3. Use Fitness Trackers and Other iPhone and Apple Watch Accessories

As you know, on its own, the iPhone is chock-full of technologies you can use to help gather, analyze, display, and store useful information about your health and fitness activities. When combined with the Apple Watch, these capabilities significantly increase.

However, if you don’t want to invest in an optional Apple Watch, less expensive, but powerful fitness and activity trackers are available from a variety of different companies, such as Jawbone (see Figure 3.1) and Fitbit. These offer some of the same health and fitness-related data-gathering functionality as the Apple Watch.

You can wear these wireless fitness/activity trackers during your workouts or activities, during which they gather information and wirelessly transmit the relevant data to your iPhone. The Health app, a proprietary app specifically for the fitness/activity tracker you’re using, or an independent app that can share data with these devices, can then collect and utilize the data.

Meanwhile, in addition to the iPhone and Apple Watch (or a fitness/activity tracker), other consumer and medical devices can collect and share different types of data with the iPhone using wireless Bluetooth technology. One of the most popular and widely used of these optional tools is a Bluetooth weight scale, which works just like any other weight scale, but it also transmits its data to your iPhone so that you can track your weight.

This chapter covers some of the more popular fitness/activity trackers from Jawbone and Fitbit, as well as strategies for utilizing the proprietary apps available for these devices. It then introduces you to some of the Bluetooth scale options, as well as other health and fitness tools you can use with your iPhone.

The company’s UP fitness trackers are currently comprised of several devices (sold separately), including the least expensive UP MOVE ($49.99), as well as the UP2 ($99.99), UP3 ($179.99), and UP4 (released in Summer 2015). You can use the majority of these devices (with the proprietary UP app) to track activity, monitor sleep, log food consumption, help maintain heart health, and serve as a virtual coach during various fitness activities.

You can wear the UP MOVE in several different ways, whereas you wear the UP2, UP3, and UP4 around your wrist. A device collects the data and wirelessly transmits it to your iPhone where one of two Jawbone apps analyzes and displays it. You can also import this same data into the iPhone’s Health app.

These devices come in a variety of colors, are water-resistant (not waterproof), and utilize a battery that lasts anywhere from seven days to six months, depending on the device. In terms of just their fitness/activity monitoring functions, the various UP devices offer much the same functionality as the Apple Watch, but at a lower cost.

The Jawbone UP fitness/activity trackers are available directly from the company’s website and from many consumer electronics and mass-market retailers.

The UP MOVE works with the UP iPhone app, and includes the Smart Coach feature, along with the ability to track your movement during fitness-related activities. You can also use it to measure calories burned, to time yourself when engaged in specific activities, track sleep, and log meals.

The UP2, UP3, and UP4 have a bracelet design that you wear around your wrist either all day or as you participate in specific fitness activities. The UP2 has all the capabilities of the UP MOVE, but also offers a Smart Alarm and Idle Alert feature. The UP3 does all of this as well, and includes Heart Health Monitoring and Advanced Sleep Tracking features.

Announced in April 2015 and released in Summer 2015, the UP4 includes the additional feature of linking the bracelet to an American Express credit card account, and you can then use the bracelet to make retail purchases in the United States at participating businesses or restaurants that accept American Express.

You can learn more about the UP fitness trackers from the Jawbone company’s website (see Figure 3.2).

You set up and control the UP device features via the UP app on the iPhone. Many additional third-party apps, including the RunKeeper, MyFitnessPal, MapMyFitness, and Fitt apps, for example, also work seamlessly with the UP devices.

After you purchase an UP device, you need to download and install either the blue or purple UP app. The blue edition of the app is for use with the UP MOVE and older versions of the UP fitness/activity trackers, including the UP and UP24. You use the purple edition of the app with the UP2, UP3, or UP4, or use it as a stand-alone fitness app without an UP device.

After downloading and installing the appropriate app, launch the app on your iPhone. The app’s introductory screen (shown in Figure 3.4) offers three options:

Learn More: Tap on this option to go online and learn more about what’s possible using the app with a compatible UP fitness/activity tracker.

Join Up: Tap on this button to set up an account online. This is necessary to upload and sync data collected by the UP tracker to your online-based account, and to take advantage of the online-based tools offered by Jawbone.

