Reviewed by최연승대표원장
I'm curious about how to lose weight using a treadmill. How can I make it effective?
Treadmill approaches vary by constitution. For a 'Spleen deficiency' type (cold, easily fatigued), start with walking or light jogging rather than high intensity. Before and after exercise, warm the abdomen or take a foot bath to aid circulation. Combining herbal medicine or acupuncture to strengthen the Spleen and Stomach can help change your constitution gradually without yo-yo effect. The key is to match the pace your body responds to, not rapid weight loss.
So you've decided to use a treadmill for weight loss – I made the same mistake of thinking 'just running more will make it melt off.' But from a Traditional Korean Medicine perspective, even the same treadmill exercise works completely differently depending on your constitution.
Let's roughly divide constitutions into three types. First, the 'Spleen deficiency' type – those with poor digestion and a cold body. Their muscles tire easily and metabolism is slow, so sustained brisk walking or slow jogging for over 30 minutes is better than high-intensity intervals. Overly intense exercise can deplete Qi, leaving you more tired and triggering a spike in appetite.
Second, the 'Dampness-Phlegm' type – those who feel heavy and prone to edema. For them, sweating heavily to eliminate internal 'phlegm-fluid' is important. Slightly incline the treadmill and steadily work up a sweat. However, avoid cold water immediately after exercise; replenish fluids with warm ginger tea or barley tea to prevent dampness-phlegm from reaccumulating.
Third, the 'Qi and Blood deficiency' type – those who feel dizzy, have cold extremities, and tire easily. In this case, supplementing Qi and Blood with herbal medicine takes priority over exercise. Start with slow walking on the treadmill and do not increase intensity until the body adapts.
The key point is that treadmill exercise alone won't change your constitution. Exercise is merely a tool to stimulate change; real transformation occurs when the Spleen and Stomach function and fluid metabolism normalize. Therefore, in a clinic, we combine acupuncture or herbs to strengthen the Spleen and Stomach and aid recovery, making constitution improvement sustainable without boredom.
I can't promise a specific 'lose XX kg with this method,' but if you adjust exercise intensity and recovery according to your constitution, you'll experience gradual body shape changes without yo-yo effect. Come in for a consultation, and I'll review not only your treadmill routine but also your daily habits.