Suunto M4 Podręcznik Użytkownika

SUUNTO M4 USER GUIDEen

4 USING BUTTONSBy pressing the following buttons, you can access the following features: (PLAY/STOP):●choose exercise, suggestion, prev. exercise, hi

5 GETTING STARTEDStart by personalizing Suunto M4 to get accurate guidance in reaching yourgoals. Through the personal settings, you tune your Suunto

●date●personal settings: year of birth, sex, weight, height, (calculated BMI), fitnesslevel NOTE: BMI (Body Mass Index) is a number calculated from yo

Select one of the following options:●very poor: you prefer using the elevator or driving to walking, or sometimeswalk for pleasure, and occasionally e

6 USING BACKLIGHT AND BUTTON LOCKPress to activate the backlight.Keep pressed to lock or unlock the button. When the button islocked, is sh

7 PUTTING ON HR BELTAdjust the strap length so that the heart rate (HR) belt is tight but stillcomfortable. Moisten the contact areas with water or g

8 STARTING EXERCISEAfter the initial settings, you can start exercising. The guided exercise programis automatically used to guide you to the next fi

duration, the device estimates the kcal consumption and adjusts your exerciseplan and history accordingly. TIP: Warm up before and cool down after exe

9 DURING EXERCISESuunto M4 gives you additional information to help guide you during yourexercise. This information can be both helpful and rewarding

9.1 During guided exerciseA guided exercise is part of the recommended plan to achieve your target. Ina guided exercise, Suunto M4 shows your progres

1 SAFETY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

10 WEEKLY EXERCISE PROGRAM EXAMPLE:FROM POOR TO EXCELLENT LEVELThe following table shows the basis for recommendations provided by yourdevice when yo

11 AFTER EXERCISE11.1 After exercise with HR1. Press to stop the exercise.2. Select yes ( ) to confirm stopping the exercise and to view the summa

TIP: You can skip the summary by keeping pressed in the first summaryview. To view the previous exercise summary later, press in the time view an

Based on your estimation, the device estimates the kcal consumption andadjusts your exercise plan and history accordingly. NOTE: Follow your personal

12 REST HR AND FITNESS TEST12.1 Testing your fitness levelProceed with the fitness test (Rockport test) to evaluate your fitness level. Thetest help

When ready, Suunto M4 calculates your fitness index (scale 0 - 10) and showsyour current fitness level:very poor=0 - 1.9below average=2 - 3.9fair=4 -

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 accordi

13 REVIEWING PLANS AND HISTORYYou can review the following information:●suggestion: recovery time and also the recommendation for your nextexercise,

13.1 Exercise planAfter you have set your fitness level in the initial settings, Suunto M4 offers youa long term plan with a 7-day overview, in line

●previous fitness test date and result●graph of the previous 7 fitness test results NOTE: The percentages of completed weekly and monthly targets incl

14 Adjusting settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30Time and per

14 ADJUSTING SETTINGSYou can adjust the settings in the time view. During exercise, you can only setthe sounds on or off, keeping pressed.To adjust

Target type●fitness: guides you towards your next fitness level. When you reach theexcellent fitness level, the device optimizes the exercise program

Pairing●skip: skip pairing●belt: pair HR belt NOTE: Sounds do not work while the backlight is on.14.1 Sleep mode and initial settingsTo change the in

When the alarm sounds, press stop ( ) to turn it off.After you have stopped the alarm, it sounds the same time the following day.14.2 Changing langua

15 CONNECTING TO WEBTransfer your recorded logs with an optional Suunto PC POD or SuuntoMovestick to Movescount.com.Movescount is an online sports co

16 PAIRING HR BELTPairing means that you connect two devices so that they send and receiveinformation between each other.The HR belt included in the

3. Scroll to the device's pairing option.4. Insert the battery in the HR belt the right side up.36

17 CARE AND MAINTENANCEHandle the unit with care – do not knock or drop it.Under normal circumstances the device will not require servicing. After us

NOTE: Carefully ensure that the plastic O ring is properly placed so that thewristop computer remains water-resistant. Careless battery replacement m

17.2 Replacing HR belt batteryReplace the battery as illustrated here: NOTE: Suunto recommends that the battery cover and the O ring are changedsimul

Limitation of Liability . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 444

18 SPECIFICATIONS18.1 Technical specificationsGeneral●Operating temperature: -10° C to +50° C / +14° F to +122° F●Storage temperature: -30° C to +60

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 k

18.5 ICESThis Class [B] digital apparatus complies with Canadian ICES-003.18.6 CopyrightCopyright © Suunto Oy 2009. All rights reserved. Suunto, Suu

19 WARRANTYSUUNTO LIMITED WARRANTYSuunto warrants that during the Warranty Period Suunto or a Suunto AuthorizedService Center (hereinafter Service Ce

2. has been repaired using unauthorized spare parts; modified or repaired byunauthorized Service Center;3. serial number has been removed, altered or

© Suunto Oy 4/2011Suunto is a registered trademark of Suunto Oy. All Rights reserved. SUUNTO HELP DESKGlobal +358 2 284 1160USA (toll free)

1 SAFETYTypes of safety precautions: WARNING: - is used in connection with a procedure or situation that may resultin serious injury or death. CAUTIO

CAUTION: TREAT AS ELECTRONIC WASTE. CAUTION: DO NOT KNOCK OR DROP.6

2 WELCOMEThank you for choosing Suunto M4 heart rate monitor!Suunto M4 heart rate monitor is like having a personal trainer on your wrist –telling yo

This User Guide is here to help you get the most out of your exercise withSuunto M4. Read it through to make using your new Suunto M4 even moreenjoyab

3 DISPLAY ICONS AND SEGMENTS9en