{"podcast":{"title":"The Living Life Well Show","slug":"the-living-life-well-show-6657027","podcast_index_feed_id":6657027,"rss_url":"https://app.kajabi.com/podcasts/2147615917/feed","website_url":"https://livelifewellclinic.mykajabi.com/podcasts/the-living-life-well-show","image_url":"https://kajabi-storefronts-production.kajabi-cdn.com/kajabi-storefronts-production/file-uploads/site/2147828417/podcasts/fcaf250-f0a0-e6ba-bfd2-e8da6eb3342_dc9b7a92-7ae5-4ea5-b2d5-efc1659130ec.png","author":"Jon Skelton, MD","episode_count":79,"summary":"This podcast is for those wanting common sense practical tips and education for optimizing all three areas of health: Physical (Body), Mental(Mind), and Spiritual Health-- all while being Bible based, and science backed, so you can Live Life Well.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-living-life-well-show-6657027"},"episode":{"title":"The Science of Sweat:  Decoding HIIT (High Intensity Interval Training)","slug":"the-science-of-sweat-decoding-hiit-high-intensity-interval-training","published_at":"2026-04-25T12:00:00+00:00","page_url":"https://stenobird.com/podcast/the-living-life-well-show-6657027/the-science-of-sweat-decoding-hiit-high-intensity-interval-training","show_page_url":"https://stenobird.com/podcast/the-living-life-well-show-6657027","url":"https://livelifewellclinic.mykajabi.com/podcasts/the-living-life-well-show/episodes/2149199906","audio_url":"https://app.kajabi.com/podcasts/medias/2149199906.mp3","summary":"The Science of Sweat: Decoding HIIT (High Intensity Interval Training) Is your workout actually working? In this episode, Dr. Jhn Skelton breaks down the evidence-based framework for home-based HIIT training — combining smartwatch data with your body's own signals to help you train smarter, not just harder. What You'll Learn: What HIIT (High Intensity Interval Training) is and why it outperforms steady-state cardio for most goals How to calculate your personal target heart rate zones using the Karvonen (Heart Rate Reserve) Method The truth about Apple Watch accuracy during HIIT — what it does well and where it fails How to use the Rating of Perceived Exertion (RPE) scale to train by feel The 3 HIIT interval models (short, medium, long) and which is right for your fitness level Optimal work-to-rest ratios for running, swimming, and resistance/body weight training Why short bursts of intense activity can reduce cardiovascular mortality risk by up to 47% How to build a sustainable, injury-free HIIT routine Key Takeaways: Your heart rate zones are unique to YOU — base your training on where you are today Pair your smartwatch data with RPE for the most accurate self-assessment Beginners: start with a 1:3 work-to-rest ratio; advanced athletes may reach 2:1 or 3:1 HIIT is one tool — balance it with rest days and low-intensity zone 2/3 work Resources Mentioned: 2025 ACSM & ESSA Joint Consensus Statement on Exercise Assessment Polar H10 Chest Strap (gold standard for heart rate accuracy) Karvonen Formula: Target HR = Resting HR + (Intensity % × (Max HR − Resting HR)) Max HR Estimate: 220 − Age Connect: 🌐 livelifewellclinic.com Disclaimer: This show is for entertainment and educational purposes only and does not substitute professional medical advice.","meta_description":"The Science of Sweat: Decoding HIIT (High Intensity Interval Training) Is your workout actually working? In this episode, Dr. Jhn Skelton breaks down the…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1199,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-living-life-well-show-6657027/episodes/the-science-of-sweat-decoding-hiit-high-intensity-interval-training/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-living-life-well-show-6657027/the-science-of-sweat-decoding-hiit-high-intensity-interval-training.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}