PedometersLesson 10Madison Block

DID ANYONE GO OUT TO EAT LAST

WEEK?

WHAT DID YOU DO FOR

HALLOWEEN???

How do I Wear it? How does it work?

How do I wear it? On your Waist Upright

How does it work? Sensitive to step motion. (doesn’t register side to side motion, just up and down)

Average Daily Step Calculation

How would I calculate my average step count per day? Add up all 7 days worth of steps and divide that number

by 7 days.

Example: Mon,Tues, Wed,Thurs, Fri. You had: 6,000 steps each day, Sat. and Sun you had 10,000 steps each day.How many total steps do you have for the whole

week? Now divide that number by 7 days. What is your

average steps per day?

F.I.T.T.Frequency

Intensity

Type

Time

Finding your Target Heart Rate Zone. Subtract your age from 220.

Example: I’m 25 so 220-25 = 195

Multiply the result by 0.5 Example: 195 * 0.5 = 97.5 bpm This Total is your Low end of your target heart range

Multiply the first result again but by 0.7 Example: 195 * 0.7 = 136.5 bpm This total is your high end of your target heart range.

EXAMPLE HEART RANGE IS: 97.5 bpm – 136.5 bpm

RPE Scale (Rate of Perceived Exertion)

This tool allows you to measure how hard you feel you are working while performing physical activities.

6 = Is a score that represents an activity that was very easy.

20 = The hardest that you have every worked before.

Your goal: 12-16 is considered a good training range for making your heart

stronger. This number also represents 60 to 80 percent of your maximum

heart rate.

Ways to Increase your Step Count At Home:

Start a walking club, try to take half of your step goal by noon, make an after-dinner walk a family tradtition, get up and move around once every 30 minutes, walk around your house during commercial breaks

Out on the Town: Walk you grocery cart back to the store, walk, don’t drive for

trips less than one mile, avoid drive thrus (go inside instead…i.e. at the bank, or pharmacy), try and take the stairs instead of elevator or escalator

At Work: Take several ten minute walks during the day, host

“walking” meetings, start a break time walking club, choose the farthest entrance to your building, walk to a colleague's office rather than calling or sending an email.

100 Step Test

Let’s Go For A WALK!!!

Things To CompareA Lifestyle Day versus a

regular day.

A weekday versus a weekend.

STEP CREDIT Walk A mile…

How many steps did it take you?

It takes about 20 minutes to walk a mile

Take your step number and divide by 2.

This is the number of steps equivalent to 10 minutes of continuous activity (where you are not actually stepping (riding a bike) or can’t wear your pedometer).