How to self-monitor the activity intensity? In fact, it can be tested from some simple conversations or sweating levels. Although they are not as accurate as heart rate methods, they are simple and suitable for people of different ages and constitutions.

The method is simple. By controlling the exercise intensity according to the exercise intensity level listed in the table below and the corresponding physical feeling and reaction degree, you can keep yourself away from sports injuries.

Exercise intensity level, body feeling and reaction degree:

No feeling at all.

1 Very slight feeling.

Have a slight feeling

I feel my heart rate quickened.

I feel it, but my body can adapt.

I feel very tired.

⑥ Breathing is obviously accelerated.

7 Breathing is more intense.

Shortness of breath

9 Close to the peak of physical strength

10 reaches physical strength limit

Generally speaking, healthy people are very safe when the exercise intensity level is below 6. Because this self-physical assessment is the degree of exertion during exercise, muscle aches, rapid heartbeat and breathing and wheezing are all normal reactions. However, when there is abnormal pain, you should stop exercising. You must find out the cause of the pain and get the permission of professionals (such as doctors and coaches) before you can start exercising again.