One of the valuable but lesser-known health features of the Apple Watch is cardio fitness.Measurement is based on VO2 The maximum value that Apple Watch can estimate when recording three specific workouts. 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 and view your cardio fitness level.
cardio fitness background
Whether you just recently got an Apple Watch or have owned it for a while and never used it for aerobic fitness, this is a measurement worth understanding and using. Apple explains:
“Cardio fitness is a measurement of VO2 max, this is the maximum amount of oxygen that the body can consume during exercise. Your cardiovascular fitness level is a strong indicator of your overall health and is a predictor of your long-term health. ”
The reason this is an accurate indicator of overall health is because aerobic fitness is based on measuring “the body's ability to take in, circulate, and use oxygen.” There is a correlation between low levels of cardiorespiratory fitness and future health problems, but you can improve your levels by consistently doing more intense aerobic exercise 🙂
Two even more valuable ways to track your heart health are heart rate variability (HRV) and Withings' “Vascular Age” feature in the latest Body Cardio smart scale.
Cardio Fitness How to use Apple Watch and iPhone
Setup (requires Apple Watch Series 3 or later)
- If you haven't set it up yet, iPhone health app
- Tap summary Swipe down near the bottom to find it cardio fitness (Also found under “Get more from your health” – References > Heart > Cardio Fitness)
- Please select blue setting button
- Follow the instructions, including verifying your health details (must be 20 years or older)
- You can choose to turn on low aerobic fitness notifications
- Cardio fitness is shown below. Heart section of healthcare app
How to measure your cardio fitness with Apple Watch
- Cardio fitness data for all workouts recorded on Apple Watch is not displayed. Apple says:
- Apple Watch can record estimated VO2 14 to 60 mL/kg/min When doing active hiking, walking, or running outdoors Use continuous heart rate measurement.You can estimate your VO2 Maximums if you start one of these workouts in the Workout app
- V.O.2 max is validated for users 20 years of age and older.Most people can improve their VO2 Maximum value is achieved by performing more intense and more frequent cardiovascular exercise.Certain conditions and medications that limit heart rate can cause VO to be overestimated2 maximum. You can indicate that you are taking certain medications in your health details.
- You may need to wear your Apple Watch for at least 24 hours and then several workouts and passive measurements with your Apple Watch before you receive your first quote.
- To learn more about this feature, visit the Aerobic Fitness section of the Health app.
Your previous outdoor walking, hiking, and running workouts will also show your cardio fitness level. Tap the time frame icon at the top of Cardio Fitness to view daily, weekly, monthly, and yearly data (see details below).
Apple says cycling is also a good aerobic exercise that improves aerobic fitness, but cycling workouts on Apple Watch currently don't record cardio fitness measurements. .
How to view your cardio fitness level on iPhone
- Check your cardio fitness level anytime. iPhone health app
- Tap Browse > Cardio > Cardio Fitness
- Tap the blue “See all cardio fitness levels” to see all available data.
- You can now see which months were in the Low, Below Average, Above Average, and High categories.
- If you have another device that measures VO2 For maximum values (or those measured by an expert), you can add measurements manually by tapping “Add data” in the top right corner
- You can read more about why aerobic fitness is important and how to improve it in our Healthcare app. But the simplest and biggest factor is increasing the intensity and frequency of your aerobic exercise 😁
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