Hula hoops have been a popular pastime for generations, often associated with childhood play. However, these simple toys have evolved into effective exercise tools for adults, especially with the introduction of weighted hula hoops. Weighted hula hoops are a variation of the original plastic version, typically heavier, larger, and made of softer materials. This article explores the potential benefits of incorporating a weighted hula hoop into your fitness routine.
Aerobic Health Improvement
The Department of Health and Human Services recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise each week. Hula hooping offers a fun and engaging way to meet these guidelines. It has the potential to provide similar benefits to activities like salsa or belly dancing, including:
- Stronger heart and lungs
- Improved blood flow
- Lower risk of cardiovascular disease
- Stronger immune system
- Improved brain function
- Lower stress levels
Calorie Burning
Hula hooping can be an effective way to burn calories. According to the Mayo Clinic, women can burn approximately 165 calories in 30 minutes of hula hooping, while men can burn around 200. This is comparable to other aerobic activities like ballroom dancing, mowing the lawn with a push mower, or walking at a brisk pace of 4.5 miles per hour. The average person burns approximately 210 calories in a 30-minute hula hoop workout, according to a study from the American Council on Exercise (ACE). That’s comparable to brisk walking at a 4 mph pace or moderate cycling.
Waist and Hip Fat Reduction
A small study in 2015 assessed the benefits of a 6-week weighted hula hooping program for women. The results showed that participants lost inches around their waist and hips. On average, the women lost 3.4 centimeters (1.3 inches) from their waistline and 1.4 centimeters (0.6 inches) from their hips.
Abdominal Fat Reduction
Research indicates that weighted hula hooping can significantly reduce abdominal fat. A 2019 study compared a weighted hula hooping program with a walking program for overweight individuals. The hula hooping group, who averaged 12.8 minutes of hula hooping per day, experienced a greater reduction in abdominal fat and waist circumference compared to the group that walked 9,986 steps per day. Weighted hula hooping daily for six weeks can also reduce abdominal fat and increase muscle mass in the trunk area among obese individuals, according to a 2019 study in Obesity Facts.
Read also: Benefits of Hula Hooping
Increased Core Muscle Mass
Hula hooping requires the activation of core muscles to keep the hoop spinning around the hips. This activity can help strengthen the muscles in the midsection. The 2019 study mentioned earlier also found that participants in the hula hooping group had a significant increase in muscle mass in their trunk compared to the walking group.
Decreased LDL (Bad) Cholesterol
LDL cholesterol, often called "bad" cholesterol, increases the risk of cardiovascular disease when levels are too high. Aerobic exercise, including hula hooping, can help improve cholesterol levels. The 2019 study also revealed that participants in the hula hooping group experienced a significant decrease in their LDL cholesterol levels after the 6-week program compared to the walking group.
Motivation to Exercise
A 2016 pilot study examined the intentions of women ages 18 to 45 for future exercise after completing 30 minutes of hula hooping or walking. The women in the hula hooping group reported stronger intentions to continue exercising in the future. Hula hooping feels more like play than exercise, which can help you stay consistent. “Hooping is a great introduction to fitness and moving because you’re able to lose yourself in the movement, it feels like dance, and it gets you into a flow or meditative state,” she says. And consistency is the name of the game when it comes to weight loss.
Additional Benefits
Beyond weight loss and muscle building, weighted hula hoops offer several other advantages:
- Improved Balance: Hula hooping requires constant shifting of weight, challenging and improving balance.
- Stress Reduction: The rhythmic and engaging nature of hula hooping can promote creativity and reduce stress. “When you’re hooping you are using both sides of your brain and you are able to connect with your body and mind, and check in with your emotions,” says Colbert. “You often don’t even realize you’re getting a workout, but it’s a great way to release endorphins and reduce stress.”
- Boost Cardiovascular Fitness: Hula hooping elevates heart rate, providing a cardiovascular workout that benefits heart and lung health.
- Work hand-eye coordination: Since you’re simultaneously challenging your brain and body in order to keep the hoop moving, you’re actively working on motor skills and hand-eye coordination, explains Musni. “Hand-eye coordination is not something you always think about, but you need to be very aware of where your body is at all times while hooping.”
Choosing the Right Weighted Hula Hoop
Weighted hula hoops come in various sizes and weights. Adult sizes typically range from 37 to 41 inches. Experts recommend starting with a hoop that reaches between your waist and mid-chest when standing sideways on the ground. Hoop weights range from 1 to 5 pounds. Beginners should start with a lighter hoop, around 1 to 2 pounds, and gradually increase the weight as they gain strength and experience. It’s important to choose a weight that allows you to maintain proper form and avoid injury.
Read also: Weight Loss with Infinity Hoop
Getting Started with Weighted Hula Hooping
Before you begin, ensure you have a hoop of the appropriate size and weight. Wear form-fitting clothing to prevent the hoop from getting tangled. Here's how to use a weighted hula hoop:
- Stance: Stand with your feet staggered, one foot slightly in front of the other. If you spin the hoop clockwise, start with your left foot forward. If you spin counter-clockwise, start with your right foot forward.
- Motion: Practice the hula motion without the hoop first. Make small forward and backward movements with your hips, shifting your weight from your heels to your toes.
- Spinning: Place the hoop around your waist, with the back of the hoop on the small of your back, just above your hips. The front of the hoop should point down slightly. Spin the hoop and catch it with your front hip as you rock forward and back. Adjust the speed by changing the speed of your hip movements.
Common Mistakes to Avoid
- Using the wrong size: The size of your hula hoop is key to success. “Everybody’s body is a different shape and size, and a good hula hoop should reflect that,” says Colbert.
- Twisting the hoop to gain momentum: “You should always have the hoop parallel to the ground when you first get started in the rotation,” says Musni.
- Releasing your core: It's imperative to always engage your core to prevent injury, says Colbert.
- Spinning with the hoop: “People think you want to spin with the hoop in a circle, but you really want to have a nice back and forth motion,” says Musni.
- Overtraining: Hooping is fun, but you want to be mindful of overtraining. This is especially true with a weighted hula hoop, says Musni.
- Straining your lower back: “Lower back injuries can be common if the muscles are not used to the repetitive motion,” explains Musni.
- Overworking your shoulders: If you get comfortable and start to move the hoop on your arms, be mindful of shoulder overuse, says Musni.
- Bruising: Hooping can unfortunately leave some battle wounds. “If you have a sensitive body, wear extra clothes or padding to help prevent bruising,” says Musni.
Safety Precautions
Using a weighted hula hoop is generally safe, provided you choose a weight that matches your strength and fitness level. When in doubt, opt for a lighter hoop. If you experience any pain during your workout, stop immediately. If you have any underlying health conditions, such as back or hip issues, consult your doctor before starting a hula hoop workout.
Sample Workout
Here’s a sample workout to get you started:
- 3 minutes: Basic waist hooping
- 2 minutes: Step side-to-side while hooping
- 2 minutes: Squat pulses while hooping
- 3 minutes: Arm hooping or walking while hooping
Read also: Hula Hooping for a Slimmer Waist