Garmin VIVOMOVE 3S Kullanıcı El Kitabı - Sayfa 16
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Sync your device with the Garmin Connect app
Your Data with the Garmin Connect App, page
When new software is available, the Garmin Connect app
automatically sends the update to your device. The update is
applied when you are not actively using the device. When the
update is complete, your device restarts.
Updating the Software Using Garmin
Express
Before you can update your device software, you must
download and install the Garmin Express application and add
your device
(Syncing Your Data with Your Computer, page
1
Connect the device to your computer using the USB cable.
When new software is available, the Garmin Express
application sends it to your device.
2
After the Garmin Express application finishes sending the
update, disconnect the device from your computer.
Your device installs the update.
Product Updates
On your computer, install Garmin Express
/express). On your smartphone, install the Garmin Connect app.
This provides easy access to these services for Garmin devices:
• Software updates
• Data uploads to Garmin Connect
• Product registration
Getting More Information
• Go to
support.garmin.com
and software updates.
• Go to buy.garmin.com, or contact your Garmin dealer for
information about optional accessories and replacement
parts.
• Go to www.garmin.com/ataccuracy.
This is not a medical device. The pulse oximeter feature is
not available in all countries.
Device Repairs
If your device needs to be repaired, go to
for information about submitting a service request with Garmin
Product Support.
Appendix
Fitness Goals
Knowing your heart rate zones can help you measure and
improve your fitness by understanding and applying these
principles.
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males
Percentile
Superior
95
Excellent
80
Good
60
Fair
40
Poor
0–40
Females
Percentile
Superior
95
Excellent
80
12
(Syncing
7).
(www.garmin.com
for additional manuals, articles,
support.garmin.com
20–29
30–39
55.4
54
51.1
48.3
45.4
44
41.7
40.5
<41.7
<40.5
20–29
30–39
49.6
47.4
43.9
42.4
• 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
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.
About Heart Rate Zones
7).
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of fitness. A
heart rate zone is a set range of heartbeats per minute. The five
commonly accepted heart rate zones are numbered from 1 to 5
according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
Heart Rate Zone Calculations
Zone % of
Maximum
Heart Rate
1
50–60%
2
60–70%
3
70–80%
4
80–90%
5
90–100%
40–49
50–59
52.5
48.9
46.4
43.4
42.4
39.2
38.5
35.6
<38.5
<35.6
40–49
50–59
45.3
41.1
39.7
36.7
12) to determine the best
Perceived Exertion
Benefits
Relaxed, easy pace,
Beginning-level
rhythmic breathing
aerobic training,
reduces stress
Comfortable pace,
Basic cardiovascular
slightly deeper
training, good
breathing, conversation
recovery pace
possible
Moderate pace, more
Improved aerobic
difficult to hold
capacity, optimal
conversation
cardiovascular training
Fast pace and a bit
Improved anaerobic
uncomfortable, breathing
capacity and
forceful
threshold, improved
speed
Sprinting pace,
Anaerobic and
unsustainable for long
muscular endurance,
period of time, labored
increased power
breathing
60–69
45.7
39.5
35.5
32.3
<32.3
60–69
37.8
33
70–79
42.1
36.7
32.3
29.4
<29.4
70–79
36.7
30.9
Appendix