Garmin Montana 610t Camo Owner s Manual - Page 16

Lock On Road: Locks the blue triangle, which represents your position on the map, onto the nearest road. Fitness Settings Select Setup > Fitness. Auto Lap: Sets the device to automatically mark the lap at a specific distance. User: Sets the user profile information (Setting Your Fitness User Profile, page 12). HR Zones: Sets the five heart rate zones for fitness activities. FIT Activity: Sets the fitness activity to running, cycling, or other. This allows your running activity to appear as a running activity when you transfer it to Garmin Connect™. Setting Your Fitness User Profile The device uses information that you enter about yourself to calculate accurate data. You can modify the following user profile information: gender, age, weight, height, and lifetime athlete (About Lifetime Athletes, page 12). 1 Select Setup > Fitness > User. 2 Modify the settings. About Lifetime Athletes A lifetime athlete is an individual who has trained intensely for many years (with the exception of minor injuries) and has a resting heart rate of 60 beats per minute (bpm) or less. 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. • Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury. If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 12) 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. Setting Your Heart Rate Zones Before the device can determine your heart rate zones, you must set up your fitness user profile (Setting Your Fitness User Profile, page 12). You can manually adjust the heart rate zones according to your fitness goals (Fitness Goals, page 12). 1 Select Setup > Fitness > HR Zones. 2 Enter the maximum and minimum heart rate for zone 5. The maximum heart rate for each zone is based on the minimum heart rate of the previous zone. For example, if you enter 167 as a minimum heart rate for zone 5, the device uses 166 as the maximum rate for zone 4. 3 Enter your minimum heart rate for zones 4-1. Heart Rate Zone Calculations Zone % of Maximum Heart Rate 1 50-60% 2 60-70% 3 70-80% 4 80-90% 5 90-100% Perceived Exertion Benefits Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 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 Running or Cycling with Your Device Before you go for a run or ride using the device, you must change the profile to fitness (Selecting a Profile, page 9). You can customize your dashboards and data fields for your fitness activities (Custom Data Fields and Dashboards, page 9). 1 If your device is currently recording a track, select Current Track > . You can save or delete the current track. 2 Select Setup > Tracks > Output Format. 3 Select an option: • Select GPX to record your activity as a traditional track that can be viewed on the map and used for navigation. • Select FIT to record your activity with fitness information (for example, laps) that is tailored for Garmin Connect. • Select Both to record your data in both formats simultaneously. This setting uses more memory space. 4 From the main menu, select Stopwatch > Start. 5 Go for a run or ride. 6 When finished, select Stop. 7 Select Reset > Save. Marine Settings Select Setup > Marine. Marine Chart Mode: Sets the type of chart the device uses when displaying marine data. Nautical displays various map features in different colors so the marine POIs are more readable and so the map reflects the drawing scheme of paper charts. Fishing (requires marine maps) displays a detailed view of bottom contours and depth soundings and simplifies map presentation for optimal use while fishing. Appearance: Sets the appearance of marine navigation aids on the map. Marine Alarm Setup: Sets alarms for when you exceed a specified drift distance while anchored, when you are off course by a specified distance, and when you enter water of a specific depth. Setting Up Marine Alarms 1 Select Setup > Marine > Marine Alarm Setup. 2 Select an alarm type. 3 Select On. 4 Enter a distance, and select . 12 Customizing the Device