WHY IS HULA HOOP A GOOD EXERCISE?

Thanks to my weighted Hula-Hoop

A short week and a half into quarantine, I was fed up with online fitness classes.

Following a peppy instructor on a screen was starting to get monotonous and slightly irritating, I wanted something I could do on my own.

And that doesn't involve running up and down the Champs Elysees while anxiously avoiding the two-block-long masked queue outside the Nike Store.

As free time often brings back forgotten memories, one afternoon, after knocking a bowl off my kitchen counter, I remembered Hula-Hoops .

Specifically, hours I spent as a child dropping objects in my living room while spinning one around my waist.

It then occurred to me that the Hula Hoop had, in recent years, been presented as a sort of miracle exercise to do at home.

I had seen an article at one point about celebrities like Kelly Osbourne and Michelle Obama doing hula hoops to get super toned bodies.

Further research revealed that the Hula Hoop is, in fact, an excellent exercise:

According to the American Council on Exercise (whatever that is), you can burn seven calories per minute hula hooping, and it also helps improve posture, boost circulation, and strengthen your core muscles.

I set up my yoga mat, put my feet hip-width apart, and started hula hooping. And after several days of doing it over and over, I learned this:

It takes about ten minutes to feel the effects of cardio (forehead sweating, increased heart rate). If you want to intensify the workout, a good trick is to do the hoop in a squat position.

It also comes in handy for stretching: simply place the hoop in front of you on the floor, extend your arms to grab the outer edges, and lean forward.

And although it's only been half a week, I feel more tense. If I were to buy a Hula Hoop now, I would try one that is slightly heavier (one or three pounds), as the one pound hoop is difficult to hold for long periods of time.

On the other hand, the harder it is to hold the hoop, the better the exercise, meaning my 2-pound hoop provides a slightly more challenging cardio workout than its 4- or 6-pound counterparts.

I used my glittery pink Hula-Hoop so often that my roommate had to establish some rules:

I'm not allowed to hula-hoop while we're watching TV, for example, or while we're playing games. So I have plenty of other opportunities to hoop during the day:

Listening to podcasts, calling my mom, staring into space, or even drinking a glass of wine.

It's good exercise, sure, but it's also a way to get a handle on the constant restlessness I feel when I'm stuck at home.

Why is hula hoop a good exercise for children?

Most of the physical performance measures we use during therapy include jumping, running, and stair climbing as assessment tools.

But I get just as excited when one of my clients learns how to hula hoop for the first time, and here's why: hula hooping is a great exercise for kids!

Benefits of hula hoop for children:

• Coordination - By age 5, children are able to break down large tasks that require coordination of each part of their body into different movements, such as riding a bike, jumping rope, and hula hooping.

What makes hula hooping challenging is that in order to successfully complete this task, children must separate trunk movements from limb movements, maintain stable balance, and incorporate flexibility into their movements at the same time.

• Core Strength - Performing the hula hip movement while holding the hoop in the air at core level requires recruitment of the abdominal, oblique, and upper back muscles.

These are large core muscles that we all need to stand and sit. Keeping your core muscles strong improves posture, endurance, and coordination throughout your body.

• Endurance - Physical fitness is very important in children and adolescents. Health-related physical fitness is undeniably multidimensional.

Endurance itself has many components: cardiovascular, muscular, and mental. While a typically developing school-aged child should be able to stay active and play for at least 30 minutes without needing to rest, so few children today have the opportunity to develop their active time outside of school.

Many children I meet can barely play for 5 minutes without getting out of breath, needing to sit down, or getting frustrated by a difficult physical task.

• Flexibility - To successfully get a hula hoop off the ground, flexibility is just as important as strength. Many children who do not get enough regular exercise are often stiff and uncoordinated.

It's not for nothing that flexibility is often the subject of fitness tests in schools. Parents and teachers sometimes forget that flexibility is an important aspect of fitness.

Flexibility is essential for healthy musculoskeletal development. Hula hooping teaches children to swing their hips in a targeted manner, separate their two sides, gain range of motion in all their major joints, and have fun at the same time.

• Attention - As anyone trying to learn a new task knows, learning a new activity takes practice and focus.

Young children who learn an activity as different and challenging as hula hooping not only sharpen their physical skills, but also their mental strength.

A task that requires coordinated movements of every part of the body requires a lot of repetition to master.

Having the attention and motivation to master a new physical activity will help improve attention to school tasks.

• Self-confidence - Hula hooping offers many opportunities to expand a child's skills, such as moving the hula hoop up the body, standing on one foot, etc.

Mastering each new skill gives children the opportunity to be proud of themselves. I have seen children's programs and dance competitions dedicated to hula hooping, and not a single child could remain bored or frustrated by this fun task. There are organizations dedicated to introducing children to hula hooping.

Nothing builds a young child's confidence like being able to show off their new hula hoop skills in front of their parents and friends. I've even used hula hooping as an introduction to jumping rope.

A recent study found that today's children are less physically fit than their parents and their endurance is declining.

