For the Girls - Toning, Diet and Excercise a very basic guide - Please read!!

Quick question. I can't remember the last time I did any running and I would like to start with HIIT but would this do any damage to my knees since I haven't done any in a while?

Thank you

Can't see it doing any damage to your knees provided you have the correct trainers and support.

Personally I'd suggest a couple of weeks of LISS to build up a decent aerobic fitness base before starting HIIT though.

By support, I just mean that ideally your feet have been measured, running style analysed and your trainers have been properly fitted, by staff at a specialised running shop, rather than just buying the first pair of Asics you see in JJB.

LISS is Low Intensity Steady State, just running at the same steady, manageable pace for a decent length of time. It's better to do this for the first couple of weeks so that you have a decent fitness base before getting tanked into HIIT.

Squats
Deadlift
One arm dumbbell Row
Straight Leg Deadlifts
Military Press
Incline Bench Press
Skull Crushers/French Press
Barbell Curl

That will do for starters and works everything

http://www.thestudentroom.co.uk/showpost.php?p=18485217&postcount=26

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Whats your opinion on doing steady stretches of hard rowing (20 mins ish), then flat out sprinting the couple of minutes as hard as poss, 3 min rest and start again? Is this doing the intensity change thing as well as building stamina and being knackering?

hellooo, so i've joined a gym and because i don't want to pay £35 (!!!) to get them to draw up a programme for me, i was wondering if you amazing fitness people can help me out?

i was thinking of doing 2 HIIT sessions a week and 2 'normal' (lower intensity cardio and weights) sessions a week, is this ok?
Weights should not be 'lower intensity' weights are high intensity training, other than that it fine as you suggest

for HIIT, is there a machine that's best for it? or should i just go with whichever one i prefer? also, because i'm preeeety unfit and new to the whole HIIT thing, what should my intervals be?
Not really, whatever you are comfortable on. Go for 20 seconds on, 30 off to start with.
for the lower intensity cardio sessions is half an hour on a rowing machine and then half an hour on another machine (i.e treadmill/crosstrainer) ok?
Yeah fine
with regards to weights, the dude at the gym said about 12 reps but how many sets should i do? and should i do cardio, weights, cardio in one gym session or does the order not matter?
You should do weights first, 8-12 reps is probably best, go for 2 sets to start with
BLIMEY there are a lot of questions there i do apologise but if anyone is willing to answer them i would be extremely grateful!

Would I be able to lose 2 stone in 9 weeks if I followed a good diet plan and exercise everyday?

I have a question - may have already been answered, but couldn't see it.

If someone couldn't do the jogging then sprinting HIIT, would walking (fairly briskly) then jogging or sprinting have a similar (although obviously less intense) effect, as opposed to just walking for longer?

Not sure what you mean there

Basically jogging/running for a long time aggravates my back troubles, but I can do short amounts of jogging/sprinting, and obviously I'd be trying to build this up, was wondering if it'd be an ok starting point?

Short amounts of sprinting is what is required of HIIT, so if you can do this you should be fine

Sorry if this is badly explained

Sorry, not quite got the gist of what you are talking about.

Was badly explained


Basically I could do the 30 second sprints, but between I'd really need to walk not jog to give my back a chance to ease off more, and I gather it's normally jogging with sprints, not walking with sprints? Wasn't sure if it'd make too much difference to still work or not. Though I gather from your reply this would be ok actually..

Thanks