First, the average person needs three hours of exercise every week, running for about 30 minutes every day on average, which will have a good effect on the body. Running for more than 30 minutes can improve the health of cardiovascular system; If the purpose is to lose weight, you need to jog for more than 50 minutes. Because fat energy usually starts in 20 minutes, you can run about 5 to 6 times a week. If you can't hold on for 50 minutes, you can walk for a while. If 50 minutes is easy, you can do high-intensity aerobic interval exercise. The weight loss effect of high-intensity aerobic interval exercise for 20 minutes is equivalent to that of traditional aerobic exercise (such as jogging) for 50 minutes.

Second, if running on an empty stomach in the morning is the best way to lose weight, it is not recommended to run on an empty stomach for a long time. Running on an empty stomach for a long time may cause stomach trouble. Don't go on an empty stomach for people with bad stomach. In one day, you can't run less than three kilometers on the treadmill, and you should combine running with jogging so that you can lose weight if you stick to it. However, running three kilometers is not a small sum. This is equivalent to a long journey. During the first start, jog to warm up, and then run properly after physical activity. After running, it's best not to stop immediately, but to walk around the room slowly and let your body recover gradually.