Because you don't start to consume body fat until half an hour to forty-five minutes after moderate intensity exercise, you should control the time and speed when using the treadmill. The best time is 30 ~ 40 minutes. If you want to do other sports, you can reduce the time, but it is best not to be less than 20 minutes. The setting of speed varies according to gender, and it is best for men to be at 6.5 km/h and for women to be at 5.5 km/h. Besides, when running, pay attention to the swing of arms, and don't hold them on the handrails, because it will consume more energy and be more natural and safe.