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

Abbreviations: MPHR maximum predicted heart rate, VO _max maximal oxygen consumption, MET metabolic equivalent, RPE rating of preceived exertion, HR heart rate

^aThe Borg scale is a subjective measure of physical exertion. Scores range from 0 to 20