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Journal of Exercise Physiologyonline
December 2018
Volume 21 Number 6

Editor-in-Chief
Official Research Journal of
the American
Societyof
Tommy
Boone, PhD,
MBA
Review
Board
Exercise
Physiologists
Todd Astorino, PhD
ISSN 1097-9751
Julien Baker,
PhD
Steve Brock, PhD
Lance Dalleck, PhD
Eric Goulet, PhD
Robert Gotshall, PhD
Alexander Hutchison, PhD
M. Knight-Maloney, PhD
Len Kravitz, PhD
James Laskin, PhD
Yit Aun Lim, PhD
Lonnie Lowery, PhD
Derek Marks, PhD
Cristine Mermier, PhD
Robert Robergs, PhD
Chantal Vella, PhD
Dale Wagner, PhD
Frank Wyatt, PhD
Ben Zhou, PhD

Official Research Journalof the American Society of
Exercise Physiologists

ISSN 1097-9751

JEPonline
Exercise Intensity of Kung Fu Gymnastics in Amateur
Practitioners: Comparison to Tai Chi Chuan
Meng Fan1, Naoyuki Yamashita1, 2, Hiroki Matsuoka3, Takaaki
Matsumoto1
1

Laboratory for Exercise Physiology and Biomechanics, Graduate
School of Health and Sport Sciences, Chukyo University, Toyota,
Japan, 2Faculty of Arts and Sciences, Kyoto Institute of Technology,
Kyoto, Japan, 3Department of Modern Chinese Studies, Faculty ofModern Chinese Studies, Aichi University, Nagoya, Japan

ABSTRACT
Fan M, Yamashita N, Matsuoka H, Matsumoto T. Exercise
Intensity of Kung Fu Gymnastics in Amateur Practitioners:
Comparison to Tai Chi Chuan. JEPonline 2018;21(6):125-133. The
purpose of this study was to examine the exercise intensity of apractice routine of Chang Chuan, which is generally called Kung Fu
gymnastics. Ten healthy subjects (3 men and 7 women) in their 30s
and 40s who had practiced Tai Chi Chuan and Kung Fu gymnastics
for 2 yrs performed Kung Fu gymnastics 1 and Kung Fu gymnastics
2 for 2 min and 24 forms Tai Chi Chuan for 6 min. Breathing
frequency, expired ventilation, and oxygen consumption were
measured with a portable device. Exercise intensity and heart rate
was 5.6 ± 1.6 METs and 119 ± 13 beats·min-1 during Kung Fu
gymnastics and 3.9 ± 0.9 METs and 105 ± 12 beats·min-1 during Tai
Chi exercises (P<0.01). Breathing frequency, expired ventilation andforearm accelerations during Kung Fu gymnastics were significantly
higher than in the Tai Chi exercises (P<0.01). Moreover, it was foundthat forearm acceleration dynamically changed throughout Kung Fu
gymnastics, while it was relatively stable during the Tai Chi
exercises. This is the first report that shows the exercise intensity ofKung Fu gymnastics or Chang Chuan. Because of its higher
exercise intensity and simpler movements, Kung Fu gymnastics
might be more suitable than Tai Chi Chuan to introduce for the
beginners, particularly for young to middle-aged people.
Key Words: Exercise Intensity, Forearm Acceleration, Kung Fu
Gymnastics, Tai Chi Chuan

