Yes, you can absolutely change your exercise goals on your Apple Watch. This guide will walk you through how to adjust your workout targets, modify your fitness goals, update your activity settings, and change your exercise metrics with straightforward steps and helpful tips. Whether you want to increase your daily move goals, set new fitness objectives, or customize your activity rings, we’ve got you covered.
Your Apple Watch is a powerful tool for health and fitness. It encourages you to be more active and helps you track your progress. But what happens when your fitness level changes, or your life gets busier? You might find your current goals are too easy, too hard, or simply no longer align with what you want to achieve. Thankfully, Apple makes it simple to adjust your exercise goals directly on your watch or through the accompanying Health app on your iPhone. This flexibility is key to making your Apple Watch a sustainable and motivating fitness companion.
This comprehensive guide will cover everything from understanding your current goals to effectively modifying them. We’ll explore how to personalize your workout goals, track different exercises with new targets, and ultimately, manage your health app goals for optimal well-being.
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Getting Started: Knowing Your Current Goals
Before you can change your exercise goals, it’s helpful to know what they are. Your Apple Watch primarily focuses on three main activity rings:
- Move Ring (Red): This ring tracks how many active calories you’ve burned. The goal is typically set in calories.
- Exercise Ring (Green): This ring tracks the total minutes of brisk activity you’ve completed. The goal is usually set in minutes.
- Stand Ring (Blue): This ring tracks how many hours you’ve stood and moved for at least one minute each hour. The goal is always 12 hours.
You can see these rings throughout the day on your watch face or by opening the Activity app. Tapping on each ring will give you more detailed information about your progress and your current daily goal for that metric.
What are Active Calories?
Active calories are the calories you burn from any movement that isn’t just sitting or resting. This includes walking, running, cycling, dancing, or even just fidgeting. Your Apple Watch uses a combination of its sensors – the accelerometer, gyroscope, and heart rate sensor – to estimate your active calorie burn.
What Counts as Exercise Minutes?
Exercise minutes are recorded when you do activities that are at least as intense as a brisk walk. Your heart rate is a key factor here. Generally, activities that get your heart rate up to a certain level, sustained for a minimum of one minute, will count towards your Exercise ring.
What is the Stand Goal?
The Stand goal is about combating sedentary behavior. It encourages you to get up and move for at least one minute every hour. Your Apple Watch reminds you to stand if you haven’t moved for a while.
Why Change Your Exercise Goals?
Life is dynamic, and so are our fitness journeys. There are many valid reasons why you might want to adjust your activity targets:
- Increased Fitness Level: As you get fitter, your current goals might become too easy to reach. You’ll want to set new fitness objectives that continue to challenge you.
- New Health Focus: You might be focusing on a specific aspect of your health, like increasing your daily cardio, building endurance, or simply moving more throughout the day.
- Injury or Recovery: If you’re dealing with an injury or recovering from an illness, you might need to adjust workout targets to be less demanding.
- Busy Schedule: Sometimes, life throws curveballs, and you might have less time for workouts. You might need to temporarily lower your goals or modify fitness goals to be more realistic for a period.
- Seasonal Changes: Weather can impact your ability to exercise outdoors. You might need to change exercise metrics to accommodate indoor activities or adjust your targets based on seasonal limitations.
- Motivation Boost: Reaching your goals consistently can be motivating, but if you’re not hitting them, it can be discouraging. Personalize workout goals to find a sweet spot that keeps you engaged.
- Tracking Different Exercises: You might start a new type of activity, like long-distance running or strength training, which requires different metrics or goals than your usual routine.
How to Change Exercise Goals on Your Apple Watch
Making changes to your activity goals directly on your Apple Watch is straightforward. Here’s how:
Changing Your Move Goal (Active Calories)
The Move goal is about the energy you expend through movement.
- Open the Activity App: On your Apple Watch, find and tap the green Activity app icon (it looks like three rings).
- Scroll Down: Swipe down until you see your current Move goal displayed.
- Tap and Hold: Firmly press (or tap and hold) on the Move goal.
- Adjust Your Goal: You’ll see a slider or options to increase or decrease your goal. You can typically adjust it in increments of 10 or 50 calories.
- Tap “Change”: Once you’ve selected your desired calorie goal, tap the “Change” button.
Your new Move goal is now set! You can change daily move goals whenever you feel the need.
