1, warm up before running on the treadmill: many people who exercise for the first time, without saying anything, run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.

2. Pre-test balance of large equipment: people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Because large musical instruments require high flexibility and balance of the body, balance, stability and flexibility should be exercised for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.

3. Strength training starts with dumbbells: Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. But barbell and other strength training equipment are not very suitable for beginners to practice. Beginners who want to practice strength can choose 3-5 kg dumbbells, put their hands on their chests and do recommended exercises 12- 15, and then they can do 2-3 groups.

4, 40 minutes is the best exercise time: many people will stay for a few hours as soon as they arrive at the gym, and still feel dissatisfied. This is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise strength 10 minutes and do some flexibility training.

5. Wear jogging shoes and thick socks to the gym: Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are thin, and the novice foot muscles are in a relaxed state, which is easy to cramp or sprain. Therefore, people who are doing fitness for the first time had better choose jogging shoes, training shoes or thick socks.

6, exercise muscles, supplement food within one hour after fitness: For beginners with different fitness purposes, diet is also very important. For example, people who exercise muscles should eat foods containing more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.