Garmin ElevateTM
wrist heart rate measuring technology
This wristwatch fitted with Garmin optical heart rate sensing technology can provide users with accurate heart rate data at any time.
The heart rate's varying frequency is determined by the activity strength of the user. When you wear the Garmin optical heart rate wrist watch to start an activity, the optical heart rate sensor will continuously monitor the heart rate condition for the specified activity period and constantly provide feedback.
Heart rate A powerful exercise strength monitoring tool
The heart is the center of all activities. Monitoring heart rate is more than just understanding your health condition. Understanding the physiological meaning presented by each different heart rate zone can effectively help you plan a good and reasonable fitness goal.
What is so-called "jogging" ? Let your heart rate tell you.
Is it fast or slow if you take 6 minutes to run a kilometer. Whom shall I be compared with? The physical
capability varies highly with each person. The speed and time are not accurate indicators for training.
The heart rate can objectively measure how hard you work.
From good marathon athletes to office workers who are sedentary in offices, they can really and
effectively work on their exercise strength through heart rate training.
Is there really a so-called "Fat burning heart rate zone" ?
When the exercise central rate is between 65% to 79% of your maximum heart rate, if you feel slightly out of breath but are still working out easily, this is the strength at which the body can truly increase the fat burning efficiency. If the exercise strength is too high, the body will first use glycogen and instead it will not produce energy by using fat. The heart rate training can help you find your "fat burning zone" and effectively help your weight loss plan.
24/7 heart rate monitoring
The optical heart rate sensor fitted with Garmin Elevate can keep on monitoring 24/7. You can check the heart rate variation each day and the heart rate condition during exercise. Easily keep track of your heart beat each time.
How to measure the resting heart rate
Choose one morning with a good night's sleep and sit up at rest for one minute. Then, after one minute, the minimum value displayed on your watch is your resting heart rate.
How to measure the maximum heart rate
The commonly used formula "220 - age" for the maximum heart rate represents statistically the maximum heart rate on average for people of the same age, which can be used for reference. If your physical capability permits, it is recommended that you take the 3-km full speed test or the uphill dash to accurately obtain your personal maximum heart rate.
Heart rate zone
Warm-up zone
Fat-burning zone
Aerobic endurance zone
Marathon pace zone
Anaerobic endurance zone
Running kinematics
Running kinematics is to apply the knowledge in each science field to sports and consequently to upgrade the self-exercise performance.
Running technique indicator Cadence
The total number of times of both feet strike the ground per minute, the unit: times.
The higher the footstrike frequency, the more frequent both the runner's feet are to change,
which has a higher efficiency in mechanics.
A wheel is a moving tool with the highest benefit in mechanics as the change of the supporting
point is very intense without ceasing, thus difficult to produce the resistance.
Running technique indicator Vertical Oscillation
The vertical oscillation amplitude in centimeters of the gravity center of the body during running. The higher the amplitude, the more energy is consumed upward rather than forward. Also, the impact to bear when landing on the ground is higher. A smaller amplitude means a higher efficiency of forward moving.
Running physical capability indicator The energy system
Define a different training strength by a different heart rate zone. It can be divided into six levels from low to high. Each training strength has its training effect and meaning, which can bring you a different benefit in your training program.
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Heel-strike
Since the heel-strike will go through the mid-foot to the forefoot, it takes a longer ground contact time and will affect the inertia.
Toe-strike
Since the sole has to wait for the hip to pass and when the hip is in the front, the sole will
leave the ground, thus making a longer ground contact time.
Let the same athlete run with heel-striking and toe-striking and compare both time
difference. As a result, we find the ground contact time for toe-strike is shorter!
The energy system
Strength E
Strength M
Strength T
Strength A
Strength I
Strength R
VO2 Max
Oxygen consumption by the body in each minute and each kilogram of weight during exercise (mL/min/kg), which refers to the maximum oxygen amount consumed or used by the organ cells when a person engages in the most vigorous exercise at the sea level. If a runner were a car, the maximum oxygen intake is like the maximum air intake for the engine, which is an important indicator to assess good or bad of the aerobic physical capability.
Lactate Threshold
The lactate threshold is like a watershed between the aerobic and anaerobic exercises. When below this threshold, the body is mainly based on aerobic metabolism while above this threshold, the body is changed to be based on anaerobic metabolism. It is a critical indicator for maintaining long-time high-strength aerobic exercise. By collecting enormous amount of running pace data via the running meter, it is possible to estimate your lactate threshold. Recommended Pace T and Heart Rate T can directly apply to your Strength T running training.
Wrist heart rate measuring technology
When you wear the Garmin optical heart rate wrist watch to start an activity, the optical heart rate sensor will continuously monitor the heart rate condition for the specified activity period and constantly provide feedback.
* For the running physical capability indicator - the detailed context of the energy system, it is quoted from Xu Kuo Fong's "Critical data a runner should know" Table 2.2 Strength zone summary on P. 42 by Faces Publishing Co., Ltd.