How to use activity monitor on apple watch to track your fitness

No matter which Apple Watch you have, they all display your fitness data in pretty much the same way — with Activity Rings. Here’s what they made and how to customize them so they better work for you.

How to use activity monitor on apple watch to track your fitness

How to use activity monitor on apple watch to track your fitness

Apple currently sells three different Apple Watch models — the Series 6, SE and Series 3 — and while it’s true that each one has slightly different features and capabilities, they all track your fitness in pretty much the same way.

This is because every Apple Watch has most of the same sensors that track fitness, including a built-in heart-rate sensor, GPS, gyroscope and altimeter. They all sync with Fitness and Health apps on your iPhone, and they all use Activity Rings to show you how you’re progressing on your fitness goals throughout the day.

What do the red, green and blue Activity rings mean?

If you don’t know, Activity Rings have been a feature of the Activity app — which is now the “Fitness” app — since Apple released the first Apple Watch in 2015. And to be honest, the Activity Rings haven’t changed much in the last five years. There are still three rings, each of represents a different fitness or movement goal that you should aim to achieve in one day.

• The red Activity ring (aka your Move ring) represents your movement and shows you how many active calories you’ve burned.

• The green Activity ring (aka your Exercise ring) represents your exercise and shows you how many minutes of “brisk activity” you’ve done in the day.

• And the blue Activity ring (aka your Stand ring) shows how many times you’ve stood up throughout the day.

Finally, you can customize all your Activity goals.

When you first set up an Apple Watch — any Apple Watch — it asks some basic information about yourself, such as your sex, age, height and weight, and then it uses that information to automatically set the activity goals that populate the Fitness app. If you want to change those goals for some reason, whether you’re hitting them too easily or not finding them difficult to complete, you can.

Before the latest software update, watchOS 7, was released, the red Move ring, which measures your active calories burned, was the only Activity ring that you could adjust — which had been a bit of a bummer. But with watchOS 7, which is available on every Apple Watch Series 3 of later, you can customize your Stand hours and Exercise minutes, too.

Here’s how to change your activity goals:

• Open the Activity app on your Apple Watch.

• Scroll down to the bottom of the first (left-most) screen.

• Select “Change Goals” and use the “+” or “—” to increase/decrease your goals.

You’ll have to adjust/keep your Move (red) goal first. Then once you hit “Next” you’ll be able to change your exercise goal. And finally, after selecting “Next” again, you’ll be able to adjust your Stand goal. Select “OK” when finished.

Customize reminders and notifications.

Let’s be honest, not every one of us wants to be reminded that we haven’t stood up in the last hour. While some of us need to that extra bit of encouragement to get a workout in to complete that daily goal or monthly challenge. Fortunately you can adjust these notifications — but only on your iPhone. Here’s how:

• Open the Apple Watch app on your iPhone.

• Make sure you’re in the My Watch tab, then select Activity.

• You can toggle on/off your various notifications and reminders as you see fit.

How to use activity monitor on apple watch to track your fitness

The Apple Watch has long had a “Find My iPhone” button for quickly summoning a wayward smartphone, but what happens when the watch itself goes missing? Whether you’ve accidentally buried it under a clothing pile or it’s gone off on a Pokémon Go walkabout, here’s the best way to quickly find it.

How to find a missing Apple Watch

Note: To find your Apple Watch, you’ll need iOS 10.3 or later and the Find My iPhone app, and your Apple Watch will need to be powered on.

  1. Open (or download, if you don’t yet have it) Find My iPhone.
  2. Sign in with your iCloud account.
  3. Tap on the entry for your Apple Watch.

Select Actions. If your Apple Watch is powered on, you can track it on a map as well as mark it lost, erase it, or play a sound.

How to use activity monitor on apple watch to track your fitness

  • If you’ve determined that your Apple Watch is within your general vicinity, press Play Sound. Your Apple Watch will begin making a repeated ringing sound. (Your iCloud account will also receive an email notification that the sound was played.)
  • When you find your Apple Watch, you can dismiss it from the watch face by tapping Dismiss.
  • Still can’t find your Apple Watch?

