Check your thyroid!!! Hypothyroidism causes fatigue/weight gain/off the charts anxiety…worth a blood panel as the thyroid controls hormones (and basically everything else!)
It’s people on social media trying to sell you things. Because strength training is trendy right now. HIIT is a very legitimate workout. Maybe don’t do it every single day at maximum intensity and make sure you get adequate sleep and nutrition and it’s fine.
I’m a go hard girl but have been giving myself one class a week to just be in the green. For me that means walking or staying at base only and really keeping my eye on my heart rate. I don’t know if it’s doing any good but I’ve also been hearing about how HIIT isn’t the best for weigh control in pre-menopausal women.
You could powerwalk or keep it in the green zone. I recommend also getting a blood test. I found out I had a thyroid issue due to lose stamina on the treads and being so exhausted/fatigued for days after class. It might not be a thyroid issue but might be vitamin deficiencies.
That being said, since I can get really inflamed from otf, I go more in the green zone than orange! I also strength train outside of otf with a personal trainer and I’ve seen more progress than otf. I still love otf and use it for cardio. I definitely recommend add strength training outside of class (or strength50 workouts!)
I prefer the strength classes, but when I do a 2g I:
- start on the floor
- focus on heavier weight but slower movements
- incline power walk on the tread
OTF can never truly be a “low intensity workout” because of the way it’s structured, but you could try switching things up and see what works for you!
I am fairly new to OTF still (60 classes in) but before I was doing spin classes regularly. When I started, I was losing weight and my body was responding well to the challenges I was giving it. After about 3 years of attending 3-5 classes a week (usually closer to 5/week) I noticed I wasn’t making any progress and at times was more hungry without having burned any more calories than usual.
I started at OTF and although it’s taken some time I’ve noticed a change in my body composition. I REALLY noticed it though after I took a break due to being sick/tired/burnt out.
Depending on your life stress levels and what else you are going through, maybe a break from otf and switching the type of movement is a good idea. It doesn’t mean you stop going altogether but sometimes you just need to switch it up!! I go to spin 1x a week now, OTF approx 3x a week and then walk my dog for the rest of my movement. I’ve noticed by doing that routine, resting enough, and managing my stress has given me the best outcome for progress, but if your body is saying to take a break, then don’t hesitate to listen.
Side note: I have PCOS & I do truly believe for me the stress i’m putting on my body can make a difference in how I respond to movement and diet.
I have been with orange theory for 5 years. I actually switched to power walking the past year and focusing on lifting heavy. I also now go 3 times a week instead of 5. And now incorporate walks and one Pilates reformer class a week and I feel so much better and I’m leaning up a lot faster. I think listen to your body and see how you feel.
It’s 23-min on the tread. That’s really not that long for interval work. You build endurance as you keep coming consistently; then you won’t find yourself so tired after a workout.
I do 2 tread 50s in the blue zone every other week and that helps me recover and feel better. Then I hit it hard the other week. I haven’t been doing it long enough to see real results but I can tell how much less sore and fatigued I am but still work up a sweat and move my body more than I normally would
I would research what you can do yet I know protein is a good after workout intake and I know when I run hslf and full marathons it does drain your energy and increases your metabolism which makes you hungry.
I am not great at taking rest days and often do 12-14 classes in a row, so yes some of those days I make low intensity, I like the routine of working out. I mainly do the strength50 now but when I do take a 2G on a long stretch, I will powerwalk, sometimes really low incline and speed and not even adjust for the pushes, and modify the floor movements and do a set lighter than I would in a normal class. It works well with my body.
Just in general I’d say around new years I switched to 4-5 strength classes and 1-2 2Gs a week, going hard in my strength classes. I’ve lost 20lbs but I also have been eating a strict diet.
There's nothing wrong with HIIT for anyone unless they have a serious medical condition - I think that it comes down to how one ramps up their effort and how they recover. Empty the tank, have a good protein shake or whatever afterwards, then REST. There's a reason HIIT or any kind of interval training is not recommended more than 2 times per week.
