Garmin VENU 2 SERIES Instrukcja obsługi - Strona 14
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cycling.
4 Select Running or Cycling.
5 Select Preference > Set Custom.
6 Select Max� HR, and enter your maximum heart
rate.
7 Select a zone, and enter a value for each zone.
Fitness Goals
Knowing your heart rate zones can help you measure and
improve your fitness by understanding and applying these
principles.
Your heart rate is a good measure of exercise
intensity.
Training in certain heart rate zones can help you
improve cardiovascular capacity and strength.
If you know your maximum heart rate, you can use the
table
(Heart Rate Zone Calculations, page
to determine the best heart rate zone for your fitness
objectives.
If you do not know your maximum heart rate, use one of the
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart
rate. The default maximum heart rate is 220 minus your age.
Heart Rate Zone Calculations
% of
Zone
Maximum
Heart Rate
Relaxed, easy
1
50–60%
pace, rhythmic
breathing
Comfortable
pace, slightly
deeper
2
60–70%
breathing,
conversation
possible
Moderate pace,
more difficult to
3
70–80%
hold
conversation
Fast pace
and a bit
4
80–90%
uncomfortable,
breathing
forceful
Sprinting pace,
unsustainable for
5
90–100%
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
Heart Rate Features
9)
Perceived
Benefits
Exertion
Beginning‑ l evel
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
of body weight at your maximum performance.
In simple terms, VO2 max. is an indication of
cardiovascular strength 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.
VO2 max. data is provided by Firstbeat Analytics. VO2
max. analysis is provided with permission from The Cooper
®
Institute
. For more information, see the appendix
Max. Standard Ratings, page
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.
1 Hold .
2 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.
3 To start a VO2 max. test, tap the screen.
4 Follow the on‑ s creen instructions to get your VO2 max.
estimate.
A message appears when the test is complete.
Viewing Your Fitness Age
Your fitness age gives you an idea of how your fitness
compares with a person of the same gender. Your device
uses information, such as your age, body mass index (BMI),
resting heart rate data, and vigorous activity history to
provide a fitness age. If you have
a Garmin Index scale, your device uses the body fat
percentage metric instead of BMI to determine your fitness
age. Exercise and lifestyle changes can impact your fitness
age.
NOTE: For the most accurate fitness age, complete the
user profile setup
(Setting Up Your User Profile, page
1 Hold
.
2 Select
> User Profile > Fitness Age.
Pulse Oximeter
The Venu 2/2S device has a wrist‑ b ased pulse oximeter to
gauge the saturation of oxygen in your blood. Knowing
your oxygen saturation can be valuable in understanding
your overall health and help you determine how your body
is adapting to altitude. Your device gauges your blood
oxygen level by shining
(VO2
32), and go to
18).
9