Reviewed by최연승대표원장
I want to lose weight using a treadmill. Does the method differ according to body constitution? I'm curious about effective methods.
Yes, the approach varies by constitution. 1) First, take a Sasang constitution test to identify your type. 2) Taeeumin benefit from low-intensity endurance exercise; Soeumin do better with interval high-intensity training. 3) Drink warm tea before and after exercise to prevent spleen deficiency (biheo). 4) Avoid excessive sweating as it can deplete qi. 5) Combining with constitution-specific herbal medicine prolongs the improvement of your physical condition.
I used to struggle with treadmill weight loss myself. Just running blindly led to yo-yo effects and joint pain. Eventually, I realized constitution is key.
1) **Start with a constitution diagnosis** – Response to exercise differs completely by Sasang constitution (Taeeumin, Soeumin, Taeyangin, Soyangin). For example, Taeeumin have more muscle mass and do well with endurance exercise, while Soeumin benefit from short, intense bursts of power. At my clinic, I first recommend a simple constitutional questionnaire and pulse diagnosis (maekjin).
2) **Adjust intensity and duration** – Each constitution has a tendency toward spleen deficiency (biheo) or phlegm-fluid (dameum). People with biheo feel extremely tired after exercise; pushing too hard can actually cause weight gain. So it's best to keep the treadmill speed at a 'conversational' level (60–70% of maximum heart rate). Soeumin benefit from interval training (1 minute fast + 2 minutes slow) to promote qi and blood circulation.
3) **Breathing and posture** – Korean medicine emphasizes breathing that 'raises qi'. While running, breathe deeply into your abdomen, and land on the forefoot rather than the heel to support kidney (shin) energy. Poor posture can easily lead to blood stasis (eohyeol), so keep your back straight and eyes forward.
4) **Pre- and post-exercise care** – Excessive sweating depletes qi and fluids. Drink ginger tea or jujube tea 30 minutes before exercise to support spleen function. After exercise, rehydrate with lukewarm water rather than cold water, as cold drinks can induce phlegm-fluid.
5) **Combining with herbal medicine** – Taking constitution-specific herbal formulas (e.g., Cheongpye-sagan-tang for Taeeumin, Bojungikgi-tang for Soeumin) stabilizes exercise effects. The herbs don't cause weight loss directly; they balance metabolism so that exercise works better. I used to ignore constitution and just exercise, but now that I give constitution-based advice, patient satisfaction has clearly improved.
Whatever method you choose, consistency matters most, but considering constitution makes the process much easier and results last longer. Feel free to come for a consultation without pressure.