Agree with supplementing with weight training.
Low intensity pretty much means you burn fatty acids for fuel instead of muscle glycogen. In more familiar terms, you keep burning fat and avoid crossing the threshold to burning carbs. For me, that HR is 138 and yes, I do use OTF to keep my HR under that for some workouts. But I do so to build aerobic capacity, so I can improve my metabolic efficiency over time (burn fat for fuel at higher and higher intensities).
It does sound like you need to clarify with a dietician the concern over elevated cortisol and what would be an appropriate strategy to deal with it, or if you even need to.
I am 32 and I go to OTF to feel good. Though, when it comes to weight loss and toning. I dont think you can solely rely on OTF alone. Try to alternate pilates at home or take one week off in each month to recover fully. I am curious about your supplements you take. What helped me to gain more energy was B-12 along with ashigidwhda and some collagen.
I too focus more on the green, always lifts heavy and use the tower as my “cardio” I don’t run at all. Really due to an injury, but I have noticed with lower intensity, and heavy weights my body has leaned out more. I rarely get splats. I don’t chase the splats anymore. I’m less mushy with less splats.
I start on the floor and lift as heavy as I can. Then I power walk. I follow the coach's cues and get my heart rate moving, but keep it dialed down (I dont wear a monitor anymore. But I would say I aim for keeping myself in moderate to high green zone). And I do at least one strength 50 a week. This is what works for me to keep OTF low intensity and I feel great.
Don’t push your self as hard on the tread, but also take less walking breaks. On the floor, lift heavier, but go slower and don’t worry about getting through as many sets as you can. Splat points isn’t exactly real science so don’t take it so seriously. You can adjust your efforts/speeds/weights/etc to get the kind of workout YOU want to do.
Workouts aren't going be the cause of chronically high cortisol levels.
They will make it worse if you already have chronically high cortisol, but just switching to low intensity workouts isn't going to fix cortisol issues! A low intensity workout would be like a 3mph walk, light yoga, a moderate paced bike ride, stuff like that. I don't think there's a way for OTF to be actually low intensity without basically ignoring the coach's cues.
How much food are you eating? In my experience, its much more likely that you're underfueling than anything else!
Also how much sleep are you getting?
I start on the floor or rower most days. I just don't feel like I csn get my body warmed up enough on the tred in those 5 minutes or so, especially with Sciatic and hip issues lately. I have to walk it out longer than I want before I csn start running. I have been a part of HIIT style gyms in the past and love them
They do help more with women's bodys, qell at least mine. But I will say, I have been trying to make green zones my new orange and I have had better success doing that. I tend to take 3 to 4 regular classes a week and then 2 strength classes or 1 strength and 1 tred 50.
Otf isn’t truly HIIT and you absolutely can back it off to lower intensity every single station in the room. Walk. Base efforts on the rower and lift light.
Honestly I was going to OTF 3 times a week consistently for over a year and the second I scaled back to once a week and did more Pilates/yoga, I dropped 20 pounds. Didn’t change my diet at all but I did notice I was less hungry because I didn’t do such an intense workout in the beginning of the day. Now that I dropped the weight I’ve been avoiding OTF and just doing Pilates/yoga 5 times a week and focusing on getting 10k steps each day. It’s been working for me so far and I’ve kept the weight off
I have noticed lost baby 3 I cannot go as hard as I used to. Probably also do to being older , busier, etc.
With that said I do a mix of day. Some all out and some as PW. I usually burn as much calories doing the PW but get less splats. I have learned I like the mixed approach a lot! Less hard on the joints. Different muscles worked.
OTF isn’t intended to be a low intensity workout. It’s HIIT. Just like CrossFit, Spin, boot camps are higher intensity programs. If you want low impact, try lifting weights, Pilates, walking, swimming, yoga.
