Reviewed by최연승대표원장
How should I do aerobic exercise, like using a treadmill, to lose weight most efficiently?
The most effective approach depends on your body constitution and current condition. Those with sufficient vitality and low muscle mass benefit from high-intensity interval training. Conversely, those who experience shortness of breath or fatigue easily should opt for low-intensity walking over a longer duration to optimize fat burning. The first step is to assess your body's specific energy efficiency.
Blindly running is not always the answer. Many people start with excessive enthusiasm only to end up with joint pain and burnout without seeing significant results.
From a Traditional Korean Medicine (TKM) perspective, every individual metabolizes energy differently:
First, individuals with a larger build and a decent basal metabolic rate often suffer from 'Dameum' (痰飮), a condition where metabolic waste and fluids stagnate in the body. For these individuals, incorporating high-intensity exercise that induces sufficient sweating is essential to discharge these wastes and increase weight loss efficiency.
Second, those who feel hungry or exhausted quickly after minimal movement may be in a state of 'Bi-heo' (脾虛), or Spleen Deficiency. When the Spleen's function is weak, the body's ability to generate energy is compromised. Forcing high-intensity exercise in this state can lead to muscle loss and severe fatigue rather than fat loss, increasing the risk of a yo-yo effect. In this case, starting with light walks to replenish vital energy (Qi) is the priority.
Third, for those prone to edema and poor blood circulation, the primary goal is to resolve 'Eo-hyeol' (瘀血), or blood stasis. Rather than just running, combining stretching with light aerobic exercise to improve blood flow is necessary for the workout to be effective.
Ultimately, it is crucial to determine if your body is currently in a 'state capable of burning.' Instead of damaging your body with overexertion, finding the exercise intensity that aligns with your current constitutional state is the fastest path to success.