Hula hooping has been making waves on social media as a fun and engaging form of exercise. While it may seem like just a playful activity, hula hooping actually offers several benefits that align well with Pilates principles, including coordination, core control, and cardiovascular fitness. But how effective is it as a workout? Let’s take a look at what the research says about its impact on heart rate, calorie burn, and overall fitness.
How Does Hula Hooping Work the Body?
Hula hooping primarily targets the core muscles, requiring sustained engagement of the abdominals, obliques, and lower back to keep the hoop spinning. It also involves coordination and rhythm, engaging stabilising muscles in the hips and legs. Because of its dynamic nature, hula hooping improves balance, body awareness, and posture—key elements that complement Pilates training.
Heart Rate and Cardiovascular Benefits
Research has shown that hula hooping can significantly increase heart rate, making it a viable cardiovascular exercise. Studies indicate that participants in a 30-minute hula hooping session reached an average heart rate of approximately 151 beats per minute, which equates to about 84% of their age-predicted maximum heart rate. This places hula hooping in a similar category to moderate-to-vigorous aerobic activities such as boot-camp workouts and cardio kickboxing.
Calorie Burn and Weight Management
Hula hooping is also an effective calorie-burning exercise. On average, individuals burn around 7 calories per minute while hooping, adding up to approximately 210 calories in a 30-minute session. The number of calories burned varies based on factors such as body weight, intensity, and the type of hoop used. For instance, someone weighing 150 pounds (68 kg) may burn about 210 calories in half an hour, while a person weighing 200 pounds (91 kg) may burn closer to 280 calories.
Why Hula Hooping Complements Pilates
Hula hooping offers benefits that align well with Pilates principles. Both activities emphasise core strength, coordination, and control. Additionally, hula hooping introduces an element of playfulness into a fitness routine, which can help sustain long-term motivation and engagement. For Pilates teachers looking to expand their clients’ movement repertoire, hula hooping could be an excellent way to add variety while still reinforcing key movement skills.
Pilates Teachers: Final Thoughts
Hula hooping is more than just a childhood pastime—it’s a full-body workout that challenges coordination, increases cardiovascular endurance, and strengthens the core. With its ability to elevate heart rate and burn calories at a rate comparable to other moderate-to-vigorous exercises, it can be a valuable addition to a well-rounded fitness routine. For Pilates teachers and practitioners, it offers an enjoyable way to reinforce core engagement and movement control while adding variety to training.
References
American Council on Exercise (ACE). Hula Hoop Study: Can a Childhood Toy Provide a Serious Workout? Available here
KEFL. How Many Calories Does Hula Hooping Burn? Available here
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