There is a way to combat this slow progression of sedentary lifestyles in children who are not very keen on team sports or outdoor activities.

There are tons of toys out there to make physical activities fun, unique, and not at all boring for young minds.

The hula hoop is just one of the many toys physical therapists like to use to bring out the best in growing little bodies.

How long should you do hula hoop?

HULA HOOP WORKOUTS FOR FITNESS AND WEIGHT LOSS – ARE THEY EFFECTIVE?

Who wants to go to the gym? Not me, anyway.

Hula hoop workouts, especially with weighted hula hoops, are all the rage in the fun fitness world. There’s a reason for that: they’re fun!

BUT IS THE HOOP REALLY AN EFFECTIVE FITNESS TOOL AND CAN IT HELP YOU LOSE WEIGHT?

After 23 years of practicing hula hooping and 12 years of teaching hula hooping, I have extensively studied the benefits of hula hooping in my classes, personal practice, and hooping community.

I also read many articles online and found two important scientific studies.

Don't be fooled, hula hooping, fitness and weight loss success can elude you without the facts and a well-established strategy.

You want to cut through the hype to develop your own personalized exercise routine that works for you.

BELOW I PRESENT THE TOP 10 QUESTIONS I AM ASKED ABOUT THE HOOP.

1. WHAT IS THE RIGHT SIZE HULA HOOP?

Because I get asked this question all the time, I created the Ultimate Guide to Choosing a Hoop.

Pro-tips: Bigger is better for beginners and larger hoops! Weighted fitness hula hoops, weighted dance hula hoops or even weighted polypro hula hoops are all great options. Learn more here.

2. CAN HULA HOOPING HELP YOU LOSE BELLY FAT?

Yes! This recent American study confirms what most hula hoopers know and love:

Hooping reduces body fat around the abdomen and hips. The results of your hula hoop workout will depend on your fitness level, size and endurance.

Build up your hula hooping practice slowly to get a lasting workout. How long should you hoop to lose weight?

3. CAN A HULA HOOP SLIM YOUR WAIST?

And how! Read on!

4. HOW LONG SHOULD YOU DO HULA HOOP TO LOSE WEIGHT?

Start by hula hooping for 5-minute intervals, then increase your workout by 5-minute intervals until you are hula hooping for 20 to 30 minutes.

According to this study from the American Council on Exercise, 30 minutes of hooping burns about 210 calories.

"Hooping compares quite favorably to most other group classes, in terms of heart rate and calorie burn"...

In fact, exercisers can expect similar results to boot camp, step aerobics, and cardio kickboxing classes, all of which meet the fitness industry's criteria for improving cardiovascular fitness.

Additionally, by burning approximately 210 calories per 30-minute session, hooping meets accepted guidelines for exercises that can aid in weight management.

The best way to stay engaged in your hoop practice is to listen to your favorite music. Create a playlist and burn those calories!

IMPORTANT : The hoop, as a single solution, will not make you lose weight. There are many essential factors to consider in the approach to weight loss.

My own experience with weight loss and strapping has included dietary adjustments and a complementary exercise routine developed through regular physiotherapy and gentle yoga.

ESSENTIAL: Consult your doctor if you have any questions or concerns specific to your health condition.

5. IS HULA HOOP GOOD FOR ABS?

You know, you might really think so – how could hula hooping not be good for your abs?

While hooping does indeed help slim your waistline, reduce body fat, increase your heart rate, boost endurance, improve body alignment, and feel amazing,

The hoop showed "no improvement in torso muscular endurance as measured by isometric tests" (plank tests). Oh boy!

WHAT ABOUT YOUR ABS AND MUSCLE STRENGTH THAT YOU WENT TO HOOP FOR?

To target your abs, or core strength in any movement modalities, you need to consider alignment, core support, and proper movement.

The key to a strong core is exercises like curls, crunches, leg raises, bicycle legs, and, you guessed it, planks!

With a strong and stable core, your hoop will become easier and safer. Don't forget to breathe!

You should "include core conditioning in your dance training to improve body placement and reduce the risk of injury."

So while spinning a hula hoop won't necessarily give you abs of steel, it will help align your body for core stability, endurance, and focus.

The one you need to build core strength and develop a total body workout through hoop dancing.

It is recognized that the hoop is a complete body workout:

Given the variety of hoop movements, it should be considered a total body workout that has the potential to improve your flexibility and balance while strengthening and toning the muscles in your back, abdomen, arms and legs.

The rhythmic nature of hooping can also be relaxing and almost meditative for some.

Physical therapy, yoga, and pilates are all great options to complement your basic hoop training.

With these extra exercises, not only will you be preparing yourself for sustainable hula hooping with killer abs, you'll also be adding skills to your toolbox for a more sustainable life.

6. CAN I USE THE SAME WEIGHTED HOOP FOR LEGS, ARMS, ETC.

Interesting question technically, yes. Ideally, no. In the over 10 years that I have been developing my hula hoop range and teaching hula hooping to adults and children, I have noticed what works best and what does not.

