Innholdsfortegnelse for Fitbit: The Complete Manual i Fitbit: The Complete Manual

Take your fitness training up a notch and monitor your progress with Fitbit activity trackers. In this complete manual, we’ll guide you through everything you need to know to transform from a Fitbit novice into an accomplished user in no time at all. Discover more about the smartwatches that Fitbit has to offer, from the Ionic and Versa to the Alta and Charge 2 – we’ve got it all covered so there’s something for everyone. We’ve also included running tips and training advice, which will help you to get the most out of your workouts and your Fitbit activity tracker. Read on to find out more.…

In appearance, the Alta HR may be identical to the original Alta, but the device has Fibit’s PurePulse heart-rate monitoring and more in-depth sleep monitoring to give you greater detail in regards to your fitness. The battery life has also seen an upgrade, as it lasts up to a whole week before it needs charging. The Alta HR is more of a lifestyle device than the previous model, offering an insight into how you are sleeping and your average heart rate each day. If you own an Alta and are looking to upgrade, all of the accessories that were compatible with the Fitbit Alta are also compatible with the Alta HR, such as chargers and bands. Heart rate and sleep monitoring According to Fitbit, the Alta HR is the world’s…

The Fitbit Versa is more than just a fitness tracker; it is a smartwatch with fitness functions. With Fitbit OS built in, watch users can add more functionality by downloading apps to make it more of a lifestyle device. You can get apps for checking the local weather, control smart home lighting, and read the latest news. The activity tracker is made from lightweight anodised aluminium, meaning that it doesn’t become a burden when running. More than fitness Two of the key lifestyle features built in to the Versa are Fitbit Pay and music storage. Fitbit Pay enables you to make purchases from shops using just the watch as long as the store supports contactless payments. There’s no need for you to take your wallet with you when you go…

Fitbit Connect is the desktop version of the Fitbit app, with a few changes to make it work on a device with a much larger display. This can be seen from the Home screen, which is minimal in its design – providing only the tools to set up, sync or manage your music. Any time you want to check your fitness data, it will open your PC or Mac’s internet browser and go to the Fitbit website. The Fitbit website contains the same data as the mobile app, but thanks to the greater amount of screen space, the Fitbit website can display your data in greater detail. Hovering the mouse over certain parts will bring up more information on that window. For example, hovering the mouse over the graph will…

You’ll use it to: Join groups Find people who share interests Share posts Write an update and add data to go with it Walk more Get the motivation to walk Find friends Add friends via Facebook or email Make friends and stay up to date Making walking a social activity can encourage users to walk more. Fitbit claims that its users who have friends on the Fitbit app walk 700 more steps than those who don’t use the friend’s feature. That’s why Fitbit created the Community tab, a place to go to to find friends and make new ones. You can find this by opening the Fitbit app and tapping on the link along the bottom of the screen. There are three sections to this tab: Feed, Friends and Groups.…

Any form of physical exercise will help to improve both your physical and emotional wellbeing when performed on a regular basis. Having made the decision to start running regularly, it pays to know exactly what good you are doing for your mind and body, as this will help you to stay motivated and ensure your long-term fitness. Literally anyone can run; it just takes that first step. It might not feel easy to begin with, but progression is fast and the physical benefits start from day one. Stay a healthy weight There are many reasons why people get into running in the first place, but one of the most common is weight loss. Obesity is a serious problem in the developed world, particularly in the UK and US. As well…

When you start running for the first time, you are not expected to suddenly run full-pelt for three miles non-stop. In fact, it is much better to master the ‘walk/run’. Walking during a run is not showing weakness or a poor level of fitness. It is, in fact, the most sensible way to begin your running training. People assume that running is easy, and that all you do is start to run and continue for however long you want. How wrong they are! Running puts an enormous amount of pressure on your body, so when first starting out, you must be careful not to do any permanent damage by overworking your joints, bones and muscles. Adding walking to your running workout ensures that you increase the amount of time you…

