What is considered the correct tempo for strength training in Orangetheory Fitness?

The correct tempo for strength training in Orangetheory Fitness is one count for the concentric phase and three counts for the eccentric phase. This specific tempo emphasizes the importance of controlling the movement during the eccentric phase, which is when the muscle lengthens as it resists the weight. By using a slower tempo for the eccentric phase, participants can increase time under tension, helping to promote muscle growth and strength gains. The controlled lowering of the weight (eccentric) reduces the risk of injury and enhances muscle control.

The concentric phase, which involves the muscle contracting and lifting the weight, is performed more quickly to allow for maximum force production. This combination of a quick concentric motion followed by a slow eccentric motion is designed to maximize the effectiveness of resistance training, leading to improved strength and muscular endurance.

Other tempos listed, such as a balanced tempo (2 counts for both phases or 3 counts for both phases) or the absence of a defined tempo, do not optimize the muscle engagement and benefits that the specific 1:3 tempo achieves.