Step it UP June Exercise Challenge 2018 #StepitUpJune

Getting fit and healthy is not complicated, we need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the number of steps we do slowly but surely, you can check the target each day and hit your goal, You’ll need to start finding more ways to be active such as parking further away from your destination, walking whenever you can and taking the stairs
 
Your daily step target in this challenge should be considered a ‘minimum’ if you hit it, excellent but keep on stepping!
 

Go from sedentary to very active; our challenge starts in the sedentary range which most people will be able to achieve without much additional effort.

By the end of the challenge, you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity; the step target is the base range aimed at those who are sedentary if you are already active continually apply the multiplier below to the base step target to find your new step target.

Step It Up June Target Chart

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10, and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smartphones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as Map My Walk provide accurate steps and distance. 
To get started, download an activity tracking apps such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic, or Jawbone offers attractive looking bands.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides 2018}

Scoring the Challenge

The Strep It Up June challenge is split into five levels for which you can score your progress; you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month. You will score yourself either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘5’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet (includes targets)

Target Guide

Download, print off and keep the guide handy, pin it to your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

Download Target Guides

Sedentary

Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY.pdf”}

Mild

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD.pdf”}

Moderate

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE.pdf”}

Heavy

Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY.pdf”}

Extreme

Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME
{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME.pdf”}

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Totals
251800 346225 390290 428060 478420

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

Join our Monthly Exercise Challenge


 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

Spotty Dog May 2018 Exercise Challenge #SpottyDogMay

Welcome to the Kiss Fitness Spotty Dog May Exercise Challenge, this daily challenge for May features the Spotty Dog Exercise, an underutilised exercise, a full body movement that recruits multiple muscle groups, and it gets the heart going & burns calories. It’s simple yet effective and is much harder than it looks. You won’t see many challenges for Spotty Dogs because they aren’t seen to be ‘tough’ enough, however. We can assure you these little switch jumps are a full body metabolic exercise. 

This challenge is progressive, and the daily target will challenge you throughout the month, but most importantly it will keep you moving and get you into the habit of exercising regularly. You can do this challenge in your PJ’s. However, you might want to put a sports bra on!

Follow the daily target level this May and stay active and kick-start losing those last few pounds before summer.

Sign Up (this Challenge ONLY) £3

Starts 1st May 2018

Read on to see how to join in for FREE

 

About the Challenge

The Spotty Dog challenge has been set out as a periodized pyramid with reps going up, falling and returning higher than the previous high. This programming helps us build endurance within our training, and it’s an excellent way to demonstrate prioritisation programming. The chart below clearing shows the periodized pyramids of the challenge as it progresses through the month.

Spotty Dog May Chart 2018

Sign Up for our Exercise Challenge Email Follow us on Facebook & Twitter for daily updates

{loadmodule mod_gantry5_particle,SPOTTYDOGMAY 2018 Target Guides}

What is a Spotty Dog?

The Spotty Dog exercise is a variation of a Jumping Jack (Star Jump) perform in the sagittal plane as opposed to the frontal plane and includes an alternating arm/leg action for a full body metabolic exercise. The exercise starts with your feet in a split stance and consists of switching from this position to the opposite while arms follow in a forward/backward movement within the sagittal plane.

Spotty Dog Exercise

Warm Up as you go

It’s important to warm up however for this quick challenge there is no need for a lengthy warm-up, just start the first 20 reps or so at a steady pace until warm and pick the pace up if you feel comfortable.

Scoring the Challenge

The challenge is split into three levels for which you can score your progress; you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘3’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

Spotty Dog May Target Guide

Level 1 – Easy

Level 1 is our beginner SPOTTY DOG challenge for those either to new to the Spotty Dog exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 125
  • Lowest Daily Reps = 30
  • Highest Daily Reps = 2300
Kiss Fitness May Challenge 2018 SpottyDogMay EASY
{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay EASY.pdf”}

Level 2 – Moderate

Level 2 represents our intermediate level for this SPOTTY DOG challenge if you have previous experience of the Spotty Dog exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Reps = 250
  • Lowest Daily Reps = 60
  • Highest Daily Reps = 4600
Kiss Fitness May Challenge 2018 SpottyDogMay MODERATE
{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay MODERATE.pdf”}

Level 3 – Hard

Level 3 assumes you are familiar with the SPOTTY DOG exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 6900
  • Lowest Daily Reps = 90
  • Highest Daily Reps = 375 

Kiss Fitness May Challenge 2018 SpottyDogMay HARD

{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay HARD.pdf”}

Exercise Guide

One rep of the Spotty Dog exercise is a complete back and forward movement, essentially you count either when you left, or right foot returns to the front as one rep.
  • Start in an upright position with core active, looking forwards. Stand with feet in a split stance one foot forward and one foot back.
  • Your arms and legs will work in opposites and will feel like a natural movement. 
  • Switch your feet from front to back while raising your arms up to about shoulder height.
  • Keep your core active throughout, keeping upright with good posture and neutral spine alignment.

