Fitbit^® For Dummies^®

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Library of Congress Control Number: 2019942832

ISBN 978-1-119-59231-0 (pbk); ISBN 978-1-119-59236-5 (ebk); ISBN 978-1-119-59235-8 (ebk)

Fitbit® For Dummies®

To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Fitbit For Dummies Cheat Sheet” in the Search box.

Table of Contents

Cover

Introduction

About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here

Part 1: Introducing Fitbit

Chapter 1: Understanding Health and Fitness Tracking
1. Introducing Self-Tracking
2. Why Track Your Health and Fitness?
3. Understanding the Downside of Health and Fitness Tracking
4. Learning about Health and Fitness Tracking Metrics
Chapter 2: Choosing a Fitbit
1. Understanding the Different Fitbit Types
2. Reviewing Fitbit Trackers
3. Deciding on a Fitbit Tracker
Chapter 3: Getting Started
1. Charging Your Fitbit
2. Getting the Fitbit App
3. Signing Up for a Fitbit Account
4. Connecting Your Fitbit Device
5. Removing a Fitbit Device from Your Account
6. Taking a Tour of the Fitbit App
7. Customizing Your Fitbit Account
8. Setting Your Health and Fitness Goals
9. Working with Your Fitbit
Chapter 4: Getting Social
1. Setting a Fitbit Username
2. Connecting with Friends
3. Setting Up a Family Account
4. Joining In the Group Fun

Part 2: Tracking Your Health and Fitness

Chapter 5: Tracking Your Daily Activity Levels
1. Setting Activity Goals
2. Left, Right, Left, Right: Counting Your Steps
3. Staying Regular: Setting Hourly Activity Goals and Reminders
4. Earning Active Minutes
5. Going the Distance: Measuring How Far You Walked or Ran
6. Moving on Up: Tracking Floors Climbed
7. Achievement Unlocked: Earning Activity Badges
Chapter 6: Tracking Your Sleep Patterns
1. How Does Fitbit Track Sleep?
2. Setting Some Sleep Options
3. Tracking Your Sleep
4. Working with Your Sleep Log
5. Setting a Silent Alarm
Chapter 7: Watching Your Heart Rate
1. Understanding How Your Fitbit Reads Your Heart Rate
2. Beat-itude: Working with Your Heart Rate
3. Zoning Out: Working with Heart Rate Zones
Chapter 8: Keeping an Eye on Your Body Composition
1. What’s All This about Body Composition?
2. Setting Up Your Aria 2 Scale
3. Setting Body Composition Goals
4. Weighing Yourself with Your Aria
5. Tracking Your Weight, Body Fat, and BMI
6. Working with Your Weight Log

Part 3: Using Fitbit to Meet Your Goals

Chapter 9: Getting Fit
1. Setting Your Fitness Goals
2. Understanding Your Cardio Fitness Score
3. Getting Your Fitbit Ready to Track Exercise
4. Tracking Exercise Sessions
5. Working with Your Activities Log
Chapter 10: Losing Weight
1. How to Lose Weight the Fitbit Way
2. Setting a Weight Loss Goal
3. Specifying Your Food Database
4. Setting Up a Food Plan
5. Logging the Food You Eat
6. Tracking Your Food Plan
Chapter 11: Developing Healthier Habits
1. Healthy Habit #1: Sitting Less and Moving More
2. Healthy Habit #2: Exercising Regularly
3. Healthy Habit #3: Maintaining Your Ideal Weight
4. Healthy Habit #4: Setting Up a Sleep Schedule
5. Healthy Habit #5: Drinking Enough Water
6. Healthy Habit #6: Reducing Stress

