Category Archives: Sport and Outdoor

Fitness hula hoop (hoop): fun and effective

Many can still remember that it was quite normal in his / her childhood to propelling. Propelling’s still fun to do. For both young and old. Unfortunately, adults often are unable to have a child’s hoop dashing laps to run the body. But why this does not work anymore? This is because these hoops are too light. For those who still like to propel – it’s also good for the figure – there is a heavier hoop are available. This is a special fitness hula hoop.


History of hoop

The first hoops from the period 300 BC. It was then already thought hooping was good for the health. In place of the hoop circles to rotate the body, the hoop was allowed to vertically over the ground roll. They ran back and gave an occasional hand or a stick a little tap on the hoop in the hope that the hoop was rolling. This way of propelling became done in the 60s of the 20th century. Everything but had been used for this purpose a circular shape.

Genesis hula hoop

Sailors arrived at the beginning of the 18th century found out that they were in Hawaii hip swaying movements and that could well ? with a hoop. falls In 1957, the hula hoop was – after it had been years away – reinvented again. It then became the rage.

Which are used more hoops

The hoop is not only used to join a game. Hoops are also an integral part of rhythmic gymnastics and also made into a circus uses hoops. In ancient times (19th century) hoops were even incorporated into clothing. Thus arose the hoop skirts. However, these are not to be found. Only in wedding dresses are sometimes used hoops. Even in workouts in gyms are used hoops. These are no ordinary hoops, but Fitness Hula Hoops.

Hula hoop

Hula hoop is done with a hoop. A hoop is an object that has the shape of a circle, and that of plastic is made of. Long ago, there were already hoops and these were of cane or bamboo. The art of propelling is to make the hoop without the use of the hands as long as possible dashing laps to rotate the body. It is great fun for young and old to do, and it is also very good for the body. You get a slimmer figure.

Other names

The following names are used next to the name hula hoop:

  • trundle a hoop
  • hula hoop
  • hope dance

Fitness Hula Hoop

Fitness Hula hoop – also known body heap called – is a heavier, larger and thicker than the children’s hoop hoops that are available at toy stores. Since the hoop is heavier, wants the hula hoop easier. A hoop from the toy store is a one piece, while a fitness hoop consists of six parts. These six sections are clicking very straightforward. You can remove the hoop, even apart, for example, take on holiday. Sitting bumps on the inside of the hoop. These bumps can be included in the beginning take care of bruises.

Diameter and weight

Hoops from toy stores are often between 71 and 91 centimeters and weigh around 250 grams. A fitness hoop is between 91 and 108 centimeters. There is a difference in weight. They are among others available in the following weights:

  • 0.75 kg
  • 1.2 kg
  • 1.5 kg
  • 1.8 kg
  • 2.1 kg

Which hoop is right for me

This depends on your height and weight. Someone who is great can easily have a larger hoop than someone who is smaller. This could be tested as follows: when the hoop before you put on the ground, he should come between your waist and chest. On the weight of the hoop could be used, the following as a guide:

weight hula hoop Body weight
1.2 kg <55 kg
1.2 – 1.5 kg 55-70 kg
1.5 to 1.8 kg 60-80 kg
1,8 – 2,1 kg > 80 kg

In general, it is recommended that a hoop with a weight of 1.2 kg for a beginner. If you have a weak lower back trouble, you would be wise not to choose a too heavy hoop. Are your back and abdominal muscles strong, you could opt for a heavier hoop.


As indicated earlier, can cause the bumps on the inside of the hoop at the beginning of painful and even bruises. In most cases, there is no longer any question of the course of time. If it turns out that you, even if your hoop for a while, still gets bruises on your body, you may decide to do a special hoop belt purchase (hoop band).

Hoop workout

You can of propel a real workout. This can be done easily at home. For example, you look at the television and in the meantime let the hoop buttons to rotate your body. If you do this example ten minutes, you burn about 100 calories. This, of course, depends however on how intensively you hoe pelt and how heavy the hoop. With a heavier hoop, you will burn more calories than a lighter hoop. Besides burning calories is a hoop workout also good for include:

  • strengthen abdomen, buttocks, legs and back muscles
  • to improve the stability in the torso
  • improve the condition
  • smoother making the hips and back
  • locomotion
  • reducing the waist size

Hula hoop in the gym

In addition to hula hoop at home, there are more and more gyms with fitness hula hoop is used in a group lesson. These classes are usually aimed at improving the figure.


How propelling

It is very important to build up quietly propelling. But how do you propelling?

