Core workouts are essential for athletes and anyone looking to build strength, endurance, and agility. However, it can be difficult to find the right way to work up a sweat without hurting your joints or falling into the same boring routines you learned in gym class. That’s why so many have incorporated hula hooping into their training.
Hula hooping? Really? If you thought hula hooping was easy, you should watch the Glamour video of Olympians attempting to hula hoop. Because hula hoops force you to build muscle strength and balance at the same time, it can be challenging for even the most fit of individuals. It’s time to take your hoop workout to the next level and try these popular exercises for athletes:
This is a serious workout routine! Set a timer for three minutes. Hula hoop for that entire time period, and then immediately drop to the floor and hold a plank for another three minutes. Repeat this three times. No cheating!
The perfect plank.
Planks engage all core muscle groups. Plus, it has a low impact on your spine and hips. You should add planks to nearly every workout, not just hooping!
Everyone knows about the benefits of traditional hula hooping, where the hoop rests on your hips. However, hula hooping can give you a full body workout! Try changing it up by putting the hoop around your neck, arms, or even legs. It’ll work different muscle groups than you normally do, so you’re guaranteed to feel the burn. Especially if you are recovering from surgery, you can still add toning to your regime with a hoop.
Ready to turn your workout into a competition? Grab a few of your workout buddies and start a good old fashioned relay race! Hoop for ten rotations, then run down and tag a friend. Keep this up as long as you can. Make sure you pick your teammates wisely; you never know who may need more practice at the hoop...
Hula hooping doesn’t have to be in one place. Gently roll your hula hoop on the ground in front of you. Then, run as fast as you can to try and beat the hoop to your finish line. This trains your fast-twitch muscles and adds some much needed variety to your routine. You can also try running with the hula hoop. (Yes, it’s possible! Check out the Hoopathon for Race for Life in the UK.)
Race for Life in 2009
Runners often practice fartlek training, where the pick a certain point and run to it as fast as they can. Hula hoopers have their own version of fartleks, too! For this exercise, pick a number from 1-1000. Then, hoop as fast as you can until you reach that number of rotations.
Hula hooping is a great cardio workout, but it can also work wonders for your muscular strength! Try to hoop as slowly as you can. Take caution, though -- it’s harder than you think! By slowing down, you’ll be adding more control to your core (and more power to your abs).
Everyone remembers stepping up and down on a ball as fast as you could during middle school soccer practice. But, few people know that this can be done while hula hooping! This trains multiple muscle groups and is pretty hard to do. So, it’s a mental exercise as much as it is a physical one.
You can use a hula hoop for more than just hooping! Lay a few on the ground, and then hop in and out of them as quickly as you can. You may remember seeing this exercise from movies featuring intense army training--but with tires instead of hula hoops. Remember to pick up your feet as high as you can to maximize the effect. This is great for your muscles and is a good source of cardio!
A quick search on Instagram or Pinterest can help you find countless of hula hooping tricks. Try to learn a few. They’re sure to work some new muscle groups! Add music, neon lights, and trending hashtags--you’ll have new followers passionate about your hula hooping in no time.
All athletes know the best workouts are unpredictable for your body. Once your body knows that to expect, it stops workout as hard. Work your fast AND slow twitch muscles by rotating between hooping quickly and slowly. This is definitely a great way to great in an excellent workout in no time at all!
Next time you’re looking to change up your exercise routine, try to use more of these great hula hooping workouts for athletes. After all, variety is the spice of life.
By now, we all know about the incredible health benefits of regularly exercising with a hula hoop! But, no matter how good it is for you, it can still be super difficult to find a hula hoop that is convenient enough to pack into your bag and take on a trip (whether that be for work or please). Fortunately, we have a solution to all your problems! Keep reading to learn more about the magic of collapsible hula hoops and where to find them!
Hula hooping is an all-in-one form of exercise! It provides a great cardio workout, allows you to tone your entire body, and gives you the opportunity to strengthen muscles in those hard to reach areas like your lower belly. These waist slimming benefits are awesome, but we’ll be the first to admit that dragging a hula hoop around with you everywhere you go can be super awkward!
