Apple Watch: 실행 설정 및 기능 가이드

달리기용 Apple Watch 설정에는 효과적인 야외 달리기를 위한 심박수 영역, 페이스 알림 및 인터벌 트레이닝이 포함됩니다.

### Apple Watch 달리기 팁: 심박수 영역, 페이스 알림, 인터벌 달리기
* ❤ 영역 달리기를 하려면 Apple Watch에서 **심박수 구간을 설정**하고 심박수가 설정한 구간보다 낮거나 높을 때 알림을 받을 수 있습니다.
* 🏃 ♂️ **Apple Watch에서 페이스 알림**을 설정하면 일정한 페이스를 유지하면서 운동할 수 있습니다. **페이스메이커 기능**은 특히 혼자 달리는 사람에게 유용합니다.
* ⏱ 인터벌 러닝의 경우 Apple Watch에서 **달리기 및 휴식 시간을 포함한 인터벌**을 설정할 수 있습니다. 이렇게 하면 시계를 계속 확인하지 않고도 인터벌 계획을 따를 수 있습니다.
* 📊 Apple Watch에서 사용자 운동을 생성할 때 **심박수, 페이스, 케이던스와 같은 표시되는 지표**를 사용자 지정할 수 있습니다.
* 👟 "오늘은 야외에서 달리기를 할 때 **Apple Watch를 더 효과적으로 사용**할 수 있는 세 가지 팁을 소개했습니다."
* 📱 Apple Watch Ultra 사용자는 **동작 버튼을 사용하여 바로 운동을 시작**할 수 있습니다.
* 🏃 운동 만들기나 페이스메이커 기능 사용과 같은 기능을 선택하면 **이전처럼 그냥 누르고 끄는 것과는 완전히 다른 방식**으로 훨씬 더 편안하게 운동할 수 있습니다.

You can do a completely different exercise from the exercise you've been doing. Hello, I'm quickly delivering tech news. As subscribers know, I use Apple devices to deliver various tech news to you. As a hobby, I also do running. I went out to run a half marathon in my hometown yesterday. Today, I came here because there is a Proche and running-related session. The event started with how we can use a brooch when exercising, how to set it up better, and I could also listen to Irene Coach's voice guide when I first started running. I could also meet Irene Coach and another very famous person these days, from Physical Back Season 2.

I had the opportunity to run, have meals, and have conversations with the winner, Amotti. As I am into running, I follow many running influencers. I had a great experience meeting these influencers and Coach Lee Jin-hee, and running together on Namsan Mountain. When running on Namsan, we set up detailed settings on our Apple Watch and had the experience of running according to those settings. We also experienced running while receiving pace alerts. So, in this video, I would like to introduce three tips on how to set up your Apple Watch for running. Especially nowadays, many people are interested in zone running. Zone running does not raise the heart rate significantly, provides a lot of fat burning for the body, and helps with weight loss.

There is a trend these days because it is said to have effects such as this. First, I will introduce how to do this kind of jogging. Many people who do jogging like me want to exercise within a specific pace zone by precisely following the pace. I will introduce how to set the pace accurately while maintaining the pace. Also, many people do interval running. Interval running involves repeating running and resting alternately. I will now introduce how to set up interval running. It is not difficult, so if you simply follow along with what I show you, you can do a completely different type of exercise from what you have been doing so far. Now, I will show you. First, jogging.

I will show you how to do it. First, Apple continuously measures your heart rate, including resting heart rate and heart rate when exercising, based on your age. It categorizes your heart rate zones from zone 1 to zone 5. So, when you exercise, you can choose which zone you want to target, like zone 3 or zone 4. If you want to receive notifications when reaching a certain zone or higher, you can set it up immediately. You can set it to zone 2 here. When you press the exercise on the Apple Watch, you can see various exercises such as running. By pressing here, you can make various settings related to exercise. Initially, it will probably be set to open goal, and you can also meet functions like pacemaker that I will introduce later.