Sign In: Tap on this button to log in to your UP online-based account that you’ve previously set up.

The app prompts you to tap on the UP device you’ll use with the app (see Figure 3.5). This demonstration focuses on the UP MOVE:

1. Follow the on-screen directions to install the battery into the UP MOVE device, or if you’re using a different UP tracker, to learn how to charge its battery. Tap on the Next option to continue.

2. On your iPhone, turn on the Bluetooth feature, and then “wake up” the tracker by pressing and holding the main button on the device until the lights flash. The UP device establishes a wireless connection with your iPhone via Bluetooth.

3. Give permission for the UP app to exchange data with the iPhone’s Health app (see Figure 3.6). Turn on the Sleep Analysis and Steps switches if you want your UP device to send (write) data to the Health app, and turn on the two other switches to allow the UP app to access (read) data from the Health app. Tap on the Done option to continue.

4. Create a profile for yourself. This involves providing your Gender, Height, Weight, and Birthdate, which you enter by tapping on the appropriate icons (see Figure 3.7). Tap on the Done option to continue. Confirm your entries, and then tap on the Next option.

5. Set your goals. Based on the information you entered about yourself, the UP app recommends how many steps per day you should be taking on average, as well as how much sleep you should be getting per night. Tap on the Next option to continue.

6. Set up notifications. Tap on the Enable feature to set up this function now and determine what types of notifications the app will generate and how often, or tap on the Not Now option to continue and set up Notifications at a later time.

7. To have the UP app provide you with location-specific insight and information as appropriate, tap on the Enable option, or tap on Not Now to deactivate this feature for the time being.

8. From the Create Your Account screen, enter your First and Last Name and Email Address. Also, create an account-specific password.

9. Tap on the camera icon if you want to import a photo of yourself into the app, which you could later share with the UP online community and/or your designated fitness buddies.

10. Select the “I acknowledge and agree to the: Jawbone Terms of Service and Jawbone Privacy Policy” checkbox. Tap on Agree & Finish to continue (shown in Figure 3.8).

11. At the prompt that appears, sign in to the app and UP online service (via the app). This initial setup only needs to be done once.

Tap on the Menu icon in the top-left corner of the screen to manage the app or adjust your goals. Tap on the iPhone-shaped icon in the top-right corner of the screen to set up or edit app-specific notifications.

To work with each of the app’s modules—Fitness, Mood, Food, Weight, or Sleep—tap on the “+” icon near the bottom-center of the screen, and then tap on one of the color-coded module icons shown in Figure 3.11. The following sections outline what you use each of the app’s modules for.

You can choose from 19 options, including Walk, Run, Weights, Cross Train, Bike, Stationary Bike, Elliptical Machine, Cardio, Zumba, Yoga, Pilates, Dance, Tennis, Soccer, Basketball, Swim, Hike, Ski, or Other.

Next, tap on the Effort Level. A graphic of a person appears. Using your finger, swipe up on this graphic (starting at its feet) to increase the intensity or difficulty level of the upcoming workout/activity.

Tap on the Start Time option to enter the time and date the workout or activity will begin (the default is the current time and date), and if you want, tap on the Duration option to set a time for how long you plan to engage in the workout/activity.

After you enter all the requested information, tap on the checkmark icon in the top-right corner of the screen to begin that workout/activity. Your UP device (or other compatible equipment) then collects your information and imports it into the UP app and the Health app, as appropriate.

The UP app automatically records the time and date of each Mood input. You can also tap on the text field at the bottom of the screen if you want to manually add a description or keyword related to your mood. For example, you can document any trigger or cause for a change in mood.

Based on the type of meal you enter, common food and drink items for that meal appear, along with their caloric information. Tap on all applicable food items as you eat them to keep tabs on your consumption. The app then calculates caloric intake and other nutrition-related data.

Along with the Fitbit Zip ($59.95), among the company’s other offerings are the Fitbit One ($99.95), Flex ($99.95), Charge ($129.95), Charge HR ($149.95), and the Surge (a $249.95 smartwatch). As you can see from the company’s website, the Zip and One are small, clip-on trackers, whereas the Flex, Charge, Charge HR, and top-of-the-line Surge are bracelets.

