User manual SUUNTO M4

[. . . ] en SUUNTO M4 USER GUIDE 1 Welcome . 16 9 Weekly exercise program example: from poor to excellent level . . 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. [. . . ] EXERCISE: the information of your previous exercise To review your plans and history: 1. Select SUGGESTION, HISTORY & TREND, or PREV. 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. EXERCISE you can view the information of your previous exercise. 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. In the time view, keep pressed to enter the settings. You can browse through the setting steps with and . Press to confirm and to move to the next setting. When you are ready, select YES ( ) to confirm all settings. 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. [. . . ] Repairs should be made by authorized Suunto service personnel. Unauthorized repairs will void warranty. This product has been tested to comply with FCC standards and is intended for home or office use. 17. 7 Patent notice This product is protected by pending patent applications and their corresponding national rights: US 11/432, 380, US 11/169, 712, US 12/145, 766, US 7, 526, 840, US 11/808, 391, USD 603, 521, USD 29/313, 029. Additional patent applications have been filed. 39 17. 8 Disposal of device Please dispose of the device in an appropriate way, treating it as electronic waste. [. . . ]