TomTom Touch Fitness Tracker User Manual

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Setting an activity tracking goal 
Note: You cannot set a goal directly on your TomTom Touch, you need to use the MySports app or 
MySports website. 
An activity tracking goal of 10,000 steps has been automatically pre-set for you. You also see 
invitations to set up activity tracking goals when you set up your TomTom Touch. 
To change or set an activity tracking goal for the day, do the following in the MySports app: 
1. In the menu, tap GOALS. 
You see a screen with your Steps goal at the top and plus signs for you to add a sports goal or a 
body goal. 
2. Tap the pencil icon under the Steps goal. 
3. Select the metric you want to change choosing from: Steps, Distance, Duration or Energy. In 
this example, we are choosing Steps and that is already highlighted. 
4. Scroll down and change the number of steps. 
5. Tap Done. 
6. Alternatively tap Disable Goal to switch a goal off. 
Tip: You can also set up goals on the MySports website. 
Note: Your progress against your activity tracking goal resets to zero at midnight each day. 
Important: New goals or changes to existing goals are synced with your TomTom Touch next time 
you connect it.  
Setting a sports goal 
Note: You cannot set a goal directly on your TomTom Touch, you need to use the MySports app or 
MySports website. 
The Sports mode can be used for all your sport activities. This start-stop mode captures time, heart 
rate and calories burned based on your heart rate. You can use this mode for any sports, except for 
swimming and water sports.  
To set up a Sports goal, do the following in the MySports app: 
1. In the menu, tap GOALS. 
You see a screen with your Steps goal at the top and plus signs for you to add a sports goal or a 
body goal. 
2. Scroll down and tap the plus sign to add a Sports goal. 
3. Choose your activity from a range including: Run, Cycle, Treadmill etc. In this example, we are 
choosing Run and that choice is already highlighted. 
4. Scroll down and tap a combination of Metric, Time Period and Target for each activity: 
 Activities - set the number of times you aim to do that activity in the week or month. 
 Distance - set the distance you aim to cover in the week or month. 
 Duration - set the time you aim to spend on that activity in the week or month. 
5. When finished, scroll down and tap Done. 
Tip: You can also set up goals on the MySports website. 
Important: New goals or changes to existing goals are synced with your TomTom Touch next time 
you connect it.  
						

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Examples of Sports mode overview and Resting Heart Rate graphs 
          
  
Setting a body goal 
Note: You cannot set a goal directly on your TomTom Touch, you need to use the MySports app or 
MySports website. 
To track your progress, you can set a body goal using MySports. You can either set a body 
fat/muscle percentage goal or a weight goal. 
To set up a Body goal, do the following in the MySports app: 
1. In the menu, tap GOALS. 
You see a screen with your Steps goal at the top and plus signs for you to add a sports goal or a 
body goal. 
2. Scroll down and tap the plus sign to add a Body goal.  
						

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3. Choose your metric from a choice of: Weight, Body fat or Muscle. In this example, we are 
choosing Weight. 
 
4. Scroll down and set your target weight. 
Tip: You can change your weight unit in Your Profile in the MySports app or on the website. 
5. When finished, scroll down and tap Done. 
Tip: You can also set up goals on the MySports website. 
Important: New goals or changes to existing goals are synced with your TomTom Touch next time 
you connect it.  
						

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About body composition 
How does body composition measurement work? 
The body composition feature works by sending a small and harmless electrical current through your 
body. The current flows more easily through muscle than through fat, so by measuring how much 
current flows at various frequencies, an estimate of the percentage of body fat and muscle can be 
calculated. Everything else that your body is composed of falls into the “other” category, for 
example water or bone. Your body composition results for body fat, muscle and other add up to 
100%. 
Your body composition measurement is stored by your TomTom Touch and then transferred to the 
MySports app and MySports website where you can see it alongside your steps, calories, distance and 
active time metrics. This means that you can track your efforts and results in the same place. 
Why measure body composition? 
Measuring what your body is made up of gives you more relevant results than simply weighing or 
calculating your BMI (body mass index). Since muscle weighs more than fat, you could gain weight 
from strength training, yet look slimmer. By measuring your body composition over time, you’ll be 
able to see if your muscle and fat percentages go up or down and you’ll have a more accurate 
picture of how your body is changing.  
Accuracy of measurements 
When looking at body composition measurements, the important thing to note is the trend over 
time. Many factors, such as exercise, eating and hydration levels can influence a single measure-
ment and therefore cause daily fluctuations. You’ll be able to see how your fat and muscle 
percentages change over time in the MySports app and on the MySports website.  
We recommend that you measure your body composition at the same time of day, and follow the 
steps in Measuring body composition.  
Measuring body composition 
Important: When you take a body composition measurement, you do the measurement on your 
TomTom Touch but the result appears ONLY on your phone in the MySports Mobile App or on the 
MySports website. 
To get an accurate measurement, follow the steps below.  
1. Wear your fitness tracker for at least 15 minutes before performing a measurement.  
Tip: 15mins allows the electrode on your wrist to get to skin temperature for an accurate 
result. 
Important: For an accurate result take your body composition measurement reading at the 
same time of the day. 
2. Wake up your TomTom Touch by pressing the button. 
3. Swipe to two screens above the clock screen of your fitness tracker, where you see a 
percentage sign. 
Body composition  
						

