Is there a particular way to lose weight on a treadmill, or do I just need to run hard?
Start consistently at an intensity that allows conversation, for around 30 minutes, and adjust speed and incline to your fitness. Consider food and strength training together, and stop if dizziness or pain occurs.
Start at an intensity where you can speak in short sentences during exercise, and continue walking or slow running for around 30 minutes rather than running for a long time all at once. If you are fit and recover well, add faster sections, but do not raise speed and incline at the same time.
Trying to compensate through exercise alone can increase eating after fatigue, so plan regular meals and sleep together with strength training. If you have a pi-deficiency pattern with weak digestion and energy or a phlegm-fluid-retention pattern with heaviness, check your response at low intensity.
If dizziness, marked fatigue, or knee pain occurs after exercise, lower that day’s intensity and prioritize recovery. If chest pain or unusual shortness of breath develops, stop immediately and obtain medical assessment.
Clinician review