If youre looking to shed inches from your waist and hips, twirling a weighted hula hoop may do the trick. +Results vary depending on starting point, goals and effort. Pro fix: Keep your spine straight, core tight, and obliques activated to stay safe. 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. All rights reserved. Healthline Media does not provide medical advice, diagnosis, or treatment. Place the hoop around your waist, just above your hips, holding it with a light grip with both hands and parallel to the ground. 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. Discover some of the most incredible benefits about exercising and how it impacts your overall health. Aerobic exercise benefits range from burned calories, weight loss and improved blood sugar control to better cognitive function and reduced risks for diabetes and heart disease. Hooping may increase fall risk if you have balance problems. Because of the work your core muscles need to do with this activity, it may help strengthen the muscles around your midsection. When choosing the appropriate diameter, a person will need to consider their: Hoop weights often range from 2 to 5 pounds. Another great feature is you can easily take the hoop apart, making it super easy to bring wherever you may want to squeeze in a quick workout. The benefits of hula hooping for kids: Coordination - At as young as 5 years of age, children are able to break down major tasks that require coordination of every part of their body doing different motions, such as bicycling, jump roping, and hula hooping. Plus, it is inexpensive and you can do it practically anywhere, including your living room, front yard, or garage. As with any type of exercise, form is critical. And the best part? Jump to: Getting started with the hula hoop. (That hoop has a wide wingspan.) With good posture and an active core, twirling that hoop around your waist works your abdominal muscles and your obliques. health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities, mayoclinic.org/healthy-lifestyle/fitness/expert-answers/weighted-hula-hoops/faq-20058073, health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. What makes hula hooping challenging is that in order to be successful at the task . The foam material makes it comfortable enough to use, without banging up your core. When you burn calories through exercise and make the right changes to your diet, you increase the odds of reducing body fat. The previously mentioned 2019 study also found that participants in the hula hooping group had a significant drop in their LDL cholesterol levels at the end of the 6-week hula hooping versus the walking program. Yes! .css-1iyvfzb .brand{text-transform:capitalize;}We may earn commission from links on this page, but we only recommend products we back. Theyre also usually bigger and made of a soft material. Place the hoop around an ankle, skipping over the hoop as you swing the hoop with your ankle for one minute; repeat with the other leg. One happy review notes, "It takes a few tries to get the hang of it, but then look out. Do weighted hula hoops provide a good workout, or are they just a gimmick? On March 5, 1963, Melin patented the hula hoop. There are numerous cardio exercises that people can perform both at home and the gym. A few different studies have been conducted on the health benefits of hula hoops.. "The best thing about them is they don't feel like exercise," says Stryker, "meaning you're likely to think of it more as fun than a workout.". Weighs 3.3 pounds (1.5 kg) and measures 41 inches (104cm) across. 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. . People may want different weights depending on their intention and skill level, and they should choose a weight that they can comfortably use. It can be challenging to fit a workout in when you have a family. We may earn commission from links on this page, but we only recommend products we back. Straining your lower back. Conversely, if the left foot is forward, the body will want to move clockwise. One study published by Karger compared the health effects of hula hooping and walking. This article is based on reporting that features expert sources. Just 30 minutes of this exercise can burn over 100 calories, making it an easy workout to help you lose or maintain weight. But, just because they were originally designed for children, doesnt mean they cant be used as a fun exercise tool for adults. If the right foot is forward, it is easiest to rotate the hips counter-clockwise. 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. Hula hoop workouts tone muscles and tighten connective tissue all over the body. A 2016 study suggests that regular hula hooping may be a more enjoyable form of exercise than other options, such as walking, and this will likely extend to using weighted hula hoops. 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. The researchers found that the subjects in the hula hooping group lost a significant amount of abdominal fat and also trimmed inches from their waist, compared with the walking group. Here are a few potential benefits you might experience if you decide to use a hula hoop. The movement required to keep the hula hoop moving smoothly will require you to maintain your balance and stability effectively. The muscles in your lower body, including your quadriceps (front of your thigh), hamstrings (back of your thighs), glutes, and calves will all feel the burn too, especially if you use a weighted hoop. 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. We avoid using tertiary references. What are the benefits of a weighted hula hoop? The 11 Best Weighted Hula Hoops of 2023 for At-Home Workouts Is the ketogenic diet right for autoimmune conditions? Get fit from anywhere with the best personal training apps available. Hula hooping can improve flexibility of your spine, hips and entire body. However, the workout can also target other muscle groups. Williams suggests working with your hoop for about 20 to 25 minutes total at a time and working your way up to more weight in time as you build your strength. 