    If your missing Apple Watch is out of charge or Wi-Fi range, you may be out of luck in locating it via the Find My iPhone app. That said, you can still go about looking the old-fashioned way — back-tracking where you had it previously — and put it into Lost Mode; if someone finds it and powers it on, you’ll immediately receive an emailed alert.

    Serenity Caldwell contributed to an earlier version of this guide.

    With the Activity app on your Apple Watch, you can track how much you move, exercise, and stand from day to day.

    Track your Activity

    Change Activity goals

    Check Activity history

    How to use activity monitor on apple watch to track your fitness

    Track your Activity

    To get started, open the app on your Apple Watch and enter some information about yourself. Your Apple Watch lets you know when you reach your goals and it offers suggestions and encouragement to help you close your rings. Learn how to complete each ring below.

    The Move ring shows how many active calories you’ve burned so far. Complete your daily Move goal by burning active calories every day. Active calories, unlike resting, are ones that you burn by standing or moving around. Get help earning Move and Exercise credit.

    For users 13 years and younger, the Move ring shows how many minutes the user has spent actively moving around.


    The Exercise ring shows how many minutes of brisk activity you’ve completed so far. Complete your daily Exercise goal by exercising for at least 30 minutes each day. Learn how to meet your exercise goal.


    The Stand ring shows hours in which you’ve stood and moved for at least a minute. Complete your daily Stand goal by standing up and moving around for at least 1 minute during 12 different hours in the day. Even if you stand all day, you still need to move around.

    If you specify that you use a wheelchair, the Stand ring switches to the Roll ring. Roll shows hours in which you’ve pushed around for at least 1 minute.

    Change your activity goals

    You can adjust your goals at any time to better suit your activity levels.

    1. Open the Activity app on your Apple Watch.
    2. Swipe up, then tap Change Goals.
    3. Tap to increase or decrease the number of active calories for your daily Move goal, then tap Next.
      How to use activity monitor on apple watch to track your fitness
    4. Tap to increase or decrease the number of minutes for your daily Exercise goal, then tap Next.
    5. Tap to increase or decrease the number of hours for your daily Stand goal, then tap Ok.

    Check your Activity history

    You can check your progress for the day on your Apple Watch, or check your entire history from the Fitness app on your iPhone.

    On your Phone

    1. Open the Fitness app on your iPhone.
    2. Tap the History tab to see details about your all day activity. On the calendar, a green dot appears next to the days that you worked out.
      How to use activity monitor on apple watch to track your fitness
    3. To see more detail, tap a day.
    4. To get information about a workout, such as your route or total distance, tap the Workouts tab, then tap the item.*

    On your Apple Watch

    1. Open the Activity app on your Apple Watch.
    2. Swipe up to see details for each ring.
      How to use activity monitor on apple watch to track your fitness
    3. Swipe up again to see more, like your total steps, your distance, and workouts.
    4. To see your weekly summary, firmly press the screen, then tap Weekly Summary.

    Set reminders

    1. On your iPhone, open the Apple Watch app.
    2. Tap the My Watch tab, then tap Activity.
    3. Choose your notifications and reminders. For example, coaching notifications are based on your previous progress.
      How to use activity monitor on apple watch to track your fitness

    Learn more

    • Share your activity with friends.
    • What if I don’t earn all my Activity credit?
    • Earn Activity awards using your Apple Watch. With watchOS 6, you can see awards directly on your Apple Watch.
    • Track your Trends in the Fitness app on your iPhone.
    • Learn, create, and be inspired. Join hands-on sessions happening every day at the Apple Store. Find Today at Apple sessions near you.

    * The metrics that appear depend on the type of workout. For example, route is available for outdoor walk, run, open water swim, or cycle workouts when you have GPS.

    Get the most from your run with Apple Watch. And learn how to save power on long runs.

