Because they all belong to aerobic exercise, the heart rate should be controlled between 125- 150, preferably 130- 140, and not more than 160. Long-term rapid heartbeat is harmful to your health. In addition, before running, you must be active. After all, the heavier the weight, the greater the pressure on the knee joint when running, so be sure to warm up. Cycling and elliptical machine are also good aerobic exercises.

Finally, diet. I don't know whether you are talking about evening exercises before or after meals, just say it. After 4 pm, the best exercise time in a day is 4-6 pm. If it is before meals, you can choose a 2-hour period of 4-6 pm and eat after an hour of exercise. Don't eat high-fat and high-calorie food, and don't eat too much.

If you exercise after dinner, the time should be determined according to the food for dinner. You can have a light vegetarian dinner after 1- 1.5 hours, eat a little meat after 1.5-2 hours, and eat more meat after 3 hours (it is not recommended to eat too much meat at night, especially red meat).

The end time of exercise should be controlled at 1- 1.5 hours before going to bed.

In addition, attention should be paid to hydrating during aerobic exercise (light salt water can be selected), and a small amount should be drunk many times, 150ml/ 15-20min, which can be increased when the ambient temperature is high. Because dehydration will reduce physical endurance, it is necessary to replenish water, but drinking too much water at a time will increase the physical burden during exercise, so it is not advisable to drink too much at a time.