Weighted hula hoop for weight loss: Benefits and tips
A weighted hula hoop provides a fun and accessible way to lose weight and improve core strength. It is a safe way to exercise for most people, but those with injuries or chronic pain should speak with a healthcare professional first.
Weighted hula hoops are larger and heavier than regular toy hula hoops. They offer a fun and easy aerobic activity that may help with core strength and weight loss.
This article looks at the health benefits of using a weighted hula hoop and what to expect from the activity. It discusses how to get started and track progress, and who should avoid this type of exercise.
Weighted hula hoops are usually larger and heavier than standard hula hoops. They may contain sand, water, steel or plastic balls, or another substance that adds weight. They may also include foam padding for comfort.
The exercise equipment is available in various sizes and weights to suit different body shapes and sizes and strength and fitness levels. A hoop typically measures between 35 and 55 inches in diameter and weighs between 1 and 4 pounds.
A person can use a weighted hula hoop by spinning it around their waist and rocking back and forth to keep it in motion.
“I love how little space it takes to use my weighted hula hoop. I can do it from the comfort of my own home when I’m watching TV and deconstruct it to pack it neatly away when I’m done.
It was great during the COVID-19 lockdowns when I was living in an apartment, as I wasn’t able to get out of the house to the gym or to exercise like I did before. It was also something a bit different, which held my interest for longer than some other types of exercise have.”
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Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
There is limited research on the effectiveness of weighted hula hoops, but evidence suggests that using them may have several benefits, including weight loss or maintenance.
A 2019 study found that using a weighted hula hoop for about 12 minutes per day reduced abdominal fat more effectively than walking almost 10,000 steps a day in people with obesity. The study also found that using weighted hula hoops reduced LDL cholesterol.
An older study by the American Council on Exercise (ACE) suggests that exercising with a hula hoop may burn about 210 calories in 30 minutes, which is equivalent to the results a person would get from cardio kickboxing or step aerobics.
Hula hooping and other aerobic exercises can help with weight loss, but eating a nutritious diet containing fewer calories than the body burns is also important. The best approach is to increase the energy you use while reducing calorie intake. Getting plenty of good-quality sleep is also important.
The movements a person performs when using a weighted hula hoop engage core muscles in the trunk, including the abdominal muscles.
Research found that using a weighted hula hoop may increase muscle mass in the trunk and can also target muscles in the back and lower limbs. This could help improve core strength.
Weighted hula hoops may also provide cardiovascular benefits.
The study by ACE also found that people’s heart rate increased to 151 beats per minute during exercise with a hula hoop, which was about 84% of their age-predicted maximum heart rate. According to the
Regular moderate to vigorous aerobic exercise
“Mainly, weighted hula hooping helps by offering quick, accessible physical activity. Since it’s so easy to do while doing other activities, like listening to an audiobook or watching TV, I find myself reaching for it more frequently.”
Read about cardio exercises to do at home with minimal equipment.
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Before buying a weighted hula hoop, people may want to research the size and weight they should choose.
It may also be helpful to speak with a fitness instructor or physical therapist, or watch some videos online to better understand the proper technique.
Weighted hula hoops are available in different sizes and weights. A person may want to start with a lighter hula hoop that weighs between 1 and 2 pounds, and progress to a heavier one as they build strength.
Weighted hula hoops generally measure between 35 and 55 inches in diameter. A hula hoop is the right size if it reaches a person’s waist or slightly higher when on its side.
A person can start by timing how long they are able to keep the weighted hula hoop in motion. They may want to aim for around 30 seconds to a minute at the beginning, and build up to several minutes over time.
Eventually, a person may progress to hula hooping for 10 to 30 minutes at a time, two or three times per week or more.
“Be wary of your surroundings! Even though it doesn’t take up that much space, anything too close is at risk of being hit. Also, when I first started, I experienced some really awful bruising around my waist and hips, which was really tender.
Start in small bursts and work up to longer sessions to limit this. I’d also recommend trying to use it in both directions rather than just one, even if that’s challenging initially.”
Quotes represent individual opinions. All content is strictly informational and should not be considered medical advice.
Anyone with a chronic health condition or injury that causes muscle or joint pain may wish to speak with a healthcare professional before hula hooping.
If a person has back, hip, or knee problems, they should also check with their doctor first.
Weighted hula hoops are a larger and heavier version of standard toy hula hoops. They provide a fun and easy way to engage in aerobic exercise, which can help with weight loss or management and improve core strength.
A person should ensure their weighted hula hoop is the correct size and weight for their ability level, body size, and shape.
Anyone with injuries, chronic pain, or back, hip, or knee issues should speak with a healthcare professional before using a weighted hula hoop.