Arm & Leg Sync

Here we have explained to perform this exercise with an alternate leg to the arm. However, this is not essential, Try the exercise and see what rhythm is most comfortable for you, as long as it feels comfortable and you can perform the activity safely, that is fine.

Video 

Warning

  • This challenge and exercise are unsuitable if you have bad knees, hips or recently had surgery in these areas.
  • If at any point you feel pain, you should stop immediately. If you are unsure about taking part in a regular exercise programme or activity, you should first consult your GP

{loadmodule mod_gantry5_particle,Sign Up to Spotty Dog May Exercise Challenge}

October’s #Squatober 2017 Exercise Challenge

Our #Squatober monthly exercise challenge returns for October 2017. This is one of our most popular monthly exercise challenges, it won’t take much time out of your day so join in as we squat our way through October.

Keeping It Simpe Stupid we will be performing only a regular bodyweight squat, no fancy lateral, split or jumps and there is good reason for this. Performing an exercise in repetition is what builds strength and endurance in that movement. This encourages muscles to develop muscle memory and builds stabilising muscles to aid with key suppoprt during the exercise movement.

The squat is a fundamental exercise and is excellent for building, toning and defining the muscles of the Legs & Bums and all the muscles through the posterior chain. It’s important to know how to squat properly so check out the video below to make sure you perform the exercise with good technique.


Anyone can join in

You don’t need to be a gym bunny to have ago at this challenge, simply complete the reps as you can throughout the day. or ideally in one go if you can. If you are particularly fit or want an increased challenge try and complete the reps in one go and likewise if you are not as fit or find it difficult, you can break it down to blocks of 10’s 20’s or whatever works for you.
 

Pyramid Programme

We’ve designed this challenge in an ascending pyramid programme, adding reps every day, This type of programming makes the challenge progressive encouraging progression in the squat with increased demand throughout the month. 

Challenge Levels

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated to it, use the free scroing sheet avaluible for download beloew to track your progress and tally your total score for the month

Download Scoring Sheet

Download Squatober 2017 Scoring Sheet

DAY EASY MODERATE HARD
1 50 100 200
2 60 120 240
3 70 140 280
4 80 160 320
5 90 180 360
6 100 200 400
7 110 220 440
8 120 240 480
9 130 260 520
10 140 280 560
11 150 300 600
12 160 320 640
13 170 340 680
14 180 360 720
15 190 380 760
16 200 400 800
17 190 380 760
18 180 360 720
19 170 340 680
20 160 320 640
21 150 300 600
22 140 280 560
23 130 260 520
24 120 240 480
25 110 220 440
26 100 200 400
27 125 250 500
28 150 300 600
29 175 350 700
30 200 400 800
TOTAL 4100 8200 16400

Warm up

We should always perform a warm-up relative to the workout we are about to undertake,  for this challenge at the start of the month it’s a good idea to take the first 20-30 nice and steady as your joints warm up and keep tempo low until joints are lubricated. As we get into higher number of squats you might want a quick warm up to include heel flicks and partial squats.

Squatober Target Guide

To get started, download & print the SQUAT calendar below and pin it to your fridge (while your at it, pin it to your challenge board on pinterest) or  somewhere you can reference it each day.

Level 1 – Easy

Kiss Fitness October Squat Challenge 2017 Squatober   EASY

Download Target Guide

Level 2 – Moderate

Kiss Fitness October Squat Challenge 2017 Squatober   MODERATE

Download Target Guide

Level 3 – Hard

Kiss Fitness October Squat Challenge 2017 Squatober   HARD

Download Target Guide

Lightly stretch it out!

Once you’ve finished your daily squats, make sure you stretch out. Focus on the hamstrings, quads, calf’s and glute’s. Hold each stretch for 15-20 seconds.
 
A quick effective stretching routine for squats should include:
  • Quads Stretch (Standing or Laying)
  • Hamstring Stretch (Standing or Laying)
  • Calf Stretch

This is a simple workout, at the start of the month with low reps you’ll only need a quick stretch out however if you are performing difficult variations you will want to spend more time on the stretching.

