How can I effectively lose weight using a treadmill?
I also struggled with treadmill weight loss at first. Pushing too hard left me drained and triggered cravings. My recommended approach is gradual: start with brisk walking for 1–2 weeks to boost qi and blood circulation, then add 30 minutes of walking and jogging (3:1 ratio) for weeks 3–4, and introduce intervals from months 1–2. Overtraining can lead to spleen deficiency (脾虛) and rebound weight gain. Slow and steady is the key.
Many people think running more is better, but from a Traditional Korean Medicine perspective, the goal is to ensure smooth qi and blood circulation for proper fat metabolism. Excessive running depletes qi, leading to spleen deficiency (脾虛), which impairs water metabolism and can cause bloating and weight gain. I learned this the hard way—after running an hour daily for three weeks, I actually gained weight. The key is a phased approach: Weeks 1–2: Adapt your body with 20–30 minutes of brisk walking, keeping your pulse under 60% of maximum heart rate, focusing on stabilizing the spleen and stomach (脾胃). Weeks 3–4: Walk and jog in a 3:1 ratio for 30 minutes, breathing in through the nose and out through the mouth, concentrating qi in the dantian (丹田). Take rest days if fatigued. Months 1–2: Once fit, add interval training (1-minute sprint, 2-minute walk, repeat for 20–30 minutes). This boosts fat burning, prevents muscle loss, and helps clear blood stasis (瘀血) and phlegm-fluid (痰飮). Always listen to your body—if appetite surges or sleep suffers, reduce intensity. Consulting a TKM practitioner for qi deficiency (氣虛) or spleen deficiency and using formulas like Buzhong Yiqi Tang (補中益氣湯) can support the process. TKM-based weight loss is about balancing the body, not just burning calories—use the treadmill as part of that holistic approach.
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