Warm-up before novice practice Many people who exercise for the first time 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 or do several squats first. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep the intensity of this kind of exercise for 3 weeks, and then gradually increase the amount according to personal physique, which is easy for novices to get started.