WHAT ARE THE BENEFITS OF A WEIGHTED HULA HOOP?

Weighted Hula Hoops: 'Be a Kid Again' With This Pandemic Fitness Trend

The Advantages

Weighted Hula Hoops provide a low-impact cardio workout.

Using one several times a week can help you burn calories , lose fat, strengthen muscles, and improve your balance and flexibility.

“It’s a fun way to exercise, and it has a relaxing and meditative effect because of its rhythmic nature.”

Hooping may also increase your motivation to exercise. A 2016 pilot study looked at women's intentions for future workouts after hula-hooping or walking for 30 minutes.

The study found that those in the Hula group reported "significantly stronger intentions" to exercise again than those in the walking group.

When she starts a workout program using her Hula-Hoop, she feels more motivated to continue with other exercises. "It wakes up your whole body and gives you energy for what's next."

Hoop Selection and Safety

Weighted hula hoops are heavier than the plastic hoops you may have used as a child. They typically weigh between 1 and 4 pounds, and most are 37 to 45 inches in diameter.

When you place the hoop vertically on the floor, it should reach your waist — “no higher than mid-chest,” she says.

To avoid excessive pain, it is suggested to start with a light hoop, for example 0.5 kilo, and increase it as you progress (some hoops have adjustable weight).

Starting with a light weight also helps avoid one of the main side effects of using weighted Hula Hoops: bruising.

As some hoopers' videos on TikTok indicate, it is not uncommon to see large black and blue marks appear on the abdomen, especially at the beginning of hooping.

"It depends on your physical build and your propensity for bruising." If you have a history of back or hip problems, or have recently suffered an injury,

It is recommended that you consult your doctor before starting Hula-Hoop.

Home Fitness Training

Warm up by doing some side stretches and marching in place to activate your core.

Next, stand with your feet shoulder-width apart. If you're doing the hoop clockwise, your left foot should be slightly forward.

If you are rotating counterclockwise, move your right foot forward. Move your hips "in a straight line, front to back."

Hula-Hooping in one direction, such as clockwise, usually feels more natural.

But don't spend all your time rotating in that direction, because you'll develop too much muscle on one side of your body.

During her classes, she plays upbeat music and the participants change direction halfway through:

They start hooping clockwise, then switch to counterclockwise.

And what do you do with your arms during this time?

At first, many students adopt the slightly awkward T-rex pose: They "hold their arms up to their torso, and they have their little hands draped in front," just like the classic dinosaur position.

As her students become more advanced, she trains them to hold their arms overhead or do aerobic-type movements. Some even do bicep curls while they spin.

In addition to starting with a light hoop, you should ease into the hoop by starting with two minutes a day, then 2.5, and working your way up to about 15 minutes.

The gradual increase will help you avoid bruising.

The gradual increase will help prevent bruising and acclimate you to the workout. Hooping doesn't come naturally to everyone, and some people report that it's uncomfortable the first few days.

There's also a learning curve: At first, you might spend most of your time picking the hoop up off the floor. "It's a complex move."

It is suggested to work with a trainer to safely master optimal hoop form, as it is not always easy to learn from a video.

We found that picking it up again wasn't exactly an easy feat of muscle memory. "It was definitely harder than I thought it would be."

Ideally, hula hooping should be incorporated into a larger exercise program, but if it's the only exercise you can do each day, it's better than nothing.

The hoop has one advantage over most other fitness regimens.

What are hula hoops used for?

7 Things to Do with a Hula Hoop

When I was a kid, I could hula hoop for hours.

I'm not sure what happened when I became an adult, but I lost that skill (my new goal is to be able to effortlessly spin the magic hoop around my waist again).

I loved my hula hoop and all the creative and sometimes competitive fun I could have with it.

Now that I have the opportunity to relive my childhood with my son, I went to the store and stocked up on hula hoops (you can also make your own).

Here are our favorite hula hoop games and activities:

1. Start with the old classic

• Spin the hoop around your waist for as long as you can (you can time your child and even let them time you if that's fun for them).

• Once you've mastered this, try spinning multiple hoops at once. Or try other body parts like spinning the hoop around your neck, arm, or leg.

• You can even try spinning the hoop around you and your child at the same time.

Skills developed: coordination, balance

2. Thread the hoop

• Swing the hoop with one hand over your head and down your body. This is a great way to work on coordination and mobility.

