Paul Hough joins me to talk about high-intensity interval training (HIIT). I’ve written about HIIT plenty before, but I wanted to get Paul on the podcast to do a deeper dive on the subject. And HIIT is the subject of one of the chapters in his new textbook, Advanced Personal Training, which aims to turn science into applicable practice for personal trainers. So in this episode we’re chatting all about what HIIT is, how to do it correctly, and even whether you should do it at all.
In case you’re not familiar with Paul, I recently shared a webinar I recorded with him for students at Oxford Brookes University in the UK, where Paul is a Senior Lecturer in Sport and Exercise Science. Not only is he a fellow author, but he’s worked with elite-level athletes in tennis and Formula One, and published several studies in academic journals.
In our discussion, we chat about . . .

What HIIT is (and how to test if you're actually doing a high intensity)
Different types of HIIT (and what systems they stress) and their benefits
The importance of exercise selection for HIIT
Heart rate and when it's appropriate to use and when to use RPE
Why you need to regulate intensity (and not just go all-out during every interval)
The Afterburn effect and why HIIT isn't "special" for fat loss
How HIIT can affect appetite
Exercise "snacks" (what they are and the benefits - it’s not food)
And more . . .

So, if you’re curious about HIIT and want to know more about it, you’re going to enjoy this podcast!

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Timestamps:
0:00 - Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
8:34 - What is high intensity interval training, is it the best way to lose fat?
10:58 - Do you correlate exercise intensity to how heavy your breathing is?
14:42 - Is HIIT better for burning calories?
17:40 - How much HIIT do I need to do to be equal to a 30 or 60 minute jog?
19:34 - Does HIIT have more recovery demands on my body?
23:46 - Can you clarify between type 4 and type 6?
28:12 - How does heart rate relate to how hard you’re training?
46:10 - What are your thoughts on everyone including HIIT into their workout routines?
1:04:33 - What is the exercise snacking concept?
1:16:43 - Where can we find you and your work?

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Mentioned on the show:
Legion VIP One-on-One Coaching: https://www.muscleforlife.show/vip
Paul Hough’s website: www.exerciseandsportscience.com
Paul’s textbook Advanced Personal Training: https://www.amazon.com/gp/product/B09HXGDLNT/?tag=mflweb-20
Paul’s Instagram: https://www.instagram.com/the_h0ugh/
Paul’s Twitter: https://twitter.com/the_hough