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's conducive to a small space, which makes it a good choice for anyone who can't get to the gym. Its important to choose a weight that you can stick with for the duration of your workout. But is hooping really good exercise? Releasing your core. Learning how to use a hula hoop, and practicing it regularly, is an excellent way to target and train your abdominal muscles, as well as your obliques and hip muscles. It may offer a fun, affordable, and challenging exercise. Both she and Williams also note to start light and avoid overdoing it when you're first getting started. 2009 - 2023 MindBodyGreen LLC. To keep the weighted hoop spinning, youll use the power of your abs, lower back muscles, and glutes. Last medically reviewed on February 23, 2022, Aerobic exercise reduces the risk of many health conditions. Bellarmino is a certified personal trainer in Ridgewood, New Jersey. 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. 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. (A one-pound hoop may be best for beginners.). This piece of exercise equipment is exactly what it sounds like: a weighted version of those fun circular hoops you used to play with as a kid. National guidelines recommend at least 150 minutes of aerobic activity per week. It's even left its mark on history when it comes to breaking records. It's important to start out gradually. In this article, we discuss weighted hula hoops and whether they are a good exercise option. Brown suggests looking for hula hoop classes either virtual or in-person. Although theres limited research focused specifically on weighted hula hoops, theres still solid evidence to support the following seven benefits. Is the Tread worth the money? Promising to help you burn extra calories, tone up and even improve posture, this weighted and ridged hula hoop from Just Be Fitness . When it comes to exercise, finding something you enjoy is key to making physical activity a regular part of your routine. Some experts suggest that hooping might also help an aching back. Weighted hula hoops typically weigh somewhere between one and four pounds. There is another type of special hula hoop available online which has bumps in the inner part. Dress for exercise and always wear fitted clothing. Healthline only shows you brands and products that we stand behind. Hula hooping is mindful, meditative, and creative, says Brittany Colbert, a certified hula hoop instructor at Hoopologie and the founder of Honeysuckle Hooping. No longer just toys, hoops of all kinds are now popular workout tools. 8 Reasons Hula Hooping Is an Amazing Low-Impact Workout - Byrdie She received her bachelor's in broadcasting and mass communication from State University of New York at Oswego, and lives in Buffalo, New York. Once you get into a rhythm, all that repetitive spinning will get your heart pumping. Some evidence also suggests that traditional hula hooping can burn up to 210 calories in 30 minutes. The key is, she notes, you want to make sure you're engaging your core the entire time. While most hoops weigh between one and four pounds, the bigger the diameter of the hoop, the easier it is to spin. Are Weighted Hula Hoops Effective? Yes, Here Are 6 Benefits - GoodRx You can reap many health benefits, but you also increase your risk of overuse injuries, as well as, Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. If you purchase something mentioned in this article, we may. Actually, there are a few common mistakes to look out for. Hula hooping is an effective way to burn calories without heavy equipment. This story was published at an earlier date and has been updated with new information. Weighted hula hoops are bigger and heavier than traditional options. Hula hooping can provide similar results to other types of aerobic activities, such as dancing including salsa, hula, belly and swing dancing. Between work, school, sports practices, and everything else that goes along with being a parent, exercise is often the first thing to get taken off the to-do list. Weighted hula hoops have been having a moment on TikTok, with countless videos showing people using them to tone their core. (2015). DOI: Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Its not just your core muscles that get a workout with hooping. Why Hula Hooping is a Great Exercise for Kids McGill SM, et al. Can you really use hula hoops for weight loss? 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. A 2019 study concludes that weighted hula hoops can improve body composition, reduce abdominal fat, and have a positive effect on blood pressure. Some possible benefits may include: Aerobic. Regular physical activity may help make treatment for substance use disorders more effective. But there's also another style that fits snug to your waist, with a ball and rope that spins around the hoop as you use it. At one point, Japan banned Hula Hoops over concerns of indecency, and the Soviet Union banned them for being an example of the emptiness of American culture. 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. What is Cardio Yoga and Is It a Solid Workout? Yep! Weighted hoops are especially great for beginners because they are heavier and slower which makes it easier to control, adds Musni. Hooping is a repetitive exercise. DOI: Laskowski ER. You can learn more about how we ensure our content is accurate and current by reading our. Head over toBODi and find out how our at-home workouts, nutrition programs, and online community work together to help you reach your health and fitness goals. If you use them properly, weighted hula hoops can be a great tool to activate your core, fitness trainer Krista Stryker, NSCA-CPT, tells mbg. Its also a good idea to ease into weighted hooping by twirling just five minutes a day for the first week. 