Fitness Calculators

[Fitness Info and Calculators]

Find Out How Many Calories You Burn

The amount of calories we burn is directly related to the total distance we cover and our weight. For example: if your weight is 160 lb.s. (73 Kg) and you walk 2 miles (3.2 KM), you burn approx. 150 calories.

Step 1: Enter your weight category:
Step 2: Enter distance traveled:
Step 3: Click here to find out total calories burned:

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Find Out How Many Calories You Burn With a Pedometer

If you use a step-counter pedometer and know the number of steps taken, here is an easy 1-2-3 way to find out how many calories you burned.

Step 1: Enter your weight category:
Step 2: Select your stride:
Step 3: Select the total number of steps taken:
Step 4: Click here to find out total calories burned:

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Walk-Off Weight

How to lose extra 0.25 lb. to 3.5 Lbs. weekly using your pedometer.

Controlling the amount of calories you burn, in addition to other benefits, can help you control your weight. On average, you need to burn about 3,500 extra calories to shed one extra pound (0.45 kg). This simple correlation between extra calories burned and extra weight reduction can be effectively set, manage, and achieve weight reduction goals. With a reliable distance pedometer, or an accurate steps pedometer, now you can set goals and measure your progress step-by-step, day-by-day, week by week.

Please note: always consult your physician
before commencing any physical activity.

How to set , monitor and achieve weight-reduction goals:

Step 1: Select your weight loss goal:
Step 2: Enter your current weight:
Step 3: Select your stride:
Step 4: Click here to make calcuations:
To meet your weekly weight-loss goal, you need to walk extra miles ( extra kilometers), or take extra steps every day, 6 days a week.

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How To Find Out Your Stride

Determine the length of your stride by measuring the distance from toe to toe or heelto heel. A more accurate stride length will be obtained by walking a measured distance on soft ground and dividing the distance by the number of foot impressions.

Your pedometer should include clear instructions explaining this in detail.

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How Do Pedometers Work

Pedometers contain a sensitive motion sensor called pendulum, which swings up and down with each and every step we take. While walking or jogging , the length of our steps (stride) is constant, therefore, most pedometers can tell us not only the number of steps taken, but also the total distance traveled if we tell them the length of our stride. With mechanical pedometers, the pendulum is connected by a mechanical gear to a mechanical display (analog or digital) to show either the total steps or distance.With Electronic pedometers, the pendulum is usually connected to a magnetic switch, a microprocessor and a LCD display.

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How To Select The Right Pedometer For You

Here are three parameters to consider:

  1. Accuracy.
    The accuracy of pedometers is determined by the design of its internal motion sensor and the quality of manufacture. A precision pedometer detects each and every step taken and counts each step only once. Inaccurate pedometers cannot detect low impact steps(i.e. slow walking) and also tend to over count high impact steps (i.e. jogging). Always consider the source before buying. Ask vendor about testing procedures and quality standards.
  2. Features.
    Basic mechanical pedometers offer step counting and distance. Electronic pedometers add timing and clock functions. Advanced electronic pedometers offer calorie computation or FM radio. Please remember - you can always find out how many calories you burned if you know the number of steps taken or distance. Simply follow the Calorie calculators provided here.
  3. Price:
    Basic pedometers cost between $10 - $20. More advanced pedometers can cost up to $45. Always see if you get the features you really need.

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Walking Is Man's Best Medicine

When Hypocrates stated that "walking is man's best medicine" he was unaware that thousands of years later new benefits of walking would be discovered:

  • lower bloods pressure
  • reduces levels of bad cholesterol
  • reduces the risk of heart disease, stroke, cancer
  • enhances stamina and energy
  • reduces anxiety & tension
  • improve muscle tone
  • reduces appetite
  • increases aerobic capacity
  • slows down osteoporosis bone loss
  • helps control weight

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Walking Equipment


Shoes are the single most important piece of equipment for the walker. The can be the difference between having a fun, relaxing walk and an uncomfortable, painful one.

    It is important to get a good pair of walking shoes with the following characteristics:
  • provide both support and comfort to all parts of the foot
  • enough toe room so you can wiggle your toes
  • firm support at the heel
  • a flexible cushioned sole in order to aid in order to absorb shocks.
  • Made of breathable materials, preferable leather, or fabric to allow perspiration to dissipate.
  • Lightweight


It is advisable to wear loose fitting clothing. This may include shorts made of natural material and a tee shirt or a warm-up suit. Rubberized clothing should be avoided.

Under special weather conditions, the type of clothing you wear is extremely important. The following are some clothing guidelines under certain conditions:

Cold Weather - Dress warmly. This means wearing layers of clothing which trap the heat and allow you to remove layers if it gets warmer. One guideline is to wear one less layer than you would if you were outside in that weather when you weren't walking.Always wear a hat as a significant part of your body heat is lost through your head.

Warm Weather - wear light clothing as less is more. Always wear a hat and use sunscreen.

Precipitation - In rain or snow, a water and windproof jacket makes a great additions to your walking wardrobe.

Walking Gear:

While there is no need to spend thousands of dollars on walking gear, there are a number of items that will make your walk easier, safer , and more fun.

Pedometers - A perfect way to accurately keep track of steps, distance, time and calories. Set goals and measure your progress day-by-day.

Fitness Audio - These mini AM/FM devices, like Walker Choice 5-speaker radio, provide hours of listening pleasure while walking anywhere you go. The Fitness Earphones will never fall our and will never block you out from important sounds around you while walking.

