Working out at home has been surging in popularity. The 53 subjects in the study either performed an average of 12.8 minutes of hula hooping per day or walked 9,986 steps per day. Additionally, weighted hula hoops may provide moderate intensity core muscle activation that can strengthen the core and improve endurance. Discover some of the most incredible benefits about exercising and how it impacts your overall health. Six benefits of hula hooping Burns calories Hula hooping is an effective way of burning calories. First, Thompson said, warm up by doing some side stretches and marching in place to activate your core. To keep the weighted hoop spinning, youll use the power of your abs, lower back muscles, and glutes. Regardless of design, a weighted hoop generally ranges anywhere from 1 to 5 pounds. The foam material makes it comfortable enough to use, without banging up your core. Often, manufacturers suspend the weight on a string connecting to the hoop or include extra weight inside the tubing. This study also suggests that the exercise can significantly decrease low-density lipoprotein cholesterol, which is the type that can increase a persons risk of stroke and heart attack. 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. With this footing, practice the hooping motion without the hoop. 'I did the 12-3-30 workout everyday for a week'. Not only will swinging your hips like you did as a kid make you laugh, but it can also work your core muscles, tone your lower body and . Weighted Hula Hoop by Sports Hoop Store, amazon.com ($52.70), Similar to the second option, this hoop by Dumoyi is adjustable and sits snug right on your waist. Need some extra inspiration or guidance? It gets your heart rate up, so expect a cardio workout, and once you get more into the .css-7qz8rz{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#f7623b;text-underline-offset:0.25rem;color:inherit;-webkit-transition:background 0.4s;transition:background 0.4s;background:linear-gradient(#ffffff, #ffffff 50%, #feebe7 50%, #feebe7);-webkit-background-size:100% 200%;background-size:100% 200%;}.css-7qz8rz:hover{color:#000000;text-decoration-color:border-link-body-hover;-webkit-background-position:100% 100%;background-position:100% 100%;}weighted hula hoops, you add a strength component. Not to mention, hula hooping is a low-impact workout, so its gentle on your joints and bones. The added weight in a weighted hula hoop helps drive momentum, which makes it easier for the hoop to stay up, according to Rachel Jade, a UK-based trainer and creator ofHula Dancercise, a workout that blends dance and hula hooping. Theyre also usually bigger and made of a soft material. If all goes well, go up to 10 minutes a day the second week, and keep building up from there. Scientists use genetic rewiring to increase lifespan of cells, Beyond amyloid and tau: New targets in developing dementia treatments, Napping longer than 30 minutes linked to higher risk of obesity and high blood pressure, Activity 'snacks' could lower blood sugar, complication risk in type 1 diabetes, In Conversation: Investigating the power of music for dementia. To reap those. Any movement is going to aid in weight loss, but hooping is fun, and it doesnt feel like a workout because youre so absorbed in it., If youre a hooping newbie, start out with a lighter weighted hoop to master the form and rhythm (about 1 lb). Can you really use hula hoops for weight loss? This 3.3-pound hoop by the Sports Hoop Store was specifically designed to both tone and stimulate your core, with soft rubber foam that makes it more comfortable to use for a prolonged period of time. No HIIT: 12 Best Equipment-Free Strength Exercises for Older Adults. The question is: do they really work? (2018). Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Weighted hoops are easier to use. It has the potential to provide similar benefits to salsa dancing or belly dancing. This pressure can break tiny blood vessels near the skin surface and cause bruises. See additional information. For a high-quality, all-around weighted hula hoop, Dynamis' Weighted Hoola Hoop is our top pick. Theyre typically lined with foam padding, and some weighted hoops also have grooves or ergonomic bumps along the inside for a massage effect. Using the wrong size. Make sure kids and pets steer clear of your spinning radius as well. Jump to: Getting started with the hula hoop. In this article, we discuss weighted hula hoops and whether they are a good exercise option. The inner curvature of the hoop has 3 bumps per segment that provide mechanical stimulation for the abdominal muscles. Are you looking for ways to lose hip fat? One study published by Karger compared the health effects of hula hooping and walking. The front of the hoop should point down slightly. stopping immediately if there is any discomfort. 