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4. Your arms should not touch the side of your body, and your hands and wrists should not touch 
each other. This can lead to the current taking a shorter path which can cause inaccurate 
results. 
 
5. Press the button with the tip of your index finger for about 10 seconds, until a tick appears on 
the screen.  
6. Make sure you cover the entire button with your fingertip and that your finger forms a straight 
line with the display of your fitness tracker. 
 
Tip: If you see a cross on the screen rather than a tick, try putting a small amount of water on 
your wrist right under the electrode and on the tip of your index finger.  
						

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7. Go to the MySports Mobile app to see your body composition measurement and progress against 
your goal: 
 
Tap the menu icon, then Progress > Filter button> Body in Activities or select a Body Fat goal 
by clicking on it. You can view your body fat and muscle percentages and the trends over time. 
Tips for measuring body composition 
 The overall trend of measurements is more accurate if you measure at the same time of day 
each time. 
 The ideal time to take a measurement is in the morning, after going to the bathroom but before 
eating, drinking, showering or exercising.  
 For women, measurements are less accurate if taken during a menstrual period, as this 
generally affects the fluid balance in your body.  
 Body composition cannot be accurately measured whilst pregnant or if you have larger metal 
implants in your body, for example as a result of surgery.  
Your ideal body composition 
As the ideal body composition can vary a lot from person to person, we cannot give you an accurate 
estimate for this.  
The TomTom Touch Fitness Tracker is designed to help you get a better picture of how your health 
and body changes over time. In order to facilitate this, we provide you with a graph showing 
changes to your body composition numbers for a selected time range. You can view this graph on 
the MySports website and in the MySports mobile app in the Progress tab.  
						

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You can also set body goals, such as a certain weight or fat percentage by selecting Goals on the 
website or in the app. Once a goal is set you can view your progress towards this goal alongside your 
other activity data.  
If you would like personalised advice regarding your body composition, we recommend consulting a 
licensed personal trainer or medical professional. 
You can find more information about body composition in this Article - Measuring and Evaluating 
Body Composition from the American College of Sports Medicine, as well as other online resources.  
Safety and body composition 
The current sent through your body when performing a body composition measurement with the 
TomTom Touch Fitness Tracker is completely harmless. However, if you are pregnant, have a 
pacemaker or other internal medical device, always consult your doctor before use.  
Important: Body composition cannot be accurately measured whilst pregnant or if you have larger 
metal implants in your body, for example as a result of surgery.  
Article - Measuring and Evaluating Body Composition 
This article has been replicated in full from the American College of Sports Medicine website at:  
http://www.acsm.org/public-information/articles/2012/01/12/measuring-and-evaluating-body-com
position 
Measuring and Evaluating Body Composition 
Jan 11, 2012 
Written by Tiffany Esmat PhD 
What does the number on the weight scale really mean? In regard to overall health, weight is not 
nearly as important as the composition of that weight. More important, rather than tracking 
weight, we should be aware of our body composition. Stepping on a weight scale simply tells us the 
combined weight of all our body’s tissues. That weight may fluctuate throughout the day 
depending on the time of day, hydration status or what we are wearing. In contrast, body 
composition reveals the relative proportions of fat and lean mass in the body. Fat mass consist of 
two types of fat: essential and nonessential fat. The second component of body composition, lean 
mass, refers to bones, tissues, organs and muscle. 
Essential fat is the minimal amount of fat necessary for normal physiological function. For males 
and females, essential fat values are typically considered to be 3% and 12%, respectively. Fat above 
the minimal amount is referred to as nonessential fat. It is generally accepted that a range of 
10-22 percent for men and 20-32 percent for women is considered satisfactory for good health. 
A body composition within the recommended range suggests you have less risk of developing 
obesity-related diseases such as diabetes, high blood pressure, and even some cancers. In addition, 
although we face risks when our body composition is too high, we face another set of risks when 
our body composition is too low. When we drop below the minimal recommended levels of 
essential fat, we negatively affect the delivery of vitamins to the organs, the ability of the 
reproductive system to function, and overall well-being. 
How can you determine your body composition? Body composition can be estimated through various 
techniques from field-based tests requiring only a calculator or tape measure to advanced tests 
conducted in a clinical or laboratory setting performed by a trained technician. Common methods 
of exploring the levels of adiposity include body mass index (BMI), waist circumference, skinfolds, 
bioelectrical impedance analysis, and the BOD POD.  
						

