April 19th, 2023 | Aria Ma
What is all the buzz with cardio and weight training? Is one better than the other? What if you wanted to do both? Can you do TOO much cardio or TOO much weight training?
The answer is, well, pretty complicated!
Health experts agree that both cardio and strength training are important to maintain a high quality of life and prevent a multitude of diseases. Depending on your health and strength goals, you may be doing one more than the other. In this short article, we’ll point you in the right direction depending on your main objective and enlighten you on the buzz on cardio and weight training.
Losing Weight (cardio > weight training)
There is a large misconception and urban legend around how more weight training can lead to weight gain. After all, increasing muscle mass means increasing weight gain. However, muscle is lean tissue, thus gaining more muscles can improve your overall quality of life due to its positive metabolic benefits. Research has shown that if your main goal is to lose weight, having a workout that is more cardio heavy can be more advantageous.
When you picture cardio, are you picturing 5K marathons? Don’t fret! Cardio can be something as easy as moderate intense activity such as a 30 minute brisk walk once a day every week. It can also be more intense like running on an incline treadmill for 20 minutes thrice a week. Combined with the right weight training regimen and caloric deficiency, you have a recipe for consistent weight loss. For more information on what your new weight loss program could look like, take a look at the resources here.
Maintaining a Balanced Lifestyle (cardio ~ weight training)
Are you looking for a balanced exercise regimen? Balancing cardio and weight training is your answer. A mixture of both will help improve and promote heart and lung health, and metabolism and prevent high blood pressure, diabetes, obesity, and bone loss. This 2022 study published in The British Journal of Sports Medicine shows that a combination of cardio and weight training was associated with a lower risk of mortality than just practicing cardio solo. Looking to build your balanced cardio and weight training schedule? Take a look here.
Powerlifting and Bodybuilding (cardio << weight training)
Powerlifting and Bodybuilding are two monsters that completely depend on the individual. Both sports require research and goal setting to affect positive individual performance and success. Powerlifting consists of three main exercises: bench press, deadlift, and back squat. Bodybuilding consists of multiple physiques that can sway specific exercises to be performed. However, both areas are based in weight training, where powerlifting focuses on strength and bodybuilding on hypertrophy.
For our powerlifters out there, take a look at this article full of scientific articles and exercises.
For our bodybuilders, take a look here for science-backed exercises.
Aerobic Endurance Training (cardio >>> weight training)
Training for a marathon? Are you a swimmer? Do you compete in competitive jump rope? You’re looking for aerobic endurance training, which means relatively more cardio than weight training. However, there is a mix of weight training in your regimen too, but it looks very different compared to that of a strength trainer. If aerobic endurance is your goal, you’re looking at interval training with weight training that consists of high repetitions at lower weights.
Depending on what your goals are (i.e. long duration, moderate intensity vs. short duration, high intensity), your exact regimen will look vastly different. Here is a resource that will help you get started on your endurance training journey.
In the end, the buzz around cardio and weight training is more complicated than most people make it out to be. Depending on your goals, your regimen will look different to that of your friend’s or your neighbors. If you’re more endurance minded, your cardio will come before your weights. If you’re focused on strength, you will always do weights before cardio. Many studies have supported this to be the most optimal and effective way to shape a person’s training schedule based on their goals.
However, one thing is for certain: if you find yourself in our BWI or PHL location, no matter what your goals, you’ll find the equipment for both cardio and weight training before or after your flight! Take a look at our gym space and what we have to offer here. We can’t wait to see you!
Updated: Apr 7
April 3rd, 2023 | Aria Ma
Snacking is a great way to reduce stress and anxieties before flying, but how can we stay according to our diet? The convenience stores in the airport have some tempting options ranging from pretzels (high sodium, yuck!) to gummy bears.
Here are some healthy snacks to grab at the airport according to health experts.
Protein bars are nutritious and accessible in almost every store at the airport! You’ll be able to get your macros in and still fill up your stomach.
Fresh fruit is a great way to up your intake of vitamins and minerals. They’re also very accessible and a great way to snack. Things like cantaloupes and strawberries are often boxed for your travel convenience!
Dried fruit is an amazing option if your cup of tea isn’t fresh fruit and you’re looking for something small to snack on through a period of time. They still have the same amount of vitamins and minerals, and are very travel friendly!
Nuts & seeds have amazing nutritional benefits in addition to being incredibly accessible throughout the airport. They’re a great pairing with dark chocolate!
