Is there a specific method for losing weight using a treadmill?
It depends on your constitution and condition. Those with excess heat who sweat easily can do fast walking or jogging. People with cold hands/feet and easy fatigue may deplete their qi by overexertion. For a spleen deficiency constitution, walking on an incline with abdominal breathing is better than running—it benefits qi and blood while supporting fat metabolism. Running is not always the best approach.
In Traditional Korean Medicine, movement promotes qi and blood circulation, but the method must match the individual. For example, those with stomach heat—who feel constantly hungry and digest quickly—benefit from fast walking or jogging to release heat. Conversely, those with spleen deficiency—who feel tired after meals and have a pale complexion—may further deplete spleen qi by excessive running. For them, walking on a treadmill at an 8–10% incline for 20–30 minutes at a pace that doesn't cause breathlessness is ideal; it gently builds qi and blood while aiding fat metabolism. The key is coordinating movement with breathing rather than focusing on heart rate. Pushing to the point of being too breathless to speak can exhaust qi and actually stimulate appetite. For those with a phlegm-fluid constitution, light, consistent exercise that avoids heavy sweating is best to regulate water metabolism. I recommend first observing your own body type—whether you lean toward heat, deficiency, or phlegm—before choosing a treadmill routine.
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