You should warm up by running 15-20 minutes before equipment fitness, so as to reduce the viscosity of muscles, which will increase the pain of muscles. The function of running is to make your body in a static state slowly turn into a state of exercise, so that your muscles can adapt to a certain extent and continue to do equipment exercise for 40 to 60 minutes, which will make you tired of doing so long exercise every day. Therefore, you should exercise every other day. The function of the next day is to give your tired body a better rest. The scientific exercise method is to exercise every other day, which is more effective than your daily effect, and even get twice the result with half the effort. Remember to eat more fruits, protein. Have a big breakfast, lunch and dinner. The most important thing is to have a good rest.