Here you have a riddle: what is the fun childhood activity that is also a trendy workout and only requires a small piece of portable equipment? You answered correctly, the weighted hula hoop. (The trampoline and jump rope are also other options.) What you might have considered just simple fun is actually a powerful workout and worth your time now.
Are Weighted Hula Hoops Really Effective?
Yes! Weighted hula hoops engage both your mind and body. At first, you might think that hula hoops only target the core and midsection of your body, but research suggests that they are actually a full-body workout. “The regular hooping mainly works the core, lumbar stabilizers, and glutes,” says Mosney. “If you start walking while hula hooping, it adds an extra bonus for the legs, and if you begin incorporating arm movements, it adds a fantastic burn for the shoulders as well.” In other words, hula hooping can be a workout for all parts of the body.
Benefits of Weighted Hula Hooping
You’ve learned that weighted hula hoops work, but you might be wondering how they engage your body. Here are some benefits of weighted hula hooping through hula hoop exercises and research:
Improved Balance
Hula hooping requires constant movement from front to back, so you’re continuously improving your balance, says Mosney. While good balance is essential for better control of the hoop and your body, research indicates that balance is crucial for all functional movements and fundamental for injury prevention.
Stress Reduction
Some workouts may feel boring at times, but hula hooping is known to boost creativity and reduce stress. “When you’re hula hooping, you’re using both sides of your brain and able to connect with your body and mind and check in with your feelings,” says Colbert. “You often don’t even realize you’re exercising, but it’s a great way to release endorphins and reduce stress.”
Enhanced Cardiovascular and Muscular Fitness
Hula hooping increases your heart rate. “You’re usually focused on the movement so much that you’re not aware of your heart rate rising and feeling warm,” says Mosney. Additionally, cardiovascular exercise is critical for heart and lung health, weight management, and improving oxygen flow in the body, research indicates.
Improved Hand-Eye Coordination
As you challenge your mind and body simultaneously to keep the hoop moving, you are actively working on motor skills and hand-eye coordination, explains Mosney. “Hand-eye coordination is not something you always think about, but you need to be well aware of where your body is at all times while hula hooping.”
Muscle Building
Every time you use the hula hoop, you’re working to strengthen your core, obliques, and lumbar spine, but don’t be surprised when you feel the burn in your glutes, legs, and shoulders as well. “Once you become comfortable and start to learn tricks, it’s a full-body experience,” says Mosney. You can also add weights to the hoop. If you’re looking to progress, try wearing ankle or wrist weights for added resistance.
Calorie Burning
If you’re looking to burn calories, research suggests that hula hooping burns an average of 210 calories during a 30-minute workout. But whether you’re trying to lose weight or not, hula hooping is a great (and fun!) way to burn calories in a short amount of time, says Colbert.
Common Mistakes with Weighted Hula Hooping to Avoid
You might assume that hula hooping is a children’s game and that there’s no wrong way to do it. In reality, there are some common mistakes you should avoid. Here’s what trainers say about common hula hooping form issues and how to fix them:
Using
Incorrect Size
The size of the hula hoop is critical to success. “Everyone’s body has a different shape and size, and a good hula hoop should reflect that,” says Colbert. While most hoops weigh between one pound and four pounds, increasing the hoop’s diameter makes it easier to spin.
Twist the Hoop for Momentum
The hoop should be parallel to the ground when you start spinning, says Mosny. “Many people try to twist it at an angle, and we don’t want that because it will automatically put it in an unbalanced position.”
Failure to Tighten the Base
It is always essential to tighten the base to prevent injury, says Colbert. When done correctly, you will definitely feel a burn in your abdominal muscles from all the stretching.
Trying to Spin with the Hoop
“People think they need to spin with the hoop in a circular motion, but in reality, you should have a good back-and-forth movement,” says Mosny.
Overtraining
The hula hoop is fun, but you need to be cautious about overtraining. This especially applies to weighted hula hoops, says Mosny. Research indicates that overtraining occurs when you don’t have sufficient rest and recovery, so don’t overdo it! If you experience unusual muscle pain, a decline in performance, or difficulty performing other daily activities, it means you need to reduce your workouts.
Strain on Your Lower Back
“Lower back injuries can be common if your muscles aren’t accustomed to repetitive movement,” explains Mosny. Also, remember to ensure that the hoop isn’t too heavy and start with light weights, adds Colbert. “If you have a hoop that’s too heavy, you could injure your back due to the weight swinging around your body.”
Shoulder Fatigue
If you feel comfortable and start to move the hoop on your arms, be cautious of shoulder fatigue, says Mosny. “When you begin to perform movements with your shoulders, they become many forward and side movements, so you should ensure you train the rear shoulder muscles outside of the hoop to prevent injury.”
Bruises
The hula hoop may leave some bruises. “If you have a sensitive body, wear additional clothing or pads to help prevent bruising,” says Mosny. Just make sure the clothing fits snugly to prevent any snags or tears from the hoop.
How to Use a Weighted Hula Hoop Properly
I know you’re excited to start with the hula hoop. Before you begin, you need to set up your environment and yourself. For the hula hoop, outdoors is best to avoid any disasters at home. (That hoop has a wide swing.) Make sure kids and pets are also out of your swinging radius.
The next step: your clothing. Wear exercise clothing and always dress appropriately. “Tight clothing is best, and don’t wear anything loose because the hoop will catch on your clothes and fall,” points out Colbert. If you’re easily distracted and looking for extra layers, opt for leggings and long-sleeved tops with snug jackets. As for shoes, that’s up to you! You can go completely barefoot, but if you choose to wear sneakers, make sure they are tightly laced and double-knotted.
Now you’re ready to start with the hoop. To enjoy all the benefits mentioned above and stay safe, proper form is crucial. Here’s exactly how to use the hula hoop like a pro.
How to Use:
Start by standing upright with your spine straight, shoulders down, fingers facing forward, and feet about shoulder-width apart, or one foot slightly ahead (depending on your preference).
Place the hoop around your waist, above your hips, and keep it with a light grip with both hands and parallel to the ground.
Engage your abdominal muscles and throw the hoop to one side while keeping your feet on the ground.
Continue
Hula hooping with your hips, butt, and legs in a controlled swaying motion moves your body forward and backward. Place your arms at your sides or above your head to increase the challenge.
Source: https://www.aol.com/weighted-hula-hoops-way-more-120000514.html
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