how many steps is 10 minutes on elliptical

We may earn commission from links on this page, but we only recommend products we back. It provides multiple resistance adjustments for achieving stamina and strength. By Wendy Bumgardner Copyright 2023 Leaf Group Ltd., all rights reserved. Usually, every brand provides the sensory motion and reading facility to read the steps. Bicycling, vigorous pace 200 Running, 10 - minute mile 222 Billiards/pool 76 Running, 8 - minute mile 278 Bowling 71 Sailing, boat and board 91 . 1. Walking 10,000 steps is good for overall body health but takes a lot of time. In other words, 120 SPM is equal to 60 RPM. Both walking and riding exercise bikes burn calories. Similarly, some pedometers are designed to work with bicycles, convert your bike miles into steps, and get your fitness goal with cycling. u |*MW3uc3:rf{_1udVL}Zc&-TNTAgj%.C|1IE=*wn}[UVpO95|)z4zu{q)oP-pdX8kX)U !ty!B.Y?ff0#M d4%ER0Z%+ O2'T6cD.1[0zD&_DTuy&EcSEM1:4+wj4m-*{cX`?xj$R l"i+'Vwius}i_4V A;d-PZp}V59/>Hn-Po^2;3:1#5km=61+# l_hRQ:5Ag%'Z|-??6vFE67)Tbn)iwyw>Lksixh"lw5]*DMP}rMK%D4l[fIH&y^K='kDY%-y/5kjErP2ML'?>&Ev-[SKrQ~^Rl.X~LU901i,Z.Au)XF6P-H.S6qH~!j}"Xi2SKwBvjZX-K-B^S55MQec86QLQ$}l|{;_$KM_*II2Da.od[@zDLg3d9NQQOkR&\z%i/RZQy#_gj:V1po+(>`W5|*"Y^{TW 8x_uM,D)y|6/8?u3a}=U9N^o9-vzI0zl%}kC~Du-\-["-*fDQQk=#nI"*,S/.3n6;|?1&-a+fr3U/v{VJ7=[qAk> 4;6>y)dWIB2+DUHHB~Y$kZF(gZ)\x(_P UO:HOz%NYU\ 7%~xL-+t}>y5jaj/o7~ Nk>YG>?-gj l:.o )~1k>sK5nT,UcUx.O&PeA;h2tKbh.>+WuW&wv_jJSv,cK)8^l/R@o8dNfEGC%KMA1UTds *2K)2 Adjustable foot pads are essential when determining the distance equal to a mile on an elliptical bike. For beginners it is recommended to elliptical for 20-30 minutes 2-3 times per week. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. ET for the sentencing for Alex Murdaugh. What Are the Average Steps Per Minute for Different Exercises? It is useful to track your steps throughout the day if your pedometer does not effectively monitor the elliptical. If you are taking 10,000 steps in a day, it will enhance your oxygenated blood supply to the body parts. Doing it on a regular basis will boost your cardiac health and help in reducing blood pressure. Using advanced metrics like VO2 max or lactate threshold can help you find the right level of intensity for your workout routine. Elliptical machines have different stride lengths, which plays a role in distance traveled. Thank you, {{form.email}}, for signing up. The best time of day to elliptical is in the morning before breakfast. Keeping a steady, moderate pace at a resistance that forces you to use your muscles will get, and keep, your heart rate up. It takes about 2,000 steps to walk a mile. Thirty minutes on the elliptical equals 6090 steps, which is the equivalent of three miles. 10 benefits of an elliptical machine. The steps and distance recorded while using an elliptical are about half of what they actually are as reported by the elliptical, as well as compared to walking at the same speed & distance. While this still has some benefit, it doesn't give you the most bang for your buck. Then placed a 12-inch tape piece in front of the toes and took 10 steps forward. In the steps count the overall distance and pedal adjustment is also another consideration. I mostly walk on treadmill, averaging 3.5 mph, same as walking outside. Americas walking states said If you pedal constantly, the number of steps a pedometer records in bicycle riding will be lower than the number of steps that you cover during walking. How long does it take to do 10000 steps on elliptical? @ s Find Out Here. One of the easiest ways would be to take your own measurements. This means that it would take a person approximately 27 minutes to cover 1 mile on an elliptical trainer if they were maintaining a moderate pace.So while it may take more time to cover the same distance on an elliptical trainer you would actually be taking fewer steps. You want to adjust that machines resistance and choose the right programsaccording to your needs. Divides this strides number by two to calculate the RPMs in the mile. But while many people focus exclusively on the length of time they spend working out, research shows that intensity matters just as much as duration when it comes to physical activity. Is It Bad To Use the Elliptical Every Day? stream Set a timer for one minute and count how many