Suunto M4 User manual

SUUNTO M4
USER GUIDE
en

1 Welcome ...................................................................... 4
2 Display icons and segments ................................................. 6
3 Using buttons ................................................................ 7
4 Getting started ............................................................... 8
4.1 Estimating your fitness level ...................................... 9
5 Using backlight and button lock ........................................... 11
6 Putting on HR belt .......................................................... 12
7 Starting exercise ............................................................ 13
7.1 Troubleshooting: No HR signal .................................. 14
8 During exercise ............................................................. 15
8.1 During guided exercise .......................................... 16
9 Weekly exercise program example: from poor to excellent level ......... 17
10 After exercise .............................................................. 18
10.1 After exercise with HR .......................................... 18
10.2 After exercise without HR ...................................... 19
11 Rest HR and fitness test .................................................... 21
11.1 Testing your fitness level ....................................... 21
11.2 Testing your rest HR ............................................ 22
12 Reviewing plans and history .............................................. 24
12.1 Exercise plan .................................................... 25
12.2 History & trend ................................................. 25
12.3 Previous exercise ............................................... 26
13 Adjusting settings ......................................................... 27
Time and personal settings ......................................... 27
Target type ........................................................... 28
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General settings ..................................................... 28
Pairing ................................................................ 29
13.1 Sleep mode and initial settings ................................ 29
13.2 Changing language ............................................ 30
14 Connecting to web ........................................................ 31
15 Pairing HR belt ............................................................. 32
15.1 Troubleshooting ................................................ 32
16 Care and maintenance .................................................... 34
16.1 Replacing battery ............................................... 34
16.2 Replacing HR belt battery ...................................... 36
17 Specifications .............................................................. 37
17.1 Technical specifications ........................................ 37
17.2 Trademark ...................................................... 38
17.3 CE ............................................................... 38
17.4 ICES ............................................................. 38
17.5 Copyright ....................................................... 38
17.6 FCC compliance ................................................ 39
17.7 Patent notice ................................................... 39
17.8 Disposal of device .............................................. 40
18 Warranty ................................................................... 41
Warranty Period ..................................................... 41
Exclusions and Limitations .......................................... 41
Access to Suunto warranty service .................................. 42
Limitation of Liability ................................................ 43
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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. So, whether you are exercising at
home, out walking, or hitting the gym, you can just free your mind and enjoy
your workouts.
Suunto M4 key features are designed to make your exercise as efficient as
possible:
●easy to use with three buttons, large display, and nine language options
●start-up fitness test
●three personal targets to choose from: improving fitness, weight
management or free training
●automatically adapting training program for the next seven days, based
on your personal fitness data
●instructions during workout guiding when to work harder or ease down
●next workout suggestion showing ideal duration and intensity
●heart rate and calories burned
●exercise summaries
●motivating feedback
●comfortable heart rate belt that is compatible with most gym cardio
equipment and Suunto Fitness Solution
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This User Guide is here to help you get the most out of your exercise with
Suunto M4. Read it through to make using your new Suunto M4 even more
enjoyable.
Your exercise does not have to stop when your workout ends. Continue your
fitness experience online and get even more out of every move at
Movescount.com. With an optional Suunto Movestick you can connect your
Suunto M4 to Movescount.com, upload training logs, share your progress with
friends, and exchange emotions and thoughts. Check out Movescount.com
today and sign up. Get motivated and start having fun. Because that’s what
fitness is all about.
NOTE: Be sure to register your device at www.suunto.com/register to get the
full range of Suunto support.
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2 DISPLAY ICONS AND SEGMENTS
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3 USING BUTTONS
By pressing the following buttons, you can access the following features:
(PLAY/STOP):
●choose EXERCISE, SUGGESTION, PREV. EXERCISE, HISTORY & TREND, FITNESS TEST,
WEB CONNECT
●start/stop exercise
●increase/move up
(NEXT):
●switch views
●enter/exit settings by keeping pressed
●accept/move to the next step
(LIGHT/LOCK):
●activate the backlight
●lock button by keeping pressed
●decrease/move down
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4 GETTING STARTED
Start by personalizing Suunto M4 to get accurate guidance in reaching your
goals. Through the PERSONAL settings, you tune your Suunto M4 according to
your physical traits and activity. Many of the calculations use these settings,
so it is important that you are as accurate as possible when defining the values.
Press any button to activate your Suunto M4.
To set the initial settings:
1. Press any button to activate the device. Wait until the unit wakes up and
says HOLD 2 SEC. Keep pressed to enter the first setting.