The one thing that you absolutely must have in order to start running is a pair of trainers. This is also the one vital thing that we would urge you to invest in, because it will help your running from the outset. This doesn’t mean that you have to spend a fortune, but we would suggest that you get your feet checked at a running shop and buy from a suggested range of shoes – tell them your budget first so that you only see shoes that are appropriate. Also, don’t wear the same shoes as you do for walking, netball, the gym and so on, because these wear down in different ways, so you risk injury by running in them as well. Traditional shoes Running shoes traditionally come in…

Reduce the chance of injury by following our great advice, and say goodbye to long-term timeouts and interruptions. Keep the warming up and cooling down routines you have already established for every run that you do, focusing on loosening up the hips, calves, quads and hamstrings. Warming up your body will limit the chance of pulling something, and cooling down will reduce the onset of aches and pains that can leave you sore and unable to train. Stretching out regularly or taking part in a yoga or Pilates class will increase your flexibility and improve your running in the long run. If you experience pain that doesn’t subside after a walk break and stretch, then end the session. If you are feeling sore, then either do a small easy run…

When you first start running, it pays to put time aside for cross-training, which means doing other types of exercise to complement your running routine. Cross-training prevents you from overworking the same muscles every time you work out, and is also perfect for helping to build up stamina. It ensures that you work on parts of your body other than your legs, which is great for upping weight loss, and ensuring a balanced, well-formed physique. Once or twice a week, swap the road for the gym and try out some of the equipment available. The cross-trainer is a runner’s friend, thanks to the fact that you can work your entire body. Many runners use the cross-trainer as a way of rehabilitating after an injury, or for logging longer distances to…

Activity trackers are a great way to monitor your workouts in a non-intrusive manner. These kinds of devices have been on the market for years, but have recently increased in popularity as we are all becoming more aware of our health and fitness levels. Whether you’re a regular gym-goer or just looking to meet your 10,000-steps-a-day goal, there is a Fitbit wearable to suit your needs. There is a wide range of devices, from simple step counters to smart watches, and the bands can be swapped out to fit your style. Whether you’re going for a jog around the park or taking a nap, your Fitbit will have a function for helping. Some devices come with a Fitbit OS built in that allows them to use smartwatch features as well…

Don’t let the simple appearance of the Fitbit Flex 2 fool you; just because this activity tracker doesn’t have a display, it doesn’t mean it is lacking in features. This model is a redesign of the original Flex. 30 per cent smaller than the original, this is Fitbit’s slimmest wrist-worn device. The thin wirstband can perform all of the monitoring functions of other Fibit models, such as counting steps and tracking sleep. You may be surprised to learn that despite not having a screen, it can still display call and text notifications. The bands Each Flex 2 comes with two bands: small and large, so no matter what size your wrist is, there will be one band that will fit you. The fitness tracker itself is a small device no…

The Fitbit Charge HR was the company’s first device to have continuous and automatic heart rate monitoring on its wrist-based devices. Fitbit has taken this device and created the Charge 2 with the addition of a larger display and a sleeker appearance. The Charge 2 is also the first Fitbit device to have a touchscreen display – to navigate the menus, all you need to do is use the button on the side, tap on the screen or tap and hold. Health and fitness As well as being useful for workouts, your heart rate can also be an indicator of your stress level. If you are feeling stressed, you can use the Charge 2’s guided breathing sessions function to help bring this down. Stopping and taking time to relax is…

Fitbit devices are all attractive gadgets. They have simple and subtle designs, but don’t always match the outfit you want to wear. Fitbit knows this, so it makes its own line of metal and leather bands for its devices. But Fitbit also approached a couple of fashion brands to collaborate and create bands for its gadgets, creating what it calls the Designer Collection. As of the time of writing there are two brands: Tory Burch and Public School, both of which are compatible with only the Fitbit Alta or Alta HR. These are premium accessories that cost more than the devices themselves, but they give the Fitbit devices a whole new look. None of these bands are sweatproof or waterproof, so if you wanted to exercise with the device then…

