Step 1: Jog for hundreds of meters. This step of jogging is the same as the warm-up of resistance training. Their purpose is to warm up the body, so as to promote the blood circulation of the body and meet the more intense exercise afterwards. In addition to aerobic exercise, there are treadmills, elliptical machines, spinning bikes and stair machines in the gym. More aerobic exercise is done outside the gym. If you don't warm up and jog on the treadmill, people's initiative will be stronger, and practitioners will be required to step on their toes, so the warm-up effect will be better, so jogging for several hundred meters is generally enough.

The second step: move the joints, because aerobic exercise is the exercise that the main muscle groups of the whole body participate in and lasts for a long time. Therefore, when moving joints, all commonly used joints should be stretched. If there is a small joint that will be used frequently in the next exercise, it can't be ignored. Let's see how to move these joints. People at wrists and ankles stand well, with their hands folded and their fingers crossed, and put them on their chests; When one foot stands, the toes of the other foot will turn at the same time, and then change to the other side after the activity. Knee joint, stand with your legs together, bend your knees slightly, hold your knees with your hands, and bend your knees slowly and rhythmically. Hip joint, people stand, feet are shoulder width apart, hands are inserted into the waist, and the waist is rotated as slowly as possible. Turn clockwise or counterclockwise to change one direction to another. The elbow joint and elbow joint are relatively simple, the shoulder joint remains motionless, and the forearm moves closer and farther away from the big arm in order to flex and extend the elbow joint. Also, the rotation of the forearm towards the body is called internal rotation, and the rotation away from the body is called external rotation. Therefore, the activities of elbow joint are flexion and extension and internal rotation and external rotation.