Weight loss: Time: 30 to 40 minutes. Because consuming body fat starts after half an hour to 45 minutes of moderate intensity exercise, it is important to control time and speed when using the treadmill. Set the time to 30 to 40 minutes. If you need to perform other sports, you can reduce the time but not less than 20 minutes. However, the speed setting varies depending on gender, with men at 6.5 kilometers per hour and women at 5.5 kilometers per hour. Also, pay attention to the swing of your arms while running, and do not rest on the armrest, as this can consume more energy and is more natural and safe. Cardiopulmonary Exercise: Speed 5 to 9, Gradient 0% to 10% If you decide to practice your heart, consult a sports medicine expert first. According to his suggestion, set a target heart rate for yourself. Generally speaking, when you reach the target heart rate while running, maintain it for 25 to 35 minutes, set the speed at 5, and control the slope between 0% and 10%. After completing the entire exercise, don't rush down. Reduce your speed and run for another 5 minutes, then do a good job of recovery. Warming up: Time 5 to 10 minutes, speed should not exceed 8. If you want to use the treadmill to warm up or relax, time should be controlled within 5 to 10 minutes, and speed should not exceed 8. Especially when preparing for activities, first run at a speed of 4.5 for 3 to 5 minutes, then run at a speed of 8 for 2 to 3 minutes, and then run at a speed of 5 for 3 to 5 minutes. This can avoid unnecessary physical consumption. A slope of 0% to 4% is sufficient.