Reviewed by최연승대표원장
Is there a specific method for losing weight on a treadmill? I thought just running would work, but it doesn't seem to be effective.
Yes, the key is not just running but adjusting to your body constitution. For example, if you tend to feel cold or have swelling, slow walking or brisk walking at a moderate pace is better than intense running. If you have poor digestion or fatigue, light jogging and stretching help move your qi rather than exhausting it. Overexertion can deplete qi and actually increase appetite. Always match the intensity to your current condition.
In Traditional Korean Medicine, successful treadmill weight loss depends more on a sustainable rhythm than on intensity. It's important to consider your body type: ① For those with qi and blood deficiency (chronic fatigue, dizziness), keep the treadmill at 4–5 km/h and brisk walk for at least 20 minutes at a conversational pace. This supports the spleen in producing qi and improving digestion. ② For those with phlegm-dampness (heavy limbs, swelling, sticky stools), use a 5–10% incline and combine brisk walking with short intervals of running (1–2 minutes). Sweating helps disperse accumulated phlegm, but avoid overexertion to prevent blood stasis. ③ For those with stress-related overeating or liver qi stagnation, avoid vigorous running; instead, incorporate gentle walking and upper-body stretches on the treadmill to release liver qi. The core habit is checking your body before exercise—if your tongue is pale or pulse weak, choose a slower session. This approach reduces rebound weight gain and makes dieting easier by aligning with your constitution. I initially thought running was the only way, but adjusting based on my own body made it sustainable.