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In today’s episode, Eric takes a comprehensive look at how physical activity and cardiovascular exercise can impact general health and weight management. Specific topics of discussion include non-exercise physical activity, exercise snacks, step counts, appetite, exercise energy compensation, interval versus steady-state cardio, the interference effect, and practical ways to incorporate non-exercise physical activity or structured cardio into your daily or weekly schedule.

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TIME STAMPS

Intro/Announcements (0:00)

Taxonomy of physical activity (4:45)

Benefits of physical activity (12:33)

• https://pubmed.ncbi.nlm.nih.gov/23063021/
• https://pubmed.ncbi.nlm.nih.gov/30418471/

Exercise snacks (13:54)

• https://pubmed.ncbi.nlm.nih.gov/34669625/

Step counts (20:21)

• https://pubmed.ncbi.nlm.nih.gov/34417979/
• https://pubmed.ncbi.nlm.nih.gov/35247352/

General physical activity guidelines (25:38)

• https://pubmed.ncbi.nlm.nih.gov/30418471/
• https://sites.google.com/site/compendiumofphysicalactivities/home?authuser=0

Benefits of exercise for fat loss (33:58)

• https://pubmed.ncbi.nlm.nih.gov/29289613/
• https://pubmed.ncbi.nlm.nih.gov/30131457/
• https://pubmed.ncbi.nlm.nih.gov/24355667/

Why exercise causes less fat loss than you’d expect (43:01)

• https://pubmed.ncbi.nlm.nih.gov/34519717/

Exercise energy compensation and the constrained total energy expenditure model (49:08)

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

Factors impacting energy compensation (55:26)

• https://pubmed.ncbi.nlm.nih.gov/34453886/
• https://pubmed.ncbi.nlm.nih.gov/34334719/

Exercise Calorie Calculator:

• https://macrofactorapp.com/exercise-calorie-calculator/

High-intensity interval training versus low-intensity steady-state training (1:06:48)

• https://pubmed.ncbi.nlm.nih.gov/34822354/
• https://journals.humankinetics.com/view/journals/krj/aop/article-10.1123-kr.2022-0003/article-10.1123-kr.2022-0003.xml
• https://www.sciencedirect.com/science/article/abs/pii/S1469029222001637

Concurrent training and the interference effect (1:13:35)

• https://pubmed.ncbi.nlm.nih.gov/34757594/

Best practices for concurrent training (1:21:34)

Basic guidelines for intensity and duration (per session of cardio) (1:25:38)

Summary and conclusions (1:30:06)

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• MASS Research Review: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.