How should I use a treadmill to lose weight?

Treadmills are convenient indoors, but many find them boring and difficult, leading to early dropout—I’ve been there. That’s why a staged approach is important. Weeks 1–2 are the “adaption phase.” Start with brisk walking (speed 5–6 km/h) for 20 minutes, 3–4 times per week, not running. The goal is to get the body used to exercise. In Traditional Korean Medicine, this stage is seen as “boosting Wei Qi (defensive energy),” activating surface energy to improve circulation. Weeks 3–4 are the “endurance-building phase.” Increase time to 30–40 minutes and mix in 1–2 minute intervals at 7–8 km/h. This helps expel Dam-eum (phlegm-fluid, excess moisture and waste). Many people feel lighter or notice reduced puffiness rather than weight loss at this stage. From week 5 onward is the “change phase.” Raise the incline by 2–3% or extend running time to 45 minutes. From a TKM perspective, if the underlying cause is Bi-heo (spleen deficiency, weak digestion and absorption), this intensity gradually restores spleen function, leading to visible body changes. Individual differences are significant, and improper form or overexertion can strain the knees. Therefore, in our clinic, we first assess the patient’s pulse, constitution, degree of Bi-heo, and Eo-hyeol (blood stasis, circulatory disorders) before adjusting the exercise plan. For example, people with a cold body type may benefit from warm compresses before exercise or herbal medicine to promote qi and blood circulation. A treadmill alone can create meaningful changes, but tailoring the approach to your body makes it much easier. If you have questions, please visit for a consultation—feel free to ask without pressure.