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In fact, there is evidence to suggest that virtual reality exercises can be just as effective in burning calories as traditional workouts. Moreover, there are games that make you forget you're even exercising.
Is there any way to become in shape while playing video games?
Virtual reality (VR) technology, so the experts claim, is ushering in a completely new method to work out.
According to Aaron Stanton, founder and director of the Virtual Reality Institute of Health and Exercise, an independent research organization founded in 2017 to study the effects of virtual and augmented reality technology on fitness, all it takes is a VR headset and the right game to transport you to a boxing ring or the Swiss Alps, respectively. (The group has worked with San Francisco State University and the VIVE virtual reality technology from its inception.)
Stanton claims that virtual reality workout is equivalent to traditional aerobics. In the same way that running on a treadmill may raise your heart rate, make you sweat, and burn calories, this activity can do the same for you, but in a more interesting way.
The ideal workout, according to Stanton, is the one that lasts the longest without causing any discomfort. You'll stick with your exercise routine if it's something you look forward to doing, he adds. So, Virtual Reality can help with that. It's entertaining, so you won't feel like you're working out.
Find out what the studies have to say and how to get started with virtual reality fitness in this article.
Can You Explain Virtual Reality Exercise?
An individual can experience virtual reality by using special hardware (a VR headset) to immerse themselves in a computer-generated environment. Virtual reality (VR) has a wide variety of potential applications, including but not limited to healthcare, education, entertainment, and even exercise.
Mathias Sorensen, a qualified personal trainer and the curriculum manager at the American Exercise and Nutrition Academy, explains that virtual reality fitness involves using hardware (the VR headset) and software (a library of games) to immerse oneself in a simulated environment. Gamer Sorensen claims he began utilizing virtual reality (VR) fitness games in 2015.
A video game controller is the device used to direct the actions of the player or character within the game. In virtual reality fitness, your body movements direct the actions of your player or character. If you're playing a game that requires you to leap over laser beams, for example, you may be on your feet for several seconds or minutes, doing squats and side lunges, or swinging your arms vigorously, as recommended by Sorensen.
You may expect your heart rate to increase significantly after only one minute of intense hopping during a game, adds Sorensen. He claims that the amount of energy used is comparable to, or even more than, other forms of cardio you may perform in a more conventional workout, depending on the game and the amount of movement you engage in.
But some, like Liteboxer VR, which bills itself as a "fitness-first" boxing game, are designed with exercise in mind from the start, according to Jeff Morin, CEO and cofounder of the company.
As an example, Morin mentions Liteboxer VR, whose library of workouts was created by personal trainers and to which new exercises are regularly added. An in-game coach guides gamers through workouts set to the tunes of Machine Gun Kelly and Lady Gaga.
Liteboxer VR's exercises are like those in a training video or app, only you get to experience the simulation firsthand. Instead of just watching a boxing match from the sidelines, you may immerse yourself in the action.
Punch timing, accuracy, and speed can all be monitored in Liteboxer VR, helping users achieve new records. Players can even engage in head-to-head "sparring" bouts against one another. The average person may expect to burn roughly 300 calories in 30 minutes of play.
Virtual Reality: Do They Count as Exercise? What the Research Says
There is evidence to suggest that virtual reality games can be as strenuous as any other form of physical activity.
A group of 41 healthy adults (men and women) between the ages of 18 and 39 were tested with three different virtual reality games (Audioshield, Thrill of the Fight, and Holopoint) for an article published in 2018 in Games for Health Journal.
Participants played each game for 10 minutes while VO2 max testing equipment (a face mask and tube system that is worn during exercise to determine physical fitness and the quantity of calories burnt) recorded their heart rates and oxygen consumption.
Associate professor of kinesiology and research director of San Francisco State University's Strength and Conditioning Lab Jimmy Bagley, PhD, who studies virtual reality health and exercise, says that the energy expenditure benchmarks for moderate- to vigorous-intensity exercise were met during all three games. (As a partner in the Virtual Reality Institute of Health and Exercise, Dr. Bagley helped calculate the energy used by hundreds of VR games, evaluating how they stack up against more conventional forms of exercise and providing ratings on the institute's website.)
To reduce the risk of developing chronic diseases, the CDC suggests engaging in moderate-intensity physical activity for at least 150 minutes each week. According to the Centers for Disease Control and Prevention (CDC), brisk walking is an example of moderate-intensity exercise while jogging or running is an example of vigorous-intensity exercise.
Players in Thrill of the Fight, a boxing video game in which they punch, lunge, and duck to avoid getting struck, burn between 9.74 and 15.32 calories per minute on average, making it comparable to the calorie expenditure of rowing.
The average heart rate of the participants was 89%, which means that some of them were operating at 90% of their maximum capacity. Bagley claims, "They were obviously perspiring."