After all, who wants to carry around a giant hunk of plastic? Not only is it inconvenient, it will bring on some serious stares from people that you may not even know! Thankfully, Hoopnotica Hoops allow you to get the great fat burning benefits of a hula hoop workout no matter where your life journey may take you!
No one likes being the subject of unwanted attention. And, trust us, traveling with a hula hoop will CERTAINLY give you plenty of unwanted attention! That’s where Hoopnotica Hoops come in. They give you all the benefits of a hooping workout without all the clumsiness!
The secret behind Hoopnotica Hoops is their unique collapsible design. With just a few flicks of the wrist, users can break their hoop up into six individual segments. Then, they can be strung together with an handy travel strap that helps to keep all your segments together so that you can take your workout gear with you wherever you go.
Hoopnotica Hoops also come with a DVD to help give you a headstart on your fitness goals. In just a few minutes a day, you can work alongside their guide to get the body you’ve always dreamed of and hoped for.
The next time you have to go on a business trip or a long weekend with friends, forget about trying to use the tiny hotel gym or navigate a running route in an unfamiliar city. Just remember to pack your Hoopnotica Hoop and you’ll be good to go! Fortunately, their collapsible design, travel strap, and inspiring videos are all you need to get in a great workout while you’re on the go!
Long gone are the days of bumbling around awkwardly trying to fit your hula hoop through a tight door frame or trying to convince the Transportation Security Administration agents to let you bring it on the airplane with you. With Hoopnotica Hoops, you can get the workout you crave and the results you desire. If you’re wondering about where to get hula hoops that are easy to pack, look no further than Hoopnotica Hoops!
Are you trying to slim down, tone up, or just stay in shape? Cardio exercises such as running, biking, and swimming are the perfect way to meet your fitness goals, but there’s just one problem: you have to do these outside unless you have access to a gym. Exercising outdoors isn’t a problem for three out of the four seasons, but when the temperatures begin to drop, the last place you want to be is finishing up a nice, long run. So, how can you continue to work towards your fitness goals during the winter? Grab a hula hoop!
Hula hooping can be done anywhere, so no matter how hot or cold it gets outside, you can still complete a workout. Here are some of the many benefits of hula hooping for exercise:
Unlike many other forms of exercise, you don’t need to invest in expensive equipment in order to start hula hooping. In fact, the only piece of equipment you will need is an inexpensive hula hoop.
If you were to buy a treadmill or stationary bike, you would need to clear out a lot of room within your home to make space for this equipment. However, hula hoops don’t take up much room, so you don’t need to have a gym at home in order to practice hula hooping on a regular basis. Travel hoops, which are traditional hula hoops that can be broken down into smaller pieces, are even more portable and easy to store, so look for these if you really don’t have much space.
During a long run or bike ride, you have probably found yourself questioning how much longer you have until you’ve reached your time or distance goal, but these questions don’t pop into your mind when you’re hula hooping for exercise. Because hula hooping is so different from other exercises, you won’t find your mind wandering—you’ll be too focused on the fun!
Some people physically can’t run or bike ride because of certain injuries or aches and pains. Hitting the pavement repeatedly during a run can put a lot of stress on the joints, and lead to major injuries over time. But, hula hooping is a low impact exercise, so almost everyone can do it. Swinging a hula hoop around your hips will not put a great deal of pressure on your joints or bones, so you’ll get a great workout without hurting your body.
Most cardio exercises can burn calories without building up strength, but hula hooping can do both. The movement required to keep the hula hoop in motion will challenge all of your core muscles, so after the winter is over, you may notice a firmer midsection. Not only will this help you feel more confident, but a strong core can also improve your posture and balance.
Now that you know the many benefits of hula hooping for exercise, try to incorporate this workout into your regular routine. You may need to start off slow if you’re not used to the movements, but over time, you’ll become a hula hooping—and fitness—expert!
Hula hooping has become one of the latest fitness trends, and for good reason. It offers a wealth of health benefits that range from working out up to 30 of your body’s muscles and burns more than 400 calories an hour! Talk about a great workout!
Hula hooping has been around for a long, long time; so why does it seem like people are only recently realizing the incredible health benefits that this circular device that spins around the hips offers? If you are just getting into hula hooping for fitness and you are wondering how it has evolved from a children’s play thing into a powerful tool for health and wellness, read on to learn more about the evolution of the hula hoop.
