Apple Watch不仅仅是一款尖端的可穿戴设备，它还是一款可充当复杂健身追踪器的智能手表。它具有鼓励日常体育活动的功能，通过活动环(Activity Rings)系统推动您完成日常活动目标。
健身应用程序是(Fitness)Apple Watch系列的一项功能，它会记录并解释您的身体指标，帮助您了解自己的健康状况以及实现健身目标的进度。
什么是活动环？
Apple Watch 活动环(Apple Watch Activity Rings)在表盘上显示为三个同心圆或环，每个同心圆或环都有不同的颜色：红色、绿色和蓝色。移动环为红色，锻炼(Exercise)环为绿色，站立(Move)环(Stand)为蓝色。
这些戒指的主要目标是让您的健身目标更加切实和有吸引力。毕竟，当您可以快速检查进度时，就更容易实现目标。虽然这些环很容易理解，但让我们逐一回顾一下，这样您就可以一目了然地了解您每天的进度。
移动环（红色）
Apple Watch上的红色圆环代表“移动(Move)”目标。Move环可测量活跃卡路里燃烧量，该指标基于您全天的心率和运动数据。(Move)与身体自然燃烧的静息卡路里不同，活动卡路里需要您进行某种形式的体力活动。
您的移动目标是根据 Apple Watch的初始评估自动设置的，但它并不是一成不变的。您可以通过 iPhone 的健身(Fitness)应用程序（以前称为“活动”(Activity)应用程序）或“手表”(Watch)应用程序本身更改目标。调整您的运动目标以适应不断变化的健身水平可以帮助您保持健康的身体活动水平，而不会失去动力。当您发现实现目标变得很容易时，您可以考虑增加目标。
运动环（绿色）
Apple Watch上的绿色圆环象征着您的锻炼(Exercise)目标。它记录您每天进行剧烈活动的分钟数。锻炼(Exercise)环将任何静息心率 40% 或以上的活动视为锻炼。
美国心脏协会(American Heart Association)建议每个工作日至少进行30 分钟的轻快活动(30 minutes of brisk activity every weekday)。因此，默认情况下，您的Apple Watch设定的目标是每日锻炼 30 分钟。但请记住，这不是硬性限制 - 您可以更改目标来设定适合您日常活动的个人锻炼目标。
另外，如果您没有定期锻炼并且身体状况不佳（就像您的作者一样！），在开始任何新形式的锻炼之前先与您的医生交谈是个好主意。
支架环（蓝色）
Apple Watch上的蓝色“站立(Stand)”环代表您在一天中不同时段站立和移动至少一分钟的小时数。默认情况下，站立目标设定为 12 小时（由轮椅使用者的滚动目标取代(replaced by a roll goal for wheelchair users)），强化了通过短暂的活动打破久坐时间的健康益处。它旨在提醒您只坐一小会儿，并鼓励您每小时进行一些活动。
如何关闭每天的(Every Day)活动(Activity) 环(Rings)
您的Apple Watch会向您发送个性化通知，帮助您每天关闭戒指。这些提醒通常是为了激励您更轻松地实现每日目标。以下是关闭每种类型戒指的方法。
关闭移动环
关闭您的Move环意味着达到或超越您的每日Move目标。它需要通过各种形式的身体活动燃烧目标数量的活跃卡路里。这可以包括从快走到跑步、游泳或使用锻炼(Workout)应用程序进行指导活动的任何活动。
您的Apple Watch全天都会向您发送个性化通知，督促您行动起来。它可以告诉您需要步行多少距离才能关闭环，或建议进行更剧烈的锻炼以更快地达到目标。
为你的锻炼添加一点乐趣和节奏可以让这个过程变得更加愉快。考虑将 Apple Watch 与 AirPods 配对(pairing your Apple Watch with your AirPods)，并使用音乐或播客让您保持活跃并专注于关闭 Move 环。
关闭锻炼环
当您完成每日锻炼分钟数后，您的绿色锻炼环将会关闭。没有必要进行硬核锻炼。快走也有助于闭合这个环。当您锻炼时，您的心率会增加，Apple Watch会使用此数据为您的锻炼环添加分钟数。
您可以通过按数字表冠(Digital Crown)，然后按“锻炼”(Workout)应用程序气泡图标来开始锻炼。或者，开始锻炼后，您的Apple Watch应该会检测到您心率的升高，并询问您是否正在锻炼。
好消息是，您所做的任何锻炼都会计入您的锻炼(Exercise)环和移动(Move)环，因此您燃烧的卡路里不会被忽视！
关闭支架环
默认情况下，站立(Stand)目标设置为 12 个小时。这并不意味着您必须站起来半天。相反，它是在一天中 12 个不同的时间里站起来并走动至少一分钟。
默认目标设置为 12 小时。这是基于健康指南，建议人们应该在一天中尽可能多地打破久坐的时间。您可以手动调整该数字更高或更低。
要关闭您的站立(Stand)环，您需要在一天中 12 个不同的时间里站立并走动至少一分钟。这些不必是连续的几个小时，只需一天中的 12 个单独的实例即可。
