I want to lose weight on a treadmill. How should I use it effectively?
Use the treadmill consistently at an intensity suited to your fitness and joints. If you are fit, consider short intervals; if you tire easily or have pain, start with walking at a pace that allows conversation.
With treadmill exercise, maintaining a steady intensity consistently matters more than always running fast. If you are fit and have no pain, you can consider alternating fast and slow walking intervals, but there is no need to raise the intensity from the start.
If you have a pi-deficiency pattern with digestive discomfort and easy fatigue, or a phlegm-fluid-retention pattern with heaviness and edema, lower the incline and start with walking. If circulation discomfort or prolonged muscle soreness occurs, check stretching and recovery time first.
If knee pain, chest pain, dizziness, or unusual shortness of breath develops during exercise, stop immediately and assess your condition. Adjust time and speed gradually within a range that does not leave fatigue affecting daily life the next day.
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