Selecting a Mode• Step Count:
Any mode can be selected as a starting point, and all the counters function regardless of the mode displayed. To start in the step mode, press the blue MODE
button until "step"
appears on the right side of the display. When the RESET
button is pressed, a single zero appears in the step counter window.• Activity Time
: Press the blue MODE
button until "Act time"
appears on the right side of the display. Activity time calculates the total amount of time you are active, so it will only accumulate time while you are moving. When the RESET
button is pressed, the display will show 0:00:00, representing hours, minutes, and seconds.• MVPA Time:
Press the blue MODE
button until "MVPA time"
appears on the right side of the display. MVPA time calculates the total amount of time you are moving above your personal MVPA level (see below). When the RESET
button is pressed, the display will show 0:00:00, representing hours, minutes, and seconds.Pedometer Placement
Pedometers are designed to be worn at the waistline, directly in line with the midpoint of the thigh and kneecap. This positioning will be accurate for most users, but if you find it is not accurate for you, follow the directions below to identify the best position for your FITstep™ pedometer.1.
Press the blue MODE
button until the step counter is visible. Place the pedometer on your waistband in line with the midpoint of your thigh and kneecap. Open the pedometer without removing it from your waistband. Press and hold the RESET
button until zero appears, then close the cover. Begin walking at a normal pace while counting 30 steps. Stop and open the pedometer to check the step count. If it is within plus or minus 3 steps of 30, this is an accurate location for your pedometer. If the count is off by more than 3 steps, perform step 2.2.
The purpose of this step is to identify an alternative placement point for your pedometer. Move the pedometer toward the outside of your leg so it is positioned just in front of your hip. Open the pedometer, reset it, and close it. Then take 30 steps as described above. If the step count is within plus or minus 3 steps of 30, this placement can be used for accurate measurement. If not, move the pedometer toward your hip or belly button and repeat the 30-step test until an accurate position is found. This test can be done on a regular basis to ensure that your pedometer is recording accurately.3.
The pedometer must remain upright and parallel to your body to measure accurately. Occasionally, some people may find that the pedometer leans forward and either undercounts the number of steps or does not count at all. If this occurs, try placing the pedometer at waist level behind the hip or on the back. Another alternative is to use a Velcro® pedometer belt to ensure that the pedometer remains upright.Setting Your MVPA Threshold
The FITstep™ pedometer allows you to measure Moderate to Vigorous Physical Activity (MVPA)
. Most experts agree that MVPA activity offers the most health benefits. This pedometer is user-adjustable, so the MVPA level can be set based on the average number of steps you take per minute. In other words, when you move at a speed over your selected MVPA level, you will accumulate time on both the "MVPA time
" counter and the "Activity time
" counter. When you move at a speed slower than your selected MVPA level, you will only accumulate time on the "Act time
" counter. Follow the steps below to determine how fast you must move in Steps Per Minute (SPM)
to reach your moderate to vigorous physical activity level (MVPA).1.
Take a short walk (2-3 minutes) to warm up and get ready for MVPA.2.
After the warm up, increase your speed to a brisk walk (the current ACSM definition of MVPA). Usually, this means moving at a pace you have to think about versus merely strolling along. When you have identified what you think is a brisk walking speed for you, go to step 3.3.
Put your pedometer in the step mode, clear it, and walk briskly for 1 minute. At the end of the minute, stop and open your pedometer to see the number of steps you have accumulated while walking. This number is your steps per minute (SPM) count.4.
Complete the set up by moving to the "MVPA time
" screen. Hold down the SET
button for 7 seconds until the level and steps per minute show. The pedometer can be set at 8 levels, starting with a low value of 80 SPM to a high value of 150 SPM. Choose the nearest level below the number of steps you accumulated in step 3. For example, if you accumulated 97 steps in one minute, set your pedometer to level 2 – 90 step per minute. All activity that you accumulate over your MVPA threshold level will accumulate in the "MVPA time
" counter on your pedometer.
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