Q. I'm curious about effective ways to diet using a treadmill. How should I get started?

For those considering treadmill dieting, I often advise not to overdo it from the start. I once pushed the speed too quickly and strained my knee, needing a break. In Traditional Korean Medicine, exercise circulates Qi and expels Phlegm-Fluid (Tan Yin), but if you ignore your physical strength or digestive function (Spleen Deficiency, Pi Xu), it can deplete your energy instead. Here's a phased guide: **Weeks 1–2**: Start with 20–30 minutes of brisk walking at a heart rate of 120–130. The goal is adaptation, not weight loss; Qi and Blood circulation around the joints activates, and you'll begin to sweat lightly. **Weeks 3–4**: Repeat 3 minutes walking + 1 minute jogging for about 20 minutes. At this stage, Damp-Phlegm (Shi Tan) is expelled, reducing bloating and leaving you feeling refreshed. While no drastic weight loss occurs, many notice improved skin and digestion. **Months 1–2**: Increase to 4–5 sessions per week, 30–40 minutes of intervals. Basal metabolic rate rises, appetite control becomes easier, and you experience better sleep after exercise. However, excessive sweating can damage Qi, so replenish with warm water post-workout. **After 3 months**: Body shape changes become noticeable. In TKM, this is seen as the combined effect of resolving Spleen Deficiency (Pi Xu), dispelling Blood Stasis (Yu Xue), and eliminating Phlegm-Fluid (Tan Yin). Since individual constitution varies, listening to your body's signals is more important than fixating on kilograms lost. For successful treadmill dieting, combining it with herbal medicine or acupuncture yields more stable results. For example, those with Pi Xu should first strengthen digestive function to sustain exercise benefits, while those with Tan Yin constitution may benefit from a light abdominal examination (Bokjin) before exercise. Feel free to visit for a consultation without pressure.