Section____________________________Page Please read this Use and Care Manual carefully before you start using your Contour CoreBelt™. Careful reading of the "contraindications/warnings/precautions/adverse reactions/caution with electrodes" sections of this manual is strongly recommended. HOW TO GET HELP To get assistance or answers to your questions, please contact: Teksmart Fitness, LLC Visit our website for updates and more information. www.thecontour.com Intended Use________________________________________ 2 Contour CoreBelt™____________________________________ 3 M2 Electronic Muscle Stimulator _________________________ 4 Display_____________________________________________ 5 Set-up_____________________________________________ 6 Putting on the CoreBelt™_______________________________ 8 Operating Instructions _________________________________ 9 Working Out_________________________________________10 Intensity...The Key to an Effective Workout__________________12 Getting Started With Total Body Exercise___________________14 Training Programs____________________________________16 Scheduling Contour Training Sessions_____________________18 Work Table__________________________________________20 Frequency Table______________________________________21 Frequently Asked Questions_____________________________22 Troubleshooting______________________________________26 Definition of Terms____________________________________28 The Contour Difference________________________________29 M2 Device Characteristics______________________________30 CoreBelt™ Characteristics______________________________30 Cleaning and Care____________________________________31 Battery and Electrode Disposal__________________________31 Electromagnetic Compatibility (EMC) WARNINGS: ____________32 General Warnings_____________________________________34 Contraindications_____________________________________35 Precautions_________________________________________36 Potential Adverse Reactions_____________________________37 Cautions with Electrodes_______________________________38 © 2014 Teksmart Fitness LLC, All Right Reserved Printed 2/2014 M2D2000MDE RevD 1 Intended use The Contour CoreBelt™ is intended to stimulate healthy muscles in order to increase the stimulated muscle’s strength and increase the stimulated muscle’s resistance to fatigue. Your Kit Includes: Contraindication Do not use this device if you have a cardiac pacemaker, implanted defibrillator, or other implanted metallic or electronic device. Such use could cause electric shock, burns, electrical interference, or death. The Contour CoreBelt is not intended to be used in conjunction with therapy or treatment of medical diseases or conditions of any kind. None of the Contour CoreBelt training programs are designed for injured or ailing muscles. Please read the contraindications, warnings, precautions, adverse reactions, and caution with electrodes sections in this manual. The various types of muscle work that the Contour CoreBelt imposes on the stimulated muscles are able to improve or facilitate muscle performance, in addition to firming, tightening and strengthening muscles. The Contour CoreBelt can therefore be considered a technique for muscle training. CoreBelt™ M2 electronic muscle stimulator How it works: •The Contour Technology Ab Belt features four specific areas in which to apply garment gel pad electrodes, covering the central abdominal muscles and external obliques. •A signal, transmitted by the device, is sent to the gel pad electrodes, which stimulates the motor neuron that innervates the muscle fiber, resulting in a deep, comfortable contraction of the muscle. 4 Contour™ Gel Pad Garment electrodes 4 AAA Batteries or M2 Belt Clip Contour Stimulation Signal Lead-wires Nerve Branches Affected 2 3 The M2 Electronic Muscular Stimulator The Contour M2 Electronic Muscular Stimulator with technology that mimics the way your brain controls muscles. The M2 Electronic Muscle Stimulator display On/Off/Pause ( ) Sound Mute LCD Display Select/Information (i) "+"/"-" toggle for the 2 stimulation channels Use these switches to toggle through menus or increase and decrease intensity. 4 5 ^^^^^^^^^^^ ^^^^ ^^^^ ^^^ ^^^ ^^^ ^^^^^^^^^^^ ^^^ ^^^^ ^^ ^^^ ^^^^^^^^^^ ^^^^ ^ ^^^ ^^ ^^ the Contour M2 Device from the package. 1 Remove Open the battery compartment by pulling back on the - ^^^^ ^^^ ^^^^ ^^ ^^^^ ^^^ ^^^^ ^^ ^^^^^^^^^^^^^ ^^^ ^^ ^^^^^^^^^^^^ ^ ^^^ ^^ + - ABS ABS ^^^^^^^^ ^^ ^^^^^^ ^^^ ^^^^^^^^^^ ^^^ ^^^^^ ^^ ^^^^^ ^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^ ^^ ^^^^^^ ^^ ^^ ^^^ ^^^ ^^^ ^^ ^^ ^^^^^^ ^^^ ^^ ^^ ^ ^ ^ ^ ^ ^^^^^^^^^^^^ ^^ ^^ ^ ^ ^^ ^ ^ ^ ^ ^ ^ ^ ^^ ^^^^^^^^^^^^^ ^^ ^^ ^^^^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^ ^^ ^^^^^^^ ^^^ ^^ ^^ ^^^^ ^^^ ^^ ^ ^^ ^^ ^^ ^^^^^^ ^^ ^^^ ^^^ ^^^ ^^^ ^^ ^^ ^^^ ^^^ ^^^ ^^^ ^^ Replace the battery cover. rment e to ga T is sid Th belt-loop belt-loop belt-loop ^^^^^^^^ ^^^ ^^^^^^ ^^ ^^^^^^^^^^^^^^ ^^^^^ ^^ ^^^^^ left side side of of the the CoreBelt. CoreBelt. left side the left left side of of the CoreBelt. CoreBelt. ^^^^^^^^^^^^^^^^^^^^ ^^^^^ ^^^^^^^^^^^^^^^^^^^^^ ^^^^^ ^^^^ ^^^^^^^^^^^^^^^^ ^ ^^^^^^^^^ ^^^ ^^^ ^^^^^^^^^^ ^^^^^^^^^^^^^^^ ^^^^^^^^^^^^ ^^^ ^^^^^^^^^ ^^^ ^^^^ ^^^^^^^^^^ ^^ ^^ ^^^^^^^^ ^^^^^^^^^ ^^^ ^^^^^^ ^^^^^ ^^ ^^ ^^^ ^^^^ ^^^ ^^^ ^^^ ^^^ ^^^^^ ^^ ^^ ^^^ ^^^^^^^^ ^^ ^^^^^^ ^^^ ^^^ ^^^^^^^^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^^^ ^^^^^^ ^^ ^^^ ^^^^^^^^ ^^ ^^ ^ ^^^ ^^^ ^^^^^^ ^^^^^^ ^^^ ^^ ^^ ^^^ ^^^^ ^^ ^^^ ^^^ ^^^ ^^^ ^^^^^^^ ^^ ^^^ ^^ ^^ ^^^^^^^^^^^^^ ^^ ^^^ ^^^^^^^^ ^^^ ^^ ^^^ ^^ ^^^ ^^^ ^^^^^^ ^^ ^^ ^^ ^^ ^^^^^^^ ^^^ ^^ ^^^^^^^^ ^^ ^^ ^^^^^^ ^^^^^^ ^^^^^ ^ ^ ^^^^^^^ ^ ^^^ ^^ ^^^^^^^^^^^ ^^^^ ^^^^ ^^^ ^^^ ^^^ ^^ ^ ^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^ ^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^ ^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^ ^^ ^^^^ ^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^ ^^^^^^ ^^ ^^^^^^^ ^ ^^^ ^^ ^^^^^^^^^^ ^^^^^^ ^^^^^^ ^^ ^^ CoreBelt. ^ ^^^^^^^ ^^^^^^^^ ^^ ^^^^^^^^^^^^^^^ ^^ Attach these Gel Pad connectors ^^^^^^^^ ^^^lead-wires ^^ ^^ ^^^^^^^^^^^^^ ^^^^^^^^^^^^^the ^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^into ^^^^^^^^^^^^^^^^^ ^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^ on the right side of the CoreBelt. It doesn’t matter which Gel Pad you attach the red and black tips to. - ^^^^^^^ ^ ^^^ ^^ ^^^^^^^ ^ ^^^ ^^ ^^^^^^^^^^ ^^^^^^ ^^^^^^ ^^ ^^ belt-loop belt-loop Remove the Contour Gel Pads from the packet. Peel the blue plastic liner from the first Gel Pad and discard. ^^^^^^^^^^^^^^^^^^^ This side sticks to the CoreBelt ^ ^^^ ^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ with the left side of the CoreBelt, stick 6 Starting the Gel Pad down within the white oval. The Gel ^^^^^^^ ^ ^^^ ^^ ^^^^^^^ ^^ ^^ ^^ ^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^^^^ ^^^ ^^^ ^^ ^^^^ Pad connector should be facing the top edge of the belt. Repeat steps 5 and 6 for placing remaining Gel Pads along the back of the CoreBelt. 