Self-monitoring refers to the reactions and feelings of the inside of the body to exercise during exercise. Through self-monitoring, it is possible to indirectly assess whether the intensity and density of exercise are reasonable, and it is instructive in adjusting exercise prescriptions in a timely manner. It can effectively prevent over-fatigue and trauma, as well as fully understand their own health status. Self-monitoring content includes subjective feelings and physiological indicators. Subjective feelings: Self-feeling can most directly reflect the activity of the whole body, with the most obvious changes in the central nervous system, diet, and physical strength. After exercise, there are three conditions: feeling good, feeling general, and feeling bad. Feel good: It has a strong interest in sports. It feels comfortable and energetic during exercise. There is no discomfort after exercise. Feeling bad: It is during the exercise process that you feel lassitude, tiredness, muscle soreness, weakness in your extremities, irritability, or aggravation of the original symptoms. Heavier persons may have headaches, nausea, vomiting, palpitation and wheezing. If adverse reactions occur, stop exercising immediately. 2. Determination of physiological indicators: (l) Pulse: It is an important objective indicator for determining exercise during exercise. The beat count per minute of the radial artery of the wrist is usually touched. The number of heart contractions can be known by touching the pulse of the surrounding blood vessels. The normal person's quiet clock rate was 60 to 100 beats/min, less than 60 beats/beats bradycardia, and more than 100 beats/total tachycardia. The heart rate of the elderly is low, usually 55-80 beats/min. Normal pulse should be regular, orderly, strong and weak. When the pulse is less than 50 beats/minute or more than 100 beats/minute, or when the interval between each beat is not equal and the strength is not the same, you should go to the hospital for examination. After a definite diagnosis, exercise according to the exercise prescription. Normal adult heart rate recovery time should be within 10 minutes. As the elderly ages, the recovery time of heart rate gradually increases. The shorter the heart rate recovery time is, the better the heart function is; the prolonged recovery time indicates that the heart function is not good, or it may be due to excessive exercise. (2) Breathing: Healthy adults breathe 14-20 times per minute when quiet. Breathing is accelerated during exercise, and the greater the exercise intensity, the more pronounced the increase in respiratory rate. After long-term exercise can make breathing deeper and slower. During exercise, you should use your nose to breathe or sniff your mouth so that when the air passes through the nasal cavity, the mucous membrane of the nasal cavity can purify, moisturize and warm the air, avoid dryness, coldness, and the air with dust and bacteria sucking in the lungs, making the throat uncomfortable, Hair dry and so on. (3) Rest: Rest is the method of relieving fatigue after exercise, restoring physical strength to the most effective and meeting the physiological requirements. There are many ways to rest. There are partial rest of the active part and resting rest of the whole body. There is short rest after exercise and exercise and long rest or sleep. There are rests that change the content of the exercise and the way of activities, such as mental activity and physical activity. Exchanges, alternating tensions and relaxation movements. These are effective breaks to prevent fatigue and improve work efficiency. Middle-aged and elderly people are prone to fatigue during exercise, and recovery is also slow. Therefore, the exercise time cannot be too long, and there should be several short-term rests during the exercise. The greater the general exercise intensity, the longer the rest time should be. In exercise training, do not stop exercising and sit back to rest in order to ensure the needs of muscle nutrition. Because the limb blood circulation depends on muscle contraction to promote venous return. If the exercise suddenly stops and the muscles relax, the central nervous system has no time to adjust the vasoconstriction of the limbs, so that a large amount of blood stays in the limbs, resulting in a decrease in blood returning volume and temporary cerebral ischemia. Causes dizziness, vertigo, nausea, and vomiting. In severe cases, it can cause shock. In order to prevent this phenomenon from happening, the speed and intensity of the movement should be gradually slowed down after the more strenuous exercise, and the rest should be stopped after the breathing and pulse are slightly stable. (4) Diet: There should be a certain interval between exercise and eating. It is not appropriate to exercise more vigorously before or after meals. However, walking and other light activities after a meal can relax the body and help develop gastrointestinal digestive function. Fasting before meals should not be exercise, because the gastrointestinal motility at this time to strengthen, there is a clear sense of hunger, affecting the exercise mood. The consumption of nutrients in the body during hunger is high, so that the blood sugar is reduced, and it is prone to dizziness and fatigue, which affects the effect of exercise. Do not eat immediately after exercise. This is because after the exercise, the blood of the gastrointestinal tract is relatively reduced, the secretion of gastric juice is reduced, and the digestive function is weakened. Immediate intake of food will affect the digestion of food and the absorption of nutrients. It is best to start exercise 30-60 minutes after a meal and stop exercising for half an hour before meals.