Suunto M4 manuale d’uso

SUUN T O M4 USE R GUIDE en[...]

1 Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 2 Display icons and segments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 3 Using buttons . . . . . . . . . . . . . . . . . . . . . . . . . . .[...]

General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Pairing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 13.1 Sleep mode and initial settings . . . . . . . . . . . . . . . . . . . . . . . . [...]

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 m[...]

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 c[...]

2 DISPLAY ICONS AND SEGMENTS 6[...]

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 [...]

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 [...]

● 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[...]

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[...]

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 . 11 en[...]

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. 1 2 3 4 WARNING: People who have a pacemaker, defibrillator, or other implanted electronic de[...]

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[...]

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 t[...]

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 [...]

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 intensi[...]

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. Weeks Maximal Very hard Hard Moderate Easy Level x2 1x15 min 2x25 min 1x25 min Very poor x2 2x20 min 2 x30 min Poor x6 3x25 min 2x30 min 1x35 min Fair x6 2x30 min 3x40 [...]

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 s[...]

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 . The device saves the exercise log automatically if you do not continue the exercise by pr[...]

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 ● du[...]

11 REST HR AND FITNESS TEST 11.1 Testing your fitness level Proceed with the fitness test (Rockport test) to evaluate your fitness level. The test helps you to follow your progress and give up-to-date information for various calculations in the device. The fitness test usually takes 10-30 minutes, depending on your walking speed. Find a level and e[...]

When ready, Suunto M4 calculates your fitness index (scale 0 - 10) and shows your current fitness level: very poor = 0 - 1.9 below average = 2 - 3.9 fair = 4 - 4.9 good = 5.0 - 5.9 very good = 6.0 - 6.9 excellent = 7.0 - 10.0 NOTE: If you are using a guided exercise program, the fitness test is considered an exercise and affects the target completi[...]

2. Make sure your device receives the HR signal. 3. Lie down and relax for three minutes. 4. Check your heart rate from the device and adjust it accordingly in the personal settings . 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 en[...]

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 prev[...]

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 recom[...]

● 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 exer[...]

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. To adjust the settings: 1. In the time view, keep pressed to enter the settings. 2. Press to enter the first setting. You can browse through the setting steps with and . 3. Press or to change the values. Press[...]

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. ● weight : guides you towards your target weight. The device only accepts safety weight targets within the limits of normal weights based on your BMI. [...]

Pairing ● skip : skip pairing ● belt : pair HR belt NOTE: Sounds do not work while the backlight is on. 13.1 Sleep mode and initial settings To change the initial settings, you have to put the device into sleep mode. To put the device into sleep mode: 1. After the last step of general settings, when the device asks you to confirm that the setti[...]

When the alarm sounds, press stop ( ) to turn it off. After you have stopped the alarm, it sounds the same time the following day. 13.2 Changing language If you want to change the device's language or you have chosen the wrong language when setting up the device, the device needs to be put to sleep. For information on how to put the device to [...]

14 CONNECTING TO WEB Transfer your recorded logs with an optional Suunto PC POD or Suunto Movestick to Movescount.com. Movescount is an online sports community that offers you a rich set of tools to manage your daily activities and create engaging stories about your experiences. Movescount offers you new ways to get inspired with other members to d[...]

15 PAIRING HR BELT Pairing means that you connect two devices so that they send and receive information between each other. The HR belt included in the Suunto M4 package is already paired with your Suunto M4. Pairing is required only if you want to change your HR belt. Suunto M4 is compatible with Suunto Dual Comfort Belt. To pair an HR belt: 1. In[...]

3. Scroll to the device's pairing option. 4. Insert the battery in the HR belt the right side up. 33 en[...]

16 CARE AND MAINTENANCE Handle the unit with care – do not knock or drop it. Under normal circumstances the device will not require servicing. After use, rinse it with fresh water, mild soap, and carefully clean the housing with a moist soft cloth or chamois. NOTE: Do not expose the device to any detergents, solvents, or insect repellents, as the[...]

NOTE: Carefully ensure that the plastic O ring is properly placed so that the wristop computer remains water-resistant. Careless battery replacement may void the warranty. NOTE: Be careful with the spring in the battery compartment (see illustration). If the spring is damaged, please send your device to an authorized Suunto representative for servi[...]

16.2 Replacing HR belt battery Replace the battery as illustrated here: NOTE: Suunto recommends that the battery cover and the O ring are changed simultaneously with the battery to ensure that the HR belt remains clean and water resistant. Replacement covers are available with replacement batteries from your authorized Suunto dealer or web shop. 36[...]

17 SPECIFICATIONS 17.1 Technical specifications General ● Operating temperature: -10° C to +50° C / +14° F to +122° F ● Storage temperature: -30° C to +60° C / -22° F to +140° F ● Weight (device): 40 g / 1.41 oz ● Weight (HR belt): max. 55 g / 1.95 oz ● Water resistance (device): 30 m / 100 ft (ISO 2281) ● Water resistance (HR b[...]

Heart rate ● Display: 30 to 240 ● Rest HR: estimated at 60 bpm. Adjustable from 30 to 150 bpm. Personal settings ● Birth year: 1910 - 2009 ● Weight: 30 - 200 kg or 66 - 400 lb ● Height: 90 - 256 cm or 3 ft 03 in - 7 ft 06 in 17.2 Trademark Suunto M4, its logos, and other Suunto brand trademarks and made names are registered or unregistere[...]

17.5 ICES This Class [B] digital apparatus complies with Canadian ICES-003. 17.6 Copyright Copyright © Suunto Oy 2009. All rights reserved. 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[...]

17.8 Disposal of device Please dispose of the device in an appropriate way, treating it as electronic waste. Do not throw it in the garbage. If you wish, you may return the device to your nearest Suunto representative. 40[...]

18 WARRANTY SUUNTO LIMITED WARRANTY FOR Suunto M4 This Limited Warranty is valid as of January 1st, 2008. Suunto warrants that during the Warranty Period Suunto or a Suunto Authorized Service Center (hereinafter referred to as Service Center) will, at its sole discretion, remedy defects in materials or workmanship free of charge either by a) repair[...]

defects or damage caused by misuse of the Product or contrary to the instructions. 2. user manuals or any third-party software; 3. defects or alleged defects caused by the fact that the Product was used with, or connected to, any product, accessory, software and/or service not manufactured or supplied by Suunto, or was used otherwise than for its i[...]

premium rates may apply) for further details and instructions on how to bring your Product for Warranty Service. Please, use prepaid freight when shipping your Product to your local authorized Suunto retailer. Limitation of Liability To the maximum extent permitted by applicable mandatory laws, this Limited Warranty is your sole and exclusive remed[...]

© Su unto O y 8/ 2010 Su unto i s a regi ste red tra dem ark of S uunt o Oy. All R ight s res er ved . SUUNTO HELP DESK Global +358 2 284 1160 USA (toll free) 1-800-543-9124 Canada (toll free) 1-800-267-7506 www.suunto.com[...]