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)

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.xmlhttps://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)

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