Many fitness newbies might not realize this truth: running isn’t necessarily more effective for weight loss than walking on a treadmill. The key to weight loss is creating a calorie deficit, and both strength training and cardio must follow the principle of gradual progression. Each person's physical condition and exercise capacity differ, so a complete beginner and a marathon enthusiast shouldn't follow the same intensity of cardio. For beginners, jumping straight into running on a treadmill can cause discomfort or potential injuries. Gradual progression and developing a lifelong exercise habit are the secrets to maintaining health and a good figure.

When using a treadmill, you only need to know five basic controls:

1. Start
2. Stop
3. Speed
4. Incline
5. Emergency Stop (the big red button, press it in an emergency to ensure safety)

Treadmill Cardio Tips:

1. Tighten your core, keep your back straight (avoid hunching or slumping; your body should be tight, not loose)
2. Transition from heel to toe as you walk
3. Use your hips to drive the movement, with your arms swinging naturally (avoid using your calves too much; if your calves feel tired, you’re doing it wrong; focus on engaging your glutes and hips)
4. People with knee issues should avoid steep inclines (this can worsen knee damage)
5. After treadmill cardio, stretch your calves (hold for 40-60 seconds, one set per leg, do 3-4 sets)

Treadmill Workouts:

1. Beginners: Walk at a steady pace on the treadmill for 30 minutes, with a 0 incline and speed between 5.2-5.8 km/h. Those with poor aerobic capacity can start with 15 minutes.
2. Intermediate: Walk at a steady pace for 40 minutes, with a slight incline if desired.
3. Advanced: If the first two levels feel easy, try walking uphill with an incline of 6-10 and a speed of 5.3-6 km/h, for 15-30 minutes. This increases cardiovascular intensity.
4. Graduation: Once you've mastered levels 1-3, congratulations! You’re ready to consider or attempt running on the treadmill.