How much is suitable for girls to use hula hoops for weight loss

The recommended weight for women to use hula hoops for weight loss is to choose a medium weight version of 1-2 kilograms, which needs to be adjusted according to personal waist and abdominal strength foundation. Individuals with a larger body weight or weaker core muscle group can start from 1 kilogram, while those with exercise experience can choose 1.5-2 kilograms to enhance their fat burning effect.

Choosing a lightweight hula hoop weighing around 1 kilogram is more suitable for weight loss beginners and people with insufficient waist and abdominal strength. This weight can ensure continuous rotation for more than 15 minutes, avoiding muscle compensation or sports injuries caused by excessive weight of the equipment. The lightweight version has less compression on internal organs, making it particularly suitable for women in the pre - or post natal recovery period. When rotating, attention should be paid to keeping the abdomen tight, and the goal of burning fat can be achieved by extending the exercise time. It is recommended to train for 30-40 minutes each time. A moderate weight hula hoop weighing 1.5-2 kilograms is suitable for people with more than three months of exercise experience. Heavier equipment can enhance the activation level of core muscle groups, and a single training session can increase calorie consumption by about 20%. But it is necessary to control the single use time within 20 minutes to avoid excessive load on the lumbar spine. During menstruation, patients with intervertebral disc herniation, and those under six months postpartum should avoid using it. When rotating, abdominal breathing should be used to avoid holding breath.

Using hula hoops for weight loss requires dietary management, and maintaining a daily calorie deficit of 300-500 calories is more effective. It is recommended to choose a professional weight loss hula hoop with a built-in gravity ball to avoid using inferior products filled with sand particles. Before and after training, it is necessary to warm up and stretch the waist for 5 minutes, exercise 4-5 times a week, and alternate with other aerobic exercises. If there is waist pain or dizziness, it should be stopped immediately. Patients with lumbar spine diseases should use aggravated hula hoops under the guidance of rehabilitation physicians.