Q. I want to lose weight using a treadmill. What is the most effective way to use it?
Rather than simply walking for a long duration, an interval training method that varies intensity is more efficient. The key is to set the intensity based on your individual physical strength and joint health.
📝 Detailed Answer
If you push yourself too hard by walking or running fast without a plan, you are likely to burn out quickly. In the past, I experienced a period of recovery after straining my ankle by overexerting myself during exercise.
From the perspective of Traditional Korean Medicine (TKM), excessive exercise can lead to Qi Deficiency (氣虛), a state where your vital energy is depleted, which can actually diminish your body's recovery capacity. In particular, those with a Spleen Deficiency (脾虛) type—characterized by weak digestive functions—often experience sudden, intense hunger after over-exercising, which frequently leads to binge eating.
- Low-Intensity Phase: Walk at a pace where your breathing is slightly accelerated (Warm-up).
- High-Intensity Phase: Walk briskly or jog lightly until you are breathless.
- Interval Cycle: Alternate between low and high intensity every 2 to 3 minutes.
- Finish: Gradually lower your heart rate by walking slowly (Cool-down).
💡 Exercise Tip
Rather than simply burning calories, the key to sustainable weight loss without the 'yo-yo effect' is finding an intensity that promotes smooth Circulation of Qi and Blood (氣血 循環).
However, if you have weak knee joints or very low physical stamina, I recommend starting with inclined walking before attempting interval training.
Expert Verified
Dr. Yeonseung Choe
Chief Director
Last reviewed 2026.04.24