The Kinesics "Theory" Behind Orange Theory--How to Body Hack Heart Rate Training

 
Body Hacking Heart Rate Training with the Orange Theory Mobile App:

Body Hacking Heart Rate Training with the Orange Theory Mobile App:

3 Easy Ways to Maximize Heart Rate Training with Kinesics Cable Based Training

If you could choose one piece of equipment to have in your gym or personal training center, it should be a cable column. It’s adaptable for anyone at any fitness level, it’s adjustable arms make exercise possible in all 5 functional movement patterns, in any plane of motion, and when combined with our KITT Matrix, that comes to over 1000 exercises with over 10 levels of progressions. The cable column can even double as cardiovascular equipment!

That’s right, you can guide your client through a heart rate based interval program on the cable machine!

Getting Started

Getting Started

I really like the Orange Theory App for monitoring heart rate zones because it’s so easy to use, and their HR monitors are about the best around, but any heart rate monitor will work fine.

My choice of cable equipment, Free Motions’ Dual Cable Column, for its ease of use and smooth cable travel, but again, any cable column will work and can be used with Kinesics’ programs.

Now the main 3 ways you’ll dramatically influence the HR zones with Cable Based Training:

  1. Accelerators - ascends and progressions designed to increase the HR rapidly into the orange zone
  2. Decelerators - descends or regressions designed to decrease the HR into the green or grey zones
  3. Sustainers - modifiers designed to maintain the HR where it is without simply having to stop what you’re doing

The idea is to keep your client in ‘the orange zone’ between 12–20+ total minutes. To do this, you’ll have to adjust the intensity of the workout throughout the session using Kinesics Accelerators, Decelerators, and Sustainers.  We give you all of these in our KTC 2 Integrated Cable Based Training manual.

So how does it work?

Instruct your client to begin the chosen movement pattern in its most basic form (examples below). This will serve as the warmup and allow them to get used to that functional movement pattern. Slowly increase the complexity of the exercise, called Accelerators (ascends and progressions). This will increase the heart rate into the fat burning zone, the excess post-exercise oxygen consumption zone, or the orange zone. Whatever you like to call ‘the zone’, it’s roughly 84–91% of the maximum heart rate.

Let’s say your client’s heart rate elevates too high. At this point, you will use Decelerators (or descends and regressions) to regress the complexity of the exercise to allow for an active rest period without having to adjust the load. The idea is to keep moving, just at a lower intensity level. If you’re using the OT App, this will decrease heart rate into the green or gray zone.

Below are 3 of Kinesics’ cable column exercises along with the corresponding heart rate accelerators, decelerators and sustainers so you and your clients can enjoy a functional strength integrated cardio workout!

Rotation

Set up:

  • Inclination: Set the cable arm to the lowest position or closest to the floor
  • Orientation: Face sideways to cable column
  • Implement (handle): Grab the handle with inside hand under

Initiation:

  • Activate the mid back muscles by contracting lats and contract triceps to keep arms straight throughout the movements
  • Brace your ribs by activating oblique’s
  • Contract the glutes

Activation:

  • Begin to exhale, rotate from the naval first, and let the ribs drive the movement along with the inside glute
  • Keeping arms straight, rotate your torso away from the machine
  • Finish with your hands at a 45° angle above shoulder height

Accelerator: Squat to rotate or lateral lunge through the frontal plane
Decelerator: Maintain squat position while rotating
Sustainer: Seated on a stability ball or one knee 

 

Single Arm Horizontal Pull:

Set up:

  • Inclination: Set the cable arm at chest height position
  • Orientation: Face cable column
  • Lower Body Position: Split stance (rear foot toe off) with same leg back as pulling arm
  • Upper Body Position: Neutral grip (palm facing body)

Initiation:

  • Activate the mid back muscles and contracting lat on pulling arm
  • Draw navel inward to extend spine then brace your ribs by activating oblique’s prior to pull
  • 60–70% body weight on front leg and contract both glutes

Activation:

  • Exhale, rotate from the torso, pulling through the mid back and lat while maintaining load on front leg / glute
  • Drive opposite arm out front to facilitate pull and proper torso rotation
  • Finish with torso 30–40° rotated over back leg

Accelerator: Squat, step up, or lunge to pull or lower cable height
Decelerator: Maintain static lower body position (squat position, split stance position, or front foot on step)
Sustainer: Seated on a stability ball or one knee

Bilateral Arm Horizontal Push:

Set up: 

  • Inclination: Set the cable arms at chest height and normal width position
  • Orientation: Face away from cable column
  • Lower Body Position: Split stance (rear foot toe off)
  • Upper Body Position: Neutral grip (palm facing body)

Initiation:

  • Activate the anterior torso muscles and contracting chest muscles
  • Brace your ribs by activating oblique’s and retract shoulder blades
  • Contract rear leg glute and thigh
  • 60–70% body weight on rear leg and contracted glute

Activation:

  • Exhale, bracing ribs and press through chest keeping mid back tight to keep torso elevated
  • Keep rear leg glute tight throughout and press arms into full extension contracting triceps at end of movement
  • Finish with torso upright, rear glute tight and ribs braced

Accelerator: Front foot elevated on step, lunge to press or pronate grip (palms facing ground) to challenge intra-abdominal region more or lower cable height
Decelerator: Alternate Arms (one arm at a time) or maintain static lower body position
Sustainer: Single arm or one knee

 

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Christian Daigle