6 Contour CoreBelt completely wired ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^ ^^^^^^^^^^ ^^^^^^ ^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^ ^^^^^^^^^^^ the Gel Pad plastic covers and save them so 10 Remove they can be re-applied after your session. ^^^^^^^^^^^^^^^^^^^ ^^^ ^^ ^^ ^^^^^^^^^^^^^^^^^^^^ ^^ ^^^^^^^^^^^ ^^^^^^^^^^ ^^^^^^^^^ ^^^^^^^ ^^^^^^^^ ^ ^ ^ ^ ^ ^^ ^ ^^ ^^^^^^ ^^ ^^^^^^^ ^^^^ ^^^^ ^^^^ ^^^^^ ^^ ^^^^^ ^^ ^^^ ^^^ ^^^^^ ^^^ ^^^^^^^ ^^ ^^^ ^^^^^^ ^^^ ^^ ^^^^^^^ ^^ ^^ ^^^ ^^^^^^ ^ + - ^^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^ ^^^^^ ^^^ ^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^ ^^ ^^ ^^^^^^^^^^ ^^ ^^^ ^^^^ ^^^^^ ^^^^^^^^^^ ^^^ ^^^ ^^^ ^^^ ^^^^^ ^^ ^^^^ ^^^^ ^^^ ^^^^^ ^^^ ^^ ^^ ^^^^^^^^ ^^^ ^^^ ^^^ ^^^ ^^ ^^^ ^^^ ^^^ ^^ ^^^^^ ^^^ ^^^ ^^ ^ ^ ^ ^ ^^^ ^^^ ^^^ ^ ^^^^ ^^^ ^^^ ^^ ^^^ ^^^^^^^^^^^^ ^^^ ^^^ ^^^ ^^^^^^ ^^^ ^^^ ^^^ ^^^ ^^^^ ^^^^^^ ^^^^^^^^^^^^^ ^^ ^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^ ^^ ^^ ^^^^ ^^^^ ^^^^^ ^^^ ^^^ ^^^^^ ^^^^^^ ^^^^ ^ ^^^ ^^^ ^ ^^^^^ ^^^ ^^^ ^^ ^ ^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^ ^^ t garmen ent side toe to garm TThis TThis sid side ofofthe CoreBelt. IMPORTANT:leftleft left side side of the the CoreBelt. CoreBelt. ^^^^^^^^^^^^ ^^^^^ ^^^^^^^^^ ^^ ^^ ^^ ^^^ 5 + ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^ ^^^^ ^^^^^^^^ ^^^ ^^^^ ^ ^^^ ^^ ^^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^ ^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^ ^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^ ^^^^^^^^^ ^^^^ ^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^^^^ ^^^ ^^^^^ ^^ ^ ^^^^ ^ ^^^^^ ^^ ^^^^^ ^^^^^^ ^ ^^ + 9 Slide the remaining lead-wires through the belt. ^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^^^^^^^ ^^ Lay the CoreBelt on a flat surface with the black side down and the M2 device on the left side of the left belt. side of the CoreBelt. + Leave the Gel Pads stuck to the CoreBelt after the session, this will allow you to avoid steps 5-9 for your next 30 or so sessions. ^^^^^^^^^^^^^^ ^^^^ ^^^^ ^^^ ^^^ ^^ ^ ^ ^^^ ^^^ ^^^ ^^^ ^^^ ^ + ++ +-- + ^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^ ^^^^^^ ^^^ ^^^^^^^^^^^^ ^^ ^^ ^^ ^^^^^^^ ^^ ^^ ^^ ^^ ^^^^^^^^^ ^^ ^^ ^^^^^^ ^^^ ^^ ^^ ^^^^^ ^ ^ ^ ^ ^ ^ ^ ^ ^ ^^ ^^ ^^^^ ^^ ^ ^ ^ ^ ^ ^ ^ ^ ^^^ ^^ ^^^^^ ^^ ^^^ ^^^^ ^^^^^ ^^^^^^ ^^^^ ^^^^ ^^ ^^ ^^ ^^ ^ ^ ^^^^^^^^^ ^ ^ ^ ^ ^^^^ ^^^^^^^^^^^ ^^^ ^^^^ ^^^^^^^^^^^^ ^^^ ^^^^ ^^^ ^^^^^^^^ ^^^^^^ ^ ^^^^^^^^^ ^^^^^^ ^^ ^^^^^^^^^ ^^^^^^^^^ ^^ ^ ^ ^ ^ ^ ^ ^ ^ ^^^^^^ ^^^ ^ ^^^^^^^ ^^^^^^^^ ^^^^ ^^^ ^^^^^^ ^^^^^ ^^^ ^ + ++ +-- ^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^ Slide the two Gel Pad connector wires through the ^^^^^^ hole on the left side of the CoreBelt. + the Contour CoreBelt from the package. 4 Remove ^^ ^^ ^^ Slide the M2 belt-clip onto the left side of^^^^^^the ^^ ^^^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^^^ ^^^^^^^^^ ^^^^ ^^^^^^^^^^^^^^^^^^^ ^ ^^^^^ ^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^ + + + The left lead-wires attach to the left Gel Pads. Attach the lead-wires into the Gel Pad connector. It doesn’t matter which Gel Pad you attach the red and black tips to. ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^ ^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^ ^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^ ^^^^^^^^^ ^^^^^^^^ ^ ^^^^^^^ ^^^^^^^^^^^^ ^^^^ ^^ ^^^ ^^ ^^^^^ ^ ^^ ^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^ ^^^^ ^^^ ^^ + the lead-wires through the belt-loop on the 8 Slide inside of the CoreBelt. ^^^^^^^^^^^^^^ ^^^^^^ ^^^^^^^^^^ ^ ^^^ ^^^^^^^ ^^ panel, until it clicks into place. + + belt-loop the belt-clip on the back of your M2 device 3 Attach by sliding it along the grooves, towards the display rment e to ga t TThis sid garmen ent sidee to to garm TThis sid TThis This is what your CoreBelt will look like with all four Gel Pad belt-loop electrodes belt-loop attached. belt-loop belt-loop Repeat this step on the right side of the CoreBelt. ^^^^^^^^^^^^^^ ^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^^^^^^^ ^^^^^^^^^^ ^ ^^^^ ^^ ^^^^^^^^^^^^^^ ^^^ ^^^^^^ ^^^^^ ^ ^^^^^ ^ ^ ^ ^ ^ ^ ^^^ ^^^^^^ ^^^^^^ ^^^^^^ ^^^^^^^^^^^^^ ^^^^^ ^^^^ ^^^^ ^^^^ ^^^ ^^ ^^^^^ ^^^^ ^^^^^ ^^^ ^^^^^ ^^ ^^ ^^ ^^^^^^ ^^^ ^^^^^^ ^^^ ^^ ^^ ^^^^^^ ^ ^ ^^^ ^^ ^^^^^^ ^^^ ^^^^^ ^^^^^^ ^ ^^^ ^^^^^^ ^^^ ^^^^^ ^^^^ ^^ ^ ^^^ ^ ^^^ ^^ ^^^^ ^ ^ ^^^^^^^^^ ^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^ ^^ ^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^ ^^ ^^^^^^^^ ^^^^^^^^^^^ ^^ ^^^^^ ^^ ^^^^^^^^^ ^^^^ ^^^ ^^^^^^^^^^ ^^^ + 7 ^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^ ^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^^^^^^^ ^^^^^^^^^ ^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^ ^^^^^^^ ^^^^ ^^^^^^^^^^^^^^^^^ ^^^^^^^^^^ ^^^^^ ^^^^^ ^ ^^^ ^ ^^ ^^ ^^ ^^ ^^^^ ^^ ^^^^ ^ ^ all four (4) AAA batteries as shown inside of 2 Insert the battery compartment. ^^^^^^^^^ ^^^^ ^^^ ^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^ ^^^ + t en rm entt rmen to ga garm side to TThis is sideeto ga rment TTThis sid Th e to ga TThis sid ^^^^^^^^^^ ^^^ ^^ ^^ ^^^^ ^^ ^^ ^^^^ ^^ ^^^ ^^ ^^ ^^ ^ ^^ ^ + ^^^^^^^^^^^^^^^^^^^^ ^ ^^^^^ ^ ^ ^ ^^^ ^^^^ ^^^ ^^^ ^^^ ^^^ ^^ ^^^ ^^^^^^^^^^^^^^^^^^^^ ^^^ ^^^ ^^^^ ^^^^^ ^^^ ^^^ ^^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^ ^^^ ^^^ ^^^ ^^^ ^ ^ ^ ^ ^^^ ^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^ ^^^ ^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^ ^^ tab and lifting off the cover. left side of the CoreBelt. left side of the CoreBelt. ^^^^^^^^ ^^^^^^^^^ ^ ^^ ^^ ^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^ ^^^^ ^^^^^^^^ ^^^ ^^^^ ^ ^^^ ^^ ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ ^^^^^^^^^^^^^^^^^^^^^ ^^^^ ^^^^^^^^^^ ^^^ ^^^^ ^^ ^^^ ^ ^^ ^^^^^^^^^^ ^^^^ ^^^^ ^ ^ ^^^ ^^^^^^^^^^ ^^^^ ^^^ ^^^^ ^^^ ^^^ ^^ ^^^ ^^^ ^^^^^ ^ ^ ^ ^ ^ ^ ^^^ ^^^ ^^ ^^^ ^^^ ^^^ ^^ Setting-up the Contour CoreBelt IMPORTANT: Place the Gel Pad (Black side) directly against your clean, dry skin. 7 ^^^^ ^^ ^^ ^^ ^^ ^^ ^^ ^^ ^^^^ ^^^^ ^^^ ^^^ ^^^^^ ^^^^^^ ^^ ^ ^ ^ ^^^^^ ^^ ^^ ^^^ ^^^ ^^^ ^^^ ^^^ ^^^^^ ^^^^^ ^ Putting on the Contour CoreBelt™ To begin your session, place the Contour CoreBelt over your midsection with the gel (BLACK) side of the Gel Pad electrode stuck directly on your skin. The yellow center line, on the inside of the CoreBelt, should be directly over your belly button and the outside pads positioned in between your ribs and hip bones. Depending on the style of your belt closure, you’ll either click the ends of the belt together and pull on the end to snug it tight or pull the belt tight and press down on the hook and loop to secure. The belt should fit snugly but not be uncomfortable. Belt-clip closure Hook & Loop closure Navigating the display screen Scrolling through the features and programs on the screen is achieved by pressing down on the toggles. Use the "+"/"-" toggle to navigate up or down on the screen. - - + + 8 Operating instructions 1 TURN ON THE Contour M2 device 2 Select Recent Program 3 Select New Program 4 Select Workout Level 5 Select Training Area 6 Turn up the intensity Push the “On/Off” button. A logo screen will appear followed by a warning screen. We recommend you read the warning screen and refer to the warning chapter in this manual if you have any concerns. After a few seconds the screen will ask you “would you like to use the most recent program?” Use either “+”/“-” toggle to highlight your choice, then push the Select button to activate. We recommend starting with the “Resistance” program. This is already highlighted so simply push the Select button to advance to the next screen. We recommend starting at “Level 1”. This is already highlighted so simply push the Select button to advance to the next screen. (As you get stronger and firmer you will want to increase the workout level accordingly.) With the Contour CoreBelt you will use the “Upper Body” program. This is already highlighted so simply push the Select button to advance to the next screen. When the program starts, the Intensity Levels will be at “0” and blinking. Using the “+” end of the toggles, increase the intensity to your maximum comfort level. The left toggle controls the left side of your body and the right toggle controls the right side of your body. 9 Working out Once you enter the session mode, the display will show you the time for the various stages of your session. Press the Select button. The Contour M2 device will start beeping to alert you to turn up the intensity using the “+” side of the toggles. End of session At the end of your muscle training session, you will hear music and the "Congratulations" screen appears. You can mute the sound by pressing the "Sound Off" button on the side of the M2 muscle stimulator. Final Screen Getting information about your session Turning up the intensity When the program starts, the Intensity Levels will be at “0” and blinking. Using the “+” end of the toggles, increase the intensity to your maximum comfort level. The left toggle controls the left side of your body and the right toggle controls the right side of your body. Don’t be afraid to “crank it up”. Your motor nerves will quickly adapt to the current level and you should increase the intensity to achieve the best results. At any time during your session you can access your personal information by pressing