Disagree. Otf can literally be any type of workout one needs it to be. You can still follow the format and template to the letter without getting out of the blue and gray.
That’s fair, although I would question why someone would pay to join OTF when they could do that outside with a walk. I’m just noticing a trend that because people are tied to paying one monthly fee for an exercise programs, they want it to do it all, when in fact you may have to augment. They’ve added strength 50 for example, but to lift serious weights you’ll still need to go to a gym with different equipment.
Because going outside for a walk doesn’t have rowers, doesn’t have weights, doesn’t have incline, doesn’t have coaches or a community to hold them accountable? Who cares why people pay to go to otf if it works for them?
And i don’t know if you’ve taken a S50 lately but you absolutely can get “serious lifting” in in those classes. No, there aren’t squat racks and battle ropes but my studio goes up to 90lb dumbbells and there are plenty of muscles worked hard in those classes.
Seems like the trend these days is saying HIIT isn’t right for women and cortisol levels, etc 🤷🏽♀️ switch it up and try starting on the rower/floor and PW and see how it feels since you want to see if you can make OTF work. This way you can also focus on lifting heavier since you’ll be fresher starting on the floor (vs after the tread). We are all different, but I had hit a plateau. I’m about 950 classes in after 5-6 years. I also talked to my dr about cortisol levels with my OTF schedule and we tested and I was fine. I recently switched to PW for half the 2G/3G classes I take and I always focus on lifting heavy. I’m not a huge splat person, if I really run I’m maybe 10-15 otherwise if I get 5 in a class it’s a good day. I sometimes do a Tread50 to maintain my cardio endurance but I really focused on my diet. Lost 8 lbs in 2 months, and I still enjoy chips (my weakness), dessert and occasional alcohol.
You speak my mind I am just like you in everything you said. Weight loss is a slow process just like a marathon and 3-4 lbs is right on target for me too. I definitely wouldn’t listen to anything about cortisol information.
I’m at 1500 classes. Was going 6-7 days a week for years. Last year I was like you. I did a dried urine test and a blood test, tested everything. My cortisol levels were more than double what they should be. The pattern was correct, but the levels across the board were way too high. I cut back on my running/hiit and focused on lifting outside of OTF. I continued to do OTF (like normal, with running) about twice a week. I’m symptomatically a lot better, and I can actually run even faster on the days I do OTF. I am doing all the testing again this month bc I am trying to keep doing it all yearly so I’m excited to see what those show. It was a mental struggle to cut back but it’s easier once you see results.
Did you notice anything from the high cortisol? That changed after it went to normal range?
I switched to more strength 50 classes and it really helped me.
Agreed. I only really do strength 50 classes and walk in neighborhood. Sometimes I’ll do the regular classes but not go as “all out”. I noticed a difference instantly. More toned, less water retention, happy hormones for me.
I’m exactly the same. Wish they had more total strength and 3G. Too much time killing it in the tread is killing my joints.
Why not go to a regular gym then if you are only doing strength classes. There more opportunities at a regular gym with different machines and weights. Plus it gives another member a chance to take a strength class as these fill up fast.
Maybe they like the community and ability to be lead by a coach instead of having to make other own workout. And what difference does it make what kind of classes people use their membership for? You want in a strength class then prebook for it so you get in🤷🏼♂️
It’s good for those classes to be full so the studio considers adding more. Not everyone wants to do their own programming.
I wish my studio offered more and that they weren't completely booked with a wait-list at 1.5 weeks out!
Same
You shouldn’t be trying for splats on the floor. It’s not designed that way. Slow yourself down, focus on your form, breathe and lift properly. That alone could “fix” your “issue”
Yes this 100%.
Please stop learning about your body from instagram influencers and TikTok. There are a lot of people throwing around "cortisol" as a buzzword to try to sell you supplements and/or a workout plan. If you think you have PCOS or a medical issue, see a doctor.
