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How Do You Burn More Calories by Walking More with Pedometer?

January 27th, 2009 · 4 Comments ·


Pedometer is not something new. You may have seen it and wonder why people use it. Now, I have compiled some of the frequently asked questions about this fitness gadget. Hope that they will be helpful before you go and get one.

1) What Is A Pedometer?
We have odometer in the car recording the miles our cars have traveled. Similarly, pedometers measure our steps.

Once it is programmed according to your age and walking stride, pedometer will tell you how many steps you take, miles you cover and even the total calories you have burned.

When worn properly, the pedometer records each step you take by measuring each time your hip moves up and down. It will also measure other movements such as bending to tie your shoes. While that sounds very simple, the technical components within the pedometer have become very sophisticated and the accuracy of pedometers has improved dramatically over the years.


2) Why A Pedometer?
Most people will agree that cardiovascular exercises and weight training count towards fitness, but many have forgotten that walking can help improving overall fitness level too.  Expert suggested that we should take at least 10,000 steps a day. Office workers will find it is difficult to walk that much. So, pedometer will tell you how many steps you have taken and will help you pushing to your target number of steps a day. Because you can always measure your steps, you will be motivated to walk more.

Also, I believe that it is hard to control what we cannot measure. So, with pedometer, in a way, we will walk more since we can measure how far we have walked.

In case you wonder how many miles is 10,000 steps. Well, it depends on your stride. If your stride (heel to heel) is 2.2 feet, it will be about 5 miles for every 10,000 steps.  So, it really depends on the stride of your step. Regardless the accuracy of the measurement, I would say 10,000 is a good figure to start off. In fact, it is not easy to walk that much initially. The average person takes only 3,000 to 4,000 steps a day and many office workers walk much less!

3) When Should I Use A Pedometer?
You can wear your pedometer when you are walking. Walk from a parking area, walk your children to school, walk your dog, taking a stroll with a friend after lunch. Your pedometer works whether you are running, walking or climbing the stairs, but it is just measuring the amount of steps you take and not the intensity of those steps.


4) How Do I Wear My Pedometer and Set My Stride Length?
Pedometer is normally worn on the hip. It is equipped with belt or waistband clips. The pedometer must remain upright to record correctly, not tilted forward, backward or side-to-side. It will not record properly when open, so keep the pedometer closed unless you are checking your steps.

To set your stride length, mark the position on the front of your foot, then take ten normal steps and mark the position of the front of your forward foot. Measure that distance and divide it by ten. If your total distance is 25 feet, your stride length is 2.5 feet.

The best way to find out if your pedometer is well positioned is to put your pedometer on, press reset and then do a quick 20 step count. If the pedometer is not reading between 19 and 21 steps, try a different position along your waist till you find the one that is best for you.

5) Can I Use A Pedometer Work For Bike Riding?
No. Pedometer is designed specifically for walking, jogging, or running. Do not rely on it to measure how long you have traveled when you swim, sleep and cycle.


6) Are You Sure That Pedometer Will Help Me to Lose Weight?
Walking 10,000 steps a day will help you burn about 300 to 400 calories. However, the steps of walking over the flat ground and walking up hills will give you different result. So, it really depends.

Walking is a physical activity and every activity will burn calories. However, you are still the one controlling your diet and not pedometer. Just that pedometer will give you the motivation which in turn is important in any long term fitness program.

I believe that aiming for a goal to walk a number of steps daily makes the challenge of getting fit manageable. A step at a time. Focus on just one day at a time. Over a period, you will find yourself going for an extra walk, taking extra steps from the parking lot and expending just a few more calories here and there. After all, these are the small changes that add up over the course of the year leading to permanent, lasting results.

7) Is It Necessary To Buy A Pedometer That Counts Calories Burned And Millage Walked?
The simplest and least expensive pedometers just display the steps and distance you cover. There are multi-function models that have display options such as: speed, elapsed time, calories burned, pulse rate and a weekly history of your progress. However, every feature comes an additional cost. So, it is really up to you.


Hopefully, you have a better understanding on this small little gadget. The next time you want to encourage your loved one to walk more for weight loss purpose, you have an idea what to buy as his or her birthday present.

If you are interested to get one, check some of the bestselling models at Amazon:



Category: Fitness Gadget/Equipment

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4 responses so far ↓
  • foongpc // Jan 27, 2009 at 11:42 PM

    Hi Mun, thanks for this very informative post on pedometer. I don’t think I need one, but I do think some people will benefit from it!

    Btw, wishing you a Happy Chinese New Year! : )

  • Yavor // Jan 28, 2009 at 8:04 PM

    Good stuff. A little too high tech for my liking, but I’m sure some people will choose to use this device to track how much they spend.

  • Mon // Jan 29, 2009 at 9:40 PM

    I used to use a heart monitor a lot when I ran in College, they definately helped me in my training. I would think that these would help alot of people/

  • 6packabs // Oct 25, 2009 at 8:26 AM

    i used to own a simple pedometer..& trust what they’re saying; it works and does give you motivation…..
    i lost it, but pretty soon i will own ! again, because i like staying fit, and aiming for a the best bod i can hav.
    or if you own an ipod 5 th generation, those are new and include a pedometer, or an itouch..

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