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Session 2 Measuring Goals

Session 2 Measuring Goals. Why is Measuring Goals Important?. Eye on the prize Good to review what you are looking forward to Small steps By monitoring how many steps/progress you can see even small increases Concrete Easier to reach goals when you can actually see how you are progressing.

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Session 2 Measuring Goals

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  1. Session 2 Measuring Goals

  2. Why is Measuring Goals Important? • Eye on the prize • Good to review what you are looking forward to • Small steps • By monitoring how many steps/progress you can see even small increases • Concrete • Easier to reach goals when you can actually see how you are progressing

  3. Pedometers • Many different kinds, this simple models helps us measure the number of steps we take. • Attach the pedometer to your pants waitband directly above the knee for an accurate reading • Pedometers do not count the intensity of a walk so going uphill and walking briskly will not be reflected

  4. Pedometers • Government recommends 10,000 steps/day • We may need to adjust this goal based on our baseline steps • 2000 steps=1 mile • Most people take about 4,000 to 6,000 steps per normal day (about 3 miles a day)

  5. Where can we find these extra steps? • Substitute active for inactive time • Use the bathroom on another floor • Walk to a restaurant further from where you live • Walk to a park to eat lunch if you make your own • When want to grab a snack go for a little walk instead to get your mind off of mindless eating • Break up your walking time. If taking 3 block of ten minutes a day is easier than spending a whole 30 minutes walking, do it!

  6. Pedometers • Government recommends walking 10,000 steps/day • Doing so burns 300-400 calories per day depending on speed and body size • 2,000-3,500 calories/week

  7. Pedometers • This week • Use your pedometers to find out how many steps you take in a normal day. This will be your baseline

  8. Heart Rate • Rule: The lower your resting heart rate the fitter you are • Means your heart can push a lot of blood with one beat rather than many fast beats to push the same amount

  9. Heart Rate • Measuring pulse on wrist • Place index and middle finger over the underside of the opposite wrist, below the base of the thumb. • Press firmly with flat fingers until you feel the pulse • Once you find the pulse count the beats till I say to stop

  10. Heart rate • This week • We will measure our resting heart rate. Hopefully we will see a change in the upcoming weeks

  11. How Are You Feeling?

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