What is a MET value and how is it used?

MET stands for Metabolic Equivalent, representing the ratio of a person's working metabolic rate relative to their resting metabolic rate. A MET value of 1.5 is generally considered the threshold for sedentary behavior, with activities above this level offering some degree of physical activity.

What are 'exercise snacks' and how can I incorporate them?

Exercise snacks are short, vigorous bouts of exercise (e.g., 20 seconds to a few minutes) performed periodically throughout the day, like stair climbing or air squats. They can help break up sedentary time without requiring a full gym session.

What masculine traits are most predictive of mating success?

A study found that body masculinity (strength and muscularity) had the strongest, albeit weak, association with mating success (R-value of 0.113). Height and voice depth showed even weaker correlations.

How much does body masculinity actually impact mating success?

The impact is statistically significant in large population studies but practically minimal for individuals. Body masculinity explains only about 1.7% of the variance in mating success, suggesting other factors are far more important.

Is there a strict time limit for HIIT work intervals?

No, the idea that HIIT work intervals must be under 30 seconds is a misconception. Literature shows protocols with work intervals ranging from 15 seconds to 4 minutes at intensities of 80-85% of max heart rate are considered HIIT.

What is the difference between HIIT and Sprint Interval Training (SIT)?

Sprint Interval Training (SIT) is often considered a subset of HIIT, characterized by maximal, exhaustive sprints of short duration with long recovery periods, common in fields like natural bodybuilding.

How can I break up my sedentary time effectively?

You can reduce total sedentary time by incorporating non-sedentary activities like household chores or yard work (referencing the Ainsworth Compendium for MET values). Additionally, 'exercise snacks' like short bursts of intense activity can be done at regular intervals.

What is the 'Compendium of Physical Activities'?

It's a comprehensive list of over 800 physical activities with assigned MET values, categorized by type. It's a useful resource for identifying activities that can help break up sedentary time or serve as structured cardio.

Who is John Brzenk and why is his comeback remarkable?

John Brzenk is considered the greatest arm wrestler of all time, dominating the sport for 30 years. He retired in his 50s but made a comeback at 57 and is once again among the top competitors, showcasing incredible longevity.

What is the takeaway from the study on masculine traits and mating success?

While statistically significant in large samples, traits like body masculinity and height have minimal practical predictive power for individual mating success. Overt claims based on this study often misinterpret the data.

Sedentary Time, Mating Success, and HIIT Protocols (Episode 88)

Stronger By Science

Sports4 min read80 min video

May 26, 2022|6,999 views|227|37

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Key Moments

TL;DR

**TLDR:** Discusses sedentary behaviors, mating success & masculine traits, and HIIT protocols, with an arm wrestling feat & Big Mac longevity.

Key Insights

Sedentary time has independent negative health impacts, even for those who exercise regularly, and can be mitigated by reducing total sitting time and breaking up prolonged periods of inactivity.

Masculine traits like strength and muscularity show a statistically significant, but practically very small, correlation with mating success, and other traits like voice depth and facial features have even weaker links.

High-intensity interval training (HIIT) has a broad definition in scientific literature, with work intervals ranging from 15 seconds to four minutes and intensities around 80-85% of max heart rate, contradicting claims that only very short, grueling intervals qualify.

The feat of strength from arm wrestler John Brzenk, returning to dominance at 57 after a 7-year retirement, highlights exceptional longevity, while Big Don Gorski's 50-year Big Mac streak showcases a different kind of commitment.

Practical strategies to reduce sedentary time include scheduling non-sedentary activities like household chores or yard work, and incorporating 'exercise snacks'—short, frequent bursts of vigorous activity.

Misinterpretations of scientific studies, particularly regarding masculine traits and mating success, are common on social media, driven by confirmation bias and a focus on sensationalized articles over original research.