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Two techniques that do not assess body fat percentage but that can be useful are BMI and waist 
circumference. BMI is used to assess weight relative to height and is calculated by dividing weight 
in kilograms (kg) by height in meters squared (kg m-2). A BMI of 25 or higher is classified as 
overweight while a BMI of 30 or greater is classified as obese. While BMI may give an individual a 
general idea of increased risk for obesity-related health problems, it fails to distinguish the 
composition of that weight. The measurement of waist circumference provides insight to increased 
risk of obesity-related illness due to the location of excess fat. Waist circumference can be 
measured by placing a cloth tape measure around the smallest part of the waist while standing 
relaxed. Waist circumference should be at or below 40 inches for men and 35 inches for women. 
Android obesity, classified as excess weight located in the trunk area, places an individual at 
greater risk for high blood pressure, metabolic syndrome, type 2 diabetes, high cholesterol, 
coronary artery disease and premature death. 
Body fat percentage can be estimated via many techniques, some simple while others are more 
complex. This article describes three common techniques you may encounter: skinfold measure-
ments, BOD POD measurements, and bioelectrical impedance analysis (BIA). Percent body fat can 
be estimated by using calipers to measure skinfold thickness at various body sites on the body. The 
sum of the skinfolds taken at various sites can then be converted to calculate percent body fat. 
This technique is fairly quick and can be accurate. However, it is important to find a trained 
technician to make the measurements. If the measurements are not taken correctly or an incorrect 
formula is applied, erroneous values can result. A fairly new and “high-tech” approach to 
assessment of body composition is the BOD POD. These fiberglass units are designed to measure 
body weight and body volume (i.e., the body’s total size). Because fat is less dense than lean 
tissue, the weight-to-volume ratio can be used to predict percent body fat. Another technique that 
is frequently used in fitness facilities is BIA. The principle behind this technique is that fat 
contains little water; most of the body’s water is in the lean compartment. Therefore, when an 
electrical current encounters fat, there is more resistance. By measuring how easily currents move 
through the body, body fat can be estimated. 
Calculation of percent body fat through any of these techniques is best done by a trained health 
and fitness professional. These individuals will not only be able to make accurate assessments but 
will also be able to explain the results to you. Check with your local fitness facility to see what 
methods of assessment are available to you. 
What can you do with your results? The results from your body composition assessment can be used 
to identify risks, personalize your exercise program or evaluate how well your current exercise and 
nutrition program is working for you. If you find that you are within a healthy range, continue your 
exercise and dietary behaviors. If you find that your body composition has room for improvement, 
take a closer look at what you can do to make positive changes to your current level of activity and 
diet. Use more than just the scale to assess body composition. Remember, it is possible for the 
number on the scale to remain constant but experience changes in fat mass and lean mass. Changes 
in body composition take time and a dedicated effort, but the positive impact on health and 
quality of life is worth the effort. Participation in regular exercise and physical activity along with 
a healthy balanced diet are the key to reaching and maintaining a healthy body composition.  
ACE Body Composition Percentage Chart 
This body fat percentage chart is from the American Council on Exercise.  
Note: This table provides generic estimates and guidelines. Consult your physician for guidelines 
that fit you. 
IDEAL BODY FAT PERCENTAGE CHART (American Council on Exercise) 
Description Men Women 
Essential fat  
2-5% 10-13% 
Athletes  
6-13% 14-20%  
						

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Fitness  
14-17% 21-24% 
Average  
18-24% 25-31% 
Obese  
25%+ 32%+ 
  
						

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Receiving phone notifications 
Call notifications 
When you receive a call, your TomTom Touch vibrates and a call icon appears to show you that you 
have a call. You can swipe down to dismiss the icon or ignore it. 
 
Text message (SMS) notifications 
When you receive an SMS message, your TomTom Touch vibrates and a message icon appears to 
show you that you have a message. You can swipe down to dismiss the icon or ignore it. 
 
Phone notifications