Scientific Exercise Quiz Health Score

Description

The Scientific Exercise Quiz determines the health of your current exercise routine along with the calories you burn in relation to your unique genetic body composition per cardio and resistance exercise using the latest science-based MET numbers.

Are you looking to be more healthy or on a regular white/yellow fat weight loss journey but are unsure how your unique genetic body composition is affected by cardio and/or resistance training? If cardio exercise, which kind is best for your unique genetic body composition to burn the most calories — bicycling, stationary bike, elliptical, hiking, jogging, rowing machine, running, sports, steps/step machine, treadmill, walking, and/or workout classes (varies)? If resistance exercise, which kind is best for your unique genetic body composition to burn the most calories — calisthenics, isometrics, pilates, weightlifting/weight-training, and/or yoga?

Perhaps you are just curious to scientifically know how healthy your exercise routine is and how many calories you are burning. Taking the Official Scientific Body Type Quiz to understand your unique default genetic body composition (including skinny fat tissue) and shape will help make your Scientific Exercise Quiz results as accurate and useful as possible.

Consistent (type and weekly amount) and regular (duration and intensity) exercise(s) is the key to burning more calories (keeping being overweight or obese at bay), maintaining metabolism and increasing metabolic rate (burning more calories), losing and managing white/yellow/regular fat weight, and overall short and long-term health. Walking is the cardio exercise gold standard (yes, walking!) and weightlifting is the resistance exercise gold standard.

Exercise, Burning Calories – Scientific Exercise Quiz (Scientific Health Quizzes App)

Glycogen, stored calories in your skeletal muscles and liver, is the first to burn.

Next to burn are low-quality sugar-carb (glucose) calories from dietary intake – calories from fast, junk, and processed foods (excess low-quality calories are stored as regular fat – and fast, junk, and processed foods are loaded with excess low-quality calories). So, if you eat a candy bar for energy before or during working out, your body will burn calories from it first before turning to stored regular fat. These empty calories and low-quality calories also negatively affect insulin (glucose regulatory hormone), and eventually lead to insulin resistance if consumed too much (which most Americans consume way too much of every day).

If you run out of glycogen and glucose calories from dietary intake, the next to burn is stored regular fat (white fat/yellow fat/excess fat).

In the unlikely case that you run out of all three of those (you are inappropriately starving your body), your body will then begin to burn priceless genetic default muscle/mass (or excess added muscle mass, if you have any). Do not inappropriately starve your body.

Exercise Intensity

The more intense your exercise, in proper amounts, the more it positively affects maximal oxygen uptake (V̇O_2max)  and metabolism (metabolic rate, including afterburn) as well as muscular hypertrophy, muscular endurance (toning), muscular strength, muscular power, weight gain and loss, and overall health, no less. Keep in mind that just as doing too little exercise/activity can lead to metabolic syndrome (insulin resistance), which can make regular fat weight loss more difficult, at least — the same is true for too much exercise and overtraining syndrome.

Cardio

Duration and the range of movement of your body and how many total body muscles (arms, legs, torso, neck, head) you use in your workout affect intensity, no less.

via GIPHY

Minimal Cardio (Walking) is less than 40 steps per minute

Very Light Cardio (Walking) is 40 to 69 steps per minute

Light Cardio (Walking) is 70 to 99 steps per minute

Moderate Cardio (Walking) is 100 to 129 steps per minute

Intense Cardio (Walking) is 130 or more steps per minute

Bicycling, Elliptical, Hiking, Jogging, Rowing/Rowing Machine, Running, Sports, Stationary Bike, Steps/Step Machine, Swimming, Treadmill, Workout Classes (HIIT, Zumba, etc.) and the Like

Intensity (minimal, very light, light, moderate, intense) is determined by incline/grade/resistance, speed/pace, gear, and duration, no less.

Resistance

via GIPHY

Weightlifting

How diligent and quick you are in terms of doing one exercise and then moving to another without taking a break in between or talking to other people or the like, as well as the type and order of your exercises, all affect intensity. The following scale is a rough indicator:

*Minimal is 1-2 pounds, 1-8 reps or more per set

*Very Light is 3-5 pounds, 4-12 reps or more per set

*Light is 5-10 pounds, 4-12 reps or more per set

*Moderate is 10 to 20 pounds or more, 8-12 reps or more per set and sometimes maxing out weight (which is fewer reps)

*Intense is no less than 20 to 40 pounds or more, 12 or more reps per set and/or regularly maxing out weight (which is fewer reps)

Bulking = generally higher weight and fewer reps along with increased dietary needs

Cutting/”Toning” (Muscular Endurance) = generally lower weight and more reps along with further reducing regular fat to improve muscle appearance

Calisthenics, Yoga, Pilates, Isometrics

Intensity (minimal, very light, light, moderate, intense) is determined by whether the exercise(s)/pose(s) is standing, sitting, prone, or supine relative to duration, length of hold, number of reps, added weight, incline or decline, posture, breath control, and the connection of posture through breath and movement.

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Take the Scientific Exercise Quiz to learn more.