the Select button. Press the Select button 1 time Press the Select button 2 times Press the Select button 3 times - - + + QUICK TIP Pressing the On/Off Button during the exercise phase will pause the program. (To continue simply press the "+" toggles.) Pressing the On/Off Button a second time will take you back to the setting screen. Good Better Best Pressing the On/Off Button a third time will shut the device off. Intensity Levels 10 11 Intensity...the key to an effective workout. The intensity (power) of the electronic current determines the amount of muscle fibers stimulated. With a low intensity setting few muscle fibers are worked. As you increase the intensity the amount of muscle fibers worked increases. Bottom line... the more muscle fibers worked the more effective your Contour workout sessions will be. If you’ve never used the Contour™ electronic muscle stimulator before, you should start with a few sessions using the Resistance program at Level 1, with an intensity level of 15-20. Once you familiarize yourself with the sensation, increase the intensity level to highest training intensity you can. But remember, the stimulation should never be uncomfortable. What’s your Contour Index? The highest intensity level you can achieve and sustain without discomfort is called your contour index (ci). Two key things help you determine your contour index; • the excitability of your nerves located just below the surface of your skin and • your sensitivity to electronic muscle stimulation. Everyone’s body is a little different. If you are sensitive or ticklish you may have a lower contour index than someone not as sensitive in those body areas. Challenge yourself! As you train the intensity level you can tolerate will increase, therefore your ci will go up as your muscles get firmer and stronger. Continue to challenge yourself by increasing the intensity levels to make your workout sessions as effective as possible. To reach a significant percentage of working fibers, you should strive for a minimum ci of 30. This level should be achievable after a few sessions by progressively increasing the intensity during muscle contractions. Q. What intensity level should be reached using the Resistance, Strength, Explosive Strength and Endurance training programs? A. The highest level possible (but bearable) in order to recruit the largest possible numbers of muscle fibers. The contractions must be powerful without ever becoming uncomfortable. Q. What intensity should be reached for the special programs; Potentiation and Active Recovery? A. These programs do not require the use of maximum current levels. However, the intensity must be high enough to produce vigorous muscular twitches, which are generally in the range of 20-40%. Q. Can I injure myself using too high of an intensity level? A. No. When used as directed it is not possible to injure yourself because the current is regulated over the course of the contraction period to avoid any risk of muscle damage. The Contour M2 electronic muscle stimulator is a Class II medical device and has been cleared by the FDA for sale in the US without a prescription. 12 Intensity Scale QUICK TIP The higher you increase the intensity the more muscle fibers you recruit, giving you better results. 13 Get started with Total Body Exercise Contour Technology Electronic Muscle Stimulators offer a variety of programs that allow you to do several types of strength and endurance building workouts. The Potentiation and Active Recovery programs help with the speed and quality of muscle warm-up and recovery and lessen the possibility of an injury. You can use the Contour in conjunction with your normal training to target specific muscle groups the way normal resistance training can’t. Turn your Contour Corebelt™ into a total body workout and recovery experience 1. Separate the Contour Electronic Muscle Stimulator from the Contour CoreBelt 2.Attach Contour Sport and Spa Gel Pad electrodes to the Contour lead-wires 3. Place electrodes on a muscle group to be worked (Refer to the gel pad electrode placement guide WARM-UP BETTER Never miss a workout Don't skip your workout because you don't have time, it's too late in the day, or the weather conditions aren't ideal. Use your Contour EMS to get in a great workout while sitting on the couch. And if you travel, take the Contour EMS device on the road to replace workouts that you would've missed due to lack of proper equipment or lack of time. From beginner to experienced athlete, Contour EMS training can give you an edge. Jump-start a workout program, break though a training plateau or take you beyond what regular exercises can do. POTENTIATION PROGRAM Warm-up your muscles quickly and prepare them to work faster and easier at the beginning of training or physical activity. GET STRONGER ENDURANCE PROGRAM Delay muscle fatigue during activity Muscles perform more work with less oxygen Improves overall endurance RESISTANCE PROGRAM Increase strength of slow-twitch muscles Improves power of fast-twitch fibers Increase resistance to prolonged efforts STRENGTH PROGRAM Focus on the fast-twitch muscle fibers Reduce the risk of injury EXPLOSIVE STRENGTH PROGRAM Increase strength for shorts bursts of power RECOVER FASTER ACTIVE RECOVERY PROGRAM 14 Draws fresh nutrients into the muscle Speeds removal of Lactic Acid Promotes the release of endorphins Accelerates muscle recovery from days to minutes Relaxes and refreshes tired, sore muscles 15 Training programs Endurance - 60 minutes These training programs correspond to the type of muscle performance that you wish to improve or maintain. Training Programs • Resistance • Strength • Explosive Strength • Endurance Special Programs • Active Recovery • Potentiation Resistance - 45 minutes The stimulation sequences in this program are intended to increase the time a muscle is able to maintain high power work over short time periods. The intensive contractions of stimulated muscles may induce an exhaustion state in these muscle fibers without psychological fatigue and little cardiovascular stress. This program, like physical resistance training, activates anaerobic metabolism and induces the production of lactic acid. The program targets fast and slow-twitch muscle fibers. Strength - 45 minutes Technical Information The Contour M2 device provides six (6) muscle stimulation programs. For the Contour CoreBelt™ we recommend using the Resistance program. This will take you through a Warm-up Phase, the Exercise Phase and then a Cool-Down Phase. This program imposes high power on muscle fibers and is intended to develop the maximum contractile force in a muscle. Because this program increases force of any muscle, it is great for any athlete, professional or amateur. The program targets fast-twitch muscle fibers. Explosive Strength - 35 minutes This program is designed to increase maximal muscle force and speed at which this maximal force is achieved. It can help improve performance of athletes in sports that require fast bursts of force in a short time - i.e.; sprinters, football players, weight lifters etc. The program targets very fast-twitch muscle fibers. 