What should you pay attention to when spinning hula hoops to lose weight?

　　1. 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 exercise and 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 will 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.

　　2. 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!

　　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.