Can Weighted Hula Hoops Actually Make a Difference? Galina Zhigalova – Getty Images
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Weighted hula hoops have become a popular choice for toning the core and burning calories, as evidenced by TikTok users who swear by them. But do they really deliver results? The answer is a resounding yes, with weighted hula hoops emerging as a fun and effective way to burn fat. The hashtag #weightedhulahoop has garnered millions of views, with users touting the rhythmic, waist-spinning motion as a game-changer, particularly for weight loss through hula hoop workouts.
This fitness trend is not all hype. According to experts, using a weighted hula hoop can increase your heart rate, strengthen your core, and help you shed calories without the strain associated with high-impact exercises. “Hula hooping adds an element of enjoyment to movement, enabling you to immerse yourself in the rhythm,” explains Kat Musni, CPT, a personal trainer and hoop fitness instructor from The Spinsterz. “It provides a cardio workout and, as you progress to weighted hula hoops, incorporates a strength element as well.” Discover more about the advantages and how to begin your first weighted hula hoop session below.
Meet the professionals: Kat Musni, CPT, is a personal trainer and hoop fitness instructor at The Spinsterz. Brittany Colbert is a hula hoop instructor at Hoopologie and the founder of Honeysuckle Hooping.
Beyond physical benefits, hula hooping offers notable mental health advantages. “Hula hooping is a mindful, meditative, and creative practice,” notes Brittany Colbert, a hula hoop instructor at Hoopologie and the founder of Honeysuckle Hooping. “In addition to being a great workout, it clears negative energy and uplifts your spirits.”
Eager to experience the hype surrounding weighted hula hoops? Learn from experts about the effectiveness of weighted hula hoops, their perks, and the correct way to use them.
Can weighted hula hoops assist in weight loss?
In brief: Yes, weighted hula hoops can aid in weight loss while enhancing strength and muscle definition. While it may appear to primarily target the core, hula hooping engages various muscle groups, as research reveals.
“Regular waist hooping primarily strengthens the core, the stabilizers of your spine, and your glutes,” Musni explains. “Walking while hooping further benefits your legs, and incorporating arm tricks provides a fantastic shoulder workout.” In addition to burning calories, weighted hula hoop routines present a holistic challenge, combining cardio and strength-building potential.
Studies support these assertions. Participants who used a weighted hula hoop (approximately 3.3 pounds) for six weeks, five days
“When you lose yourself in the movement, it feels like dancing and can put you in a flow or meditative state,” she explains. Consistency is key for weight loss. If you’re new to hooping, start with a lighter weight, around one pound, to get the hang of the movement. “Weighted hoops are great for beginners as they are heavier and slower, making them easier to control,” says Musni. Think of it as strength training – begin with a light weight, master your form, and progress gradually.
Here are some options for weighted hoops:
– Travel Fitness Hoop by Hoopnotica for $49.95 at hoopnotica.com
– Weighted Hula Hoop on Amazon for $42.80
– Weighted Hoop on Amazon for $20.95
– Weighted Hula Hoop on Amazon for $34.97
– Weighted Fitness Hula Hoop for Adults Beginners on Amazon for $35.99
Hula hooping isn’t just fun, it can also help you burn a significant amount of calories. According to a study by the American Council on Exercise (ACE), the average person burns around 210 calories in a 30-minute hula hoop workout. This is comparable to brisk walking at 4 mph or moderate cycling. You can further increase your calorie burn by adding squats, lunges, or arm movements while hooping, getting closer to the calorie expenditure of jogging or aerobic dance classes.
Benefits of using a weighted hula hoop:
– Improve balance by constantly shifting back and forth
– Reduce stress and promote creativity
– Boost cardiovascular fitness by raising heart rate
– Work on hand-eye coordination while hooping
– Build muscle, targeting core, obliques, lumbar spine, glutes, legs, and shoulders
Incorporating a weighted hula hoop into your fitness routine can provide a full-body workout and help you achieve your fitness goals.
If you’re aiming to burn calories, studies indicate that hula hooping can help you burn around 210 calories in just 30 minutes. Whether your goal is weight loss or simply staying active, hula hooping offers a fun and effective way to burn calories efficiently. Here are some common mistakes to avoid when engaging in a weighted hula hoop workout:
1. Choosing the wrong size hoop: Opt for a hoop that suits your body shape and size. For beginners, start with a lighter and larger hoop up to your waist. As you progress, you can switch to a smaller and heavier hoop for increased difficulty.
2. Twisting the hoop for momentum: Keep the hoop parallel to the ground to ensure proper rotation. Avoid twisting it at an angle as it can throw off your form.
3. Forgetting to engage your core: Always tighten your core muscles to prevent injury and maximize the workout for your abs.
4. Spinning with the hoop: Instead of moving in a circular motion with the hoop, try a back-and-forth pulsing motion for better results.
5. Overtraining: Be cautious not to overdo it with your hula hooping routine. Listen to your body, take breaks as needed, and watch out for signs of overtraining like muscle soreness and decreased performance.
6. Straining your lower back: Start with a hoop of appropriate weight to avoid lower back injuries due to repetitive movements.
7. Overworking your shoulders: Be mindful of overusing your shoulders, especially when incorporating tricks that involve anterior and lateral movements.
8. Bruising: If you have a sensitive body, consider wearing extra clothing or padding to prevent bruising. Choose tight-fitted clothing to avoid snags or tears from the hoop.
Remember to start slowly, listen to your body, and gradually build up your endurance when using a weighted hula hoop for exercise.
Prepare Properly Before Starting Hooping
Before you begin hooping, it’s crucial to set yourself up for success. Firstly, ensure your space is clear—weighted hula hoops have a wide reach, so choose an open area, either outdoors or in a clutter-free room, to prevent bumping into objects.
Next, consider your attire. Opt for fitted, athletic clothing to avoid the hoop catching on loose fabric and causing it to fall. Choose leggings, a snug top, and layers for protection if you are prone to bruising. When it comes to footwear, barefoot is an option, but if you prefer workout sneakers, make sure they are securely tied.
Once your space and outfit are organized, it’s time to start hooping with proper form to progress and improve your strength and coordination:
– Stand tall with good posture, holding the hoop around your waist with a light grip.
– Engage your core and initiate a controlled rocking motion with your hips and feet, shifting your weight forward and back.
– Experiment with arm positions for added difficulty.
To advance your skills:
– Beginners should focus on waist hooping for short intervals.
– Intermediate hoopers can incorporate side-to-side steps, squats, or arm movements.
– Advanced practitioners can try walking while hooping or practice arm hooping for a greater challenge.
For a quick workout, try this 10-minute routine:
– 3 minutes: Basic waist hooping
– 2 minutes: Side-to-side steps while hooping
– 2 minutes: Squat pulses while hooping
– 3 minutes: Arm hooping or walking while hooping
Choose a weighted hula hoop based on your goals and experience level, considering weight, size, material, and additional features like adjustable weights. Select a hoop that suits your needs and skill level to make the most of your hooping experience.
Fitness enthusiasts can purchase the Auoxer Fitness Exercise Weighted Hoop for $20.95 on amazon.com, or the Spinsterz Beginner Hoop for $49.95 on the same site. Target.com offers the Weighted Fitness Hoop for $23.99. In addition, check out Jennifer Garner’s favorite Retinol Eye Cream and new training shoes to help you achieve your fitness goals.
