Reviewed by최연승대표원장
I'm curious about how to lose weight using a treadmill. Can I just run hard?
1. First, check your constitution. If you have a Spleen Deficiency (Biheo) constitution, running hard may just drain your Qi. 2. The ideal intensity is ‘breathless but still able to talk.’ 3. Aim for 30–40 minutes, 4–5 times per week. 4. Drink lukewarm water instead of cold water before and after exercise. 5. Have a light meal about 1 hour before exercise to avoid burdening the stomach.
Treadmill weight loss isn’t just about running hard; from a Traditional Korean Medicine perspective, results vary greatly depending on your constitution. 1. **Know your constitution first** – If you have a cold-type constitution (Naengjeung) or Spleen Deficiency (Biheo), intense running can deplete Qi and Blood, leading to fatigue and increased appetite. In Biheo, the spleen’s function is weak, so excessive Qi consumption can disrupt fluid metabolism and promote Phlegm-Fluid (Dam-eum). 2. **Control intensity** – Keep your heart rate at 60–70% of max, where you’re breathless but can still talk. For those with Liver Depression (Ganeul), vigorous exercise may raise stress hormones instead of reducing them; steady brisk walking is better than intervals. 3. **Duration and frequency** – 30–40 minutes, 4–5 times per week is sufficient. Overdoing it (e.g., 1 hour daily) can deplete Qi and Blood, leading to rebound weight gain. 4. **Hydration** – No cold water during exercise! Cold water damages the spleen and creates Dampness (Susup). Sip lukewarm water or ginger tea. 5. **Meal timing** – Eating heavily right before exercise causes Abdominal Distension (Bokchang); exercising on an empty stomach can cause dizziness due to low Qi and Blood. Have a light snack (half a banana or one slice of bread) about 1 hour prior. Ultimately, listen to your body's signals. A constitution-appropriate approach ensures sustainable weight loss without rebound.