full strides you take on the elliptical during this time, going at a pace and resistance level that roughly matches your average workout rate. To look at it another way, an average stair-stepper workout is the equivalent of . So if you want to lose weight with exercise, go for an exercise bike rather than simply walking. As you become more conditioned, decrease the recovery period in . A Pedometer is used to measure the steps during walking, and some pedometer models can convert step distance into miles. Elliptical machines are fun, challenging, and engaging. Once you have this number, convert it into feet and then divide it by 5,280, which is how many feet are in one mile. In the Health & Fitness Journal 's study, participants running a mile in 12 minutes took an average of 1,951 . It will give low impact over the joints and provide the best facility to avoid damage and give the best cardio experience. If we assume a stride length of 20 inches it would take approximately 67 strides to cover 1 mile. If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity's . Using an elliptical machine provides a cardiovascular workout similar to walking or running, but it does not count as steps in the traditional sense. This is due to the ellipticals stride length being longer than the average persons stride length when walking.Some people may prefer the elliptical trainer because it is a low-impact workout and easy on the joints. How many miles is 18000 steps. After establishing a baseline, increase your activity level with 20 percent increments. FLsl%x"c[NS"(8*]p[O]7`2 A4k6V\i\ uieMZ,sI=1\7cK+e+KxWyK QU_@N>* LU9h,6%/>Q}>B"E_N. sH If we assume a stride length of 20 inches it would take approximately 67 strides to cover 1 mile. What Is the Average Number of Steps Per Day? Step 4. Your email address will not be published. Joyce L.Vedral presented in his book a comparison of both sides. Pedometer-measured physical activity and health behaviors in U.S. adults. t,`NC\PnR0NA}6Zwg The use of elliptical is good and recommended as well because of its low impact intensity. The best elliptical machine for home use is the Schwinn 430 Elliptical Machine. People use fitness or health tracking bands to record the steps count and other fitness features. December 31, 2016. -EH1n^A~-]A-Y^I*j 3"eXIa0y#NHag sF!b2*(0yo|lAGY[]J} `slF=7`m0z ^G6rT@7QrH'}6)uMZx~XOnVNEQP'"=|0y0M}1\WFIP~Uzcw.C1 Edwards S. The Heart Rate Monitor Guidebook. Intervals are a great way to break up the monotony of the machine and boost your calorie burn, says Europe. Elliptical trainer, fast 270 Squash 205 Elliptical trainer, medium 200 Stair climbing machine 160 Firewood, carrying 176 Stair climbing at 26 stairs/min 89 . You can estimate the number of walking-equivalent steps you take when exercising at a moderate pace on an elliptical machine by multiplying the number of minutes you exercise by 203, says Albemarle Regional Health Services. Read along as we discuss all facets of that issue, breaking down the science behind it. Image: Shutterstock. x#7S"Yk\9(@!"j`.eP^Q'd)M.m Complete 5-10 rounds of this protocol using different paces and levels of resistance. Steps are to the number of steps taken where one foot is lifted off the ground and placed back down, supporting your weight. W;4Ox2A 1#"9@/>s V Some models have a ramp incline, similar to a treadmill. 10,000 steps a day burns between 2000 and 3500 calories a week. Wear this in the morning and wear it until bedtime if you want to calculate your daily steps in a notebook. &I0+fM0(Ts: \h.!0] BpbL29X'+:n|&UR9:O@_]Vi(dscEjg3:Z%HAGyV stfDe1.Y;/dilW*Fo\H%&u&I_!S*/]B^/6 Mt63#R/{Rz8p*kk-`cae9ViEY]#N'O`Z<9#Hh)h{T#2J*gGCFW5p!{Y~{`E>sR\a_'x@GiZ ?W@K)wI?SpdQrfeoYd5%su> u,ELRE$Mt$ 12 Benefits Of Elliptical Exercise. So, it is great to consider the pace at which you are using the elliptical and then multiply it by the minutes that you are using the machine. Walking 10,000 steps builds muscle: It is suitable for muscle growth and strength. Moreover, you can adjust the workout settings to count the steps appropriately over the fitness band. How To Turn On Front Flashlight On Android, Can Superglue Be Use To Repair Windshield Crack, Government of Ireland Masters Scholarships 2023 + MBA Entrance Scholarships at Ryerson University, Canada 2023, 2023 MasterCard Fully Funded African Scholarships at