If your goal is to lose weight, then the treadmill speed should be set at 7-8, which is 7-8 kilometers per hour. Not less than 30 minutes at a time.

If your goal is to improve heart and lung function and running endurance, please run at a variable speed between slow speed and high speed. Slow speed should not be higher than 9 kilometers per hour (that is, the speed on the treadmill is 9), high speed should not be lower than 12, slow speed should not be longer than 5 minutes, and high speed should not be longer than 1 minute. . Switch operation back and forth. Control the total time within 30 minutes each time.