While nobody knows for sure how hula hoops became a part of fitness regiments, records do indicate that they were used as far back as ancient Greece. Known as some of the greatest and strongest athletes in history, the ancient Greeks used hula hoops for exercise. While there is no evidence that proves hoops were used in the early Olympic games, one has to wonder if they were used as a tool to get into shape for the events.
Records indicate that Native American tribes as far back as the 1400s used hula hoops as tools in their dance as a means of telling stories. A circle with no beginning or end, the hula hoop was used by many tribes to signify the continuous circle of life.
Dancers would use several hoops of various sizes to represent a variety of symbolical animals, including eagles, butterflies, coyotes and even snakes. Today, Native American tribes carry on the tradition of dancing with hula hoops to tell the stories that their forefathers shared. The evidence of the hula hoops providing valuable fitness benefits can be seen in the depictions of ancient Native American hoop dancers who were very physically fit, and can be seen in the exceptional physiques of those who dance with them today.
Hula hoops came into the mainstream in the late 1950s. In Australia, children played with hoops made of bamboo and twirled them around their waists for exercise. A popular Australian toy manufacture, Toltoys, began making hula hoops out of plastic when they became so popular that the production of bamboo hoops could no longer meet the demand.
The use of hula hoops as children’s play things spread to the US when the founders of Wham-O, a California-based toy company, supposedly visited Australia, saw how popular the toys were, and decided to start mass producing and marketing them in the US.
This ‘new’ toy gained rapid popularity in the late 1950s, becoming one of the most beloved children’s activities in the US. When sales of hula hoops started to lag, Wham-O started to modify their initial design, placing ball bearings inside the tubes so that they would make noise and further attract the interest of children. The ball bearings also added weight to the hoops, stepping up the physical fitness factor that they provided.
The benefits of using hula hoops for exercise have long been known, but only in recent years has the fitness hooping trend really taken off. In looking for ways to make exercising more interesting, enjoyable and engaging, people began to add hula hoops to their workout routines. The hoops provided exceptional results, which ushered in the use of different types of hula hoops, such as the weighted hoop, and of the latest and most advantageous exercise crazes.
If you haven’t yet jumped on the fitness hooping bandwagon, you really need to give it a try. After just a few sessions, you will realize the complex benefits such a simple device can offer.
Since their arrival on the scene in the 1950s, hula hoops have long been a fun way to exercise. And with the rise of circus fitness in recent years accompanied by the rising art of hoop and aerial dance, hula hooping is more popular than ever!
But did you know that besides being a fun, relatively inexpensive way to work out--hula hooping also comes with a lot of health benefits as a full-body workout tool?
Like many sports, hula hooping requires and helps build hand-eye coordination. To keep a hoop spinning around your waist requires your brain to work hand-in-hand with your muscles to maintain a steady directional movement. It’s like patting your head and rubbing your tummy, but with a hula hoop! What’s more -- hula hooping requires you to dig in your feet a little to maintain balance and stability, so it also helps improve your balance overall. If you really want to challenge your brain, you can branch outside of hula hooping in one direction around your waist and learn a variety of hula hoop tricks, including hand hooping, doubles (hooping with two hoops), and more. Training your body to do these tricks will strengthen your neural pathways and result in a marked improvement in your coordination.
It’s a well-known fact that exercise helps your brain release endorphins, which are related to feelings of safety, well-being, and intense happiness. But hula hooping can promote an even higher level of euphoria by allowing you to reconnect with your childhood -- many people say hooping helps them engage with a more spontaneous, playful side of themselves that they might have to keep under wraps at work or in a more aggressive form of exercise. Because hula hooping is associated with childhood, it’s rare to see someone without a smile on their face while they hoop -- you are more likely to feel more vibrant and youthful after hula hoop use. Many even describe a boost in self-confidence and self-expression after regular hula hooping. The repetitive motion of hooping and body engagement can also act as a form of meditation for some, allowing your workout to be a calming, restorative exercise that promotes happiness, well-being, and peace.