University of California, Berkeley, How Much Health Points Does A Wither Have, How Do You Donate Food And Medicine To Camp Rdr2, Proudly powered by Newspack by Automattic. They are easy on the joints and low-impact cardio workouts have been shown to be beneficial for people of all ages whether they are just beginning their fitness journey or are seasoned athletes. Required fields are marked *. You havent changed your workout in months Read more: Elliptical Training for Runners. You can set it anywhere and experience the best indoor workout facility with an elliptical. Then multiply that value by both 0.65 and 0.85 to find your target heart rate range. But the problem is that these elliptical exercise bikes do not calculate traveled distance accurately. While using an elliptical for walking, jogging, and running is a great way for achieving stamina and getting strength. Elliptical exercise bikes are more effective for high-impact cardio than jogging and treadmill exercises. (30 minutes x 85). While cycling at a moderate pace (20 km/h) can burn 563 Kcal per hour, if cycling speed is 30 Km/h, it will consume 844 Kcal per hour, while the fast walking speed burns only 352 Kcal per hour. Keep your feet flat on the pedals. Elliptical workout calories burned calculator - How many calories are burned on the elliptical? How many steps are in a mile running? There are many other options to calculate the stationary bike steps or track your workout. endstream endobj startxref Calculate a mile traveled on an elliptical by taking the number of inches in a mile, which is 63,360 inches, and dividing it by the stride length of your elliptical. You can pedal faster or slower to increase or decrease your workout intensity, respectively. For instance, if you take 5,000 steps on an elliptical with a 20 inch stride length then you will cover 5,000 divided by 3,168 = about 1.58 miles traveled. From a health point view Center for Disease Control and Prevention recommends 150 minutes per week, moderate physical activity. Manage Settings If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Both walking and exercise bikes have its advantages and disadvantages; it depends on how you choose to keep yourself healthy and fit. You control your elliptical machine workout intensity by either adjusting your strides-per-minute rate or the resistance and incline on the pedals. Now measure the distance between two marks in feet and divide by 20 to get the actual ride length. If you increase your speed to 15 mph, your pedal will cover 7.5 miles in 30 minutes. A mile walking to gym takes me roughly 20 minutes, on the treadmill it's about 16 minutes at my best to do a mile. You can count your average daily steps at the end of the week. According to research, walking, jogging, or running improves your concentration, creativity, and productivity. 15-Minute Elliptical Workout. However on average it takes approximately 2000 steps to walk a mile. Steps taken while using an exercise bike do not count as steps in the traditional sense, as step counting typically refers to the number of steps taken while walking or running. If your elliptical tracks uses RPMs, just divide this figure by two to see how many RPMs it takes to travel a mile. One pound of body fat equates to 3500 calories, so you can lose about one pound per week simply by completing an extra 10,000 steps a day. 2. Follow Harris' simple elliptical workout for beginners to get all the cardiovascular perks of the machine. hbbd```b``"k, Some fitness trackers and smartwatches, however, have the ability to track and count the number of steps taken while using an elliptical machine. The Benefits of Vigorous Intensity Exercise, Using Metabolic Equivalent for Task (MET) for Exercises. Ten thousand steps in a day increase the rate and volume of inhaled oxygen and enhance the bodys ability to use it efficiently. You shouldnt feel like you have even 5 minutes left in you when you step off, she says. Choosing between these two aerobic exercises is like choosing between apple and oranges. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Save. While this promise is enticing, the reality is a bit more complicated. If you're a petite woman (~50 kg), the value is around 290 kcal. Mini steppers can be used when sitting or standing to keep you in top condition no matter what your needs are. 6. