Start by hooping for 5 minute intervals then increase your workout in 5 minute increments until you are hooping for minutes. According to this study by the American Council on Exercise , 30 minutes of hooping will burn approximately calories.
Also, by burning approximately calories per minute session, hooping falls within accepted guidelines for exercise that can contribute to weight management. The best way to stay engaged in your hoop practice is to rock out to your favourite music.
Make a playlist and hoop those calories off! There are many essential factors to consider in approaching weight loss. My own experience with weight loss and hooping has included dietary adjustments and a complementary exercise routine developed through regular physiotherapy and gentle yoga. Dang it! To target your abs, or core strength in all movement modalities, you need to consider alignment, foundational support and correct movement.
The key to a strong core includes exercises such as curl ups, crunches, leg lifts, bicycle legs and, you guessed it - planks! With a strong, stable core your hooping will become easier and safer for you to enjoy. Don't forget to breathe! So while spinning a hula hoop may not necessarily give you abs of steel, it will help you align your body for the core stability, endurance and focus that you need to build core strength and develop a full body workout through hoop dance.
The American Council on Exercise recognises hooping as a total-body workout:. 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. Greater amounts of exercise will provide even greater health benefits.
But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits. Aim to do strength-training exercises for all major muscle groups at least two times a week. If you try a weighted hula hoop, use a hula hoop that's the right size for you. The hoop should reach somewhere between your waist and midchest when it's resting vertically on the ground.
The weight of the hoop is up to you. The smaller and lighter the hoop, the more energy it takes to keep the hoop going. But the bigger and heavier the hoop, the easier it is to keep going, which means you may be able to do it for a longer period of time. You can experiment with different hoops to see which kind and size you prefer.
Weighted hula hoops are available at many sporting goods stores and online retailers and even at some fitness clubs. Check with your doctor before using any kind of hula hoop if you have medical concerns, especially a history of back problems.
And as with any physical activity, stop hula hooping and consult your doctor if you develop pain or other symptoms. Edward R. Laskowski, M. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.
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Learning how to use a hula hoop, and practicing it regularly, is an excellent way to target and train your abdominal muscles, as well as your obliques and hip muscles. It also helps improve your posture and allows you to do other exercises with the correct form. According to the American Council on Exercise , any type of physical activity that requires you to maintain posture and stability over a base of support, like hula hooping, can help you maintain and improve your balance.
The muscles in your lower body , including your quadriceps front of your thigh , hamstrings back of your thighs , glutes, and calves will all feel the burn too, especially if you use a weighted hoop. In order to keep the front-to-back and side-to-side motion going, you need to recruit the large muscles in your legs and glutes to help power the movement. It can be challenging to fit a workout in when you have a family.
Between work, school, sports practices, and everything else that goes along with being a parent, exercise is often the first thing to get taken off the to-do list. Recruit your kids, spouse, partner, and anyone else who wants to benefit from this fun form of fitness to join you for a hooping workout.
You can even make a game of it by seeing who can keep the hoop around their waist the longest. Plus, it is inexpensive and you can do it practically anywhere, including your living room, front yard, or garage. Shop for standard hula hoops or weighted hula hoops online. All you need to get started is a hoop and room to move.
She has been a personal trainer and fitness instructor since There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 30, times. In recent years, hula hoops have become popular workout tools for adults. Not only are they cheap and easy to use, but they also provide a fun way to burn calories, strengthen core muscles, trim your waistline, and even improve constipation!
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How to Hula Hoop to Lose Weight. Explore this Article parts. Related Articles. Part 1. Identify manageable goals. For example, hula hooping can effectively tone ab muscles and slim your waistline, or it can tone and strengthen thigh and hip areas.
A minute session of hula hooping can burn calories for a woman and calories for a man.
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