1, warm-up exercise

Generally speaking, it is recommended that novice athletes come to the gym for the first exercise: it takes 10~ 15 minutes to warm up, and it is recommended to warm up with a treadmill or bicycle.

2. Muscle training and exercise

After warm-up exercise, start muscle training. Generally, muscle training takes at least 30 minutes, and more than 30 minutes is better.

3. Cardiopulmonary training exercises

It is suggested that you must do cardiopulmonary function training for more than 20 minutes after muscle training. This is to increase the circulation of our cardiovascular system and accelerate metabolism.

Step 4 stretch

Stretching is stretching, because the blood stays in the muscle, the muscle will swell and become round, and some people will feel sore after exercise, so stretching must be done after cardiopulmonary exercise, because stretching can relax some muscle training you have done during exercise and reduce the pain after exercise.