Four major processes of gym fitness

　　Warm-up exercise→ Stretching exercise→ Weight training, aerobic exercise→ Cool-down exercise

　　1. Warm up:

　　Let the physiological state change from quiet to active as preparation for entering the main movement. Mainly, it can improve the efficiency of the circulatory system and increase the temperature of muscles to reduce the occurrence of injuries. Generally, warm-up exercise lasts 10 to 15 minutes, which is enough to allow the body temperature to rise by about 1 degree or to make you feel a little sweaty.

　　2. Stretch:

　　Stretching exercises should be performed after warm-up exercises, mainly to lengthen the muscles and increase the flexibility of the body. Stretching can be divided into dynamic stretching and static stretching. However, from the perspective of safety and effectiveness, the author recommends that static stretching is better. Each stretching movement should last at least 8 to 10 seconds while still to be effective.

　　3. Weight training, aerobic exercise:

　　This step is mainly based on personal preference. You can choose one or both. The implementation of weight training is mainly based on the operation of equipment in health clubs; aerobic exercise is mainly medium and low-intensity exercise that uses the large muscles of the whole body and can last for at least 30 minutes, such as brisk walking, jogging, swimming, aerobic dancing, etc. This step will be explained in detail in a separate topic.

　　4. Cool down:

　　That is to say, "retracting exercises" often heard in the sports world. The main purpose is to allow the physiological values ​​after high-intensity work to properly return to a quiet state, rather than stopping immediately. This can include slow running or walking, plus a few simple stretches. Especially for weight trainers, stretching during cool-down exercises is absolutely essential because stretching during cool-down exercises can reduce the accumulation of lactic acid and muscle tightness.