    How to use activity monitor on apple watch to track your fitness

    How to start a running workout

    1. Open the Workout app.
    2. Scroll to Outdoor Run or Indoor Run.
    3. Tap the More button to set a calorie, distance, or time goal. To set a pace alert for an Outdoor Run, scroll down, tap Set Alert or set your time, then select Average, Rolling, or Off.
    4. Tap Start.
    5. Wait for the three-second countdown. To skip the countdown, tap the screen.

    To check your progress, check your watch face. Pace alerts are available for Outdoor Run only.

    How to pause your run

    To pause your run, press both the Digital Crown and the side button at the same time. To resume, press both buttons again.

    You can also set indoor and outdoor running workouts to automatically pause when you stop moving.

    • On your Apple Watch, open the Settings app, then tap Workout > Running Auto Pause.
    • On your iPhone, open the Watch app, tap the My Watch tab, then tap Workout > Running Auto Pause.

    How to end your workout

    Swipe right, then tap the End button . When your workout ends, your Apple Watch shows you a summary of your workout. To see more, check your workout history in the Fitness app on your iPhone.

    How to track your progress

    Customize the metrics that you see when you work out and see your past workouts.

    Choose which metrics to track

    1. On your iPhone, open the Watch app.
    2. Tap the My Watch tab, then tap Workout > Workout View.
    3. Tap Multiple Metric or Single Metric.
      • If you choose Multiple Metric, you can choose up to five metrics for each workout. Tap Outdoor Run or Indoor Run, then tap Edit. Add or delete metrics, or touch and hold the Reorder button to change the order.
      • If you choose Single Metric, you can turn the Digital Crown to scroll through all the metrics during a workout.

    These metrics were created specifically for running. You need to set up multiple metrics to see these options.

    • Rolling Mile shows your pace for the mile distance that is directly behind you.
    • Cadence shows you your steps per minute.
    • Elevation Gain shows the increase in elevation throughout your workout.

    How to use activity monitor on apple watch to track your fitness

    View your route

    1. On your iPhone, open the Fitness app.
    2. Tap Show More next to Workouts.
    3. Tap the workout that you want to view, then scroll down.
    4. Tap the map. The colors show your pace, with green the fastest pace and red, the slowest.

    To see the route, you must have an Apple Watch Series 2 or later or have your iPhone with you during the workout. You must also turn on route tracking: On your iPhone, go to Settings > Privacy > Location Services, tap Apple Watch Workout, then tap While Using the App.

    Get ready for a long-distance run

    With Apple Watch, you can choose how to get ready for a long-distance run, like a marathon. Check out your options below:

    • Power Saving Mode disables the Always On display, the heart rate sensor, and cellular data during walking and running workouts. When the heart rate sensor is off, calorie burn calculations might not be as accurate. For longer workouts, you can choose to use a Bluetooth chest strap instead of the built-in heart rate sensor. Here’s how to turn on Power Saving Mode.
    • You can sync music, podcasts, and audiobooks directly to your Apple Watch ahead of time, so you can enjoy your content even when you’re out of range of your iPhone. Learn how to sync content to your Apple Watch.
    • Bring your iPhone with you. If you bring your iPhone with you, your watch can use Bluetooth for battery-intensive functions like connectivity, streaming music or podcasts, accessing Siri, and more.
    • If your long-distance run is later in the day, you can preserve battery life by turning off cellular and the Always On display in the hours before your run. Here’s how to turn cellular on or off and how to manage Always On settings.
    • Learn more about battery performance.

    I’m preparing to buy the new Apple Watch series2 for tracking activities. I belong to a health club and I use a stationary recumbent bike for warm-up for about 2-4 miles. Will the watch register the miles via gps? (I don’t carry my phone in the club) so it can be included in the watch health app?

    I have seen many apps available for running and for cycling but haven’t found any apps for the Watch for riding a stationary recumbent bike.

    I would be grateful for any app suggestions to download which will sync with the iwatch for this type of activity.

