Taekwondo training is an effective exercise that can prevent or positively improve obesity. In addition, Taekwondo has value as a lifestyle sport that can contribute to the promotion of human health, not just bounded in the field of martial arts and sports.
1. Introduction
Insufficient physical activity was reported as the fourth most important risk factor among the causes of death worldwide [1]. For this reason, Korea has set physical activity goals for all age groups through the 3rd National Health Promotion Plan (HP2020) and is creating various policies and environments to promote physical activity [2]. According to the Korea Centers for Disease Control and Prevention report in 2019, the rate of aerobic exercise among adolescents increased by 3.0% p from 10.9% in 2009 to 13.9% in 2018. On the other hand, the rate of aerobic exercise among adults over the age of 19 and older decreased by 9.8% from 58.3% in 2014 to 48.5% in 2017, and the rate of walking among adults over the age of 19 and older decreased by 6.7% p from 45.7% in 2007 to 39.0% in 2017 [3]. However, according to the study of Guthold et al. [4], a 2016 survey of 298 schools in 146 countries found that 81.0% of 11–17 year olds were not getting enough physical activity. On the other hand, in the case of Korea, 94.2% of adolescents showed insufficient amount of physical activity, which made Korea recognized as the country with the most insufficient amount of physical activity for adolescents in the world. Since such a decrease in physical activity can cause a decrease in physical strength and muscle mass [5] and an increase in body fat mass, thereby causing metabolic diseases [6], efforts to increase physical activity are required.
Taekwondo is a traditional martial art from Korea and is recognized as a global martial arts and sport with more than 100 million practitioners in 210 countries worldwide [1]. Taekwondo as an exercise has positive effects on the psychological and physiological areas for the growth and development of children and adolescents. In addition, Taekwondo training prevents or positively improves obesity, dyslipidemia, diabetes, hypertension, cerebrovascular, and cardiovascular diseases in adults and the elderly [7,8,9,10]. In addition, it is expected to improve various physical strengths, including aerobic capacity, muscle strength, muscular endurance, flexibility, speed, and agility through the physiological effects of Taekwondo practice [11,12,13,14]. For this reason, Taekwondo is considered suitable as an essential exercise for improving the physical activity of Koreans and preventing and improving various diseases.
2. Taekwondo Training on Body Composition
Since changes in body composition occur throughout the lifespan due to growth, maturation and aging, as well as factors such as diseases and behaviors, it is a representative indicator for determining the level of body development [
58]. Observing changes in body composition is an important factor in determining health, disease, exercise, and nutrition. It is also a very important factor in physique and athletic performance [
59].
In general, Taekwondo training in Korea consists of 5 sessions per week, 1 h per session [
60]. The training period is about 12 weeks, which we present in
Table 1. Taekwondo exercise consists of 5 min each of warm-up and cool-down routines, followed by 50 min of exercise including basic Taekwondo movements, Poomsae, and Gyeorugi (fighting simulation) as the main exercises. Most taekwondo training centers apply a similar method. Therefore, the effect of taekwondo training in this study has very suitable conditions for meta-analysis.
As a result of analyzing the effect of Taekwondo training on changes in body composition, statistically significant differences were found in body weight, BMI, WC, body fat mass, body fat percentage, lean mass, and muscle mass, excluding height. Especially in the case of students, body weight and body fat percentage decreased significantly, and lean mass and muscle mass also tended to increase. In the elderly, a significant decrease in body fat percentage and an increase in muscle mass were found.
According to ACSM guidelines, exercise intensity 40–70% VO
2R (oxygen uptake reserve) is recommended for overweight and obesity management [
61]. Taekwondo’s basic movements, kicks, and Poomsae movements have an exercise intensity of 84% HRmax and 56.8~82.2% VO
2max [
62]. Taekwondo competition is a high-intensity exercise with an exercise intensity of 10 METs [
63]. As such, Taekwondo exhibits anaerobic exercise patterns during matches and competitions and aerobic exercise patterns during taekwondo aerobics, Poomsae, sparring steps, basic movements, and moving kicks.
Therefore, the type of exercise and intensity of Taekwondo has positive effects on reducing body weight and body fat and increasing lean mass. In addition, there is a disadvantage that long and tedious exercise time is required to obtain meaningful exercise effects with general aerobic exercise such as walking or running [
64]. In contrast, Taekwondo is an interval training type that alternates high- and low-intensity exercise repeatedly. In addition, Taekwondo gives interest and has higher exercise effects within the same amount of exercise time than other exercise types such as walking or moderate running [
65]. Therefore, the exercise program using Taekwondo will positively improve obesity, the most severe health issue in Korea, and contribute significantly to preventing chronic diseases such as cardiovascular disease.
3. Conclusions
Taekwondo training at a frequency of five times per week for more than 12 weeks positively improved the obesity factor. Taekwondo training is an effective exercise that can prevent or positively improve obesity. In addition, Taekwondo has value as a lifestyle sport that can contribute to the promotion of human health, not just bounded in the field of martial arts and sports.
This entry is adapted from the peer-reviewed paper 10.3390/ijerph182111550
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