While one hula hoop may seem like the best, as with any exercise routine, different accessories are needed for different exercises.

Weighted hula hoops can be uncomfortable on sensitive, bony parts of the body like the hands, arms, and legs.

If you want to avoid bruising and discomfort in these areas, dedicate your weighted hula hoop to your waist hooping.

Add a lightweight hoop to your collection, what we call lightweight polypro and feel the sweet relief of options!

7. WHAT PARTS OF THE BODY DOES HULA HOOPING WORK?

It really depends on how you do the hoop. If you stand still with the hoop rotating around your waist, without activating and relaxing the rest of your body, you are working the waist in isolation, without support or ease.

Be careful when hooping this way - by not activating the core support or relaxing with your breathing, you risk stressing your body in different places.

By engaging your legs, core muscles and the base of your spine while breathing fully which I highly recommend for safe hooping

You have instantly given yourself a foundation to move freely and safely with your hoop.

Relax your neck and shoulders while extending your arms, engage your biceps and triceps and watch your cannons grow!

When you begin to dance with the hoop in a committed and sustained manner, the hoop becomes a total body workout.

FOLLOW THESE TIPS TO SUPPORT YOUR BODY:

• Connect your feet to the floor evenly and don't let them wobble.

• Feel the alignment from your feet, through your legs, to the base of your spine and up to the top of your head.

• Find the neutrality of your spine, which is neither arched nor bent, then lift it, lengthen it and relax it.

• Feel your legs engage as you press into the floor with your toes.

• Relax the belly and let it breathe.

• Feel the connection between the base of your spine and your pelvis.

• Relax your shoulders and neck.

• Allow your core to relax with the support of your legs, feet and aligned posture.

• Keep your body straight and tall while you hoop - don't bend your body - and breathe!

8. BEST EXERCISES FOR WEIGHTED HULA HOOPS + EXERCISES TO AVOID.

A weighted fitness hoop is an ideal hoop to use on the waist and hips. These hoops are perfect for beginners, especially if you are carrying extra pounds.

The waist and hips are two ideal areas to focus on when you are starting out.

I would avoid using weighted hula hoops on your arms and in your hands. They are heavy!

Once you've mastered the waist and hip hoop, move on to a weighted dance hoop or weighted polypro hoop to try out some fun beginner hula hoop tricks in your hands and arms.

A little lighter, but still weighted, so perfect for slowing down the hoop to learn beginner tricks, but still heavy enough that you'll want to move forward with ease and a lighter hoop!

I recommend adding a lightweight polypro hoop to your collection so you can learn to hoop with your hands and arms without getting unnecessary bruises or feeling the discomfort of a weighted hoop on your hands and arms.

9. WHAT IS YOUR BEST ADVICE TO CIRCULATORS TO PREVENT INJURIES OR PAIN?

Add a fitness program to your hoop practice, such as yoga or pilates.

Sometimes improving the health and longevity of your body is as simple (and complex) as understanding and correcting your posture.

Consult a physiotherapist if you have concerns about the postural state of your body.

After recently being rehabilitated following a serious accident and having my hoop practice destroyed.

I enlisted the expert support of my doctor, a physical therapist, a pilates instructor, and several yoga teachers to get me back on my hoop.

I am relieved to report that my recovery has been very slow and steady. I am almost there after 4 years of rehab! It has been a long road.

Please consult your doctor before hooping if you are overweight or have a previous injury or pain.

10. WHAT ARE THE FACTS AND MYTHS ABOUT THE BENEFITS OF HULA HOOPING?

HULA HOOPS FACTS	MYTHS ABOUT THE HOOP
Hula hooping slims the waist.	Hula hooping gives you a 6-pack.
Hooping burns calories, which helps maintain weight (210 calories per hour).	Hooping makes you lose weight (consider your daily calorie intake).
The hoop allows you to improve the stability of your body.	Hooping increases core strength (study)
Hooping helps you lose belly fat.	Hooping strengthens abdominal muscles (study)
Hooping increases concentration, coordination, stamina and endurance.	The hoop is a children's toy and a fashion phenomenon.
Hooping is the best relaxation therapy.	Hula hoop games are for children only.
Weighted hoops are easier to use.	Weighted hula hoops help you lose weight.
Hooping is fun!	The hoop is easier to use for children than for adults.

As my experience with hooping broadens and deepens, so does my understanding of what hooping can offer to the body and mind.

I realized that the road to fitness and weight loss has a blazing front door and the hoop is there waiting for you.

The hoop is a portal to fun fitness and creative play.

It gets you moving your body in a way that quickly becomes a full-body workout.

Your practice will necessarily include, sooner or later, a core conditioning program that will support a sustainable hoop practice and a healthy body for a more sustainable life. You can do it! I promise you, you won't look back.

START WITH OUR HIGH QUALITY HANDMADE HULA HOOPS!

TRY MY 80 MINUTE HOOPS WORKOUT HERE

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