Cardio for Health and Weight Management
The Stronger By Science Podcast
What Are Exercise Snacks?
Exercise snacks are short bouts of vigorous exercise repeated several times throughout the day, usually in pretty regular intervals. The purpose is very specifically to disrupt prolonged periods of sedentary time. For example, an exercise snack could involve less than one cumulative minute of exercise throughout the day. There's no specific rule book that you have to follow when it comes to applying the concept of exercise snacks.
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.
- 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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