Many people start with excessive enthusiasm only to injure their joints or burn out quickly. For a sustainable and efficient diet, I propose the following timeline: Weeks 1-2 [Adaptation Phase]: Start with light incline walking. Focus on 'circulation' rather than the number on the scale. In Traditional Korean Medicine, this stage prepares the body to expel 'Dameum' (痰飮)—unnecessary waste and fluids stagnating in the body. Weeks 3-4 [Acceleration Phase]: Incorporate interval training (e.g., walking for 2 minutes, sprinting for 1 minute). Raising your heart rate in this manner activates your metabolism, and you will begin to feel physical changes. After One Month [Maintenance & Strengthening Phase]: Maintain treadmill intensity while incorporating strength training. The most important point is that 'exercise tolerance' varies by individual. For example, those with 'Bi-heo' (脾虛)—a deficiency in the spleen and digestive function—may find that excessive running drains their vital energy, making appetite control more difficult. Similarly, those with significant 'Eohyeol' (瘀血)—blood stasis or poor circulation—may experience severe muscle pain if they jump into high-intensity workouts too quickly. Ultimately, the answer lies in accurately understanding your body's current state. If you wish to adjust your exercise intensity based on your specific constitution and energy levels, please visit our clinic so we can design a healthy walking plan together.