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If you made a recording you don't want to keep, you can delete the log entry by scrolling down to Delete and confirm with the middle button. You can also delete logs in the same way from the logbook. It is possible to set different targets with your Suunto 3 Fitness when exercising.

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If the sport mode you selected has targets as an option, you can adjust them before starting the recording by pressing the lower right button. Suunto 3 Fitness is able to record speed and distance when running and walking based on your wrist movement, but this must be calibrated to your personal stride length and movement. You can either calibrate manually see Speed and distance calibration , or let the connected GPS do it automatically. The wrist-based speed and distance is automatically calibrated whenever you use connected GPS.

In addition to more accurate speed and distance, with connected GPS you also get a track from your exercise that you can view on a map in the Suunto app. The GPS icon on your watch blinks grey while searching and turns green when the connection to your phone's GPS is established. Not all sport modes use GPS. If you don't see the icon, it means the sport mode is for an activity where GPS is not needed, like running on a treadmill or swimming in a pool, or that your Suunto 3 Fitness is not paired with your phone. Using connected GPS increases battery power consumption on your mobile device.

GPS accuracy may vary depending on your mobile device and surrounding conditions. Buildings, for example, can block GPS signals. Please also be aware that GPS data is not available for all mobile operating system versions and that existing support may be withdrawn without notice. If the display timeout is on, you can still get mobile notifications as well as sound and vibration alerts. For full functionality, please enable Javascript. Suunto 3 Fitness User Guide.

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Table of Content. Suunto app.

Optical heart rate. Adjusting settings. Activity tracking.

Adaptive training guidance. Airplane mode. Bluetooth connectivity. Button lock and screen dimming. Chest heart rate sensor. Device info. This means that any improved power production in the isokinetic test could only occur if there was an increase in power at a constant shortening velocity [ 59 ], since power equals force times velocity.

However, unlike the s test used by Rimer et al. The difference between the 2 cycle ergometers is that while in the isokinetic test pedalling cadence is prefixed and improvements only in strength are possible, in an isoinertial test the workload is fixed and any power improvements produced manifest as improvements in pedalling cadence.

Given that beetroot juice supplementation could improve power development as a consequence of a reduced muscle shortening velocity [ 59 , 97 , 98 ], the isokinetic cycle ergometer is perhaps not sufficiently sensitive to assess the effects of this supplementation. Considering the beneficial effects on cadence and power output observed in the cycle ergometry 3-s [ 59 ] and s [ 99 ] tests, it seems that beetroot juice supplementation could have a beneficial effect on this type of effort.

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In a fourth study, Clifford et al. These authors observed no ergogenic effects of the supplementation. A novel indicator used in this study by Clifford et al. Performance in this test is determined by the contractile properties of muscle and by neuromuscular control of the entire musculoskeletal system [ ]. Given that fatigue reflects the incapacity of the neuromuscular system to maintain the level of power required [ ], losses in CMJ height at the end of exercise are taken as an indicator of muscular fatigue [ ].

Thus, any loss in CMJ height could indicate muscle damage. This suggests that beetroot juice could help preserve muscle structure during high-intensity efforts. Another explanation could be related to the vasodilation effect of beetroot juice [ 50 ] possibly helping muscle regeneration during early recovery. In future work, biomarkers of muscle damage or inflammation need to be examined. In the fifth study, Martin et al. No effects were detected on power output in the different sets.

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Moreover, a lower number of sets was accomplished in the session for the supplementation group versus placebo group. In effect, this was the only study to describe an ergolytic effect of beetroot juice.


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The authors argued that because of the scarce contribution of oxidative phosphorylation to energy metabolism during high-intensity efforts and that the ergogenic potential of this supplement is related to potentiating oxidative pathways, no beneficial effects are produced on this type of physical action. The results of the investigation by Martin et al.

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Effectively, Aucouturier et al. To date, few studies have examined the effects of supplementation with beetroot juice on short-duration high-intensity exercise efforts [ 38 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 ] and observations so far will need confirmation in future studies:. In parallel, supplementation would limit the build-up of metabolites such as ADP and inorganic phosphates, which are known to induce muscular fatigue.

Beetroot juice has been shown to improve the release and reuptake of calcium at the sarcoplasmic reticulum.


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This could help the power production associated with improvements in muscle shortening velocity. Non-isokinetic ergometers in which movement velocity is not assessed are sensitive to such improvements in power generation. The main limitation of our review is the scarcity of studies that have examined the effects of beetroot juice supplementation on intermittent, high- intensity exercise. This limitation is also magnified by the varied design of the few studies available including different supplementation doses and regimens.

As it has been proposed that beetroot juice supplementation improves phosphocreatine resynthesis during the brief rest periods included in protocols of intermittent high-intensity exercise, future studies are needed to confirm via a muscle biopsy phosphocreatine levels during repeated high-intensity efforts. To examine the possible beneficial effect of beetroot juice on muscle shortening velocity reflected as improved pedalling cadence, future studies need to assess the ergogenic effect of this supplement in a single, constant-load test on an inertial cycle ergometer.

Variation in performance of elite cyclists from race to race. Eur J Sport Sci. Koncic MZ, Tomczyk M. New insights into dietary supplements used in sport: active substances, pharmacological and side effects. Curr Drug Targets.

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Australian Institute of Sport. ABCD classification system. Burke LM. Practical issues in evidence-based use of performance supplements: supplement interactions, repeated use and individual responses. Sports Med. New strategies in sport nutrition to increase exercise performance. Free Radic Biol Med. Burnley B, Jones AM. Oxygen uptake kinetics as a determinant of sports performance. Morton RH. The critical power and related whole-body bioenergetic models. Europ J Appl Physiol.