Fitbit has made a series of devices to help you live the healthiest life possible. The activity trackers were designed to be worn all day long so they can provide reminders to reach step goals, motivate you through a workout and more. The Fitbit’s functions don’t just start and end with exercising though – there are features for tracking your diet, answering texts, tracking female health, as well as finding other Fitbit users to get advice. Across all of the devices, there are countless functions to help you live a healthier lifestyle, and there seems to be more every day. We suggest you take some time to scroll through your Fitbit’s menus and see what functions you can find or see what activities it can monitor, and also have a…

You’ll use it to: Reduce stress Relax to lower your blood pressure Follow a guide Instructions will take you through calming techniques Choose your length Select between a two-minute or five-minute session See progress Check if you’re following correctly Take a breath We live in a world where everything is so fast-paced and things can be done in an instant that we forget to take time to relax. To help us to remember to slow down, Fitbit introduced the Breathing function. At the time of writing this, the Breathing function is only available on four Fitbit devices: Blaze, Charge 2, Ionic and Versa. Breathing is something we do all the time without even thinking about it, but by sitting still and focusing on our breathing, we can reduce a large…

The first thing you must do before embarking on running as a lifestyle choice is to speak to a health professional, and make sure you feel 100 per cent fit, healthy and prepared with all the best advice possible. Running puts a lot of pressure on your body, and is physically demanding, especially when you’re just starting out, so be very aware of any niggling pains that crop up. If you have any health conditions that may affect your running, such as pregnancy, being over- or underweight, heart troubles, high blood pressure or diabetes, always speak to your GP for advice before embarking on a training programme. Devising a running training plan will differ depending on what your reasons for running are. The biggest motivation is weight loss, and choosing…

As a new runner, you can easily go out and just run three times a week and get a lot fitter. But if your goals are to run further or faster, or to enter a race, then there are other types of training that will help you to meet these goals, as well as give your fitness and weight loss an extra boost. Slow and steady When you first start running, all of your runs will be of the slow and steady variety, which is great for building up your endurance and getting your body used to the motions of running. But the slow, steady run is a staple part of any runner’s training plan, whether you’re working towards your first 5K or your fifth marathon. A steady run is…

It’s no good having a heart rate monitor (HRM) if you don’t know how to use it! At a basic level, the HRM can be used to keep an eye on your BPM over the course of a training session. Though you can expect it to rise over the course of the session, you can ensure that it doesn’t jump rapidly upwards or downwards. To get the most from it, however, you need to know your target heart rate. This is usually calculated as a percentage of your maximum heart rate, so that’s the first thing that you need to work out. The general formula for this is 220 minus your age – Charts on gym equipment will show your maximum heart rate for your age and the zones for…

Essential ID Recommended: TagNix ID Bracelet Price: From £12.95 / $N/A Website: tagnix.co.uk Safety is incredibly important when you are out for a run and these ID bracelets are a great way to ensure that if you are taken ill, for example, your medical details and contact information is easy to find. The removable stainless steel lets you have up to six lines of text as needed. Carry your phone and be seen Belkin Fitness Armband for iPhone Price: £34.99 / $34.99 Website: belkin.com This handy armband is designed to be lightweight, fit comfortably and be sweat resistant so it doesn’t rub. It helps you to carry your phone with you, and the touch-sensing cover lets you control it as you run. Plus, as an added safety feature, has reflective…

It can be hard to stay motivated when you are on a training plan and this can lead to you missing essential sessions. This is especially the case when it comes to the cold, winter months. If the weather turns too bad, it can be hard to motivate yourself to head out in the rain, and if snow forces you inside, then the treadmill can drain your will to run pretty fast. Luckily, we have some tried and tested motivational tricks that will ensure that you keep running all year around, helping you get to that start line in the best shape possible. Run with a group Running is an individual pursuit, and while this has a myriad of benefits, you only have yourself to rely on when it comes…

