Why the Yerkes–Dodson Law Matters for Your Hula Hoop Journey

I've been asked by hula hoopers to run casual classes - where you can just drop in...

also been asked to create CARDS?! like a positive affirmation card: you could just pick a random workout... a random trick - just pick one...

people also love to cherry pick in my content as well as cherry pick the entire internet...

this is something a high-achiever would never do...

because if we want to get fit or good at anything:

how does it make sense to get a deck of card or click on random videos and

DAY 1: hula hooping dirty cartwheel conditioning workout 🤸🏾‍♀️

DAY 2: learn to spin a hoop around your foot 🦶🏿

DAY 3: ARABESQUE conditioning workout spin 4 hoops while you pivot 🎪

DAY 4: learn to spin a hoop around your waist

like if I'd put my future into a food processor hoping that something sensible comes out of it 🤣

nobody gets fit or into shape while disregarding the basics of human physiology

even if you're learning a language or play the piano... there is usually a system...

or learn to juggle: you do not start 5 balls then next day 1 ball then the day after try 4... you start with 1, then slowly move on to 2 and so on...

So if anyone is FRUSTRATED, LOST MOJO: it is simply the intensity and complexity problem they are facing and science can help!

THE SCIENTIFIC EXPLANATION COMES NEXT 😁

If you’ve ever picked up a hula hoop full of motivation… only to feel bored, overwhelmed or frustrated a few weeks later, this isn’t a willpower problem.

It’s a nervous system problem.

There’s a well‑established principle in psychology and motor learning called the Yerkes–Dodson Law &once you understand it, everything about how (and why) we structure hula hoop training will make sense!

The Yerkes–Dodson Law (in hooper terms)

The Yerkes–Dodson Law describes the relationship between stress (or challenge) and performance.

It looks like an upside‑down U: ( = a bell curve 🔔)

• Too little challenge → boredom, disengagement, low results - low performance

• Too much challenge → anxiety, overwhelm, quitting - low performance

• Just enough challenge → focus, motivation, faster learning: INCREASED performance

Your best progress happens in the middle zone — where your brain is alert, curious, and slightly stretched… but not panicked.

This sweet spot is where learning sticks.

I am not making this up - research it if interested & you will get mega pumped!

What this means for hula hoopers who want to get fit

Hula hooping can of course be flow art or just fun! But if you want to make it an effective workout you need to consider how your PHYSIOLOGY WORKS 💗

That means your:

• Brain

• Nervous system

• Muscles

• Coordination

…are learning together.

If it’s too easy:

• You stay in low-intensity waist hooping or hand hooping forever

• Your heart rate barely rises

• Muscle stimulus is minimal

• Your brain checks out

• Motivation drops because you experience no change in your fitness or physique ----- often hula hoopers get frustrated and give up because of this!

If it’s too hard, too soon:

• Tricks feel chaotic

• The hoop constantly drops

• You tense up instead of moving fluidly

• Stress hormones spike

• You start thinking YOU ARE HOPELESS, IT IS NOT FOR YOU!

Neither extreme leads to consistency or confidence.

The magic zone: intermediate challenge

The optimal training zone is where:

• The move feels challenging but achievable

• You need to concentrate but your brain does not get fully fried 🍳

• You make mistakes BUT improve a little within the session

• Your heart rate rises naturally

• You finish feeling accomplished not defeated 💩 pooped but satisfied

This is where:

• Neuroplasticity increases

• Motor patterns lock in faster

• Fitness gains compound

• Motivation stays high

this is where results happen 🏆

Why progressive overload matters in hula hoop fitness

Progressive overload isn’t just for lifting weights.

In hula hoop training, overload can mean:

• More complex movement patterns

• Longer time under tension

• Increased hoop responsiveness

• Greater range of motion

• More coordination demands

• Higher metabolic demand

The key word is progressive.

When workouts are structured properly:

• Intensity increases gradually

• Complexity builds logically

• Skills stack on top of each other

• Your nervous system adapts safely

This keeps you right in that Yerkes–Dodson sweet spot — challenged enough to grow, but supported enough to succeed.

Why “random workouts” kill motivation

Randomly choosing tricks or intensity levels might feel fun at first, but it often leads to:

• Plateaus

• Injury niggles

• reduced MOJO

• Inconsistent results

Your brain & body thrive with: pattern, predictability & progression

When training feels random, your nervous system never fully adapts & motivation drops because effort doesn’t equal reward.

Structured progression creates trust:

Improvements may feel tiny BUT THEY ADD UP!

That boosts emotional fitness as well not just physical! You just feel epic & excited and confident!!!!

Training by design = staying motivated long-term

When hula hoop training respects the Yerkes–Dodson Law:

• You feel safely challenged

• Wins happen often enough to keep you going

• Your fitness improves without burnout

• Confidence builds session by session

• Motivation becomes self‑sustaining

this is what high achievers do...

The takeaway

If you want change - make changes and not too much but not too little

the right level of challenge at the right time

That’s why progressive overload exists in these courses. Not to make things harder for no reason — but to keep you exactly where growth lives.

Right in the middle.

BTW I twisted the cherry headband & I love it 😍 I am crazy enough to wear it when I next walk the dogs 🐕🤣 would you wear this walking with us?? 🤣

if interested in researching this more YOU CAN GO DOWN RABBIT HOLES & look up:

Yerkes, R. M., & Dodson, J. D. (1908).
The relation of strength of stimulus to rapidity of habit-formation. Journal of Comparative Neurology and Psychology, 18(5), 459–482.

Guadagnoli, M. A., & Lee, T. D. (2004).
Challenge point: A framework for conceptualizing the effects of various practice conditions in motor learning. Journal of Motor Behavior, 36(2), 212–224.

McEwen, B. S. (2007).
Physiology and neurobiology of stress and adaptation: Central role of the brain. Physiological Reviews, 87(3), 873–904.

Dayan, E., & Cohen, L. G. (2011).
Neuroplasticity subserving motor skill learning. Neuron, 72(3), 443–454.

Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993).
The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363–406.

to sum this up: you are not hopeless

it is just that cherry picking is messing up your vibes

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