Reviewed by최연승대표원장
I'd like to know how to lose weight using a treadmill. What's the most effective way?
First, roughly identify your Sasang constitution: Soyangin benefits from aerobic exercise, while Taeumin should combine strength and aerobic. Before exercising, lightly stretch to release Qi. Maintain a conversational pace on the treadmill for 20–30 minutes. Afterward, hydrate and drink warm tea to soothe the Spleen and Stomach.
When I first started treadmill dieting, I made the mistake of thinking that simply increasing speed and sweating would lead to weight loss. However, from a Traditional Korean Medicine perspective, one's Sasang constitution (體質) is crucial. For example, Soyangin (少陽人) can handle more activity, but Taeumin (太陰人) may experience Spleen deficiency (脾虛) if Qi consumption is excessive, which can actually slow metabolism. Therefore, the first step is to roughly assess your constitution. Second, prepare before exercise by gently rotating your limbs and doing breathing exercises to open Qi and blood circulation (氣血). Third, maintain a 'conversational pace' on the treadmill—if you can't speak, you're overdoing it. Aim for 20–30 minutes; longer sessions may lead to Phlegm-fluid (痰飮), or unnecessary internal dampness. Fourth, after exercise, it's essential to warm the Spleen and Stomach (脾胃) with warm water or ginger tea. Cold water contracts Qi and delays recovery. Finally, consistency matters: 3–4 times per week at the same time helps establish your body's rhythm. This approach enables constitution-appropriate dieting without overexertion. Since individual differences are significant, consulting a specialist for an accurate constitution diagnosis is also recommended.