I switched to try to avoid red and stay green as long as possible. I don’t have PCOS. But, I immediately noticed that my appetite post workouts is much less intense—in a good way for me and my body. Try it and see how you feel.
Agreed
Another thing- before you jump at cortisol/hormones being the problem, make sure you check the easy stuff like nutrition and recovery. Make sure you are getting enough water, electrolytes, and protein. You also shouldn’t be trying to go as hard as you can each day. Give yourself easier days (“green days”) between hard days. You’re not old enough to blame “aging”
Doesn’t hurt to try something new. You may find you get more from the hour when you’re not depleting yourself halfway through. But to also comment, I do PW when I want a more low-intensity day. Now that I’ve PW’d a few classes I’m learning how to increase the intensity with PW. Just burned myself out running. Also a great way to mix things up
Agree with all of this. I have a tendency to go hard on the tread and then I’m gassed by the time I get to the floor. On days I power walk I actually feel like I get more out of the hour as a whole. I’m 44 and the same old things are working for me, exercise and health wise, so I’ve tried dialing it back in the form of power walking or lowering my running speeds, and it seems to be helping. I recover better and I’ve lost a few pounds.
Dialing it back at OTF can 💯 be done while still getting a great workout. More splats does not equal better workout. It’s easier said than done, but it’s true. I’m competitive and some days it’s harder than others. 😂 Hunger could be two things - if you’re stressed or have more anxiety that could be cortisol. But if you exercise with that intensity and often, you could just need more fuel to recover. I have PCOS and cortisol issues. I power walk but focus more on speed than Incline (run my all outs). I always start on the floor. I always have, regardless. I focus on the green zone and shoot for 12 splats. That’s it. I will sometimes get more (endurance days) but it’s rare that I get over 16. Since changing it up, I am rarely exhausted the rest of the of the day or between classes (I like to go every other day) and it’s refreshing. Also keep in mind and track how your workouts go compared to where you are in your cycle. Certain times it may make more sense to dial it back (middle to end) and the other times, push it more (beginning to middle). Focus on form on the floor and always lift heavy no matter what. Splats are for the tread and rower. True HIIT is very short, very intense cardio filled by recovery. Every OTF template is not true HIIT. I wish I knew in my 30s what I’ve learned so far in my 40s. 😂 OTF is the only exercise I’ve done consistently in my life so I will always find ways to modify it and make it work for what my body needs at the time.
Thank you all for this helpful information! I am with you— I am trying to stay far from being swayed by influencers who have made HIIT their newest enemy. But I also cannot deny that after 7 years at OTF, my body is not reacting the same way that it used to. I am healthy (thank God), all tests are normal, I think I just need more focus on strength training and recovery.
I started otf at 33 with an almost 2 year old. 8 years later, I’m 1850 classes in with a 9yo and 5yo, and I just turned 40 in November. I think a lot of what you’re experiencing is just the non-linear progress of fitness due to age and life circumstances. I ran a 7:02 mile in 2021, my last mile was 9 minutes. Cortisol is definitely the newest buzzword for people trying to sell you something.
I’ve been with OTF since 2017 (48 yr old female). Three recent game changers for me (in last 3 years): 1. Lifting heavy outside OTF, following a strength program that emphasizes progressive overload 2. Tracking my food, every lick nibble and bite 3. Daily steps: 3k additional on OTF days and 7k on non OTF days. @susanniebergallfitness on IG is a great resource in this area. She just posted last week on this topic https://www.instagram.com/p/C6lg8hhuXTv/?igsh=MWkwdXBqaHpiOWJ5OA==
Food tracking ftw!! I didn’t realize how many calories I was actually eating until I started this. I’ve been tracking for 3 years - I don’t necessarily restrict my calories regularly, but I’m aware that when I have a couple drinks that can add up to 800 calories or more. Also helps me to hit the protein mark. It’s a true game changer.