25 at Robert Dyas. If you're passively swinging your hips with no activation, you're still getting some cardio but may not see the core strength improvement you're looking for. Exercise hoops have been around for hundreds (if not thousands) of years and achieved worldwide fame in 1958. If youve ever used a hula hoop, then you know how much you need to move your hips to keep the hoop around your waist. DOI: Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, acefitness.org/education-and-resources/professional/expert-articles/7156/balancing-act-how-to-incorporate-balance-work-into-your-training-sessions, my.clevelandclinic.org/health/articles/16981-exercise-for-your-heart-health, mayoclinic.org/healthy-lifestyle/fitness/expert-answers/weighted-hula-hoops/faq-20058073, 5 Fat-Burning Low Impact Exercises That Wont Kill Your Knees, Why Walking Is One of the Best Cardio Workouts, 9 Great Cardio Exercises for People Who Hate Running, 8 Foam Rolling Moves Thatll Remove Every Bit of Stress in Your Body, 10 Best Massage Guns for 2023 and How to Use Them. Here's exactly how to use a hula hoop like a pro. Hula hooping makes moving fun and allows you to lose yourself in the flow, says Kat Musni, CPT, a certified personal trainer and hoop fitness instructor with The Spinsterz. Researchers found that participants doing 30 minutes of hula hooping: While these studies are small, they at the very least seem to indicate that hula hooping offers the same benefits as traditional cardio workouts in a unique form. What makes hula hooping challenging is that in order to be successful at the task . David Levine and Joanne KaldyApril 21, 2023, Elaine K. Howley and Anna Medaris MillerMarch 31, 2023, Anna Medaris Miller and Ruben CastanedaMarch 28, 2023, K. Aleisha Fetters and Elaine K. HowleyMarch 15, 2023, K. Aleisha Fetters and Elaine K. HowleyMarch 14, 2023, K. Aleisha Fetters and Elaine K. HowleyMarch 8, 2023. National guidelines recommend at least 150 minutes of aerobic activity per week. Hula hoops havent been universally beloved, though. A weighted hula hoop is pretty much what it sounds like: a heavier version of the hula hoop you loved as a kid. Although theres limited research focused specifically on weighted hula hoops, theres still solid evidence to support the following seven benefits. Hula hooping can help improve cardiovascular fitness, Jade says. A woman was singing in a plaintive tone about "a place they call Lonesome". The size of your hula hoop is key to success. It also helps improve your posture and allows you to do other exercises with the correct form. DOI: Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. When you get more comfortable, increase difficulty with a smaller and/or heavier hoop. Do Weighted Hula Hoops Work? Experts Explain Fitness Benefits In addition to dieting, exercising is one of the most common weight loss strategies. "Not only does cardio aid in reducing body fat, but it helps to boost heart and lung health while getting oxygen flowing through your body too," says Topel. Try This 15-Minute Lower-Body Workout from Kayla Itsines' New Low-Impact Program The key is, she notes, you want to make sure you're engaging your core the entire time. And in recent years, hula hoops have become popular for fitness purposes again. Loose clothing can get in the way, and hooping on bare skin can increase a persons risk of bruises. You can totally go barefoot, but if you choose to wear workout sneakers, be sure they are tied and double knotted. We include products we think are useful for our readers. If it gets too high, it increases your risk of developing cardiovascular disease. This gives the hoop the start it needs to continue revolving around the body, but you have to build up a steady rhythm to keep the momentum going, which requires core strength and hip movement. The oldest version of hoop-shaped toys being used for sport and entertainment date at least as far back as ancient Greece., The hula hoop as we know it hit the market in the 1950s. Its just your body easing itself into hula hooping, Jade says. You can also find hula hoops with ball-bearings, beads, or bells inside them that make noise when they're twirled. In the same 2019 study mentioned above, the researchers noted that participants in the hula hooping group had a significant increase in the muscle mass in their trunk, compared with the walking group. Likeweighted jump ropes, theyre a throwback to a favorite childhood pastime. "If you're not used to the hula hooping motion, go easy the first few days," Stryker says. It's the movement that matters. Then, get a hoop; costs range from a few dollars to about $60, depending on the hoop type. Do weighted hula hoops provide a good workout, or are they just a gimmick? Weighted hula hoops are a variation of the original plastic version. Weighted hoops are especially great for beginners because they are heavier and slower which makes it easier to control, adds Musni. Creating a calorie deficit is one of the primary goals when youre trying to lose weight. What is Cardio Yoga and Is It a Solid Workout? All rights reserved. "Because hula hooping is low impact on the knee and hip joints, it's something people of all ages can enjoy," says