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INTRODUCTION
The Chinese martial art "Chang Chuan (Long Fist)" or "Chang Quan" has a long history. It
was originated, and is still popular in the northern China (north of Yangze River) including
Cha Quan, Hua Quan, Hong Quan, Shaolin Quan, Fanzi Quan, and Pao Chui. It ischaracterized by open and long-range strikes, and wide variety of leg techniques and circularmotions. It utilizes open and expanded postures and high speed techniques as well as many
aerial and acrobatic moves. It is a fast, dynamic, and exciting style that incorporates many
breathtaking movements (20). It is helpful for training the body and the spirit in terms ofspeed, power, jumping, starting power, agility, flexibility, stamina, cooperativeness, etc.
Despite these benefits, however, Chang Chuan is not prevailing compared to Tai Chi Chuan(21), which is the most widely practiced and popular martial art in the world. Exercise intensityand physiological impacts on the body are relatively unknown in Chang Chuan.
In 1996, Wushu Federation of Asia established 4 kinds of practice routine of Chang Chuan
and named them "Kung Fu gymnastics 1", "Kung Fu gymnastics 2", "Introductory Chang
Chuan", and "Elementary Chang Chuan", based on the proposal of Japan Wushu Taijiquan
Federation, aiming for the prevalence of Chang Chuan in Japan (7,8). Thereafter, the numberof Chang Chuan practitioner has increased among Japanese from middle-aged people tochildren.
Tai Chi Chuan, on the other hand, is the most widely practiced and popular martial art in theworld. It is characterized by slow and graceful motions and a combination of both hard andsoft techniques. It is comprised of well-known styles such as Chen, Yang, Wu, Sun and Wu(Hao), and is popular due to its health building and longevity benefits. It is defined by slow
motions coupled at times with explosive bursts of force, which require total harmony of motion
and breath, concentration, and co-ordination of the entire body and spirit in a continuous
practice (20). Many studies have investigated the positive health effects of Tai Chi Chuan for
healthy elderly (14), as well as for patients (2). Such health benefits include improvement inaerobic fitness and energy metabolism, muscle strength and balance, and mental control(14,16,17).
However, it is not easy for healthy elderly or even for young beginners to learn Tai Chi Chuan
because its forms are complex and it requires many different motions of both the upper andthe lower extremities at the same time, though the movements are slow and calm. Exercise
intensity of Tai Chi Chuan has been reported to be relatively low as 3.0 METs on average (1).
In contrast, the Kung Fu gymnastics practice routines of Chang Chuan are easier to learnbecause the movements are simple compared to Tai Chi Chuan. Furthermore, a modified
exercise program of Tai Chi Chuan combined with Kung Fu gymnastics could be more
efficient than the current Tai Chi Chuan in the improvement of physical fitness (5).
For those reasons, Kung Fu gymnastics are more suitable than Tai Chi Chuan to introduce tobeginners, particularly people in their 30s and 40s. According to our knowledge, there are no
studies that show the exercise intensity of Kung Fu gymnastics, nor of Chang Chuan.
In this study, therefore, exercise intensity of Kung Fu gymnastics was examined to provide
the scientific bases for the propagation of Kung Fu gymnastics and Chang Chuan.

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METHODS
Subjects
Ten healthy people in their 30s and 40s, 3 men (age, 44.7 ± 3.2 yrs; height, 177.9 ± 6.8 cm;
body mass, 68.5 ± 7.2 kg; mean ± SD) and 7 women (age, 39.6 ± 4.7 yrs; height, 157.6 ± 5.5
cm; body mass, 51.5 ± 4.0 kg) volunteered to participate in this study. All subjects hadpracticed Yang style Tai Chi Chuan and Kung Fu gymnastics under the supervision of anexperienced instructor once a week for approximately 2 yrs. All subjects gave their written
informed consent, after they were fully informed about the purpose of the study. The present
study was approved by the Human Subjects Committee at Chukyo University Graduate
School of Health and Sports Sciences.
Procedures
All measurements were carried out at the Laboratory for Exercise Physiology andBiomechanics in the Graduate School of Health and Sports Sciences at Chukyo University.
Upon reporting to the laboratory, the subjects’ height and body mass were measured. After
warming-up, each subject performed Kung Fu gymnastics and 24-form Tai Chi Chuan in arandom order, inserting a rest of 2 to 3 hrs.
Exercise
The subjects, under instruction, performed Kung Fu gymnastics 1 and Kung Fu gymnastics 2that lasted for 20 to 25 sec, respectively, with some repetitions, for 2 min in total. 24-form Tai
Chi Chuan was performed with music for 6 min.
Measurements
Breathing frequency (Fb), expired ventilation (VE), and oxygen consumption (VO2) were
measured using a Metamax 3B portable system with MaxSport Jacket and Triple V volumetransducer (Cortex, Leipzig, Germany) during 3 min of sitting-rest and 3 min of standing-rest,and exercise. The VO2 values were standardized for temperature and pressure dry (STPD)
prior to calculation. The measurement system was calibrated according to the manufacturer's
recommendations. Heart rate (HR) and tri-axial acceleration were also measured using aheart rate transmitter (Polar, Helsinki, Finland) fixed on the thorax and a tri-axial
accelerometer (RF-BBC, Medical Electronic Science Institute Co. Ltd, Tokyo, Japan) was
attached to the dorsal aspect of the distal end of right forearm, respectively.
Statistical Analyses
The data were expressed as mean ± standard deviation (SD) in tabular and graphicalformats. All data were statistically analyzed using the SPSS software ver.12 (SPSS, Chicago,
IL, USA). Differences between Kung Fu gymnastics and Tai Chi Chuan were assessed usinga paired t-test. The significance level was set at P<0.05.
RESULTS
Changes in VO2 during Kung Fu gymnastics (2 min) and during Tai Chi exercises (6 min) are
shown in Figure 1. In Kung Fu gymnastics, VO2 rapidly increased as soon as the subjects
started the exercise and reached the plateau at the latter half. In the Tai Chi exercises, VO2
gradually increased and remained low throughout the exercise.