It might seem strange, but hula hooping is actually fantastic cardiovascular exercise. If you hate running or jumping on a machine at the gym, a hula hoop is a great way to get cardio in each week. The heart is the muscle that needs more of a workout than any other part of your body, and you can feel your heart rate start to race the more vigorously you hula hoop. If you want to make your workout more intense and push your heart rate up, consider multiple hoops or hula hooping tricks that work your whole body. Cardiovascular exercise can help promote lifelong health and reduce the risk of heart disease -- who knew that a plastic hula hoop could give your heart such a workout?
It might not seem like it, but it’s pretty impossible to move your hips without engaging your spine. The rhythmic motion of the hoop back and forth increases blood flow to your spine, which can improve your spine strength and flexibility if done regularly. Your spine is a powerful, yet delicate instrument in your body and giving it a proper workout and stretch without overdoing it (which hooping is perfect for) is a prime way to promote spine stability in the long term. Hooping is also a low impact activity, so if you have a bad back or sensitive spine, it’s a great way to strengthen your spine and promote back health without risking injury to yourself.
Given that hula hooping primarily occurs around your waist, it should come as no surprise that it’s a great way to work out your core. Regular hooping can strengthen your waist and stomach muscles. If your waist is a problem area for you, hula hooping can be an excellent way to target this area without running, executing specific aerobic exercises, or dieting. Hula hooping uses your abdominal muscles (upper and lower) as well as your back muscles, all of which can help burn abdominal fat and tone your midsection. When you’re rocking that six-pack in your bikini body, you can thank your hula hoop.
Though it may be a killer core workout, hula hooping doesn’t just work out your abdominal region. It can easily be a full body workout, exercising up to thirty different muscles throughout your body. As you wiggle around to keep the hoop moving, you’re using nearly thirty different muscles and special workouts can help target particular areas. The American Council on Exercise found that waist hooping can burn approximately 400 calories per hour. Though waist hooping alone works out a multitude of muscles, you can also hoop on your chest, arms, feet, hands, shoulders, hips, and more. This can make your workout more intense and target areas you want to focus on.
There are a multitude of hula hooping moves, and you can even buy Special DVDs with workout programs designed to help maximize your full-body hula hooping workout. Depending on your posture, the placement of your feet and hips, and the part of your body circling the hoop, you can work everything from your abdomen to your glutes to your biceps. Here are three simple moves you can try at home to get a killer hoop workout.
Now, grab your hoop and have some fun!
Hula hoops aren’t just for the waist. Dancing with hoops—or “hooping”—incorporates the arms, legs, neck and anywhere else the hoop can twirl. To add to the crazy coolness, hooping encourages using multiple hoops at once for a hypnotic hoop-centric routine.
Hooping is serious. There are professional competitions that honor the best hooping routines—some of them featuring as many as 50 hoops at once. Hooping.org even hosts a Hooping Idol competition to find the best hoopers.
Dizzying twirling displays feature different hued hoops some with unique designs or even lights. Hooping techniques can vary with the individual. There are Native American-inspired hooping, LED hooping, Hip Hop hooping and more.
For beginners who are unsure where to begin with the hoop, start with a bigger hoop and start slow. Remember that bigger hoops twirl slower, so create a dance that involves slower beats.
Hooping.org addresses the 5 P’s that every new hooper should know: patience, practice, personality, perseverance and pass it on. The last “P” simply means that hoopers should share their love and passion of hooping with others.
In an article for PopSugar, Hoopnotica master trainer Jocelyn Gordon pointed out that beginners should channel their inner child: "If you start remembering it's a kid's toy, you stop taking yourself so seriously. You take yourself less seriously, and you have more fun."
Before hooping, hoopers must find their hoop and not all hoops are made for hooping. When using hoops for dance, the weight matters. Say yes to heavier hoops if just beginning the hoop dream. Heavier hoops are easier to control. However, bigger hoops twirl with less zeal and speed. Do not use weighted hoops for hooping, as weighted hoops should only be used for exercise.
Those with more hoop experience should opt for lighter hoops, especially when moving with fast beats and using multiple hoops on different areas of the body.
Many hooping sites offer online stores that sell hoops. You can find a great resource to find different hoops and their manufacturers. And, of course, there are also brick and mortar stores.
