How to Reduce Total Cumulative Sedentary Time

Today’s episode begins with two unconventional but remarkable Feats of Strength. After that, Eric presents a Research Review segment about the deleterious effects of sedentary time (even in people who regularly exercise), and some practical strategies for reducing sedentary time. Next, Greg reviews a study linking certain masculine traits to mating success, which has been spread widely (and misinterpreted widely) on social media. That’s followed by a brief segment about high-intensity interval training (HIIT), in which Eric clarifies some definitions and describes the wide range of protocols that fall under the “HIIT” umbrella, which can be very adaptable and accessible to all fitness levels. Finally, the show closes with a music recommendation from Eric.

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TIME STAMPS

Intro/Announcements (0:00)

Road to the Stage / Road to Athens (1:29)

Feats of Strength (9:00)

• John Brzenk
• Don Gorske

Research Review: Sedentary Time (19:33)

• Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes: a systematic review and dose response meta-analysis
• Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults: a systematic review and meta-analysis
• Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals

MET levels and physical activity (25:59)

• 2011 Compendium of Physical Activities: a second update of codes and MET values

Exercise snacks (33:58)

• Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health

Research Review: Mating Success (40:17)

• The Male Trait That Best Predicts Men's Mating Success
• A meta-analysis of the association between male dimorphism and fitness outcomes in humans

Coach’s Corner: HIIT Protocols (1:02:19)

• High-intensity interval training for health benefits and care of cardiac diseases - The key to an efficient exercise protocol

To Play Us Out: Music Recommendation (Radiohead) (1:13:10)

• Radiohead Wikipedia page

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