2. Press or to change values.
3. Press to accept a value and to move to the next setting. Press to
return to the previous setting.
4. When you are ready, select YES ( ) to confirm all settings. If you want to
modify the settings, select NO ( ).
You can set the following initial settings:
●LANGUAGE: English, Deutsch, français, español, portuguese, italiano,
Nederlands, svenska, suomi
●UNITS: metric / imperial
●TIME: 12 / 24 h, hours and minutes
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●DATE
●PERSONAL SETTINGS: year of birth, sex, weight, height, (calculated BMI), fitness
level
NOTE: BMI (Body Mass Index) is a number calculated from your weight and
height. It indicates whether your weight is within healthy limits. However, if you
are very muscular, your calculated BMI may be higher than expected, because the
BMI ranges are based on average body types.
NOTE: Once you have entered your year of birth, your device automatically
sets the maximum heart rate (max. HR) using the formula 207 –(0.7 x AGE)
published by the American College of Sports Medicine. If you know your real max.
HR, you should adjust the automatically given value to the known value.
For information about adjusting the settings at a later time, see Chapter 13
Adjusting settings on page 27.
TIP: Press in the time view to view the status of your current day exercise
target, date and seconds with the time. The display returns to show only the time
to save battery life, if you do not press again after 2 minutes.
4.1 Estimating your fitness level
To get guidance during exercise, you need to estimate your current fitness
level in the initial settings.
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Select one of the following options:
●VERY POOR: you prefer using the elevator or driving to walking, or sometimes
walk for pleasure, and occasionally exercise sufficiently to cause heavy
breathing or perspiration.
●BELOW AVERAGE: you exercise regularly 10 to 60 minutes per week in
recreation or work requiring modest physical activity, such as golf, horseback
riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, or yard
work.
●FAIR: you run less than one mile (1.6 km) per week or spend less than 30
min per week in comparable physical activity.
●GOOD: you run 1 to 5 miles (1.6 - 8 km) per week or spend 30 to 60 min per
week in comparable physical activity.
●VERY GOOD: you run 5 to 10 miles (8 - 16 km) per week or spend 1 to 3 hours
per week in comparable physical activity.
●EXCELLENT: you run over 10 miles (16 km) per week or spend over 3 hours
per week in comparable physical activity.
To get even more accurate guidance, perform the fitness test, see Section 11.1
Testing your fitness level on page 21.
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5 USING BACKLIGHT AND BUTTON LOCK
Press to activate the backlight.
Keep pressed to lock or unlock the button. When the button is
locked, is shown on the display.
TIP: Lock the button to avoid accidentally starting or stopping your
stopwatch.
NOTE: When the button is locked during the exercise, you can still change
the views by pressing .
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6 PUTTING ON HR BELT
Adjust the strap length so that the heart rate (HR) belt is tight but still
comfortable. Moisten the contact areas with water or gel and put on the HR
belt. Ensure the HR belt is centered on your chest and the red arrow is pointing
up.
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WARNING: People who have a pacemaker, defibrillator, or other implanted
electronic device use the HR belt at their own risk. Before starting the initial use of
the HR belt, we recommend an exercise test under a doctor’s supervision. This
ensures the safety and reliability of the pacemaker and HR belt when being used
simultaneously. Exercise may include some risk, especially for those who have been
inactive. We strongly advise you to consult your doctor prior to beginning a regular
exercise program.
NOTE: HR belts with ANT icon ( ) are compatible with ANT compatible Suunto
wristop computers and with Suunto ANT Fitness Solution, while HR belts with IND
icon ( ) are compatible with most exercise equipment with inductive heart rate
reception. Your Suunto Dual Comfort Belt is both IND and ANT compatible.
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7 STARTING EXERCISE
After the initial settings, you can start exercising. The guided exercise program
is automatically used to guide you to the next fitness level, or to maintain an
excellent fitness level. The guided exercise program is based on your current
fitness level specified in the initial settings. For information on how to get to
the next fitness level, see Section 12.1 Exercise plan on page 25. If you want to
exercise without guidance, select the FREE exercise program in the settings,
see Chapter 13 Adjusting settings on page 27.
To start exercising:
1. Moisten the contact areas and put on the HR belt.
2. In the time view, press to select EXERCISE.
3. Confirm EXERCISE with .
Before the exercise begins, the device shows how long your HR should stay
within specific HR limits.
