How to Exercise with Apple Watch: Feature Overview

Update watchOS

Check if you have the latest version of the operating system: open the Watch application, find the "General" section and select "Software update". The name of the current firmware version will appear on the screen and, if you have not updated for a long time, a proposal to install a new one.

Fresh software is needed in order to use all the features of the watch during training: many functions appeared only in watchOS 5, and minor bugs of the system are closed with subsequent updates.

Not all watch versions support the latest software. For example, the first generation Apple Watch only updates to watchOS 4. If you don't know which version of the watch you have, follow the instructions on the Apple website.

Set a daily mobility goal

Activity is measured in Apple Watch by three ring indicators. The green ring fills up if you exercise or move harder than usual for half an hour. Blue - if you move in any way for 12 hours. And red will fill up when you meet your daily calorie intake - you can set it yourself when you first set up your Apple Watch.

To readjust your calorie intake, go to the Activity app, double-tap the Apple Watch screen, and select Change Mobility Goal.

It is difficult to give any recommendations regarding the rate of mobility - everything is individual.

But there is one life hack: you can find out the average number of calories burned during daily activity and add as many calories to it as you spend on a half-hour workout that you can do every day. This is the norm that you can strive to fulfill.

Bring activity indicators to the watch face

Apple Watch features: Activity watch faces

Apple Watch supports three watch faces with activity indicators. To install any of them, you need to go to the Watch application on the iPhone, go to the "Watch faces" section, find the "Activity" category and select the one that you like.

Also, the numerical indicators of the activity rings can be displayed on the "Infograph" dial, available on the fourth generation Apple Watch.

Use all the possibilities of "Training"

Display of indicators on the screen. During training, the watch can display up to five indicators on the screen. To select the required metrics and set their order, you need to go to the Watch on the iPhone - the "Training" item.

The first in the menu that opens will be the "View" section. There you can select relevant indicators for all types of activity.

Selecting a training target. To set a goal, you need to click on "…" when choosing an exercise on the watch. For any particular workout, you can select new goals each time.

For example, for running, you can set the rate for calories burned, distance covered, or activity time. And it is also possible to set up warnings about advancing or lagging behind the pace set after the first kilometer traveled.

Dividing the workout into segments. To break the workout into parts, double-tap the watch screen during the exercise. And then you can analyze the data for each part of the activity at the end of the workout in the Activity app on iPhone.

Temporarily stopping your workout. By pressing the digital crown (wheel) and the side button at the same time, you can pause your workout and take a break. If your workout includes multiple exercises, scroll to the far left screen and press "+".

Auto pause for running … This feature is used to improve tracking accuracy. The watch will automatically pause your workout during a break and will not include rest in the overall workout timing. To enable, open on Apple Watch "Settings" → "General" → "Workout" and activate the "Autopause" toggle switch.

Automatic workout detection. This is a watchOS 5 innovation. If you are out for a run, but forgot to turn on the appropriate mode on your watch, Apple Watch will offer to record the workout itself, and the countdown will begin approximately from the moment you started the race. You can turn off these reminders in the Watch app on iPhone.

Apple Watch features: Auto-detect workouts

Auto-detect simulators. If your gym has a GymKit-enabled treadmill, be sure to turn it on in the Workout section of the Watch app on your iPhone. This will allow you to export data from the simulator.

Automatically turn on music. During your workout, you can enjoy your favorite songs, either from your Apple Music playlist or from the streaming service's updatable selection.

You can also enable this feature from the Workout section of the Watch app on iPhone. To access the audio playback bar during exercise, scroll to the rightmost watch screen.

Synchronization with third party fitness apps … The Apple Watch workout mode allows you to work with Nike + Run Club, Strava, Workouts ++, and other well-known sports programs at the same time.