Leveling Up Your Fitness Routine with Apple Watch Features
When it comes to getting in shape, the Apple Watch is often hailed as a beneficial partner. However, the journey to fitness can sometimes feel daunting not just due to a lack of willpower, but also because of the overwhelming number of features available and which metrics to focus on. In this article, I will share the four key Apple Watch features that I have been using to elevate my fitness journey, allowing me to regain my peak shape. I’m Vanessa Hriana, an experienced skate reporter turned fitness advocate, here to provide useful tips to help you maximize your workout experience.
If you're new to fitness, the best place to start is by closing your Move Rings. Not only does this feature help you track how active you are, but it also infuses a sense of gamification into your exercise routine, making it more enjoyable and potentially addictive. As one begins to build their fitness routine, these rings serve as a reliable motivator to get moving.
For those who have already been moving and are seeking to enhance their routines, it’s time to dig deeper and explore the metrics available on your Apple Watch. You don’t necessarily have to overhaul your existing workouts; instead, you can seek to intensify what you're already doing.
A powerful metric for measuring workout intensity is observing your heart rate zones. The Apple Watch categorizes your heart rate into five distinct zones based on your maximum heart rate. In the lower zones, primarily zones one and two, your body predominantly burns fat. As you progress to higher zones, particularly zone five, your body shifts to burning more carbohydrates.
Understanding your desired heart rate zone can guide your workouts effectively. For example, I’ve transformed my running route, ending with a steep hill that used to zap my energy. Now, I push myself to sprint up that hill, grabbing a brief glimpse into zone five—a motivating challenge I embrace with my baby stroller in hand.
To activate heart rate zones on your Apple Watch, navigate to your selected workout, click on the three dots at the top right, scroll to preferences, and toggle on heart rate zones. The watch calculates personalized heart rate zones based on individual biometric data, but you can also customize them via the settings app. Monitoring this live data can help you identify what pushing yourself looks like in both cardio and strength training. However, exercise caution—avoid pushing into zone five if you are just beginning.
In addition to using heart rate zones, I have set up alerts on my Apple Watch that let me know when I meet my workout goals or need to step it up. For instance, I create alerts for specific heart rate zones or pace goals. By activating these reminders, I can stay focused on achieving my objectives without constantly glancing at my wrist.
To set up alerts, return to preferences using the three dots again, then scroll down to the alerts section. These notifications vary by exercise, so it’s essential to explore different options to tailor them to your needs. From pace alerts to interval timers for strength training, the Apple Watch assists in keeping me on track.
A recent addition to the Apple Watch, notably watch OS 11, is the "training load" feature. This capability—available only on Series 6 and later models—rates your workout intensity on a scale from 1 to 10 by comparing your performance to your 28-day average. Unlike heart rate zone data, training load is reviewed after your workout.
Following a session, you can analyze this data to determine if you should push harder or perhaps dial back a bit. Access this data by clicking on the Move ring, then the graph on the top right. Having weekly averages, you can assess trends in your performance—prompting adjustments to your future workouts.
Fitness progress isn’t always reflected in pounds lost; sometimes, the scale fails to indicate the improvement in health, especially since muscle mass is denser than fat. For a more accurate measure of my progress, I use a metric known as cardio fitness, which is found in the Health app. This score represents my maximum oxygen uptake (VO2 max), a strong indicator of overall health.
The cardio fitness score categorizes into four levels: high, above average, below average, and low. Currently, I am at a high level but have plateaued in recent weeks. My goal is to inch closer to a VO2 max of 50, the level I achieved before my third pregnancy. While I realistically anticipate reaching this target in about four months, the advent of the holiday season means I’m content with simply trending upward.
Since I’m not a physician, I urge you to consult with yours before making significant changes to your fitness regimen, particularly concerning heart rate or exercise intensity.
The journey toward improving fitness can indeed be enhanced by utilizing the diverse features the Apple Watch offers. From tracking heart rate zones and setting alerts to analyzing training load and cardio fitness metrics, these tools can transform your workout experience. As I continue to navigate my fitness journey, I encourage you to explore these features for achieving your health goals.
For more insights on using your Apple Watch effectively and other tech tips, check out CNET.com. See you next time!