16 The activity (contraction) pattern imposed on muscles during this program resembles the activity of voluntary endurance exercises. It develops the aerobic type of metabolism in muscle fibers and increases their capillary blood supply. It trains the muscles to maintain effort for longer periods as it is required in endurance sports like marathons, long-distance bicycling etc. Impulse sequences in this program are designed to improve the body’s resistance to fatigue (improved endurance). The program targets very slowtwitch muscle fibers. Active Recovery - 24 minutes This program considerably speeds up muscle recovery and should be used after sport events or after intense training. This program reduces muscular stiffness, and soreness and permits muscles to recover back to their normal performance levels after heavy workloads. The active recovery program consists of low frequency muscle twitches that provide a feeling similar to a massage. This 24 minute program effectively flushes metabolic waste out of your muscle and brings fresh blood into the muscle. This helps reduce muscle soreness. Whether you have restless legs, heavy shoulders or a sore back you can use the Active Recovery program to rejuvenate your muscles. Potentiation (Warm-up) - 4 minutes The Potentiation program prepares muscles to work faster and easier at the very beginning of training or effort. It is useful for any kind of active sport, especially before competition as it gives the muscles a chance to become “better prepared” before starting rapid physical movements requiring a lot of energy. In a “potentiated” muscle, maximum strength can be reached easier and faster. When used before sports competition, this program helps to obtain maximum athletic performance from the start. This program is recommended for use especially before basketball or football games and before cycling or running events. It facilitates top athletic performance at the very beginning of a game. Warm-up Work Cool-down Resistance Program 5 min 30 min 10 min Strength 5 min 30 min 10 min Explosive Strength 5 min 20 min 10 min Endurance 5 min 45 min 10 min Active Recovery - 24 min - Potentiation - 4 min - 17 Contour training sessions It’s important to select the correct program based on your training goals. Once selected, it’s important to plan the training session in detail. The principles are the same as in a traditional training session. Program Targeted Muscle Fibers Benefit Progression through the levels In general, we don't recommend that you go through the different program levels quickly with the intention of getting to level 5 as soon as you can. The levels represent progress in training and you should provide time for the muscles to adapt. Endurance slow-twitch Improves the muscles capacity to take oxygen and increases resistance to fatigue (endurance) You should aim to progress through the stimulation intensity (0-100) and then through the levels (1-5) or use each level for 4-6 weeks before advancing to the next level. Resistance slow-twitch and fast-twitch Increases strength of fast-twitch muscles and the endurance of slow-twitch muscles Complementary training Strength fast-twitch Increases muscle strength and density Explosive Strength very fast-twitch Develops short bursts of power without violent and stressful movements associated in traditional Plyometric training Scheduling Contour training sessions Scheduling of specific muscle groups for stimulation training is recommended in order to avoid intensive stimulation of the same muscle groups on consecutive days. Adequate recovery time is essential to attain normal muscle performance and avoid over training. Taking the following steps will help minimize overtraining: • Gradually increase intensity levels • Use the Active Recovery program after intensive sessions Positioning of your body during Contour EMS During Contour EMS training programs your body position will depend on the muscles that are being stimulated. We recommend that you work the muscles isometrically and in a stretched position (i.e. hold the limb be stimulated still so there is no movement of the joint). For example, when stimulating the biceps, you should be seated with your arms in an extended position. This provides greater safety, restricts shortening of the muscle during the contraction and avoids muscle cramping. (Refer to the gel pad electrode placement guide for positioning) Setting the appropriate intensity level The best training results can be achieved by combining several different methods of muscle exercise. Include electronic muscle stimulation with other training programs such as; weight training, endurance sports, team sports, fitness programs, in order to attain maximum strength gains and fitness goals. With electronic muscle stimulation all motor units in the muscles, even those normally not recruited in exercise, can be simultaneously activated. Using Contour Electronic Muscle Stimulation in combination with your traditional workout When cardio training (running, biking, elliptical, etc) and EMS are done on the same day, we recommended that cardio training be done first followed by the EMS. This is so that cardio training is not done on muscle fibers that are already tired. However, if you are strength training, it can be beneficial to do EMS before the traditional training. By doing this you can pre-fatigue the muscle fibers without general and cardio-vascular fatigue. What is EMS Electronic Muscle Stimulation (EMS) devices generate electrical impulses that trigger an action potential in muscle nerve fibers (motor neurons). The impulses are delivered through electrodes on the skin in direct proximity to the muscles to be stimulated. The impulses mimic the action potential coming from the central nervous system, causing the muscles to contract. See Intensity...The Key to an Effective Workout on page 12 and the Contour Intensity Scale on page 13. 18 19 Work Table Active Recovery Frequency Table* Contraction Frequency Contraction Time Rest Time Rest Freq. Work Time Total Time 9 Level Endurance Endurance Endurance 1 2 3 10 Hz 12 Hz 15 Hz 6 sec. 6 sec. 6 sec. 2 sec. 2 sec. 2 sec. 4 Hz 4 Hz 4 Hz 45 min. 45 min. 45 min. 60 min. 60 min. 60 min. 7 Endurance Endurance 4 5 18 Hz 20 Hz 6 sec. 6 sec. 2 sec. 2 sec. 4 Hz 4 Hz 45 min. 45 min. 60 min. 60 min. Resistance Resistance Resistance Resistance Resistance 1 2 3 4 5 50 Hz 55 Hz 60 Hz 65 Hz 70 Hz 7 sec. 7 sec. 7 sec. 7 sec. 7 sec. 6 sec. 6 sec. 6 sec. 6 sec. 6 sec. 4 Hz 4 Hz 4 Hz 4 Hz 4 Hz 30 min. 30 min. 30 min. 30 min. 30 min. 45 min. 45 min. 45 min. 45 min. 45 min. Strength Strength Strength Strength Strength 1 2 3 4 5 75 Hz 80 Hz 85 Hz 90 Hz 95 Hz 4 sec. 4 sec. 4 sec. 4 sec. 4 sec. 24 sec. 24 sec. 24 sec. 24 sec. 24 sec. 4 Hz 4 Hz 4 Hz 4 Hz 4 Hz 30 min. 30 min. 30 min. 30 min. 30 min. 45 min. 45 min. 45 min. 45 min. 45 min. Explosive Strength Explosive Strength Explosive Strength 1 100 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min. Explosive Strength Explosive Strength 2 105 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min. 3 110 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min. 4 115 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min. 5 120 Hz 3 sec. 34 sec. 4 Hz 20 min. 35 min. There is a ramp up of 2 seconds prior to the contraction time and a ramp down of one second after the contraction. The average rest frequency is 4Hz. Hz = # of stimulations per second (e.g. 1 Hz = 1 stimulation/second & 50 Hz = 50 stimulations/second) 20 Increased Blood Flow Lactic Acid Reduction Faster Recovery of Cell Function and Balance 8 Level of Hz Program 6 Endorphin Release Pain Reduction 5 4 3 Anti-Spasm Relaxing Massage Effect 2 1 24:00 22:00 20:00 18:00 15:00 12:00 9:00 6:00 3:00-Finish Time Potentiation Program Frequency Table Time Level of Hz in 1 Second Increments Start 1 3:30 1 5 9 6 2 1 2:57 1 2 8 14 10 4 2:42 1 3 8 16 18 10 5 1 2:26 1 2 4 10 19 23 19 10 4 2 2:07 1 5 11 23 33 28 15 6 2 1 1:49 1 3 9 19 37 43 28 15 5 1 1:31 1 2 6 14 34 51 48 26 11 4 1 1 1 1:12 1 2 4 1 31 56 61 39 17 6 3 1 0:52 1 3 9 22 50 73 60 32 13 4 2 1 Finish 1 Frequency Table Phase Active Recovery* Effect on Muscles Frequency Spasm Reduction & Relaxation 1-3 Hz Endorphin Release 4-6 Hz Increase Blood Flow 7-9 Hz Endurance Works Slow-twitch Fibers 10-20 Hz Resistance Works Fast and Slow-twitch Fibers 50-75 Hz Strength Works Fast-twitch Fibers 75-95 Hz Explosive Strength Works Very Fast-twitch Fibers 100-120 Hz 21 Frequently asked questions Q: How does the Contour Technology Muscle Stimulator work? A: The Contour electronic muscle stimulator sends soothing electrical impulses to the muscles via specially designed, medical grade electrodes (called gel pads). These gel pads stick to the surface of the skin just above where the nerves attach to the muscles. These electronic impulses stimulate the nerves to excite the muscle fibers thus enabling muscle fibers to contract and relax just like when you voluntarily flex and relax your muscles. Q: What does the Contour Technology Muscle Stimulator do? A: The Contour Technology device has programs that can target specific muscles, muscle groups or individual muscle fibers and cause them to get stronger or recover from training faster. The Contour Technology device sends electronic impulses in frequencies between 1 and 120 pulses