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But the bigger and heavier the hoop, the easier it is to keep going, which means you may be able to do it for a longer period of time. The smaller and lighter the hoop, the more energy it takes to keep the hoop going.
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The hoop should reach somewhere between your waist and midchest when it's resting vertically on the ground. If you try a weighted hula hoop, use a hula hoop that's the right size for you. Aim to do strength-training exercises for all major muscle groups at least two times a week. Being active for short periods of time throughout the day can add up to provide health benefits. But even small amounts of physical activity are helpful. Greater amounts of exercise will provide even greater health benefits.
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The guidelines suggest that you spread out this exercise during the course of a week. Keep in mind that for most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or an equivalent combination of moderate and vigorous activity. On average, women can burn about 165 calories in 30 minutes of hula hooping, and men can burn about 200 calories in 30 minutes of hula hooping. Hula hooping can provide similar results to other types of aerobic activities, such as dancing - including salsa, hula, belly and swing dancing. You can use a weighted hula hoop as part of an overall fitness program to add variety to your workouts or simply as a fun way to get more active. Weighted hula hoops are bigger and heavier than are traditional hula hoops.