Here are a few tips to get you started on the right track. Hula hooping is a safe and fun way to burn calories and body fat, improve your balance, strengthen your core muscles, and boost your cardiovascular fitness.
And the best part? As with any form of exercise, if you have any concerns about your health, talk with your doctor prior to starting a new routine. But instead of skipping your regular routine, try a low-impact…. Walking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. How often should…. Sick of running? Try these effective cardio workouts to get your heart rate up instead. Accessible, affordable, and easy-to-use, foam rolling is one of the greatest exercise techniques ever invented.
Many people wonder whether it's OK to work out while they're sick. How do you spot a friend lifting weights? But the hula hoop didn't just spin off into the sunset.
It had been popular for millennia before , and it continued to roll down sidewalks and rotate around hips in the decades to follow. The hula hoop just might be the original gaming system. Long before the age of Nintendo Game Boys , a simple wooden hoop allowed the user to enjoy a host of games and physical activities. Much like the ball, a hoop is an extremely versatile object. Here are just a few of the more widely practiced hoop games and tricks:.
Hooping : You know how this one works. Move your body to spin a hula hoop around your waist, neck, arms or legs. While a fun physical activity in and of itself, you can also turn hooping into a competition of speed or endurance. Add a brisk step to your hip gyrations, and you can engage in a little hoop racing or sprinting.
Hoop dancing : Standard hooping engages multiple body segments and is actually more movement-intensive than much of what passes for dancing. Still, feel free to crank some music. Incorporate some fluid transitions, a few fancy moves and maybe an extra hoop or two to engage in full-on hoop dancing. Hoop rolling : Do you have a hula hoop? Do you have a stick? Excellent, then you have everything you need to engage in hoop rolling.
Also known as hoop trundling , this is a game that children and adults have enjoyed since ancient times. Just set the hoop rolling across a parallel surface and then use the stick to roll it along.
Multiple hoop rollers may also engage in hoop races, stunt challenges and head-on collisions. Hoop jumping : While not as versatile as good old jump rope, a hula hoop can provide a similar experience. All you have to do is grip the top portion of the hoop and swing it down toward your feet.
Jump over the hoop and then continue to arc it over the back of your head and then back down to your feet again to hop through it repeatedly. Return of the hoop : First, grip the hula hoop in one hand and hold it out in front of you vertically. Using an underhanded throw, heave the still-vertical hoop forward and apply a downward spin at the last second as you release the hoop.
When the hoop hits the ground, it will already be rotating in your direction. It'll touch down, skid in place for a second and then come right back to you.
Kill the hoop : A rolling hoop is a rolling target, so why not throw a spear through it? Or if you want to update the ancient British hoop game for modern times, try throwing or kicking a ball at it. Hoop your environment: Children often use hula hoops to turn a simple backyard into a giant game board. You might place a few hoops on the ground and jump from one to the other as if they were islands.
Crawl through them to mimic the mouths of caves and tunnels. But maybe hoops are more than mere fun and games for you. Skip to the next page to learn how a little hula hooping can get you into shape. There's more to hula hoops than fun, games and the birth of the universe. Fitness hoops featured prominently in 19th-century eurhythmics classes of Europe, and although the term "hula hoop" didn't enter the public vernacular until the s, hoop exercises were a part of British and Australian fitness programs in the '30s and '40s [source: Martin ].
Just a few years into the 21st century, a new hula hoop epidemic began to sweep the United States. This time, however, its carriers were fitness-savvy adults instead of year-old children. Film actor Marisa Tomei attended hoop fitness classes to get in shape for her role in the film "The Wrestler.
Obama busted out her hoop again at the U. Open, too. So does slinging a hula hoop around your waist provide a decent workout? You bet your abs it does. A study sponsored by the American Council on Exercise put 16 women between the ages of 16 and 59 to the test. The participants averaged heart beats per minute, burning 7 calories a minute, or about calories during a half hour of hooping [source: Goodman ].
Getting the hoop going is easier because you have more control of the weight, Walker says. She also suggests against wearing baggy clothing because it can make it harder to catch the hoop around your waist.
And once you get the hang of a weighted hula hoop, feel free to incorporate all those tricks you did as a kid. Your hula hoop should measure from standing on the floor upright to your navel, recommends Walker. Bigger hoops are better for learning. Ultimately, the right weight and size will depend on the individual. Ultimately, how often you use a weighted hula hoop will come down to individual preferences, fitness levels, and goals.
If you like to hoop, incorporate it as part of your workout routine. A six-week trial of hula hooping using a weighted hoop: effects on skinfold, girths, weight, and torso muscle endurance. J Strength Cond Res.
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While both activities burned a similar number of calories, hula hooping had a more significant effect on increasing muscle mass and decreasing abdominal fat and waist circumference. Just like any other piece of fitness equipment, it may take some time for your body to adapt to using a weighted hula hoop. Jade recommends starting your fitness hula hoop journey on the lighter side.
A one-pound hoop may be best for beginners. Rest assured the bruises are only temporary.
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