4. Press to start recording your exercise.
TIP: You can use Suunto M4 as a stopwatch without the HR belt. Without the
HR belt only the duration of the exercise is shown. After the exercise, you can
estimate the intensity level of your exercise. Based on your estimation and the
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duration, the device estimates the kcal consumption and adjusts your exercise
plan and history accordingly.
TIP: Warm up before and cool down after exercices. These should be done with
low intensity.
7.1 Troubleshooting: No HR signal
If you lose the HR signal, try the following:
●Check that you are wearing the HR belt correctly.
●Check that the electrode areas of the HR belt are moist.
●Replace the battery of the HR belt and/or the device, if problems persist.
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8 DURING EXERCISE
Suunto M4 gives you additional information to help guide you during your
exercise. This information can be both helpful and rewarding.
Here are some ideas on how to use the device during exercise:
●Press to see in real time the duration, your HR and additionally your
average HR, kcal consumption, the heart rate zone you are in and the time.
Adjust the intensity of the exercise to reach the desired heart rate zone.
●Keep pressed to lock the button to avoid accidentally stopping your
stopwatch.
●Press to stop the exercise.
TIP: Switch the sounds on or off ( ) during exercise by keeping pressed. You
cannot switch the sounds on, if you have set sounds to ALL OFF in general settings,
see Chapter 13 Adjusting settings on page 27.
NOTE: Suunto M4 cannot receive the HR belt signal under water. However,
you can always follow the program by training without the HR belt and estimate
your effort level after the exercise.
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8.1 During guided exercise
A guided exercise is part of the recommended plan to achieve your target. In
a guided exercise, Suunto M4 shows your progress and guides you towards
the optimal intensity level. When the arrow on the display is pointing up, you
should increase the intensity. When the arrow is pointing down, you should
decrease the intensity.
The filling arrows on the outer rim tell you during the exercise how far you are
from reaching your daily target. When you have reached your target, is
shown.
NOTE: The plans follow the guidelines of the American College of Sports
Medicine for exercise prescription. For more information about the plans, see
Section 12.1 Exercise plan on page 25.
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9 WEEKLY EXERCISE PROGRAM EXAMPLE:
FROM POOR TO EXCELLENT LEVEL
The following table shows the basis for recommendations provided by your
device when you follow the exercise program.
WeeksMaximalVery
hard
HardModerateEasyLevel
x21x15 min2x25 min1x25 minVery poor
x22x20 min2 x30 minPoor
x63x25 min2x30 min1x35 minFair
x62x30 min3x40 minGood
x81x30 min2x40 min2x35 minVery
good
2x20 min2x40 min1x50 min1x60 minExcellent
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10 AFTER EXERCISE
10.1 After exercise with HR
1. Press to stop the exercise.
2. Select YES ( ) to confirm stopping the exercise and to view the summary,
or select NO ( ) to continue the exercise.
3. Press to browse through the different views of the summary.
4. Keep pressed to return to the time view.
You can view the following information in the summary:
●starting time and date of the exercise
●percentage completed from the target (guided exercise)
●duration of the exercise
●amount of calories burned
●average HR
●peak HR
NOTE: If your peak HR during the exercise has exceeded your maximum HR
set in the device settings, the device automatically asks if you want to update your
maximum HR.
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TIP: You can skip the summary by keeping pressed in the first summary
view. To view the previous exercise summary later, press in the time view and
select PREV. EXERCISE.
TIP: During exercises using a heart rate belt, you can pause the stopwatch by
pressing .Thedevicesavestheexerciselogautomaticallyifyoudonotcontinue
the exercise by pressing within one hour. To continue recording, select NO ( ).
TIP: Hand-wash the heart rate belt regularly after use to avoid unpleasant
odor.
10.2 After exercise without HR
1. Press to stop the exercise.
2. Select YES ( ) to confirm stopping the exercise, or NO ( ) to continue
the exercise.
3. If you stopped the exercise, select YES ( ) to save it. Select NO ( ) if you
do not want to save the exercise.
4. If you saved the exercise, the device asks you to estimate your effort. Select
EASY, MODERATE, HARD, VERY HARD, or maximal with and . Confirm
with .
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Based on your estimation, the device estimates the kcal consumption and
adjusts your exercise plan and history accordingly.
NOTE: Follow your personal feeling during the exercise when estimating your
exercise effort.
You can view the following information in the summary:
●starting time and date of the exercise
●percentage of completion
●duration of the exercise
●estimated amount of calories burned
TIP: You can use the estimation feature in sports where you cannot record
your HR or use your HR belt, for example swimming.
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