The Stronger By Science Podcast

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Cardio for Health and Weight Management

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Jan 16, 2023

01:38:11

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INSIGHT

Taxonomy of Physical Activity

Physical activity includes non-exercise activities and structured exercise.
Structured exercise includes resistance training and cardio, which can be further split into interval and steady-state training.

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ADVICE

Benefits of NEPA

Break up sedentary time with non-exercise physical activity (NEPA).
Replace some leisure screen time with active hobbies to improve health.

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ADVICE

Exercise Snacks

Incorporate "exercise snacks," short bursts of vigorous exercise, throughout the day.
Try stair climbing, jumping jacks, or brisk walking for 10-15 seconds every few hours.

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Cardio for General Health and Weight Management

02:26 • 2min

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The Taxonomy of Physical Activity

04:47 • 3min

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Cardio With High Intensity Interval Training

07:28 • 4min

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The Health Benefits of Physical Activity

11:11 • 4min

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What Are Exercise Snacks?

15:33 • 3min

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How to Make Exercise Snacks Part of Your Day

18:13 • 2min

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How Many Steps Is Enough to Promote Health and Wellness?

20:41 • 3min

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Getting to 10,000 Steps Per Day

23:51 • 2min

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Using Mets to Quantify Energy Expenditure

25:39 • 3min

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Getting Into the Moderate Versus Vibrant Category of Activity

28:39 • 3min

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Cardio Type Exercise for Weight Loss

31:11 • 3min

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The Benefits of Exercise for Body Composition and Fat Loss

33:59 • 3min

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How Does Exercise Affect Appetite?

37:01 • 3min

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Protecting Corporate Entities

Exercise as a Weight Loss Intervention

46:41 • 5min

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The Constrained Total Energy Expenditure Model

52:06 • 6min

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Exercise Energy Compensation and Metabolic Adaptation

58:04 • 2min

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Exercise Energy Compensation

59:45 • 2min

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How Does Cardio Really Impact Fat Loss and Weight Loss?

01:02:04 • 2min

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The Exercise Calorie Calculator

01:03:51 • 4min

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Is High Intensity Interval Training a Scam?

01:08:14 • 4min

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Cardio Type Exercise for Sport Applications

01:11:47 • 5min

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The Interference Effect With Cardio

01:17:04 • 2min

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Do You Really Need to Add Cardio Training to Your Resistance Training?

01:19:21 • 2min

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Doing Cardio and Lifting on the Same Day Is a Good Idea

01:21:48 • 6min

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Cardio and General Physical Activity Is Great for Overall Health and Wellness

01:27:37 • 5min

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The Importance of the Macrofactor Diet App for Weight Loss

01:32:36 • 5min

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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)

MORE FROM THE SBS TEAM

Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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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