Cardio for Health and Weight Management
The Stronger By Science Podcast
The Exercise Calorie Calculator
Exercise calorie calculator gives a very individualized estimate of, you know, for your body and the information you entered. We say here's our best estimate, but it's probably going to be somewhere between value X and value Y. When we look at most of the studies comparing high and lower intensity approaches to cardio, they tend to have similar effects on body composition. The short answer is for body comp, it probably doesn't matter.
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)
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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.
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