Fitness has always been a vital part of our lives. With the evolution of fitness trends, one such tool that has gained popularity is the weighted hula hoop. This wholesome article provides an in-depth understanding of the benefits of using a weighted hula hoop and how you can incorporate it into your workout regime.
The Advent of Weighted Hula Hoops
The hula hoop, a toy popular with children for over six decades, has had a mature makeover. Enter the weighted hula hoop, a heavier, larger, and typically softer version of the classic. It’s no longer just a fun plaything, but a serious fitness tool that adults can utilise for an engaging and challenging workout.
Benefits of Using a Weighted Hula Hoop
While specific research targeting weighted hula hoops is still limited, several studies support the numerous benefits of integrating this tool into your fitness routine. Here are seven reasons to give a weighted hula hoop a spin:
1. Enhances Aerobic Health
The Department of Health and Human Services suggests a minimum of 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise weekly. Hula hooping is an exciting way to incorporate more aerobic exercise into your routine, similar to salsa or belly dancing. Regular aerobic activity brings numerous benefits, such as:
- Strengthening of the heart and lungs
- Improved blood circulation
- Reduced risk of cardiovascular diseases
- Enhanced immune system
- Better brain functionality
- Lower stress levels
2. Calorie Burner
The Mayo Clinic states that women can burn approximately 165 calories during 30 minutes of hula hooping, and men can burn around 200 calories. This is comparable to other aerobic activities like ballroom dancing, mowing the lawn with a push mower, or walking at a speed of 4.5 miles per hour.
3. Trims Waist and Hip Fat
A 2015 research study evaluated the potential benefits of a six-week weighted hula hooping program for women. The result was a significant reduction in waist and hip measurements. On average, the women lost 3.4 centimeters (1.3 inches) from their waistlines and 1.4 centimeters (0.6 inches) from their hips.
4. Reduces Abdominal Fat
A study conducted in 2019 compared the potential benefits of a weighted hula hooping program with a walking program for overweight individuals. The result was a significant reduction in abdominal fat and waist measurements in the hula hooping group, as compared to the walking group.
5. Strengthens Core Muscles
Hula hooping activates your core muscles to keep the hoop around your hips. As a result, it may help strengthen the muscles around your midsection. The same study from 2019 indicated that participants in the hula hooping group experienced a significant increase in trunk muscle mass compared to the walking group.
6. Lowers LDL Cholesterol
LDL cholesterol, often referred to as “bad” cholesterol, can increase your risk of developing cardiovascular disease when high. Hula hooping, being an aerobic exercise, has the potential to improve your cholesterol levels. The 2019 study also found a significant drop in LDL cholesterol levels in the hula hooping group after a six-week program.
7. Boosts Exercise Motivation
A 2016 pilot study examined the exercise intentions of women aged 18 to 45 after completing 30 minutes of hula hooping. The result was that the women in the hula hooping group reported stronger intentions for future exercise.
Understanding Weights and Sizes
Weighted hula hoops come in a variety of sizes and weights. Generally, adult sizes range between 37 to 41 inches. Experts recommend starting with a hoop that reaches somewhere between your waist and mid-chest when placed on the ground. Hoop weights range from roughly 1 to 5 pounds. The stronger and more experienced you are, the heavier the hoop you can handle.
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Getting Started with a Weighted Hula Hoop
Before you start hula hooping, ensure that you’re using a hoop of an appropriate size and weight. Form-fitting clothing is recommended, as loose clothing can get caught up in the hoop.
Here’s a step-by-step guide on how to use a weighted hula hoop:
- Start by holding the hoop in one hand and stand with your feet staggered, one foot about 6 to 8 inches in front of the other.
- If you’re just starting, practice the hula motion without the hoop first.
- Place the hoop around your waist with the back of the hoop on the small of your back.
- Spin the hoop and try to catch it with your front hip as you start rocking forward and back.
Safety Measures
Using a weighted hula hoop is generally safe, provided you’re using a weight that’s appropriate for your strength and fitness level. If you’re new to exercising, have an injury, or a chronic health condition, it’s advisable to consult with your doctor before starting a hula hoop workout.