    Thanking you in advance.

    Apple Watch Series 2, iOS 10

    Posted on Sep 22, 2016 5:41 AM

    The Workout app on Apple Watch includes an activity type for Indoor Cycle, which is designed for workouts on stationary bikes.

    Indoor workouts are not tracked via GPS. GPS / Location Services is instead used for outdoor workouts, when it tracks changes in your location, during the course of your workout, to help estimate results including distance, speed and pace.

    Choosing the activity type that most closely matches your workout enables Apple Watch to use the most appropriate sensors and data sources when estimating the results of your workout.

    For activities that are not included within the list, you can choose “Other”. This will credit one minute of Exercise for each full minute of the workout. Active calories will be estimated at a rate equivalent to a brisk walk or based on data recorded by the heart rate sensor, whichever is higher.

    How to use activity monitor on apple watch to track your fitness


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    by Jenefey Aaron Updated on 2020-05-23 / Update for Apple Watch

    The main purpose of Apple Watch is to track your activities and keep an eye on your fitness. And this purpose is served by Activity app on Apple Watch. The activity app is capable of counting your steps, calories burned, heart rate, and so on. These features make the Apple Watch ideal for fitness freaks. But what if see your Apple Watch not tracking activity? This might upset you. Well, if this is the case, then you can always put your hands on the below mentioned solutions that will help you solve the Apple Watch stopped tracking activity issue.

    Solution 1: Force Quit Activity App

    If feel that Apple Watch activity app not working, then one thing that can possible help you is force quitting the Activity app. This is a tricky process. But once you get hold of it, you will come to know that it is very easy to follow. Here are steps you need to follow.

    • Long press the side button for few seconds. This will take you to Power off screen
    • Now long press the digital crown. Keep holding for few seconds.
    • If you see the main screen with apps, this means that you have successfully force quit the frozen app (in this case: Activity app).This will probably solve your Apple Watch activity tracker not working issue.

    How to use activity monitor on apple watch to track your fitness

    Solution 2: Restart Your Apple Watch

    If you encountering Apple Watch activity not tracking issue, then the most common solution can also be applied. Yes! We are talking about restating your watch. This is as simple are restarting your iPhone. All you need to do is follow the given steps below if Apple Watch activity tracker not tracking steps.

      Press and hold the side button until the “Power Off” slider comes into view. Once the slider appears, slide it to shut down the watch.

    How to use activity monitor on apple watch to track your fitness

  • Now long press the same side button until you see the Apple logo. This will help you if feel that activity not tracking on Apple Watch issue is present on your device.
  • Solution 3: Update Operating System If Activity App On Apple Watch Not Working

    Most of the times, such frozen app issues are solved by Apple itself. How? Well, such issues sometimes occur if there is any fault in the operating system. And hence, Apple launches an update to its OS with a fix. You can always update the watchOS to solve your issue.

    Prior to you begin updating the watchOS, make sure that your iPhone has the latest iOS. In addition, see if the watch has a charging level more than 50%. The watch must be connected to a power source at the time of charging. Also, do not keep you iPhone and watch away from each other. Keeping this in mind may ensure that the connection between the two gadgets remain intact. Also make certain that your iPhone is connected to the Wi-Fi during the updating process.

    Once all these things are checked, you can follow the given below steps to update your watch.

    • On your iPhone, go to the Apple Watch app.
    • Enter the My Watch section. Proceed to Software Update option in the General Menu.

    How to use activity monitor on apple watch to track your fitness

  • If an update is present, install the update and wait for the procedure to complete on your watch as well.
  • Solution 4: Force Restart Your Apple Watch

    If the above methods do not work, try force restarting the watch. This is as simple as force restarting the iPhone. Follow the steps given below.

    • Long press the side button and the crown for a few seconds.
    • Continue to press the combination till the display goes off and the Apple logo appears again.

