Cardio for Health and Weight Management
The Stronger By Science Podcast
Exercise as a Weight Loss Intervention
Exercise is only going to cause in most cases about 20 to 50 percent of the weight loss that you would expect based on the caloric estimate of energy expenditure. Some folks do seem to passively eat more when they exercise, but there are some people where their appetite is really tightly calibrated to their activity level. We're talking about exercise energy compensation or compensating for the calories burned during exercise.
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)
Exercise snacks (13:54)
Step counts (20:21)
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)
Exercise energy compensation and the constrained total energy expenditure model (49:08)
Factors impacting energy compensation (55:26)
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)
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)
MORE FROM THE SBS TEAM
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- Join the Research Spotlight newsletter: Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.
- Join the SBS Facebook group and Subreddit.
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- BulkSupplements: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.
- 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.
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