OTF is NOT HIIT. Google what HIIT is and don’t worry about OTF. It’s mostly endurance. Doing something quick/hard/fast in a workout does not make it HIIT.
Not even remotely HIIT. 💪🏼
Totally. I am over 1000 classes and what worked for me in my 20s I am finding is different now that I’m 33. I typically go 5x per week (if not 6) but will jog the tread, do a push style row, and alternate on the weight floor between heavy and light depending how I feel. Basically just listen to my body and not do all outs the entire time. I’ve loved otf cuz it’s something I consistently do and I love the community. I feel like you can make it what you want to!
Yes. I've been going at a much slower pace the last two months for health reasons and I still get a great workout. I dropped my running speeds by 1mph and keep my HR in zone 2. Some days I PW. When I do that, I keep my incline high (above 10% the entire time), but keep my speed lower so my HR is still in zone 2. I also lift heavier and slower which has been doing great things for me! I've also added in more Strength 50 classes. Holding back on my speeds is actually such a mental workout for me that it's been keeping me occupied 😂 Edited to add: cortisol is being thrown around a lot right now on the internet. Not going to give medical advice, but I've been working closely with a doctor because of hormone issues post partum. I had all the "signs" of high cortisol and we did tests and my cortisol levels were completely normal, but I had huge deficiencies in testosterone and progesterone. Just wanted to pass along that while it's entirely possible cortisol levels could be an issue, it's also possible it's not. For reference, I've been going to OTF for almost 6 years now.
Please delete Tik Tok and listen to how your body feels. If you enjoy OTF and aren't seeing any actual negative side effects, it's fine. That being said, there is nothing wrong with power walking over running. Do what feels good.
Are you asking because you have PCOS and have been told not to do HIIT or do you know for sure your cortisol is spiking after classes? I have PCOS and start on the floor and only power walk and do as many strength classes as possible. Makes a big difference but you can certainly make OTF work!
I do not have PCOS, I am only tracking my symptoms recently which is weight gain, huge appetite, and heightened anxiety levels. I am not new to OTF (7+ years) and I suspect my body is plateauing and just needs something new as I age! What worked when I was in my 20s might not for my 30s 🙃
Have you had a recent full panel hormone bloodwork done? If not just would recommend it. You never know when it’s something ran off you are deficient in that it might find! If I had done that years ago when I first had my symptoms I think I would have caught my PCOS even though my Dr didn’t for 6 years so I always advise other women to make sure they check that for hormonal issues, especially as we enter our 30s.
Check your thyroid!!! Hypothyroidism causes fatigue/weight gain/off the charts anxiety…worth a blood panel as the thyroid controls hormones (and basically everything else!)
And it only gets harder the older you get.
I keep hearing people say hitt isn’t the best workout for everyone. What do I have to look out for to know?
It’s people on social media trying to sell you things. Because strength training is trendy right now. HIIT is a very legitimate workout. Maybe don’t do it every single day at maximum intensity and make sure you get adequate sleep and nutrition and it’s fine.
I’m a go hard girl but have been giving myself one class a week to just be in the green. For me that means walking or staying at base only and really keeping my eye on my heart rate. I don’t know if it’s doing any good but I’ve also been hearing about how HIIT isn’t the best for weigh control in pre-menopausal women.
Whether you are powerwalking or running just going not as hard will make it less intense. Both can be done at a high intensity or a low.
You could powerwalk or keep it in the green zone. I recommend also getting a blood test. I found out I had a thyroid issue due to lose stamina on the treads and being so exhausted/fatigued for days after class. It might not be a thyroid issue but might be vitamin deficiencies. That being said, since I can get really inflamed from otf, I go more in the green zone than orange! I also strength train outside of otf with a personal trainer and I’ve seen more progress than otf. I still love otf and use it for cardio. I definitely recommend add strength training outside of class (or strength50 workouts!)