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Figure 1. Changes in Oxygen Consumption during Kung Fu Gymnastics (2 min) andTai Chi Chuan (6 min). Values are expressed as mean ± SD.
Three-dimensional acceleration of the forearm was measured using a three-dimensional
accelerometer. Figure 2 shows changes in three-dimensional acceleration during Kung Fu
gymnastics and during Tai Chi exercises. A clear difference lies between the two; forearm
acceleration changed dynamically throughout the duration of Kung Fu gymnastics, while itremained relatively stable during Tai Chi exercises.

Figure 2. Changes in Three-Dimensional Acceleration of the Forearm during Kung Fu
Gymnastics (2 min) and Tai Chi Chuan (6 min). Values are expressed as mean ± SD.
There were no gender differences in VO2: 23.5 ± 7.5 mL·kg-1·min-1 in the men (n = 3) and17.7 ± 2.7 mL·kg-1·min-1 in the women (n = 7) during Kung Fu gymnastics (P=0.31) and 15.7
± 2.5 mL·kg-1·min-1 in the men (n = 3) and 12.6 ± 1.8 mL·kg-1·min-1 in the women (n = 7)
during Tai Chi exercises (P=0.14). Thus, the data for both the men and the women are
combined for further analysis. The mean VO2 during sitting-rest and standing-rest were 4.4 ±0.6 mL·kg-1·min-1 and 4.8 ± 0.6 mL·kg-1·min-1, respectively. The average values in VO2(mL·kg-1·min-1), exercise intensity (METs), HR (beats·min-1), Fb (cpm), VE (L·min-1), and129

forearm accelerations (m·sec-2) during Kung Fu gymnastics and during Tai Chi exercises areshown in Table 1. All the measurements in Kung Fu gymnastics were significantly larger thanthose in Tai Chi exercises (P<0.01).
Table 1. Oxygen Consumption, Exercise Intensity, Heart Rate, Breathing Frequency,
Ventilation and Forearm Acceleration during Kung Fu Gymnastics and Tai Chi Chuan.
Kung FuTai Chi Chuan
P
Gymnastics
Oxygen Consumption (mL·kg-1·min-1)

19.1 ± 5.6

13.5 ± 3.0

P<0.01

Exercise Intensity (METs)

5.6 ± 1.6

3.9 ± 0.9

P<0.01

Heart Rate (beats·min-1)

119 ± 13105 ± 12

P<0.01

Breathing Frequency (cpm)

29.3 ± 5.6

21.7 ± 7.4

P<0.01

Ventilation (L·min-1)

26.0 ± 8.9

19.6 ± 5.9

P<0.01

Forearm Acceleration (m·sec-2)

