Table 1 Summary of each 60-min hula lesson in the Ola Hou program
Phase | Duration | Activities and goals |
|---|---|---|
Warm-up | 5–15 min | Stretching legs, arms, and lower back Low-level hula activity at 25–40% MPHR |
Conditioning | 20–40 min | Moderate-intensity hula 40–85% VOmax or 50–70% MPHR Training intensity = (40 + [2 x Max MET]) % RPE = Between 12 and 16 on Borg scalea Target HR = (HR reserve x training intensity [%]) + HRresting |
Cool-down | 3–10 min | Low-level hula to return HR and blood pressure to resting level |