Just started fitness for 5 days, exercised for more than 2 hours every day, and rode spinning bike 1 hour or more. My knee was very hot when I came back last night, and it didn't hurt. How to alleviate it? That's a muscle strain. You just started playing because your muscles are not fully adapted to high-intensity exercise, so you will strain. You can rub it with oil or paste it with ointment. Don't do strenuous exercise for a while. If you practice in the future, you should practice from light to heavy, and you will be fine when you get used to it. Fitness is about lasting things. Excessive exercise is not only ineffective, but also harmful. Take your time. Come on.