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. One exercise equipment brand calculates a floor to be about 10 vertical feet, which is approximately equal to running 100 feet on level land. So, it will take 1 hour and 36minutes to complete 10,000 steps per day. When you're participating in an activity that doesn't lend itself well to step tracking, consider measuring your efforts in another way. This means that if a person were to walk for 30 minutes they would likely cover about 1.5 miles.In comparison an elliptical trainer typically has a stride length of 18-21 inches. Diagnosed with chf. If your activity is not listed below, find the one(s) most similar to it on the list and estimate the activity's step value. The longer the stride length, the less SPM or RPM it will take to complete a mile. Walking 10,000 steps in a day is equal to 30 minutes of activity. The long length paddle adjustment means fewer strides to cover the miles. For example, training on the elliptical for 30 minutes equals about 6,090 steps. Should You Walk 10,000 Steps Per Day for Weight Loss? However, if youre willing to put in the time and effort, you can dramatically transform your body by exercising regularly on the elliptical for 45 minutes per day. Incorporate the moving handles two days a week to put your upper body to work, and hang on to the stable handles on the others, says Cassetty. Work out at too high of an intensity and you wont be able to maintain your elliptical workout for long. :)q bF N^# e#JGw`Y~l-z?Bg{|Soi6G>t=W9qi2;ehc>1 `IKA:. You don't enter your information Can Aid Weight Loss. Keep your pulse rate between 50-70 for moderate exercise while keeping it between 70-85 for a vigorous workout. ^@iV^`B,XXsXPD|6zC"H}cHSF7ur[7 '.5CK4 :d/IC[]5X=C^6zuA>(K.P-SOuO"}i9. Do you need to talk to a doctor before starting your exercise program?. You go until you can't feel your feet if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'fitnessdy_com-medrectangle-4','ezslot_5',106,'0','0'])};__ez_fad_position('div-gpt-ad-fitnessdy_com-medrectangle-4-0');Generally, you should only use the elliptical 3-4 days/ week. 2010;42(10):1819-25. doi:10.1249/MSS.0b013e3181dc2e54. Med Sci Sports Exerc. How many miles should I elliptical in a week? Calculate a mile by taking the number of inches on an elliptical in a mile, which is 63,360 inches. "For non-rhythmic activities (where walking or running would be an example of a rhythmic, patterned movement), step estimates are not going to be accurate over a period of time," says Elroy Aguiar, PhD, assistant professor of exercise science at the University of Alabama. You should be able to talk to another person, but be too out of breath to hold a continuous conversation. The longer the stride length less RPM or SPM will complete a mile. One study, published in 2006, found that the calorie burn was overestimated by most elliptical machines. Looking at METs, elliptical activity is roughly equivalent to brisk walking: These step equivalents are based on metabolic equivalent for task (MET), which allows comparisons of the amount of exertion required for different activities. I have noticed that on the elliptical I actually run the entire time, or rather swing lol. [@*5')?fGrO3EK^io[M]o]-^|x{}nxvw'Go0rhEx"_8*b{l {{|a3z< v>`5^WO8m/)z/8?Y43.) 2. . For example, it's easy to log how many minutes you were active. So if you cover four-mile a day, multiply 4 * 5,280 = 21,120 feet cycled. A journal of the American Medical Association published in 2007 states that wearing a pedometer motivates you to take more steps and achieve your fitness goal during walking or riding a pedal vigorously. Are 30 Minutes on the Elliptical Enough to Lose Weight? Now-a-day, adjustable foot pads come with electronic or manual pedal adjustments to decrease or increase the stride length. Depending on the speed and effort put into your stepper workout, you can use a mini stepper to add some cardio into your routine and improve your cardiovascular health. Basically, the U.S. Department of Health and Human Services recommends 150 minutes of moderate exercise per week not a specific number of steps . PkZ6X[_pe_e]ksxuEf\ Y8Wgwf9'XU0o!X7Hv23w\[m*;F{YLD1(-d9ch?S/[r`cf#"0T@3!dpQ~,'Y?l`MmE[IZrt $abg"~c%gq<0q The answer to this question depends on your fitness goals. How Many Days