Part 4: The Part of Tens

Chapter 12: Ten Troubleshooting Techniques
1. General Troubleshooting Techniques
2. You Can’t Configure Your Fitbit
3. You Can’t Update Your Fitbit
4. Your Fitbit Won’t Sync
5. Your Fitbit Isn’t Receiving Notifications
6. You’re Having Fitbit Battery Troubles
7. Your Fitbit Displays the Wrong Time
8. Your Fitbit Can’t Connect to Wi-Fi
9. Your Fitbit Device Can’t Access GPS
10. Your Fitbit Device Was Submerged in Water
Chapter 13: Ten Ways to Improve Privacy and Security
1. Protect Your Account with a Secure Password
2. Check Devices Logged In to Your Fitbit Account
3. Control Which Data Can Be Seen By Friends and the Public
4. Beware of Suspicious Emails Supposedly from Fitbit
5. Block or Remove a Fitbit User
6. Lock Your Fitbit Device
7. Locate a Lost Fitbit Device
8. Delete Fitbit Data and Activities
9. Erase All Your Fitbit Data
10. Delete Your Fitbit Account
Chapter 14: Ten Ways to Connect to Third Parties
1. Share Fitbit Data on Strava
2. Share Fitbit Data on Weight Watchers
3. Share Fitbit Data with MyFitnessPal
4. Share Fitbit Data with Other Apps
5. Export Your Fitbit Data
6. Connect Fitbit to Alexa
7. Connect Fitbit to Window 10’s Cortana
8. Get the Weather on Your Fitbit
9. Listen to Audio on Your Fitbit Watch
10. Pair Bluetooth Headphones or Speakers

Glossary

Index

About the Author

Connect with Dummies

End User License Agreement

List of Illustrations

Chapter 1

FIGURE 1-1: Set daily goals for steps, calories burned, floors, and more.
FIGURE 1-2: See who among your friends has taken the most steps.
FIGURE 1-3: The circle associated with each Fitbit stat closes when you’ve reach...
FIGURE 1-4: Your Fitbit nudges you if you haven’t taken at least 250 steps this ...
FIGURE 1-5: Your Fitbit tracks the number of steps you take each day.
FIGURE 1-6: Some Fitbits tell you the distance you cover daily.
FIGURE 1-7: A few Fitbits track the number of floors you climb each day.
FIGURE 1-8: Some Fitbits can track your daily number of active minutes.
FIGURE 1-9: A few types of Fitbits have onboard heart rate monitors.
FIGURE 1-10: Most Fitbits use your BMR and activities to track daily calories bu...
FIGURE 1-11: Most Fitbits can track your daily sleep time.

Chapter 2

FIGURE 2-1: An example of a clip-on activity tracker.
FIGURE 2-2: The original Fitbit Flex wristband.
FIGURE 2-3: The original Fitbit Surge watch.
FIGURE 2-4: The Fitbit Ace wristband tracker.
FIGURE 2-5: The Fitbit Aria 2 weighing scale.
FIGURE 2-6: The Fitbit Charge 3 wristband tracker.
FIGURE 2-7: The Fitbit Inspire HR wristband tracker.
FIGURE 2-8: The Fitbit Ionic watch tracker.

Chapter 3

FIGURE 3-1: The iPhone version of the Fitbit app’s initial screen.
FIGURE 3-2: The Enter Your Account Details screen as it appears on an iPhone.
FIGURE 3-3: Windows 10 users see this version of the About You screen.
FIGURE 3-4: The iPhone version of the Fitbit app.
FIGURE 3-5: The Windows 10 version of the Fitbit app.
FIGURE 3-6: Log in to Fitbit.com to see your online Dashboard.
FIGURE 3-7: The Android version of the Advanced Settings screen.
FIGURE 3-8: The Fitbit app asks you to select an initial goal.
FIGURE 3-9: Set activity targets such as your daily steps, distance, and active ...
FIGURE 3-10: The Fitbit Charge 3 tracker has a single button.
FIGURE 3-11: The Fitbit Ionic watch has three buttons.
FIGURE 3-12: You can customize Fitbit notifications.
FIGURE 3-13: In the device’s quick settings, you can tap Notifications to Off.
FIGURE 3-14: After you select the Fitbit device icon, select Sync to perform a m...

Chapter 4

FIGURE 4-1: The iPhone version of the Display Name screen.
FIGURE 4-2: The Android version of the Friends tab.
FIGURE 4-3: A friend request on the Android (left) and in iOS (right).
FIGURE 4-4: Select Accept Friend to welcome your new Fitbit acquaintance.
FIGURE 4-5: To send a cheer or taunt, first display the friend’s profile.
FIGURE 4-6: Hover your mouse pointer over a friend’s icon to see the Taunt and C...
FIGURE 4-7: A received cheer in Android (left) and a received taunt in Windows 1...
FIGURE 4-8: The overview screen of the Weekend Warrior challenge.
FIGURE 4-9: A challenge request on the Android (left) and in iOS (right).
FIGURE 4-10: The iOS version of the Add Child screen.
FIGURE 4-11: Each group home page includes a text box.
FIGURE 4-12: The Compose screen includes a text box and buttons for sharing achi...

