Garmin Montana 700i Owners Manual - Page 30

• Use battery save mode (Turning On Battery Save Mode, page 19). • Use expedition mode (Turning On Expedition Mode, page 20). • Turn off wireless connectivity (Wi‑Fi Settings, page 20). • Turn off Bluetooth technology (Bluetooth Settings, page 19). • Turn off additional satellite systems (GPS and Other Satellite Systems, page 19). Restarting the Device If the device stops responding, you may need to restart it. This does not erase any of your data or settings. 1 Remove the batteries. 2 Reinstall the batteries. 3 Hold . My device is in the wrong language You can change the device language selection if you have accidently selected the wrong language on the device. 1 Select . 2 Select . 3 Select . 4 Select the second item in the list. 5 Select the first item in the list. 6 Select your language. About Heart Rate Zones 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. 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 26) 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 Zone % of Maximum Heart Rate 1 50-60% 2 60-70% 3 70-80% Perceived Exertion Benefits Relaxed, easy pace, rhythmic breathing Comfortable pace, slightly deeper breathing, conversation possible Moderate pace, more difficult to hold conversation Beginning-level aerobic training, reduces stress Basic cardiovascular training, good recovery pace Improved aerobic capacity, optimal cardiovascular training Zone % of Maximum Heart Rate 4 80-90% 5 90-100% Perceived Exertion Benefits Fast pace and a bit Improved anaerobic uncomfortable, breathing capacity and forceful threshold, improved speed Sprinting pace, unsustainable for long period of time, labored breathing Anaerobic and muscular endurance, increased power 26 Appendix