Starting Your 10,000 Step Program by ouz10208


									                             Starting Your 10,000 Step Program

1.   What is a Pedometer? A pedometer is a motion-sensing device which accurately records the
     number of footsteps you take. Pedometers are meant to measure primarily walking-related

2.   Wearing Your Pedometer. A pedometer is designed to be worn at waist level, directly above
     the side of either knee. The pedometer should be mounted horizontally in a level position,
     clipped onto your belt or the rim of your pants. For security’s sake, you can tie a string between
     your pedometer and belt loop to prevent it from falling to the ground should it become
     dislodged. Avoid any rough handling of your pedometer. This includes shaking, throwing or
     bouncing of your pedometer. In fact, we don’t even recommend jarring your pedometer while
     running or playing contact or running sports.

3.   Logging Footsteps. Logging footsteps is the single most important step you will take to insure
     consistency over the long haul. From Day 1 on your pedometer program, start using the Eight-
     Week Step Tracker form to record your footsteps. Come Sunday at the end of each week, add
     up your total footsteps for the seven days of that week and calculate your Daily Average in the
     space on the form.

4.   Goals and Target Training. Different people have different goals, baseline fitness and
     activity levels, and different lifestyles and attitudes towards fitness and physical activity.
     Once you have worn your pedometer for a few days and determined your baseline steps for a
     day, set a reachable goal for the next week. For example, if your baseline number of steps per
     day is 6,000, you may decide to increase by 100 steps a day for the next seven days. The only
     competition you have is with yourself. So set a goal that is realistic and attainable for you.
     The big goal is 10,000 steps a day. How you get there is decided by you on a timeline that suits
     your fitness level and general health. The important thing is to gradually get more active and
     stay more active.

5.   Key Points of Training. A) Increase your activity level (measured in footsteps) very gradually.
     For example, consider an increase of just 100 footsteps per day. This represents about one
     extra minute of walking per day – not a lot, but certainly enough to make a difference over the
     long haul. B) For a weight loss program, emphasize longer walks and increased exercise
     duration, eventually building up to 45-60 minutes a day of walking. For a cardiovascular
     program, emphasize shorter walks of greater intensity, eventually building up to 20 or so non-
     stop minutes per walk. For a longevity-oriented program, gradually build up to 6,000-10,000
     footsteps a day and maintain that level consistently over a lifetime. C) Wear comfortable
     walking shoes and thin socks.

6.   Rejuvenation. If you find yourself slipping, go back to your pedometer Step Tracker form and
     just pick up from where you last faded out.

                                                     Adapted from: Pedometer Walking by Robert Sweetgall.

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