Chapter 5

FIGURE 5-1: The iOS version of the Activity Goals screen.
FIGURE 5-2: See the current step count by tapping the watch clock (left) or open...
FIGURE 5-3: In the Fitbit app, today’s step count appears near the top of the Da...
FIGURE 5-4: In the Fitbit.com Dashboard, hover the mouse over the Today tile to ...
FIGURE 5-5: In the Dashboard, click the Previous and Next icons to navigate your...
FIGURE 5-6: The Steps screen displays your historical steps data.
FIGURE 5-7: Click a day to see a timeline of when your steps occurred that day.
FIGURE 5-8: If you haven’t reached 250 steps this hour, Fitbit tells you to get ...
FIGURE 5-9: Your Fitbit celebrates if you reach 250 steps before the hour ends.
FIGURE 5-10: Use your tracker (such as the Ionic shown here) to monitor your hou...
FIGURE 5-11: Set the consecutive hours you want reminders to move.
FIGURE 5-12: The hourly activity metric in the Today app (left) and in the Fitbi...
FIGURE 5-13: The Hourly Activity screen breaks down the last week by hour.
FIGURE 5-14: The hourly activity summary includes stats for longest and total st...
FIGURE 5-15: Active minutes in the Today app (left) and as it appears in the Fit...
FIGURE 5-16: The Active Minutes screen displays your historical active minutes d...
FIGURE 5-17: The distance metric in the Today app (left) and in the Fitbit app’s...
FIGURE 5-18: The Distance screen displays your historical distance data.
FIGURE 5-19: The floors climbed metric in the Today app (left) and in the Fitbit...
FIGURE 5-20: The Floors Climbed screen displays your historical floors climbed d...

Chapter 6

FIGURE 6-1: Use the Fitbit app’s Sleep Goals screen to set your target for time ...
FIGURE 6-2: Use Fitbit.com’s Sleep tile to set your time asleep goal.
FIGURE 6-3: On your Ionic or Versa, tap During Sleep to Off to silence nighttime...
FIGURE 6-4: Open the Today app to see this version of the time asleep metric.
FIGURE 6-5: The Sleep tile as it appears in the Fitbit app’s Dashboard.
FIGURE 6-6: The Today app’s sleep graph.
FIGURE 6-7: The Hours Slept graph displays the last seven days’ time asleep valu...
FIGURE 6-8: The Sleep Schedule graph displays the last seven days’ bedtimes and ...
FIGURE 6-9: The Hours in Sleep Stages graph displays the last seven days’ sleep ...
FIGURE 6-10: The Sleep Stages graph displays a timeline of the night’s sleep sta...
FIGURE 6-11: The Sleep Stages section breaks down each stage by total time and p...
FIGURE 6-12: The sleep stage timeline and totals as they appear on Fitbit.com.
FIGURE 6-13: The Today app displays your sleep stage totals.
FIGURE 6-14: The 30 Day Avg tab compares that day’s sleep stages with their 30-d...
FIGURE 6-15: The Benchmark tab compares that day’s sleep stages with people like...
FIGURE 6-16: Use the Log Sleep screen to enter a sleep manually.
FIGURE 6-17: Use the Alarms app on your Fitbit watch to add a silent alarm.
FIGURE 6-18: A silent alarm on an Ionic watch.

Chapter 7

FIGURE 7-1: Your current heart rate on the watch (left), in the Today app (middl...
FIGURE 7-2: Your resting heart rate in the Fitbit app (left) and on the Fitbit.c...
FIGURE 7-3: Stopping the heart rate monitor in the Fitbit app (left) and in Sett...
FIGURE 7-4: The current heart rate zone in the Today app (left) and the Fitbit a...
FIGURE 7-5: The Fitbit app’s Heart Rate tile in the cardio zone.
FIGURE 7-6: The Fitbit app’s Heart Rate tile in the peak zone.
FIGURE 7-7: Click Custom Max Heart Rate to On to set your own maximum heart rate...
FIGURE 7-8: Click Custom Zone to On to define your own heart rate zone.

Chapter 8

FIGURE 8-1: Select an icon to identify you on the Aria display.
FIGURE 8-2: Select the measurement unit you prefer to use.
FIGURE 8-3: Edit your Aria user settings.
FIGURE 8-4: Do you want to lose, gain, or maintain weight?
FIGURE 8-5: Tell Fitbit your goal weight.
FIGURE 8-6: The Weight and Body Fat % sections now reflect your goals.
FIGURE 8-7: The Weight screen offers graphs for several different body compositi...
FIGURE 8-8: Use the Log Weight screen to manually enter a weight and body fat pe...
FIGURE 8-9: Use the Log Weight section to manually enter a weight and body fat p...