当Apple Watch检测到您已经坐了近一个小时时，它会轻轻提醒您站起来走动一下。这可能意味着走一小段路，打电话时站起来，或者伸展一下双腿几分钟。
请记住(Remember)，这与这几分钟内的活动强度无关。目标是打破不活动的时间，因此即使是轻微的运动也会帮助您关闭支架(Stand)环。如果你真的想更加坚持站立，你可以考虑在一天中的部分时间
换成站立式办公桌。
如何监控(Monitor)和调整你的(Adjust Your)目标
您可以在Apple Watch(Apple Watch)和 iPhone上监控您的戒指和活动进度。iPhone 上的健身(Fitness)应用程序提供了您的活动(Activity) 环(Rings)的详细视图。在您的 iOS 或 watchOS 设备上，打开Fitness应用程序并向下滚动以查看“移动(Move)”、“锻炼(Exercise)”和“站立”(Stand)指标的详细细分。
随着时间的推移，你可能会改变你的目标。您的健身水平可能会提高，需要您增加“运动”(Move)目标，或者您可能想督促自己实现更多的锻炼时间。要更改您的“移动(Move)”、“锻炼(Exercise)”或“站立”(Stand)目标，请在 iPhone 上打开“健身”(Fitness)应用程序（而不是“手表”应用程序），然后转到(Watch)Summary > Tap圆环> “更改目标”(Change Goals)。
现在设定您的新移动(Move)、锻炼(Exercise)和站立(Stand)目标。
活动奖项
Apple Watch上的活动奖励是您在达到某些里程碑或挑战时获得的数字徽章。这些目标的范围可以是满足您的每日运动(Move)目标，也可以是实现更大的目标，例如达到一周甚至整个月的每一天的锻炼目标。
这些奖项分为五个类别：移动(Move)、锻炼(Exercise)、站立(Stand)、锻炼(Workout)和限量版(Edition)。
- 移动奖励：当您实现(Move)移动(Move)目标时，可以多次获得这些徽章。例如，一周中每天
达到Move目标即可获得奖励，达到 100 次、365 次、甚至 1000 次甚至更多次即可获得奖励！(Move)
- 锻炼和站立奖励(Stand Awards)：您因持续实现锻炼和站立(Stand)目标而获得这些奖励。这包括每周每天实现您的目标、一天内两次达到您的锻炼目标，以及在一天的 12 个不同小时内至少站立一分钟。
- 锻炼奖励：这些奖励是针对您进行的离散锻炼的。针对特定的锻炼类型或坚持不懈的锻炼，例如连续 7 天每天锻炼，都会有奖励。
- 限量版奖：这些特殊徽章与Apple(Apple)定期提供的特定时限挑战相关。这些挑战可能会鼓励您将移动(Move)目标加倍或在特定月份每天
关闭所有三个活动(Activity) 环。(Rings)
您可以在iPhone 上的Fitness应用程序中查看徽章集合。打开应用程序，向下滚动到“奖项”(Awards)，然后选择“显示更多”(Show More)。
您将看到您已获得的所有徽章以及接下来可以努力获得的徽章。点击徽章会显示您的成就的详细信息，例如您获得该徽章的日期以及该奖项所代表含义的简要说明。
您还可以在Apple Watch(Apple Watch)上查看您的奖项。只需打开“活动”(Activity)应用程序，然后向左滑动两次即可。
Apple Watch与其他健身(Fitness)追踪器
虽然三星(Samsung)等其他品牌也提供可穿戴健身追踪器，但Apple Watch以其(Apple Watch)活动环(Activity Rings)概念脱颖而出。三环可视化的简单性让您一目了然地了解您的进度。
话虽这么说，其他健身追踪器品牌，如三星(Samsung)或亚马逊，都提供了(Amazon)活动(Activity)环概念的一些变化。一些简单的图形指示您在一天的健身目标的不同方面的情况。最大的区别是Apple Watch
Apple Watch 活动环(Apple Watch Activity Rings)提供了一种具有视觉吸引力和激励性的方式来跟踪您的日常身体活动。无论您是健身爱好者还是只是想过一种更积极的生活方式，关闭活动环都(Rings)可以成为一项有趣且充实的日常挑战。
Apple Watch Activity Rings: What They Mean and How to Close Them Every Day
An Apple Watch is more than just a cutting-edge wearable device—it’s a smartwatch that serves as a sophisticated fitness tracker. It features functionality that encourages daily physical activity, nudging you to complete daily activity goals through a system of Activity Rings.
