Health O Meter Healthometer BFM950 User manual

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Health o meter
Model BFM950
Professional Body Fat
Monitor and Scale
User's Manual
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PLEASE READ CAREFULLY AND SAVE
This manual contains important information about this product’s
operation. If you have purchased this product for use by others
you must leave this manual - or a copy - with the end user.
Inside This Manual
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . .Inside Cover
Operating Instructions . . . . . . . . . . . . . . . . . . . . . . . . . .2
Instructions for Weight Reading . . . . . . . . . . . . . . . .3
Instructions for Estimating Body Fat . . . . . . . . . . . . .3
Educational Materials . . . . . . . . . . . . . . . . . . . . . . . . . . .4
Limited Warranty . . . . . . . . . . . . . . . . . . . . . .Back Cover
If service is required, do not return to place of purchase.
For service, call 1-800-672-5625; 7:30-5:30 p.m.
Eastern Standard Time, Monday through Friday.
34634 lo/O1

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Introduction
The US Surgeon General estimates that one-fourth of adult
Americans are overweight. Obesity (having an abnormally high
proportion of body fat) is a known risk factor for such health
hazards as heart disease, diabetes, high blood pressure, stroke and
some forms of cancer. In the U.S. alone, &proximately 280,000
adult deaths are attributed to obesity!
The Health o mete$ Professional Body Fat Monitor and Scale
can help you in achieving your physical best by providing two
critical measurement estimates: BODY FAT COMPOSITION and
BODY WEIGHT.
INDICATIONS FOR USE: The Health o mete$ Professional Body Fat
Monitor and Scale is intended for the estimation of percent body fat
and body weight.
Body Fat Composition: What Does It Mean?
Simply speaking, your body is made up of lean mass and fat mass.
Lean mass consists of muscle, bones, organs, etc. Fat mass is body
fat. While everyone needs a certain amount of fat to assist the body
in storing energy, providing heat insulation and other functions, most
people will find they are at their most fit when they increase their
lean mass and decrease their fat mass.
While standard scales are useful in providing a measurement of overall
weight, they do not calculate the percentage of fat within the body.
However, the Health o meteP Professional Body Fat Monitor and Scale
allows the user to monitor both of these important health factors.
Body Fat Composition: How Is It Estimated?
The Health o meter Professional Body Fat Monitor and Scale uses a
technique called Bioelectric Impedance Analysis (BIA). A harmless
amount of bioelectrlc current is sent from the footpads through the
body. The current travels at different speeds through lean and fat
body masses. The Health o metep Professional Body Fat Monitor
and Scale’s microprocessor analyzes the degree of impedance, or
transmission speed.
Taking into consideration the user’s height, age, gender and weight,
the Professional Body Fat Monitor and Scale calculates the com-
position of the body. The percentage of the body that is com-
posed of fat is displayed on the monitor -“body fat percentage.”

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BODY FAT COMPOSITION RANGES
MEN
1Age 1Excellent 1 Good 1Moderate 1Overweight 1Obese 1
119 12.0 12.1 to17.0 17.1 to22.0 22.1 to27.0 >27.1
20-29 13.0
13.1 to 18.0 18.1 to.23.0 23.1 to 28.0 >28.1
30-39 14.0
14.1 to 19.0 19.1 to 24.0 24.1 to 29.0 >29.1
40-49 15.0
15.1 to20.0 20.1 to 25.0 25.1 to30.0 >30.1
250 16.0 16.1 to21.5 21.1 to26.0 26.1 to31.0 >31.1
WOMEN
Taken from Principals &Labs for fitness and wellness, 1st Edition. 01999
Reprinted with permission of Wadsworth, adivision of Thompson Learning. Fax [phone].
IMPORTANT!
Please read all instructions to familiarize yourself with
features and operations before programming the scale.
ACAUTION!
Use of this scale is not recommended for persons with an electric
implant (heart pacemaker) or other internal medical device.
Body fat percentages may be slightly higher or lower for pregnant
women, children under 16, persons with fever, persons with
swollen legs, persons with diabetes and other health conditions.
Scale will not calculate body fat unless you have bare feet.
For an accurate body fat estimate, do not bend your knees,
and keep your legs/thighs apart and straight when standing on
the scale.
POWER SUPPLY
The Professional Body Fat Monitor and Scale requires (1) 9V battery
for operation. Locate the battery cover on the back of the scale and
insert a 9V battery as indicated.
If a "L"
"L" appears in the display, replace the battery.
1