Chapter 9

FIGURE 9-1: Set the number of days per week that you want to perform at least on...
FIGURE 9-2: The Cardio Fitness graph shows you where you rate compared to your p...
FIGURE 9-3: You can toggle an activity’s auto-recognition on and off, as well as...
FIGURE 9-4: The exercises that Fitbit can auto-recognize.
FIGURE 9-5: Configure your exercise shortcuts.
FIGURE 9-6: Fitbit.com displays check boxes for every activity it can track.
FIGURE 9-7: Configure your exercise voice cues.
FIGURE 9-8: Display the exercise mode you want to configure, then tap Settings.
FIGURE 9-9: Configure your interval sessions.
FIGURE 9-10: Use the Exercise app to track workouts on the Charge 3, Inspire HR,...
FIGURE 9-11: The Ionic looks for a GPS signal (left) and displays Connected when...
FIGURE 9-12: The Ionic screen displays various metrics as you exercise.
FIGURE 9-13: To complete your workout, tap the Finish icon.
FIGURE 9-14: Use the Track tab or screen to track a walk, hike, or run using the...
FIGURE 9-15: During the exercise, the Fitbit app tracks your distance, time, and...
FIGURE 9-16: Examine your exercise history.
FIGURE 9-17: Use the Log Exercise screen to log an exercise session manually.

Chapter 10

FIGURE 10-1: Fitbit maintains food databases for a dozen and a half countries.
FIGURE 10-2: Fitbit asks you to choose a plan intensity.
FIGURE 10-3: Click the Show All 4 link to see the details of each plan intensity...
FIGURE 10-4: Use the Add Food screen to log a food item in the Fitbit app.
FIGURE 10-5: Use the Food tab to log a food item using Fitbit.com.
FIGURE 10-6: Click the Barcode icon to scan a food item.
FIGURE 10-7: Center the food item’s barcode within the frame.
FIGURE 10-8: Click the Fitbit app’s Food Plan tile to see your calorie graph and...
FIGURE 10-9: Fitbit.com offers Calories In vs Out and Food Plan tiles.
FIGURE 10-10: The Fitbit app shows how many pounds you’ve lost (left); Fitbit.co...

Chapter 11

FIGURE 11-1: Examine the graph vertically to find your movement blind spots.
FIGURE 11-2: Try to get your average longest stationary period below two hours.
FIGURE 11-3: Fitbit displays your total weekly exercise time and the duration of...
FIGURE 11-4: Use the Duration (Minutes) graph to track your daily exercise durat...
FIGURE 11-5: Fitbit displays your average time in bed.
FIGURE 11-6: Fitbit displays your new time in bed goal.
FIGURE 11-7: Fitbit suggests a wake-up time.
FIGURE 11-8: Fitbit suggests a bedtime.
FIGURE 11-9: Use the Fitbit app’s Add Water Log screen to log your water consump...
FIGURE 11-10: The Fitbit app’s Water tile tracks today’s water consumption.

Chapter 12

FIGURE 12-1: When a Fitbit firmware update is available, you see a notification ...
FIGURE 12-2: The battery level on an Ionic or Versa watch.
FIGURE 12-3: The battery level in the Fitbit app.

Chapter 13

FIGURE 13-1: Use the Fitbit app’s Change Password screen to update your Fitbit p...
FIGURE 13-2: Use Fitbit.com’s Set Your Password page to change your Fitbit passw...
FIGURE 13-3: On Fitbit.com’s Account Access page, click a logged-in device to ge...
FIGURE 13-4: Use the Privacy screen to set custom privacy settings for your Fitb...
FIGURE 13-5: If you see a recent sync time, it means your Fitbit is nearby.

Chapter 14

FIGURE 14-1: Choose which Fitbit data you want to allow Strava to access.
FIGURE 14-2: On the My Day page’s Activity tab, click Sync with Your Fitbit App ...
FIGURE 14-3: Open the activity, click More, and then click Export as TCX File.
FIGURE 14-4: The percentage in the Current Export item tells you the progress of...
FIGURE 14-5: The Settings screen for the Weather app.
FIGURE 14-6: To put your watch into Transfer Mode, tap Transfer Music.

