How and why you should set up cardio fitness on your Apple Watch and iPhone

One of the Apple Watch’s valuable and lesser-known health features is cardio fitness. Scaling is based on your VO2 the maximum that the Apple Watch can predict when recording three specific exercises. Follow along to learn how to use cardio fitness on Apple Watch and iPhone, including why it’s important, how to set it up, and how to measure/display cardio fitness levels.

Cardio fitness background

Whether you just got an Apple Watch or haven’t used cardio fitness in a while, this is a valuable metric to understand and use. Here’s how Apple describes it:

“Cardio fitness is a measure of your VO2 max is the maximum amount of oxygen your body can consume during exercise. Your cardio fitness level is a strong indicator of your overall physical health and is an indicator of your long-term health.

The reason it’s such an accurate indicator of overall health is that cardio fitness is based on measuring “the body’s ability to take in, circulate, and use oxygen.” Although there is a correlation between low levels of cardio fitness and future health problems, you can increase your levels with consistent, more intense aerobic exercise.

Two other valuable ways to track heart health are heart rate variability (HRV) and the “Vascular Age” feature on Withings’ latest Body Cardio smart scale.

How to use Apple Watch and iPhone Cardio Fitness

Setup (Requires Apple Watch Series 3 or later)

  • Open it if you haven’t configured it yet Health app on iPhone
  • press Summary and scroll down and search Cardiovascular fitness (Under Get More From Health – you can also see Overview > Heart > Cardio Fitness)
  • choose blue To install button
  • Follow the prompts such as verifying your health information (you must be at least 20 years old)
  • You can choose to enable Cardio low fitness notifications
  • Now you will see the cardio fitness shown below Heart section in health program

How to Measure Cardio Fitness with Apple Watch

  • You won’t see cardio fitness data for every workout recorded with the Apple Watch, Apple says:
    • Apple Watch can record approximate VO2 Between 14 and 60 ml/kg/min When you take a brisk walk, hike, or run outdoors with continuous heart rate measurement. can estimate VO2 If you start any of these exercises in the apps app, max
    • OV2 approved for users max 20 years old and above. Most people can improve their voice2 maximum with more intense and frequent cardiovascular exercise. Certain conditions or medications that limit heart rate can cause VO to be overestimated2 max. You can indicate that you are taking certain medications in your Health Details.
    • It may take at least 24 hours of wearing the Apple Watch, followed by several exercises and passive measurements with the Apple Watch, before you get an initial estimate.
    • You can read more about the feature in the cardio fitness section of the Health app.

Cardio fitness levels will even be displayed for outdoor walking/hiking/jogging exercises you’ve already done. You can tap the calendar icons above cardio fitness to see daily, weekly, monthly and yearly data (see more below).

Apple notes that cycling is another great aerobic exercise for improving cardio fitness, but currently cycling on the Apple Watch will not record cardio fitness metrics.

How to View Cardio Fitness Levels on iPhone

  • Check your cardio fitness level anytime by visiting Health app on iPhone
  • press Browse > Cardio > Cardio Fitness
  • Click on the blue “Show All Cardio Fitness Levels” to see all of your available data
  • You can now see the months in which you are in the low, below average, above average, and high categories
  • If you have another device that measures VO2 max (or professionally measured), you can click “Add Data” in the upper right corner to add measurements manually.
  • You can read more about the importance of cardio fitness and how to increase it in the Health app – but the simplest and most important factors are increasing the intensity and frequency of aerobic exercise??? ?
Check out Cardio Fitness on Apple Watch and iPhone 2

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