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Posted on: September 29, 2011

Let the Exercise World Spin

How to get a great workout with a hula-hoop

By Bev Bennett
CTW Features

For those who only recognize the hula-hoop from an old photo of mom with a plastic circle orbiting her middle, now is the time to go for a spin.

The fun fad of the 50’s could become a valuable tool in the modern exercise routine.

“I think hooping would be excellent for developing your [core] muscles,” says John Porcari, PhD, professor in the department of exercise and sports medicine, University of Wisconsin-La Crosse.

You can also burn calories and get your heart pumping, according to Porcari.

He and colleagues recently conducted research with 16 women, ages 16 to 59, who were regular participants in a local hooping class. (The study was commissioned by the American Council on Exercise.)

After a 5-minute warm-up and 30-minute workout the women were measured for rate of physical exertion (RPE) and caloric expenditure. They burned an equivalent of 210 calories and their RPE corresponded to “somewhat hard.” (The scores are similar to those for cardio kickboxing or step aerobics, according to the study.)

Weight and size make all the difference: contemporary hoops are both larger and heavier than the previous generation.

The larger hoop is easier to use, according to Mary Pulak, founder of Hooked on Hooping, Green Bay, Wis. (www.hookedonhooping.com).

It revolves more slowly so users can coordinate their movements. As they become comfortable, hula-hoopers can speed up the revolutions to enhance the workout.

“As the hoop goes around faster, it forces you to tighten your core muscles,” says Pulak, a former physical education teacher.

Today’s hoops are weighted with sand, water, beans or other materials and weigh from two to five pounds.

The weight also helps people get the hang of hooping.

When a weighted hoop is set in motion it tends to stay in motion. Although the weight makes the hoop move slowly, users can compensate by working harder, burning more calories, Pulak says.

Even though hooping isn’t complicated – a hoop, your body and a few steps – treat it like any physical activity, say the experts.

“Start gradually so your muscles adapt,” says Alice Burron, exercise physiologist and a spokesperson for the American Council on Exercise.

“If you have spine, back or hip issues, talk to your physician first,” Burron says.

When getting started, forget that hula-hoop collecting dust in the attic.

Instead choose a hoop that’s the appropriate size and weight for your body.

A hoop should come within an inch above or below your navel, measuring 36 to 42 inches across, says Burron, Cheyenne, Wyo.

Heavier isn’t necessarily better.

“Some people are pushing to use really heavy hoops, about five pounds. I think they could get hurt,” says Pulak, who prefers hoops that are two to three pounds.

And while hooping looks like child’s play, but it may take a few tries to get the right action.

It’s moving forward and back, not swiveling the hips, Pulak says.

Put one foot slightly in front of the other. Start the hoop at the back of your waist, giving it a spin. Then shift your weight back and forth to keep the hoop moving, Pulak says.

“It’s important to stand tall and have good posture. If you’re not hooping properly you could bruise your hip,” she says.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"