Introduction

Wait a minute, I hear you thinking, does the world really need an entire book about Fitbit? First, whoa, your thinking is loud. Second, yes the world really does need a book about Fitbit. Sure, most Fitbit trackers are simple bands that you secure to your favorite wrist and start walking (or running or skipping or whatever). However, that apparent simplicity is only on the surface. Scratch that surface and you uncover an entire world of activity tracking that’s much deeper and more powerful than most folks know.

Yes, most Fitbit devices are easy to learn and use, but that up-front ease belies a complex background of features, settings, and customizations that can help you get the most out of your Fitbit. And more sophisticated devices such as the Charge 3 and the Ionic and Versa watches are brimming with buttons and options and apps that come with a learning curve.

Finally, it’s one thing to operate your Fitbit, but it’s quite another to use your Fitbit to reach a goal. Whether that goal is to get fit, lose weight, eat better, or reduce stress, your Fitbit has settings and features — many of them obscure and hard to find — that can help you get there.

About This Book

So, yep, I wrote a book about Fitbit. Welcome, friend, to Fitbit For Dummies, which takes you on a complete tour of the Fitbit ecosystem, from the Fitbit trackers to the Fitbit app to the social features of Fitbit.com. In the end, you’ll learn everything you need to know to get the most out of your Fitbit investment — and have a ton of fitness-related fun.

Fitbit For Dummies offers 14 chapters, but just because they appear sequentially, that doesn’t mean you have to read them that way. Use the table of contents or index to find the information you need — and dip into and out of the book when you have a question about Fitbit specifically or health and fitness tracking generally.

If your time is limited (or you’re just aching to get tonight’s TV-watching started), you can also ignore anything marked by the Technical Stuff icon or the information in sidebars (the gray-shaded boxes). Yes, these tidbits are fascinating (if I do say so myself), but they aren’t critical to the subject at hand, so you won’t miss anything crucial by skipping them.

Within this book, you might see some web addresses breaking across two lines of text. If you’re reading this book in print and want to visit one of these web pages, type the web address exactly as it’s noted in the text, pretending that any line breaks don’t exist. If you’re reading this as an e-book, you’ve got it easy — just tap the web address to be taken directly to the web page.

Foolish Assumptions

This book is for people who are new (or relatively new) to using a Fitbit activity tracker. Therefore, I do not assume that you’re a Fitbit expert, a Fitbit guru, or a Fitbit whiz. However, I do assume the following:

You know how to plug in and connect devices.
You have a running Wi-Fi network with an Internet connection.
You know the password for your Wi-Fi network.
You have an iOS or an Android mobile device (that is, a smartphone or tablet) or a Windows 10 PC.
You know how to install and operate apps on your mobile device or PC.

Icons Used in This Book

Like other books in the Dummies series, this book’s margin has icons, or little pictures, to flag things that don’t quite fit into the flow of the chapter discussion. Here are the icons that I use:

This icon marks text that contains something useful or important enough that you’d do well to store the text somewhere safe in your memory for later recall.

This icon marks text that contains some for-nerds-only technical details or explanations. Feel free to skip this information.

This icon marks shortcuts or easier ways to do things, which I hope will make your life — or, at least, the Fitbit portion of your life — more efficient.

This icon marks text that contains a friendly but unusually insistent reminder to avoid doing something. You have been warned.

Beyond the Book

In addition to what you’re reading right now, this product also comes with a free access-anywhere cheat sheet that includes important things you need to know to be healthy and fit, the most useful Fitbit account settings, and a glossary of important health and fitness tracking terms. To get this cheat sheet, go to www.dummies.com/ and type Fitbit For Dummies Cheat Sheet in the Search box.

Where to Go from Here

If you’ve had your Fitbit for a while and you’re familiar with the basics, you can probably get away with skipping the first three chapters and diving in to any part of the book that exudes usefulness or interestingness. The chapters present their Fitbit know-how in readily digestible, bite-size tidbits, so feel free to graze your way through the book.

If you and Fitbit haven’t met yet — particularly if you’re not sure what a Fitbit even does — this book has you covered. To get your relationship with Fitbit off to a fine start, I highly recommend reading the book’s first three chapters to get some of the basics down cold. From there, you can branch out anywhere you like, safe in the knowledge that you have some survival skills to fall back on!

Part 1

Introducing Fitbit

IN THIS PART …

Discover the benefits and learn the basics of health and fitness tracking.

Check out the available Fitbit devices and learn which one is right for you.

Find out how to configure your Fitbit and install and set up the Fitbit app.