Sunflower 1. The heavier the hula hoop, the better the effect?
In fact, heavier is not necessarily better. Perhaps a heavier hula hoop requires more effort to swing at the beginning, but then it becomes an inertial exercise. The key point is that the exercise time must be long enough, otherwise short-term strenuous exercise is only anaerobic exercise, which will only cause muscle soreness and will not consume excess calories. In addition, when the hula hoop is swung, it will hit the organs (such as kidneys) in the abdomen and back. The impact force of a too heavy hula hoop is relatively large, and there may be a risk of injuring the internal organs, so it is better to choose one with moderate weight!
2. How long does it take for exercise to achieve fitness effects?
Hula hoop shaking is a whole-body exercise that can achieve the effect of weight loss, but the exercise time must be long enough. Because the intensity of hula hoop shaking is not very strong, only by extending the exercise time and doing it continuously to reach the stage of aerobic exercise can the body's stored fat and excess calories be consumed. How long should you shake to achieve fitness effects? You may wish to refer to the "333" exercise promoted by the National Sports Committee. Exercise three times a week, for at least 30 minutes each time, and your heart rate should reach 130 beats. Since the intensity of shaking the hula hoop is not enough, if you want to increase your heart rate, you must speed up the shaking.
3. Not suitable for those with lumbar muscle strain or calcium deficiency?
Because shaking the hula hoop mainly relies on the waist, it fully exercises the psoas muscles, abdominal muscles, lateral psoas muscles and other parts. Consistent exercise can achieve the effect of tightening the waist and abdomen. However, we need to remind people with lumbar muscle strain, spinal injuries, osteoporosis patients and elderly , is not suitable for this sport. In addition, before shaking the hula hoop, you should do some stretching exercises to stretch the ligaments and avoid sprains.
Exercise is not something that happens in a day or two, and obesity is not caused in a day or two. No matter what kind of exercise you engage in, remember to grasp one principle: long-term and continuous, a little breathless but not too breathless. I believe you will become a member of the Yaoyao family soon.
4. Is it easy to hurt your waist while spinning a hula hoop?
For older people, the emphasis on weight loss no longer lies in body shape, but in healthy . Whether it is high blood pressure, heart disease or diabetes, a very important prevention and treatment measure is to maintain weight. In order to achieve this goal, people began to play the hula hoop, which was once popular in the early 1990s.
However, experts believe that hula hooping is not a large amount of exercise and is difficult to achieve weight loss. Improper activities can easily cause adverse consequences. Because turning the hula hoop is a simple waist exercise, the amount of exercise is not large. If you want to achieve the goal of losing weight, you must have a long enough exercise time, and it must be continuous and uninterrupted exercise to consume the fat stored in the body and excess calories. It is basically required to exercise 3 times a week, for at least 30 minutes each time, and the heartbeat reaches 130 beats per minute. However, for the elderly, this standard is obviously too high. Because shaking the hula hoop mainly relies on the waist, fully exercising the psoas muscles, abdominal muscles, and lateral psoas muscles, twisting the waist for a long time can easily cause or aggravate lumbar muscle strain, lumbar facet joint hyperplasia, and lumbar disc herniation. Most elderly people suffer from osteoporosis, which will aggravate the condition.
Secondly, a heartbeat of 130 beats per minute is a huge burden on the heart of the elderly and can easily induce arrhythmia or heart failure. In addition, long-term twisting in the same direction can easily cause intestinal volvulus. Therefore, if the elderly want to lose weight, it is better to engage in aerobic exercise such as brisk walking, jogging, swimming, etc.