2.57 ± 1.1

1.64 ± 0.3

P<0.01DISCUSSION
In the present study, 10 amateur practitioners in their 30s and 40s performed Kung Fu
gymnastics (i.e., they practiced a routine of Chang Chuan) and Tai Chi exercises. Exercise
intensity of Kung Fu gymnastics was demonstrated to be 5.6 ± 1.6 METs, which was almost
70% more intense than Tai Chi (3.9 ± 0.9 METs) (Table 1). According to our knowledge, thisis the first report that shows exercise intensity of Kung Fu gymnastics or Chang Chuan.
Oxygen consumption, exercise intensity, HR, Fb, and VE were significantly greater in KungFu gymnastics versus the Tai Chi exercises (Table 1). Perhaps more importantly, a clear
difference between the two exercises was found in forearm acceleration. It dynamicallychanged throughout the exercise of Kung Fu gymnastics, while it was relatively stable in Tai
Chi exercises (Figure 2). This finding probably reflects the features of Chang Chuan
movements, which are characterized by lightning speed, powerfulness, light movements, highjumps, and slow and free motion (21). These results clearly show that exercise intensity inKung Fu gymnastics is greater than that in Tai Chi exercises.
Exercise intensity and average HR in Tai Chi Chuan and in Kung Fu gymnastics are
summarized in Table 2. In 1984, Zhuo et al. (22) reported that the exercise intensity of 108
forms Tai Chi Chuan was 4.1 ± 0.6 METs among 11 men aged 24 to 35 yrs, which is close to
the result of the Tai Chi exercises (3.9 ± 0.9 METs) in the present study. Ainsworth et al.
(2011) reported that the exercise intensity of “Thai Chi and Qigong, general (code 15670)”
was 3.0 METs as the average of 4 measures in 3 reports (3,4,22) in 2011 Compendium of
Physical Activities (1). Also, summarized in Table 2 are 4 studies that reported the exercise
intensity of Tai Chi Chuan (6,12,15,19) not including in Ainsworth’s report, 3 studies thatreported the average HR during Tai Chi Chuan (10,13,18), 2 studies that reported theexercise intensity of Win Chun and Qigong (9,19).

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Table 2. Exercise Intensity and Average Heart Rate in Tai Chi Chuan, including Some
Relatives, and Kung Fu Gymnastics (Mean ± SD).
Exercise
AuthorHeart Rate
Intensity
Subjects
Exercises（yr）（beats·min-1）（METs）

Zhuo et al(1984)

24 to 35 yrs(n = 11, M)

108 Forms Tai Chi
22 minSchneider et al(1991)

30.0 ± 5.0 yrs(n = 10, M)
35.5 ± 3.9 yrs(n = 10, M)

Wing Chun
6 min
108 Forms Tai Chi
20 minFontana(2000)

21 to 49 yrs(M 12, F 14)

Lan et al.
(2001)

4.1 ± 0.6*

max HR 134

6.6 ± 2.2

137 ± 25

4.6 ± 1.1

116 ± 22

8 Forms Tai Chi (slow)

2.3 ± 0.3-

8 Forms Tai Chi (fast)

2.6 ± 0.5-

26-56 yrs
(n = 15, M)

108 Forms Tai Chi
24 min6.1 ± 0.4*

140 ± 10

Chao et al.
(2002)

60.7 ± 9.9 yrs(M 13, F 34)

Tai-Chi-Qui-Gong
9 min

M:3.6 ± 0.5
F:3.0 ± 0.7

delta HR 21.628.8

50.5 ± 5.5 yrs(n = 10, F) exp
53.6 ± 4.9 yrs(n = 10, F) begi-

137.8 ± 6.4

Liu et al.
(2003)-

117.7 ± 6.5

Lan et al.
(2004a)58.8 ± 7.9 yrs(n = 12, M)
58.6 ± 6.9 yrs(n = 12, M)-

129 ± 7-91 ± 5-

M: 1 4 0 ± 1 0
F:136 ± 10-

M:132 ± 9
F:126 ± 11-

M: 1 2 0 ± 1 0
F:115 ± 12

24 Forms Tai Chi
6 min

108 Forms Tai Chi
24 minQigong
30 min

25 to 44 yrs(M 17, F 12)
Lan et al.
(2004b)45 to 64 yrs(M 20, F 18)

108 Forms Tai Chi
24 min

65 to 80 yrs(M 17, F 16)
Hui et al.
(2009)

middle age(n = 30)

32 Forms Tai Chi
10 min3.2 ± 0.7

98 ± 16

Lee et al.
(2011)a Tai Chi master 63
yrs

108 Forms Tai Chi

4.6-

Ladawan et al.
(2018)

25 to 44 yrs(n = 10, F)

18 Forms Qigong

1.8 ± 0.2

80.1 ± 6.0

Present Study

30 to 46 yrs(M 3, F 7)

24 Forms Tai Chi
3.9 ± 0.9
105 ± 12
6 min
Kung Fu gymnastics
5.6 ± 1.6
119 ± 132 min
M = Male, F = Female, exp = experienced, begi = beginners. *Calculated from the reported value of VO2.

