You will start to notice some change in Pedals and Pedometer Steps. I have not been able to get into bikes so far and to my surprise have developed a belated interest in light running. Just as I’ve decided to take a simpler way to ’step up’ I’ve simplified the theme and am in the process of blogging on my experiences with the Start Walking Get Running Lose Weight program.
Over the last few weeks I’ve made so many changes in many areas of my life it is taking a little time to integrate them all into a cohesive whole. I had just decided that I (and some other enthusiasts who’ve signed up!) would enter the City2Surf 14 km run in August 2011. I was anticipating that all or most of that ‘run’ would be walked. The group had asked me to put together a program for us (all walkers) to get up to speed-after all we have 12 months to prepare! I looked at some good YouTube videos I found (view on walking versus running including the one that decided me on trying these Dunlop Volleys – originally a tennis shoe) and Start Walking Get Running Lose Weight.
Pedals & Pedometer Steps was originally designed to be my transition blog from Walking to Lose Weight into a more intense exercise such as cycling. Somehow it never happened unless the cycle of a perfected routine counting pedometer steps and then something (injury/illness/away time) causing a disturbance to the routine and then building up to the perfected routine again.
My feeling now is that cycling, which I have never done before so it is a big change for me at my time of life, was too big a jump for my self view to accept.
The strategy to move on from simply walking for weight loss has always been one in which I introduced something new. The gym, dvds, workout sessions with friends have been a part of my agenda for years whenever I have been attending to my ‘weight’.
Walking itself and using a pedometer, counting pedometer steps and recording those steps and targets etc. was a new discipline and technique for me I started when I got serious with walking to lose weight as a lifestyle.
As I wrote in the last post this was one of the best things I’ve ever done!
The technique though for weight loss is a continual process of upgrading my exercise to maintain or increase my calorie expenditure. Over time the same level of exercise is accommodated by the body and calorie or kilojoules used decreases unless the exercise is intensified.
So as I continue on my weight loss journey I am preparing to include some running within my walking routine. Stay with me as I start preparing for this change.
Treadmill running or walking rarely includes pedometer steps counting and so the iPhone app for use with a treadmill is a boon for those who like to do pedometer running and walking on a treadmill. Of course your existing pedometer will also do for this but as we all seem to love the iPhone gadgetry it seems opportune to talk about the specific treadmill application. The video above gives a great explanation of all the features.
It is a reminder that many recent technical updates of familiar electronic games (iPod) and essentials (watches and iPhone) now include a pedometer so there is no excuse for avoiding counting pedometer steps daily.
Recently both my parents died and it has affected me in lots of ways. It now means that I need to focus on feeling better and continuing the pedometer steps process, amongst other things. Why am I choosing this focus now when the ‘big’ questions in life are running through my mind? Because my conclusion is that joy in everyday life is the way to living a fulfilled life.
The balance which I achieved previously from having a simple routine such as counting pedometer steps and wearing my pedometer daily has been shaken.
The result is a renewed conviction that total well being includes how well we make ourselves happy and show that perspective to others for them to benefit from the passions which keep our minds and lives robust. Something which causes the body to thrive, the mind to glow and our lives to feel vital, even when as simple as exercise, is essential.
My preference for the exercise side of weight loss, counting pedometer steps in particular, comes from the conviction that exercise adds to my life. It is a tool to help me cope. Others may find an intense interest in the food or diet approach is more for them.
When we search for the ‘answer’ we can find it by treating each day as a treasure, to be spent wisely or joyously, but with a light heart. Make your world view one which supports you.
When first using counting pedometer steps or using a pedometer as a weight loss tool, there are a few rookie mistakes which can discourage continuing if you don’t get on top of them directly.
The main requirement for success in weight loss by counting pedometer steps is Setting Intensity.
Most pedometers will allow you to set the degree of movement which will register as a step. This is important! Without doing this you will find that the pedometer seems to show far too many steps, depending upon the factory default setting. Each move you make from bending over to breathing hard may show as steps. Accurate pedometer steps are important as a guide to the amount of activity which counts towards weight loss and calorie burning.
Where your pedometer offers several settings go for a mid position iinitially while you get a feel for the way steps are registered.
It is easy to do this. Simply walk for 10 paces and check what shows as pedometer steps. Adjust the intensity setting up or down straight away if this is incorrect.
Now bend over or sit down slowly and note whether this has been treated as a pedometer step. Many pedometers will show a step but correct it again if there is no continued movement so you may see it flash to the next number and then revert. The pedometer is probably too lenient in its counting if slow body movements are counted as steps. The intention is to record activity which is considered to have an impact on the body’s physical condition, in particular, burn calories.
This also has an effect on the calorie counter funtion when there are several levels of intensity able to be recorded. Obviously the more intense the activity the higher the calorie burn.
Generally the calorie counting function on a pedometer isn’t taken too seriously, simply used as an indication of the direction which will burn more calories. The minutes of higher level calorie burn, if reported on your pedometer, can also be used to fine tune your exercise program.
The other effect of setting the intensity so pedometer steps are recorded accurately is that slower movements are not always registered.
So some of your favorite activies such as cycling, jogging (unless you have a running pedometer), weights class or other gym activites such as the rowing machine do not record accurately.
When starting out a walking for weight loss program particularly if you have been inactive for a long time it is better to start with an easier program such as counting pedometer seps and add the heavier workload as you make progress.
This is the best way to attune your body to the change in its lifestyle and makes it able to accomodate the new direction more easily i.e. without becoming a major disruption to your life, possibly to the point of causing you to call it off.
First off, play with the pedometer and check the pedometer steps as you go so you become familiar with how it works and what is recorded when. Soon (within a couple of days) you will have a feel for the typical number of daily pedometer steps you are performing and will be able to add to this once this is established. Averages are used a lot when determining targets.
Once you have a starting number of pedometer steps, add twenty percent to set the next target then walk towards this.
Say you have found that typically you walk about 5,000 steps. Your new target is 6,000 steps in a day. It may take you several days to get to this point. Or you may do it straight away, finding recording your activity is incentive enough to make this target easily. If so up the target goes up again.
Weight loss will start as long as you are followiing the calorie burning formula: the number of calories burned through exercise plus your daily life, must be greater than the number of calories taken in through consumption of food.
Calories Taken In Must Always Be Less Than Calories Burned for Weight Loss.
Start Walking, Get Running, and Lose Weightis filled with common sense strategies for managing the food you eat and simple but very effective exercise plans that ease you into shape.
A Proven Walking or Running Plan For All Ages and Experience Levels...