Keyahova. Richard Knerr and Arthur Spud Melin, the founders of Wham-O toy company, discovered Australian children twirling bamboo hoops around their waists in gym class. Hula Hoop Exercise | US News What are some of the top cardio workouts? Hula hooping is one way to work out and spend time with your family at the same time. If you bruise easily and are looking to layer-up, stick to leggings, long-sleeved shirts, and tight jackets. If you're bored with your current fitness routine and need something to turn up the excitement level, then grab a weighted hula hoop and get moving. Hula Hoop Workout For Killer Abs | Exercises, Benefits And Tips Why Hula Hooping is a Great Exercise for Kids If you spin counter-clockwise, start with your right foot forward. It helps to move your hips in circles like a hula dancer. We look at what they can and, We hate to break it to you, but spot reduction isn't possible. Shop for standard hula hoops or weighted hula hoops online. In fact, the original hula hoop was named after the hula dance form because the motions used in hula dancing and hula hooping are so similar. +Results vary depending on starting point, goals and effort. Plus, along with working various parts of your core, certified person trainer Jason Williams, NASM-CPT, says weighted hula hoops can also improve balance and even cardio endurance. Different videos online can provide ideas on how to hoop to target other muscle groups. What Is VO2 Max, and How Does It Affect Your Fitness? If youre looking to shed inches from your waist and hips, twirling a weighted hula hoop may do the trick. Why Trust Us? It's even left its mark on history when it comes to breaking records. The stronger and more experienced you are, the heavier weight you can handle. Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc. Physical activity guidelines for Americans, 2nd edition. The key is to be patient and to not give up. We avoid using tertiary references. Some experts suggest that hooping might also help an aching back. Regulations in your country may vary. As mentioned, Stryker emphasizes the importance of keeping your core engaged throughout the entirety of the workout. Recruit your kids, spouse, partner, and anyone else who wants to benefit from this fun form of fitness to join you for a hooping workout. This article will explore the benefits of a hula hooping workout, along with steps to help you get started. 2023 Beachbody, LLC. If it feels painful to use, especially in your hips and lower back, think about adjusting the weight and duration of the workout. Weighted hula hoops are a heavier, sturdier variation of the popular childrens toy. $32 at Amazon. Also, this is a workout that is inexpensive and can be done from the comfort of home, where you can provide your own soundtrack to your workout, says Kristin Weitzel, a certified fitness trainer in Los Angeles. To start, make sure your feet are positioned correctly. .css-1iyvfzb .brand{text-transform:capitalize;}We may earn commission from links on this page, but we only recommend products we back. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a U.S. audience. 2009 - 2023 MindBodyGreen LLC. Learn simple ways to ease muscle tension, including stretching and massage, to improve your mobility and comfort. Read on to learn more about some of the top cardio exercises. There is a fairly good chance you'll feel happy after a session of hula hooping. With good posture and an active core, twirling that hoop around your waist works your abdominal muscles and your obliques. These are the signs that should immediately put a pause on exercising. Accessible, affordable, and easy-to-use, foam rolling is one of the greatest exercise techniques ever invented. Here are the head-to-toe benefits of working out with a weighted hula hoop, from trainers and research: You might assume hula hooping is a child's game and there's no wrong way to do it. Hall is a certified personal trainer in Phoenix. Make sure your doctor clears you to start hooping if you have an underlying condition. Make a small forward and backward movement with your hips while rocking your weight slightly from your heels to your toes and back to your heels again. It comes with 24 pieces so you can fit it properly, and again, the length of the rope will determine how hard you have to work to keep the ball spinning. According to the American Council on Exercise, any type of physical activity that requires you to maintain posture and stability over a base of support, like hula hooping, can help you maintain and improve your balance. It may offer a fun, affordable, and challenging exercise. Best Continuing Care Retirement Community (CCRC), Best Medicare Advantage Plan Companies 2023, Best Medicare Part D Prescription Drug Plan Companies 2023. She received her bachelor's in broadcasting and mass communication from State University of New York at Oswego, and lives in Buffalo, New York. Conversely, if the left foot is forward, the body will want to move clockwise. Just Be Fitness Hula Hoop - Black. Weighted