Well, the first time you go to the gym, the most important thing for both men and women is to warm up first! If you exercise without warming up and stretching your muscles, it is easy to cause muscle strain.

Warm-up exercises can be some basic movements such as squats. After warming up, you can officially start exercising. Anaerobic+aerobic is generally recommended. First, choose some anaerobic equipment you like to exercise, such as lifting iron and lifting iron with load. ...

If you don't know how to choose, you can tell your needs to the coach in the gym and ask him to give you some advice (it's ok to ask some questions without a personal trainer). Anaerobic exercise takes about 30-40 minutes. Then do aerobic exercise, treadmill, elliptical machine, spinning bike and so on.

Aerobic exercise also lasts about 40 minutes. After aerobic exercise, if you want to lose weight, your aerobic exercise can last for about an hour. If you want to gain muscle, after 40 minutes of aerobic exercise, do 20-30 minutes of anaerobic exercise, such as sit-ups, squats and iron lifting. Only pick the parts where you want to gain muscle. ?