Join any gym and you will find that they offer a timetable packed to the brim with different exercise classes that you can take part in, often included in your membership or pay as you go. Taking part in classes can work really well with your running routine. It can help you to work on areas that running doesn’t cover, such as upper body strength or core toning; it can help your body to recover by doing stretching workouts; it can give you a chance to work out with others, where running is a more solitary sport; and it can help you add more cardio into your week without adding in more miles, perfect for injury prevention. Whatever your reason, there are plenty of options for you to look through.…

The Fitbit Zip may appear odd at first, as the pedometer design has evolved into the wrist-based activity trackers we see today, but there are many people who prefer the clip-on devices. A pedometer is an electronic device that counts how many steps you walk based on the motion of a person’s body. They started as small devices you could clip on to items of clothing, but as technology has improved and become more compact, it has been included in other devices such as the Fitbits seen in this book. Unlike other Fitbit devices that feature smart notifications, GPS or heart rate monitoring, the Fitbit Zip is a dedicated pedometer reminiscent of the earlier devices. What can it do? The Fitbit Zip tracks distance and calories burned as well as…

For some of us, the hardest part of keeping fit is finding the motivation. The Alta was designed to be a fitness motivator as well as a tracker. If, for whatever reason, you’re not as active as you should be, the Fitbit will vibrate ten minutes before the hour to let you know how close you are to reaching your hourly step goal. Reaching the goal is as simple as getting up and walking – there’s no need to navigate menus looking for the exercise option. As soon as you start to move, the Alta will detect this and begin monitoring your steps, distance and calories burnt. Alta its appearance The device comes in either Stainless Steel or a 22k Gold Plate special edition. The Alta is incredibly lightweight, so…

The Fitbit Ionic was the company’s first smartwatch. As well as having an array of fitness features, the watch comes with functions designed to make everyday tasks simpler. Music streaming, contactless payments, text messaging and more are all available on your wrist. With Fitbit OS, there is a wide range of apps you can download onto the watch to add new features, such as reading news stories or accessing your Starbucks account. You can also download new watch faces from the selection of over 1,000 to customise its look. Exercise functions Despite being a smartwatch, the Fitbit Ionic still maintains a wide choice of fitness functions. The Fitbit Coach has various workout regimes designed to improve your speed, endurance and form. These are created by fitness experts who also provide…

1 Fitbit Aria 2 Fitbit’s smart scales track your weight, body fat and BMI, then automatically sync the data to your Fitbit app wirelessly. Up to eight people can have a profile saved onto the Aria 2, and it will recognise who you are when you step on, based on your stats. Price: £120/$150 2 Fitbit Flyer These earphones are designed to be used while exercising. The sweatproof design also keeps them safe from rain. They have dual microphones built in for hands-free calling, and can connect to the Fitbit Ionic easily. The Flyer has a battery life of around six hours. It only takes 15 minutes to charge enough for an hour of playtime, so if you’ve forgotten to charge them, you can do so quickly. Price: £110/$130 3…

The main app you will use if you choose to look at your fitness data from a smartphone is the Fitbit app. It is available on both Android and iOS, and while the apps differ slightly in appearance depending on the version you use, they work in the same way. Fitbit trackers will provide basic information on their screens, such as step counts or calories burnt, but the Fitbit app can put that information in context. It can compare your exercise data with friends if you choose to share it, or it can compare your data with previous workouts to see if you’re improving. Your data is broken up into days, and you can scroll back, day by day, with the steps, floors, miles and active minutes of that date.…

You’ll use it to: Check your current heart rate See it displayed visually on a screen Monitor your stress level Your heart rate can be used to calculate how much stress you are under Check average heart rate See the levels from throughout the day Track fitness level Monitor your cardio How does it work? Fitbit’s PurePulse wrist-based technology enables you to see how your body is reacting to your current situation. The optics and LED lights located on the back of the watches can measure how fast your blood is flowing, and from that it can then calculate your beats per minute (BPM), which can help to determine the body’s stress level as well. When you put on one of the Fitbit devices with a heart rate monitor, it…

