Garmin vivoactive 4/4S Owners Manual - Page 11
About VO2 Max. Estimates, Pulse Oximeter
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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 About VO2 Max. Estimates VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance 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, including your fitness age. Your fitness age gives you an idea of how your fitness compares with a person of the same gender and different age. As you exercise, your fitness age can decrease over time. VO2 max. data is provided by FirstBeat. VO2 max. analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 24), and go to 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, swipe up, and select Test Now. 4 Follow the on-screen instructions to get your VO2 max. estimate. A message appears when the test is complete. Pulse Oximeter The vívoactive device has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine how your body is adapting to exercise and stress. Your device gauges your blood oxygen level by shining light into the skin and checking how much light is absorbed. This is referred to as SpO2. On the device, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days (Changing the Pulse Oximeter Tracking Mode, page 7). For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy. Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget. The accuracy of the pulse oximeter reading can vary based on your blood flow, the device placement on your wrist, and your stillness. NOTE: You may need to add the pulse oximeter widget to the widget loop. 1 While you are sitting or inactive, swipe up or down to view the pulse oximeter widget. 2 Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. 3 Keep still. The device displays your oxygen saturation as a percentage, and a graph of your pulse oximeter readings and heart rate values for the last four hours. Changing the Pulse Oximeter Tracking Mode You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget. 1 Hold . 2 Select > Wrist Heart Rate > Pulse Ox > Tracking Mode. 3 Select an option: • To turn on measurements while you are inactive during the day, select All Day. NOTE: Turning on all-day tracking mode decreases battery life. • To turn on continuous measurements while you sleep, select During Sleep. NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings. • To turn off automatic measurements, select Off. Tips for Erratic Pulse Oximeter Data If the pulse oximeter data is erratic or does not appear, you can try these tips. • Remain motionless while the device reads your blood oxygen saturation. • Wear the device above your wrist bone. The device should be snug but comfortable. • Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. • Use a silicone band. • Clean and dry your arm before putting on the device. • Avoid wearing sunscreen, lotion, and insect repellent under the device. • Avoid scratching the optical sensor on the back of the device. • Rinse the device with fresh water after each workout. 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. Activity Tracking 7
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