The scourge of modern man is reduced physical activity, progressive inactivity. A sedentary lifestyle damages the entire body. The lack of sufficient physical activity by the age of 40 makes itself felt by a decrease in working capacity, a deterioration in overall well-being. The instructions on the use of the pedometer will tell you how to improve physical fitness, increase the overall tone of the body.
The easiest way is to spend a couple of hours a day walking. In total, it is necessary to go up to 10,000 steps per day - the implementation of this standard allows you to keep the body in good shape.
To monitor the implementation of this norm, you need a device to track movements, because no one will count to himself thousands of steps. Pedometer - a device to facilitate the calculation of the distance traveled.
Why do we need a pedometer
A person who actively maintains his form can hardly do without such a device as a pedometer. This device has three main functions:
- quantification of steps taken;
- fixing the distance traveled per day;
- Accounting for the total number of calories burned.
In addition to these mandatory functions, they complement the device with various options for other measurements.
The second name of this device is “pedometer”. The pedometer can be not only an independent device. It can be a functional part of watches, smartphones, bracelets.
The simplest models of pedometers solve the simplest task - summarize the steps taken.
The main functions of pedometers
Even in advanced devices, accounting for steps remains the main function. When a person has constant quantitative control over all movements, his behavior changes throughout the day. He is trying to take more steps to meet the established daily requirement. This comes with the understanding that movement is the foundation of health.
In the beginning, you need to control yourself, not trying to immediately and without fail to fulfill the norm of five to eight kilometers a day (10,000 steps). You need to choose a distance that you can overcome without much effort, and add 400 steps daily.
Distance traveled - this function allows you to translate steps into kilometers. Many consumers prefer this type of quantitative accounting. Six kilometers have been covered in a day - it sounds solid.
To implement this function, the device must specify the user's anthropological data - height, weight, in addition, measure the step length.
For people who want to bring their own weight back to normal and try to monitor their diet, the calorie burn function helps a lot. Moreover, the device counts both the calories that come from eating food, and the calories spent on overcoming the daily distance.
Calories burned should at least slightly exceed consumed ones - the main formula for stabilizing normal weight. The calorie balance function in the pedometer allows you to successfully monitor these indicators.
Secondary functions
Advanced pedometer models are a mini diagnostic lab. In addition to elementary step counting, it performs a number of additional functions:
- the pedometer can act as an alarm, give an audio signal to wake up during the phase of light sleep;
- regular watch mode and FM radio;
- the device can be connected to a computer, such a function makes it possible to control the degree of activity throughout the day and draw up a task for the next day;
- a mobile module connects the device to the satellite, helping to choose a route on the map;
- in the memory of the device, you can store the results of previous days, which allows you to compare the effectiveness of training and adjust their intensity and duration;
- the pedometer can also be used as a stopwatch, which is useful when passing through high-speed sections;
- some models are equipped with a thermometer function, they instantly show body temperature;
- advanced models help to carry out a series of breathing exercises, the device can be rebuilt into a chest pulse meter;
- There is a pedometer-phone, some smartphones are made with built-in pedometers.
The range of additional features of the device is quite wide, so the choice depends on individual preferences.
How various pedometers work
Back in ancient Rome, legionnaires used mechanisms to count the distance traveled. For us, these devices seem completely uncomfortable, bulky. When the watchmakers took up the improvement of this device, the pedometers became more compact and went into the category of household, sports devices.
Devices for counting steps taken can be divided into three groups:
- Mechanical devices.
- Electronic devices.
- Combined electromechanical devices.
In comparison with the samples of past times, when mechanical pedometers were bulky devices, now they are much smaller, but the principle of their action has not changed. A modern mechanical pedometer is comparable in size to a pocket watch. The principle of operation is also similar to the work of the clockwork.
With such a design, the pendulum at any step rotates the drive gear by one tooth. This movement, through the transmission mechanism, forces the arrow to move one division.
This is an almost complete analogue of the automatic winding of watches, but instead of the traditional dial, there is a scale with steps. Such a device can give false readings if you wave your hand while remaining in place.
Further development of progress helped to abandon mechanical gears - electronic recording of pendulum movements appeared. The device became much smaller in size, but the measurement error remained. To obtain accurate results, the pendulum pedometers must be fixed on the waist belt.
The active introduction of microprocessors in household appliances has radically changed the device and the dimensions of the pedometer. The accelerometer (made on the basis of a microcircuit), which evaluates accelerations in various directions, has become the heart of a modern device. Data processing is carried out according to specialized programs.