per second. Each frequency will affect muscles differently. Lower frequencies are for muscle recovery, relaxation and massage benefits. Higher frequencies are for building strength or firming and toning muscles. Q: Who can use the Contour Technology Muscle Stimulator? A: Any adult with healthy muscles can benefit from using the Contour EMS. Do not use this device if you have a cardiac pacemaker, implanted defibrillator, or other implanted metallic or electronic device. Please read the warning and precautions section of this manual. Q: The gel pads won’t stick to the belt even though they are relatively new. A: Make sure you remove the protective cover entirely before mounting the gel pad on the Contour Ab Belt. Make sure that you are placing the silver side of gel pad electrodes to the BACK SIDE of the Ab Belt. There will be outlines showing where to place the gel pad electrodes. Once the gel pads have been applied to the Ab Belt leave them mounted until the time they need to be re placed. Make sure you stick the plastic covers on the gel pads when not is use. Q: The Gel Pads don’t feel very sticky like when they were new. Does this mean they are worn out? A: Not necessarily. There is no correlation between stickiness and conductivity. In other words, the level of stickiness has no effect on how effectively the gel pads are conducting the electrical impulse. You can reconstitute the gel pad by adding a few drops of water on the gel and smearing it around. Q: Why does my skin have some redness under the gel pad after a session? A: Some degree of redness may be caused by an increase in blood flow to the area. This is a result of the excitation of muscles; muscle activity can cause an increase in blood flow to the exercised area. In some cases, there may be a skin reaction in the form of a minor irritation caused by the adhesive in the conductive gel. This is rare, but if this occurs, simply clean the irritated area with soap and water to remove any of the gel material. Q: The stimulation is a little uncomfortable. How can I improve this? A: There are two ways to maximize comfort with the Contour Technology Ab Belt. One way is to adjust the intensity of the device down to a desired level of comfort. While higher intensities are typically more effective, the body takes time to acclimate to a specific power level. The second way to improve comfort is to make sure the gel pad electrodes are located in the correct position. Since muscle nerves are located just beneath the skin, having the gel pads more directly over the nerves (motor neurons) will allow for more muscle activity at lower intensities. If the gel pad is too far away from the nerve (motor neuron), then intensity must be increased and discomfort can occur. The Contour Ab Belt has 4 target areas in which you place the gel pads. This will insure proper placement of the gel pads over abdominals. Q: How soon before I can see results? A: Results are dependent on many factors. Increasing strength or power can happen relatively fast and the speed of improvement is proportional to the intensity level of the Contour muscle stimulator. The higher intensity you can tolerate comfortably, the faster you’ll feel results. Increasing muscle tone or improving shape is more subjective. Sensible eating habits and, if necessary, a reduced calorie diet will play a vital role in getting the visual results you desire. Over 50% of body fat is right beneath the skin. As bad fat is decreased, the muscles will become more visible and all the strengthening and toning you achieved using the Contour Technology Ab Belt will be more evident. That being said, after a few sessions with the Contour Technology Ab Belt you may notice your posture improving as your core muscles become stronger. Other results will take more time. It is reasonable to notice a variety of results in 2-3 weeks. Choose the appropriate level of intensity that you can comfortably tolerate. As you get used to the unique feel of Contour electronic muscle stimulation and your muscle become stronger you will want to increase the intensity of the Contour Technology MX6 device. The higher intensity will allow a deeper, more complete contraction and get more muscle fibers activated which leads to more ab strength. 22 23 Q: How do I know when to replace the Contour Technology garment gel pad electrodes? A: If you notice that you can turn up the intensity higher before getting a good contraction this usually indicates that the gel pad electrodes are losing their conductivity or effectiveness. Typically, gel pads last 30 - 45 uses. Q: How often should I work my abs? A: We recommend that you use the Contour ab belt at least once a day. It is possible to work your abs in multiple sessions a day-just make sure you have at least six hours of rest between sessions. Q: What conditions could affect my experience with the Contour? A: Please check with your doctor before using the Contour if you have a cardiac pacemaker, implanted defibrillator, or other implanted metallic or electronic device. Q: What are general warnings I should be aware of? A: The Contour is intended for use on healthy muscles. It is to be used by adults only. Keep out of reach of children. Never use the Contour on painful muscles, atrophied muscles, muscles with spasms or any muscle associated with a painful or afflicted joint. Do not apply the Contour to the neck or mouth or chest; swollen, infected or inflamed areas of skin eruptions. Please see your doctor about using the Contour if you’ve recently suffered from an acute trauma or fracture or following recent surgery. Q: Can I use the Ab Belt for post-natal exercise? A: Remember to always check with your physician before beginning an exercise program after giving birth (i.e. post-natal). It is typically recommended to wait at least 6 weeks and preferably 12 weeks before resuming or beginning and exercise program after pregnancy. Q: Can I use the Contour electronic muscle stimulator along with my regular exercise routines? A: Contour Technology electronic muscle stimulation can supplement exercise and training. It doesn’t replace exercise or training because you still need to practice a skill if you’re involved in athletics or learn coordination within an activity. What Contour electronic muscle stimulation can do is help you target specific muscles. Q: Is it Safe? A: Electronic Muscle Stimulation (EMS) has been around for decades and originally used to treat medical problems. Contour electronic muscle stimulators have passed all the required safety testing and are FDA cleared for sale for the purpose of strengthening, toning and recovering healthy muscles. Q: Why can I feel tingling in my legs during a session? What can I do? A: The Contour electronic muscle stimulator emits an electrical frequency that will stimulate nerves (motor neurons) that are located beneath the gel pads. Since the gel pads are larger, it is possible to have some minor stimulation of other nerves located near the site of the gel pads. Re-adjust the gel pads slightly away from the area being unintentionally stimulated and the condition should improve. Q: Contour electronic muscle stimulators can warm up muscles? A: Yes. The Warm-up program is design to send very low-level impulses into your muscles just like when you warm up. For example, when you see a sprinter practicing sprints, they are trying to “activate” muscle fibers to “get ready” for the main event. Contour can do this for you. 24 25 Troubleshooting Problem Possible Cause Solution Problem Possible Cause Solution I am not feeling anything Gel Pad not directly against your clean, dry skin Make sure the plastic liner is removed from your gel pad electrode and place it (BLACK SIDE) directly against your clean, dry skin. Stimulation is uncomfortable The Gel Pads may be worn out Replace Gel Pads Intensity level might not be high enough The intensity must be at least 15% before you will feel anything. Intensity level might be set too high Reduce the intensity level until your body gets used to it. Gel Pads may not be properly positioned Turn the M2 device off, remove the Corebelt™ and reposition as described in this manual. Make sure the Gel Pads are below your rib cage. Gel Pads may not