You can find Fitbit products at consumer electronics stores such as Best Buy, as well as mass-market retailers, including Target and Walmart.

All of these Fitbit devices track steps, calories burned, and distance throughout the wearer’s day (including when they’re involved in workouts or fitness-oriented activities). These devices can monitor “active minutes” versus time when the wearer is stationary.

Depending on the Fitbit model, some also display a clock, handle sleep tracking, track the number of floors climbed, and allow the user to set various types of alarms.

The Charge HD and Surge also include some of the broader functionality of a full-featured smartwatch. For example, the Surge offers GPS tracking, the ability to remotely control the iPhone’s Music app, the ability to display incoming text messages and Caller ID information from the iPhone, and it has a built-in heart rate monitor.

After purchasing one of the Fitbit tracker devices and/or the Aria scale, you need to download and install the free Fitbit app, which is available from the App Store. This proprietary app can handle a variety of tasks, including:

Tracking activity throughout the day—Depending on which Fitbit tracker the app is wirelessly linked with, the app tracks and maintains details about steps taken, floors climbed, active minutes, and calories burned. In addition to displaying data from a single day, the app makes it easy to view progress over time by enabling you to look at and compare data from the past.

Logging meals and caloric intake—Via a variety of food logging tools, the app makes it easy to track the foods you eat and what you drink, calculate your caloric intake, and determine other nutrition-related information with minimal manual data entry. For example, you can use the camera built in to your iPhone to scan a food or drink product’s barcode (shown in Figure 3.19).

Set and monitor personalized goals—The app allows you to set and work toward step, weight, and activity-related goals. Based on data collected, the app suggests ways to improve the results you’re achieving while working toward each goal.

Interact with friends to share achievements—Using communication tools built in to your iPhone, including email and Facebook connectivity, you can easily share your fitness-related achievements with your online friends, as well as the Fitbit online community (if you choose to).

Track a runner’s progress via the MobileRun feature—Instead of using a stand-alone app for runners, the Fitbit app has specific tools available for runners that allow you to track your pace, time, and distance, and differentiate between runs, walks, and hikes. The app can also utilize GPS data either from the iPhone or one of the higher-end Fitbit trackers to map routes.

Maintain a sleep record—On an ongoing basis, the app (working with a Fitbit tracker) keeps tabs on how much sleep you get each night, allows you to set alarms, and lets you view your sleep patterns over time in the form of colorful charts.

Monitor weight—Whether you use the Aria scale, or manually enter data, the Fitbit app allows you to track your weight, BMI, lean muscle, and body fat percentage over time.

Stay highly motivated over time—Like with many fitness apps, when you achieve specific goals or milestones, the Fitbit app offers virtual awards that you can display, collect, and showcase online. The app can also display messages as reminders or motivators to keep you active.

Import data from Fitbit trackers and scales—Although you can manually enter data for any category that the Fitbit app can track, what makes the app truly useful is its ability to automatically obtain, analyze, store, and display data collected from one or more Fitbit trackers and/or the Aria Bluetooth scale. However, no tracker is required to use the free app.

After you set up a Fitbit account via the app, the Dashboard screen displays a graphic-based summary of all information tracked and stored by the app, including the app’s analysis of activity, fitness, sleep, and weight data, as well as the raw numbers.

Choose a Bluetooth scale based on the features you need. Most fall within the $50.00 and $150.00 price range, and most are available online or from retail chains (such as Bed, Bath & Beyond), consumer electronics stores (such as Best Buy), or mass-market retailers (such as Target, Costco, or Walmart).

The following sections include information about a few of the more popular Bluetooth scales currently available. To find more, enter the search phrase “Bluetooth Scale” into your favorite Internet search engine, or visit an online store such as Amazon.com.

When used with the Lose It! app, the iPhone and scale combination allow you to more easily track and then view exactly how your diet and exercise program impact your weight on a day-to-day basis. The whole concept of tracking your food might seem like a daunting task, but the Lose It! app includes a variety of built-in tools to make it easier, and when you use it with the scale, you don’t need to manually enter your weight data into your iPhone on a daily basis, because the app gathers this information directly from the scale.

