The number of calories burned during a workout depends on the intensity and duration of the workout. Hula hooping is no different. If you perform a 30-minute work out at a moderate intensity, you will burn more calories than if you work out for the same amount of time at a low intensity. A popular way to measure exercise intensity is in terms of a metabolic equivalent or MET, which is a unit used to estimate the metabolic cost of physical activity. Hula hooping at a lower intensity has a MET value of 3.0 while a moderately high intensity yields a MET value of 6.0.
Step 1
Determine your exercise intensity. A low intensity in which you are moving but not working hard has a MET equivalent of 3.0. This may be the case when you are a beginner still learning the technique. A moderate intensity requires more effort, which will likely result in an increased breathing rate and has a MET equivalent of 6.0. This would be the case with a person who has been hooping for awhile and is able to hula hoop for a decent amount of time without stopping. If you are in between these two abilities, use a MET level of 4.0 or 5.0, depending on what end of the spectrum you are on.
Step 2
Get an exact measure of body weight and convert it to kilograms. Divide your weight in pounds by 2.2 to get your weight in kilograms. For example, a 140-lb. person weighs 63.64kg (140/2.2 = 63.64).
Step 3
Use the following equation based on the MET level of activity to calculate the number of calories burned per minute of hula hooping:
(METs x 3.5 x body weight in kg)/200 = calories/minute
For example, a 64kg person hula hooping at a moderately high intensity would burn:
(6 x 3.5 x 64)/200 = 6.72 calories/minute.
Step 4
Calculate the calories burned during your hula hooping session by multiplying the number of calories per minute by the number of minutes in your session.
For example, if the above person hula hooped for 30 minutes, then he would burn 202 calories (6.72 calories/minute x 30 min = 202 calories).
Tips and Warnings
- Hula hooping is a fun activity and is a great way to work your core and hip muscles. If it is something you are interested in, you can add it into your regular exercise routine for an extra calorie burn.
References
- ACSM's Guidelines for Exercise Testing and Prescription," Seventh Edition; Lawrence Armstrong, PhD, FACSM, Gary J. Balady, MD, Michael J. Berry, PhD, FACSM, Shala E. Davis, PhD, FACSM, Brenda M. Davy, PhD, RD, LC, Kevin P. Davy, PhD, FACSM, et al; 2006
- CDC: General Physical Activities Defined by Level of Intensity
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