be properly positioned The Lead-Wire module is not inserted correctly Make sure the wires are securely attached Turn the M2 device off, remove the Corebelt™ and reposition as described in this manual. Make sure the Gel Pads are below your rib cage Too many sessions in a row I pressed power and the device doesn't turn on The batteries are inserted improperly Replace batteries in proper position as shown on the set-up pages Leave at least six hours between sessions The batteries are dead Replace all 4 AAA batteries Never mix old and new batteries Intensity level might be set too high Reduce the intensity level Display is on but there is no signal The device is paused Press On/Off button My muscles are sore after using the Contour CoreBelt™ Slide the Lead-Wire module onto groves of the M2 device until you hear it click into place I feel tingling in my legs Gel Pads are located near a nerve center Move the Gel Pads slightly The Lead-Wire module is not inserted correctly Turn the M2 device off and insert the pin-end of the electronic module wire into the wire from the Gel Pad Your diet plays a vital role. Are you following the Contour diet plan? Follow the eating plan in the Diet and Exercise Guide The Lead-wire(s) may not be connected to the Gel Pads I just bought the Contour but I’m not seeing results Gel pad electrodes are not making contact with your skin Make sure the black side of the gel pad electrode is making good contact wIth your clean, dry skin The intensity level might not be set high enough Increase the intensity level. You should see results in 2-3 weeks The battery symbol is flashing The batteries are low Replace all 4 AAA batteries. Never mix old and new batteries The contractions are weak even though the intensity is high The batteries are low Replace all 4 AAA batteries. Never mix old and new batteries The Gel Pads have lost conductivity Replace Gel Pads The pads are positioned improperly Turn the M2 device off, remove the Corebelt™ and reposition as described in this manual. Make sure the Gel Pads are below your rib cage. 26 27 Definition of terms The Contour difference Tetanic contraction/muscle twitch When a muscle fiber is innervated by a motor neuron, its mechanical response is very brief, and always identical. It shortens and then returns to its original length. This is what is known as a muscle twitch. Twitches occur separately at frequencies of under 10 Hz, i.e., there is no real contraction of the muscle. At frequencies of over 10 Hz, however, the twitches act as one and cause the muscle to contract. Pulse duration The interval between onset of the leading edge and the end of the trailing edge of a pulse wave, that is, the time the muscle stimulator is energized during each cycle. Generally expressed in microseconds (us). In order to minimise the amount of electrical energy required, the pulse duration should be the same as the excitability coefficient (chronaxy) of the motor neuron that is responsible for innervating the target muscle. Pulse frequency The number of times a pulse is repeated per second is the pulse frequency. It is expressed in hertz (Hz). A frequency of 10 Hz means that the pulse is repeated 10 times every second and that, accordingly, the muscle fibers twitch 10 times every second. Likewise, a frequency of 25 Hz means that the pulse is repeated 25 times every second, and that the muscle fibers twitch 25 times every second. When so many twitches occur in such a short space of time, however, it is not possible to distinguish them as individual twitches. This phenomenon is known as temporal summation. Instead of a series of individual, consecutive twitches, what occurs is a fusion of twitches, or a true tetanic contraction (this process is also known as tetanisation). The greater the fusion, the greater the contraction force, and the greater the work per unit of time. Rest time Contour electronic muscle stimulators actually mimics the brains natural electrical signal at the muscle. This gives you better muscle activation with a comfortable user experience. With Contour, the human body takes exactly the amount of electrical current it needs to contract the muscles and then it naturally increases its impedance to reduce the current. Other stimulators force a large amount of current into the body (That creates the discomfort or burning feeling users can experience with a current regulated devices.) Simply put, Contour electronic muscle stimulators have more power, giving you more comfortable contractions and producing better results. Feature Contour® EMS Other EMS Contour® Advantage Power Signal Voltage Regulated Current Regulated Provides safer, stronger more comfortable user experience Electrode Size 2.75" x 5" 2" x 4" 2" x 4" 2" x 2" Larger electrodes = more muscle fibers activated and more comfort Backlit screen Backlit screen stays lit at 100% while you are setting-up your session NO Easy-to-read and program in any light conditions Diet Guide Contour Diet Guide contains a 1,400 and a 1,800 calorie a day plan NO Maximize your results by following this balanced eating plan Contour includes a 12 Week Total Body Dumbbell Program NO Maximize your results with this total body exercise guide 1-120 Hz 50-70 Hz Work a large variety of muscle fibers 200 or 500 (us) 200 or 300 (us) Larger pulse duration for more effective muscle contractions Some capture last session, others don’t track any info. Contour keeps a running training journal to help you stay motivated and track progress Exercise Program The length of time between contractions is the rest time. Pulse Frequency Ramp up Pulse Duration The time it takes for the intensity/energy level to go from 0 to the programed value is the ramp up. The exercise programs have a ramp up time of 2 seconds at the beginning of the contraction phase. Ramp down The time it takes for the intensity/energy level to go from the programed value to 0. The ramp down is one second after the contraction phase. User Information • Maximum Intensity • Average Intensity • Total Sessions, • Total Minutes Last Session Repeat your last session Some do/ some don’t Skip the set-up menus get right to the workout Mounting Clip The Contour Electronic Muscle Stimulator can attach to belts lanyards or armbands NO Secure your Contour muscle stimulator for a hands-free workout Intensity The determining factor in electrical stimulation is the magnitude of electrical charge (microcoulombs) applied. In the case of rectangular pulses, the magnitude of charge is calculated by multiplying the duration of the pulse by the intensity of the current. When stimulation is performed using a known pulse duration, the intensity (expressed in milliamperes or mA) is a reproducible indicator of the degree of stimulation. 28 29 Contour M2 device characteristics Device Name: Contour Technology M2 Intended Use: The Contour Technology M2 device is intended for stimulation of healthy muscles in order to enhance and facilitate improved muscle performance. Waveforms: SwissWave™ - The waveform is monophasic rectangular, voltage regulated. Parameters: The parameters (pulse rate, pulse duration, stimulation time, rest time) are optimized for each program. Pulse Duration: Maximal impulse duration between 200-500 µs (depending on program) Protection against electric shock: Internal electrical power source Maximum Output: 52 Volt +/- 10% DC Component: 3.2 Volt +/- 10% Channels: 2 independent, isolated channels Separate Intensity control levels for each channel Power Supply: 4 AAA battery 1.5 V (Alkaline, NiCd or NiMh) Approx. max consumption: 130 mA at 100% intensity Approx. normal consumption:40 mA at 100% intensity Battery Life: 20 hours at 100% intensity Pulse Frequency Range 1 – 120 Hz FDA Clearance Nonprescription, over-the-counter use The M2 is manufactured in accordance with the requirements of International Standards IEC 60601-1, IEC 60601-2-10. The M2 conforms to requirements of the United States Food and Drug Administration (FDA) for non-prescription sales. BF (body protected) symbol. This means that the outputs are isolated from other parts of the M2 device that provide a protection against electrical shock. This symbol means that the supplied documentation must be consulted for operating, cautionary or safety information before using the device. Parameter 500Ω 1000Ω 1500Ω Output RMSV 6.50 V 6.55 V 6.60 V Output RMSA 13.00 mA 6.55 mA 4.40 mA 50Hz 50Hz 50Hz Output Frequency DC Component: Approx. 