When shopping for hoops, always keep weight and size in mind. Smaller hoops can be used on the arms or legs. Bigger hoops can be used around the waist. Costs will vary by manufacturer, as will the colors and designs of the hoops. Many well-known sporting goods stores carry a variety of hoops…avoid any hoop that is labeled for fitness, however, as this often indicates a weighted hoop. You can also shop for travel hoops to use for on-the-go.
Elaborate hoops are always available, but save the craziness for competition or when hooping is mastered. Start with a basic heavier adult-sized hoop…then practice, practice, practice.
No matter what size hoop is used, every hooper burns calories doing what they love—keeping those crazy hoops in motion to the music. Some hoopers claim to burn hundreds of calories. However, the fun of the experience is the true benefit of hooping—burning calories is just a bonus.
Hoops incorporated into dance routines have always held a unique popularity. Now hooping has elevated to an international phenomenon. From light-up hoops that offer a fun flash to techno music backbeats to Native American-inspired tribal hoop dances, hooping has evolved into an art form that illustrates the creativity of each performer.
Maria Kang made headlines for her “what’s your excuse” fitness proclamation when she posted a photo of her toned body. Kang, a mother of three boys, included arrows in her photo pointing to her stretch marks, her abs, her toned arms and her thighs with notes like “not a trainer, a model or fitness model,” “strong not skinny” and “no personal chef.”
An arrow pointing to her head noted that the busy mom “works 8 hours a day” while an arrow to her eyes clarified that Kang, like most moms, runs on “limited sleep.”
Kang’s purpose in posting the picture was to show that busy working moms still have time to keep their bodies fit, toned and healthy. Kids, her picture posited, are not an excuse for letting the body become neglected.
For many moms, the very idea that there are “no excuses” for fitness and a toned body feels insulting. The very nature of being a mom means taking the last priority. Kids and the husband—even the dog—they come first. What mom has time to work out or go to the gym?
Moms need to carve out time to care for their bodies and minds, and the truth is that there is, in fact, time for mom. Most moms, however, just don’t take that time. They won’t. They feel guilty, and time feels like an indulgence.
Getting physically fit, exercising and toning the body doesn’t require a gym membership, nor does fitness require money. Exercising does require a little time, effort and imagination. The easiest way to check off all three of those requirements is to get fit in a way that allows mom to include the kids: hula hooping.
Hooping is fun—both for kids and parents. There is a silly and playful aspect to trying to keep a hoop in motion. A body that stays in motion is moving and…getting fit. Moms, grab the kids and grab a hoop. Here are eight ways that hula hooping can help you get fit and stay in shape:
Moving the hips to rotate the hoop and keep it in motion takes energy. On average, hula hooping burns seven calories a minute. So a 15-minute session will burn 108 calories.
The best way hooping helps moms is that they can allow the kids to join in on the fun. Hula hooping doesn’t require a babysitter, and it doesn’t take time away from the children. Have them grab a hoop, turn up some upbeat music and hoop together.
Pregnancy stretches the belly. Tone the core by hooping. The act of rotating the hips to move the hoop utilizes the core muscles and strengthens them. Kelly Osbourne trimmed inches off her waist by adding hula hooping to her exercise routine. Be sure to use a weighted hula hoop for maximum benefit.
Hula hoops are a cheap workout. A weighted hoop costs around $40. Or buy a traditional hoop for less and add weights. No gym membership required!
Moms can hoop in the basement, outside with the kids, at a park when the kids are playing. Hula hoops can be taken anywhere. Space remains the only major requirement. Clear a room and have fun!
Moms don’t have to be savvy to use a hula hoop. The goal is to swivel the hips and core to keep the hoop in motion. The fun is in learning to keep the hoop in motion. For novices, opt for a larger hoop as they are easier to maneuver.
Rotating the hoop also helps joint flexibility and is a great way exercise choice for those with arthritis.
Exercising releases endorphins, which help us feel happy. Exercise also helps with self-esteem and alleviates stress. Busy moms who face a tough day with the kids get a much-needed mental boost when they exercise.
