The benefits of exercise and fitness are still many. Exercise and fitness can bring us many benefits. The most intuitive thing is to stick to a good figure, which many people have been pursuing, followed by perseverance, which many people lack, that is, to stick to it more and bring about changes. The first thing to do in the gym is to get on the treadmill and then run for an hour. Although you can sweat a lot and lose weight immediately, you will come back soon, so obviously this is not a good choice. Running is certainly a good exercise, but there are so many equipments to choose from in our gym that it is unwise not to try, and running for a long time is not good for your knees.