How should I use a treadmill to lose weight? I know time and speed control are important, but what is the best approach from a Traditional Korean Medicine perspective?
The approach depends on your physical condition. If you have poor digestion and a cold body type, walking at a comfortable, non-breathless pace is better than running fast. Conversely, if you experience frequent stress and heat rising, exercising to the point of light sweating is helpful. The key is consistent daily practice without overexertion. Avoid intense exercise right after meals or on an empty stomach.
Treadmill exercise can promote qi and blood (氣血) circulation and help resolve phlegm-fluid (痰飮), but your constitution and current body condition must be considered first. For example, in cases of spleen deficiency (脾虛) marked by weak digestion and easy fatigue, heavy sweating can deplete qi (氣) and worsen exhaustion. Here, walking at a moderate pace (heart rate not significantly elevated) for 20–30 minutes is preferable to running. Conversely, for those with liver qi stagnation (肝氣鬱結) causing stress and chest tightness, exercising until slightly out of breath and lightly sweating can smooth qi circulation (氣循環). In TKM, timing also matters: exercising between 7–11 AM (stomach and spleen meridian hours) supports digestive function and body rhythm. Avoid within one hour after meals or late at night. If you have weak joints or blood stasis (瘀血), start slowly at a low incline to avoid knee strain. In all cases, stop just before the point of feeling strained—this habit is crucial. Personally, I once overdid it and injured my knee, so I emphasize this from experience.
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