Busy moms feeling the pressures of everyday stress with the kids, a job, the house and everything else need to step back and carve out time to take care of their own needs. Physical fitness is important at all ages and across all life stages. Hooping fulfills a fantastic fun fitness option for busy moms to stay in shape with the kids.
Do you find yourself traveling often for work or pleasure? It can become pretty difficult to stay in shape while keeping up with your busy travel schedule, but, fortunately, there are a few things you can do to make your life easier! Keep reading for a few must-have tips!
Before you leave for any work-related trip, try to plan ahead! Ask your boss for a rough schedule of how you’ll be spending your time, and then plan when, and where, you’ll be exercising. Many people also find it convenient to research area restaurants ahead of time and consider what they will be eating. Of course, you should also plan time to explore the city or country that you’re traveling to. Remember, travel is your window to the world!
Sometimes, the hustle and bustle of preparing to leave for a trip can make you very forgetful! Try writing a packing list ahead of time so that you don’t forget anything important- like your sneakers or athletic shorts!
People really underestimate the positive effects of hula hooping. This simple activity can torch an impressive amount of calories, burn fat, and tone your entire body! That’s why it’s so important to include a travel-sized hula hoop on any work-related packing list. Curious?
Remember, staying healthy while traveling is your responsibility! You should expect a learning curve when you’re first trying to get in shape, but you’ll eventually find it easy for you- especially if you follow our tips! Life can be crazy and busy, but that’s not a reason to let your health fall by the wayside.
If you’re a busy adult who loves to workout and travel, purchasing a Hoopnotica Hula Hoop is a perfect step for you! It will allow you to exercise no matter where you are in the world. When you’re ready to get on the path towards better health, check out the Hoopnotica website!
Staying active and fit during pregnancy is important for both the mama-to-be and her developing little bean. Not only does exercise during pregnancy help to keep weight gain under control, but it also provides a wealth of other benefits, including:
If walking on a treadmill, aerobics or riding a stationary bike aren’t your cup of tea and you’re looking for an exercise routine that’s a bit more exciting, you might want to give hula hooping a try.
There are some pretty excellent reasons why hula hooping is such a great exercise for expectant moms. What are some of the biggest advantages of this workout routine?
There isn’t any impact on the joints. Aches and pains are one of the biggest side effects of pregnancy that women have to endure. A growing belly and the production of the pregnancy hormone relaxin put tremendous strain on the joints, which leads to lower back and pelvic pain.
Since hula hooping doesn’t put any strain on the joints, it doesn’t aggravate pregnancy-related aches and pains, making it an ideal exercise for those expectant mamas who want to avoid any added pain.
It can improve balance. That growing baby bump can throw off a woman’s center of gravity, making her feel unsteady on her feet. Because hooping strengthens the core, it can actually improve balance and coordination during pregnancy, making a woman feel more steady on her feet.
It keeps blood pressure in check. High blood pressure is problematic for all people, but during pregnancy, in particular, it is a serious problem that can lead to preterm birth.
Hula hooping does wonders to improve cardiovascular health. It strengthens the heart, allowing it to pump more efficiently, thus reducing a pregnant mama’s heart rate and blood pressure.
It’s just fun! Hula hooping will make any expectant mom feel like she’s a kid again. It’s far more entertaining than riding a stationary bike or walking on a treadmill; plus, it will ready mama for any hula hooping challenges that she and her child may partake in later on.
Like all things in life, there is a downside to hula hooping during pregnancy; namely, it may be difficult to keep that hoop up and moving.
As that baby bump grows, it may be more challenging for an expectant mama to keep the hoop around her waist and keep it moving in a circular motion. To avoid this challenge, pregnant women should try different hoops on for size. For example, a weighted hoop may actually be easier for her to control.In conclusion, when comparing the pros and cons of hula hooping, it’s safe to say that this is an excellent form of exercise for pregnant women to engage in.
Losing weight can help you deal with many health problems such as high blood pressure, cholesterol, and blood sugar. Weight loss can also help improve cardiovascular health as well as bring about improvements in breathing and circulation. However, understanding healthy ways to lose weight and maintain that weight loss is often overlooked. Fad dieting and fitness trends, have made it difficult for people looking to lose weight to know not just where to start with their weight loss journey, but also what will actually work in the long-run.