Heart Rate Monitors - shows you if your heart beats at the right rate - your own target heart rate zone.

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Keep Your Heart Rate On Target

Heart rate is a key element of any fitness program as it is the best way to measure the intensity level of your workout - whether you are pushing too hard or not enough.To get a true aerobic benefit out of walking, without the risk of over or under training, it is necessary to keep your heart rate within the "target zone" for a minimum of 15-30 minutes. This target zone is a function of your age and your fitness level. There are three typical heart rate target zones:

Healthy heart rate zone - 50%-65% of maximum heart rate - for beginners and good general fitness.

Fitness zone - 65-80% of maximum heart rate - after working out for a while and feeling stronger you can start working out in this zone to further improve your fitness.

Performance zone - 80% - 100% of maximum heart rate - to achieve max fitness once you are comfortable exercising for extended periods.

Please note: Always consult your physician before commencing any physical activity and using any Heart Rate monitor.

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Choosing A Walking Program

Here are three Walking programs. See a doctor before beginning any exercise program and have your doctor review and recommend one of these three programs or another version for you.

Beginner Program

If you are fairly inactive, overweight or recovering from an illness, your doctor may recommend you start with the following beginner program:

Per Week
Cool Down
13.75 miles5 min15 min5 min
10 42.05325

If this program proves to be too difficult , or your target heart rater exceeded, it is advisable that you reduce the distance and time until you are more comfortable and you stay within your target zone.

Intermediate Program

If your doctor informs you that you are physically fit and you already take part in a regular exercise routine, the following intermediate program may be recommended for you.

If you feel any discomfort while following this program, slow down. Periodically check you heart rate to make sure you stay in the target zone

Per Week
Cool Down
141.25 miles5 min15 min5 min

Advanced Program:

If you are in excellent physical shape, and have a regular walking routine, the advanced program may be recommended. Please remember to consult your doctor before beginning.

Per Week
Cool Down
142.0 miles5 min35 min5 min

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Important Tips

Let your doctor chose the right exercise for you.

  • Drink water...extremely important on hot and humid days. Drink before, during, and after walking.
  • Eat well. Avoid junk food and product with high fat and cholesterol.
  • Choose a smooth level surface - this will result in less fatigue and fewer injuries.
  • Don't continue walking if you have chest pains, are overly tired, feel pain or experience shortness of breath. Immediately see your doctor.
  • Don't walk right after of before meals. Walking 2 hours after a meal and waiting 20 minutes after you walk to eat should be sufficient.
  • Don't walk on ice or during a lightening storm. Head for cover (not under a tree!).
  • If you use portable audio (radio, cassette, CD player) always use special Fitness Earphones that will not block you out completely from important sounds around you.

Set Goals

Goal setting is one of the most important aspects of any exercise program. These goals may be based on weight, calories, steps, distance, time, or heart rate. Try to avoid having vague goals. Once you have set a goal, make a plan to accomplish these goals. Make a Commitment - Find time for exercising. It may not be necessary to walk the same time every day, but make sure you schedule your walks. Every time you miss a session, it will be much harder to reach your goals.

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Walking In Water

If your back or knees hurt and if a walk to the end of the driveway seems difficult, try walking in a pool first. Walking in water allows you to gain muscle strength and endurance while protecting your joints from excessive stress and strain. When you feel stronger, try some short walks outdoors or in the mall, or vary your routine.While walking in the water, you can use the Swimmer's Choice Radio, a micro FM receiver and earphones designed to operate in the water. You can also use the mechanical walkersChoice digital pedometer, and a 100% waterproof heart rate monitor.

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Why Monitoring Your Body Fat Is So Crucial

Body fat is vital to daily body functions; it cushions the joints and protects the organs, helps regulate body temperature, stores vitamins and helps the body sustain itself when food is scarce. Everyone needs some body fat to operate efficiently and be healthy.

Occasional weighing on a bathroom scale or looking in the mirror may not indicate a "fat" problem. A person may have an acceptable weight and figure, but if their body contains too much body fat, their health could be at risk. By comparison, someone who works out every day may weigh in at the same weight, but because their body is composed of dense, lean muscle, they may be thinner and healthier. You can be thin or fat at the same weight - depending on your individual fat-to-muscle content. Appearance is an exterior evaluation only.

Many think that their weight, instead of their body fat, is a direct indication of body fitness, but during a diet and exercise regimen, weight may fluctuate while body fat will decline in a slow but steady rate. Monitoring changes in both body fat and weight gives a more dependable picture of fitness and is more encouraging because it is a true indication of positive healthy change.

Excess body fat can contribute to medical conditions such as hypertension, heart disease, high cholesterol, diabetes, digestive diseases, and some forms of cancer. And we are not alone. According to The Journal of The American Medical Association, one in every three Americans is obese (too much body fat). Even school age children are getting fatter. Approximately 300,000 Americans die of health problems related to obesity each year.In fact, the National Institute oh Health cite obesity as second only to cigarettes as a leading lifestyle - related cause of death.

Healthy Body Fat Range

Under 30 yrs. OldOver 30 years old
Males 14% - 20%17% - 23%
Females17% - 24%20% - 27%

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How To Find Out and Control Your Body Fat

Due to new technology, accurate Body Fat measurement is now possible. In fact, the state of the art Digital scale products featured in the 'product' section, are not only extremely accurate, but also simple to use and affordable. The ULTIMATESCALE provides weight and body fat measurements as a standard features, whereas the "duo" model stores personal weight and body fat data for two people!

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