Adding a heavier hula hoop to your exercise program is a great idea, even if you are going to hula hoop for a few minutes daily. Any hula hoop, whether regular or heavier, will help you achieve your exercise objectives.
Therefore, you have a choice on the weight of the hoop you need. However, a lighter hula hoop will take more energy to maintain the hoop moving. In comparison, a heavier hula hoop requires little energy to keep going, meaning you can do it for a longer period.
What are the benefits of using a heavier hula hoop over a lighter hula hoop?
1. Improved aerobic health
A minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic exercise is advised by the Department of Health and Human Services per week.
Hula hooping is a fun and energizing method to include additional cardiovascular exercise in your routine. Similar advantages to belly dance or salsa dancing could be obtained from it. Regular aerobic exercise has a number of advantages, including:
- Stronger heart and lungs
- Increased blood flow
- Reduced risk of cardiovascular disease
- Improved immune system
- Improved brain function
- Reduced stress levels
2. Burns calories
The Mayo Clinic estimates that males can burn about 200 calories and women about 165 calories while hula hooping for 30 minutes.
Comparable exercises include:
- Ballroom dancing.
- Mowing the grass using a push mower.
- Walking at a speed of roughly 4.5 miles per hour.
3. Reduces fat on your waist and hips
2015’s brief study of the potential advantages of a 6-week heavier hula-hooping program for women was assessed by Trusted Source.
After six weeks, the researchers discovered that the 13 participants had shed inches from their hips and waist.
The ladies in the study reduced their waistlines and hips on average by 3.4 centimeters (1.3 inches) and 1.4 centimeters (0.6 inches), respectively.
4. Reduces abdominal fat
2019 research for overweight people, Trusted Source compared the potential advantages of a heavier hula hooping program with a walking program. The 53 participants in the study either engaged in 12.8 minutes of hula hooping or 9,986 daily walking steps.
Compared to the walking group, the subjects in the hula hooping group significantly reduced their abdominal fat and dropped inches from their waists.
5. Improves core muscle mass
You must engage your core muscles to retain the hoop around your hips during hula hooping. This exercise may help strengthen the muscles surrounding your stomach since it puts your core muscles to work.
Researchers from the same 2019 study that was previously mentioned found that individuals in the hula hooping group had significantly more muscle mass in their trunks than in the walking group.
6. Reduced LDL (bad) cholesterol
LDL cholesterol is mostly known as “bad” cholesterol. It raises your risk of cardiovascular disease if it becomes too high. Hula hooping is an aerobic activity that has the ability to lower cholesterol levels.
The 2019 study mentioned above also discovered that after a 6-week hula hooping program, participants in the hula hooping group had significantly lower LDL cholesterol levels than those in the walking group.
7. Increases your motivation to exercise again
2016 pilot research After 30 minutes of hula hooping or walking, Trusted Source examined the future exercise intentions of women between 18 and 45.
According to the study’s findings, the ladies in the hula hooping group had better intentions for future exercise.
Disadvantages of heavier hula hoop
1. Heavier Hula Hooping May Produce Lower Back Pain
Back pain might result from heavier hula hooping if:
- The right form is not being maintained.
- You are using too heavy weight.
- You did not warm up adequately.
- You exercise for too long.
Therefore, it’s important to always pay attention to your body and perform the heavier hula hoop exercise properly. In order to do that, you must choose the appropriate weight for your needs, typically 1-2 pounds if you’re a beginner and have good technique.
2. Hula Hooping can lead to Hernias
According to experts, this myth contains a grain of truth; any repetitive workout that strains your abs may result in abdominal hernias, which are essentially ruptured abdominal muscles. Hernias are caused by a variety of circumstances, including heredity and prolonged standing or walking.
The most crucial point is that your hula hoop will have a warning about how long you should use it for abs exercises. Make sure you’re not doing too much during that time, which is often 15 to 30 minutes.
You run a higher risk of injury if your hoop for a lot longer than that.
How do you know the weight of a hula hoop?
There are numerous sizes and weights of heavier hula hoops. Brands vary in their hula hoop sizes, but on average, adult sizes fall between 37 and 41 inches.
Experts in hula hooping advice begin with a hoop that reaches midway between your waist and mid-chest when it is standing sideways on the ground.
The weight of a hoop varies between 1 and 5 pounds. The bigger the weight you can manage, the stronger and more knowledgeable you are.
It’s crucial to pick a weight you can maintain throughout your workout. Utilizing a weight that prevents your technique and form from failing is crucial because doing so could raise your risk of injury.
Beginners should start with a hoop that weighs between 1 and 2 pounds.
How to use a heavier hula hoop
Make sure you’re using a hoop of the right size and weight before you begin hula hooping. Wear form-fitting clothing since loose items can become entangled in the hoop and become snagged.
When you first begin, you might spend more time wearing the hoop around your waist than on the floor. Getting the time right can take effort, but the more persistent you are, the better you will become. The secret is to persevere and practice patience.
Here’s how you should use a heavier hula hoop:
- Start by placing the hoop in one hand and one foot approximately 6 to 8 inches in front of the other while standing. Start with your left foot in front if you’re spinning the hoop clockwise. Start spinning in the opposite direction, with your right foot in front.
- You might wish to practice the hula motion without the hoop at first if you’re starting. Rock your weight gently from your heels to your toes and back to your heels while making a tiny forward and backward movement with your hips. Continue repeating this until the action feels natural to you.
- Then, wrap the hoop around your waist, placing the back of the hoop slightly above your hips, on the small of your back. The front of the hoop ought to slant downward just a little.
- Then, when you bounce back and forth, aim to catch the hoop with your front hip. By altering the rate at which you rock your hips, you may modify the pace of the hoop.
Are they safe for most people?
As long as you use a weight that is appropriate for your strength and fitness level, utilizing a heavier hula hoop is generally safe.
If in doubt, choose a hoop that is too light rather than too heavy. Immediately stop working out if you experience any pain.
Before beginning a hula hoop workout, it’s a good idea to speak with your doctor if you’re new to exercise, have an injury, or have a chronic health condition. Checking with your doctor is especially crucial if you suffer from hip or back problems.
The Bottom Line
Heavier hula hoops are a fantastic method to increase your fitness and overall health. With so many advantages, it’s no surprise that this enjoyable pastime is becoming more and more well-liked by individuals of all ages and fitness levels. So pick up a hoop and try; you could be pleasantly surprised.