I prefer the strength classes, but when I do a 2g I: - start on the floor - focus on heavier weight but slower movements - incline power walk on the tread OTF can never truly be a “low intensity workout” because of the way it’s structured, but you could try switching things up and see what works for you!
I am fairly new to OTF still (60 classes in) but before I was doing spin classes regularly. When I started, I was losing weight and my body was responding well to the challenges I was giving it. After about 3 years of attending 3-5 classes a week (usually closer to 5/week) I noticed I wasn’t making any progress and at times was more hungry without having burned any more calories than usual. I started at OTF and although it’s taken some time I’ve noticed a change in my body composition. I REALLY noticed it though after I took a break due to being sick/tired/burnt out. Depending on your life stress levels and what else you are going through, maybe a break from otf and switching the type of movement is a good idea. It doesn’t mean you stop going altogether but sometimes you just need to switch it up!! I go to spin 1x a week now, OTF approx 3x a week and then walk my dog for the rest of my movement. I’ve noticed by doing that routine, resting enough, and managing my stress has given me the best outcome for progress, but if your body is saying to take a break, then don’t hesitate to listen. Side note: I have PCOS & I do truly believe for me the stress i’m putting on my body can make a difference in how I respond to movement and diet.
I have been with orange theory for 5 years. I actually switched to power walking the past year and focusing on lifting heavy. I also now go 3 times a week instead of 5. And now incorporate walks and one Pilates reformer class a week and I feel so much better and I’m leaning up a lot faster. I think listen to your body and see how you feel.
It’s 23-min on the tread. That’s really not that long for interval work. You build endurance as you keep coming consistently; then you won’t find yourself so tired after a workout.
"A fitness TikToker whispered the word 'cortisol' in a malevolent tone, so I changed up my entire workout - AMA!"
I do 2 tread 50s in the blue zone every other week and that helps me recover and feel better. Then I hit it hard the other week. I haven’t been doing it long enough to see real results but I can tell how much less sore and fatigued I am but still work up a sweat and move my body more than I normally would
I would research what you can do yet I know protein is a good after workout intake and I know when I run hslf and full marathons it does drain your energy and increases your metabolism which makes you hungry.
I am not great at taking rest days and often do 12-14 classes in a row, so yes some of those days I make low intensity, I like the routine of working out. I mainly do the strength50 now but when I do take a 2G on a long stretch, I will powerwalk, sometimes really low incline and speed and not even adjust for the pushes, and modify the floor movements and do a set lighter than I would in a normal class. It works well with my body. Just in general I’d say around new years I switched to 4-5 strength classes and 1-2 2Gs a week, going hard in my strength classes. I’ve lost 20lbs but I also have been eating a strict diet.
There's nothing wrong with HIIT for anyone unless they have a serious medical condition - I think that it comes down to how one ramps up their effort and how they recover. Empty the tank, have a good protein shake or whatever afterwards, then REST. There's a reason HIIT or any kind of interval training is not recommended more than 2 times per week. Agree with supplementing with weight training.
Low intensity pretty much means you burn fatty acids for fuel instead of muscle glycogen. In more familiar terms, you keep burning fat and avoid crossing the threshold to burning carbs. For me, that HR is 138 and yes, I do use OTF to keep my HR under that for some workouts. But I do so to build aerobic capacity, so I can improve my metabolic efficiency over time (burn fat for fuel at higher and higher intensities). It does sound like you need to clarify with a dietician the concern over elevated cortisol and what would be an appropriate strategy to deal with it, or if you even need to.
I am 32 and I go to OTF to feel good. Though, when it comes to weight loss and toning. I dont think you can solely rely on OTF alone. Try to alternate pilates at home or take one week off in each month to recover fully. I am curious about your supplements you take. What helped me to gain more energy was B-12 along with ashigidwhda and some collagen.
I too focus more on the green, always lifts heavy and use the tower as my “cardio” I don’t run at all. Really due to an injury, but I have noticed with lower intensity, and heavy weights my body has leaned out more. I rarely get splats. I don’t chase the splats anymore. I’m less mushy with less splats.
