Tags: Depression | Diabetes | Heart Disease | High Blood Pressure | High Cholesterol | Obesity | pedometers

Pedometer: Powerful Weight-Loss Tool

Tuesday, 02 Jul 2013 09:16 AM


In 2011, Jon Beeby walked from Long Beach, N.Y., to Los Angeles, taking around 7 million steps in 88 days. (That's figuring about 2,222 steps to a mile for 3,152 miles.) But who's counting?
 
Well, we are, and so can you. Get yourself a couple of pedometers, one for a reserve, and one for your waistband or backpack. (Consumer Reports says most pedometers from $5 to $45 have very good or excellent step-count accuracy.)

Turns out these step-counting wonders - we use them - are more than passive meters recording what you do. They actually remind you to increase your physical activity, walk more and decrease sitting time; more than three hours a day is a health risk. That's why Dr. Mike loves his treadmill desk!
 
Here's our 12-week walking program. Bet if you put on that pedometer, you'll walk all over it! If you're beyond beginner, start with week 3.
 
Week 1: Walk an extra 10-15 minutes, two times per day, at 50 percent to 60 percent of maximum heart rate (MHR). You'll need a heart rate monitor as well, if you do not use a treadmill with one built into the handles. (MHR is 220 minus your age.)
 
Week 2: Walk an extra 20 minutes, two times per day; same heart rate.
 
Weeks 3-5: Walk an extra 30, 35 or 40 minutes daily at 50 percent to 70 percent of MHR.
Weeks 6-8: Walk an extra 40 or 50 minutes daily at 60 percent to 75 percent of MHR.
 
Weeks 9-12: Walk an extra 40, 50 or 60 minutes daily at 60 percent to 75 percent of MHR.


© King Features Syndicate

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