Plain popcorn and popcorn chips will satisfy that salty craving of yours minus the excess sodium!
Granola is another great healthy snack at the airport where you can get your protein in.
Applesauce or fruit squeezes is your go-to if you’re looking for something sweet, fruity, and travel friendly.
Yogurt is one of the best options if you’re looking to fill up before your plane takes off and you’re not looking to lug it around the airport.
Dark chocolate will satisfy your sweet tooth (but the darker the better), and are a powerful source of antioxidants.
Salads can be pre-made in the convenience stores or small food restaurants to fill up on your fiber, protein, and healthy fats.
A different alternative is stocking up on snacks before you arrive at the airport to save a couple bucks! You can also stop by at any ROAM facility for local-made protein packed healthy snacks!
Updated: Apr 7
March 21st, 2023 | Aria Ma
DISCLAIMER: This article seeks to provide information for educational use only. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
Sauna this, sauna that - it’s all the hype in the fitness world today! There have been claims on the benefits made about using a sauna all around social media, but what is the science telling us?
Let’s start first with what is an infrared sauna? According to Mayo Clinic, an infrared sauna “is a type of sauna that uses light to make heat.” The infrared waves heats your body directly whereas a regular sauna uses heat to warm the air for the same effect. Infrared saunas operate at a lower temperature which can lead to longer sweat times without the extreme heat. Anecdotal evidence has suggested that some of the benefits from using a sauna include:
Relaxation
Detoxification
Weight loss
Relief from sore muscles
Clear and tighter skin
Better sleep
And improved circulation
Although some of these benefits seem common across the board, there has been some skepticism in the risks that can come from using a sauna. One study found that there has not been any experimental results on the risks associated with long-term sauna usage. Other than common precautions to make note of such as dehydration, heat exhaustion, pregnancy issues, drug usage, and more, there have not been many reports of negative effects of using a sauna.
On the other hand, there have been some studies that show many positive effects for using a sauna post-workout. This study investigated the effects of the infrared sauna on recovery from endurance and strength training workouts. The experiment followed ten healthy physically active male volunteers on either a 60 minute hypertrophic strength training session or a 34-40 minute maximal endurance training session. The sessions would be followed either with 1) an infrared sauna session of 35-50°C in 25-35% humidity for 30 minutes or 2) a regular sauna session of 35-50°C in 60-70% humidity for 30 minutes. The results concluded that infrared sauna bathing with mild temperatures between 35-50°C and light humidity (25-35°) were favorable for the neuromuscular system to recover from workout performance.
Another study investigated the effects of a single infrared sauna session post-workout on neuromuscular performance, autonomic nervous system function, subjective sleep quality, and muscle soreness. It followed 16 male basketball players completing two trials of resistance exercise workouts followed by either 20 minutes of passive recovery (control) or a single infrared sauna session at 43 +/- 5 °C. This study concluded that using a sauna post-exercise decreases muscle soreness which may improve an individual’s readiness, mood, and physical performance.
Overall, scientists agree that infrared sauna usage post-workout is optimal for muscle recovery and mood improvement. Although multiple studies conclude that using a sauna may improve individuals with specific diseases, it is important to note that each individual and their experience will differ. Your experience with using a sauna may be very different from another’s! However, there are a couple of overarching guidelines to follow to ensure your infrared sauna session is positive!
According to Healthline, a medical journalist company dedicated to health advice sourced by experts and medical professionals, here are the steps you can take to prepare for your infrared session:
Take a shower after your workout. Maintaining proper hygiene is important as others may be sharing the same space as you. In addition, a warm/hot shower can open the pores of your skin, ensuring the infrared session to be effective and efficient.
Have a group consensus on the temperature. Some saunas are individual pods while others you may share with others. Some may like it warmer while others prefer it hotter. The average temperature for an infrared sauna ranges from 100°F to 150°F.
Be mindful of clothing. Some may prefer to wear a bathing suit while others are comfortable with nudity.
Do not use the sauna if you have been drinking alcohol or have a fever.
You may be lightheaded when you stand up. Make sure you get up slowly and sit down when you leave the sauna. Replenish your body with water after your sweat session!
ROAM Fitness’ new Philadelphia location will be featuring an infrared sauna. You can book your session through the website or in person at the airport! We look forward to helping you rejuvenate, relax, and recover after your workout session.
