For example, a 45-year-old man, how do you know the intensity of his exercise? First, subtract his actual age 45 from 220 to get a number 175, and then multiply this number by (60% ~ 70%) to get a range. The lower limit is 105 times and the upper limit is 122 times. If a man's heart rate is between 105 ~ 122 beats/min during exercise, then he is engaged in moderate-intensity exercise.
You can also use the Subjective Physical Feeling Rating Scale (RPE) to monitor the heart rate during exercise. This is a way to reflect the intensity of physical load with subjective feelings. Classification of 6 ~ 20 grades is widely used at home and abroad (as shown in figure 1). The rating in the table multiplied by 10 is approximately equal to the heart rate. If you feel relaxed during exercise, your heart rate is 1 10 ~ 130 beats/min. During moderate intensity exercise, the self-feeling should be 1 1 ~ 13.