Cardio for Health and Weight Management (Episode 112)

Time Stamps

Intro/Announcements (0:00)

Taxonomy of physical activity (4:45)

Benefits of physical activity (12:33)

• Exercise and longevity
• The Physical Activity Guidelines for Americans

Exercise snacks (13:54)

• Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health

Step counts (20:21)

• Daily Step Count and All-Cause Mortality: A Dose-Response Meta-analysis of Prospective Cohort Studies
• Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts

General physical activity guidelines (25:38)

• The Physical Activity Guidelines for Americans
• Compendium of Physical Activities

Benefits of exercise for fat loss (33:58)

• Homeostatic and non-homeostatic appetite control along the spectrum of physical activity levels: An updated perspective
• Acute and Chronic Effects of Exercise on Appetite, Energy Intake, and Appetite-Related Hormones: The Modulating Effect of Adiposity, Sex, and Habitual Physical Activity
• Weight-loss maintenance for 10 years in the National Weight Control Registry

Why exercise causes less fat loss than you’d expect (43:01)

• Effect of Aerobic Exercise-induced Weight Loss on the Components of Daily Energy Expenditure

Exercise energy compensation and the constrained total energy expenditure model (49:08)

• Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans

Factors impacting energy compensation (55:26)

• Energy compensation and adiposity in humans
• Physical Activity and Total Daily Energy Expenditure in Older US Adults: Constrained versus Additive Models
• Exercise Calorie Calculator

High-intensity interval training versus low-intensity steady-state training (1:06:48)

• Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Extraordinary Claims in the Literature on High-Intensity Interval Training: II. Are the Extraordinary Claims Supported by Extraordinary Evidence?
• Extraordinary claims in the literature on high-intensity interval training (HIIT): IV. Is HIIT associated with higher long-term exercise adherence?

Concurrent training and the interference effect (1:13:35)

• Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis

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)

Video version

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