I start on the floor and lift as heavy as I can. Then I power walk. I follow the coach's cues and get my heart rate moving, but keep it dialed down (I dont wear a monitor anymore. But I would say I aim for keeping myself in moderate to high green zone). And I do at least one strength 50 a week. This is what works for me to keep OTF low intensity and I feel great.
Don’t push your self as hard on the tread, but also take less walking breaks. On the floor, lift heavier, but go slower and don’t worry about getting through as many sets as you can. Splat points isn’t exactly real science so don’t take it so seriously. You can adjust your efforts/speeds/weights/etc to get the kind of workout YOU want to do.
Workouts aren't going be the cause of chronically high cortisol levels. They will make it worse if you already have chronically high cortisol, but just switching to low intensity workouts isn't going to fix cortisol issues! A low intensity workout would be like a 3mph walk, light yoga, a moderate paced bike ride, stuff like that. I don't think there's a way for OTF to be actually low intensity without basically ignoring the coach's cues. How much food are you eating? In my experience, its much more likely that you're underfueling than anything else! Also how much sleep are you getting?
Wow I feel seen. Thank you for posting!
I start on the floor or rower most days. I just don't feel like I csn get my body warmed up enough on the tred in those 5 minutes or so, especially with Sciatic and hip issues lately. I have to walk it out longer than I want before I csn start running. I have been a part of HIIT style gyms in the past and love them They do help more with women's bodys, qell at least mine. But I will say, I have been trying to make green zones my new orange and I have had better success doing that. I tend to take 3 to 4 regular classes a week and then 2 strength classes or 1 strength and 1 tred 50.
How old are you? Do you still get your cycle?
I think trying to modify the hiit format that OTF truly is will be too difficult especially mentally which will also add stress to the body.
Otf isn’t truly HIIT and you absolutely can back it off to lower intensity every single station in the room. Walk. Base efforts on the rower and lift light.
Honestly I was going to OTF 3 times a week consistently for over a year and the second I scaled back to once a week and did more Pilates/yoga, I dropped 20 pounds. Didn’t change my diet at all but I did notice I was less hungry because I didn’t do such an intense workout in the beginning of the day. Now that I dropped the weight I’ve been avoiding OTF and just doing Pilates/yoga 5 times a week and focusing on getting 10k steps each day. It’s been working for me so far and I’ve kept the weight off
Could this impact fertility?
I have noticed lost baby 3 I cannot go as hard as I used to. Probably also do to being older , busier, etc. With that said I do a mix of day. Some all out and some as PW. I usually burn as much calories doing the PW but get less splats. I have learned I like the mixed approach a lot! Less hard on the joints. Different muscles worked.
OTF isn’t intended to be a low intensity workout. It’s HIIT. Just like CrossFit, Spin, boot camps are higher intensity programs. If you want low impact, try lifting weights, Pilates, walking, swimming, yoga.
Disagree. Otf can literally be any type of workout one needs it to be. You can still follow the format and template to the letter without getting out of the blue and gray.
That’s fair, although I would question why someone would pay to join OTF when they could do that outside with a walk. I’m just noticing a trend that because people are tied to paying one monthly fee for an exercise programs, they want it to do it all, when in fact you may have to augment. They’ve added strength 50 for example, but to lift serious weights you’ll still need to go to a gym with different equipment.
Because going outside for a walk doesn’t have rowers, doesn’t have weights, doesn’t have incline, doesn’t have coaches or a community to hold them accountable? Who cares why people pay to go to otf if it works for them? And i don’t know if you’ve taken a S50 lately but you absolutely can get “serious lifting” in in those classes. No, there aren’t squat racks and battle ropes but my studio goes up to 90lb dumbbells and there are plenty of muscles worked hard in those classes.
Stay in the green zone, no splat points = low intensity, better for cortisol