How to Improve Your Cardio Fitness Score on Apple Watch

Ever received a notification about your Cardio Fitness score and wondered what exactly it meant? Check out our guide to find out.

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Ever received a notification about your Cardio Fitness score and wondered what exactly it meant? Apple’s Cardio Fitness (or VO2 max, as it was previously known) is a useful Watch feature that can help you track and improve your overall health. In our guide, we’ll explore how to improve your Cardio Fitness score, get your fitness up, and gain valuable insights into your overall well-being.

Understanding Cardio Fitness

Before we delve into the tips and tricks for improving your Cardio Fitness score, let’s clarify what exactly it is.

In 2016, the American Heart Association recognized a growing link between cardio fitness and the risk of cardiovascular diseases later in life. This, Apple says, underscores the importance of monitoring and improving your Cardio Fitness score. It’s not just a number; it’s a window into your long-term health.

Jeff Williams, Apple’s chief operating officer, highlighted this commitment: “Cardio fitness is increasingly recognized as a powerful predictor of overall health, and we are making it even more accessible to more people.”

By using advanced sensors, Apple Watch delivers an estimation of your cardio fitness level right to your wrist, empowering anyone over the age of 20 to take control of their health. Whether you’re a seasoned athlete or just starting on your fitness journey, this tool can offer valuable insights into your health. Think of it as your personal fitness benchmark, giving you a snapshot of your body’s ability to utilize oxygen during exercise.

READ MORE: 7 of the Best Fitness Trackers to Enhance Your Workouts

It’s not about perfection

First and foremost, it’s crucial to remember that while your Cardio Fitness score is a valuable indicator, it’s not infallible. Like any health tracking feature, it may not be 100% accurate all the time. Don’t base your self-worth solely on this score; instead, keep an eye on it and use it as a motivational tool to progress on your fitness journey.

Choose your workouts wisely

Apple determines your Cardio Fitness score based on specific workouts: Outdoor Walks, Outdoor Runs, or Hiking. So, if you’re eager to boost your score, you should especially try to incorporate these exercises into your routine. Though, realistically, any activity that engages your cardiovascular system (HIIT, Crossfit, even climbing the stairs) will help you improve your overall fitness level.

Tips to improve your Cardio Fitness score

Now that you understand the basics, let’s review some practical tips on how to improve your Cardio Fitness Score:

  1. Consistency is key: Engage in regular Outdoor Walks, Outdoor Runs, or Hiking workouts to build endurance over time.
  2. Interval training: Incorporate interval training into your routine. This involves alternating between high-intensity bursts and recovery periods, effectively challenging your cardiovascular system by going back and forth between Heart Rate Zones.
  3. Stay hydrated: Proper hydration is essential for optimal cardiovascular performance, especially if you’re doing so in warmer temperatures. Ensure you’re drinking enough water throughout the day.
  4. Healthy diet: Fuel your body with a balanced diet rich in nutrients. A healthy diet supports cardiovascular health and overall fitness.
  5. Rest and recovery: Don’t underestimate the importance of rest days. Your body needs time to recover and adapt to the demands of exercise.
  6. Set realistic goals: Establish achievable fitness goals that align with your current fitness level. According to this article, you can expect to begin to improve your Cardio Fitness score in three to four weeks.
  7. Keep up the hard work: it’s true what they say, if you don’t lose it, you’ll lose it. Studies show that you feel the benefits from a single workout for around 48 hours afterwards. When you skip working out for even one week, you may find the next one harder. So try to keep those workouts regular.

Your Cardio Fitness score can be a powerful tool to monitor and improve your cardiovascular health. With a combination of targeted workouts, lifestyle adjustments, and Apple’s innovative technology, you can elevate your score and take significant steps toward a healthier, more active life. Remember, it’s not just about the numbers; it’s about the journey to better health that counts. Start with our tips today, and watch your Cardio Fitness soar!

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