Garmin Vivoactive 4 Manual del usuario - Página 9

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Heart Rate Zone Calculations

Zone % of

Perceived Exertion

Maximum

Heart Rate

50–60%

Relaxed, easy pace,

rhythmic breathing

60–70%

Comfortable pace,

slightly deeper

breathing, conversation

possible

70–80%

Moderate pace, more

difficult to hold

conversation

80–90%

Fast pace and a bit

uncomfortable, breathing

forceful

90–100%

Sprinting pace,

unsustainable for long

period of time, labored

breathing

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you

can consume per minute per kilogram of body weight at your

maximum performance. In simple terms, VO2 max. is an

indication of athletic performance and should increase as your

level of fitness improves.

On the device, your VO2 max. estimate appears as a number

and description. On your Garmin Connect account, you can view

additional details about your VO2 max. estimate, including your

fitness age. Your fitness age gives you an idea of how your

fitness compares with a person of the same gender and different

age. As you exercise, your fitness age can decrease over time.

VO2 max. data is provided by FirstBeat. VO2 max. analysis is

provided with permission from The Cooper Institute

information, see the appendix

page

24), and go to www.CooperInstitute.org.

Getting Your VO2 Max. Estimate

The device requires heart rate data and a timed, (up to 15

minutes) brisk walk or run to display your VO2 max. estimate.

Hold

Select

> User Profile > VO2 Max.

If you have already recorded a brisk walk or run outdoors,

your VO2 max. estimate may appear. The device displays

the date your VO2 max. estimate was last updated. The

device updates your VO2 max. estimate each time you

complete an outdoor walk or run of 15 minutes or longer. You

can manually start a VO2 max. test to get an updated

estimate.

To start a VO2 max. test, swipe up, and select Test Now.

Follow the on-screen instructions to get your VO2 max.

estimate.

A message appears when the test is complete.

Pulse Oximeter

The vívoactive device has a wrist-based pulse oximeter to

gauge the saturation of oxygen in your blood. Knowing your

oxygen saturation can help you determine how your body is

adapting to exercise and stress. Your device gauges your blood

oxygen level by shining light into the skin and checking how

much light is absorbed. This is referred to as SpO

On the device, your pulse oximeter readings appear as an SpO

percentage. On your Garmin Connect account, you can view

additional details about your pulse oximeter readings, including

trends over multiple days

(Changing the Pulse Oximeter

Activity Tracking

Benefits

Beginning-level

aerobic training,

reduces stress

Basic cardiovascular

training, good

recovery pace

Improved aerobic

capacity, optimal

cardiovascular training

Improved anaerobic

capacity and

threshold, improved

speed

Anaerobic and

muscular endurance,

increased power

. For more

(VO2 Max. Standard Ratings,

Tracking Mode, page

7). For more information on pulse

oximeter accuracy, go to garmin.com/ataccuracy.

Getting Pulse Oximeter Readings

You can manually begin a pulse oximeter reading by viewing the

pulse oximeter widget. The accuracy of the pulse oximeter

reading can vary based on your blood flow, the device

placement on your wrist, and your stillness.

NOTE: You may need to add the pulse oximeter widget to the

widget loop.

While you are sitting or inactive, swipe up or down to view the

pulse oximeter widget.

Hold the arm wearing the device at heart level while the

device reads your blood oxygen saturation.

Keep still.

The device displays your oxygen saturation as a percentage,

and a graph of your pulse oximeter readings and heart rate

values for the last four hours.

Changing the Pulse Oximeter Tracking Mode

You can manually begin a pulse oximeter reading by viewing the

pulse oximeter widget.

Hold

Select

> Wrist Heart Rate > Pulse Ox > Tracking Mode.

Select an option:

• To turn on measurements while you are inactive during

the day, select All Day.

NOTE: Turning on all-day tracking mode decreases

battery life.

• To turn on continuous measurements while you sleep,

select During Sleep.

NOTE: Unusual sleep positions can cause abnormally low

sleep-time SpO2 readings.

• To turn off automatic measurements, select Off.

Tips for Erratic Pulse Oximeter Data

If the pulse oximeter data is erratic or does not appear, you can

try these tips.

• Remain motionless while the device reads your blood oxygen

saturation.

• Wear the device above your wrist bone. The device should

be snug but comfortable.

• Hold the arm wearing the device at heart level while the

device reads your blood oxygen saturation.

• Use a silicone band.

• Clean and dry your arm before putting on the device.

• Avoid wearing sunscreen, lotion, and insect repellent under

the device.

• Avoid scratching the optical sensor on the back of the device.

• Rinse the device with fresh water after each workout.

Activity Tracking

The activity tracking feature records your daily step count,

distance traveled, intensity minutes, floors climbed, calories

burned, and sleep statistics for each recorded day. Your calories

burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps

widget. The step count is updated periodically.

For more information about activity tracking and fitness metric

accuracy, go to garmin.com/ataccuracy.