Fungsi pada suunto M4 / heart rate watch - Suunto M4 review.

jam akan cadangkan kita hari2 bersenam, so ni dia bagitau hari ni rest day, tak payah senam.

ini jadual yg jam ni bagi..utk sesi senaman seminggu.. bermula hari rabu, khamis, jumaat dan seterusnya..

lagi tinggi graph tu..lagi tinggi heart rate kita kena capai waktu senam, jam akan berbunyi menandakan kita dah sampai pada heart rate yg dikehendaki jam.

ini pula masa senaman yg disuggestkan oleh jam, maknanya kita kena bersenam 3 jam 30 minit dalam masa seminggu..

jam ni akan bagi tahu bila perlu senaman, seperti contoh diatas. hard = heart rate tinggi selama 50 minit.

boleh key in berat & tinggi, jam akan calculate berat yg sesuai utk kita..

69.6kg tu berat skrg, jam suruh maintain diantara 53.4kg hingga 72kg , jgn lebih jgn kurang.

yang ni pula bmi kita..

dia suruh turunkan berat jadi 69 kg dalam masa jangkaan 3 minggu..

OK PIC dibawah BAHAGIAN TOTAL HISTORY SENAMAN YG KITA DAH BUAT

maknanya 25kali senaman aku dah buat, dan total masa senam 73jam.

29462 kalori yang aku dah bakar dalam masa sebulan.

dia bagi tau target yg dia bagi kita dah tercapai atau belum. utk 7 hari

dia bagi tau target yg dia bagi kita dah tercapai atau belum. utk sebulan

pic dibawah BAHAGIAN HISTORY LAST SENAMAN.

TIME & DATE

175% iaitu 75% melebihi masa yg jam ni dah tetapkan

jumlah masa senaman 

kalori yang dibakar selepas senam

purata heart rate selepas senam

heart rate paling tinggi ketika senaman

kelebihan suunto
1. heart rate belt nipis, letak kat dada tak nampak sgt.
2. ada suggestion hari & berapa lama masa bersenam & rest, macam personal trainer la kan..
3. dia akan bg kita lingkungan heart rate yg perlu kita capai semasa latihan...contoh 147-157. (tiada heart rate zone yg kita boleh set sendiri)

kekurangan
1. mahal, kih kih kih..rm550.
2. senang calar, plastik


kesimpulannya...aku tak ikut pun suggestion yg jam ni bagi & suruh buat,(sbb masuk marathon, ahad selalu run, kadang jadual yg jam bg tak sesuai dgn jadual rest day utk marahon aku masuk)
aku guna utk tgk kalori yg aku dah bakar je...so sebelum beli..fikir2kan...nampak mcm byk fungsi..
tapi kalau kita tak guna, baik kita beli jam yg murah je(xdela murah sgt).

kalau aku diberi pilihan kali ke dua, aku akan pilih , cukup yg ada heart rate zone & kalori. maybe brand polar.

penting atau tidak?
1. for motivation...kita nampak hasil(kalori) apa yg kita buat.
2. boleh tahu fitness level kita
3. kita boleh target heart rate zone yang kita nak..sbb setiap heart rate zone ada fungsinya..

Cara kira maximum heart rate.
220 - umur = max heart rate. so sesuaikan dengan % heart rate yang anda mahu ketika bersenam, rujukkan seperti dibawah.

TRAINING ZONES

Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.