Cardio for Health and Weight Management

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)
• pubmed.ncbi.nlm.nih.gov/23063021
• pubmed.ncbi.nlm.nih.gov/30418471
Exercise snacks (13:54)
• pubmed.ncbi.nlm.nih.gov/34669625
Step counts (20:21)
• pubmed.ncbi.nlm.nih.gov/34417979
• pubmed.ncbi.nlm.nih.gov/35247352
General physical activity guidelines (25:38)
• pubmed.ncbi.nlm.nih.gov/30418471
• sites.google.com/site/compendiumofphysicalacti…
Benefits of exercise for fat loss (33:58)
• pubmed.ncbi.nlm.nih.gov/29289613
• pubmed.ncbi.nlm.nih.gov/30131457
• pubmed.ncbi.nlm.nih.gov/24355667
Why exercise causes less fat loss than you’d expect (43:01)
• pubmed.ncbi.nlm.nih.gov/34519717
Exercise energy compensation and the constrained total energy expenditure model (49:08)
• ncbi.nlm.nih.gov/pmc/articles/PMC4803033
Factors impacting energy compensation (55:26)
• pubmed.ncbi.nlm.nih.gov/34453886
• pubmed.ncbi.nlm.nih.gov/34334719
Exercise Calorie Calculator:
• macrofactorapp.com/exercise-calorie-calculator
High-intensity interval training versus low-intensity steady-state training (1:06:48)
• pubmed.ncbi.nlm.nih.gov/34822354
• journals.humankinetics.com/view/journals/krj/a…
• sciencedirect.com/science/article/abs/pii/S146…
Concurrent training and the interference effect (1:13:35)
• 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)

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• MASS Research Review (massresearchreview.com): Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.