In addition to all the standard types of measurements a Bluetooth scale takes, this one calculates your fat-lean ratio and your heart rate to give you a better representation of your current situation.

To give you an even broader picture of your overall health and well-being, the scale monitors indoor air quality and temperature. For example, it tracks the carbon dioxide levels in your home, and notifies you if you need to take steps so you can breathe cleaner and healthier air.

The scale can share this information with the proprietary Withings app, or any of more than 60 compatible iPhone apps, including RunKeeper, MyFitnessPal, and LoseIt!, all of which you’ll learn more about elsewhere in this book.

Using the proprietary Withings Health Body Analyzer app (available for free from the App Store), you can view weight fluctuations and other data collected over time, set weight-related goals, receive useful tips for achieving them, and automatically break down your larger goals into more achievable weekly goals that the app sets and guides you toward.

As you would expect, the Aria automatically measures your weight, body mass index (BMI), lean mass, and body fat percentage each time you step on the scale. It automatically recognizes up to eight different users, and can keep each person’s results private.

Using the proprietary app designed specifically for use with the scale on your iPhone, you can view weight stats and progress trends displayed in text and easy-to-understand charts and colorful graphs.

When used with a Fitbit fitness/activity tracker, the scale can help you more accurately calculate calories and determine how caloric intake impacts your weight, for example, based on the level of activity you engage in.

For example, the Withings Wireless Blood Pressure Monitor ($129.95) includes everything needed to accurately monitor your systolic and diastolic blood pressure, as well as your heart rate. Monitoring blood pressure is not a function offered by the Apple Watch, or other fitness/activity trackers, but this is useful information for people with high blood pressure, suffering from hypertension, who have a heart condition, or who are serious about fitness.

Each time the Withings Wireless Blood Pressure Monitor acquires data, it transfers it to the Health app and other compatible apps capable of analyzing, displaying, and archiving the data. The device (with the help of your iPhone’s Internet connection) utilizes data acquired from the National Health Institute and other data from the Health app (or Withings own Health Mate app) to quickly gauge the state of your health.

iHealth Labs (www.ihealthlabs.com) also offers its own Wireless Blood Pressure Wrist Monitor ($79.95), which measures and tracks your systolic/diastolic numbers, heart rate, and pulse wave, using a device that’s smaller than a traditional arm cuff (see Figure 3.20). It then transmits data to the free iHealth MyVitals app (available from the App Store), as well as to the Health app.

Sold separately, iHealth Labs offers two different model Bluetooth scales, including the iHealth Wireless Body Analysis scale ($99.95). It also offers two different glucometers (starting at $29.95) that can obtain and track blood glucose levels and link with the iPhone (see Figure 3.21).

The device can get your glucose readings within five seconds, and you can view the data on the device itself, or on the iPhone’s screen when you use the company’s proprietary iHealth Gluco-Smart app. (iHealth Test Strips are sold separately from the company’s website.)

If you need to check or monitor your body temperature, the Kinsa Smart Thermometer ($29.95, www.kinsahealth.com) connects directly to the iPhone (via the smartphone’s headphone jack), and works with the proprietary Kinsa SmartHealth app, as well as the Health app. The thermometer can achieve professional-level accuracy within 10 seconds, whether the thermometer is used orally, under the arm, or rectally.

In addition, some stand-alone home workout equipment, such as treadmills, elliptical machines, rowing machines, or stationary bikes, now offer Bluetooth and/or Internet functionality, allowing data from each one of your workouts to automatically transfer (wirelessly) from the workout equipment to your iPhone. In some cases, this data is more extensive than what the Apple Watch or another independent fitness/activity tracker can collect.

For example, some of the more recently released pieces of home fitness equipment from Bowflex (www.bowflex.com), including the Bowflex Max Trainer M5, offer a proprietary iPhone app (in this case, the Max Trainer app) that tracks total calories burned, time, watts, and other data in real time, and allows you to analyze and store this data.

Some of the latest fitness equipment from Nordic Track (www.nordictrack.com) and ProForm (www.sears.com/proform-power-995-c/p-00664148000P) is iFit-compatible, meaning that it offers wireless data syncing between the equipment, the Internet, and a proprietary app running on the iPhone.