Supernatural VR: Is It a Real Workout, Benefits, and Limitations

Is Supernatural a real workout?

Yes, Supernatural is unequivocally a real workout, offering significant cardiovascular benefits, muscular engagement, and improvements in coordination and balance through an immersive virtual reality experience. While it excels as a form of high-intensity interval training (HIIT) and cardio, it should be viewed as one component of a holistic fitness regimen rather than a complete substitute for traditional strength training.

What is Supernatural?

Supernatural is a subscription-based virtual reality (VR) fitness application available on Meta Quest headsets. It transports users to stunning, photorealistic virtual environments where they engage in rhythm-based workouts. Guided by coaches and synchronized to popular music, users use controllers to strike incoming targets (called "orbs") and dodge geometric shapes (called "pyramids") by performing squats and lunges. The program offers various workout types, including Flow (full-body cardio), Boxing (upper-body focused), Meditations, and Stretch sessions.

The Science Behind Virtual Reality Fitness

The integration of virtual reality into fitness leverages several physiological and psychological principles that contribute to effective exercise:

• Immersion and Engagement: VR's immersive nature significantly enhances user engagement and motivation. By transforming exercise into a game-like experience, it can reduce perceived exertion, making workouts feel less arduous and more enjoyable, thereby improving adherence.
• Motor Learning: The precise, timed movements required in Supernatural—striking targets, dodging obstacles—engage the brain in motor planning and execution, improving reaction time, hand-eye coordination, and spatial awareness.
• Cardiovascular Response: The dynamic and continuous movements elevate heart rate and respiratory rate, challenging the cardiovascular system similar to traditional aerobic exercises like dancing, brisk walking, or cycling.
• Proprioception and Balance: Navigating the virtual space and executing dynamic movements requires constant adjustments to body position, enhancing proprioception (the body's awareness of its position in space) and improving dynamic balance.

Analyzing Supernatural's Workout Components

Supernatural's design effectively targets several key areas of physical fitness:

• Cardiovascular Benefits: The core of Supernatural workouts involves sustained, high-intensity movements that rapidly elevate heart rate. Workouts are often structured with periods of intense activity followed by brief recovery, mimicking high-intensity interval training (HIIT) protocols. This type of training is highly effective for improving aerobic capacity, cardiovascular health, and caloric expenditure.
• Muscular Engagement:
  • Upper Body: Striking orbs engages the shoulders, arms (biceps, triceps), and back muscles. The force and speed of the strikes dictate the intensity of this engagement.
  • Core: Maintaining balance and stability while rotating the torso to hit targets and dodge pyramids actively engages the core muscles (abdominals, obliques, lower back).
  • Lower Body: Squats and lunges are integral to dodging obstacles, effectively working the quadriceps, hamstrings, and glutes. The depth and frequency of these movements determine the lower body's workload.
• Coordination and Balance: The need to anticipate, react, and execute precise movements in a dynamic environment significantly challenges and improves hand-eye coordination, footwork, and overall body balance. This is particularly beneficial for functional fitness and reducing fall risk.
• Caloric Expenditure: Due to its high-intensity nature and full-body engagement, Supernatural workouts can lead to significant caloric expenditure, comparable to other vigorous aerobic activities. The exact number varies based on individual factors (weight, age, fitness level) and workout intensity/duration.

Limitations and Considerations

While a legitimate and effective workout, Supernatural does have certain limitations:

• Lack of Traditional Progressive Overload (Strength): Supernatural primarily relies on bodyweight and the speed/force of movement. It does not offer the same direct resistance loading as traditional strength training (e.g., lifting weights) that is crucial for maximizing muscle hypertrophy and absolute strength gains. While intensity can be increased by moving faster or more powerfully, it's not a direct equivalent to increasing external load.
• Limited Specificity for Strength Training: While muscles are engaged, Supernatural is not designed to be a primary strength-building program. Individuals aiming for significant gains in muscle mass or maximal strength will need to supplement with dedicated resistance training.
• Equipment Dependency: Access to a Meta Quest VR headset and a subscription is required, which can be an initial barrier to entry.
• Space Requirements: While less than some full home gyms, users need adequate clear space to move freely and safely without hitting objects or people.
• Potential for Injury: As with any physical activity, improper form, overexertion, or striking real-world objects can lead to injuries such as muscle strains, joint pain, or accidental impacts. It's crucial to follow safety guidelines and proper warm-up/cool-down protocols.
• Motion Sickness: Some users may experience motion sickness, though Supernatural's design is generally good at minimizing this.

Who Can Benefit Most?

Supernatural is an excellent fitness tool for:

• Individuals Seeking Motivation: Its engaging, game-like format can make exercise enjoyable and sustainable for those who struggle with traditional workouts.
• Beginners to Intermediate Exercisers: It provides a structured, guided, and scalable entry point into regular physical activity.
• People with Limited Space: While requiring some clear space, it's more compact than many home gym setups.
• Cardio Enthusiasts: It offers a novel and exciting way to perform high-intensity cardiovascular training.
• Those Looking for Low-Impact Options: While intense, many movements can be modified to be lower impact on joints.
• Individuals Who Enjoy Music and Gamification: The rhythm-based gameplay and curated soundtracks are a major draw.

Maximizing Your Supernatural Experience

To get the most out of Supernatural and ensure it's a "real workout":

• Focus on Form: Pay attention to coach cues for proper squat depth, lunge mechanics, and striking technique to maximize muscle engagement and prevent injury.
• Increase Intensity: Don't just go through the motions. Strike the targets with power, squat deeply, and move dynamically. Choose higher difficulty levels as your fitness improves.
• Consistency is Key: Regular workouts (3-5 times per week) will yield the best results for cardiovascular fitness and endurance.
• Integrate with Other Training: For comprehensive fitness, combine Supernatural with dedicated strength training (e.g., weightlifting, bodyweight exercises) and flexibility work.
• Stay Hydrated: Drink plenty of water before, during, and after your workouts.

The Verdict: A Legitimate Fitness Tool

Supernatural is undeniably a legitimate and effective form of exercise. It leverages the power of virtual reality to deliver engaging, high-intensity cardiovascular workouts that improve endurance, coordination, balance, and muscular engagement. For many, it transforms the often-dreaded task of exercise into an enjoyable and eagerly anticipated activity.

Conclusion

As an expert fitness educator, I can confidently state that Supernatural is a "real workout." It challenges the body in meaningful ways, contributing significantly to cardiovascular health and overall fitness. While it may not fully replace a comprehensive strength training program for advanced muscle building, it serves as an exceptional tool for cardio, core stability, and dynamic movement. When incorporated thoughtfully into a well-rounded fitness plan, Supernatural can be a powerful ally in achieving and maintaining your health and fitness goals.