At the bottom, there is an environment setting where you can check things like heart rate. You can select your heart rate in the environment setting. If you want to exercise between 128 and 139 beats per minute, you can set it here. Once you set it like this, if it changes, you can change it accordingly. Then, here, you can see the heart rate area is now shown as Zone 2. When you run outdoors like this, you can see the information you want here, such as cadence, power, vertical oscillation, and elevation. I have set it to show the maximum heart rate. If you move the digital crown like this, you can see what area you are in now. You can also see the time spent in that heart rate zone and the elevation. Since I have a high heart rate now.

Today, I exercised in the morning and came back, so now I'm all filled up. If you look here, it notifies you when your heart rate is below the heart rate zone. In other words, if you set your heart rate to 2, but you are running at a heart rate lower than that, it will inform you that you are running at a lower rate than what you set. If your heart rate reaches zone 3 or 4, it will alert you that your heart rate is high. Therefore, if it's late like this, you need to increase your pace. Through these notifications, you can run within the heart rate you set. For those who want to do zone running, you can simply change the settings and do zone running. Second, by receiving pace alerts, you can exercise. Create a new exercise, and from there, you can set up pace alerts.

You can do it. You can set the distance and also set the pace. So, if you decide what exercise you will do today, you can set it up. You can exercise according to that. To use the pacemaker function, select outdoor running, then press the dots on the side. As you scroll down, you can create an exercise. Please press create exercise. Then, as you can see, you can set your exercise freely, such as goals like calories, distance, etc. You are creating an exercise. So, when you select the pacemaker, you can set how much you will run. For example, if you decide to do a 10km run, you can do it like this, then press next to set the time. If you aim for a 10km run in 50 minutes, the pace will be 00. So, you can run at a pace of 00. This way, you can make the settings. A bit faster.

If you want to run at a pace of 430, set it up like this, and then as you can see, the pace maker exercise is created. So, when you choose this exercise, the screen changes a bit as you can see. Like this, you can check how well you are keeping the current pace through this bar, and also see the average pace. If you slow down from this pace or are currently slow, it will be expressed like this. If you speed up, you can confirm it through this red pace, and the Apple Watch will let you know if you are faster or slower than the current pace. Therefore, you can exercise while keeping your pace. For those who run alone without a pace maker, it is really important and necessary to maintain this pace, so this is a very useful function in such cases.

If you want to run while keeping track of your pace, by setting this up, you can easily exercise with a virtual pacer on your Apple Watch guiding you. This way, you can exercise more comfortably. Now, let me introduce how to do interval running. Those who do interval running usually run and stop like this. If you just press start without setting it up properly, the data may not be saved correctly. You need to keep checking if you have run the targeted distance by looking at the watch continuously. By setting this up, including rest time, you can easily set it up all at once. Similarly, for interval running, you can increase the pace gradually by pressing the plus button, and then start the exercise while keeping the pace you've set.

When it comes to creating exercises, there are various options as you can see now. Please choose the exercise you want to use here. Then, prepare for exercise time, and additionally, organize exercises like this so that you can select them. If you want to include stretching, which is really important before exercising, you can select it here. Now, let me try exercising once. First, let's do intervals for exercise. Imagine running on a track. So, we'll start with running 400m. Then, press add for more options. As for recovery, it's better to do it based on time. For example, I will take a 1-minute recovery. Like this, exercise and recovery are alternated. After that, you can choose the number of repetitions for exercise and recovery.

If you choose to do interval running like this ten times, you should select ten times. So, after setting it like that, when you scroll down, you can add emoticons and create a title right here. And when you scroll down, you can create an exercise. So, when you create an exercise, these emoticons will be included, and an exercise will be created. You will do a 400m exercise. Now, you will do a 400m exercise, right? And when you scroll down, as you can see now, there are 400m left, showing the remaining distance. Then, it shows the recovery order here. In this way, when you run 400m, it will automatically notify you, then it will go into recovery time. When it goes into recovery time, since I have set it to 1 minute, you will recover for 1 minute, and when it's time to start running 400m again, it will inform you of the start time and then the recovery time again.