    How to use activity monitor on apple watch to track your fitness

    Solution 5: Head to the Apple Store

    If none of the above solution works, then finally you will require visiting the Apple Care center. You can explain the issue that you are facing. They will either fix the issue with the watch or (if applicable) will replace the watch.

    Sometimes, frozen app issues on Apple Watch can also be caused due to issues in iPhone. Since both the devices are connected, this is possible. Hence, if you feel that your iPhone has any issue, you can always use iOS System Repair Tool ReiBoot. This software is the best tool that can be used to solve any issues related to iPhone. The tool is well-liked among users due to its feature of offering one-click solutions to almost every issue.

    How to use activity monitor on apple watch to track your fitness

    • Fix iPhone won’t restore in recovery mode;
    • Fix my iPhone is stuck on the Apple Logo , iPhone screen went black , iOS downgrade stuck , iPhone update stuck , etc.
    • Support iPhone 12/12 Pro(Max),iPhone 11/11 Pro(Max), iPhone XR/XS/XS Max, and iOS 14 and earlier.

    In a nut shell, you had a look on the top 5 solutions that will help you solve “Apple Watch activity tracker stand not working” issue. If you face this issue you can force quit the app, restart the watch, update the watchOS, force restart the watch, or else visit the Apple Care center. If your iPhone has any issue, then you can always use Tenorshare ReiBoot. Finally, do let us know if you have any feedback for us. In addition to this, you can also write to us if you have any more solutions. You can do this by commenting below.

    Updated on 2020-05-23 / Update for Apple Watch

    для macOS Big Sur

    How to use activity monitor on apple watch to track your fitness

    Закрытие приложений и процессов, которые не отвечают на запросы

    Если система работает медленно или просто не отвечает на запросы, проблема может быть вызвана приложением или процессом. С помощью Мониторинга системы можно найти проблемные приложения и процессы и завершить их принудительно.

    How to use activity monitor on apple watch to track your fitness

    Просмотр энергопотребления Mac

    Вы можете узнать, сколько энергии потребляет Ваш Mac, и посмотреть, какие приложения и процессы потребляют больше всего энергии.

    How to use activity monitor on apple watch to track your fitness

    Просмотр состояния ЦП, сети или диска в Dock в реальном времени

    Можно следить за состоянием системы, даже не открывая окно Мониторинга системы: активность ЦП, загруженность сети и использование диска могут отображаться на автоматически обновляемом графике прямо в панели Dock.

    Чтобы изучить Руководство пользователя приложения «Мониторинг системы», нажмите «Оглавление» вверху страницы либо введите слово или фразу в поле поиска.

    By Graham Bower • 8:00 am, February 14, 2018

    • How-To
    • Top stories

    How to use activity monitor on apple watch to track your fitnessIt’s not about how far you run, it’s about how fast you recover.
    Photo: Graham Bower/Cult of Mac

    It’s all very well to know how far you ran, cycled and swam. But the whole point of exercise is not just to clock the miles. It’s supposed to make you more fit. So, how do you know if all those sweaty miles are actually doing any good? One way is by measuring your heart rate recovery time.

    Fortunately, watchOS 4 provides a reliable way to see this data, and thus monitor changes in your fitness level. Here’s how you can use Apple Watch to keep your workout goals on track.

    Heart Rate Recovery: Apple Watch’s new fitness metric

    You probably already know that the Heart Rate watch app provides stats like your current and resting heart rates. But what you might not know is that in watchOS 4, it also offers another important metric, provided you know where to look.

    Heart rate recovery, or HRR, is a measurement of how quickly your pulse returns to its resting rate when you finish a workout. This is one of the best indicators of your cardio fitness. Thanks to your Apple Watch, it’s now really easy to check.

    How to check heart rate recovery using Apple Watch

    To view your HRR, you first need to log a workout with the built-in Workout app. When you tap on the “End” button to finish the workout, you get a summary screen. Scroll down to the Heart Rate section, tap on the small circular button with the heart icon, and you’ll be taken to the Heart Rate app, which shows a realtime display of your HRR. This test takes three minutes to complete.

