45 minutes of aerobic exercise is running. Run at a speed of 8-9 on the treadmill. Don't start too fast, or it will hurt when it is over. It's best to run at a speed of 5 for 2-3 minutes, and then increase it to 6. 5 trot, slowly increase the speed to 8-9 when running for 20-30 minutes, slowly reduce it to 5 when running for 45 minutes, walk 1-2 minutes, and when you feel almost, slow down and turn off the plane! Don't get off the plane then, it's dangerous!