In 1958, the Wham-O company began marketing the original hula hoop to the American public. The hoops provided recreational enjoyment to millions of Americans. While you still can use your hula hoop for recreation, it also can be an effective part of your fitness regimen. According to the Mayo Clinic, as long as you can keep your hoop rotating for at least 10 minutes, hula hooping can be an effective form of cardio exercise. Consult with your health care provider before beginning an exercise program.
Considerations
The original hula hoops were constructed of hard plastic. In recent years, versions that weigh from 1 to 4 lbs. have been introduced. It is easier to maintain the rotation of a weighted hula hoop, so they are a good choice if you are a beginner. However, nonweighted hoops require you to burn more energy, so they are a good choice if you are trying to burn extra calories. For your hula hooping to provide you with the benefits of aerobic exercise, you must keep your heart rate elevated in your target zone. Consequently, check your pulse a couple of times during your hooping sessions. Select a hoop that reaches halfway between your waist and your chest, when you stand it up vertically.
Interval Training
Interval training involves alternating intense forms of an exercise with mild forms of an exercise. An example of interval training would be to alternate between brisk walking and jogging. According to the Mayo Clinic, interval training is an effective means of burning extra calories, and increasing your aerobic capacity. Intervals can be added to your hula hooping sessions by alternating slow, rhythmic rotations, using a weighted hoop, with faster rotations using a nonweighted hoop. The length of your intervals can depend on how you feel on any given day.
Group Exercise
Hula hooping is now being performed as group exercise classes in gyms and fitness centers throughout the United States. If you find exercising alone boring, a hula hooping class may be helpful in keeping you motivated to exercise. It is also possible that your city may have hula hooping clubs, which also provide group fun and motivation. See if you can sample a hula hooping class before you make a long-term commitment.
Warning
If you have a history of back problems, hula hooping may not be an appropriate form of exercise for you. The rotation of your hips that is required may aggravate your lower back. Consult with your health care provider before attempting hula hooping.
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