    To get an accurate reading, avoid doing anything strenuous for these three minutes (that would mess with your results). For example, I wait until the HRR test finishes before climbing the endless flights of stairs up to my apartment after a run.

    If you don’t want to just stand there staring at your wrist, you can access the HRR again later. Just go to the Heart Rate app, scroll down past the other metrics, and you’ll see it highlighted in green at the bottom. At midnight, the app resets, making your HRR for the previous day no longer visible. However, you still can access it in the iPhone Activity app. Just open it, find the workout in the Workout tab, and wait for the Heart Rate to show (this sometimes takes a couple of seconds). Then, on the Heart Rate chart, swipe to the left to reveal the HRR chart.

    Why does heart rate recovery matter?

    Workouts like walking, running, cycling and swimming are known as cardio exercise because they train your heart, making it stronger and more efficient — and reducing your risk of heart disease.

    When you start a new cardio training program, the initial benefits are easy to spot. For example, the more walking you do, the easier it gets, and the less likely you are to get out of breath as you quicken your pace. When you notice these changes, you know your fitness is improving. But as you continue your training, the changes become less obvious. That is when HRR gets interesting.

    The reason your HHR is so important is because the stronger and more efficient your cardiovascular system becomes, the more quickly it can get back to normal after you finish a workout. So if your HRR time gets shorter over time, that serves as a good indication that your training is having a positive effect on your fitness.

    How to use Apple Watch HRR data

    On the HRR screen, you see a curved line plotted out in green dots, which in geeky terms looks like a power law graph. It shows your heart rate rapidly drops immediately after you finish exercising, but then the rate at which it slows gradually reduces. Hence the steep slope on the left, curving into a gently tilting plane on the right.

    It can take up to 24 hours for your heart rate to return completely back to normal after an intense workout. However, most of your recovery should take place within the first three minutes of finishing a workout, and that is the time period your Apple Watch displays.

    During this period, your Apple wearable highlights two key stats: your one-minute and two-minute recovery times. Both of these are important, but for slightly different reasons.

    One-minute heart rate recovery

    Your one-minute recovery time provides a good indication of the health of your heart. A study published in The New England Journal of Medicine in 1999 found that a one-minute recovery of 12 beats per minute or less was abnormal, while 15 to 20 BPM was about average. Anything above that was a sign of good cardio health.

    If your Apple Watch says you have an abnormal one-minute recovery time, don’t panic. It could just be a glitch in your watch. Still, it’s definitely worth getting your doctor to check it out, just to be safe.

    Two-minute heart rate recovery

    The two-minute measurement is usually used as a test of fitness. A drop of 22 to 52 BPM is about normal. If your recovery is above 52 BPM, then go you! That’s a solid sign you’re in good shape.

    The confusing way Apple displays your one- and two-minute recoveries

    A bit confusingly, Apple displays your one-minute and two-minute recoveries slightly differently on Apple Watch versus iPhone. On the Apple Watch, it shows the difference, indicated with a minus sign. So, for example, if your heart rate was 168 BPM when you finished your workout, and then 99 BPM at the one-minute mark, the Apple Watch would show -69 (as in the screenshots above). But on the iPhone’s Activity app, it shows the actual BPM (99 BPM in the image above), so you must calculate the recovery time yourself.

    Hopefully Apple will change this discrepancy in iOS 12 and watchOS 5 to make the apps consistent.

    Everyone is different: It’s the changes over time that count

    Ultimately, all these figures give you a guide to your cardiac health. Everybody is different. What is normal for one person might not be normal for someone else.

    What really counts is how your HRR changes over time. If you see that your HRR at one- and two-minute intervals is increasing, that is a very good indicator that your workouts are actually whipping you into shape.

    HRR is a very welcome addition to the fitness stats that Apple includes in its wearable. While it might look a little technical, it’s actually pretty easy to use once you get used to it. If you want to find out how fit you really are, just give it a try. Let us know what you discover!