3000kcal one week workout example
This is a log of my workout journey using the game VRWorkout.
I am trying to achieve my full exercise program using only VRWorkout as my exercise.
I will not consciously change my diet, although with a workout routine some changes may happen automatically. But if that happens I will consider it a normal side effect of the workout and thus appropriate since the other option would be to forcefully remain at a worse diet which would then not reflect the real changes that are experienced with the workout game.
All exercises are body weight exercises. I am not using additional weights or resistance bands at the moment.
I will not do any workout besides the game but I will continue our 1 hour dog walk each day.
The results should be similar for other people with a similar body composition but people with vastly different number will probably get quite different results.
My body stats at the beginning of this test are:
- Body fat: ~24.3% according to my fitbit Aria
- Weight: ~99kg
- Height: 186cm
The calories have been tracked with the VR Exercise Tracker from the Virtual Reality Health Institute using a Polar H10 sensor. The output of this app has also been cross verified by playing two sessions of the game, one with the VR Exercise Tracker and one with the official Polar Beats app set to "Functional Training"
But this does not substitute tracking the exercise with a respirometer so the actual numbers have to be taken with a grain of salt.
I am trying to play daily VRWorkout sessions of 20-30 minutes. Except for the first day where I wanted to see how long a 1000kcal workout would take.
The goal is to reach at least 1750 kcal per week, as this seems to be 1/2 pound of body fat.
I will not go over the actual gameplay details, anyone who is interested can check out the main page In the game I activated all exercises except "Beast mode" since this will only add stress to the exercise but no real exercise benefit.
I am playing with open palms as this improves tracking but that should not have any effect on the exercise itself.
During the standing part of the session I will run to achieve at least the 2x run multiplier.
Most of the time I will play the Freeplay mode at the level "Hard" and have some workout running on the Oculus Quest using the nullnMusic player. To achieve maximum results I am setting a BPM of 120+ using the blue drum in the main menu.
This is not the first week I have been using the game for my exercise but this is the first week I have seriously started with a workout routine.
The first day with 1025 kcal in 55 minutes felt very good at first but the next day my body was really sore and I will probably not do such a long session in the near future.
The exercises of the following days are shorter and I am able to handle them without any side effects for now. At the beginning I had some knee pain in my right knee during the squats, but the workout actually improved that and now it is completely gone.
The total energy burned during first weeks exercise was slightly above 3000 kcal. Here are the daily results:
I will continue this exercise as best as possible and update this page accordingly. The goal is to reduce the body weight by 8-10 kg.