Such a pedometer correctly keeps track of steps, regardless of location - in the hand, on the belt, in your pocket. The best models can classify the type of activity - a person is running or walking with a walking step.
There are instances, the basis of which are contact sensors that give an impulse when pressed, they are fixed on the sole of the shoe. Since the sensor is mounted on one leg, the pedometer counts pairs of steps.
Experts believe that, regardless of the type of device, perfectly correct readings can be obtained only if the device is mounted on a waist belt.
You need to understand that the pedometer can keep track of the steps, even if a person moves in transport, especially if this happens on a bumpy road.
How to use a pedometer
The rules for using a pedometer are simple.
The vast majority of devices summarize steps without any presets. On some models, the average step length must be calibrated to calculate the final distance traveled per day.If you are not sure of the need for this action, then you should refer to the instructions for using the pedometer in English or Russian.
For different people, the stride length also varies, its range is from 45 to 95 centimeters. Averaged (for people of average height) is considered a value of 70-80 centimeters.
For any person walking at a regular pace, the step length is a constant value. To determine this indicator, you need to measure a distance of 20 meters and overcome this distance with a normal gait, keeping track of the steps. Dividing the distance in centimeters by the number of steps, we obtain the average step length.
For clarity: 2,000 cm / 24 steps = 83 cm
The design of the pedometers may vary, so setting the step length parameter may have its own characteristics on different models.
Having figured out how to turn on the pedometer, you need to hold the “mode” button until the value of the entire distance traveled is displayed. After that, you must use the "install" function, the display will display a step length of 75 centimeters - this is the standard. Using the control buttons, you need to rebuild this indicator according to your own measurements.
It is very important to understand how to choose the mounting location of the pedometer. This device shows the total number of sudden movements. To avoid measurement error, it is important that the device is attached to the hips. With this mount, the device readings are most accurate.
There are models that need to be worn on the wrist, the most advanced devices are worn on the leg.
After checking the reliability of the fastening of the pedometer and making sure that it is turned on, you can start moving. The device will automatically summarize each movement in space. It will function properly not only during walking, but also take steps if the owner of the device switches to running. Individual samples can calculate the distance traveled by bicycle.
At the end of the day, when there is confidence that there will be no more walking, you need to remove the device and determine the distance traveled. It is advisable to write the result in a special diary so that it is possible to analyze the load.
How to set up a pedometer correctly
Many do not like to carry additional equipment. For such users, smartphone models with a built-in pedometer are offered.
Sometimes the desire to acquire the desired trend prevails over its actual need. Therefore, before buying a pedometer, you can activate a similar function on a mobile phone, and in two weeks it will be clear whether a separate device is needed. Just note that no smartphone has a heart rate measurement.
The simplest pedometers are easily configured by entering all personal data (weight, height, step length). The function of transition to running is also present in all devices. It must be used, because with active running, a completely different calorie consumption.
In many smartphones, in order to understand how to set up a pedometer, you must first download its program. When the program is activated, the device can be used as an ordinary fitness tracker. Pedometer for Android can be installed on any smartphone.
Also, all iPhones are equipped with built-in pedometers. To enable this function, you need to activate the option “Movement and fitness”. Then you need to get access to the Health program, which automatically counts steps and measures the distance traveled.
The pedometer on mobile devices only works when the screen is on, so the step count function reduces the phone’s charge.
In ordinary pedometers, having entered the settings mode, first of all, it is necessary to set the clock correctly. Then personal data is entered and the device is ready for operation.
How to choose the best pedometer
Going to the store for a pedometer, you must first clearly state the purpose of the purchase.
- If pulse deviations are not worried, the cardiovascular system works well and is only interested in the number of steps taken, it makes sense to buy the simplest model;
- Devices that track the heart rhythm are indispensable for people who are in recovery mode or prone to heart ailments;
- If there is a desperate struggle with overweight, then you need a pedometer that takes into account calories burned during walking. In order not to overwork in this struggle, it is necessary to monitor other additional indicators.
- People involved in the sport can be advised to purchase the most "stuffed" copies. If the device is purchased mainly for running, it is advisable to buy the model not in a plastic case, but in a metal one, in order to avoid the influence of vibrations.
It is impossible to endlessly increase the daily rate of steps. Sooner or later, a person finds the optimal level of load, allowing you to maintain good shape. It is these indicators that should be the goal of the classes.
