Hooping for Weight Loss / Fitness

1. Modern hooping started primarily as a form of dance expression using larger, weighted hula hoops, but in recent years it has found its way back into the fitness world. Trendy gyms like Crunch and Equinox have incorporated hooping into Pilates and yoga classes, while hooping-specific classes and fitness studios are also blossoming around the country.(US)

2. Although hooping has become something of a fitness craze and proponents promote the activity as a full-body workout capable of burning up to 600 calories per hour, “there has been no scientific literature to support the fitness benefits of hooping,” says Jordan Holthusen, M.S., an exercise researcher with the University of Wisconsin, La Crosse. So in an effort to cut through all the hoopla and buzz about hooping, the American Council on Exercise enlisted Holthusen and her colleagues to study the activity’s potential cardio and calorie-burning benefits.

3. To gauge the exercise intensity and calorie-burning potential of hula-hooping workouts, a team from the Exercise and Health Program at the University of Wisconsin, La Crosse, led by Holthusen and John Porcari, Ph.D., recruited 16 female volunteers between the ages of 16 and 59, all of whom were intermediate- to advanced-level hoopers.

4. Very imp : We keep mentioning this ..... "Intermediate to advanced level hoopers" not just waist hooping beginners.

5. ... each participant donned a portable oxygen analyzer and a Polar heart-rate monitor while they hooped along to the exercise video at their own pace using a weighted hoop. Researchers recorded heart rate (HR) and oxygen consumption (VO2) at one-minute intervals during the 30-minute workout. Participants were also surveyed every five minutes on their individual ratings of perceived exertion (RPE) based on the Borg Scale.

6. Hooping compares pretty favorably with most other group classes, in terms of heart rate and calorie burn,” says Porcari. In fact, exercisers can expect similar results from hooping as they’d get from boot-camp classes, step aerobics and cardio kickboxing—all of which meet fitness industry criteria for improving cardiovascular fitness (Table 1). Also, by burning approximately 210 calories per 30-minute session, hooping falls within accepted guidelines for exercise that can contribute to weight management.

Table 1. Comparative Free Range Exercise Studies
Study % HRmax VO2 (ml/kg/min) Kcal/min
Hooping 84 ± 9.0 20.6 ± 3.31 7.0 ± 1.44
Boot Camp 81 ± 14.3 25.9 ± 4.24 7.5 ± 1.92
Nia Technique 57 ± 7.3 10.5 ± 1.60 3.2 ± 0.50
Advanced Pilates 62 ± 4.0 17.3 ± 1.40 5.5 ± 0.97
Power Yoga 62 ± 5.4 18.7 ± 1.30 5.9 ± 1.03
Curves 75 ± 6.9 17.0 ± 3.50 6.4 ± 0.79
Cardio Kickboxing 86 ± 0.0 25.7 ± 2.65 8.1 ± 1.24
Step Aerobics 75 ± 4.7 23.4 ± 2.10 5.9 ± 0.86
The Bottom Line - Hooping is an excellent form of exercise. “Before we did the study, I didn’t imagine the heart-rate averages would be so high,” says Holthusen. “I was really impressed by how intense of a workout you can get hooping and how many calories you can burn.” In addition to the hard data the researchers uncovered, Porcari suggests that given the variety of movements in hooping it should be considered a total-body workout that has the potential to improve your flexibility and balance while strengthening and toning the muscles of the back, abdomen, arms and legs. The rhythmic nature of hooping may also be relaxing and almost meditative for some.

These are extracts from htttp://wwww.acefitness.org/certifiednewsarticle/1094/ace-sponsored-research-hooping-effective-workout