When the American Council on Exercise found a lack of scientific literature on hula hooping as exercise, they commissioned their own study. Their findings show that hula hooping offers calorie-burning and cardiovascular benefits. The modern hula hoop is larger than its 1950s-era counterpart; as of 2011, the average hoop's diameter ranges from 37 to 45 inches. Weighted hoops weighing 1 to 4 pounds are also available. These bigger and heavier hoops spin slower, making it easier for beginners to keep the hoop spinning.
Step 1
Choose a hula hoop of the correct size by placing the hoop in front of you. The hula hoop's height should be between your lower stomach and chest. Try some hoops in the store to evaluate the weight of a hoop and choose one that feels comfortable. Purchase the hoop from a sporting goods store for the best selection of hoop sizes.
Step 2
Hold the hoop around yourself, positioning it a little above your waist and pressed against your back. Place one foot slightly ahead of the other.
Step 3
Start the hoop by flinging it to one side. Often, right-handed people throw it counterclockwise and lefties clockwise. After starting the hoop, shift your weight back and forth. Lean first on the front foot and then on the back to establish a rocking motion.
Step 4
Keep moving steadily to keep the hoop spinning; it may take several tries. Try to hoop for at least 30 minutes for the best health benefits; if you get tired, however, you can divide the time into 10- to 15-minute segments. Once the hooping becomes easy, repeat these steps with two hoops to add variety to your routine.
Tips and Warnings
- Hula hooping takes some practice to learn. If you tire of trying to spin it around your waist, spin it on your arm in between tries. Lighter, smaller hoops are harder to keep going. Hooping burns about 420 calories per hour.
- Consult your doctor before beginning an exercise program, and also if pain occurs.
Things You'll Need
- Hula hoop
References
- Hooping.org; How to Hula Hoop; August 2003
- Mayo Clinic; Do Weighted Hula Hoops Provide a Good Workout, or Are They Just a Gimmick?; Edward R. Laskowski; July 2011
- Hula Hoop Madness: How To Hula Hoop
- American Council on Exercise; ACE Reveals Findings on Hula Hooping Workouts; February 2011
- American Heart Association; American Heart Association Guidelines; January 2011
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