32 µC 16 µC 11 µC Positive Pulse Width: 300 µs 300 µs 300 µs Contour CoreBelt characteristics ™ Outer Material: Neoprene 100% Inner Material: Terry Cloth Polyester 85%, 15% Cotton Belt: Nylon 100% 30 Care and cleaning To clean the Contour M2 device, use a soft cloth lightly dampened with an alcoholbased cleaning product, that does not contain solvents. Solvents could damage the plastic parts, especially the display. Your Contour M2 device is designed to be maintenance free. There are no user serviceable parts inside. The Contour CoreBelt™ is machine washable in warm water/gentle cycle. You must always follow the instructions on the label when washing the belt • Do not use any bleach when washing your belt • Do not dry clean your belt • Do not tumble dry your belt. You should always dry the belt on a flat surface • Do not dry over anything hot as the belt contains plastic parts. You should ensure the belt is completely dry before use • Do not iron Warnings concerning battery handling Always read and follow the specific instructions of the battery manufacturers. Note: • When inserting batteries ensure that battery polarity is correct. • Do not expose batteries to temperatures exceeding the manufacturer's specifications. • Do not store and/or ship this unit with batteries inserted. • Do not use lithium batteries. • Do not attempt to recharge alkaline batteries. • Do not dispose of any batteries in a fire. • Note that batteries may present burn or fire hazard if short-circuited. • Improper battery handling may result in explosion, leakage or flames. • Be sure to remove the batteries when the unit is not used on a regular basis. • Please apply regulations enforced in your country when disposing your product at its end of life. Therefore, please discard it in a location planned to this effect, ensuring it is disposed in an environment-friendly manner. This is also applies to accessories. Electrode disposal Never dispose Gel Pads (new or used) in a fire. Dispose of in accordance with local regulations. Please contact your local authorities if you need more information. 31 Electromagnetic Compatibility (EMC) WARNINGS: Changes or modifications to this system not expressly approved by the manufacturer may result in increased emissions or decreased immunity performance of the equipment or system and could cause EMC issues with this or other equipment. This system is designed and tested to comply with applicable regulations regarding EMC and shall be installed and put into service according to the EMC information stated as follows. Use of portable phones or other radio frequency (RF) emitting equipment near the system may cause unexpected or adverse operation. The equipment or system shall not be used adjacent to, or stacked with, other equipment. If adjacent or stacked use is necessary, the equipment or system shall be tested to verify normal operation in the configuration in which it is being used. Guidance and manufacturer’s declaration – electromagnetic emissions The EQUIPMENT is intended for use in the electromagnetic environment specified below. The customer or the user of the EQUIPMENT should assure that it is used in such an environment. Emissions Test Compliance Electromagnetic environment - guidance RF emissions CISPR 11 Group 1 The EQUIPMENT uses RF energy only for its internal function. Therefore, its RF emissions are very low and are not likely to cause any interference in nearby electronic equipment. RF emissions CISPR 11 Class B The EQUIPMENT is suitable for use in all establishments including domestic establishments and those directly connected to the public low-voltage power supply network that supplies buildings used for domestic purposes. Guidance and manufacturer’s declaration – electromagnetic immunity The EQUIPMENT is intended for use in the electromagnetic environment specified below. The customer or the user of the EQUIPMENT should assure that it is used in such an environment. Where P is the maximum output power rating in the transmitter in watts (W) according to the transmitter manufacturer and d is the recommended separation distance in meters (m). Field strengths from fixed RF transmitters, as determined by an electromagnetic site survey, a should be less than the compliance level in each frequency range.b Interference may occur in the vicinity of equipment marked with the following symbol: Note 1: At 80 MHz and 800 MHz, the higher frequency range applies. Note 2: These guidelines may not apply in all situations. Electromagnetic propagation is affected by absorption and reflection from structures, objects and people. a Fixed strengths from fixed transmitters, such as base stations for radio (cellular/cordless) telephones and land mobile radios, amateur radio, AM and FM radio broadcast and TV broadcast cannot be predicted theoretically with accuracy. To access the electromagnetic environment due to fixed RF transmitters, and electromagnetic site survey should be considered. If the measured field strength in the location in which the EQUIPMENT is used exceeds the applicable RF compliance level above, the EQUIPMENT should be observed to verify normal operation. If abnormal performance is observed, additional measures may be necessary, such as reorienting or relocating the EQUIPMENT. b over the frequency range 150 kHz to 80 MHz, field strengths should be less than 3 V/m. Recommended separation distances between portable and mobile RF communications equipment and the EQUIPMENT The EQUIPMENT is intended for use in an electromagnetic environment in which radiated RF disturbances are controlled. The customer or the user of the EQUIPMENT can help prevent electromagnetic interference by maintaining a minimum distance between portable and mobile RF communications equipment (transmitters) and the EQUIPMENT as recommended below, according to the maximum output power of the communications equipment. Rated maximum output power of transmitter (P) W Separation distance according to frequency of transmitter m 150 kHz to 80 MHz 80 MHz to 800 MHz 800 MHz to 2.5 GHz 0.2 Immunity tests IEC 60601 Test level Compliance level Electromagnetic environment - guidance 0.01 0.1 0.1 Electrostatic discharge (ESD) IEC 61000-4-2 ± 6 kV Contact discharge ± 8 kV Air discharge ± 6 kV Contact discharge ± 8 kV Air discharge Floors should be wood, concrete or ceramic tile. If floors are covered with synthetic material, the relative humidity should be at least 30%. 0.1 0.4 0.4 0.7 1 1.2 1.2 2.3 10 3.8 3.8 7.3 Power frequency (50/60Hz) magnetic field IEC 61000-4-8 3 A/m 3 A/m Power frequency magnetic fields should be at levels characteristic of a typical location in a typical commercial or hospital environment. 100 12 12 23 Portable and mobile RF communications equipment should be used no closer to any part of the EQUIPMENT, including cables, than the recommended separation distance calculated from the equation applicable to the frequency of the transmitter. Recommended separation distance: Conducted RF IEC 61000-4-6 3 V rms 150 kHz to 80 MHz outside ISM bands 3 V rms Radiated RF IEC 61000-4-3 3 V/m 80 MHz to 2.5 GHz 3 V/m For transmitters rated at a maximum output power not listed above, the recommended separation distance d in meters (m) can be estimated using the equation applicable to the frequency of the transmitter, where P is the maximum output power rating of the transmitter in watts (W) according to the higher frequency range applies. NOTE 1: At 80 MHz and 800 MHz, the separation distance for the higher frequency range applies. NOTE 2: These guidelines may not apply in all situations. Electromagnetic propagation is affected by absorption and reflection from structures, objects and people. 