Warm up first, then get on the treadmill

　　 You need to warm up before doing any exercise. Warm up is also very important. Many people who first go to the gym will choose a treadmill and run two steps first. In fact, this approach is incorrect. Before running, you should do a warm-up exercise. The warm-up exercise can increase the temperature of the muscles and make the muscles softer and not easily strained. You can first press the leg press or do a few sets of squatting exercises. The first time a novice gets on the treadmill, he should walk slowly and then jog for 15 minutes. After this exercise intensity is good and can be maintained for 3 weeks, according to the individual's physical fitness, slowly increase the amount.

Test balance before training large equipment

　　 According to statistics in the United States, people who walk into the gym for the first time will experience sports injuries more or less within 45 days. Because large equipment requires high flexibility and balance of the body, it is necessary to perform balance, stability and flexibility exercises for at least one month before practicing. If you keep your upper body upright but can't squat down, or if you touch the ground with one foot, and you can't keep your balance after closing your eyes, then don't touch the large equipment in the gym.

Strength exercises start with dumbbells

　　Many new fitness novices come to the gym for the first time, and they want to practice all the equipment again. Aerobic training equipment like treadmills, if they are warmed up in place, generally will not cause sports injuries. However, strength training equipment such as chest presses and barbells are not very suitable for novices to practice. If novices want to practice strength, they can choose 3-5 pounds of dumbbells, place their hands on their chests, and do 12-15 press exercises, 2-3 sets.

40 minutes is the best exercise time

　　Many people stay in the gym for several hours and connect all the equipment again, but they still feel uncomfortable. This is easy to make people tired, cause muscle soreness, and a little carelessness can cause sports injuries. For fitness novices, 40 minutes is enough. You can jog for 15-20 minutes, practice strength for 10 minutes, and do some flexibility training.