What's the Science Behind the Exercise Ring?

[Dj64Mk7]

I went for a thirty minute walk with Nike Run Club this morning, and I received 8 exercise minutes. I then proceeded to do 30 minus of cross training with Nike Training Club, which I received 30 exercise minutes for.

Why the difference? Is training calculated differently than running or walking?

I could understand if all that was needed was a relatively high heart rate, but even that doesn't make sense because I received all 30 minutes during training, and my heart rate never broke 100BPM.

 

[ChristianVirtual]

Maybe in combination with an accelerator ; your body would move different which could be measured and used for the judgements

 

[kohlson]

This has been discussed in at least one other thread. But if you select an exercise, like Running or Walking, there are some expectations on the part of the watch. One is that it seems there is a minimum speed. As well, it may matter how snug your watchband fits.
For example, when I used to run, the band was loose. 20 minute run resulted in 5 minutes of exercise. This improved when I snugged it up a notch.

When I walk on the beach - 3.5 miles of continuous striding - I usually get 15 min of exercise credit. For me, beach walking is 24-8 minutes/mile. Sidewalk walking is 16-20 min/mile.

I've also noticed that wen walking on sidewalks, if your not moving fast enough, you don't get the Exercise credit you think you deserve.

 

[gigapocket1]

It’s a couple of things.. one. It’s based off you and your daily habits..
For example. My friend bought his first Apple Watch and I had mines for a few years.. on the day he bought it.. we went walking down idrive in Orlando, played games at Dave and busters, went to downtown Disney and walked for a while. At the end of all that. He got about 80 minutes of exercise. I only registered like 7 minutes.
After he used his watch for a few days and it learned his daily habits.. it became harder and harder for him to close his rings just by walking.

Now. Regardless of how far/or slow/or unfar you walk. If you actually start an exercise activity, it will count the walking as exercise.

 

[Dj64Mk7]

Regardless of how far/or slow/or unfar you walk. If you actually start an exercise activity, it will count the walking as exercise.

So does it have to do with how NRC registers exercise?

 

[AsherN]

Now. Regardless of how far/or slow/or unfar you walk. If you actually start an exercise activity, it will count the walking as exercise.

Not true. When I walk alone, at a 9.5-10 min/km, it registers as exercise. When I walk with my wife, at about half that pace, I sometimes start the exercise app for distance and timing, i don't usually get credit, or very minimal credit. So pace/heartrate does have something to do with it.

The biggest difference is that when the exercise app is on, your HR is monitored more often, so you are more likely to get some credit.

 

[Dj64Mk7]

So pace/heartrate does have something to do with it.

This is what I thought, too. It's just the science behind it that has me going insane. If I can figure out the math and engineering behind the exercise calculations, I can maximize my potential and earn the highest number of exercise minutes. See what I'm getting at?

 

[ftaok]

For walking and running type workouts, the threshold for getting exercise credit (green ring) is to maintain/average a speed of 3.5 mph for one minute. The actual speed may differ from person to person, but it holds pretty true for me. If you only got 8 minutes of credit, is because you're walking to slow.

Other exercise types will credit you minute for minute regardless of effort.

 

[Dj64Mk7]

For walking and running type workouts, the threshold for getting exercise credit (green ring) is to maintain/average a speed of 3.5 mph for one minute.

Where/How did you find/calculate this?

 

[Julien]

Where/How did you find/calculate this?

...Every full minute of movement that equals or exceeds the intensity of a brisk walk counts toward your daily Exercise and Move goals...

https://support.apple.com/en-us/HT207941

 

[Dj64Mk7]

https://support.apple.com/en-us/HT207941

I suppose my confusion was in that brisk walk seems rather vague.

 

[Julien]

I suppose my confusion was in that brisk walk seems rather vague.

It's not so much vague as it is relative.

 

[Dj64Mk7]

It's not so much vague as it is relative.

In other words, I was confused about the exercise ring because I was unaware of what it meant in terms of me. Correct?

Is there no solid math to back up how the exercise minutes are calculated?

