Like many of the FORME girls, I got an Apple Watch for the holidays, and two months in, I’m FINALLY getting a hold on how to make it most accuarate and understanding the metrics!
The Apple Watch is most accurate when it can read your heart rate during the entire workout. Because of this, I tighten my band as much as I can to ensure it’s in constant contact with my skin. I can say that by doing this, I get about 100 calories more per workout than when it bounces around. When it can’t read your heart rate, it uses a “walk” as your calorie burn. Let me be clear, FORME is no walk!
I get lots of questions on how to set your watch, what the metrics mean, and how you can use it to lose weight, so here are the answers to the most common Apple Watch questions!
1. What workout setting do you use?
BarreFusion, BarreFusion SCULPT, and Cardio FORME/glow are all versions of HIIT workouts. We typically think of HIIT workouts as workouts with sprints and rests, but the real definition of HIIT (high intensity interval training) is short bursts of cardio mixed with bursts of lower energy movement.
FORME uses a lower impact version of HIIT training. We based our class structure on this in order to burn the highest number of calories. So, set your watch to HIIT when your start class and watch those calories add up!
Pilates should be set to “other workout” then use the app on your phone to change the setting to Pilates.
2. What does “active calories” mean?
This term “active calories” lists the calories burned by elevating your heart rate and exercising.
3. What does “total calories” mean?
This term is the total number of calories your body burns plus your active calories.
4. Isn’t that the same thing?
Nope! Your “total calories” section during a workout is the number of active calories you burned because of the exercises PLUS the number of calories your body burned by running its systems so you can move muscles, breath, and activate your entire body without thinking.
691 is my “total calories” for SCULPT. 570 is my active calorie count. A difference of 121 calories, which means my body burned 121 EXTRA calories by breathing harder, moving limbs, and pumping my heart to get blood & oxygen to itself.
Technically, your “resting calories” would be considered your Basal Metabolic Rate (BMR). The number of calories your body burns to run all of its systems, even when you’re doing nothing at all. Check out this blog to see how to calculate and use your BMR for toning & weight loss!
5. My Health App shows me different stats! What are these???
Your health app is an awesome way to track your overall burn. Resting energy is your BMR we just talked about. Active Energy is your exercise burn.
So, looking at my chart from yesterday, my body burned 1791 calories by just being alive. We determined that it burned an extra 121 calories to ramp up my systems for my workout, so while I was at work, sleeping, walking around, driving, etc., my body burned 1,670 calories to keep me going.
My workout burned 691 calories overall. 570 from the workout and 121 from my body (we got these stats from the exercise tracking app on the watch, remember?)
So, yesterday I burned an overall total of 2,361 calories. Woah.
6. BUT WHAT DOES THAT MEAN???!!! And how do I use that information to help me hit my goals?
If your goal is to lose fat to tone up or lose weight, this is what that means: you should consume the number of calories in your BMR and exercise to burn your fat for extra energy. This does NOT mean that you burn 2000 calories by exercising to cancel out your food intake, your body needs food for fuel. If you do this, your body will start to break down.
Read this blog for a more in depth discussion on how to use these numbers plus a balanced lifestyle to hit your goals.