Changing Your Exercise Goal (Brisk Minutes)
This goal focuses on the duration of your workouts.
- Open the Activity App: Again, open the Activity app on your Apple Watch.
- Scroll Down: Swipe down to find your current Exercise goal.
- Tap and Hold: Firmly press (or tap and hold) on the Exercise goal.
- Adjust Your Goal: Use the slider or options to set your new target for daily brisk minutes. You can choose anything from 10 minutes to 60 minutes or more.
- Tap “Change”: Confirm your selection by tapping “Change.”
This allows you to adjust workout targets for your cardiovascular activity.
Changing Your Stand Goal (Hours)
While the default Stand goal is 12 hours, you can technically “change” it by opting out of reminders or choosing not to track it. However, you cannot numerically change the 12-hour target itself within the watch interface. If you want to stop receiving stand reminders, you can do so through the iPhone’s Watch app.
Managing Stand Reminders via iPhone Watch App
- Open the Watch App: On your iPhone, open the dedicated Watch app.
- Tap “Activity”: Scroll down and tap on the “Activity” section.
- Stand Goal: Here, you can toggle off “Stand Reminders” if you wish to stop receiving notifications about standing.
While you can’t change the number of hours for the Stand ring, disabling reminders can effectively alter how you interact with that goal.
How to Modify Fitness Goals on Your iPhone (Health App)
The iPhone’s Health app provides a more comprehensive view of your health data and offers greater flexibility in managing your activity settings and managing health app goals.
Accessing and Modifying Activity Goals in the Health App
- Open the Health App: On your iPhone, locate and open the Health app.
- Tap “Summary”: At the bottom of the screen, tap on “Summary.”
- Tap Your Profile Picture/Icon: In the top right corner, tap on your profile picture or initial.
- Tap “Activity”: Scroll down and tap on “Activity.”
- View and Edit Goals: You will see sections for “Active Energy,” “Exercise Minutes,” and “Stand Hours.”
- Active Energy: Tap on “Active Energy.” You will see your daily goal. Tap “Edit” in the top right corner to change daily move goals (your active calorie target).
- Exercise Minutes: Tap on “Exercise Minutes.” Tap “Edit” to adjust workout targets for your daily brisk minutes.
- Stand Hours: Tap on “Stand Hours.” Here, you can see your goal and the option to “Show Most Recent Goal” or “Show Standard Goal.” You can also toggle “Stand Reminders” on or off.
By using the Health app, you can easily modify fitness goals and ensure they align with your current lifestyle and aspirations.
Personalizing Workout Goals and Changing Exercise Metrics
Your Apple Watch allows you to do more than just adjust the default goals. You can also personalize workout goals by selecting specific workout types and setting custom targets for them.
Customizing Activity Rings for Specific Workouts
When you start a specific workout from the Workout app (e.g., “Outdoor Run,” “Indoor Cycle,” “Yoga”), you can often set goals for that specific workout session. This is a fantastic way to track different exercises with tailored objectives.
- Open the Workout App: On your Apple Watch, open the Workout app.
- Choose a Workout Type: Scroll through the list and select the type of workout you want to do (e.g., “Walk,” “Run,” “Cycle”).
- Tap the “…” Icon: Next to the workout type, you might see a “…” icon or a “Settings” option. Tap this.
- Select “Goal”: You’ll see options to set goals for Distance, Time, Calories, or Heart Rate zones for that specific workout.
- Choose Your Goal: Select your desired goal and set the value. For example, you could set a “Calories” goal for your run or a “Time” goal for your yoga session.
- Start the Workout: Once your custom goal is set, tap “Start” to begin your workout.
This feature allows you to change exercise metrics that are relevant to the activity you are performing, providing more targeted feedback.
Example: Setting a Goal for an Outdoor Run
Let’s say you’re going for a 5k run and want to aim for a specific calorie burn.
- Workout Type: Outdoor Run
- Goal Type: Calories
- Goal Value: 300 calories
Your Apple Watch will then track your progress towards burning 300 calories during that specific run. This is a great way to personalize workout goals and make them more outcome-oriented for specific activities.
Advanced Tips for Managing Your Fitness Goals
Beyond the basic adjustments, here are some advanced strategies to help you effectively manage your fitness journey with your Apple Watch.
Using the “Change Goal” Feature for Different Exercises
When you track different exercises, you might realize that a “calorie” goal for a 30-minute yoga session is very different from a “calorie” goal for a 30-minute run. Your Apple Watch allows you to customize activity rings for specific workout types.