Those looking to lose weight often are looking for quick ways to shed pounds. However, many popular diets and weight loss practices are unhealthy. Extreme dieting, such as fasts or diets that cut out essential food groups such as carbohydrates or fats completely, are result in just temporary results with participants usually gaining back any weight they have loss once they end their diets. Quick fix diets and strenuous exercise can lead to faster weight loss; however, studies show that those that lose weight gradually, about 1-2 pounds per week, were able to successfully keep the weight off. This could be because gradual weight loss routines turn into healthier lifestyle choices and tend to turn into more long-term diet and fitness routines. Whereas, dieting and massive exercise routines tend to only last for a short period of time.
The best way to lose weight and maintain that weight loss is to have a nutritious and well-balanced diet that is supplemented with regular exercise. Even just a small amount of weight loss can bring about many benefits that go beyond physical health. According to the National Weight Control Registry, those that reported to have maintained their weight loss found that not only did their physical health improve but also their mental health. Participants in the study reported having higher energy levels, improved mood, and more self-confidence.
If you are looking to shed some weight a healthy diet can help get you to your goal much quicker. Although regular physical activity is important, diet is about 75 percent of what contributes to weight loss. According to studies, those that maintained a healthier diet often saw weight loss results quicker than those that relied on exercise alone. The general rule is to use up more calories than you take in, so that if you want to lose 1-2 pounds a week you will need to burn about 500- 1,000 calories more than you take in per week. Counting calories is not the only thing you should take into consideration with your diet. To stay successful on a weight loss journey, you would need to think about the nutritional value of your foods and be mindful of what you consume. Consuming certain foods will also help with weight loss and can help improve your overall health.
Experts recommend eating a diet rich in fruits and vegetables as well as lean meats and whole grain carbs. These foods will not only nourish you but keep you full longer and curb your appetite, so that you are able to cut down on snacking. Eating lean meats with little fat and whole grain carbs will give you energy that can sustain you throughout the day. Foods rich in vitamins and fiber such as leafy greens are essential in a weight loss diet. Incorporating greens such as lettuce, kale, and spinach can also help you feel full in between meals for longer because of their high fiber content. Also, foods that have high water content can also help you shed some pounds. Often people tend to snack throughout the day because they confuse the feeling of being thirsty with the feeling of hunger.
Drinking a lot of water is also key to losing weight as well as staying healthy in general. Most people should be drinking about eight 8-ounce glasses of water everyday, but that will fluctuate depending on weight. The body is about 60 percent water and staying hydrated can help your health in more ways than just weight loss. Hydration helps with clearer skin and stronger hair and nails. Enough water also ensures a healthy digestive system.
While diet plays a big role in weight loss, regular exercise will help facilitate losing weight and you will see improvements in other facets of your health. Creating an exercise routine and scheduling that time like you would any other appointment can help you feel more motivated for physical activity. For weight loss, you want to focus on cardio and strength training routines with a few recovery days where you skip working out or have low impact fitness such as yoga to help restore your muscles. Cardio workouts are the best for losing weight because they burn the most calories.
Hula hooping for weight loss is especially beneficial for getting rid of that stubborn belly fat as it activates the muscles around your waist as well as your core. The workout has the same benefits as other aerobic workouts such as zumba or pilates. The repeated motion of swinging your midsection and hips helps to keep these targeted muscles moving.
According to a 2010 study by the University of Wisconsin-La Crosse, hula hooping can burn about seven calories a minute. That means in just ten minutes you already would have burned about 70 calories, all the while having a fun workout.
The same study found that hula hooping is also a great cardiovascular exercise as participants in the study averaged 151 heart beats per minute while engaging in the activity. Cardiovascular workouts such as hula hooping not only help you lose weight but also keep you in overall good health as it gets your heart pumping and circulating to ensure you have a healthy system.
Weight loss is not all about seeing the numbers on a scale reduce. Weight loss is about adopting a new healthier lifestyle and successful weight loss comes with making drastic changes to your everyday routine. However, with careful planning and self-discipline getting to a goal weight and maintaining it can become easier with time. Healthy eating and regular physical activity are the key components to successful weight loss in the long-run.