People with different physiques need to run for different lengths of time, and the time can be flexibly controlled according to personal hobbies and physical fitness.

Reduce fat: jog for 5 minutes to warm up-40 points for strength training-40 points for jogging.

Muscle building: jogging for 5 minutes to warm up-strength training for 40~60 minutes.

Improve physical fitness: jogging 5 points-fast running 5 points-variable speed running 15 points-jogging 5 points.

Cardiopulmonary function: jogging 15-variable speed running 10-jogging 5.