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. Pro fix: Check in with your body regularly and give yourself breaks as needed. Are you looking for ways to lose hip fat? I know you're excited to get hooping. In a2019 study, researchers compared weighted hula hooping for an average of 13 minutes per day to walking roughly 10,000 steps per day. Loose clothing can get in the way, and hooping on bare skin can increase a persons risk of bruises. If you feel any pain during your workout, stop immediately. Scott, P. (2014). It is an inexpensive and generally low impact exercise that is accessible for many people. Liao, S. (n.d.). To learn more about how we keep our content accurate and trustworthy, read oureditorial guidelines. 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. MNT is the registered trade mark of Healthline Media. Just Be Fitness Hula Hoop - Black. All rights reserved. Its wavy ridges are meant to help stimulate your core muscles and even help the hoop stay up on your waist. If it gets too high, it increases your risk of developing cardiovascular disease. A small 2015 study evaluated the potential benefits of a 6-week weighted hula hooping program for women. Hoop weights range from roughly 1 to 5 pounds. The Benefits of Hula Hooping: 7 Reasons to Give It a Spin As with any form of exercise, if you have any concerns about your health, talk with your doctor prior to starting a new routine. In addition to the physical gains, hula hooping has serious mental health benefits. Soft rubber foam padding for extra comfort for pro-long use during exercise. 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). Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. When you start doing tricks with your shoulders it becomes a lot of anterior and lateral movements, so you want to make sure you work your rear delts outside of hooping to prevent injury.. This is comparable to other aerobic activities like ballroom dancing, mowing the lawn with a push mower, or walking about 4.5 miles per hour. There is a fairly good chance you'll feel happy after a session of hula hooping. It's inexpensive. Repetitive hip movements can sometimes provoke back pain, especially in people with a history of this symptom. Likeweighted jump ropes, theyre a throwback to a favorite childhood pastime. Balancing act: How to incorporate balance work into your training sessions. And in recent years, hula hoops have become popular for fitness purposes again. 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. The Wham-O Hula Hoop hit the market in 1958, only a year after Wham-Os first hit toy, the Frisbee. Its also important to use a weight that doesnt cause your technique and form to break down, which could increase your risk of an injury. There are many different types of weighted hula hoop, but they typically get the additional weight from plastic or steel balls, water, or sand. Moving in the same direction for a long period may cause muscle soreness. The activity may also help improve neuromuscular control and posture, which are essential for balance and stability. Apple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. Roku is a registered trademark of Roku, Inc. in the United States and other countries. Need some extra inspiration or guidance? Hula hoops come in different colors, styles, and sizes. Regardless of its controversial past, the hula hoop has stood the test of time. Calories burned in 30 minutes for people of three different weights. How often should. First, find a good starting position. Hicks is a cardiopulmonary physiologist at the University CaliforniaIrvine. 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. With the hoop against your back, start spinning the hoop in a counter-clockwise direction. They were red-hot in the 1950s and 60s, then settled into a steady hum of usage. The inner curvature of the hoop has 3 bumps per segment that provide mechanical stimulation for the abdominal muscles. Cardio vs. To begin, all hula hoops will most likely cause bruising until . But note that only Wham-Os hoop is officially a Hula Hoop (the company heavily policies and protects its trademark), though people often refer to all exercise hoops as hula hoops.. Try This 15-Minute Lower-Body Workout from Kayla Itsines' New Low-Impact Program Since the Hula Hoop first made a splash, other companies have gone on to produce hoops as toys or exercise gear. She received her bachelor's in broadcasting and mass communication from SUNY Oswego, and lives in Buffalo, New York. The key is to be patient and to not give up. For this reason, people should. Burns Calories Hula hooping can burn an average of 210 calories during a 30-minute hooping workout, according to a sponsored research study from the American Council on Exercise. Change the speed of the hoop by adjusting the speed of the hip movement. A 2019 study concludes that weighted hula hoops can improve body composition, reduce abdominal fat, and have a positive effect on blood pressure. Hula hooping can help improve cardiovascular fitness, Jade says. If youre new to exercising, or have an injury or chronic health condition, its a good idea to check with your doctor before starting a hula hoop workout. 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. You will end up liking it while getting a great workout and having fun.. Its especially important to check with your doctor if you have back or hip issues. Here, This article looks at the best cardio exercises to perform at home with minimal equipment, with progressions for all fitness levels, from beginner to. If you continue to practice and use the hula hoop, it is an excellent way to target and train your abdominal muscles, obliques, and hip muscles.