NBSV 006: Dave Smith on the myth that higher intensity exercise leads to better results
Updated: Jul 25
Dave Smith, chosen as Canada's Top Fitness Professional in 2013, is on the show to discuss a very pervasive fitness myth: higher intensity training means better results. Dave's been a personal trainer and women's weight loss coach for nearly 2 decades, hosts the Make Your Body Work podcast, and is the author of Can't Lose, a weight loss guide for women.
Important topics and points you don't want to miss:
>> There's a myth within the fitness industry that higher intensity means better results. We discuss why this isn't necessarily the case.
>> Why high-intensity interval training (a.k.a. HIIT) isn't for everyone. Learn about the risks associated with high-intensity exercise (or too much of it).
>> Pros and cons of low- versus high-intensity training.
>> Dave shares suggestions for what you can try with your own training, that'll keep getting you results year after year - without burning yourself out.
Links and stats mentioned in the episode:
>> Tony Gentilcore's article, Easy Training is Good Training
>> The below graph (made by Dave!) shows calories burned walking 1 mile at different speeds. The difference in calorie expenditure is negligible! The data shows that what's important when it comes to calorie expenditure is total distance, rather than speed.
>> Using data from the Harvard Medical School, the below graph shows energy expenditure (in calories) per mile. Again, it doesn't matter how fast you run, if you cover the same distance, you'll burn the same number of calories. (Note walking is represented by the first 3 data points. It requires fewer calories than running to cover the same distance, but the difference is extremely small and likely would not have a significant effect on fat loss.)
The horizontal axis is speed in miles per hour, and the vertical axis is calories used. Take a look at the red line - calories per mile. Even at greatly varying speeds, calories per mile stay very consistent. (Here's the source of the graph.)
>> An excellent research study review by Examine.com (remember them from episode 1?) on interval training versus moderate-intensity continuous training and their respective effects on fat loss. (Spoiler: it doesn't matter!)
Connect with Dave!
>> Dave's main website, Make Your Body Work
Calories and macros on a vegan diet: A free e-book for you!
Download Karina’s free 32-page ebook that shows you how to track your food, calculate calories, and set macro goals on a vegan diet. You’ll even get step-by-step instructions – complete with a printable grocery list – for how to prep a week’s worth of delicious Buddha bowls in 60 minutes or less.
To share your thoughts:
Comment on the episode's Facebook post.
To support the show: Leave an honest review on iTunes. Your reviews really help, and I read each one!