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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: How to change your fitness goals on your Apple Watch

Apple’s Activity app (a.k.a. the Fitness app) is deeply integrated into the Apple ecosystem, capable of storing tons of helpful data for you, your trainer, and your doctor. The fitness app pairs especially well with an Apple Watch. The latest models have extensive sensors to keep track of your heart rate, steps counted, and the oxygen in your blood. Tracking your numbers can help you get your resting heart rate down, get your cardio heart rate up, and increase your calories burned, among other smartwatch-oriented goals.

There’s a small catch. To make sure the Apple Watch gives you the best data and tracks your progression, you’ll set specific fitness goals for how active you are each day. The Activity App manages those goals, so it’s important to be comfortable adjusting your fitness benchmarks via the Apple Watch (even on Android) as you continue to improve. Here’s how to do it.

How to switch goals in your Apple Watch

Before you begin, make sure your WatchOS is fully updated and uses the latest version available to your Apple Watch Series model (currently Apple Watch Series 10 in 2023). This ensures you have access to the latest tracking features and UI so that everything looks its best. Some features may be limited or unavailable if you have an Apple Watch that’s a few models older than Series 10. These features appeared with the Apple Watch Series 3, so most users should be good to go.

When everything’s up-to-date, log in to your Apple Watch and open the Activity app. Your home screen may look different depending on the settings you choose and the apps you frequently use. Identify the Activity app by its set of three colorful rings. When the app opens, swipe up to access settings. Select Change Goals.

Apple takes you through the three “rings” of exercise that the app’s icon symbolizes. Each governs a different kind of activity, and you need to go through them one by one.

First is the Move ring, which stands for the number of active calories you burned for the day, the calories lost from moving around, working, or generally being active. Here, set the number of active calories you want to burn each day with the plus or minus signs and select Next. Remember, calories burned like this are only a part of the story. It’s also important to create a healthy diet designed for progressive weight loss if this is an important goal for you.

Next is the yellow Exercise ring. This shows what the Apple Watch detects as brisk activity via its sensors: moderate to vigorous exercise. It’s limited and doesn’t know if you are jogging, doing HIIT intervals, or something else (the Workout app is better for that). However, as long as you let your Apple Watch arm move freely, it starts tracking when you are jogging, running, or walking speedily to get your heart rate up. Set the number of minutes you want to work out this way (Apple suggests no less than 30) and select Next.

The third ring is the bluish-teal Stand. Here, the Apple Watch detects and shows how long you have been standing and actively moving around for at least a minute. Standing in the Activity app isn’t about burning calories or getting fit. It’s about regularly standing for a few minutes an hour, which is important in sedentary jobs where sitting a lot can increase cholesterol, blood pressure, and more. Apple recommends standing like this at least once an hour for 12 hours a day. Adjust your hours, and select OK.

Your Apple Watch lets you know when you’ve reached one of your goals and congratulates you for reaching all of them in a day. You can adjust them again as needed, look at goals over time, and even join competitions.

If you are serious about your activity levels and meeting those goals you set, turn on workout reminders. This only takes a few minutes of setup on the Apple Watch. Here’s what to do:

1. Unlock your Apple Watch and go to Settings.
2. Select Workout.
3. Find the Start Workout Reminder and End Workout Reminder settings. In most cases, Workout reminders are turned on by default, but they don’t always have the correct times, or (as frequently happens) people turn them off when first learning how to use the Apple Watch.
4. Set correct times for your Workout reminders that line up with your daily workouts. That doesn’t necessarily mean going to the gym or heading out for a run. These could be afternoon reminders to start walking around the office or a reminder after lunchtime to take the stairs. Every little bit helps, but building habits takes time, and these reminders can cement small lifestyle changes.

These tips will help you optimize your performance beyond the three major goals:

• Wrist detection must be on to measure your movement and heart rate correctly. You can find this option in the Watch app under My Watch. Your Apple Watch also needs a snug, comfortable fit for the best measurements.
• Spend time in the settings to change your notifications. For this step, go to your phone and select the Watch app. Find the list of apps on your Apple Watch and select Activity. You’ll see your notification options. You can mute notifications, activate reminders for activities like standing or goal completion, and more handy customization.
• It’s worthwhile to revisit the Watch app and go to the Health app to find Health details. A few basics about your weight, age, and height can make the Apple Watch more accurate.
• The Workout app on your Apple Watch offers more detail, but you can use it to help meet your Activity goals. For example, if your hands are busy on a treadmill and can’t swing freely, log your exercise minutes by opening the Exercise app and selecting something like Outdoor Walk while you’re active.
• Apple Watch Series 10 added new software to improve how the sensors track health information, something most new Series change. This may affect your readings. If your Activity goals take longer or less time to meet after the Series 10 update (or any others), don’t be surprised. The sensors may be more accurate now.
• If your Apple Watch senses motion and turns on when you’re exercising, it could quickly drain the battery. To prevent this, turn on Theater Mode before you start a workout. Go to the Control Center and tap the masks icon to turn on Theater Mode. Now, your Watch won’t react to arm movements while you get your steps in.

Now you’re ready to hit those goals

The Activity app is ready to keep you updated on meeting basic daily movement goals and help you start burning calories. With the tips on notifications we provided, you can choose how informative the app is, but it’s a good feeling to see the “all goals completed” notification pop up.

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