Don't forget to do some warm-up and exercise adjustment before and after doing it, such as running and skipping rope.

Do you want an external muscle effect or an internal effect? As far as aerobic exercise is concerned, it can be done every day. If you want to stay healthy and exercise your muscles, you should do it every other day.

No matter how far you run, it mainly depends on whether your body is hot and sweaty after running for a period of time. Keep running for about 10 minutes after your heart beats faster, so you can run a long distance without looking at the distance.

The intensity is not around 1 hour, but I think it is too long. Just feel it yourself. Take your time.