Orange Theory Fitness is designed for each individual to get the optimal work out for them. Using a heart-rate monitor to get to the "Orange Zone," intervals of cardio and strength training tone your body during and after your workout. Great for post-sport athletes!
The amount of time spent exercising per week is different for competing athletes and those just trying to maintain a healthy, post-sport lifestyle. Three hours of exercising 5-6 days per week isn't realistic for people with full time jobs, and isn't realistic for your body for the rest of your life.