If you just exercise, you can do it 3-4 times a week for 20-30 minutes each time, depending on your running speed. If you are losing weight, you should jog 5-6 times a week for 40-60 minutes each time. In either case, there should be 10 minutes of warm-up and 10-20 minutes of relaxation. After exercise, you can replenish water from 10 minutes to 60 minutes, and the amount per 15 minutes should not exceed 200cc, which is about 500cc. It is better to eat an hour after exercise.

Considering the above factors, if you want to exercise after 5:30, I'll eat first, and then warm up after 1 hour.