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Operating Instructions
Scale Programming
The Professional Body Fat Monitor and Scale can be programmed
to calculate the body fat composition
of up to two different users. A
few steps must be followed to input the user’s height, age and
gen-
, der. Once the information is configured, it will only need to be reen-
tered if there is a change to the data.
Unit of Measurement
First, make sure the Professional Body Fat Monitor and Scale is in
the “standby” mode. When it is in standby, the LCD display should
be blank. If the LCD is not blank, simply wait several seconds with-
out touching or moving the Professional Body Fat Monitor and Scale
and the display will automatically shut off. On the back of the scale
platform, set the unit of measurement to “lb” or “kg.”
First Time Programming Instructions
Lift the display cover to reveal the keypad.
User Number: Push the “SET” button.
“1” &“2” indicators will
appear. Toggle between user 1 and 2 by pressing
the user button. When the correct user number is
blinking press SET.
Height: “Height” will begin to flash on the display. Using the
UP and DOWN buttons, continue until the correct
height is displayed. Press Age.
Age: “Age” will begin to flash on the display. Using the
UP and DOWN buttons, continue until the correct
age is displayed. Press SET,
Gender:
Male and Female images will begin to flash on the
display. Toggle between the symbols by pressing the
GENDER button until the correct symbol appears.
Press SET.
Your correct user ID, height, gender and age will be displayed. Your
user profile has been successfully entered. You are now ready to
start achieving your fitness goals by monitoring your weight and
body fat composition. Read on for easy operating instructions.
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INSTRUCTIONS FOR WEIGHT READING:
1. Place the scale on a flat, level surface. A hard surface is best
for maximum accuracy. Placing the scale on a soft, surface,
such as a deep pile rug, may affect weighing accuracy.
2. Tap the scale on the lower left or right corner of the platform
to activate.
3. 888.8 will flash on the display until 000.0 is displayed.
4. Step on the scale and stand still to weigh. 000.0 will blink until
your correct weight is locked in and displayed.
5. Step off the scale and the scale turns off automatically.
NOTE: Stepping on the scale before 000.0 appears will cause
“E”
(error signal). If “E” does appear, step off the scale and start again.
NOTE: It is not necessary to have the user’s personal data pro-
grammed into the scale to obtain an accurate weight-only reading.
NOTE: For accurate fat estimates, always measure in bare feet.
NOTE: It is normal for your weight to vary during a day and from
one day to another, slight changes in weight are generally normal.
INSTRUCTIONS FOR BODY FAT ESTIMATION:
1. Make sure you have programmed your personal data.
2. Place the scale on a flat, level surface. A hard surface is best for
maximum accuracy. Placing the scale on a soft surface, such as
a deep pile rug, may affect weighing accuracy.
3. Use your toe to tap your personal user number. Your personal
data will appear on the display.
4. Wait until 000.0 appears on the display.
5. Step on the scale making sure that your toes and heels are
correctly positioned on the footpads.
Small Person Large Person
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6. “000” will blink and your weight will appear on the display for
approximately 3 seconds.
7 “BF” will flash and your body fat % will appear on the display.
8. The scale will turn off automatically after a couple of seconds.
NOTE: For accurate body fat measurement estimates always
measure in bare feet.
Educational Materials
How Does My Professional Body Fat Monitor and
Scale Work?
Your new Professional Body Fat Monitor and Scale works on a prin-
cipal called “BIA” or bioelectrical impedance analysis. The scale
sends a low-level electric current through your body (you won’t feel
a thing!). While the current travels easily through lean muscle, it must
work harder to pass through fat. The harder the current works, the
higher “impedance value” it produces. To put it simply, the scale
plugs the impedance value into an equation along with your sex,
age, height and weight to calculate body fat %.
BIA values can be affected by hydration, food and liquid consump-
tion, recent exercise, and time of day, so it’s important to track your
progress regularly. And don’t worry about short-term fluctuations -
the goal is long-term fitness and health!
Helpful Monitoring Tips:
l Stick with your scale. Avoid weighing yourself on health club
scales or other scales, since measurements can vary among
devices.
l Try to measure yourself at the same time of day, like first thing in
the morning.
l Don’t eat or exercise for two hours before you get on the scale.
l Don’t get upset by short-term weight gains or plateaus.
Remember, the goal is long-term fitness.
l Once you reach your desired weight and body fat %, use your
body fat scale once a week to maintain a healthy lifestyle.

