Superior Fitness Systems
Most Recently Answered Questions
Questions 16 - 35 of 578 (Page 2 of 30)Submitted by kathleen porter from raleigh, nc
Q:I'm thinking about getting an exercise ball. Should the ball I choose be somewhat based on how tall I am? Thanks,
A: How tall you are has everything to do with the size stability ball that you select. When you are sitting on the ball with your feet flat on the floor in front of you, your knees should make a 90 degree angle. Here are the guidelines: 4'7" to 5'0" use a 45cm ball 5'1" to 5'6" use a 55cm ball 5'7" to 6'1" use a 65cm ball 6'2" to 6'8" use a 75cm ball Also be sure that you select a slow deflate ball. That means if it gets puntured for some reason that it will take 8-10 minutes for it to deflate. This is important if you happen to be sitting on it at the time.
Submitted by catherine schutta from Monmouth junction, NJ
Q:I'm female, 41 years old, 5 feet tall, 130 lbs, and want to use 6 pounds in 4 weeks. How many calories do I need to take in every day to actually lose the weight? I plan on exercising about a half hour to an hour every day on the treadmill or doing weights.
A: You have presented me with a lot of variables. It's impossible to account for every calorie that you expend during a day (even while you are sleeping). 6 pounds in 4 weeks, is very resonable. Visit this link http://www.superiorfitness.com/howmanycalories_.html to help you figure out how many calories to consume to lose those pounds. Remember a pound is 3500 calories. You have to have a combination of less consumption and more expenditure to equal a deficit of 3500 to lose one pound.
Submitted by Annette Arbel from Charlotte
Q:Looking for an elliptical with a front wheel, and medium to long stride that is smooth.
A: There are many different types of ellipicals. Some are smoother than others. Some have ramps that change the incline that you are working out on and some have strides that change length. The best way to be sure you are getting an elliptical that you like and that feels good to your body...you need to go to a specialty fitness store and take them for a test drive. You will need to spend at least $1,000 to get a unit that will hold up and last you a long while. Be sure to ask about maintenance and warranties when you are shopping.
Submitted by Anonymous from No location specified
Q:I am 29yrs old, 5'2 in height and weigh 117 lbs. I run a little over 4 miles on the treadmill burning 600-700 calories 3-5 days a week and have been counting calories my intake being at 1500 calories. My goal is to loose 5 lbs. Nothing is happening, I am very frusterated what do you suggest?
A: 117# might be all right for your body type. Everyone has a "set point" that their body goes to. If you try to take your weight below that, it will eventually come back up. If you feel you HAVE to lose those 5#, try adding some strength training 2-3 times/week to add some muscle to your body, which will help increase your metabolism.
Submitted by Kimberly Pinto from Phx , AZ
Q:Hi, im 21 years old and 5'2, I never used to have to exercise or eat healthy to look "fit". Then I turned 21 .I go to school all morning and work until 8 at night. Now that I can, at the end of the day usually end up at the bar drinking beer and eating pizza and wings. Sense I turned 21 I have gained 25 Lbs (6 month time frame). So I decided to stop drinking the beer, and start eating healthier, drinking lots of water, eating smaller portions through out the day, instead of my usual snack in the morning and huge meal at night. As far as exercise, how much should I be getting a day to help me meet my weight goal?
A: ACSM recommends the following exercise for weight loss: 5 times/week for 40-60 minutes at 60-80% of your maximum heart rate. Once you get into that routine, I'd add some strength training 2-3 times/week, in 30 minute sessions.
Submitted by Casey from NY, NY
Q:I am 5'3 and about 2 months ago weighed in at 145 pounds. I started a diet program that limits my caloric intake to 1200 with as many veggie snacks as i want. so far i've lost 13 pounds but in the last 2 weeks have somewhat stagnated. I go to the gym daily and burn a thousand calories on the elliptical (about an hour and 20 minutes) and add to that weights/strength training 2-3 days per week. I just want to know if i'm on the right track. I would like to get down to about 115-120 pounds and need to know if i should increase my caloric intake to match my metabolic rate or if there are certain things i can do to maintain a solid 1.5-2 pound per week weight loss. I don't feel hungry on a limited diet and if i feel like snacking i have veggies or an apple. Can you give me any helpful advice or tips or general information?
A: You sound like you are making headway in your goal to lose weight. Please note that the calorie expenditure on exercise equipment is usually over-estimated. You'll get a more realistic number if you enter your weight at 10#, less than your actual weight. You may need to consume a few more calories to keep your metabolism cranked...too little food causes it to slow down. My other big concern is the eating plan that you are on. Is it something that you will be able to live with long-term? If this is a short-term plan to help you lose the weight...what will happen when you stop? You need to be sure that your eating and exercise are permanent lifestyle decisions, in order to keep the weight off.
Submitted by tony from minnesota
Q:i am 14 5 ffo 2 and weigh 132lbs. is that bad
A: My question back to you is...Do you eat healthy and get regular exercise? If you lead an active lifestyle, like playing a sport, walking places, riding your bike...as well as staying away from junk food and fast food...it's probably not a problem. If you sit at a computer or in front of the TV after school and you eat french fries and pizza...then it could be "bad." You are old enough to start to take responsibility for your health. It's a good time to start healthy habits that will last a life time.
