Runkeeper is one of the first big-name running apps to offer full watchOS 2 support, which means you can log a run on your Apple Watch even if you leave your iPhone behind. The Apple Watch’s built-in Workout app has always offered this feature, but it is new for third-party apps. I had never tried it before, […]
If you’re using an exercise app for your iPhone, you’re probably not getting as good a workout as you’d hope, according to the results of a new study. Researchers from the University of Florida took the top 30 free fitness apps for the iPhone, and compared what they ask their users to do against the […]
Apple Watch tracks your movement and heart rate. It uses that information in conjunction with your gender, height, age, and weight to estimate how many calories you burn during daily movement, including light strolls and dedicated workouts.
However, Apple Watch needs proper calibration to get the most accurate reading of your movement and heart rate, which is used to help determine distance and pace measurements when you are walking or running without your iPhone, or while using a treadmill.
Calibration is fairly easy and takes about 20 minutes of exercise. For this purpose, you will need both your iPhone and your Apple Watch. After calibrating, you won’t need to bring your iPhone on walks or runs anymore.
Make sure the environment is ideal for GPS tracking. Flat ground with good reception and clear skies works best, but as long as your GPS is on, you should be just fine.
Ensure that Location Services is activated on your iPhone. Open the Settings app and select Privacy. Then tap Location Services and make sure the switch is in the On position.
Check that „Motion Calibration and Distance“ is activated on your iPhone. On the Location Services screen, scroll down to the very bottom and select System Services. Find Motion Calibration & Distance and make sure the switch is in the On position.
Hold your iPhone in your hand or attach it to an armband during your outdoor run or walk. This will help get the best possible calibration on your iPhone.
Open the Workout app on Apple Watch and select Outdoor Walk or Outdoor Run and set your goal. Tap Start and begin. Walk or run for 20 minutes.
If you are unable to walk or run for 20 minutes at one time, you can spread the calibration over multiple outdoor sessions. Just make sure you bring your iPhone with you each time.
You may need to perform multiple 20-minute calibration workouts. If you normally walk or run at varying speeds, for example if you tend to run for three minutes and walk for one minute, you will need to calibrate each speed separately (or do 40 minutes worth of walking/running). Basically, the more you calibrate, the more accurate the reading will be.
Calibration data is stored on Apple Watch. If you unpair it from your iPhone, you will have to recalibrate in the future.
The calibration process also helps improve estimates of calorie burning and movement approximations in the Activity app. So, it is a good idea to complete the process, even if you don’t plan on running or walking outdoors on a regular basis.
One of the main features the Apple Watch has to offer is the ability to track your daily activities and workout routines. The Apple Watch has a comprehensive set of health and fitness tools to help you keep track of your movement, reach workout goals, and get more activity into your life. One of Apple’s main goals with the Apple Watch was to provide users with tools to keep them healthy, and the Activity and Workout apps on the Apple Watch are part of that effort.
If you’ve been a couch potato for too long, Apple Watch might be just what you need to motivate you to get moving and get healthy. The following video and tutorial will show you how to track your daily activities and how to monitor your workouts using the Activity and Workout apps.
Tracking Daily Activities
Thanks to the motion sensors built into Apple Watch, it’s always keeping track of your movement when it’s on your wrist. Whether you are sitting around doing nothing, or participating in a decathlon, Apple Watch knows your movements and will keep you informed.
- Open the Activity app on Apple Watch.
- Swipe left to the „Move, Exercise, and Stand“ screen and tap Get Started.
- Enter your personal information (gender, age, weight, and height).
- Turn the Digital Crown to set the information and tap to Continue.
- Tap Start Moving.
- Or, use the Apple Watch app on your iPhone to enter the information, under the „Health“ section of the app.
Once the information is entered, Apple Watch will do the monitoring for you. When you take a brisk walk, run, or take a spin class, your movement heart rate data will be tracked on your Activity Rings.
The Move Ring
The Move ring tracks calories you’ve burned by moving. Depending on how regularly you get around, Apple Watch will adjust your goals. So, if you are fairly sedentary, a short walk up and down a few flights of stairs will help you on your way to filling in your ring. However, if you regularly walk 12,000 steps in a day, your Move ring will be harder to fill. During the setup process, you choose your typical level of activity to get a ballpark movement goal, adjust it manually if you wish, and then let the Apple Watch tweak things over time.
The Exercise Ring
The Exercise ring tracks how many minutes of brisk activity you have completed in a day. Brisk exercise means movement that gets your heart rate up. So, a leisurely stroll to your boss’ office across the building does not count. However, if you were to skip to his or her office, you might make some progress on your Exercise ring.
The Stand Ring
The Stand ring is there to remind you that you need to move your body. Once per hour, Apple Watch will remind you to take a walk for a minute. Even if you are at a standing desk, you will be reminded. The idea is to get away from your desk for a minute, whether you are standing or sitting, and the Apple Watch wants to see you up and around in at least 12 hours of your day.
How to View Your Progress
- Swipe up on the Watch face, then swipe to the Activity Glances.
- Tap the Glance to open the Activity App.
- Swipe to see individual activities.
- Swipe up on an activity or turn the Digital Crown to see the activity as a graph.
- Or, you can view the information on the Activity app on your iPhone. Some watch faces include Activity as a complication option, letting you see your miniature activity rings at any time and access the Activity app with a tap right from there.
How to View Activity Achievements
You will earn achievements for completing fitness goals, like working out every day of the week, doubling your daily move goal, and completing all of your activity goals for the entire week. You can keep track of which achievements you’ve earned in the Apple Watch app.
- Open the Apple Watch app on your iPhone.
- Tap the Achievement tab.
- Tap an achievement to see your progress.
How to Manually Adjust Your Goals
Apple Watch will update your goals every Monday based on your previous week’s activities. However, you can manually change them whenever you like.
- Open the Activity app on Apple Watch
- Firmly press on the display screen until you see a prompt to change your move goal.
- Adjust your goal according to your realistic ability.
Apple Watch will send you friendly reminders about your daily activities. If you’d rather not get notifications, you can turn some or all of them off.
- Open the Apple Watch app on your iPhone.
- Tap My Watch.
- Tap Activity.
- Toggle the switches for each reminder on or off according to your desire.
In addition to keeping track of your daily activities, Apple Watch will help you monitor your workouts. You can set specific goals based on length of time, calories burned, or distance. Once activated, Apple Watch will track your heart rate and movement and help you get through your workout.
Starting a Workout
- Open the Workout app, then tap the type of workout you will be doing, including running, cycling, rowing, and more. As you select workouts, Apple Watch will track your preferences and put the most used ones on top.
- Swipe left or right to choose a calorie, time, or distance goal.
- Turn the Digital Crown to set the number.
- When you are ready to start your workout, tap Start.
Pausing your Workout
You can pause a workout at any time by firmly pressing the display screen. Do this if you stop for any reason during your workout when you don’t want things like your heart rate tracked. Tap Resume to continue.
Ending your Workout
To stop a workout early, or if you’ve gone past your goal and still wanted to do more, but now it is time to stop, firmly press on the display screen. Then, tap End. Turn the Digital Crown to view your result summary. Tap Save to keep the information or Discard to delete it.
Apple Watch’s Activity and Workout apps are great for getting you motivated and keeping you on track. The Activity app on Apple Watch will show you your progress and allow you to fine-tune your daily activities in order to ensure that you keep moving and stay healthy.