In this way, you can do interval running like this without pressing the Apple Watch. Therefore, if you set up interval running like this, you can use it very comfortably. When you scroll down, you can still see the information, and when you exercise, you may want to see different information. In that case, just like I showed you earlier, go to the settings on the screen. Now, here you have options like heart rate, cadence, power, etc. Select outdoor running exercise status. Then you can edit these values. Right now, you see cadence, power, vertical oscillation, altitude, and maximum heart rate are set, but if, for example, you want to see pace the most, then with this selected, choose the current pace. This way, you can see the information you want.

You can change the information, and then go down to see if you want to look at page 2 of the data or if you want to see the heart rate zone. In this way, you can include or not include what you want to see when you set up the split. So, can you set it up to see the information you really want to see while exercising? I will try running the user exercise I did earlier again for you to see the information differently. Lastly, for those who use the Apple Watch Ultra model, you can start exercising directly through the action button. Once you enter the settings, pressing the action button allows you to set what to do with the action button. Choose exercise here, select exercise in the app, press it for the first time, and decide what exercise you want to do.

You can choose to do interval running that I just created earlier. If you select this icon like this, the exercise will start right away when you simply press the start button. In this way, you can exercise. Today, I introduced three tips for using the Apple Watch more effectively when you do outdoor running. By selecting functions like creating workouts or using the pace maker function, you can exercise much more comfortably in a completely different way than just pressing on and off as you did before. I think it would be good to make good use of the tips I introduced today. Well, let's end the video here for today.

애플워치 러닝 제대로 쓰는 방법! 🏃🏻‍♂️존2 러닝, 페이스 메이커, 인터벌 러닝 설정법!  [4K]

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운동하는 동안 브로치를 사용하면 러닝 경험을 향상시키고 페이스 알림을 받을 수 있습니다.

러닝 인플루언서와 이진희 코치를 만나면 러닝 여정에 대한 귀중한 인사이트와 동기 부여를 얻을 수 있습니다.

영역 달리기, 정확한 페이싱 및 인터벌 달리기를 위해 Apple Watch를 설정하면 달리기 성능을 향상시키고 피트니스 목표를 달성하는 데 도움이 될 수 있습니다.

Apple Watch에서 심박수 영역 및 알림 관리하기

Apple Watch는 지속적으로 심박수를 모니터링하고 특정 운동 목표 구간을 선택할 수 있습니다.

심박수가 특정 구간보다 높거나 낮을 때 알림을 받을 수도 있습니다.

또한 시계는 운동 강도를 관리하는 데 도움이 되는 페이스 알림을 제공하며 달리기를 위한 특정 심박수 구간을 설정할 수 있습니다.

Apple Watch에서 운동 속도 및 거리 설정하기

Apple Watch의 페이스메이커 기능을 사용하여 야외 러닝의 거리와 페이스를 설정하면 진행 상황을 추적하고 목표를 유지할 수 있습니다.

생성된 페이스메이커 운동은 페이스를 유지하는 데 도움이 되며, 가상 페이스메이커가 안내해 주는 기능도 있어 혼자 달리는 사람에게 특히 유용합니다.

인터벌 러닝을 효과적으로 수행하기 위해 달리기 및 휴식 시간을 쉽게 설정할 수 있으며, 데이터가 올바르게 저장되도록 페이스를 서서히 높일 수도 있습니다.

인터벌 러닝은 400m 스프린트와 1분간의 회복 기간을 번갈아 가며 실시합니다.

인터벌의 반복 횟수를 사용자 지정할 수 있습니다.

또한 설정을 통해 운동 중에 페이스와 같은 특정 운동 정보를 선택하고 표시할 수 있습니다.

운동용 Apple Watch 설정 및 사용하기

Apple Watch Ultra 모델은 사용자가 운동 버튼을 통해 바로 운동을 시작할 수 있습니다.

설정을 사용자 지정하여 운동 중에 보고 싶은 특정 정보를 선택할 수 있습니다.

페이스 메이커 기능을 활용하고 맞춤형 운동을 만들면 Apple Watch로 야외 러닝의 효과와 편안함을 크게 향상시킬 수 있습니다.