Who needs a wristwatch when your smartphone – which has almost become an attachment in itself – is constantly at hand? People pondered this issue for about half a second at the launch of the original Apple Watch, but no longer. One reason is that Apple has built a detailed fitness tracking system in the Apple Watch that connects to its Watch and Health iPhone apps. Together, they can help you track your long-term health and well-being and achieve your personal fitness goals. With its plethora of fitness features, your Apple Watch resembles a personal trainer that can help you with sports, exercise, heart health and sleep. We’ll show you what Apple Watch can do and how to use it.
Track your moves
Activity tracking is the key to Apple Watch̵7;s fitness functionality. While it may count steps with the best of pedometers, it’s just the beginning, as your watch also visually compiles all of your daily movements into three rings that you can see at a glance.
Red ring: The red outer ring, called the Move Ring, tracks active calories that are burned every day, giving you a general sense of how much you are moving around.
Green ring: The green training ring tracks your daily workout, which consists of each movement at or over a vigorous walk, with a goal of 30 minutes of activity per day. As time goes on, the activity module will require more movement to challenge you to close the circle.
Blue ring: The Apple Watch wants you to get off your butt at regular intervals. Failure to do so will remind you to get up and move around. After shaking it for a minute or more, the blue tripod ring on the watch registers that you stumbled for your feet for a whole minute and will stop bugging – for an hour.
Track your workouts
Apple Watch’s built-in Workout app tracks specific workouts for a variety of sports such as running, walking, swimming, hiking and more, logs real-time statistics for past time, distance traveled, pace, heart rate, boost and calories via the watch’s dual-core processor, optical heart monitor , accelerometer and gyroscope. For example, runners can set a pace where the watch uses haptic feedback to tap your wrist if you move too fast or too slow.
Exercise categories include the following exercise types, where you follow the instructions on the clock screen to start an exercise and swipe right to pause or end it.
- Indoor walk for treadmills, indoor tracks or shopping malls.
- Indoor driving for treadmills or indoor tracks.
- Indoor bike for stationary bikes and spin class.
- Elliptical for an elliptical and similar exercise machines.
- Rowing for rowing machines.
- Steps for stair machines.
- High-intensity interval training for shortcomings of intensive training followed by short rest periods.
- Hiking for hikes and possible increase in elevation.
- Yoga works for all types of yoga genres.
- Pool swim for laps or swim with open water with GPS.
- Outdoor wheelchair walk and outdoor wheelchair running.
- Other for when no standard choice fits. Just choose a category, like mixed cardio or dance.
Do the following to start training.
- Press Digital Crown.
- Launch the Workout app.
- Click on the exercise you want to use.
- Press More (three-point) icon to the right of the workout type to set the goal based on calories, distance, time or open.
- Tap Start.
- To monitor your progress during training, lift your wrist to see the statistics tracked in real time and pull up or rotate the Digital Crown to see specific statistics.
Do the following to end the workout.
- click Show to see the Workout app.
- Swipe right to open the app menu.
- Tap The end to complete your workout.
- Tap Done at the bottom of the summary so that the app records your progress.
Sometimes the app automatically triggers an exercise. When the Apple Watch detects the start of a workout, you may receive an alert asking if you want it to start tracking. You can then choose your training type and start a session. If you forget to stop tracking at the end of the workout, the watch detects and pauses it automatically. If you stop tying your shoe or picking up a newspaper, make sure the app does not automatically pause, and if it does, just press to resume. With subsequent training sessions, the app runs like the one you last used.
Customize your stats
There are many metrics for you to follow, and you can see five of them on your watch’s face at any one time. You can use the Health app on your iPhone to customize what statistics your watch shows you. How to set it up.
- Launch the Watch app on your iPhone.
- Press My watch tab.
- Tap Train.
- Tap Träningsvy.
- Tap Several metric or Simple metric. With several measurement values, you can select up to five measurement values for each type of training.
- Press the three-bar control to the right of each item and drag it up or down to change the display position of your watch.
- Tap Done when you are done.
Track your heart rate
The Apple Watch measures your heart rate through a sensor on the back of the watch. You can start the heart rate app to get a reading on demand, but the watch also measures average resting places and walks the heart rate throughout the day. When you exercise, you can see your heart rate on the watch screen along with other measurement values. You can enable notifications from the heart rate app on your Apple Watch to alert you to high or low heart rates, irregular heartbeats and more.
- Launch the Apple Watch app on your iPhone.
- Press My watch tab, then press Heart.
- Tap High heart rate and select a BPM (beats per minute).
- Tap Low heart rate, then select a BPM.
You can also enable irregular rhythm notifications on your iPhone via the Health app. Press Browse tab, then go to Heart> Messages about irregular rhythms. When enabled, you can enable or disable irregular rhythms and a selection of other notifications in the Apple Watch app.
Track your breathing
Apple Watch’s Breathe app encourages you to take a few deep breaths to relax several times each day. Launch the app, and an animation guides you through a series of deep breaths, showing the cadence – a slow inhalation, holding your breath for a few seconds and a slow breathing – repeated several times.
New fitness features for WatchOS 7
Apple’s WatchOS 7, now in development work and planned to be released with the new Apple Watch 6 later this year, promises to expand health and fitness features including sleep tracking, automatic handwashing detection, additional workouts, a new Fitness update to the current Activity tab in iPhone Watch app and many other new features.
The sleep tracker detects micro-movements from the watch’s accelerometer to track breathing so that your watch can track sleep levels and duration. The watch’s motion sensors and microphone, combined with machine learning on the device, detect hand-washing movement and sound and start a 20-second countdown timer that ensures you sterilize your hands properly. The new operating system also has more types of training such as Core Training, Dance, Functional Strength Training and Cooldown. The activity app on the iPhone – redesigned and renamed Fitness – tracks an abundance of data, including activity, workouts, awards, activity trends, activity sharing, and activity contests.