High and low heart rate alerts

You can get notification when it arrives heart rate falling below or above a certain threshold value (and stays at that level for 10 minutes for no apparent reason). This feature is open to users aged 13 and over.

If you didn’t open the Pulse program when you first started it, or if you want to change the settings:

• Open the Watch app on your iPhone.
• Scroll down and select Heart (in the My Watch tab).
• Tap High Heart Rate and choose a threshold for the alert.
• Tap on “Low heart rate” and also choose a threshold.

An example of how the function works / Photo: Apple

Irregular heart rhythm warning

Irregular heart rhythm alerts are also available for your use. If you receive this message, your watch has detected an abnormality that may indicate atrial fibrillation and confirmed it with multiple measurements.

If you have not been diagnosed with atrial fibrillation, you should definitely consult a doctor.

To verify that this feature is configured:

• Open the Health app on your iPhone.
• Select “Browse” in the bottom right corner.
• Now tap Heart.
• Scroll down and look for “Configure” under “Rhythm Violation Alerts.”
• If you don’t see it in the Health app, open the Clock app on your iPhone.
• Scroll down and tap Heart (on the My Watch tab).
• Tap the switch next to Irregular Rhythm.

History of ECG and fibrillation-fibrillation

The ability to capture an ECG using the Apple Watch appeared in the Apple Watch Series 4 in 2018. ECG measurements are intended for Apple Watch users aged 22 and over.

If you haven’t used this feature before or didn’t set it up when you first received your watch, do the following:

• Open the Health app on your iPhone.
• Select “Browse” in the bottom right corner.
• Now tap on Heart – ECG – Customize.
• You can also set up the newer AFib History feature, which periodically checks for signs of atrial fibrillation in the background.
• Return to the Health app on your iPhone.
• – Go to Heart – find “Settings” under “AFib History” at the bottom.
• Apple emphasizes that “regardless of the result, if you feel unwell or are experiencing any symptoms, you should talk to your doctor” after the ECG because the watch’s data cannot be considered medical advice.

ECG monitoring features / Photo: Apple

cardio fitness

Here’s how Apple defines Cardio Fitness (VO₂ maximum): “Cardio is a measurement of your VO₂ max, that is, the maximum amount of oxygen your body can consume during exercise. “Your cardio fitness level is an important indicator of overall physical health and an indicator of long-term health.”.

• Open the Health app on your iPhone if you haven’t set it up before.
• Tap Summary, scroll down and find Cardio Fitness (under Get more from your health. Also found under Overview – Heart – Cardio Fitness).
• Click the “Configure” button.
• Follow the instructions, for example verify your health information (you must be at least 20 years old).
• You can turn on low cardio fitness alerts.
• You will now see cardio in the Heart section of the Health app.

How to measure cardio with Apple Watch:

You won’t see cardio fitness data for every workout you record with your Apple Watch; Apple says:

• Apple Watch can record approximately VO₂ 14 to 60 mL/kg/min during brisk walking, running, or jogging outdoors with continuous heart rate monitoring. Can predict your VO₂ Maximum if you start one of these workouts in the Workout app.
• VO indicator₂ max is approved for users aged 20 and over. Many people can improve their VO score₂ Achieve your maximum through more intense and frequent cardiovascular exercises. Certain conditions or medications that limit heart rate can cause inaccuracies in VO readings₂ max. You can indicate in the “Health Information” section that you use certain medications.
• To get the first estimate may require using Apple Watch for at least 24 hours, followed by some training and passive measurements with the watch.

Even cardio levels for previous outdoor walks/walks/runs will be displayed. You can click the time frame icons at the top of cardio sessions to view daily, weekly, monthly and yearly data.

How to view your cardio levels on iPhone:

• View your cardio levels anytime by going to the Health app on iPhone.
• Tap Overview – Heart – Cardio.
• Click the blue Show All Cardio Levels button to view all available data.
• You can now see the months you were in the low, below average, above average and high categories.
• If you have another device that measures VO₂ max (or if you have a professional measurement), you can click “Add data” in the upper right corner to add the measurement manually.
• You can read more about why cardio is important and how to increase it in the Health app, but the simplest and biggest factors are increasing the intensity and frequency of aerobic exercise.

Restoration of heart rhythm

Heart rate recovery is a lesser-known health metric that Apple Watch measures every time you track a workout. Cardio Recovery measures how much your heart rate drops immediately after exercise. As with heart rate variability (HRV), heart rate recovery (HRR) gives an insight into how your heart is doing based on how quickly it responds to the actions of the autonomic nervous system.

Apple Watch will automatically track your cardio recovery. This occurs when you finish the tracking exercise; Therefore, do not turn off the watch for at least three minutes after exercise.

To view your data:

• Go to the Heart Rate app on your Apple Watch.
• Swipe or swipe down.
• If you have a saved workout, you’ll see the “Post Workout” section in watchOS 9 and 10 (in watchOS 8, it’s called “Recovery”).
• Tap it to view details.
• Cardio/heart rate recovery shows how much your heart rate decreases between 1 and 2 minutes after exercise.
• To view previous days’ data, you need to go to your iPhone.

Heart rate variability (HRV)

Heart rate variability is automatically recorded by Apple Watch but cannot be viewed in the built-in Heart Rate app. On your iPhone, you need to go to the Health app – Overview – Heart – Heart Rate Variability. At the top you can change the view of HRV data by days, weeks, months, half-years and years.

What is HRV? This is a measurement of how the time interval between heartbeats changes in milliseconds. This indicator is very individual, it changes often even during the day, so It is more useful to look at general trends rather than daily numbers..

HRV is also often used as a signal to understand when the body is ready for exercise or rest. All this is due to the fact that HRV shows how the heart responds to the work of our autonomic nervous system.

View your heart rate history

On Apple Watch:

• To see your daily data, go to the Heart Rate app on your Apple Watch (the app with the heart icon).
• Scroll or swipe down with the digital crown to see your current heart rate.
• You can now see your resting heart rate, average walking speed, training heart rate, and heart rate recovery data (if you’ve exercised recently).

Heart rate history on iPhone. Checking your Apple Watch heart rate history on iPhone gives you the most data, and here’s where to find it:

• Open the Health app on your iPhone.
• Tap the Overview tab in the bottom-right corner, then tap Heart.
• On the home page you will see different heart rate categories. Click on one of them to view your history.
• At the top you can change the data window to hourly, daily, weekly, monthly and yearly.
• Below you’ll see basic heart rate measurements and additional information about each type of heart rate data.
• Below, in the main Heart section, you’ll see more data like cardio fitness status, ECG results, blood pressure readings, and low/high/irregular heart rate alerts.