5 Tips to Get the Most Out of Stretching and Mobility Work
- 03 Jun - 09 Jun, 2023
By strengthening your core muscles with a weighted hula hoop, you can do daily activities with less risk of injury. Also, you get to have fun and relive your childhood when you wiggle your waist and giggle when the hula hoop drops. The hamstrings, calves, quadriceps, and glutes are among the lower body muscles that are targeted by weighted hula hooping, according to John Gardner, NASM-CPT, CEO and Co-Founder of Kickoff, a remote personal training programme. When you hoist the weighted hula hoop, you train the upper body muscles as well, giving your entire body a workout.
Here we offer these tips for a cardiovascular hula hoop workout:
• Draw your abdomen in to engage your core.
• Be mindful of posture, which will help you hoop better.
• Hold the hoop at your waist, parallel to the floor and give the hoop a spin.
• Keep your back straight and move forward and back as fast as you can.
• Keep practicing. The longer you hoop, the better you will get.
A weighted hula hoop can provide many health advantages in addition to bringing back childhood memories. Here are some advantages that you could encounter if you choose to use a hula hoop.
According to a sponsored research study from the American Council on Fitness, hula hooping can burn approximately 210 calories in a 30-minute workout. Researchers discovered that hooping burns about as many calories as step aerobics, kickboxing, and bootcamp-style sessions. Also, the average heart rate of study participants who used hula hoops was 151 beats per minute, or 84% of the maximum heart rate expected for their age. Muscle conditioning and cardiovascular health may both benefit from this.
According to an Obesity Facts study, hula hooping had a greater impact on waist circumference reduction and trunk muscle mass than walking. In this study, participants averaged 12.8 minutes of hula hooping each day and nearly 10,000 steps. The findings suggested that hula hooping has significant advantages for the core. In comparison to walking, hula hooping considerably reduced the proportion of body fat in the core area.
Researchers discovered that hula hooping can lower LDL cholesterol more than walking can in the same Obesity Facts study. The outcomes revealed a similar LDL-lowering effect to what resistance training has on cholesterol levels. Hula hooping for 13 minutes a day could be helpful for everyone who has high cholesterol.
Weight hula hooping, according to Gardener, can help you break out of an exercise rut. He also suggests weighted hula hooping as a full workout or as a warmup.
To get started hula hooping, Gardener suggests a full workout. Start with a warmup for 5 minutes with a light jog or running in place. Then, perform three sets of the following:
Minute 1: 50 seconds of a hula hoop halo with your right arm (swing the hoop around your arm), 10 seconds of rest.
Minute 2: 50 seconds of a hula hoop halo with your left arm, 10 of seconds of rest.
Minute 3: 50 seconds around the waist hula hooping, 10 seconds of rest.
Minute 4: 50 seconds of hula hoop squats, keeping the hoop around your legs and not dropping it, 10 seconds of rest.
Minute 5: 50 seconds of hula hoop sit ups, keeping the hoop around your legs and not dropping it, 10 seconds of rest.
Minute 6: 50 seconds of hula jumping front to back, keeping the hoop around your legs and not dropping it, 10 seconds of rest.