Hula Hooping For Exercise
Have you ever played with a hula hoop as a child? I did and had a lot of fun hula hooping with my friends. Who would have thought that it is such great exercise? Great exercise not only for your body but also your mind! Could your hula hoop and not smile and feel good?
The hula hoops we used children were a lot of fun and you can find them in any store. These are great for a small person like a child, but if you want to hula hoop as an adult for exercise, there are other types of hula hoops that are best and I set out to find the best hula hoop exercise for women over 50.
As a woman over 50, you are fighting a battle of decreasing hormones and that can play havoc on our waists. It’s the dreaded “menopot” that we are fighting against. However, with diet and exercise, you can gain the upper hand. Hula hooping is a great way to do it!
Weighted Hula Hoop For Exercise
The weighted hula hoop is the best one for beginners to hula hooping to start with. The light hula hoops are great for dance and after you get the hang of hula hooping. Let’s get a hula hoop for exercise and get going!
Types Of Weighted Hula Hoops
Big weighted hula hoops are best for waist hooping. Slimming your waist and strengthening your core is the aim. If you want to learn dance hooping and arm and hand hooping you would choose a smaller lighter hoop. However, for slimming your waist, let’s pick one just for you.
The best weight for a beginning waist hoop exercise is 1.5 to 3lbs. This is the perfect weight to start with. Once you get good, you can up your weight and really sweat and burn calories. You can get a weight hula hoop up to more than 6 pounds or more.
Some weight hula hoops have waves or massager bumps on them. I would not start with these. You may find that you will be sore or bruise from the bumps. I would start with a smooth one or one that only has only a small amount of massager bumps.
How To Measure For Your Hula Hoop
You can easily measure for the right size hula hoop for you by measuring from the floor to your belly button or the top of your hip bone. If you are a large person, you will want to have a slightly larger hoop than the measurement. If you are a small person, you will want a hula hoop that is slightly smaller than the size you measured. If you are an average weight, just pick a size that hits the navel or hip bone.
Remember, the bigger and heavier the hoop, the slower it will spin. This should give you time to feel the connection to your waist. The smaller hoops will spin faster and will be harder to waist hoop with. You don’t want to go too heavy as a beginner though. It will be harder to keep up because of the weight. This is why I recommend no more than 1.5 – 2lbs to begin with.
Rule of thumb: bigger is better for plus size and newbies!
Can Hula Hooping Really Help You Lose Belly Fat?
Yes! It can! Take a look at this study on PubMed where “weighted hula hooping suggested that regular hooping was associated with reduced waist and hip girth together with a redistribution of body mass”. weighted hula hooping trims the waist and hips AND can redistribute body mass! Body sculpting anyone?
Just how much you can lose depends on your fitness level and endurance. Just like anything else, begin then build up your endurance. Your fitness level will increase the more your practice hooping.
There was also a study done by ACE (American Council on Exercise) where they found that hooping burns about 210 calories during a 30-minute hooping exercise. This falls within the guidelines for exercise that can contribute to weight management. Not only that either. they found that given the variety of movements you are doing while hooping, it can be considered “a total body workout, improving flexibility and balance while strengthening and toning the muscles of your back, abdomen, arms, and legs. It can also be a meditative and relaxing activity”.
This chart compares hooping to other aerobic and cardio workouts showing that hula hooping is just as effective as boot-camp, step, and cardio kickboxing!
Benefits of Weight Hula Hooping For Exercise
- Helps with fat loss
- Reduces stress
- Sculpts the waist
- Fun to do
- Boosts stamina
- Improves balance and alignment
- Improves core stability
- Helps your focus
- Helps your coordination
- Helps your stamina and endurance
Add some muscular endurance exercises like planks, leg lifts, and bicycle legs to improve your hooping skills faster. Yoga and Pilates are more options that will add to your hula hooping to give you a beautiful shape and help you live a long and stress-free life.
Why Hula Hooping Is Especially Great For Women Over 50
Hula hooping is great to make you feel wonderful. It’s so much fun you can’t help but smile the whole time you are hula hooping. When you are feeling good and smiling, you are reducing stress. When you reduce stress, the stress hormone Cortisol is decreased and along with that comes less belly fat.
Cortisol is produced by your adrenal glands in response to stress. There is an established link between cortisol levels and visceral abdominal belly fat. Postmenopausal women already have a problem with fat distribution from buttocks and hips to belly because of decreased sex hormones. If we are chronically stressed and keep a constant high cortisol level, we continue to store belly fat. This just compounds the problem.
To reduce cortisol levels there are things we can do to reduce stress. Here are some ways you can reduce your cortisol levels and belly fat along with it.
- Music therapy
- Massage therapy
- Hula Hooping
What do you do to relax? The above is only a partial list, your cortisol lowers when your stress level lowers. I think weight hula hooping is a great way to lower your cortisol levels. It will make you smile and feel really wonderful. Try weight hula hooping and I think you will agree. It’s awesome.
The best hula hoop exercise for women over 50 is with a weighted hula hoop that is properly sized and weighted according to fitness level. Hooping on the waist and hips are the best when you are first starting out and will be great to trim your waist.
Cautionary Note: Please consult a medical practitioner if you have any previous injury or pain before you begin to hula hoop also if you have any coordination problems.
I would also suggest incorporating some core strengthening exercises like planks and leg lifts along with weight hula hooping. Happy Hula Hooping!
Buy a weighted hula hoop
I love to hear from readers, so please leave me a comment to let me know I have helped you or if you have any questions. Thanks!