Cardio for Health and Weight Management (Episode 112)

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

0:00 Intro/Announcements

4:45 Taxonomy of physical activity

12:33 Benefits of physical activity
https://pubmed.ncbi.nlm.nih.gov/23063...
https://pubmed.ncbi.nlm.nih.gov/30418...

13:54 Exercise snacks
https://pubmed.ncbi.nlm.nih.gov/34669...

20:21 Step counts
https://pubmed.ncbi.nlm.nih.gov/34417...
https://pubmed.ncbi.nlm.nih.gov/35247...

25:38 General physical activity guidelines
https://pubmed.ncbi.nlm.nih.gov/30418...
https://sites.google.com/site/compend...

33:58 Benefits of exercise for fat loss
https://pubmed.ncbi.nlm.nih.gov/29289...
https://pubmed.ncbi.nlm.nih.gov/30131...
https://pubmed.ncbi.nlm.nih.gov/24355...

43:01 Why exercise causes less fat loss than you’d expect
https://pubmed.ncbi.nlm.nih.gov/34519...

49:08 Exercise energy compensation and the constrained total energy expenditure model
https://www.ncbi.nlm.nih.gov/pmc/arti...

55:26 Factors impacting energy compensation
https://pubmed.ncbi.nlm.nih.gov/34453...
https://pubmed.ncbi.nlm.nih.gov/34334...

Exercise Calorie Calculator:
https://macrofactorapp.com/exercise-c...

1:06:48 High-intensity interval training versus low-intensity steady-state training
https://pubmed.ncbi.nlm.nih.gov/34822...
https://journals.humankinetics.com/vi...
https://www.sciencedirect.com/science...

1:13:35 Concurrent training and the interference effect
https://pubmed.ncbi.nlm.nih.gov/34757...

1:21:34 Best practices for concurrent training

1:25:38 Basic guidelines for intensity and duration (per session of cardio)

1:30:06 Summary and conclusions