The Insane Benefits of Cardiovascular Exercise

Today’s episode begins with an exciting announcement about the forthcoming Black Friday Sale for the MASS Research Review, which extends from November 22 to November 29. After that, Greg shares a Road to the Stage update, and Eric takes a sharp turn onto the Road to Athens. That’s followed by Feats of Strength, and a Tech Support segment sharing MacroFactor reminders and updates related to the knowledge base, food database expansion, and the new public roadmap. Next, Greg provides an in-depth review of the literature related to cooling gloves and performance, and Eric gives some contextualized clarifications about low-calorie diets, age-related protein considerations, and positive aspects of cardio. Finally, Greg answers some listener questions, and Eric closes out the show by issuing a sobering warning about the grave consequences of Fat Bear Week.

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• Check out a free issue of the MASS Research Review. If you’re interested in taking advantage of our MASS Black Friday sale (November 22 - November 29), you can subscribe at https://www.strongerbyscience.com/mass/
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TIME STAMPS

Intro/Announcements: MASS Black Friday Sale (0:00)

• Get a free issue of MASS

Road to the Stage / Road to Enlightenment (3:17)

• Why Are Marathons 26.2 Miles Long?

Feats of Strength (21:20)

• Marek Zych

Tech Support: Knowledge base, database expansion, public roadmap (28:05)

• Learn more about MacroFactor
• MacroFactor Knowledge Base
• MacroFactor Roadmap and Feedback

Research Review (32:28)

• Cooling during exercise enhances performances, but the cooled body areas matter: A systematic review with meta-analyses
• Effect of two recovery methods on repeated closed-handed and open-handed weight-assisted pull-ups
• Resistance exercise inter-set cooling strategy: effect on performance and muscle damage
• Palm cooling delays fatigue during high-intensity bench press exercise
• Intermittent Palm Cooling's Impact on Resistive Exercise Performance
• Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm

Contextualized Clarifications: Low-calorie diets, age-related protein considerations, and positive aspects of cardio  (59:56)

Low-calorie diets (1:00:49)

• The evolution of very-low-calorie diets: an update and meta-analysis

Age-related protein considerations (1:13:57)

• Anabolic Resistance of Muscle Protein Turnover Comes in Various Shapes and Sizes
• Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves
• Should You Cut Before You Bulk?: How Body-Fat Levels Affect Your P-Ratio

Positive aspects of cardio and physical activity (1:22:23)

• Exercise and longevity
• Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis

Q&A (1:33:36)

“If I'm not in a hurry to get somewhere in my fitness journey, what would happen if I just progress incrementally by adding half (or even a quarter of) a pound to the bar each week, and concentrate on good form, technique, and contraction?” (1:33:41)

“What factors seem to be predictive of successful weight loss maintenance?” (1:38:59)

• Weight-loss maintenance for 10 years in the National Weight Control Registry

“In terms of training, what’s the most I can get done in the least amount of time?” (1:48:17)

• The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis

“How big of a deal are the negative effects of NSAIDs on hypertrophy?” (1:54:29)

• High doses of anti-inflammatory drugs compromise muscle strength and hypertrophic adaptations to resistance training in young adults

To Play Us Out: The grave consequences of Fat Bear Week (2:00:34)

• Grizzly bear takes cubs for wander through Jackson Hole, Wyoming

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.

RECOMMENDED PRODUCTS

• Try MacroFactor for free: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the App Store or Google Play.
• 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.