The Walking Buddy Pedometer
THE LATEST PEDOMETER FROM THE HOUSE OF FU, THE WALKING BUDDY, IS SMARTER THAN EVER WITH ADDITIONAL FEATURES
- Enter your weight and stride for personalised results
- Filter function improves step count accuracy
- 12 or 24 hour clock format
- Reset button to restore factory settings
- Robust reinforced spring clip design for greater grip
- Concise and easy to understand instruction leaflet
- Extra large LCD display for easy reading
- Soft touch finish
- Battery included
Calculates the calories burnt and the kilometers walked based on your personal data.
Walk with this Buddy and make those steps count!
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The 10 000 Steps Per Day Programme
Your pedometer is a great motivational tool- with it you can know for certain how many steps per day you are really taking and you can set realistic goals. Research has shown that most adults only take between 3000 and 5000 steps a day (and this figure is falling annually)instead of the recommended 10 000 steps. The 10 000 steps/day programme originated in Japan where Dr Yoshiro Hatano is accredited with developing the concept that if his fellow citizens took 10 000 steps per day, they would become healthy citizens. Today the 10 000 step/day concept is widely recognised and there are 10 000 step/day programmes in most developed countries.
There are many walking programmes available; we have included a simple one based on improving your activity levels by 20% per week.
Your walking style
Walking is the simplest form of aerobic activity and is a great choice because of its low injury rate, simplicity and adaptability. It is an amazingly effective exercise strategy for life-long good health. Start slowly and set realistic goals for yourself.
A good walking style will help you burn more calories and avoid injuries, here are a few tips:
THE CORRECT GEAR:
Wear shoes with flexible soles that will cushion your feet and absorb shock. Clothing should be comfortable and choose colours that make you more visible to traffic, use reflective gear if you walk in bad light.
STRETCH, WARM UP, COOL DOWN:
Remember to incorporate some stretching into your routine. Always warm up and cool-down, begin your routine slowly and speed up to your exercise walking pace. Cool down by walking the last two minutes of your routine at a slower pace.
SHOULDERS, CHEST AND HEAD:
ARMS AND HANDS:
Keep your elbows bent at 90 degrees and swing your arms back and forth close to the sides of your body, taking care that they don’t cross over in front of your chest. Your hands should be loosely cupped.
HIPS, THIGHS AND FEET:
Keep your hip position natural and take short fast strides. Your heel should touch the ground first, then roll the foot smoothly and push off with your toes.
BREATHING AND HEART RATE:
Walking is a form of aerobic exercise, try to keep your breathing steady and your heart rate in the target zone.
The human body needs energy to function and carbohydrates, fats and proteins are the three most important sources of energy for humans. However, the body can only use a certain amount of energy at any given time and stores excess energy reserves in the form of fat. This energy is measured in one of two units – calories or kilojoules. By keeping track and managing your calorie intake and output you can maintain a healthy body weight.
The average male requires about 2500 calories per day and the average female about 1900 calories per day. Whilst there are many other factors that can affect your weight loss, the general rule of thumb is that if you restrict the calorie intake for men to 1750 calories and for women to 1500 calories, it will result in a weight loss of about 1kg per week. It is not advisable to loose more than 1 kilogram per week. If you have a lot of weight to lose you might consider joining a weight loss group or consulting a dietician.
There any many calorie calculators available, we have included a basic calorie count sheet as a guide to assist you in calculating your daily calorie intake.
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