Running for more than 20 minutes can improve the health of cardiovascular system. If the goal is to lose weight, it is best to run on an empty stomach in the morning. But long-term fasting is not recommended, especially for people with stomach problems. Run for more than 40 minutes at a time, because the fat just starts to burn in 30 minutes, and run about 5 times a week.
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.