User manual SUUNTO M4

[. . . ] . 28 29 29 30 31 32 32 34 34 36 37 37 38 38 38 38 39 39 40 41 41 41 42 43 en 3 1 WELCOME Thank you for choosing Suunto M4 heart rate monitor!Suunto M4 heart rate monitor is like having a personal trainer on your wrist ­ telling you exactly what you need to do. Set your exercise targets and Suunto M4 provides an ideal daily workout schedule to help you achieve them. Depending on your progress, training routines, or if you miss a session, Suunto M4 automatically adapts your program in real time, providing smart fitness guidance before, during, and after training. [. . . ] Test your rest HR to get even more personalized guidance from Suunto M4 and to follow the development of your fitness level. Check your heart rate from the device and adjust it accordingly in the PERSONAL SETTINGS. en TIP: The best time to perform the rest HR test is after a good night's sleep. If you just had coffee, feel tired or stressed, do the test later. 23 12 REVIEWING PLANS AND HISTORY You can review the following information: SUGGESTION: recovery time and also the recommendation for your next exercise, if you have selected a guided exercise type in the settings HISTORY & TREND: the cumulative information of your saved exercise sessions PREV. EXERCISE: the information of your previous exercise To review your plans and history: 1. After you have browsed through all the views, the device returns to the time view. TIP: Keep pressed to return to the time view. 24 12. 1 Exercise plan After you have set your fitness level in the initial settings, Suunto M4 offers you a long term plan with a 7-day overview, in line with the recommendations of the American College of Sports Medicine. In SUGGESTION you can view the following information: recommended exercise duration for the next 7 days graph of the recommended exercises for the next 7 days next recommended training time, duration, and intensity Perform the fitness test to measure your current fitness level. Based on your current fitness level and ACSM guidelines, your Suunto M4 creates an exercise program that gradually guides you to EXCELLENT fitness level. For example, if your fitness level is BELOW AVERAGE, the exercise program guides you towards the FAIR fitness level first, before moving towards GOOD. That way you can build a solid fitness base without the risk of overtraining. As your physical condition improves, the frequency, duration, and intensity of the exercise sessions recommended by your Suunto M4 will increase. After you reach the EXCELLENT fitness level, your Suunto M4 exercise program helps you in maintaining the EXCELLENT fitness level. en 12. 2 History & trend HISTORY & TREND shows you the cumulative information of your saved exercise sessions. You can view the following information: number and duration of all saved exercises percentage completed from the weekly and monthly targets exercise duration and calories burned during the last 4 weeks 25 previous fitness test date and result graph of the previous 7 fitness test results NOTE: The percentages of completed weekly and monthly targets include today's exercise. If you have not completed today's exercise, the percentage target is lower than 100% even if you have followed the recommendations. TIP: Transfer your saved exercise sessions to Movescount. com, for example, once a month with an optional Suunto PC POD or Suunto Movestick. 12. 3 Previous exercise In PREV. For more information about the views, see Section 10. 1 After exercise with HR on page 18 and Section 10. 2 After exercise without HR on page 19. You can only view the details of your previous exercise from the device. However, it stores all exercise details from the previous 80 sessions, which you can view in more detail when you transfer the logs to Movescount. com. 26 13 ADJUSTING SETTINGS You can adjust the settings in the time view. During exercise, you can only set the sounds on or off, keeping pressed. If you still want to modify the settings, select NO ( ) to return to the first setting. en You can adjust the following settings. Time and personal settings TIME: hours and minutes ALARM: on/off, hours, minutes DATE: year, month, weekday PERSONAL SETTINGS: weight, fitness level, maximum HR (max. HR), rest HR 27 Target type FITNESS: guides you towards your next fitness level. When you reach the EXCELLENT fitness level, the device optimizes the exercise program to maintain the EXCELLENT fitness level. The device only accepts safety weight targets within the limits of normal weights based on your BMI. [. . . ] Suunto, Suunto product names, their logos and other Suunto brand trademarks and names are registered or unregistered trademarks of Suunto Oy. This document and its contents are proprietary to Suunto Oy and are intended solely for the use of 38 clients to obtain knowledge and information regarding the operation of Suunto products. Its contents shall not be used or distributed for any other purpose and/or otherwise communicated, disclosed or reproduced without the prior written consent of Suunto Oy. While we have taken great care to ensure that information contained in this documentation is both comprehensive and accurate, no warranty of accuracy is expressed or implied. [. . . ]