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Lan et al. (11) indicated that the exercise intensity of Tai Chi Chuan varies among different
styles. As shown in Table 2, the higher intensity, 4.1 ± 0.6 METs (22), 4.6 ± 1.1 METs (19),6.1 ± 0.4 METs (12) were reported in classical (108 forms) Tai Chi Chuan with the duration
between 20 to 24 min and the slightly lower intensity, 2.3 ± 0.3 METs and 2.6 ± 0.5 METs (4)in 8 forms, 3.2 ± 0.7 METs in 32 forms for 10 min (6) and 3.9 ± 0.9 METs in 24 forms Tai Chi
Chuan for 6 min (present study). It is suggested that exercise intensity of Tai Chi Chuan
varies among the styles and also with the duration.
Lan et al. (10) measured HR during 108 forms Tai Chi exercises in 54 men and 46 womenfrom 25 to 80 yrs old. The heart rate was 141 ± 12 beats·min-1 in male subjects 25 to 44 yrs
old, 132 ± 9 beats·min-1 in male subjects 45 to 64 yrs old, 120 ± 10 beats·min-1 in malesubjects 65 to 80 yrs old, and the HR was 136 ± 10 beats·min-1 in female subjects 25 to 44
yrs old, 126 ± 11 beats·min-1 in female subjects 45 to 64 yrs old, and 115 ± 12 beats·min-1 infemale subjects 65 to 80 yrs old (10). These data suggest that exercise intensity of Tai Chi
Chuan is higher in younger practitioners than in the older practitioners, and also higher in themen than in the women.
Liu et al. (18) measured HR during 24 forms Tai Chi Chuan in 10 experienced and 10
beginner women at the same age class. Heart rate was 137.8 ± 16.4 beats·min-1 in theexperienced women and 117.7 ± 6.5 beats·min-1 in the beginners. Lee et al. (15) measured
exercise intensity during 108 forms Tai Chi Chuan in a Tai Chi master aged 63 and revealed
that his exercise intensity was 4.6 METs, which is comparable to the measurements of theyounger subjects, 4.6 ± 1.1 METs in 35.5 ± 3.9 yrs (19) and 4.1 ± 0.6 METs in the subjects
aged 24 to 35 yrs (22). These results indicate that exercise intensity of Tai Chi Chuan may
increase according to the skill level of subjects.
Some other researchers have reported the exercise intensity in the other Chinese martial arts
(9,19). Ladawan et al. (9) reported that exercise intensity in 18 forms of Qigong was 1.8 ± 0.2
METs in female subjects 25 to 44 yrs old. Exercise intensity of Qigong is suggested to belower than that of Tai Chi Chuan. Schneider et al. (19) reported that exercise intensity ofWing Chun was 6.6 ± 2.2 METs in men were 30.0 ± 5.0 yrs of age with a training experienceof 50.2 ± 24.0 months and that in 108 forms Tai Chi Chuan was 4.6 ± 1.1 METs in men 35.5
± 3.9 yrs of age with a training experience of 81.6 ± 40.8 months. Wing Chun, a type of Nan
Quan (Southern Fist) (20) is executed with rapid, forceful striking and kicking movements withforced expirations, timed with punching and kicking in attempt to achieve maximum power.
Exercise intensity of Kung Fu gymnastics (5.5 ± 1.6 METs) demonstrated in the present study
was just lower than that in Wing Chun. Taking the higher age and the shorter training
experience of the subjects in the present study into consideration, exercise intensities inKung Fu gymnastics and in Wing Chun might be considered comparable.
CONCLUSIONSThe purpose of the present study was to examine the exercise intensity of Kung Fu
gymnastics. Exercise intensity of Kung Fu gymnastics was demonstrated to be 5.6 ± 1.6
METs. It is apparent from the result that it is higher than that of Tai Chi Chuan. According toour knowledge, this is the first report that shows the exercise intensity of Kung Fu gymnastics
or Chang Chuan. We hereby suggest that Kung Fu gymnastics can be more suitable than Tai

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Chi Chuan for beginners, particularly for those in the age range of 30s and 40s because of
the higher exercise intensity and simpler movements.

ACKNOWLEDGMENTS
We are deeply grateful to all the members of Laboratory for Exercise Physiology andBiomechanics, Graduate School of Health and Sports Sciences, Chukyo University for theirkind support, and also to Professor Tomohiko Murase, Aichi University, for his valuablecomments and advices.
Address for correspondence: Takaaki Matsumoto, MD, PhD, Laboratory for Exercise
Physiology and Biomechanics, Graduate School of Health and Sports Sciences, Chukyo
University, Toyota, Aichi, Japan, 470-0393, Email: t-mat@sass.chukyo-u.ac.jp
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