As far as exercise itself is concerned, the time when the human body has the best activity clock should be from 4 pm to 9 pm, but if you want to do high-intensity exercise or training, you'd better eat and drink two hours before exercise, instead of doing high-intensity exercise and training four hours after meals, because the body will feel tired prematurely because of the long emptying time during exercise, but after exercise, it is half an hour after exercise. You can eat some high-protein carbohydrates, such as overweight and obese friends, and dinner can avoid the intervention of starch. Finally, it is not a good time to exercise in the morning, because the body is not active in the morning and the oxygen content in the outside air is low, so don't do high-intensity strength and endurance exercise, so please ask friends who do physical exercise every day, preferably from 3 pm to 5 pm, because we have three meals in China and can't eat six meals a day like professional fitness athletes. I also wish you find a biological clock suitable for your training as soon as possible, because each biological clock is different, but it is best not to practice in the morning, and 7: 00 to 9: 00 pm is also the best time. Don't eat high-calorie food after training, you can fill the machine with fruit. Finally, I wish you success and a happy life. There is also the problem of training time. If you are a professional athlete, you can practice for an hour and a half. If you are not professional, you can train for 40 minutes to 1 hour. But it doesn't have to be more than an hour. For example, after practicing today, my brother will not feel tired for two days, and some people will not feel tired for a few days. A week later, they felt that they had overtrained. This is not good. For practitioners who are not professional training, my opinion is that the amount of training should not exceed one hour every day, including warm-up and regular classes, as well as relaxation. Maybe every practitioner doesn't pay attention to relaxation and warm-up activities.