  • Make sure you have a little standing in a straddle with your knees slightly bent
  • hold the hoop with both hands and place it behind your back
  • give your hands a hard swing to the hoop (he starts moving)
  • move your belly and back and back and forth from left to right
  • push with your stomach (abdominal muscles tightened) at the hoop on
  • shift your weight from one leg to the other

If all is well the hoop circles will revolve around your waist. You can also propel from your hips, but it is less effective than from the belly. Should it happen that the hoop falls down, then you can give small boosts to the hoop with your hips to. The hoop will come again later. It is then also convenient to have to drop slightly at the knees. Please note that you alternate between left and right.

Safe sports with back pain

What painless can work is very welcome for the experienced athlete. Delicious can go to the extreme, without suffering pain, is indeed critical for those many sports. All kinds of physical ailments can, unfortunately, impede the exercise. An example of such an ailment is back pain. Back pain can be harmless, but also very painful exercise which can be unhealthy and unsafe. Swimming, cycling, and walking are excellent exercises for the back muscles. Less safe and healthy for the back are weightlifting and rowing.


Sports: relaxing and enjoyable

Regular exercise is recommended by all doctors to maintain fitness and health. Too strenuous exercise is not necessary. Two or three times a half hour to an hour of exercise works very well. Sport should be a fun and stay. Also it should serve as a relaxation method in the busy hectic days. Physical discomfort, such as back pain, could be a serious handicap to the pleasurable experience of your sporting activity.

Safe sport to practice with back pain

Hiking or walking

Walking is a very good sport if you have back problems. You do not even need to walk slowly. Walking keeps your body moving and avoiding stiff muscles. The route of your hike you can decide. The one time you walk on a flat course and sometimes you looking, for something more hills or forests. Walking is physically more demanding than walking. You weights are after all heavily loaded with. Yet it is usually not a problem if you have back problems. A soft forests or a Finnish track are the ideal substrates to go running.


Cycling is appreciated by the patients. Ensure correct position of the saddle and make sure you ride with your back straight. Cycling preferably at a leisurely pace and get settled down again to walk.


Rollerblade / roller blading

Roller Blades has little impact on the back muscles. You work too heavily taxing on your fitness without the back muscles. Moreover, you automatically train the back and abdominal muscles to keep the body balanced on rollerblades.


Rugzwemmen is a great workout because your back muscles are trained, and the spine remains in a central position. Your body is carried by the water. The crawl swimming technique is highly recommended. The swimming techniques breaststroke and butterfly avoid your best because you assume an attitude hollow of your lower back.


Dancing can be both good and bad for your back muscles. Line dancing, folk dancing, and salsa are well tolerated by dancers with back problems. Ballet, hip hop, and intensive aerobic exercise can be avoided, of course.

Unsafe Sports


Cycling creates a lot of extra pressure on the intervertebral discs. You sit for a long time hunched which is very bad for the back muscles. Cycling is quite possible, but at a slow pace so you do not overburden your body and back.


When skiing is your back muscles taxed very intense. The black and red slopes are enormously stressful. Additionally, you can be tough while skiing with a high risk (back) injury and personal injury.

Rowing and weightlifting

These two sports are very taxing on the intervertebral discs. In rowing, you charge the spine by continuously bending and stretching it. Weightlifting is in addition to the burden on the intervertebral discs, also very stressful for the facet.

Sports with back pain: do not you?

Depending on the type of sport and the pain you feel, you have to make a decision or exercise with back pain or is still safe and sound. In most cases, it is (lower) sports still healthy at back pain. However, it can in some instances truly be advisable to stop exercising.

Sport is safe with a plain backache

When innocent pain flares back pain with periods again. A plain backache is also when you have back pain by silent too long to sit or too long to adopt the same attitude. In many cases, improve back pain when you’re in motion. Sports is safe if you recognize any of these symptoms. However, if you are unsure or have doubts, you can always contact a doctor or physiotherapist.


Not safe in heavy and severe back pain

Stop exercising is recommended when you have constant and radiating pain to other limbs. It is also not recommended if you have just fallen. Decreased strength or tingling in your legs are also reasons to immediately stop exercising. Typically, athletes find quickly the difference between an acceptable back pain (more sports) or severe back pain, which you better immediately stop exercising.

Three Tips to exercise safely with back pain

Sports with back pain is not an issue. Pain is a signal in which the body indicates that the pain threshold is exceeded. You will move each time under the pain threshold of your body, to prevent back pain.
If you still have pain, just choose your better temporarily for sports that do not strain the joints. Swimming, hiking, and yoga are good examples of this.

Back patients would do well to recreational sports, outside of competition. Matches necessitate a lot of your body. If you do not play in the competition, you have the easier option once to skip a workout.

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