Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.

2, treadmill fitness should also do warm-up exercises first.

Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press or do several squats first. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.

3. Strength fitness starts with dumbbells.

Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.

Before practicing large-scale fitness equipment, measure your body balance.

According to agency statistics, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Because large-scale fitness equipment requires high flexibility and balance of the body, it is necessary to carry out balanced, stable and flexible exercise for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

5, novice fitness exercise time should not be too long, with 40 minutes as the best.

Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.