For many, the journey to reclaim fitness lost to demanding careers and studies can be a long and arduous one. Traditional methods like running and weight training are effective, but plateaus can be discouraging. Virtual reality (VR) offers a novel and engaging approach to exercise, transforming workouts into immersive gaming experiences.
The VR Fitness Experiment
Driven by the desire to stay active during the less appealing winter months, one individual embarked on a VR fitness experiment. The goal was simple: swap sneakers for an Oculus Rift and dedicate an hour, four to five days a week, to fitness-oriented VR games, totaling fifty sessions.
The Science Behind VR Fitness
While still in its early stages, the science supporting VR and exercise is promising. The Virtual Reality Institute of Health and Exercise maintains a database that assesses the intensity of VR games using metabolic equivalent of task (MET) scores, comparing them to real-world physical activities. For example, Beat Saber is comparable to a game of tennis, while Thrill of the Fight is akin to rowing.
VR games are active, which is a big part of why they work well for exercise. Studies suggest that VR not only motivates movement but also reduces the perception of exercise-related pain and alters the perception of time. Working out in VR makes you feel sore for a shorter time, and you spend more time playing. Both of which help you workout longer at higher intensities.
VR has clinical applications, assisting in pain management, distracting patients during procedures, and helping children cope with painful procedures. There is also evidence suggesting the potential for cognitive improvements from using VR. Ultimately, waving your hands in the air like a giant dork for an hour burns calories.
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The VR Fitness Regimen and Results
The VR fitness routine consisted of an intense workout regimen that began with a short, low-intensity warm-up in games like Quivr or Robo Recall. This was followed by Beat Saber and either Thrill of the Fight or Knockout League. Boxing games were favored toward the end due to their intensity. Shadow boxing has always been a pretty solid workout, and VR makes it easy to push through the fatigue and go a little longer than normal. Weighted vests and gloves were incorporated for added resistance, with caution exercised when using weighted gloves to avoid joint damage. On those days, the routine stuck to more predictable games like Beat Saber and Knockout League.
The results were significant. The individual's weight dropped from an average of 212 lbs to 196 lbs over three months. Three months later, the weight averaged a steady 198 lbs. All told, 14 lbs were lost doing exercise in virtual reality, but, more importantly, weight was lost during a season when weight gain is typical.
VR as a Climate-Friendly Alternative
The initial motivation for exploring VR was to build virtual conference spaces to reduce the climate impact of global conservation conferences. VR for exercise meets that same goal, on a smaller scale. The ability to engage in intense workouts without leaving the office eliminates a 30-mile round trip to the gym.
The Future of VR Fitness
VR's killer application may be in the fitness world. With the advent of standalone systems like the Oculus Quest, which eliminates cords and the need for a high-powered computer, VR gyms are becoming more accessible and affordable.
Virtual Reality is in a moment of transition right now. Oculus is releasing it’s next-generation Rift as well as the Quest later this month, and companies like HP and Valve are releasing their own platforms. Its an exciting time to get in on the action, but can be overwhelming for someone just diving in.
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VR Hardware and Accessories
The individual's setup includes a modified Alienware x51 with a GTX 970 graphics card and an Intel i7 processor. A first-generation Oculus Rift with an extra sensor is used for better tracking. If building a new system today, a Rift S, which doesn’t need any sensors, would be a viable option. A weighted vest and weighted gloves are also used.
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