US Hwa Rang Kwan
Kumdo can help with weight loss as part of a plan, but the CDC says losing weight and keeping it off through activity alone takes a high amount of activity unless you also eat fewer calories. The CDC says most weight loss comes from eating fewer calories, and regular physical activity is what helps keep the weight off. Kumdo is one way to add that activity: martial arts practice is rated at 5.3 to 10.3 METs in the 2024 Compendium of Physical Activities, depending on pace.
What does the CDC say about exercise and weight loss?
- "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."
- To lose weight and keep it off, you need a high amount of activity unless you also reduce the calories you eat and drink.
- Burning calories through activity while eating fewer calories creates a calorie deficit, and that is what results in weight loss.
- People who lose about 1 to 2 pounds a week are more likely to keep the weight off than people who lose weight faster.
- Healthy weight loss also includes enough sleep and stress management.
What does Kumdo training work on?
The basic techniques the Korea Kumdo Association describes include striking with the sword held in both hands, pushing off the back foot to step forward, and a strong shout (gibu-rim) as you strike. The association describes what this training develops this way:
- Body: even development of the whole body and stronger heart and lung function, which the association says build endurance, quickness and agility.
- Mind: concentration, patience, decisiveness and calm.
- Unity of spirit, sword and body (gi-geom-che il-chi). The association's glossary explains it as will and energy, proper use of the sword, and the body movement of the attack coming together with exact timing.
Beginners build up to this. The association says the basics take about three months, after which a beginner can start training in armor.
How hard is martial arts practice compared with other activities?
The Compendium of Physical Activities measures activities in METs. One MET is roughly the energy of sitting quietly. The 2024 Compendium gives these related values:
- Martial arts, different types, slower pace, novice performers, practice: 5.3 METs
- Martial arts, different types, moderate pace: 10.3 METs
- Fencing, general: 6.0 METs
- Kickboxing: 7.3 METs
- Tai chi, qi gong, general: 3.3 METs
Your own effort will depend on your level, how long you train, and how hard the class works.
How much exercise do you need each week?
The CDC says adults need 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or a mix of both, plus at least 2 days of muscle-strengthening activity. Children and teens aged 6 to 17 need at least 60 minutes of activity every day. Regular Kumdo classes can be part of that time.
Why might Kumdo help you stay with it?
The CDC says the only way to maintain weight loss is regular physical activity, so the activity you will keep doing matters. The American Psychological Association makes a similar point about stress: find an activity you enjoy and stick with it. Kumdo gives you a class schedule, a rank system to work toward, and a group to train with.
FAQ
Can you lose weight doing Kumdo?
Kumdo adds physical activity, which uses calories. The CDC says weight loss comes from a calorie deficit, mostly from eating fewer calories, so combine practice with your eating plan.
How many calories does Kumdo burn?
In the 2024 Compendium, martial arts practice is rated at 5.3 METs (slower pace) to 10.3 METs (moderate pace).
How fast should I expect to lose weight?
The CDC says people who lose about 1 to 2 pounds a week are more likely to keep it off. Talk to your doctor about what is right for you.
Is Kumdo good exercise?
The Korea Kumdo Association says Kumdo training develops the whole body and strengthens heart and lung function. Martial arts practice is rated at 5.3 to 10.3 METs in the 2024 Compendium, depending on pace.
Do I need to be fit to start Kumdo?
The Encyclopedia of Korean Culture says Kumdo can be practiced for life by people of any age or gender. Beginners start with basics before they train in armor.
Find Kumdo classes near me
US Hwa Rang Kwan Kumdo teaches students 7 years and older at two dojangs near Washington, DC:
- Chantilly, Virginia (main dojang): 4264-E Entre Ct, Chantilly, VA 20151 · (703) 608-1807. New students can start with 3 semi-private lessons for $19.99.
- Ellicott City, Maryland: 8360 Court Ave, Ellicott City, MD 21043 · (443) 889-2013. Please contact us before you visit.
Classes run Monday to Friday, 2 to 9 PM, and Saturday, 10 AM to 12 PM. Call the dojang near you to check its schedule.
Sources
- CDC: physical activity for a healthy weight
- CDC: losing weight
- CDC: physical activity guidelines for adults
- 2024 Compendium of Physical Activities: sports
- 2024 Compendium of Physical Activities: what a MET is
- Korea Kumdo Association: about Kumdo
- American Psychological Association: exercise and stress
- Korea Kumdo Association: glossary (gi-geom-che il-chi)
- Korea Kumdo Association: basic techniques
- CDC: physical activity guidelines for children
- Encyclopedia of Korean Culture: Kumdo