Submitted by Jenny from Messina. New York
Q:I am a 43 year old, I am 5ft 5 and weigh 150 pounds, I have a desk job, but I have begun using the tredmill every day, ( I only started five days ago) I would like to get back down to 130 pounds, how do I figure out my target heart rate, and when should I start seeing results? I'm aiming for five pounds and then i'll worry about another five and so on... I don't get off the tredmill if my calories burned are under 300.
A: You are certainly on the right track...setting small, realistic goals. To get a more accurate read on calories burned...enter your weight about 10# less than it really is (right now that would be 140#). Your target heart rate is calculated by taking 220, subtracting your age, 220-43=177 That makes 177 your maximum HR. Your target zone should be 60-80% of your max, or 106 to 142 beats per minute. Check out www.superiorfitness.com. Visit both the Fitness University AND the free Online Fitness magazine. These are free resources to help you adopt a healthy lifestyle. Best of luck!
Submitted by Christine from Los Angeles CA
Q:I am a 40 year old woman weighing in at 178 lbs. I run 5 miles per day on my treadmill (takes about 1 hour 10 minutes). How many calories should I be eating if I want to lose 4 pounds per week?
A: You have a lot of conflicting goals listed. Healthy, permanent weight loss is 1/2 to 2#/week. Four pounds is way too amitious and not realistic. Visit www.superiorfitness.com and go to the Fitness University. You will find an article there with the formulas to help you calculate your calorie consumption. Remember you have to take in enough calories...or you will slow down your metabolism and stop losing weight. To be really successful, you should probably add 30 minutes of strength training 2-3 times/week. A little muscle will help you burn more calories when you are running.
Submitted by Dave from Lewis Center, Ohio
Q:I was wondering how accurate are polar heart rate/calorie counters, during exercise?
A: Heart rate monitors with chest straps are the most accurate. They are correct within 5 bpm either way. Calorie counters are a little less accurate. They tend to overestimate this number. Start by entering your weight about 10# lighter than you really are. This will give you a more realistic calorie consumption.
Submitted by flowerschild from No location specified
Q:I just turned 35 and weight approx 180 lbs and I am 5ft 5inches tall. I have a heart murmur & hypertension. I am looking to shed approx 30-40 pounds within the next 5 months. What should my calorie intake be? What types of cardio do you recommend?
A: It is extremely important to consult with your doctor before undertaking any weight loss. This is especially important in light of your heart condition. If you visit www.superiorfitness.com and click on the Fitness University page...you'll see a topic on calculating calories. It has the formulas you need to set weight loss goals. Your 35-40lb. goal is a little ambitious for 5 months...20-25lb. would be more realistic. Finally...the best type of cardio is the one that you will do 5 times/week for 45-60 minutes in your target heart rate zone (there is an article on that too in Fitness University).
Submitted by Anonymous from No location specified
Q:I am a 44 yr old female, 5'4" and 200 lbs. I have been trying to loose weight for 2 months- I do tae-bo 3x week for 30 min. - body pump 2x for 30 min. I have a really hard time with the treadmill(I have asthma) and can only walk for about 10 min at the time, so I dont do this often. I eat 3 meals a day and target high protein/low fat,but total calories are only about 600-700 per day. I drink about 80 ozs of water, 1 cup of coffee(no sugar),and no soft drinks. The problem is, I am still gaining weight..about 2 lbs a week. My Dr. has checked my thyroid, no problems with it..what do I need to do? Please help..
A: Did you review your eating plan with your doctor? You are consuming way too few calories! Your body protects itself and if you don't take in enough calories, it believes you are starving and it will save absolutely everything as fat. Instead you need to eat 1200-1500 calories/day in 5-6 small meals spread out throughout the day. Cardio exercise for weight loss is usually recommended to be 45-60 minutes for 5 times/week. See if you can increase the length and frequency of these workouts. Try to mix it up a little, rather than just doing tae-bo. If you can't workout on a treadmill...try an elliptical or a recumbent bike. Also monitor your heart rate to make sure that you are staying in your target zone. If you are not familiar with your target zone, visit www.superiorfitness.com and click on Fitness University. There is a page there that will help you calculate that range. Stick with it and don't give up!
Submitted by Anonymous from Felton, De
Q:I am an 18 years old female, I weigh 130 lbs. and I am 5'4. I play field hockey and tennis, but right now I am not too active being it is an off season. (twice a week I play a sport). What should my calorie and fat gram intake a day be if I want to weigh 115 and maintain it?
