Hula hooping is an effective cardiovascular workout, based on the children's toy popularized in the mid-20th century. Adults' adoption of the hoop for weight loss has inspired a range of specialized hula hoops, ranging in size and weight. If you have a child's hula hoop around the house, there's no harm to trying it out for a few spins. However, if you're interested in regularly hooping for fitness, buy a hoop that's the right size for your body.
Types of Hoops
With hula hooping's popularity as an alternative form of fitness, manufacturers offer hoops in a wide range of sizes. Standard hoops range from 37 to 45 inches in diameter. As a rule of thumb, when you stand your hoop on the ground, it should come up to between your waist and your chest. Typically, weighted hoops run slightly larger. The heaviest hoops may weigh as much as 4 pounds. To pick the right weight, go to a store where you can try out multiple hoops.
Benefits of Hula Hooping
Regardless of the size hoop you select, regularly hula hooping will improve your cardiovascular fitness and burn calories. According to a 2010 study conducted by the University of Wisconsin, La Crosse, hula hooping for one hour burned about 420 calories on average, for an individual weighing 160 pounds, roughly comparable to hiking or waterskiing. The University of Wisconsin researchers assessed the overall quality of the workout, in terms of cardiovascular effects and calorie burn, as approximately equivalent to a "boot camp" style fitness class. The type of hoop you use also affects the intensity of the workout. For example, a very heavy hoop is relatively easy to keep up, as it rotates more slowly. However, you must engage your muscles more to complete each rotation.
Practice
Simply hula hooping continuously will effectively burn calories and work your cardiovascular system. To start out, see how long you can keep the hoop circling your hips. Aim for three minutes at the beginning and build from there. For variation, many gyms offer hula hoop exercise classes that incorporate movements derived from dance or aerobics. In "Hooping: A Revolutionary Fitness Program," Christabel Zamor outlines a dozen different moves that use the hula hoop, such as transferring a circling hula hoop from your arm to your waist or bringing the hoop upwards, from your hips to your chest.
General Considerations
For hula hooping to serve as aerobic exercise, make each session last at least 10 minutes at a time. If you have any joint problems or a history of cardiovascular conditions such as heart disease or difficulty breathing, consult with your doctor before beginning a new hula hooping routine.
References
- ACE Fitness; Hooping—Effective Workout or Child’s Play?; Jordan Holthusen, et al.
- MayoClinic.com; Weighted Hula Hoops: Hoopla or Good Exercise?; Edward R. Laskowski; July 2011
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; October 2009
- Whole Living: Ab Workout: Hula-Hoop
- "Hooping: A Revolutionary Fitness Program"; Christabel Zamor, et al.; 2009
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