a Week Should You Use the Elliptical to Lose Weight? Type in your own numbers in the form to convert the units! You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. do this 5 days a week. You should also:if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'fitnessdy_com-large-leaderboard-2','ezslot_4',113,'0','0'])};__ez_fad_position('div-gpt-ad-fitnessdy_com-large-leaderboard-2-0'); When it comes to weight loss, theres no shortage of opinions about what works and what doesnt. mm, cm, dm, or inches. When using ellipticals for 30 minutes correctly, you can burn 200 to 400 calories on average, depending on your weight and speed. And always warm up and cool down with 10 minutes of easy 'striding'. Yes, you can get a truly effective workout on the elliptical machine. Updated June 2015. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. 734 0 obj <> endobj Here are some quick rules of thumb for steps per mile for walking and running, as measured by researchers. She holds a master's degree in kinesiology from California State University, Fullerton. .css-1pm21f6{display:block;font-family:AvantGarde,Helvetica,Arial,sans-serif;font-weight:normal;margin-bottom:0.3125rem;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-1pm21f6:hover{color:link-hover;}}@media(max-width: 48rem){.css-1pm21f6{font-size:1rem;line-height:1.3;}}@media(min-width: 40.625rem){.css-1pm21f6{font-size:1rem;line-height:1.3;}}@media(min-width: 64rem){.css-1pm21f6{font-size:1.125rem;line-height:1.3;}}Weight Training for Weight Loss, Explained, The 28 Best Pairs of Seamless Underwear for Women, 13 Best Exercises for Weight Loss in 2023, The Best Knee Exercises for Healthier Joints, Denise Austin Shares a Lower Body Workout, Easy Stretches to Ease Your Lower Back Pain, The Body-Wide Benefits of Walking Every Day. An average person has a stride length of approximately 2.1 to 2.5 feet. When youre working your arms and legs, try intervalsfocus on your arms for 1 minute, then pump your legs for 4, and repeat through your workout. Optimal leg turnover is about 180 strides (or 90 per leg) per minute, just as with running. Bottom line:if your goal is to lose weight quickly, challenge yourself on the elliptical by working out smartly. example, 30 minutes of mopping equals 2550 steps. 1. Steps are typically counted as the number of times one foot is lifted off the ground and placed back down. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. According to Harvard Health, a 155-pound person will burn about 670 calories for every 60-minute elliptical machine workout 1. Calculate a mile traveled on an elliptical by taking the number of inches in a mile, which is 63,360 inches, and dividing it by the stride length of your elliptical. A jury found Murdaugh guilty of murdering his wife and son. Res Q Exerc Sport. If you are looking for a weight-bearing exercise to help improve bone density then walking may be a better option.Both walking and using an elliptical trainer are great forms of exercise with many benefits. ), taking a lackadaisical approach to your elliptical workout and casually spinning your legs while reading a magazine or watching TV isnt doing your any favors. Elliptical trainer 203 Squash 348 Fencing 182 Stair climbing, machine 200 Some pedometers also have an accelerometer to measure acceleration, while some models allow the users to download and save data into the computer. Elliptical trainer 203 Racquetball, competitive Fencing Rake leaves182 Firewood carry/stack 145 Fishing 91 Football 199-260 Quick conversion chart of miles to steps 1 miles to steps = 2112 steps 2 miles to steps = 4224 steps 3 miles to steps = 6336 steps 4 miles to steps = 8448 steps 5 miles to steps = 10560 steps 6 miles to steps = 12672 steps 7 miles to steps = 14784 steps 8 miles to steps = 16896 steps 9 miles to steps = 19008 steps 10 miles to steps = 21120 steps Then you can work up toward the goal of 10,000 steps by aiming to add 1,000 extra steps a day every two weeks. It means you are expending less energy during a bicycle ride as compared to walking. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. hmkP}7"hvP|H4$ne#sh And the benefits of a regular elliptical workout go far beyond just shedding excess weight: with consistent training, youll find yourself more energetic throughout the day, better able to handle stress, able to sleep more soundly at night, and with a greater sense of overall well-being. Instead . But youll burn fewer calories than when you use an elliptical standing up because when you are seated, you arent using as many muscle groups as standing up. The number of strides. Walking 10,000 steps per day is not a magical number; instead, it has become a popular fitness goal to keep yourself motivated and fit. The stride length of your elliptical is a measure of one stride from the forward-most position to the back-most position. The appropriate strides-per-minute rate varies among individuals. When youre riding on an elliptical machine, you should either monitor your heart rate to be sure youre within your target heart rate range, or use the talk test. 5. Some benefits of elliptical include that it is a low-impact workout it is easy on the joints it is a good workout for beginners and it can help to tone your legs glutes and arms. Should I elliptical before or after weights? Which one is better, thousand steps in a day or one mile to burn calories? (30 minutes x 85). HDMBPS=LK)8dzahEkbQ^9PdPN.J0(7zd 8. 3f3e_~L:t-g?{ej.2 W eKp2YolsTs7RM8i6ad7M11R|q;-23(f. Then divide it by the stride length of the elliptical. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. If you are looking to build endurance then running is a better option. 2008;12(1):14. doi:10.1249/01.FIT.0000298459.30006.8d, Mier CM, Feito Y. Metabolic cost of stride rate, resistance, and combined use of arms and legs on the elliptical trainer. % xUdlluzxp!WiLt)J*Xo%o#9-w*~9-u_{Pd+(#$t 'Z=}n'8?DEZl~q;k5wh`|cnX@\rR Most machines are calibrated for a 150-pound personbut personalizing your stats will help you get a more accurate calorie read. Riding a bike burns 140 calories in 20 minutes, while a brisk walk burns 110 calories in 20 minutes. Play with direction. Verywell Fit's content is for informational and educational purposes only. "Thinking about the small steps you are taking every workout to get to those goals will be much more . Lets explain with an example; your pedal speed is 10 mph for 30 minutes; you will travel 5 miles. Internal Medicine 17 years experience . Sorry I cant provide a more detailed answer. Know your target heart. Many people jump on the elliptical and maintain a steady pace for 30 minutes, barely breaking a sweat. The Cubii Pro's quiet design let me pedal smoothly with no noise disruptions when participating in online meetings. Step 4: Now divide the cycled feet by your average stride length or feet per step. It is important to measure the miles and distance traveled over the elliptical that can help to ensure the distance traveled. Cycling and bicycles have the edge over walking in burning calories. Wear a pedometer and establish your daily activity level. A common stride length ranges from 14 to 22 inches. It comes with multiple features like walking, running, aerobics, and much more. Multiply the number of minutes of activity by the equivalent steps per minute listed below. Your physical activity from our list OR intensity of your physical activity. But I get a mile done on the elliptical in around 8 minutes. On an exercise bike, the motion and the mode of movement are different compared to walking or running. For example, 30 minutes of rollerblading equals 4,680 steps (30 min 156 steps/min = 4,680 steps). Runners want to mimic their normal cadence when using the elliptical for cross-training. Reset the pedometers to zero setting each day and record all unusual activities along with the number of steps. Quick conversion chart of strides to step 1 strides to step = 2 step 5 strides to step = 10 step 10 strides to step = 20 step 15 strides to step = 30 step 20 strides to step = 40 step 25 strides to step = 50 step 30 strides to step = 60 step 40 strides to step = 80 step STEPS MINUTES MILES STEPS MINUTES MILES. Here are some benefits that you can get from 10,000 steps in a day. However, if your fitness level allows you to exercise just for short periods at low intensity, you can certainly use that elliptical every day or even multiple times per day. If you forgot to wear your pedometer or if you want to give yourself pedometer step credit for a wider range of activities, there are a few ways you can determine the step equivalents.

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