Thirty minutes. It usually takes 30 minutes to start burning fat. Jogging is an aerobic metabolic exercise, which can enhance blood circulation, improve blood supply to the brain and oxygen supply to brain cells, relieve cerebral arteriosclerosis and make the brain work normally. Running can also effectively stimulate metabolism, increase energy consumption, and contribute to fat burning and bodybuilding.

Precautions:

1. Jogging is valid whenever you start. You can run less at first, or once every other day. After a period of exercise, it gradually increased to 3000 to 4000 meters per day, and the weekly increment was 5%~ 10% of last week's running volume.

2. When jogging, you should relax naturally and breathe deeply and rhythmically. Don't hold your breath.

3. Don't run too fast, don't run or sprint. To maintain a uniform speed, it is advisable to have a relaxed atmosphere that subjectively won't feel uncomfortable, breathless, flushed and can talk while running.

4. Objectively speaking, when jogging, the heart rate per minute should not exceed 180 minus age.

5. For example, if the heart rate of a 60-year-old jogger is 180-60 = 120 beats/min, the running speed of patients with chronic diseases can be appropriately reduced and the distance can be shorter.