 

[Julien]

There is solid math but AGAIN it is relative to the individual. A 85 year old 4'6" female will have a VASTLY different exercise threshold than a 21 year old 6'6" conditioned male. This is why Apple says 'brisk walk' effort since there is no absolute one size fits all. It is clearly stated in the first part, just substituted exercise for calories (more) and you will see your personal metrics are what is used to calculate.

[doublepost=1534078430][/doublepost]Also here is a good read on perceived exertion. "Brisk Walk" is equal to about a 4 to 5 on this scale.

https://www.verywellfit.com/perceived-exertion-scale-1231117

 

[Dj64Mk7]

There is solid math but AGAIN it is relative to the individual. A 85 year old 4'6" female will have a VASTLY different exercise threshold than a 21 year old 6'6" conditioned male. This is why Apple says 'brisk walk' effort since there is no absolute one size fits all. It is clearly stated in the first part, just substituted exercise for calories (more) and you will see your personal metrics are what is used to calculate.

View attachment 775533
[doublepost=1534078430][/doublepost]Also here is a good read on perceived exertion. "Brisk Walk" is equal to about a 4 to 5 on this scale.

https://www.verywellfit.com/perceived-exertion-scale-1231117

I took a look at that scale that you linked, and I personally feel that I’m typically at a 5-7 when I’m exercising outdoors. As a 19 year old male, my average heart rate during a 25 minute walk this morning was 120, and my pace was 22’37”. I DID take a suggestion and have the Watch one hole tighter than I usually do, which I believe is partially what led to me earning 13 minutes today, as the Watch was able to get a better, more consistent heart rate reading.

Thanks for the information. I apologize if anything I’m saying is getting annoying. Sometimes my comprehension issues get the best of me, and I realize that’s no excuse for density and stupidity on my part.

I look forward to finally understanding this. Thanks again.

 

[Julien]

...As a 19 year old male, my average heart rate...was 120....

That is (likely) less than 60% of your MHR so on the low side for cardio. In general you need to be in the 70% to 80% of your MHR for meaningful results in cardio exercise, especially at a young age.

 

[Dj64Mk7]

That is (likely) less than 60% of your MHR so on the low side for cardio. In general you need to be in the 70% to 80% of your MHR for meaningful results in cardio exercise, especially at a young age.

Next dumb question: how can I find or calculate my maximum heart rate (MHR)?

 

[Julien]

Next dumb question: how can I find or calculate my maximum heart rate (MHR)?

Best easy answer: 220-age=MHR so 220-19=201 and 120BPM is 60% of your estimated 201MHR.

More in-depth:
https://www.brianmac.co.uk/maxhr.htm

Another important metric is your RHR (Resting) and in general the lower the better. The difference between RHR and MHR is your HRR (Heart Rate Reserve).

 

[Dj64Mk7]

Best easy answer: 220-age=MHR so 220-19=201 and 120BPM is 60% of your estimated 201BPM.

More in-depth:
https://www.brianmac.co.uk/maxhr.htm

Another important metric is your RHR (Resting) and general the lower the better. The difference between RHR and MHR is your HRR (Heart Rate Reserve).

According to my Watch, my RHR is 59BPM. Using this Lifehacker article, I found that my max heart rate is is somewhere around 194. When I did the math, I found that 80% of 194 is about 156. Knowing this, it makes sense that the Watch didn't give me exercise credit, because I really wasn't exercising.

 

[ftaok]

Where/How did you find/calculate this?

Basically what Julien said, but the 3.5 mph speed was something that was mentioned in Apple's early information videos for the AW S0. They talked a lot about the fitness and health aspects and also about the rings.

I recall the use of the term "brisk walk" and they may have said "about 3.5 mph" as well.

In any event, 3.5 works for me as the threshold for the green ring.

NOTE - I still get green ring credit even if I walk slower, provide my HR is elevated. I select "Outdoor Walk" when I mow the lawn. My speeds are in the range of 30 min/mi, but my HR is up in the 120s. I'll get about 90% credit for the green ring. So it's definitely a combination of speed and HR.