Every day 14 to 17 is the time of day when you have the best physical fitness and are most suitable for exercise. You can choose from 16 to 17 or 17: 30 every afternoon, which is the time for running and exercising. Warm up 20 minutes before running 10 to 20 minutes.

Specifically, it is necessary to do a good job in all joints of the whole body, especially in ankles, knees, waist, shoulders and other parts, do some warm-up exercises and stretch muscles, such as positive pressure legs and side leg press; Then from slow to fast, and then from fast to jogging for 20 to 30 minutes. Be sure to take a deep breath and breathe evenly, and adjust the running speed and time according to your actual situation. If the pulse can be measured, it is best to make the heart rate reach 120~ 160 beats/min, so as to play the role of exercise and fitness, and it will not be excessive; Don't stop immediately after running, walk for 10 minutes and do some stretching exercises to help you relax.