Hula hoops - a symbol of childhood joy and endless hours of fun. Who would have thought that this simple, circular toy could be transformed into an effective workout tool for adults? Yet, the humble hula hoop, particularly the weighted variety, is making a strong comeback in the fitness world, providing an enjoyable, low-impact workout with numerous health benefits.
The concept of hula hooping comes from the traditional Hawaiian dance, the hula, which utilises similar hip movements. While children often use lightweight plastic hoops, adults can benefit from using weighted hula hoops. These are typically made from soft, heavy materials and require more effort to keep in motion, resulting in a more physically demanding workout that targets your deep abdominal muscles, glutes and legs.
But the versatility of weighted hula hoops doesn't end there. They can also be used for arm exercises, spinning them around your arms to work your shoulders and arm muscles. This provides a fresh and fun alternative to traditional weight lifting or resistance training.
Weighted hula hooping isn't just about burning calories; it also significantly strengthens your core. Jenny Liebl, a certified personal trainer and senior product developer at the International Sports Sciences Association, states that hula hooping increases core strength. This includes not only your abdominal muscles but also your back muscles, glutes and upper leg muscles. A strong core supports your pelvis and spine, improves posture and balance, and becomes increasingly important as we age.
Additionally, working out with a weighted hula hoop is excellent for cardiovascular fitness. As Liebl explains, the large number of muscles engaged during hula hooping, combined with the added weight of the equipment, elevates your heart rate within just three to four minutes of activity. This increased heart rate improves blood flow throughout the body, enhancing oxygen and nutrient delivery to tissues. With consistent effort, this can help reduce the risk of cardiovascular disease, diabetes, dyslipidemia (poor blood lipids), and even have a stress-reducing impact.
Weighted hula hoops can be found at local sporting goods stores or online retailers. It's important to find a hoop that's the right size and weight for you. Liebl suggests that larger hoops spin slower, which can be helpful for beginners. Starting with a lighter weight until you gain more strength and experience is also recommended.
If you're new to hula hooping, don't be discouraged if it takes some time to get the hang of it. The basic steps involve standing inside the hoop with your feet hip-width apart, one foot slightly in front of the other. Hold the hoop at waist height with one hand on each side, and engage your core muscles. Start spinning the hoop in the opposite direction of your dominant hand and move your hips in a circular motion to keep the hoop at waist level.
As an online personal trainer in Australia, I often recommend incorporating weighted hula hooping into personalised weight loss plans for women. It's a fun, low-impact exercise that can be easily incorporated into any women's weight loss online gym programs. It's all about finding a rhythm and enjoying the process.
In conclusion, weighted hula hoops offer an exciting and effective workout option for adults. They provide a full-body workout, strengthen your core, improve cardiovascular fitness, and can even be incorporated into online fitness coaching in Australia. So why not bring back a bit of childhood fun into your workout routine? Give weighted hula hooping a try and reap the health benefits it offers.
