Garmin Instinct Solar - Surf Edition Owners Manual - Page 10

3 Select an option. 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 6) 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. 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. Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account. 1 From the watch face, hold MENU. 2 Select Settings > User Profile > Heart Rate. 3 Select Max. HR, and enter your maximum heart rate. 4 Select Resting HR, and enter your resting heart rate. You can use the average resting heart rate measured by your device, or you can set a custom resting heart rate. 5 Select Zones > Based On. 6 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). 7 Select a zone, and enter a value for each zone. 8 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional). Letting the Device Set Your Heart Rate Zones The default settings use your profile information to set your maximum heart rate and your heart rate zones as a percentage of your maximum heart rate. • Verify that your user profile settings are accurate (Setting Up Your User Profile, page 5). • Run often with the wrist or chest heart rate monitor. • Try a few heart rate training plans, available from your Garmin Connect account. • View your heart rate trends and time in zones using your Garmin Connect account. Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion Benefits 1 50-60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress 2 60-70% Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace 3 70-80% Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 4 80-90% Fast pace and a bit Improved anaerobic uncomfortable, breathing capacity and forceful threshold, improved speed 5 90-100% Sprinting pace, unsustainable for long period of time, labored breathing Anaerobic and muscular endurance, increased power 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 move bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 22). 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 7). 6 Training