Monitoring Body Fat Promotes Healthy Weight Loss!
Amy and Sue are both 5’4” and weigh 150 pounds. Each has a
starting body fat % of 35.75%. To get fit, Amy cut calories and tried
a “fat-free” diet. Sue reduced her calorie intake, but added regular
aerobic exercise and strength training.
At the end of eight weeks, each woman lost 15 pounds. What’s the
difference? As you can see from the chart, Amy actually got “fatter,”
gaining body fat. Sue lost weight and decreased her body fat.
Losing weight alone does not mean getting fit!
NOTE: The materials in this brochure are not intended to replace
advice from your doctor or fitness professional. Please consult with
your physician before beginning any fitness program or fat or weight
reduction program. Individual weight loss will vary. Health o meter
takes no responsibility for individual results, or any claim made by a
third party.
Keep Moving!
You don’t need a health club membership or pricey exercise equip-
ment to get in shape. The key is to keep moving. Find an activity
you love, whether it’s walking, swimming, cycling, or aerobics, and
stick with it. Start slowly, then build up to 30-60 minutes of aerobic
activity three to four days a week. Regular exercise helps improve
circulation, relieve stress, increase metabolism, improve posture,
increase energy and trim and tone your entire body!
Best of all, the more you exercise, the more fat you burn! That’s
right. Muscles burn fat while you’re working out and while you’re at
rest. The more lean muscle mass you build, the easier it becomes
to maintain a healthy percentage of body fat and that’s important.
Did you know that the average person loses
l/2 pound of muscle
and gains 1-1/2 pounds of fat a year as part of the natural aging
process? Building and maintaining healthy muscles is very impor-
tant to life-long fitness.
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Aerobic Exercise or Cardiovascular Training raises your heart rate,
strengthening your heart and lungs while you burn calories.
Cardiovascular exercises include cycling, swimming, power walking
or running, and aerobic classes. To be effective, you must reach
and stay within your “target heart rate,” defined as 50-70% of your
maximum heart rate.
To calculate your maximum heart rate, subtract your age from 220.
To determine your target heart rate, multiply your maximum heart
rate by 50-70%. If you raise your heart rate above your target
range, you will still get an aerobic benefit, but you will not burn fat.
Examples:
Age Maximum Heart Rate
Target Heart Rate
25
220-25 = 195
97.5-l 36. 5
30 220-30 = 190 95.0-133.0
35 220-35 = 185 92.5-129.5
40 220-40 = 180 90.0-l 26.0
45
220-45 = 175 87.5-l 22.5
The American Heart Association recommends 30-60 minutes of
aerobic exercise three to four times a week to promote cardio-
vascular fitness.
Resistance or Strength Training firms the body and tones the mus-
cles. While these exercises, which include weight lifting, sit-ups,
and toning, do not directly burn fat, they do build muscle. The more
lean muscle you have, the more easily your body can burn calories
and reduce body fat.
Fitness professionals recommend at least 30 minutes of strength
training two to three days a week.
Helpful Exercise Tips:
l Setgoals. Write down what you want to achieve in the short
and long term.
l Make exercise a habit. Choose a time every day - even
30 minutes - and stick to it.
l Vary your workout. Mix up your activities to avoid burn out.
l Recruit a friend! Working out as a team keeps you both
motivated.
l Keep a success journal. Write down your activity, weight and
body fat percentage.
Through regular exercise you can lose weight by burning fat. With diet
alone, you lose weight by losing beneficial muscle and bone tissue.
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Monitor Your Body Fat
You’ve already learned how important proper body fat levels are for
total health and fitness. Now you’ll learn how to find your body fat
baseline and get the maximum benefit from your Professional Body
Fat Monitor and Scale.
Every body is different, and ever-changing. It’s not uncommon for
your weight to fluctuate by as much as three pounds throughout the
day. While this is normal
- usually associated with changes in
hydration
- it does change your body composition slightly. That’s
why it is important to establish your personal baseline before you
set your fitness goals.
The first 7-10 days you use your Professional Body Fat Monitor and
Scale, record your weight and body fat % in this chart. You will use
these numbers to calculate your baseline.
Day 1
Day 2Day 3Day4Day 5Day 6Day 7 Day 8
Day
9Day 10
Weight
--
!G%
Finding your baseline is easy!
Just total your weight and body fat %, then divide each total by the
number of days.
Baseline Weight = Total Weight + Number of Days
Baseline Body Fat
% = Total Body Fat %+ Number of Days
Once you determine your baseline numbers, you’re ready to use
your Professional Body Fat Monitor and Scale to reach your
fitness goals!
Why Measure Body Fat?
The key to long-term weight management and better health is
building lean muscle and losing body fat. Being healthy doesn’t
mean getting “skinny.” A thin person can have an unhealthy excess
of body fat. A muscuslar person can technically be overweight, but
healthy. Getting and staying lean means controlling your body fat
percentage.
Health professionals outline healthy body fat levels as follows:
l Fit: No more than 23% body fat for men, 27%
for women.
l Exceeds Ideal Range: 24% or more body fat for men, 28% or
more for women
l Obese: Defined as an excess of 30% body fat for men
or women.
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Measuring estimated body fat and weight together gives you a
more accurate picture of your total fitness. As part of a fitness plan,
it helps you set more realistic goals, and better reflects a positive
healthy change in your overall body composition. Unlike weight,
body fat levels do not fluctuate in response to gains or losses of
muscle or water content.
Body fat isn’t always visible, and
traditional scales can’t measure it.
Is All Body Fat Bad?
Everyone has some body fat. In fact, “Essential” body fat helps
keep you healthy. It cushions and insulates your joints, tissues and
vital organs. It helps regulate body temperature. It stores important
vitamins. It even helps the body sustain itself when food is scarce. If
you had too little body fat, your body would start breaking down
muscle tissue for energy.
Too much body fat, however, can lead to serious health problems,
including heart disease, high blood pressure, type 2 diabetes,
stroke, osteoarthritis, gallbladder disease, sleep apnea and other
respiratory disorders, and certain types of cancer.
How Much Body Fat is Right for Me?
Here are some guidelines for determining a healthy body fat per-
centage. However, to determine the body fat range that’s right for
you, we recommend you consult your doctor.
Body Composition Analyzer Healthy Body Fat Guidelines
Under 30 Years Old Over 30 Years Old
Women
17% to 24% 20% to 27%
Men 14% to 20% 17% to 23%
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