A feature of the Apple Watch series, the Fitness app records and interprets your physical metrics, helping you understand your health and progress towards your fitness goals.
What Are the Activity Rings?
The Apple Watch Activity Rings are displayed on your watch face as three concentric circles or rings, each with a distinct color: red, green, and blue. The Move ring is red, the Exercise ring is green, and the Stand ring is blue.
The primary goal of these rings is to make your fitness goals more tangible and engaging. It’s easier to hit your goals when you can quickly check on your progress, after all. While the rings are easy to understand, let’s go over each one, so you can understand your daily progress at a glance.
The Move Ring (Red)
The red ring on your Apple Watch represents the “Move” goal. The Move ring measures active calories burned, a metric based on your heart rate and movement data throughout the day. Unlike resting calories your body burns naturally, active calories require you to engage in some form of physical activity.
Your move goal is set automatically based on your Apple Watch’s initial assessment, but it’s not carved in stone. You can change goals via your iPhone’s Fitness app (formerly the Activity app) or the Watch app itself. Adjusting your move goal to align with your changing fitness levels can help you maintain a healthy level of physical activity without becoming demotivated. When you find hitting your goal has become easy, you might consider increasing it.
The Exercise Ring (Green)
The green ring on your Apple Watch symbolizes your Exercise goal. It records the number of minutes you spend in brisk activity each day. The Exercise ring considers any activity 40% or above your resting heart rate as exercise.
The American Heart Association recommends at least 30 minutes of brisk activity every weekday. So, by default, your Apple Watch sets a goal of 30 daily exercise minutes. But remember, this is not a hard limit—you can change goals to set a personal exercise goal that suits your routine.
Also, if you haven’t been exercising regularly and are in poor shape (like your author is!) It’s a good idea to have a chat with your doctor first before starting any new form of exercise.
The Stand Ring (Blue)
The blue Stand ring on your Apple Watch stands for the number of hours in which you’ve stood and moved for at least a minute in different hours of the day. The stand goal is set at 12 hours by default (replaced by a roll goal for wheelchair users), reinforcing the health benefits of breaking up sedentary time with short bouts of activity. It’s designed to remind you to stay seated for only a short time and encourage a bit of movement each hour.
How to Close Your Activity Rings Every Day
Your Apple Watch will send you personalized notifications to help you close your rings daily. These reminders are usually timed to motivate you to achieve your daily goals more easily. Here’s how to close each type of ring.
Close the Move Ring
Closing your Move ring means meeting or surpassing your daily Move goal. It requires burning your target number of active calories through various forms of physical activity. This can include anything from a brisk walk to running, swimming, or using the Workout app for guided activities.
Your Apple Watch sends you personalized notifications throughout the day, nudging you to get moving. It can tell you how much you need to walk to close your ring or suggest a more intense workout to reach your goal faster.
Adding a bit of fun and rhythm to your workouts can make the process more enjoyable. Consider pairing your Apple Watch with your AirPods, and use music or podcasts to keep you occupied as you stay active and focus on closing your Move ring.
