The best time is between 16:00- 17:00; \x0d\ followed by 20: 00-21:00pm; \x0d\ The worst is the early morning; \x0d\ The disadvantage of running at night is that it may affect sleep. The disadvantage of morning running is that there are many impurities in the air (contrary to our general understanding), which is not good for the respiratory system. \x0d\ Studies by many foreign scholars reveal that the state of human ability changes day and night. Every day from 8: 00 to 12, from 14 to 17, muscle speed, strength and endurance are in the best condition. If you do physical exercise and sports training during this time, the effect will be better. But from 3: 00 to 5: 00, 12 to 14, it is in a relatively low state. If you are engaged in sports during this time, you are easy to get tired, and when the "load" is too large, the probability of sports injury is high. \x0d\ This shows that people should choose the best time to engage in sports activities according to the possibility of objective conditions, so as to obtain good fitness and training effects. \x0d\ Which is better, morning exercise or evening exercise? \x0d\ Generally speaking, as long as it is not near the time before and after eating and before going to bed, you can do physical exercise at other times, which is good for your health. However, considering the best effect of fitness exercise, it is necessary to choose the best exercise time in a day according to the changing principle of human biological clock. \x0d\ At 5 o'clock in the morning, the kidney stops secreting after people go through the stages of light sleep and deep sleep. If they get up at this time to do physical exercise, they will soon be full of energy, which is beneficial to their daily life and work, but the amount of exercise should not be too large and should be kept at a medium or small intensity. \x0d\ But the time for practicing Qigong is different from that for general exercise, and it is required to practice in the early hours of the morning. This is based on the theory of "meridian Liu Zhu" in TCM, which is closely related to the nature of heaven and earth. Zi (23 ~ 1), Ugly (1 ~ 3), Yin (3 ~ 5) and Mao (5 ~ 7) have the best training effects, so when ascending, the qi and blood in the lung meridian are the most vigorous, and the adrenal cortical hormone secretion is the highest (especially in the shade). Training is good for peace at this time. \x0d\ Go for a walk (or brisk walking) at 1 hour half an hour before dinner for a period of time, which is beneficial to the treatment of diabetes. Chao, a Chinese medicine practitioner in Sui and Tang Dynasties, pointed out in On Diseases and Pathogens: "It is a good way to treat diabetes to give instructions (health gymnastics) for half an hour before meals, and then take 1000 steps." \x0d "A year's plan lies in spring, and a day's plan lies in the morning". In terms of exercise and fitness, many people are used to it in the morning. People lie still all night, especially the elderly, who wake up before dawn. Getting up early in the morning to breathe fresh air outside the house and exercising moderately according to their hobbies will be of great benefit to stretching bones and muscles, promoting blood circulation, rising yang, stimulating appetite and improving oxygen utilization function.