Most new users are surprised to find that they can keep their Powerhoop in motion in just a few minutes. Why? Because the weight and large diameter make Powerhoops much, much easier to use than small, lightweight hoops. Think about it: If a hoop were only slightly bigger than your waist, how fast you would have to move to keep it spinning? The converse is also true; a large diameter allows for a slower, steady motion and the weight of the hoop increases the momentum needed to keep it going.
Use your Powerhoop for no more than one or two minutes on the first day, and increase gradually as your muscles get stronger.
Overuse can result in soreness, and even bruising. We do not recommend using a weighted hoop for more than 15 minutes per session. Do not use weighted hoops while pregnant or on blood-thinning medications, or if you have any injuries or health problems. Check with your doctor or physical therapist if in doubt.
Before getting started:
Take some measurements! Download your Six-Week Progress Chart and check out this tutorial on how to measure your body.
- Hold the Powerhoop level with both hands, keeping two links pressed up against your lower back. Place your feet hip-distance apart and step forward with one foot, about 10 cm (four inches). Stand up straight and soften your knees slightly so your body feels stable, balanced and relaxed.
- Still standing up straight and keeping the hoop level, feed the Powerhoop across the abdominal muscles in the same direction as your forward foot. Speed is important so give it a good push. Move your hips forward and back (not side-to-side) to keep the Powerhoop spinning. Tighten your abs and “push” against the impact of the Powerhoop with your tummy.
- Stop your Powerhoop, switch the position of your feet, and hoop in the opposite direction. That may seem difficult at first, but for balanced training it’s very important to use your hoop for equal time in both directions. Hooping builds abdominal muscle quickly; if you don’t hoop both ways you might actually notice that you have become firmer and slimmer on one side of your body!
- A common mistake is launching the hoop at an angle. Stand straight and keep the hoop level when you set it in motion.
- Keep your speed up. Some people do fine for a few spins, reduce their speed, and watch the hoop tumble to the floor.
- There are certain body types that make hooping more difficult. If you are apple-shaped (your hips are smaller than your waist), it may take you longer to get the hang of hooping.
- If you begin to feel discouraged, take a break and try again in an hour or two. Sometimes a little “time out” is all that’s needed.
So you know you need to lose the inches right? But I am pretty sure you have some questions for me before you buy. That’s great. I would be worried if you didn’t have any questions. Here are the most common questions which I hear all the time and hopefully helps you.
Occasionally we are asked whether it is safe to use weighted hoops, and if there is any risk of damage to the kidneys or other internal organs. Many people have never tried fitness training with weighted hoops and are unsure about what it’s like.
Most people don’t realize that their kidneys are deep in the abdomen and are protected by the spine, lower rib cage, and strong muscles of the back. This location protects them from all but violent impact, such as blunt trauma from a car accident or penetrating injury from a gunshot wound. Your doctor will confirm that these types of injuries are not something you would get from a hula hoop. Even mild bruising of the kidneys, caused by trauma, is characterised by extreme pain and blood in the urine. There have been no such reports from our customers or in the medical literature. (You can read more about kidney injury at this link.)
Bruising: Those who follow Powerhoop’s user recommendations rarely experience much discomfort, but beginners who “overdo” are certain to notice some stiffness and soreness, and even bruising around the waist. The purpose of a wavy, weighted hoop is to challenge the body and cause it to build a protective shield of core muscle, and the fact that soreness goes away so quickly is a testament to the hoop’s effectiveness. Still, bruises can be alarming and painful, they can create negative attitudes, and they are completely unnecessary for getting fast results.
We at Innertrak have been selling Powerhoops for six years, have sold over 200,000 Powerhoops in Scandinavia and are avid hoopers ourselves. We pay close attention to the medical literature, and to our knowledge there have never been reports of internal injuries or any illness associated with hooping, aside from bruising in new users who overdo. We know a number of physical therapists who use Powerhoops in their practice because they stabilize the spine and build protective core muscle, and our hoops have also been tested and studied in a university laboratory with only positive results. Innertrak’s motto is that we are committed to keeping people healthy and fit, and we’re proud to promote a product with such a strong record of safety.
With that said, there are some conditions that preclude training with weighted workout hoops:
Pregnancy: There have been no safety studies about hooping and pregnancy and we do not recommend it. Medical professionals suggest that women should not hoop for at least three months post-partum and at least six months after a C-section.
Bleeding disorders or certain illnesses: Hooping is contraindicated for those who have bleeding disorders, are taking blood-thinning medications, or have other medical conditions that can lead to frequent bruising.
Prior injury, surgery, or damage to the joints or spine: The outcome of surgery or injury is different for every individual. Only your doctor or physical therapist is qualified to give you medical advice, so please check with them before starting any new exercise.
Here are some important ways to ensure desirable results while using weighted hoops:
- Not all weighted hoops are created equal! Cheap, narrow, knobby or poorly-padded hoops give hooping a bad name. You will want to use your hoop often, so minimise discomfort by treating yourself to a high-quality product from Powerhoop, with shock-absorbing compression zones and a wide profile (the inner part of the hoop that touches the body).
- As with any new exercise, don’t overdo it in the first few days. We know it’s hard to put down your hoop, but start with sessions of 2-3 minutes per day so your body can build up core muscle without discomfort. If you notice bruising back off, wait a few days and start again gradually.
- Do not place undue stress on your knees while hooping. Your basic, static hooping stance should be with one foot forward, and a front-to-back motion. Lunging and squats should only be done with correct technique, preferably under the supervision of a sports professional. When bending your knees, keep the weight in your heels and your knees aligned with your toes.
- Keep your shoulders relaxed to prevent tension from building up in your upper body.
- Always hoop for equal time in both directions. It may seem awkward at first, but it’s necessary to maintain balanced training.
Important: People who hoopdance with lightweight hoops rightly assume that if you copied their complex, full-body maneuvers with a heavy hoop, you could be setting yourself up for trouble. It’s important to understand that Dance Hoops and Powerhoops are two very different breeds, and are used in very different ways. Powerhoop is meant to be use as a resistance tool for strength training and for spinning around the trunk of the body. Never use a weighted hoop around your neck, arm, leg or ankle.
Safety starts with common sense. If you have concerns about your health, or prior damage to your spine or organs, please do not engage in any kind of sports activity without speaking with your doctor.