hula hoops are available in different weights, from less than one pound all the way up to four pounds or more. Hula hooping is a safe and fun way to burn calories and body fat, improve your balance, strengthen your core muscles, and boost your cardiovascular fitness. What are the benefits of a weighted hula hoop? The hula hoop has also made an appearance at the Olympics in rhythmic gymnastics, a womens Olympic event in which gymnasts perform using props, including hula hoops. Additionally, older research suggests that hooping can provide an intense, total body workout. Hula hooping has the potential to be a fun, challenging, and invigorating way to improve your aerobic health, burn calories, lose fat, and build your core strength. Hula hooping is a fun, invigorating way to fit more aerobic exercise into your routine. Place the hoop on the floor and step inside it. If you take a class, they can teach you some other things to do with the hoop, and its probably more motivating to follow the instructor than stare out the window, she says. Read This, 10 Aerobic Exercise Examples: How to, Benefits, and More. If you buy through links on this page, we may earn a small commission Heres our process. The authors state the importance of hula hooping in a sufficiently large area at a safe distance from other people. Hula hooping requires you to activate the muscles in your core to keep the hoop around your hips. Then, grab the hoop with both hands and raise it to waist height. Place the hoop around your waist, just above your hips, holding it with a light grip with both hands and parallel to the ground. If you purchase something mentioned in this article, we may. Whats the appeal? Before buying a weighted hula hoop, a person may want to consult a fitness expert or doctor to get advice on what size and weight are most appropriate for them. They posted their own hooping videos on social media, garnering millions of views. Push your hips slightly forward as the hoop moves across your stomach, and push back when the hoop moves across your back. Before you start hula hooping, make sure youre using a hoop thats an appropriate size and weight. Note, however, that some of the weighted hoops that have the weighted sack attached by rope have a much smaller opening than regular hoops. If you start walking while hooping that adds an extra bonus for your legs, and if you start doing tricks with your arms, you add an awesome shoulder burn too. In other words, hula hooping can be a total body workout. Its safe for most people, but its a good idea to talk with your doctor first if you have back or hip issues or other health concerns. A small 2015 study suggests that using weighted hoops can reduce waist and hip circumference measurements and help redistribute body fat. Regardless of its controversial past, the hula hoop has stood the test of time. Hooping is a repetitive exercise. Its also a good idea to ease into weighted hooping by twirling just five minutes a day for the first week. To begin, all hula hoops will most likely cause bruising until . Overall, the women in the study lost an average of 3.4 centimeters (1.3 inches) from their waistline and 1.4 centimeters (0.6 inches) from their hips. DOI: Laskowski ER. With good posture and an active core, twirling that hoop around your waist works your abdominal muscles and your obliques. written by ASHLEY SELLEKE. Slowly shift the weight from the heels to the toes, moving the hips with small forward and backward movements. What are the benefits of aerobic exercise? Heres What to Know Before You Try Your First Prenatal Workout. Its notallfun and games hula hooping can offer a serious workout. Weighs 3.3 pounds (1.5 kg) and measures 41 inches (104cm) across. Once you settle into a steady rhythm with the hoop, your heart rate will increase, your lungs will work harder, and blood flow will improve. And a strong core can help support proper posture and better balance. When in doubt, its better to use a hoop thats too light than too heavy. 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. Once you feel comfortable with the lighter hoop, feel free to try heavier ones. At the end of the study, the researchers found that the women in the hula hooping group reported stronger intentions for future exercise. Weitzel is a certified fitness trainer in Los Angeles. Burns calories According to the Mayo. Change the speed of the hoop by adjusting the speed of the hip movement. Online classes are available to suit all ability levels. As you use it, the ball swings around, and you can even adjust the intensity by shortening or lengthening the rope (the shorter the rope, the more difficult it is). If you feel any pain during your workout, stop immediately. Then, spin the hoop and try to catch it with your front hip as you start rocking forward and back. Engaging the lower body muscles in the legs and glutes helps you create a solid stance to perform the exercise. As with any type of exercise, form is critical. Its not just your core muscles that get a