Fitness and running are generally best arranged in the morning, followed by around 9 am and 5 pm. Middle-aged people usually exercise in the morning because of work. First of all, they don't conflict with work. Second, running in the morning has fresh air, which is good for the respiratory system. In addition, after sleep, people's physical strength is restored, but physiologically, people still have a certain degree of inhibition. Morning exercise is beneficial to nerve excitement, mental stimulation, metabolism promotion, and it is of great benefit to maintain abundant spirit and physical strength in a day's work.

In order to determine your exercise level, you can do some tests after running for three to four months, and the starting point of calculating the level is 12 minutes.

For people aged 30-39, the running distance of 12 minutes is less than 1.5- 1.8 km, which indicates that the sports level is poor. If it can reach 1.8-2.6 km, it means that the sports level is good; If it can exceed 2.6 kilometers, it will reach the excellent sports level.

For people aged 40-47, people with poor sports level run within 12 minutes; Ok1.7-2.4km; Excellent over 2.5 kilometers.

The distance that poor, good and excellent people over 50 run every 12 minutes is within 1.5km, 1.6-2.4km and over 2.5km respectively.