A: As active as you are, you probably have more muscle, so 115 pounds may be unrealistic. I'd say 120-125 would be a good weight for you. To calculate your recommended calories, visit www.superiorfitness.com. Click on the Fitness University. There is a link on this page to the formula needed to figure this out. Remember...just because it's off season, doesn't mean you can't workout. :-)
Submitted by wanabslim16 from Fayetteville, NC
Q:hi, i am 21 years old and had a baby 3 months ago. i only gained 16 pounds and i am already below my pre-pregnancy weight. i am 5 foot 6 inches and i weigh 143 pounds and my body fat is 19%. i work out 6 days a week for 90 minutes a day and i am consuming 1250 calories a dat; low carb, high protein but i am not losing weight. i want to lose 13 pounds! what am i doing wrong? HELP!
A: You didn't say what you did during your 90 minute workouts. It needs to be a mix of cardio and strength training. It should also be a variety of cardio (running, cycling, elliptical, aerobics class, etc.) activities. Are you getting into your target heart rate zone? Working out in that zone can make a big difference as to how many calories you burn. If you're not doing strength training 3 times/week...you need to start. Weight training will give you more muscle, which will help you burn more calories.
Submitted by Jacqueline from bluffton, in
Q:I am a very active 28 year old. I teach, go to grad school, run, and work out almost every day. I currently weigh between 122-125, and I am 5'7". I just recently lost about 15 pounds after having a baby. I am happy with my weight loss and body, but I am having trouble maintaining this weight. How many calories should I be eating?
A: Actually that weight sounds very low for someone your height. This might be why your body is trying to help you put a little more weight on. To help you figure out exactly how many calories you should be consuming, visit www.superiorfitness.com. Go to the Fitness University page. There is an article there on calculating calorie consumption. This is a free resource.
Submitted by esther from covington
Q:I am 40, 5ft 2in. weighs 140, on 1200-1400 calories daily. works out 60min on the eiptical burn approx. 1000 cal...can i increase my workout to approx 2.5-3hrs to burn about 2500-3000cal per day. i want to loose 20 pounds in approx 8 weeks. is that realistic or too much workout? tnanks
A: You would be much better off to leave your cardio workouts alone and add some strength training 3 times/week for an hour. Get a trainer to help you set up a program. This will provide two benefits...First, you will create more muscle, which will actually help you burn more fat during your cardio exercise. Secondly, you will tighten and tone your body and it will look better than it ever has. On top of that it provides some variety for your muscles, which will reduce your risk of injury from overuse.
Submitted by summer196636 from bonham tx
Q:is there any excerise that will tighten up loose skin around my tummy or a cream that will help. I have lost 51 pounds and iam 5' 2". I have alot of loose skin now Iam 59 years old. Please i dont want a tummy tuck. Thank you
A: Unfortunately there is no magic product or activity that will help you get rid of loose skin after a major weight loss. All those winners on the Biggest Loser have had cosmetic surgery to assist in getting rid of the excess skin. Your skin was stretched beyond it's elasticity when you were heavier and will not ever go back to its original size...kind of like an over stretched rubberband. I wish I could give you a better answer, but that's the reality of the situation.
Submitted by Anonymous from Laramie, WY
Q:I want to lose 60 pounds by May 2008 and I plan on taking gym classes first thing in the morning to get them done before I get too busy and start making excuses. They are as follows: Mondays, Tuesday & Wednesday: Cardio Kickboxing, Thursdays: Pilates, and Fridays: Yoga. Are these classes incorporating both the cardio and strength training needed to lose the 60 pounds and look good after the 60 pounds are lost?
A: Yes, there are classes that offer both. Actually all the ones you mentioned incorporate strength activities and cardio. There is also a program called The Pump that actually uses weights. If you can't find anything at a nearby gym...you might want to look into some home DVD's. The program called The Firm offers strength training, combined with cardio. Good luck in reaching your goal!
Submitted by J-J from Charleston,South Carolina
Q:I am 12 years old weigh 140lbs.(Eeek!)and my mom says it's a good weight.I'm 5 feet and 1 inch and don't know how to loose weight.I've been trying to eat healthy and exercise but nothin!Will you help me?
A: At your age you should probably get your mom to make an appointment with your pediatrician. He or she can help you create a realistic eating and exercise plan.
Submitted by Anonymous from No location specified
Q:I continue to lose pounds, but not inches. In the beginning, I lost inches, but not so much pounds. What's going on? And how do I get the inches to start coming off again? I eat a very healthful diet, only fresh fruits and vegetables, 100% WHOLE grains (no refined, enriched, bleached, unbleached flours), lean protein, rarely eat red meat, no ADDED sugars, sugar alcohols. high fructose corn syrup, low saturated fat. I eat three meals a day with PROPER serving sizes, 3 snacks, plenty of water, and exercise EVERY day. I don't mind one bit that the numbers on the scale are not going down. I fully realize a pound of lean muscle weighs as much as a pound of fat but takes up much less space. What concerns me is the loss of INCHES has stopped. Suggestions as to WHY this is happening would be EXTREMELY helpful! Thank you for your time and expertise.
A: You haven't told me at all about your age, size, your current weight or your goals (other than losing inches). Usually our bodies reach a "set point" that it is most comfortable at. You may be at that point. You probably should refer your questions to your personal physician and see if he or she can help you out.