workout with hooping. However, the workout can also target other muscle groups. Its important to choose a weight that you can stick with for the duration of your workout. Releasing your core. Common areas of injury may include the ribs, back, and hips. Read more. Mayo Clinic Staff. Spin the hoop around the waist and attempt to catch it with the front hip when beginning the rocking motion. At 3.6 pounds when fully assembled, this hoop is in the middle of the range of weights on our list. *These statements have not been evaluated by the Food and Drug Administration. Hula hoop workouts tone muscles and tighten connective tissue all over the body. Are Weighted Hula Hoops Effective? Yes, Here Are 6 Benefits - GoodRx (2015). Once you have the hang of it, consider this hoop routine from Carrie Hall: Dont give up if it takes time to get to the point of hooping for long periods. A small study published in the National Library of Medicine in 2015 looked into the benefits of weighted hula hooping over six weeks. Not too light and not too heavy, it's ideal for both beginners and intermediate users. And some even light up. Lower back injuries can be common if the muscles are not used to the repetitive motion, explains Musni. This simple piece of equipment can boost the fun factor in your fitness routine and give you an excellent workout at the same time. Better yet, unlike many other aerobic exercises (running, hiking, dancing, etc), hula hoop workouts are low impact. A 2019 study concludes that weighted hula hoops can improve body composition, reduce abdominal fat, and have a positive effect on blood pressure. You dont want to bend over at the waist and put strain on your lower back. Smart Weighted Hula Hoop, amazon.com ($49.88). The size will vary by type and brand, but it typically ranges from 35 to 55 inches. Recently, this exercise equipment has gained popularity as a quick, fun, and easy aerobic workout that people can perform at home. (2018). Since the Hula Hoop first made a splash, other companies have gone on to produce hoops as toys or exercise gear. If youre left-handed, you might find it easier to spin the hoop in a clockwise direction. Here are the 8 best exercises for weight loss. Learn what the science says about post-workout nutrition and how to optimize your recovery. Do Weighted Hula Hoops Work? Benefits & How To Use One - mindbodygreen Find Continuing Care Retirement Communites, Hooping around your middle may be too strenuous for people who have. McGill S, et al. But, just because they were originally designed for children, doesnt mean they cant be used as a fun exercise tool for adults. You will end up liking it while getting a great workout and having fun.. 'I used a weighted hula hoop daily for 2 weeks, here's my results' Do weighted hula hoops provide a good workout, or are they just a We Tried a Weighted Hula Hoop for 6 Weeks | The Everygirl And as much as we may try to tell ourselves otherwise, not all exercising is fun. Next, place the hoop around your waist with the back of the hoop on the small of your back, just above your hips. Contact Us/FAQ | Terms of Use | Privacy Policy. Healthline Media does not provide medical advice, diagnosis, or treatment. Drop the hoop and blast through some squats, jump in and out of the hoop for some agility training, or take turns twirling it around each arm. If the right foot is forward, it is easiest to rotate the hips counter-clockwise. It depends. (That hoop has a wide wingspan.) This, in turn, can lower your risk of heart disease and diabetes, improve cholesterol levels, improve brain function, and even reduce stress. Weighted Hula Hoop by bintiva, amazon.com ($59.99). Hula Hoops For Happiness. Hula hooping is mindful, meditative, and creative, says Brittany Colbert, a certified hula hoop instructor at Hoopologie and the founder of Honeysuckle Hooping. 5. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. To perform the hooping movement, a person needs to gyrate their hips forward and backward to keep the hoop spinning around their waist. If youve ever given one of these hoops a whirl, you probably already know that trying to keep it around your hips can be a challenging workout. An exercise hoop is a ring of lightweight material that you spin around your middle or around other body parts like your arms, knees or ankles. Tight clothes are best, and you dont want to wear anything baggy because the hoop will get caught on your clothes and fall down, notes Colbert. (2017). Effects of weighted hula-hooping compared to walking on abdominal fat, trunk muscularity, and metabolic parameters in overweight subjects: A randomized controlled study. To establish that the product manufacturers addressed safety and efficacy standards, we: We do the research so you can find trusted products for your health and wellness. To do it: It takes all of the core muscles (such as the rectus abdominis and transverse abdominis) and the muscles in your buttocks (the gluteal muscles), upper legs (the quadriceps and hamstrings) and calves.