7 Compelling Reasons to Try a Weighted Hula Hoop

Introduction to Weighted Hula Hoops

Hula hoops have delighted children for over six decades, but their potential as a workout tool for adults is often overlooked. If you’ve ever tried to keep a hula hoop spinning around your waist, you know it can be quite a workout! Enter the weighted hula hoop—an enhanced version that is typically heavier, larger, and constructed from softer materials. In this article, we explore the benefits of incorporating a weighted hula hoop into your fitness routine, even if you’re a beginner.

What Are the Benefits of Using a Weighted Hula Hoop?

While research on weighted hula hoops is still emerging, several studies and expert opinions highlight the following seven advantages:

1. Enhances Aerobic Fitness

The U.S. Department of Health and Human Services recommends adults engage in at least 150 minutes of moderate-intensity aerobic activity weekly. Hula hooping can be a lively and enjoyable way to meet this recommendation. Similar to the benefits derived from salsa or belly dancing, hula hooping can contribute to better cardiovascular health, including:

Stronger heart and lungs
Improved circulation
Reduced risk of heart disease
Enhanced immune response
Better cognitive function
Lower stress levels

2. Aids Caloric Expenditure

According to the Mayo Clinic, women can burn approximately 165 calories during half an hour of hula hooping, while men can burn around 200 calories. This calorie expenditure is comparable to other forms of aerobic exercises, such as ballroom dancing or brisk walking.

3. Reduces Waist and Hip Fat

A small-scale study from 2015 examined the effects of a six-week program involving weighted hula hoops on women. Participants showed notable reductions in both waist and hip measurements, averaging a loss of 3.4 cm (1.3 inches) from their waist and 1.4 cm (0.6 inches) from their hips.

4. Targets Abdominal Fat

A 2019 study compared the results of individuals engaged in regular hula hooping versus those participating in a walking program. The hula hooping group not only lost more abdominal fat but also recorded a significant decrease in waist circumference compared to their walking counterparts.

5. Builds Core Muscle Strength

Keeping the hoop in motion requires activation of your core muscles. This can lead to increased strength in your abdominal area. The 2019 study also indicated that hula hoop participants saw a significant increase in trunk muscle mass compared to those who merely walked.

6. Lowers LDL Cholesterol Levels

High levels of LDL cholesterol, known as "bad" cholesterol, can heighten the risk of cardiovascular issues. Engaging in aerobic activities like hula hooping has been shown to improve cholesterol profiles. The same 2019 study found that hula hoopers experienced a notable decrease in LDL cholesterol over the six-week duration.

7. Boosts Exercise Motivation

Research from 2016 assessed women’s willingness to engage in further exercise after 30 minutes of hula hooping versus walking. Results showed that those who hula hooped expressed greater enthusiasm for future physical activity.

Understanding Hoop Sizes and Weights

Weighted hula hoops vary in size and weight. Generally, adult hoops range from 37 to 41 inches in diameter. It's recommended to choose a hoop that reaches somewhere between your waist and mid-chest when measured upright. Hoop weights usually fall between 1 to 5 pounds; beginners should aim for lighter weights to ensure proper form and avoid injuries.

How to Effectively Use a Weighted Hula Hoop

Before you begin, choose a hoop suitable for your size and strength. Wear form-fitting clothes to avoid entanglement. Expect some initial challenges—practice is key to mastering the motion. Here’s how to get started:

Hold the hoop in one hand and stagger your feet, positioning one foot about 6 to 8 inches in front of the other. For clockwise motion, position your left foot forward; for counterclockwise, place your right foot forward.
Practice the hula motion without the hoop by gently rocking your hips forward and backward.
Next, place the hoop around your waist, with the back resting on your lower back, ensuring the front tilts downward.
Spin the hoop and use your front hip to initiate the motion while maintaining the rocking movement.

Are Weighted Hula Hoops Safe for Everyone?

Generally, weighted hula hoops are safe when used correctly. Opt for a weight that aligns with your fitness level. If you experience any discomfort while hooping, discontinue immediately. Consult a healthcare provider, especially if you are new to exercise or have any existing health concerns, such as back or hip conditions.

Conclusion

Weighted hula hoops offer a dynamic and enjoyable way to enhance your fitness routine. They can help improve cardiovascular health, increase caloric burn, reduce fat, and strengthen your core. While it may take some time to master the technique, hula hooping is an accessible and budget-friendly exercise option. Always prioritize safety and consult with a healthcare professional if you have preexisting conditions.