Warm-up exercise before fitness and stretching exercise after fitness are no less than a perfect fitness, which will make exercisers get twice the result with half the effort. Don't start heavy equipment training at the beginning of fitness, which will easily lead to muscle strain and joint injury.

1. Be sure to warm up before fitness. Warm-up exercise is necessary for fitness enthusiasts at any level. General 1 hour strength training and 8- 10 minutes warm-up exercise are enough. You can choose to run, ride a bike, lift your legs, or do dumbbell movements with small weight and many times.

2. The stretching action after fitness is of great significance to the recovery of muscles, and at the same time, it can prevent muscles from being "stiff" and "dead", which greatly improves the fitness effect. Muscles are in a state of tension after strenuous training and stimulation. At this time, stretching exercise helps to relax muscles, make blood flow back to the target muscles, supplement nutrition, relieve muscle soreness and speed up its recovery process. 1 hour strength training can do 8- 10 minutes of stretching.