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Rely on Numbers: How a Pedometer Can Help You Meet Fitness Goals
Using a pedometer is a good way to keep track of fitness goals on a very manageable level. If you set yourself a
goal in the number of steps that you take each day or the number of miles, the good news is that the pedometer
counts it all. Those who set the goal to run two miles or to walk two miles on a given route that is calculated at
two miles will not be able to integrate their fitness plan into their everyday lives. If you wear a pedometer, you
can make sure to count all of the activity that you do in a day. After all, fitness should be a lifestyle, and not
just something that you do each day after you polish off a lunch of prime rib and cheesecake.
Using the Pedometer
In order to meet your fitness goals by using a pedometer, it is important to set intermediate goals for oneself. If
you begin with the goal of walking five miles a day, and in the first few days you see that you only walk slightly
more than one mile a day, it is easy to quickly become frustrated with yourself and with the plan you had devised
for yourself. On the other hand, it is also possible that one the first day you will see that you walk much farther
than you had initially set your goal. The best way to come up with your initial goal is to wear the pedometer for a
few days without having any goal. Record your daily totals for a few ‘typical’ days and then average them to find
out how much you generally walk in one day.
Once you have found out what your typical day looks like in terms of distance walked, it is possible to start
setting some goals for yourself. If you feel that you are in pretty good shape and you really want to see some real
results quickly, you could set yourself the goal of doubling the distance you walk in a day. If this seems too
large a goal for you, or if you are overweight or out of shape, you could start yourself at walking 1.5 or 1.25
times the distance that you walk as your computed average distance.
Regardless of your starting goal, after a week or two of the initial goal, you can step your goal up a notch. For
example, if doubling your distance was just about a piece of cake and you enjoyed it, step it up to triple your
average daily distance. On the other hand, if your initial goal seemed very difficult, you can either reduce it or
you can keep the goal the same until you feel that meeting that goal has become quite easy for you.
Spicing it Up
In order to keep things interesting, because, well, it can get quite boring to use a pedometer to get to the same
distance each and every day, you can vary your goals for each day of the week. Days when you have more free time
you can set yourself a higher goal than days when your schedule is already pretty full. Another option is to set
yourself a weekly instead of a daily goal. Each day, record your daily total and work towards your weekly goal. On
the weekend, whatever amount you are short of your weekly goal should be the distance of your weekend hike.
Another good way to keep things interesting is to vary your speeds and vary your terrain. If walking three miles a
day is do-able, try running one mile and walking two. Alternatively, try walking one mile on the beach and two
miles on the sidewalk. All of these differences will not only make your workout more likely to burn fat and
calories, but it will also keep your workout interesting, which is the absolute key to long-term weight control and
weight-loss success.
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