Close the Exercise Ring
Your green Exercise ring will close when you complete your daily exercise minutes. It’s not necessary to do a hardcore workout. A brisk walk can also contribute to closing this ring. As you exercise, your heart rate increases and the Apple Watch uses this data to add minutes to your Exercise ring.
You can start a workout by pressing the Digital Crown and then the Workout app bubble icon. Alternatively, start working out, and your Apple Watch should detect the elevated level of your heart rate, and ask you if you’re working out.
The good news is that any workout you do counts towards your Exercise ring and Move ring, so the calories you’re burning aren’t being ignored!
Close the Stand Ring
By default, the Stand goal is set to 12 stand hours. This doesn’t mean you must be on your feet for half the day. Instead, it’s about standing up and moving around for at least one minute during 12 different hours of the day.
The stand goal is set at 12 hours by default. This is based on health guidelines suggesting people should break up sedentary time as much as possible throughout the day. You can manually adjust this number to be higher or lower.
To close your Stand ring, you need to stand and move around for at least one minute during 12 different hours in the day. These don’t have to be consecutive hours, just 12 separate instances in the day.
When the Apple Watch detects that you’ve been sitting for almost an hour, it will gently remind you to get up and move around. This might mean taking a short walk, standing up while making a phone call, or stretching your legs for a few minutes.
Remember that it’s not about the intensity of the activity during these minutes. The goal is to break up periods of inactivity, so even light movement will help you close your Stand ring. If you really want to be a little more hardcore about standing, you could consider switching to a standing desk for part of your day.
How to Monitor and Adjust Your Goals
You can monitor your ring and activity progress on your Apple Watch and iPhone. The Fitness app on iPhone provides a detailed view of your Activity Rings. On your iOS or watchOS device, open the Fitness app and scroll down to see a detailed breakdown of your Move, Exercise, and Stand metrics.
Over time, you may change your goals. Your fitness levels may improve, requiring you to increase your Move goal, or you may want to push yourself to achieve more exercise minutes. To change your Move, Exercise, or Stand goals, open the Fitness app (not the Watch app) on your iPhone and go to Summary > Tap on the rings > Change Goals.
Now set your new Move, Exercise, and Stand goals.
Activity Awards
Activity awards on the Apple Watch are digital badges you earn when you reach certain milestones or challenges. These can range from meeting your daily Move goal to achieving a larger goal, like hitting your Exercise goal every day of a week or even an entire month.
These awards are split into five categories: Move, Exercise, Stand, Workout, and Limited Edition.
- Move Awards: These badges are earned several times when you achieve your Move goal. For instance, there’s an award for hitting your Move goal every day of a week and awards for reaching it 100, 365, or even 1000 or more times!
- Exercise and Stand Awards: You receive these awards for consistently meeting your Exercise and Stand goals. This includes hitting your goals every day of a week, reaching your Exercise goal twice in one day, and standing for at least one minute during 12 different hours in a single day.
- Workout Awards: These awards are for discrete workouts you do. There are awards for specific workout types, or being consistent, such as working out every day for seven days straight.
- Limited Edition Awards: These special badges are tied to specific time-bound challenges Apple periodically offers. These challenges may encourage you to double your Move goal or close all three Activity Rings daily in a particular month.
You can view your collection of badges in the Fitness app on your iPhone. Open the app, scroll down to Awards, select Show More.
You’ll see all the badges you’ve earned and the ones you can strive to achieve next.Tapping on a badge reveals the details of your achievement, such as the date you earned it and a brief description of what the award represents.
You can also view your awards on your Apple Watch itself. Just open the Activity app, and swipe left twice.
Apple Watch vs. Other Fitness Trackers
While other brands like Samsung also provide wearable fitness trackers, the Apple Watch stands out with its Activity Rings concept. The simplicity of the three-ring visualization makes it easy to understand your progress at a glance.
That being said, other fitness tracker brands, like Samsung or Amazon, all offer some variation on the Activity rings concept. Some simple graphical indication of where you’re at with different aspects of your day’s fitness goals. The biggest difference is that the Apple Watch
Apple Watch Activity Rings provide a visually appealing and motivational way to track your daily physical activity. Whether you’re a fitness enthusiast or simply looking to lead a more active lifestyle, closing your Activity Rings can be a fun and fulfilling daily challenge.
