The current fitness landscape is dominated by the resurgence of dedicated strength training, Pilates, yoga, and other low-impact classes. While these types of exercise can help build muscle, improve core stability, and protect bone density, they lack a critical piece of the longevity puzzle.
Longevity experts agree that while strength is crucial, your cardiorespiratory fitness remains the single strongest predictor of a long, vibrant life. The key metric to understand is your VO2 Max, a measure of how efficiently your body utilizes oxygen, and studies confirm that dedicated training to boost this capacity is the most effective biological defence against age-related decline.
If your current routine is only resistance or low-intensity work, you are missing the necessary, heart-pumping cardio required to maximize your VO2 max.
This is the gap filled by Orangetheory Fitness Canada. Its science-backed, 60-minute, coach-led sessions expertly integrate the two non-negotiable pillars of healthspan: Cardio and Strength.
The Strength Block
Every Orangetheory class dedicates a crucial segment to strength. Using equipment like dumbbells and TRX straps, expert coaches guide you through functional movements designed to build real-world strength that preserves your ability to move independently long-term. Gains include stronger, toned muscles; increased bone density and improved joint health; and improvements to metabolic efficiency.
The Cardio Command
This is Orangetheory’s defining differentiator. Integrating variable-intensity cardio blocks on the treadmill, rower, and floor combined with periods of active recovery, and using real-time heart rate monitoring, the workout guides you to accumulate minutes in the Orange Zone (84–91% of max heart rate). This controlled exposure to interval cardio intensity combined with periods of active recovery is the gold standard for supercharging VO2 Max, delivering the essential cardiovascular gains that passive movement cannot.
Equally important is the positive impact this type of training has on the body’s management of cortisol, the “stress hormone.” Contrary to misleading wellness narratives, research shows that cortisol spikes are normal and temporary during vigorous exercise. In fact, variable-intensity training can contribute to reduced resting cortisol levels in the long term.
Jess Bejcar, National Fitness Manager and OTF Coach, is not only an advocate for combining cardiovascular training and strength work but sees its impact first-hand.
“This integrated approach is essential for fitness enthusiasts, amateur athletes, and anyone seeking more than just power or speed. Cardiovascular training often gets neglected but can significantly boost your VO2 max which, in turn, enhances your ability to handle intense efforts and recover faster—crucial for everything from climbing stairs to chasing a breakaway. Focusing on both cardio and strength helps you generate power faster, sustain higher efforts for longer, and better handle physical stress. A well-rounded program also helps prevent common injuries caused by imbalances, weakness, or overuse; for example, building a strong posterior chain with exercises like deadlifts directly translates to improved running power and endurance.”
Performance Enhancement
Performance enhancement is clear in Orangetheory member stories like Kim’s: Though a veteran soccer player, Kim only saw dramatic improvements in her on-field speed and stamina after she began incorporating running into her training. Her secret to crushing the competition? “I’m not typically a sprinter, but now I’m out-sprinting these younger players on the field! That’s my biggest win, and I still have enough energy to last a full game with minimal subs and not be out of breath.” Kim credits the combined training for her ability to maintain peak athletic performance for longer than ever before – proving that age is truly just a number when you train with purpose.
With time at a premium, Orangetheory takes the complex science of human performance and simplifies it into the most efficient and energizing 1-hour total body workout. Seamlessly transitioning between high-impact cardio and targeted strength, it eliminates the need to choose between workouts and removes the guesswork from achieving the optimal dose of both intensity and resistance. It’s a multi-vitamin that delivers the high-level cardio your body demands alongside the strength it requires to live a long and healthy life. It’s the missing puzzle piece.
Ready to give your heart and lungs the attention they deserve? With studios across Canada, book your first FREE class at Orangetheory Fitness at https://www.orangetheory.com/en-ca.
