The hula hoop allows us to train while having fun: discover the benefits and the best exercises to stay fit in 5 minutes
Lose weight and tone your body while having fun? It is possible thanks to the hula hoop, the circle of wonders that makes us go back to childhood and get back in shape. Here are all the benefits and the best exercises to do five minutes a day to pass the costume test without getting bored.
- All the benefits of the hula hoop
- Which hula hoop to choose?
- The exercises to do with the hula hoop
- Why physical activity is important for weight loss
All the benefits of the hula hoop
The hula hoop , the colorful circle playmate of our childhood, is an excellent ally to regain fitness while having fun.
This “circle of wonders”, in fact, improves the flexibility of the body, increases endurance and even weight loss. Because, above all, it is fun and stimulating and allows you to make your workout more intense, replacing, for example, the much more boring cardio sessions.
Whether you want to shed a few pounds or firm up your body, hula hooping could really be for you. In fact, if performed regularly, it can tone the abs, arms, legs and buttocks while relieving stress.
While there is still little research on the benefits of hula hoop at the moment , this activity can really help you slim down and improve your balance, thanks to its dynamic nature and rhythmic movements. From the point of view of health, it is beneficial to the parid of salsa and other types of aerobic exercise, as also noted by the Mayo Clinic.
In addition to making us burn energy, the movements that are performed to rotate the hula hoop allow you to slim the waist , tone and sculpt the abdominals and improve the elasticity of the tissues, including the skin.
The benefits of the hula hoop do not end there, because the hoop can also be rotated on the hips and legs, as well as around the waist. In this way it is also possible to shape and tone the hips, buttocks, thighs and legs and improve the mobility of the pelvis. In addition, by stimulating blood and lymphatic circulation, exercises with the hula hoop help fight water retention, cellulite and the sense of heaviness in the lower limbs.
The upper body can also be trained and benefit from the constant use of the hula hoop, improving the tone of the arms, shoulders and neck .
Finally, training with the hula hoop increases coordination in movements, improves posture and balance, oxygenates the body and benefits the heart .
In short, the benefits of hula hooping go beyond weight loss. According to a small study published in 2019, this form of exercise would be more effective than walking at reducing bad cholesterol levels in abdominal fat and LDL.
Also, according to the study, engaging most of the torso and lower body muscles, especially the lower abdominals, compared to walking can provide better results in less time. Overweight subjects who used a hula hoop for just 13 minutes a day for six weeks would experience greater reductions in abdominal fat and waist circumference than those who walked.
How many calories are burned with the hula hoop?
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First of all, training with the hula hoop is very useful for losing weight since exercising with the hoop makes our body burn up to 500 Kcal per hour.
On average, training with the hoop burns 3 to 7 calories per minute, depending on the session, weight and body composition, training intensity and the type of hula hoop frame used.
In general we can say that women, on average, can expect to burn around 165 calories in 30 minutes of hula hooping, while men around 200 calories in less than half an hour.
In practice, the heavier you are, the greater the energy expenditure becomes: for example, a person weighing about 85 kg will burn 244 calories during a 30-minute dance session of moderate intensity, which is similar to that of the hula. hop; an individual who weighs 75 kilograms, on the other hand, will burn about 205 calories, Harvard Medical School reports .
Increasing the intensity of your workout will clearly burn more calories. Hence the importance of varying the exercises and then possibly also the weight of the hula hop.
Which hula hoop to choose?
The hula hoop has been around for thousands of years. Today, even gym chains around the world have incorporated this equipment and activity into yoga, pilates and fitness classes. Gym-goers typically use larger hoops, weighing between 1 and 4 pounds, which helps increase calorie consumption.
But what is the best model of hola hoop to use at home for a daily and regular workout?
Indicatively, the ideal would be, especially for a beginner, a larger model that measures 90 to 110 centimeters in diameter. As for the weight, it must be borne in mind that, while it is true that heavier rims are easier to use, a lighter model will force the muscles to work harder to prevent the frame from falling.
The exercises to do with the hula hoop
Thanks to ‘ hula hoo p you can perform exercises of heating and stretching and workouts to shape, strengthen and tone your entire body .
If you have never used the hula hoop, you can learn how to use the hoop thanks to numerous tutorials and start practicing by twisting it around the waist:
As for the training of the legs with the hula hoop , however, the hoop can be used as a support for toning exercises, or it can be rotated as seen in this video:
You can then practice with complete workouts to follow five minutes a day every day :
Another example of a daily hula hop workout that involves the whole body:
Why physical activity is important for weight loss
It is estimated that in order to lose one pound of weight , 7,000 calories must be consumed – or not introduced into the body.
Diet alone is not enough to ensure rapid weight loss that is maintained over time. This is because it is not possible to decrease the daily caloric intake beyond a certain threshold, in order to avoid nutritional deficiencies.
Excessively restrictive diets put our health and even weight loss at risk, as following diets that involve too many sacrifices quickly make good intentions fail. L ‘ training is therefore a way to speed up your weight loss and keep the line in time without going through excessive dieting.
Furthermore, when we lose weight, there is a risk that the tissues lose elasticity and make us look less toned. A constant and regular physical activity, on the other hand, keeps the skin elastic and improves its appearance even after significant weight loss.
The exercises with the hula hoop is a great activity p er lose weight and tone your body in a fun way. But be careful! The hula hoop is by no means a shortcut to losing weight or improving health, but, when combined with a balanced diet and incorporated into daily routines or workout programs, it truly allows for unexpected benefits.