• For a more competitive side you can make it a race and if you have a lot of kids around it can become a really fun relay race.

Skills developed: coordination, mobility

3. DIY Croquet Set

• Cut some hula hoops in half to create large targets for croquet. They can easily be planted in soft soil or sand.

• Any size ball will work. You can even use feet and a soccer ball.

• The goal is to get the ball under the hoops and try to complete the entire course.

Skills developed: kicking, hand/eye coordination, aiming.

4. Hoop obstacle course

• Set up several hoops in different shapes or patterns. Children can run from one hoop to another or jump in and out of the hoops.

Skills developed: running, jumping, balance

5. Play the dolphin game

My husband loves playing this game with the young athletes he coaches. He used to call it "shark" until a few three-year-olds got scared.

Scatter the hoops on the ground so that they become the islands, that is, the safe zones. The leader of the group announces "it's time to swim" and all the dolphins run around trying not to get "caught" by the dolphin catcher.

They can take a break on an island to catch their breath and get away from the person "in sight".

Skills developed: running, mobility

6. Learn to jump

A hula hoop is a great way to learn how to jump rope . The hoop is sturdy and easier to control.

Children will have a more immediate sense of achievement in learning the movement pattern and will be able to transfer what they have learned to a rope.

Skills developed: jumping rope, coordination, balance

7. The Human Ring Toss

Does this activity really need an explanation? Throw a hoop at a target.

Anything will work, including water bottles or the little pylons you may already have in your activity bag. If mom or dad are brave enough, they can become the target!

What happens if you hula hoop every day?

Can Hula Hooping Slim Your Waist?

Including hula hooping in your daily routine can help you burn calories, lose fat, and tone muscles to slim your waistline.

In addition to overall weight loss, hula hooping tones and trains the muscles in the stomach area.

Tightening the muscles in this area can sculpt the overall shape of your waist.

To slim down your waistline, you need to shed body fat by burning calories. Any type of activity that gets your heart rate up is effective, and hula hooping is the most fun way to do that.

One study of the exercise found that hooping burns about seven calories per minute, or about 210 calories during a 30-minute workout for an average human.

This is one of the best ab workouts.

This is a great way to work your entire core muscles to tone your waist and help you lose weight . You need very little space to do it.

Hula hooping is both a cardio workout and a core muscle exercise. You can do it in front of the TV, and a weighted hoop will help you burn more calories and lose weight faster, especially around the waist.

According to studies, women using a weighted hoop lost an average of 1.33 inches off their waist and 0.55 inches off their hips in just 6 weeks.

What are the common benefits of hula hooping?

Common benefits may include:

Hula hooping can burn over 400 calories per hour. It can burn even more if you add arm movements or weights.

This is almost equivalent to a treadmill workout. You can burn the same number of calories on a treadmill after an hour of hula hooping.

In addition to burning belly fat, hula hooping can help tone your mid-body abs, obliques, hips and lower back.

To see results, experts say you'll need to hula hoop for at least 10 minutes a day.

A simple hula hoop for about 15 minutes increases your heart rate. 15 to 30 minutes of hula hooping a day strengthens your heart muscles and allows it to pump blood throughout your body more efficiently.

In return, this allows your heart to beat faster and lowers your blood pressure.

During hula hooping, we perform very rhythmic swinging movements forward and backward, shifting your weight as we go.

This type of movement releases tension from the muscles surrounding the lower back and realigns it with the rest of the spine.

As a result, blood circulation to the spine improves and overall flexibility of the spine is increased.

Hula hooping can be surprisingly similar to meditation.

The swinging and rhythm induce relaxation and deep breathing. The repetitive motion is gentle. Additionally, hula hooping requires a certain level of concentration, which also trains your mind.

The rhythmic movements of the hula hoop around your waist and hips will eventually feel like a massage.

In fact, the weight of the hoop exerts a slight pressure on the muscles, which increases blood circulation and promotes the supply of oxygen to the muscles.

This can help you recover even faster from a more strenuous workout, while still having fun.

All that hustle, bustle, and shake is bound to make you sweat and smile. Every time your heart rate increases, your body releases endorphins. Endorphins are mood-enhancing hormones.

We've spent a lot of time bringing you the most comprehensive article about the benefits of a weighted hula hoop, we hope you enjoyed learning about it.

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