Normal people run for more than 30 minutes to start burning fat, at this time to achieve the purpose of exercise and weight loss. In general, normal people running for 30 minutes or less, mainly consume the glucose and stored glycogen in the body. With the extension of the exercise time, after 30 minutes, the glycogen in the human body is depleted and begins to mobilize the body’s fat tissue. So less than 30 minutes of exercise can only play a role in enhancing physical fitness, running more than 30 minutes to achieve the purpose of exercise and weight loss. Before exercise should do a full warm-up exercise to avoid sports injuries. Adequate water and energy should also be consumed before exercise to prevent hypoglycemia from occurring during exercise, while sufficient water and electrolytes should be replenished after exercise. Exercise for weight loss should be combined with other weight loss methods, such as reasonable diet control and correction of poor work and rest habits.