[vc_row][vc_column][vc_column_text]If you’re looking for a super fun summer fitness workout that will take you back in time, consider the hula hoop! It’s so simple yet full of youthful joy and fitness benefits. Hula hooping works your core and lower body and takes you back to simpler times of school recess. Check out the many benefits of hula hooping and how easy it is to get started and incorporate into your fitness program.
Hula Hoop Benefits
Calorie burning
A fun hula hooping session can burn from 350-500 calories per hour – even more if you add arm movement.
Low impact
Hula hooping is an aerobic exercise that’s easy on the hip and knee joints. Unlike other cardio workouts such as running, jump roping or stair climbing hula hooping is gentle on the joints. There’s no jumping so it’s a perfect cardio workout for all ages.
Works the core muscles
While hula hooping, you’re moving your hips and waist to keep the hula hoop up. In order to keep the hula hoop moving you’ll need strong core muscles. Exercising with a hula hoop regularly is a great way to train your obliques, abs and hip muscles.
Boosts cardio
Once you’re into a steady rhythm with the hula hoop, your heart rate will increase. And improving your heart and lung health may help to improve cholesterol levels, lower risk of diabetes and heart disease and reduce your stress levels. Consider this a
cardio workout.
Works the lower body, too
With all of the hip and waist movements used in hula hooping you may not think of the lower body, but in order to keep the motion going, larger muscles such as quadriceps, hamstrings, glutes and calves are engaged to power the exercise. Try adding a weighted hoop to increase the burn.
Improves balance & posture
Maintaining stability and proper posture while using a hula hoop can help to improve and maintain good balance.
Convenient and cheap
You can hula hoop anywhere – at home while watching TV, the park, your yard, patio, even the garage. No busy gym or membership needed. A basic hula hoop can range from about $10 to $15 and a weighted one runs about $20 to $45.
Family fitness fun
It can be tough squeezing exercise into a busy day, especially when you’re part of a family with kids. Hula hooping is great
family fitness! It’s one way to spend active time with the kids, and you can make it even more fun by seeing who can keep hula hooping the longest.
Bonus benefits:
- Increases energy
- Clears and quiets the mind
- Defines your waistline
- Boosts self confidence
- Reduces stress
- Improves mood
- Generates positive thoughts and feelings
How to Start Hula Hooping
Choosing the right hula hoop for an adult
When starting out, choose an adult hula hoop that weighs 1 -3 lbs. with a diameter between 38 to 42 inches. A hoop smaller than 38 inches will spin faster. To find the right size for you, rest the hoop vertically on the ground. It should rest between your waist and mid-chest.
Adult hula hoops are easy to find online or at sporting goods stores and they come in a variety of fun colors. There are even “travel” hula hoops that are easy to take apart, store and transport.
Weighted vs. not weighted
A hula hoop weighing more than 2 pounds is considered weighted. Some people say that the extra mass in a weighted hula hoop actually makes it easier for them to keep the momentum of the spin. If you’re using a weighted hoop it’s best to start low (3lbs.) and increase the weight as you get accustomed to exercising with it and build more endurance. When starting out it’s best to try out different hoops to see which you prefer. A lighter and smaller hoop takes more energy to keep it going, and a heavier bigger hoop can be easier to keep up longer.
What to do and not to do
DO focus proper form. Feet are shoulder width apart with one foot slightly in front of the other foot. Keep your core engaged and spin straight.
DON’T bend at the waist.
DO begin with the hula hoop against your back and hands holding each side of the hoop. Start spinning in a counter-clockwise direction.
DO move your waist in a circular motion as the hoop starts spinning. Push hips a little forward as the hula hoop moves across the stomach and then push back when the hula hoop moves around your back.
DO begin the first week by hula hooping about 4-5 minutes a day, comfortably working up to 10 minutes the next week, then 20 minutes the following week. Try working up to 30 minutes by week 4.
DON’T get discouraged if the hoop falls down a lot. This is very normal and just takes time getting used to the motion.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="167539" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1688051086441{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/fuel-for-fire-protein-fruit-smoothie-coffee"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="167538" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1688051108878{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/aloha-protein-mini-bars-chocolate-chip-cookie-dough"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="167540" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1688051126547{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/sunshine-beverages-sparkling-energy-drink-blueberry-lemonade-4-cans"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