80 MHz to 800 MHz 800 MHz to 2,5 GHz 32 33 General Warnings Contraindications KEEP OUT OF THE REACH OF CHILDREN. • Place the pads and belt ONLY on your muscles as indicated in this manual. • External use only • Do not use the Contour Technology muscle stimulator on the same muscle group in continuous sessions. Wait at least six (6) hours between sessions Do Not Apply Electrodes •On the carotid sinus nerves, particularly in patients with a known sensitivity to the carotid sinus reflex. The Contour Technology electronic muscle stimulator is intended for use on healthy muscles. Your Contour product is suitable for use by all healthy adults; however, as with other forms of exercise, some care is needed when using it. Always follow the guidelines below, read the instruction manual before use and consult your physician if you have any injuries or conditions not mentioned in this manual. The Contour Technology Ab Belt and electronic muscle stimulator is not indicated for use by minors, unless under the care and direction of a doctor, as the safety of electrical muscle stimulation in children has not been established. Never use the Contour Technology Ab Belt on: • painful muscles • atrophied muscles • muscles with spasms • any muscle associated with a painful or afflicted joint Do not use the Contour Ab Belt • for muscle reeducation • to prevent or retard disuse atrophy • to prevent venous thrombosis • to maintain or increase range of motion • for muscle spasms • for blood flow deficiencies Warning of the following potential HAZARDS • Simultaneous connection of a PATIENT to high-frequency surgical EQUIPMENT may result in burns at the site of the STIMULATOR electrodes and possible damage to the STIMULATOR • Do not apply stimulation in the presence of electronic monitoring equipment (e.g., cardiac monitors, ECG alarms), which may not operate properly when the electrical stimulation device is in use. •Operation in close proximity (e.g. 1 yard) to shortwave or microwave therapy EQUIPMENT may produce instability in the STIMULATOR output. • Applications with electrodes near the rib cage may produce heart ventricle fibrillation • Application of electrodes near the thorax may increase the risk of cardiac fibrillation. • And injury could occur if belt clip falls off and device drops on toe, foot, etc. 34 Do not use the Contour Technology Muscle Stimulator if you have one or more of the following medical conditions: 1.Cardiac demand pacemakers 2.Epilepsy 3.Following acute trauma or fracture 4.Following recent surgical procedures 5.Critical ischemia of lower limbs 6.Abdominal or inguinal hernia 7. Cancerous lesions • On the neck or mouth. Severe spasms of the laryngeal and pharyngeal muscles may occur with contractions strong enough to close the airway and/or cause difficulty in breathing. Stimulation over the neck could also have an adverse effects on the heart rhythm or blood pressure. •Transcerebrally. Stimulation should not be applied across the head and electrodes should not be placed on opposite sides of the head •Over swollen, infected or inflamed areas of skin eruptions (e.g., phlebitis, thrombo phlebitis, varicose veins, etc.) •Transthoracically; introduction of electrical current into the heart may cause rhythm disturbances, which could be fatal. •Over, or in proximity to, cancerous lesions. •Over a tumor or malignancy as it may promote cell growth. •Over metal implants. Note: If you are in any doubt about using your Contour product for any reason, please consult your doctor before use. 35 Precautions • Long-term effects of chronic electrical stimulation are unknown. • Apply electrodes ONLY to normal, intact, clean, dry skin. • Persons with suspected heart problems or epilepsy should obtain appropriate medical advice. • Safety of powered muscle stimulators for use during pregnancy has not been established. • Caution should be used for patients with suspected or diagnosed heart problems. • Caution should be used for patients with suspected or diagnosed epilepsy. • Caution should be used in the presence of the following: • When there is a tendency to hemorrhage following acute trauma or fracture; • Following recent surgical procedures when muscle contraction may disrupt the healing process; •Over the menstruating or pregnant uterus; and •Over areas of the skin which lack normal sensation. • Some patients may experience skin irritation or hypersensitivity due to the electrical stimulation or electrical conductive medium. Irritation can usually be reduced by using an alternate conductive medium or alternate electrode placement. • Electrode placement and stimulation settings should be based on the guidance of the manufacturer. • Powered muscle stimulators should be used only with the leads and electrodes recommended for use by the manufacturer. • Plug lead-wires into muscle stimulator only. • Portable powered muscle stimulators should not be used while driving, operating machinery, or during any activity in which involuntary muscle contractions may put the user at undue risk of injury. • Never use the Contour Technology Muscle Stimulator while sleeping. • Never immerse the Contour Technology Muscle Stimulator in any liquid. • Never use the Contour Technology Muscle Stimulator in the bath or shower. • Never use the device in a humid atmosphere (sauna, bathroom, etc.). • IPX0 Not protected against harmful effects of water. • Not suitable for use in presence of a FLAMMABLE ANAESTHETIC MIXTURE WITH AIR or with OXYGEN OR NITROUS OXIDE. • Environmental conditions for transport and storage specified in accompanying documents and marked on packaging (min temp and humidity). • Do not stand while you are stimulating the lower body as it may cause you to fall. 36 POTENTIAL ADVERSE REACTIONS • Skin irritation and burns beneath the electrodes have been reported with the use of powered muscle stimulators. In order to reduce the risk of such injury, it is essential that you read and follow this instruction manual. • On very rare occasions, first-time users of EMS have reported feeling light- headed or faint. We recommend that you use the product while seated until you become accustomed to the sensation. • You may experience headache and other painful sensations during or following stimulation. CONTACT CUSTOMER SERVICE IF: • Your Contour Technology Muscle Stimulator is not working correctly. Do not use in the meantime. CONTACT YOUR DOCTOR IF: • You experience any irritation, skin reaction, hypersensitivity, or other adverse reaction. Note: some reddening of the skin under the belt is quite normal during and for a short time after an exercise session. • You feel pain while using the Contour Technology Muscle Stimulator. An effective session should not cause discomfort. If you feel pain or discomfort, discontinue use and consult with your doctor. • You have any serious illness or injury not mentioned in this guide. • You have recently undergone a surgical procedure. • You take insulin for diabetes. IMPORTANT • For first time users, muscle stimulation can be an unusual sensation. We recommend that you begin in a seated position with low stimulation intensity settings to get used the sensation before progressing to higher intensity settings. • Do not use your unit at the same time as any other device which transfers an electrical current into the body (e.g., heart rate monitor). • Do not over exert yourself when using muscle stimulation. Any workout should be at a level comfortable for you. • Contour Technology LLC will not accept responsibility if the guidelines and instructions supplied with this unit are not followed. 37 CAUTIONS WITH GEL PAD ELECTRODES • Use only electrodes supplied by Contour Technology. Other electrodes may present a risk of unsuitable electrical characteristics with the stimulator. • The current densities for any electrode exceeding 2 mA/cm^2 may require special attention of the user. • Electrodes should not be shared with other persons. Each user must have his/her own electrode set, as skin reaction or cross contamination may occur. • Do not immerse the electrodes into water. • Do not apply a solvent of any kind onto the electrodes. • Always stop the Contour Technology Muscle Stimulator before removing or moving the electrodes. • Wash skin and dry skin thoroughly before applying the electrodes. • Apply the whole surface of the electrodes firmly to the skin. Do not use electrodes that do not stick or only partially stick to the skin. • In case of skin redness under the electrodes after a session, do not start a new session if skin redness is still evident. 38