FEATS OF STRENGTH AND PERSONAL UPDATES

The episode kicks off with two unconventional feats of strength. Greg shares his progress on his 'road to the stage,' having lost 40 pounds and reaching two-thirds of his goal weight, despite experiencing some waning motivation. Eric discusses his use of basketball for cardio, noting its unique benefits for his hip issues compared to traditional running, and highlights how engaging in skilled activities while fatigued, like shooting jumpers during a basketball game, offers a new appreciation for athletic performance. He also shares a personal anecdote about improving free-throw shooting through a drill involving running and shooting under fatigue.

ARM WRESTLING LEGEND AND BIG MAC MILESTONE

A remarkable feat of strength is highlighted with John Brzenk, widely considered the greatest arm wrestler of all time. After a 30-year reign and retirement at age 50, he returned at 57 and is once again considered among the world's top heavyweights, a testament to incredible longevity and performance. In a different vein, Don 'Big Don' Gorski is celebrated for reaching a 50-year milestone of eating a Big Mac nearly every day, accumulating over 32,000 Big Macs with no significant negative health impacts reported, functioning as a long-term anecdotal experiment in diet.

THE INDEPENDENT IMPACT OF SEDENTARY TIME

Research on sedentary time reveals its independent deleterious effects on health, even for individuals who engage in regular structured exercise. Studies indicate that prolonged sitting and TV viewing are linked to increased risks of chronic diseases and mortality, independent of physical activity levels. This underscores the importance of not only accumulating steps or engaging in exercise but also actively breaking up long periods of uninterrupted sitting to mitigate these risks.

STRATEGIES TO COMBAT SEDENTARY BEHAVIORS

To counter the negative effects of sedentary time, two primary goals are recommended: reducing overall cumulative sitting time and breaking up prolonged sedentary periods. Practical strategies include scheduling non-sedentary 'lifestyle activities' like household chores, yard work, or hobbies listed in the Compendium of Physical Activities, which range in intensity (METs). Additionally, incorporating 'exercise snacks'—very short, frequent bouts of vigorous exercise like stair climbing—can be effective for boosting activity levels throughout the day without significant disruption.

DEBUNKING MYTHS IN MALE MATING SUCCESS RESEARCH

A meta-analysis on masculine traits and mating success, widely shared on social media, often leads to misinterpretations. While the study found statistically significant links between body masculinity (strength and muscularity) and mating success, the actual correlation (r=0.113) and explained variance (r-squared=1.7%) are practically very small. Traits like height, voice depth, and facial masculinity show even weaker or no associations, challenging the sensationalized claims that these physical attributes are major determinants of reproductive success.

CLARIFYING HIGH-INTENSITY INTERVAL TRAINING (HIIT)

The definition of High-Intensity Interval Training (HIIT) is often misunderstood and misused on social media, leading to claims that only extremely short, grueling intervals qualify. Scientific literature defines HIIT more broadly, with work intervals ranging from 15 seconds to four minutes and intensities typically at 80-85% of maximum heart rate. This includes protocols like the four-minute work bout, and the popular but often misunderstood Tabata protocol is an outlier in its extreme intensity. The evidence-based approach to HIIT is more accessible and varied than often portrayed.

Mentioned in This Episode

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Traits and their association with Mating Success (R-value)

Data extracted from this episode

Trait	R-value	R-squared (Variance Explained)
Body Masculinity (Strength/Muscularity)	0.113	1.7%
Height	0.057	0.3%
Deeper Voice	Not specified (lesser degree than body masculinity)	Not specified
Higher Testosterone	Not specified (lesser degree than body masculinity)	Not specified

HIIT Protocols Mentioned in Literature

Data extracted from this episode

Work Interval Duration	Rest Interval Ratio (approx.)	Intensity Threshold (as % Max HR)
15 seconds to 4 minutes	Variable (e.g., 1:1, 1:2, 1:3)	80-85%
4 minutes	3 minutes	High Intensity
30 seconds (Sprint Interval Training)	2-4 minutes (Maximal/Exhaustive)	Maximal

Common Questions

Research indicates that prolonged sedentary time has deleterious effects on health, such as increased risk of chronic diseases and mortality, even for individuals who engage in regular structured exercise. Breaking up long periods of sitting is crucial.