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With New Years Resolutions of getting in shape just around the corner, you probably need something to keep you going to make a difference. Whether you're motivated by the gamified nature of the Apple Watch or by the competition with a friend, the Apple Watch can be the perfect companion to keep you on track and building your fitness.
Don't make excuses, don't fall behind. Start Closing Your Rings in 2020.
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0:00
What's going on everybody
0:07
Ian here for Goathe of Mac. And I've been a pretty devout Apple Watch wearer since the original came out back in 2015
0:13
And when I see devout, I mean, I don't think a single day has gone by where I didn't have
0:16
my Apple Watch on my wrist. And in that time, I've kind of found that fitness tracking is the main reason to wear an Apple
0:23
watch for me. Your reasons may be different and that's fine, but fitness tracking is definitely a big part of it
0:29
And then nearly every single day since getting the Apple Watch, I've tried to close my activity rings
0:34
It's become a bit of an obsession. The challenge to myself was basically close all three rings every day
0:40
And for the last 1,100 plus days, I've done that. So like I said, it's a bit of an obsession
0:47
Now to maintain a streak like I have, takes some self-awareness and a little bit of focus
0:52
but it also takes setting your move goal kind of at that perfect level. If you make it too easy, you get bored, you don't stick with it
0:58
If you make it too hard, the chat. The challenge becomes something that you can't keep up with and you give up on it
1:03
Now since two-thirds of the activity goals are things that are pre-set for you, the 30 minutes
1:07
of exercise and the 12 stand hours, the trick is to set that third ring, the move ring
1:12
to something that's not too easy but also not too hard. Now ideally you want to set your move goal to be equal to the number of calories you'd burn
1:21
in a 30-minute exercise of your choice so that if you go out and you do your walk, your
1:26
run, your jog, your bike ride, your whatever it is, you're going to be able to be able to going to hit your move goal just by completing your exercise goal
1:33
And it a kind of thing that can really motivate you to stick with your fitness routine because all you have to do is make that 30 minutes a dedicated time to hit your calorie goal and your exercise goal closing two of your rings and then stand up a bunch during the day and you pretty well good
1:48
Finding the right balance of calorie goal is a little bit more challenging, but the watch
1:52
does have some pretty good baselines, like I said, and then each week it will also prompt
1:56
you to update your move goal. For me, for the last three-ish years, I've been setting my move
2:01
goal at five to 650 calories depending on the week and that's been pretty maintainable
2:07
but it's been way short of what the watch continues to push me to do. Instead of taking their
2:12
watch's suggestion of bumping up to 700 or 800 or 1,000 calories per day, I've kept my goal
2:19
fairly low and just ignored those suggestions because it's something that I know that I can
2:23
maintain and for me, maintaining a consistent activity level is way more important than ratcheting up
2:29
how hard I have to work each week until it becomes something that I literally can't do in a day
2:35
And we've covered it before on Cult of Mac. The watch gets really aggressive pretty quickly about turning up that calorie goal to something
2:41
that you really just can't do in a single day unless you're spending the entire day at the gym
2:47
Now, setting your move goal can be super helpful in your overall fitness journey
2:51
Some people need that extra little push, that extra something to get them going
2:55
And sometimes the easiest way to do that is to compete with somebody else. And in watchOS 5 and still in watchOS 6, Apple has added the ability to compete with your friends or family in the activity app or through the activity app on your Apple Watch
3:09
And this gives a human element to the competition meaning that you and a friend are competing to earn points based on your overall physical activity These 70 challenges are a great way to add some extra motivation And for me they the nudge to really do a little bit more than what my normal week would have in it
3:25
Just as something to compete with a friend and try to beat them out in a peer-peer-peer challenge
3:30
which can be really extra motivating. The activity challenges are based on a point system where you basically earn points for each exercise minute, stand hour
3:39
and percentage of your overall move goal completed. There's also a 600 point per day maximum
3:44
Now, if you're gonna compete with a friend, it is worth probably setting your move goals
3:47
to be the same or very similar because like I said, that percentage of your move goal thing
3:52
can really make a huge difference when you're competing. If your friend's calorie goal is 300 and yours is 500, you have to effectively do 40% more
4:00
work than them to get the exact same score. Now, regardless of whether you're competing against your friends or just competing against
4:06
yourself, once you've found that sweet spot on your move ring, it's kind of fun to get
4:11
a little bit more adventurous. And there are a couple ways you can go about doing that. First, you could just turn up your move goal to something a little more challenging
4:19
Now, I do this occasionally where I'll bump my calories up to 7, 800, maybe even 1,000
4:25
just to see what it's like. And most of the time, I find it more stressful than anything else
4:29
Because, again, I have that long streak. I want to maintain that long streak. So I'm more worried about losing that streak by cranking up my goal
4:36
So maybe I'm just being a little conservative, but I do find it a little more anxiety-inducing
4:41
than anything else. turn up that move goal. Now alternatively, you could try to hit those two and three hundred
4:48
percent challenges, meaning that instead of cranking up your move goal to a thousand from 500
4:54
instead keep it at 500 but strive for a thousand to get that 200 percent award or do a new exercise that really stretches out what you capable of or what you used to doing to explore different avenues of fitness to change things up instead of just
5:09
cranking up the overall calories. Now, if you're competing with a friend, that 200% thing is also still really useful because
5:15
that means you're going to bank an extra 100 points in your competition, which is really
5:19
going to help you get to that 600 points quicker. You can also bank extra points by doing extra exercise minutes
5:24
So for every additional minute, it's another three points. And you can get more points for more stand hours, though you're limited by the number of hours in the day
5:33
Now, ultimately, none of this means anything if you're not going to actually put the effort in
5:38
The key is to understand yourself. You need to know what motivates you, how to push yourself, what your limits are, what you have available for time
5:46
and how all of that kind of works together to allow you to use the tools built into your phone
5:51
built into your watch, built into the app store, to reach your. fitness goals. And if getting fit is something on your to-do list for 2020 or 2021 or whatever
5:59
year you're watching this in, it's one of those things where you have to be the one to put
6:04
in the effort to get to your goals. Let me know what you guys think in the comments down below
6:09
And while you're down there, also let me know what your move goal is set to if that's something
6:13
you're comfortable sharing. And let's maybe find a way we can all compete with one another
6:17
in 2020. Also be sure you're subscribed to the channel. Give the video a thumbs up if you enjoyed
6:22
And until next time, I mean for Cultive Mac. I'll see you next one
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