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**6 Health Benefits of Weighted Hula Hoops** *I started bac..
🕑 Added 2023-08-06 19:39:19 +0000 UTC **6 Health Benefits of Weighted Hula Hoops** *I started back doing weighted hoops after years off and it is so much fun!! **Key takeaways:** -A weighted hula hoop can be a fun addition to your workouts. -Using a weighted hula hoop may help you burn calories, strengthen your core, and improve your fitness. -Finding a hula hoop that’s the right size and weight can make your workouts safer and more effective. What are the benefits of weighted hula hoops? Standard versions of weighted hula hoops include the weight inside the hoop. But there are options with a weighted ball attached to the hoop. The health benefits of weighted hula hoops, which are usually 1 to 8 pounds, could make them a useful addition to your next workout. Below, we look at six reasons to make one part of your fitness routine. 1. Burns calories If you're wondering whether or not hula-hooping counts as exercise, experts say it does. In fact, a small study by the American Council on Exercise (ACE) found that using a weighted hula hoop burns roughly 7 calories per minute. That’s about the same as workouts like kickboxing, step aerobics, and boot camp classes. 2. Boosts cardiovascular fitness That calorie-burning cardio is good for your heart and lungs, too. In the same ACE study, hula-hooping increased participants’ heart rate to 151 beats per minute. That was around 84% of the maximum heart rate for participants. According to the CDC, this qualifies hula-hooping as vigorous exercise, which means it can help you me*et expert recommendations for weekly exercise. Routine exercise, like with a weighted hula hoop, improves cardiovascular fitness. Cardiovascular fitness is how well your heart and lungs supply oxygen to your body during physical activity. And it's critical for increasing endurance and overall fitness. 3. Supports healthy weight loss Proper nutrition and regular exercise, which should include both cardio and strength training, can help you lose weight. And using a weighted hula hoop is one of the numerous aerobic activities that promotes healthy weight loss. In a small 2019 study, researchers compared two 6-week exercise programs — walking and weighted hula-hooping — for people who had overweight. Weighted hula-hooping for roughly 12 minutes per day was more effective at decreasing abdominal fat and waist circumference than walking nearly 10,000 steps a day. The hula hoopers also had lowered LDL (low-density lipoprotein) cholesterol, or “bad” cholesterol, at the end of the 6 weeks. Another study had similar results. In the study, a 6-week weighted hula hoop exercise program resulted in an average loss of 3.4 centimeters (1.3 inches) from the waist and 1.4 centimeters (0.6 inches) from the hips. 4. Strengthens your core With a weighted hula hoop, you get cardio and strength training in the same workout. Using it increases your heart rate and activates core muscles like the abdominals. That means hula-hooping can help you target and strengthen your core. In the same 2019 study, hula-hooping increased trunk muscle mass more than walking. When done with the right technique, it also engages upper- and lower-body muscles, including: Back muscles Glutes Hamstrings Quadriceps Calves 5. Challenges your balance and coordination Weighted hula-hooping requires you to maintain your upright posture while engaging upper- and lower-body muscles. This can help you build core strength, while challenging your balance and coordination. And a strong core can help support proper posture and better balance. 6. Provides fun, low-impact exercise Weighted hula-hooping is a low-impact aerobic exercise that's easy on your joints. It may be a good option for exercise beginners, people with joint pain from arthritis or other conditions, and those recovering from certain injuries. Plus, exercising with a weighted hula hoop can be really fun. And if you enjoy your workouts, you are more likely to make them a habit. In a small pilot study, women who exercised with a weighted hula hoop reported stronger intentions to work out again compared to women who did a walking workout. If you struggle with consistency and motivation to exercise, a weighted hula hoop may be just what you need to stick to your fitness plan. Is there a drawback to using a weighted hula hoop? There is limited evidence about the risks of using weighted hula hoops. But overuse or improper use –– like using one that is too heavy –– may cause muscle aches or repetitive strain injuries. Frequent hula-hooping could also cause bruising or irritate the skin around the waist. So talk to your healthcare provider before you try weighted hula-hooping, especially if you have an injury or illness. How to use a weighted hula hoop safely and effectively These best practices can help you learn how to use a weighted hula hoop safely and effectively: Choose the right weight. Unlike the ones from your childhood, weighted hula hoops usually range from 1 to 8 pounds. Using one that is too heavy can make it hard to learn how to use the hula hoop properly. It could also tire you out quickly or lead to injury. So beginners should start with 1 to 2 pounds. As you get stronger, you can use a heavier weight. Find the right fit. It is important to get the right size for your weighted hula hoop. Most adult hula hoops are between 35 and 42 inches around. A hula hoop is the right size for you if you stand it on its side and it comes up to your waist or slightly higher. Wear comfortable workout clothes. Comfortable gear is important for any workout. Wear breathable, stretchy clothes during your hula hoop workout. That way, your clothes won’t get tangled in the hoop, and your skin won’t come into direct contact with it. This can help prevent skin irritation and bruising from friction. Check your posture. Remember to stand upright with your back straight while using a weighted hula hoop. Engage your core. Keep your core tight while hula-hooping to help maintain proper form. Start slowly. Learning how to use a weighted hula hoop takes practice and patience. You can start with just a couple of minutes per day and then build up slowly as you get stronger, so you don’t overdo it. Proper weighted hula hoop form Proper form is necessary to glean the benefits of any exercise. Consider these steps for using a weighted hula hoop with the right technique. Stand tall with your feet hip-width apart, and step one foot forward. Practice the movement without the hula hoop first. Engage your core and move your hips back and forth, shifting your weight from your heels to your toes. This technique will help keep the hoop at your waist and parallel to the floor. Grab the weighted hula hoop when you’re ready. Place it around your waist so that the back of the hoop touches the small of your back. Use the back-and-forth rocking motion you practiced to start moving the hoop. Spin the hula hoop clockwise or counterclockwise, keeping it just above your hips. Shift forward when the hoop touches your stomach and backward when it touches your back. Continue the movement as long as you can, aiming for 30 seconds or several spins at a time. Then, work your way up to several minutes at a time. The bottom line You can switch up your usual exercise routine with a weighted hula hoop. It can be a fun way to burn calories, strengthen your core, and boost your fitness. Plus, it might make you feel like a kid again. Be patient as you learn the technique. Practicing a few minutes a day with a 1- to 2-pound weighted hula hoop is a good place for beginners to start.
