How to Stay Fit by Working Out with Your iPod Nano
The Fitness icon on the iPod nano works in the background, so that you can continue to play music or watch videos while walking, running, or working out.
How to set your personal info
To use Fitness properly, have a great time with it, and also get accurate workout information, set your personal info — your height and weight, your daily step goal, and your power song for those moments during a workout or run when you need an audio boost.
Tap the Fitness icon on the first Home screen, and then tap the i (info) icon in the lower-right corner.
Tap Personal Info on the Settings screen.
Tap Height and set your correct height, and then tap Done.
You can flick the cylinders to set the height, and then tap Done.
Tap Weight, set your correct weight, and then tap Done.
The Choose Weight screen appears with the weight in three cylinders (units, decimals, and pounds). You can flick the cylinders to set the weight, and then tap Done.
Swipe right to see the Settings screen again.
To switch to the metric system, tap Units of Measure on the Settings screen. On the Units of Measure screen, tap Metric (or tap English to return to English measurement). To change distances from miles to kilometers or back to miles, tap Distances on the Settings screen, and then tap Miles or Kilometers.
To set your daily step goal for walking, tap Walk on the Settings screen, and tap the Off button to turn on Daily Step Goal. A screen appears with cylinders for the number of steps, which you can scroll to set. Tap Done to set the goal. Note that the steps you take during a Run workout are not counted toward reaching your daily step goal for walking.
To set your power song, tap Run on the Settings screen, and then tap PowerSong. You can then tap a song from the song list, or tap Playlists to choose a playlist (the first song of the playlist is considered the power song).
To view your Fitness history, tap Fitness on the Home screen, and then tap the clock-encircled-by-arrow icon in the lower-left corner of the Fitness screen. Sessions listed by date show details of start and stop times, distance, steps, and calories burned for each session. To clear your fitness history, swipe the History screen down to reveal the Clear button and tap Clear.
How to use your iPod as a pedometer
To use the pedometer, tap Walk on the Fitness screen. The sneaker icon appears in the status bar to indicate that the pedometer is on. It runs in the background until you stop it, so you can listen to music and walk about while it counts your steps.
The Walk option can measure your progress. For more accurate results, keep the iPod nano in your pocket or near your waistband. Even so, pedometers also record movements other than walking, such as tying your shoes or shakin’ your booty, so don’t expect complete accuracy.
You can pair a Bluetooth heart rate monitor to your iPod nano to monitor your heart rate.
How to use your iPod to monitor runs
To measure your performance against goals and set soundtracks for your workouts and runs, tap Run on the Fitness screen. Tap one of the following workout types:
Basic: A basic workout with music, radio, podcast, or audio book as the soundtrack. Set the soundtrack on the Workout Music screen that appears.
Time: Set a workout with a time goal, and then set the soundtrack on the Workout Music screen.
Distance: Set a distance goal, and then set the soundtrack on the Workout Music screen.
Calorie: Set the number of calories you want to burn, and then set the soundtrack on the Workout Music screen.
To select custom time, distance, or calorie goals, tap Custom after choosing the Time, Distance, or Calorie workout type.
When the Workout Music screen appears, choose your soundtrack, then tap Start Workout to start your workout and your soundtrack.
To pause or stop your workout, press the play/pause button between the volume buttons on the side of the iPod nano; to resume, press it again. You can also tap the pause icon on the workout screen — a menu appears, and you can tap Resume to resume your workout, Change Music to change the soundtrack, or End Workout to stop.
To change the song while working out with a playlist, press the play/pause button between the volume buttons twice. The soundtrack skips to the next song in the playlist. To set a different playlist or set the workout soundtrack to radio, podcasts, or audio books, tap the pause icon on the workout screen, and then tap Change Music.
After choosing End Workout, the Workout Summary screen appears with the duration, start time, end time, pace, distance, and number of calories burned. If you’re using Apple EarPods that include a remote switch, press and hold the center button to hear statistics while working out.
To choose a previous workout, tap My Workouts on the Run screen, and then tap a workout that appears in the list on the My Workouts screen.
Calibrate your iPod nano at least once and preferably more often. Tap Run on the Fitness screen, choose a workout type (such as Basic), and walk or run for at least one quarter of a mile (0.4 kilometers). Then end your workout by tapping the pause button and tapping End Workout. Tap the Calibrate button, which appears at the bottom of the Workout Summary screen.
To reset the calibration, tap the i (info) icon in the lower-right corner of the Fitness screen, and then tap Walk Calibration to reset the calibration for walking, or Run Calibration to reset the calibration for running.