Part 1/9:
Leveling Up Your Fitness Routine with Apple Watch Features
When it comes to getting in shape, the Apple Watch is often hailed as a beneficial partner. However, the journey to fitness can sometimes feel daunting not just due to a lack of willpower, but also because of the overwhelming number of features available and which metrics to focus on. In this article, I will share the four key Apple Watch features that I have been using to elevate my fitness journey, allowing me to regain my peak shape. I’m Vanessa Hriana, an experienced skate reporter turned fitness advocate, here to provide useful tips to help you maximize your workout experience.
Closing the Move Rings: A Fun Starting Point
Part 2/9:
If you're new to fitness, the best place to start is by closing your Move Rings. Not only does this feature help you track how active you are, but it also infuses a sense of gamification into your exercise routine, making it more enjoyable and potentially addictive. As one begins to build their fitness routine, these rings serve as a reliable motivator to get moving.
For those who have already been moving and are seeking to enhance their routines, it’s time to dig deeper and explore the metrics available on your Apple Watch. You don’t necessarily have to overhaul your existing workouts; instead, you can seek to intensify what you're already doing.
Utilizing Heart Rate Zones: A Real-Time Guide
Part 3/9:
A powerful metric for measuring workout intensity is observing your heart rate zones. The Apple Watch categorizes your heart rate into five distinct zones based on your maximum heart rate. In the lower zones, primarily zones one and two, your body predominantly burns fat. As you progress to higher zones, particularly zone five, your body shifts to burning more carbohydrates.
Understanding your desired heart rate zone can guide your workouts effectively. For example, I’ve transformed my running route, ending with a steep hill that used to zap my energy. Now, I push myself to sprint up that hill, grabbing a brief glimpse into zone five—a motivating challenge I embrace with my baby stroller in hand.
Part 4/9:
To activate heart rate zones on your Apple Watch, navigate to your selected workout, click on the three dots at the top right, scroll to preferences, and toggle on heart rate zones. The watch calculates personalized heart rate zones based on individual biometric data, but you can also customize them via the settings app. Monitoring this live data can help you identify what pushing yourself looks like in both cardio and strength training. However, exercise caution—avoid pushing into zone five if you are just beginning.
Setting Alerts: Staying Focused on Your Goals
Part 5/9:
In addition to using heart rate zones, I have set up alerts on my Apple Watch that let me know when I meet my workout goals or need to step it up. For instance, I create alerts for specific heart rate zones or pace goals. By activating these reminders, I can stay focused on achieving my objectives without constantly glancing at my wrist.
To set up alerts, return to preferences using the three dots again, then scroll down to the alerts section. These notifications vary by exercise, so it’s essential to explore different options to tailor them to your needs. From pace alerts to interval timers for strength training, the Apple Watch assists in keeping me on track.
Understanding Training Load: A New Feature
Part 6/9:
A recent addition to the Apple Watch, notably watch OS 11, is the "training load" feature. This capability—available only on Series 6 and later models—rates your workout intensity on a scale from 1 to 10 by comparing your performance to your 28-day average. Unlike heart rate zone data, training load is reviewed after your workout.
Following a session, you can analyze this data to determine if you should push harder or perhaps dial back a bit. Access this data by clicking on the Move ring, then the graph on the top right. Having weekly averages, you can assess trends in your performance—prompting adjustments to your future workouts.
Measuring Progress: More Than Just Numbers
Part 7/9:
Fitness progress isn’t always reflected in pounds lost; sometimes, the scale fails to indicate the improvement in health, especially since muscle mass is denser than fat. For a more accurate measure of my progress, I use a metric known as cardio fitness, which is found in the Health app. This score represents my maximum oxygen uptake (VO2 max), a strong indicator of overall health.
Part 8/9:
The cardio fitness score categorizes into four levels: high, above average, below average, and low. Currently, I am at a high level but have plateaued in recent weeks. My goal is to inch closer to a VO2 max of 50, the level I achieved before my third pregnancy. While I realistically anticipate reaching this target in about four months, the advent of the holiday season means I’m content with simply trending upward.
Since I’m not a physician, I urge you to consult with yours before making significant changes to your fitness regimen, particularly concerning heart rate or exercise intensity.
Conclusion: A Path Toward Better Fitness
Part 9/9:
The journey toward improving fitness can indeed be enhanced by utilizing the diverse features the Apple Watch offers. From tracking heart rate zones and setting alerts to analyzing training load and cardio fitness metrics, these tools can transform your workout experience. As I continue to navigate my fitness journey, I encourage you to explore these features for achieving your health goals.
For more insights on using your Apple Watch effectively and other tech tips, check out CNET.com. See you next time!