Handleiding Garmin vivosmart 3 Activity tracker

Handleiding

NOTE: This deletes all user-entered information and activity

history.

1

Hold the touchscreen to view the menu.

2

Select > > Restore Defaults > .

Product Updates

On your computer, install Garmin Express (www.garmin.com

/express). On your smartphone, install the Garmin Connect

Mobile app.

This provides easy access to these services for Garmin devices:

• Software updates

• Data uploads to Garmin Connect

• Product registration

Updating the Software Using Garmin

Express

Before you can update your device software, you must have a

Garmin Connect account, and you must download and install

the Garmin Express application.

1

Connect the device to your computer using the USB cable.

When new software is available, Garmin Express sends it to

your device.

2

Disconnect the device from your computer.

Your device alerts you to update the software.

3

Select an option.

Updating the Software Using Garmin

Connect Mobile

Before you can update your device software using the Garmin

Connect Mobile app, you must have a Garmin Connect account,

and you must pair the device with a compatible smartphone

(Turning On and Setting Up the Device, page 1).

Sync your device with the Garmin Connect Mobile app

(Syncing Your Data with the Garmin Connect Mobile App,

page 5).

When new software is available, the Garmin Connect Mobile

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.

Getting More Information

• Go to www.support.garmin.com for additional manuals,

articles, and software updates.

• Go to www.garmin.com/intosports.

• Go to www.garmin.com/learningcenter.

• Go to http://buy.garmin.com, or contact your Garmin dealer

for information about optional accessories and replacement

parts.

Appendix

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 9) 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.

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

uncomfortable, breathing

forceful

Improved anaerobic

capacity and

threshold, improved

speed

5 90–100% Sprinting pace,

unsustainable for long

period of time, labored

breathing

Anaerobic and

muscular endurance,

increased power

VO2 Max. Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and gender.

Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 55.4 54 52.5 48.9 45.7 42.1

Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7

Good 60 45.4 44 42.4 39.2 35.5 32.3

Fair 40 41.7 40.5 38.5 35.6 32.3 29.4

Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Appendix 9

Meer over deze handleiding

We begrijpen dat het prettig is om een papieren handleiding te hebben voor je Garmin vivosmart 3 Activity tracker. Je kunt de handleiding bij ons altijd downloaden en daarna zelf printen. Indien je graag een originele handleiding wilt hebben, raden we je aan contact op te nemen met Garmin. Zij kunnen wellicht nog voorzien in een originele handleiding. Zoek je de handleiding van Garmin vivosmart 3 Activity tracker in een andere taal? Kies op de homepage je taal naar keuze en zoek daarna op het modelnummer om te zien of we deze beschikbaar hebben.

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