Omron HJ-303 Instruction Manual - Page 4

MODERATE

STEP

FUNCTION

This

pedometer

displays

the

number

of

steps

and

minutes

walked

at

a

moderate

or

brisk

pace

in

a

day.

Moderate

intensity

activity

is

defined

as

3.0

to

6.0

METs*

by

the

American

College

of

Sports

Medicine

(ACSM).

*

METs

represents

the

ratio

of

exercise

metabolic

rate.

1.0

MET

is

defined

as

the

energy

expenditure

at

resting

condition.

On

average,

when

sitting

at

rest

we

use

1.0

MET,

when

walking

at

normal

pace

(2.5

mph)

we

use

3.0

METs.

Moderate

steps

This

counts

the

number

of

steps

taken

at

a

moderate

pace

(3.0

METs

or

more).

Moderate

to

brisk

walking

at

approximately

2.5

to

3.4

mph

(may

differ

in

individuals)

is

one

of

the

most

popular

activities

to

meet

this

recommendation.

Minutes

for

moderate

steps

This

counts

the

amount

of

time

spent

walking

at

3.0

METs

or

more.

Source:

ACSM

and

the

Center

for

Disease

Control

and

Prevention

(CDC)

physical

activity

recommendation

for

adults

is

at

least

30

minutes

of

moderate

intensity

activity

5

or

more

days

per

week.

For

more

information,

visit

www.

acsm.org.

NOTE:

Walking

up

or

down

stairs

or

a

steep

slope,

and

walking

on

a

treadmill

may

not

be

counted

as

moderate

steps.

4

Omron HJ-303 Instruction Manual - Page 4

Moderate, Function

Page 4 highlights