In Holopoint, players take on the role of archers and engage in a series of acrobatic maneuvers, such as dodging incoming arrows and firing back at their foes. According to Bagley, the average calorie expenditure was between 7.6 to 12.69 per minute, which is in line with what you would expend when really playing tennis.
The scientists also found that people who exercise in VR tend to under-estimate the amount of energy they are using in the study published in Games for Health Journal. They considered treadmill jogging a "moderate" activity, whereas playing a virtual reality fitness game was a "light" workout.
Bagley hypothesizes that this is due to players' complete immersion in the game, with their attention solely on accumulating enough points or killing the boss quickly enough to advance to the next level.
Two groups of individuals performing biceps curls were compared in a 2019 research published in Psychology of Sport and Exercise. Forty participants performed the exercises in a traditional gym setting, while the remaining 40 used virtual reality headsets to observe a virtual version of the same space. Each group performed biceps curls with 20% of their maximum strength for as long as they could.
The numbers revealed that those in the VR group experienced 10% less pain than their counterparts in the exercise group. Besides being able to lift for an additional two minutes, their heart rates were three beats per minute lower.
An analysis of research that had investigated the efficacy of VR exercise was published in 2020 in the International Journal of Environmental Research and Public Health, and the authors determined that VR exercises helped enhance physical fitness, muscle strength, and balance.
In August of 2016, Tim Donahey, a personal trainer from Ohio who is licensed by the National Academy of Sports Medicine, resorted to virtual reality exercise to help him shed the 15 pounds he had acquired after becoming a parent for the first time. Reddit user Donahey lost 50 pounds in 50 days by exercising exclusively in virtual reality. He posted daily updates about his progress.
"I could feel the affects on my body," he recalls, "so I knew instantly what the advantages were going to be." "Every time I played, it got my heart rate up, and I was sore afterward."
Those who are interested in maximizing their time in the gym might try virtual reality fitness. Who Shouldn't Give It a Shot?
For those who want a more interactive and entertaining training experience, virtual reality (VR) workouts may be a fantastic option. Donahey argues that virtual reality (VR) games and programs may be useful for anybody looking to get in shape, whether that's someone who's never exercised before or someone who wants to enhance their normal gym practice.
He recommends it as a fun way to do some exercise and burn calories without feeling like work.
However, keep in mind your current level of fitness and mobility. You should see your doctor before beginning any new fitness program if you have a disease or injury that might affect your ability to exercise safely. Similarly, Bagley recommends starting off on the "easy" setting of any game you play to avoid undue physical stress if you aren't already in good shape. (Just as with any other activity or exercise, there is always the chance of overuse injuries while using virtual reality for exercise.)
Bagley points out that non-tech savvy players may want assistance with headset and game setup.
Bagley recommends beginning with games that have less movement if you are prone to motion sickness, dizziness, or vertigo.
Okay, I Want to Start Working Out in Virtual Reality, but Where Do I Begin?
When first exploring virtual reality fitness, it's important to keep in mind the following.
There is an up-front cost involved. Virtual reality headsets are not cheap; the Meta Quest 2 (formerly the Oculus Quest 2) costs $299, while the VIVE Pro costs $599. The games are available for purchase individually. There are a few of free exercises available on Liteboxer VR, but you can also pay $18.99 a month to gain access to additional workouts. Games like Thrill of the Fight and Holopoint cost between $10 and $15.
A feeling of nausea or vomiting may come over you if you're in a moving vehicle. Stanton recommends that those who are prone to motion sickness try out virtual reality fitness games at a nearby electronics store or a friend's house before purchasing their own. A lot of games have a lot of action, and I don't think they're great for newcomers. Donahey suggests that those who suffer from motion sickness try other games like Fruit Ninja.
Here are some suggestions to get you ready to begin a virtual reality fitness program:
Obtaining a virtual reality headset is the first order of business. Think about what else than working out you'd like to accomplish with your virtual reality headset. Resolution, pixels, field of vision, and cost are all potential decision-makers. For example, if you want to use your VR headset to watch Hollywood blockbusters and National Geographic documentaries, you might want to invest in a high-definition headset. Stanton, on the other hand, claims that the Meta Quest 2, which costs less than $300, is adequate if you want to work out while watching Netflix. It's also a good idea to check the headset's compatibility with the games you want to play (not all gaming apps are compatible with all VR systems).
Pick the games you'll have the most fun with. Stanton explains that the key to enjoying VR fitness is to fully immerse yourself in the game, so that it doesn't seem like exercise at all. So, before you spend money, try out a few games with free trials. Sports like tennis, fencing, and boxing are featured in some games, while others take on an adventure feel as players must avoid and cut orbs or battle monsters.
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