Garmin VIVOACTIVE 3 Manuale d'uso - Pagina 9

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Hold the touchscreen.

Select Settings > User Profile > Heart Rate Zones.

Select Default to view the default values (optional).

The default values can be applied to running and cycling.

Select Running or Cycling.

Select Preference > Set Custom.

Select Based On.

Select an option:

• Select BPM to view and edit the zones in beats per

minute.

• Select %Max. HR to view and edit the zones as a

percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a percentage

of your heart rate reserve (maximum heart rate minus

resting heart rate).

Select Max. HR, and enter your maximum heart rate.

Select a zone, and enter a value for each zone.

Select Resting HR, and enter your resting heart rate.

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,

description, and level on the gauge. 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 and analysis is provided with permission from

The Cooper Institute

. For more information, see the appendix

(VO2 Max. Standard Ratings, page

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate

The device requires wrist-based heart rate data and a timed 15

minute brisk walk or run to display your VO2 max. estimate.

Hold the touchscreen.

Select My Stats > VO2 Max..

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

20), and go to

If you have already recorded a 15 minute 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.

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

estimate.

The VO2 max. test takes about 15 minutes. A message

appears when the test is complete.

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.

Auto Goal

Your device creates a daily step goal automatically, based on

your previous activity levels. As you move during the day, the

device shows your progress toward your daily goal

If you choose not to use the auto goal feature, you can set a

personalized step goal on your Garmin Connect account.

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable

metabolic state changes. The move alert reminds you to keep

moving. After one hour of inactivity, Move! and the red bar

appear. Additional segments appear after every 15 minutes of

inactivity. The device also vibrates if vibration is turned on

(System Settings, page

14).

Go for a short walk (at least a couple of minutes) to reset the

move alert.

Sleep Tracking

While you are sleeping, the device automatically detects your

sleep and monitors your movement during your normal sleep

hours. You can set your normal sleep hours in the user settings

on your Garmin Connect account. Sleep statistics include total

hours of sleep, sleep levels, and sleep movement. You can view

your sleep statistics on your Garmin Connect account.

NOTE: Naps are not added to your sleep statistics. You can use

do not disturb mode to turn off notifications and alerts, with the

exception of alarms

(Using Do Not Disturb Mode, page

Intensity Minutes

To improve your health, organizations such as the U.S. Centers

for Disease Control and Prevention, the American Heart

Association

, and the World Health Organization, recommend at

least 150 minutes per week of moderate intensity activity, such

2).