- Consider the Intensity: A high-intensity interval training (HIIT) session might burn more calories in 20 minutes than a steady-state cycling session in 45 minutes. Adjust your calorie goals accordingly.
- Focus on Duration for Endurance: For activities like long walks or hikes, focusing on “Time” or “Distance” might be more appropriate than “Calories.”
- Heart Rate Zones for Training: If you’re training for a specific event or aiming to improve your cardiovascular health, setting goals based on heart rate zones can be very effective.
How to Update Activity Settings for a Holistic View
Your Apple Watch integrates with your iPhone’s Health app, allowing for a more holistic view of your health. Regularly checking the Health app can help you update activity settings that influence your overall health tracking.
- Syncing with Third-Party Apps: Ensure your Apple Watch is syncing with other fitness apps you use (e.g., Strava, MyFitnessPal). This provides a more complete picture of your activity.
- Reviewing Health Data: Regularly review your heart rate data, sleep data, and other health metrics in the Health app. This can inform your exercise goals. For example, if you’re consistently getting poor sleep, you might want to adjust workout targets to be less strenuous or focus on recovery.
Tips for Setting Realistic and Achievable Goals
- Start Small: If you’re new to fitness, don’t aim for overly ambitious goals. Gradually increase your targets as you build strength and endurance.
- Listen to Your Body: Pay attention to how you feel. If you’re feeling constantly fatigued or experiencing pain, it might be time to modify fitness goals.
- Consistency Over Intensity: It’s often better to achieve a moderate goal consistently than to strive for an extreme goal sporadically.
- Celebrate Milestones: Acknowledge your achievements, no matter how small. This keeps motivation high.
- Don’t Be Afraid to Re-evaluate: Your fitness needs will change. Make it a habit to periodically review and personalize workout goals.
Frequently Asked Questions (FAQ)
Can I set different goals for weekdays and weekends?
No, the Apple Watch allows you to set one daily goal for Move, Exercise, and Stand. However, you can manually adjust workout targets for specific workout sessions on any day.
What happens if I don’t close my rings for a day?
Nothing drastic! Your Apple Watch will simply show your progress for that day. It’s a tool to encourage you, not to punish you. The key is to aim for consistency over perfection. You can always get back on track the next day.
Can I reset my goals to the default settings?
Yes, if you want to revert to the initial goals your Apple Watch suggested, you can do so through the Health app on your iPhone. Go to Activity > Active Energy > Edit, and you can often find an option to reset or choose a suggested goal. Similarly for Exercise Minutes.
Does my Move goal reset every day?
Yes, your daily Move, Exercise, and Stand goals reset at midnight each day, allowing you to start fresh and work towards achieving them again.
How does the Apple Watch track my activity so accurately?
The Apple Watch uses a sophisticated combination of sensors, including:
* Accelerometer: Measures your movement and its speed.
* Gyroscope: Detects your orientation and rotational movement.
* Heart Rate Sensor: Measures your heart rate, which is a key indicator of exertion and calorie burn.
* GPS (on GPS models): Tracks distance and pace for outdoor activities.
* Barometric Altimeter (on some models): Measures elevation changes, useful for tracking stair climbing.
By combining data from these sensors, the Apple Watch provides a reasonably accurate estimate of your activity and calorie expenditure.
Can I change my goal to a weekly goal instead of daily?
Currently, the Apple Watch interface primarily focuses on daily goals for the rings. However, the Activity app on your iPhone does provide weekly summaries and trends, which can help you assess your overall progress beyond the daily targets. You can also manually track weekly objectives by setting multiple daily goals that add up.
How do I ensure my Apple Watch is tracking different exercises effectively?
Always select the correct workout type from the Workout app. This tells the Apple Watch what type of activity you are doing, allowing it to use the most appropriate sensor data and algorithms for tracking. For example, use “Outdoor Cycle” for cycling and “Rowing” for rowing. If an activity isn’t listed, “Other Workout” can be used, but it may be less precise in its tracking.
By mastering how to change exercise goal on Apple Watch, you empower yourself to create a fitness experience that is personalized, motivating, and perfectly suited to your evolving health and wellness journey. Don’t hesitate to adjust workout targets, modify fitness goals, and personalize workout goals to keep your fitness journey fresh and rewarding.