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MEASURING YOUR STEPS
HOW MANY STEPS ARE IN A KILOMETRE?
The Steps Out program considers an average step to be 0.762 meters (this equals a 2.5 foot stride). Therefore, 1 kilometer = 1,320 steps.
If you have longer legs and/or a wider gait, you will actually be making more distance than the Step Update program shows. If you have shorter legs and/or a narrower gait, you will actually be making less distance than the Step Update shows. Either way, don’t sweat the distance! The point of Steps Out is to get you walking and promote overall health. It is more important how hard you work, not how far you go.
WHAT IS THE SIMPLEST WAY TO DETERMINE HOW FAST I’M WALKING?
The easiest way to gauge your speed without wearing a pedometer – or getting in your car and measuring mileage, which can be pretty difficult unless you walk along a street – is to count your number of steps per minute. The experts use this number to calculate pace, based on an average stride length of 2.5 feet. (Stride length is the distance from the heel of one foot to the heel of the other foot when you’re taking a step.) They’ve already done the math for you:
70 steps per minute equals 30 minutes per mile, or 2 miles per hour
105 steps per minute equals 20 minutes per mile, or 3 miles per hour
140 steps per minute equals 15 minutes per mile, or 4 miles per hour
If you pay attention to your steps, after a while you’ll be able to estimate your pace fairly accurately without bothering to count. You’ll just know what a 20 minute mile or a 15 minute mile feels like.
ACTIVITY EQUIVALENCY CHART
Pedometers will not register some activities, so add these numbers of equivalent steps (please remember these are estimates):
Gentle yoga: 50 steps per minute
Weightlifting, light rowing, canoeing: 100 steps per minute
Intermediate yoga, cycling, swimming, downhill skiing, rowing: 150 steps per minute
Rollerblading, skateboarding, BMX: 175 steps per minute
High cardio yoga: 200 steps per minute
9 holes of golf: 8,000 steps
SET YOUR PERSONAL GOALS
Week One: wear your pedometer for 7 days without changing your routine to determine your current activity level.
Week Two: try to increase your average current number of steps by 2,000 steps per day.
When you are consistently achieving 2,000 steps a day, set a new goal of 4,000 steps a day and so on. Two, four, six, eight, 10,000 steps a day! For each activity goal level you achieve reward yourself, send us an e-mail about your achievement and set your next goal of increased number of steps.
Why 10,000 Steps a Day?
10,000 steps a day began as a fitness program in
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