How to Squat

  • Stand with feet at hip width apart.
  • Toes forward or slightly out turned.
  • Squat down lowering your hips down to knee height.
  • Keep knees behind and in-line with toes.
  • Bum should go backward as if you were about to sit on a chair.
  • Look forwards and slightly down.
  • Maintain neutral spine alignment.

Progressions

You a can add intensity to this challenge by adding a little weight, which exercise you choose will depend on the type of weight or equipment you have available, it dose not matter too much which it is, here are some examples.

Dumbbell Squat

Body Bar Squat

 

Follow us on facebook, twitter and instagram for daily squat targets and motivation.

Don’t forget to give us your feedback and progress with the hashtag: #squatober

 

#StepitUpJune Exercise Challenge 2017

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 4000 to a very active 15000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 
If you are already a walking fanatic, you might find the target steps a little easy, therefore we’ve added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
 
Your daily step target in this challenge should be considered a ‘minimum’, if you hit it, awesome but keep on stepping!
 

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 1000 on the 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labor-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides}

Download Target Guides

Sedentary

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune SEDENTARY.pdf”}

Mild

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune MILD.pdf”}

Moderate

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune MODERATE.pdf”}

Heavy

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune HEAVY.pdf”}

Extreme

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2017 StepitUPJune EXTREME.pdf”}

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Total
251800 346225 390290 428060 478420

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

Join our Monthly Exercise Challenge


 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

#StepitUpJune Exercise Challenge 2016

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 4000 to a very active 15000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 
If you are already a walking fanatic, you might find the target steps a little easy, therefore we’ve added a multiplier depending on current activity level, simply identify your activity level from  the chart below and times your daily step target by the multiplier. Simple.
 
Your daily step target in this challenge should be considered a ‘minimum’, if you hit it, awesome but keep on stepping!
 

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

 

Total steps is 254,400 which is roughly 120 miles*

*reference for step to mile calculation via http://www.convertunits.com/from/steps/to/miles

Download Target Guide

{rsfiles path=”exercisechallenges/stepitupjune/StepitUPJune Exercise Challenge 2016.pdf”}

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labor-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

e.g if you believe you are in the ‘Moderate Activity Level’ adjust the step target by a factor of 1.55. Your first days target would rise from 3000 to 4650.

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
 Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5400 7425 8370 9180 10260
9 5800 7975 8990 9860 11020
10 6200 8525 9610 10540 11780
11 6600 9075 10230 11220 12540
12 7000 9625 10850 11900 13300
13 7400 10175 11470 12580 14060
14 7800 10725 12090 13260 14820
15 8000 11000 12400 13600 15200
16 8400 11550 13020 14280 15960
17 8800 12100 13640 14960 16720
18 9200 12650 14260 15640 17480
19 9600 13200 14880 16320 18240
20 10000 13750 15500 17000 19000
21 10400 14300 16120 17680 19760
22 10600 14575 16430 18020 20140
23 11000 15125 17050 18700 20900
24 11400 15675 17670 19380 21660
25 11800 16225 18290 20060 22420
26 12200 16775 18910 20740 23180
27 12600 17325 19530 21420 23940
28 13000 17875 20150 22100 24700
29 14000 19250 21700 23800 26600
30 15000 20625 23250 25500 28500
  Total
  254400 349800 394320 432480 483360

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune


How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

#StepitUpJune Exercise Challenge 2015

Getting fit and healthy is not complicated, we simply need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the amount of steps we do slowly but surely from a low 3000 to a very active 13000. Check the target each day and hit that goal, you’ll need to start finding more ways to be active such as parking further away from your destination, walking when ever you can and taking the stairs
 

Target Guide

Download, print off and keep the guide handy, pin it too your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

Kiss Fitness June Exercise Challenge 2015 StepitupJune
 
 

Total steps is 221,500 which is roughly 104 miles*, 104 miles of extra walking throughout the month! 

*reference for step to mile calculation via http://www.convertunits.com/from/steps/to/miles

Go from sedentary to very active, our challenge starts in the sedentary range which most people will be able to achieve without much additional effort. The step targets increase at 200 extra steps each day for the first week, 300 for the 2nd week, 400 for the 3rd week, 500 on the 4th & 5th week.

By the end of the challenge you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity, the step target is the base range aimed at those who are sedentary, if you are already active simply apply the multiplier below to the base step target to find your new step target.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none (use chart target)
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shovelling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

e.g if you believe you are in the ‘Moderate Activity Level’ adjust the step target by a factor of 1.55. Your first days target would rise from 3000 to 4650.

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10 and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smart phones have accelerometers and gps, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as mapmywalk provide accurate steps and distance. 
To get started, download an activity tracking app such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic or Jawbone offers attractive looking bands.

Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

#StepitUPJune Tweets