You’ll use it to: Start a run Select when you want to track Track time Check how you’re doing and mark laps Track pace Check your minutes per mile Map your route See your route on the Fitbit app Get set and go The Running option can differ depending on your device. Some trackers allow you to simply record your time, pace and distance while other Fitbits allow you to link to your phone’s GPS to create a map of your route. Before you go out on a run, you may want to select Running from the watch’s activity menu, or you can use the watch’s Auto Exercise Recognition to detect when you are moving. You can also select Treadmill on your Fitbit if you’re running at the gym. While…

You’ll use it to: Track stats See how your ride is going Set alerts Get notifications for times or distances Track automatically Fitbit’s SmartTrack will detect movement and begin monitoring Log ride Enter information of a ride if you forgot your Fitbit Leisure and fitness Whether you are cycling indoors or outdoors or you’re mountain biking, your Fitbit will track aspects of the ride. The function is similar to running, as you can check your speed, distance and pace during the workout. At the end, you receive a summary of your data, and you can sync it with the Fitbit app. Some models of Fitbit can connect to your smartphone’s GPS to record where you’ve been and use that data to create a map of your route. To see if…

You’ll use it to: See your stats See when you were in light, deep and REM sleep Set a schedule Work towards a sleep goal Silent alarms Wake up to a more gentle alarm Auto Sleep Tracking No need to set your device See how well you’re sleeping While making sure you reach your step goals, eat well and exercise often, sleeping and resting is just as important, but it is something that we often overlook. We may look at sleep as our enemy as it stops us from doing what we want to do, but getting the right amount of sleep per day is crucial to living a healthy life. By wearing your activity tracker when you go to bed, it will track how you are sleeping and provide…

Weight loss is a common motivator for new runners. The BMI calculation is often used as a guide to what is a healthy weight but, as we’ve already mentioned, it’s not perfect. The newer ABSI is somewhat better, as it also incorporates your waist circumference. It has been shown that holding weight around your waist (an ‘apple’ shape) is worse for your long-term health than storing it in your hips and thighs. Therefore, as well as monitoring your weight, you should keep track of your waist measurement too. In fact, take it further and take measurements from all over your body so that you can see where you are losing weight and toning up. Don’t become a slave to your scales. You may find that you lose weight slowly with…

Start line Starting off Only incorporate a higher amount of carbs into your diet if you are not on a strict weight-loss plan. Quick Tip: Make sure you mix protein into your diet to help repair any muscle damage. Also remember to keep your fluid levels topped up at all times. Muscles will become stronger and greatly decrease the chance of injury. Walk/run As a beginner, just try to eat a healthy breakfast, such as cereal with skimmed milk or wholegrain toast with peanut butter or jam. You won’t need anything more in your diet for now. Quick Tip: The higher the fibre, the better the carb. Foods with higher fibre levels will digest slower, meaning a more gradual release of energy stores. 30 minutes Incorporate suitable snacks into your…

As a new runner, it can be overwhelming to see the sheer number of clothing, trainers and gadgets being pushed at runners. However, one of the joys of running, is that you can get started with just a few essentials, making it a cheap and accessible sport. The most important item you will need, and should justify spending a bit of money on, is trainers. A decent high-quality pair of specially designed running shoes will last you a few hundred miles and make sure you are running safely without the risk of injury. Check out our guide to the best trainers around on page 104 in this book. When embarking on a new hobby, don’t rush out and waste money on high-end articles that you just won’t need. Buying a…

“You can get yourself back on track with a few changes and a flexible schedule” When you first start out running, your enthusiasm can lead you to create a schedule that is overly ambitious – and while we always applaud enthusiasm, overtraining can become a real problem and one that can have long-term consequences. We have compiled a list of the most common signs of overtraining in our boxout and if you can tick more than a couple of these, it’s a sign that you need to cut back. If you are constantly sore, exhausted and ill, then you’re not going to find the willpower to go out for another run. And if you do drag yourself out for one, it’s going to feel a lot harder than usual, which…