10 Weighted Hula Hoop Benefits (and 3 DISADVANTAGES)

Do weighted hula hoops work? Yes, and they’re so fun!

They offer an engaging and challenging way to get your heart rate up and burn calories, as well as tone your muscles and increase core strength.

Do you want to get that sexy body of yours in its best shape? If so, you should start using one!

In this blog post, we’ll discuss the top ten benefits of weighted hula hoops. Plus, we’ll also tackle the main disadvantages associated with using one.

So read on to learn more about how you can improve your health and look great doing it!

1. Improved Cardiovascular Health

weighted hula hoops improve your cardiovascular health

Most of us could stand to get a little more exercise. The Department of Health and Human Services recommends getting at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic exercise each week. 

But let’s face it, getting to the gym can be a drag. 

That’s where hula hooping comes in. 

It’s a fun, invigorating way to fit more aerobic exercise into your routine. So if you’re looking for a way to add some zing to your workout, grab a hula hoop and give it a spin.

2. Increased Strength and Flexibility

weighted hula hoops increase Strength and Flexibility

This low-impact aerobic workout can help increase your strength and flexibility while also providing a fun way to get your heart rate up. 

Here’s how it works: 

Engaging your core muscles to keep the hoop spinning gives your abs and obliques a workout. And as you move your hips and waist to keep the hoop going, you’ll also be toning your glutes and thighs. Plus, the constant twisting and stretching improve your flexibility. 

So grab a hula hoop and start having some fun – your body will thank you for it!

3. Better Overall Body Tone

benefits of weighted hula hoops

When it comes to getting in shape and boosting your overall body tone, few exercises are as effective as hula hooping. This fun and engaging activity is not only a great cardiovascular workout, but also targets and tightens a wide variety of muscles throughout the body. 

From the core to the arms and legs, hula hooping provides an intense total-body toning experience like no other exercise.

Hula hooping works so well for toning the body because it engages multiple muscle groups simultaneously.

Pro tip: There are specific hula hoop exercises for toned arms, legs, and belly. Therefore, you can work out a particular body part every day and give your other muscles sufficient rest between workouts.

4. Improved Balance and Coordination

weighted hula hoops exercise benefits

Hula hooping is a fun and effective way to improve balance and coordination. Twirling the hoop around your waist or arms requires a combination of strength, grace, and finesse. 

To perform correctly, you must continuously practice balancing your body while moving the hoop in various directions and speeds. Over time, this process helps train the muscles in your core and limbs involved in other physical activities beyond hula hooping. 

There’s more:

Practicing smooth handling of a hula hoop increases your awareness of body movement and spatial orientation. Those skills help you stay balanced even when encountering unexpected obstacles or distractions in real life. 

5. Weight Loss

weighted hula hoops weight loss benefits

According to the Mayo Clinic, women may burn around 165 calories in 30 minutes of hula hooping, whereas men can burn roughly 200 calories. 

Considering that you need to burn 3500 calories to burn a pound of fat, hula hooping can get you there in about ten hours. 

But hula hooping isn’t just about burning calories – it’s also about toning your body and improving muscle definition. As we mentioned before, hula hooping engages multiple muscle groups simultaneously, which leads to improved muscle tone and definition.

And since muscles consume more calories than fat, you will actually accelerate your metabolism and lose weight even when you’re resting.

6. Reduced Hip and Thigh Fat

weighted hula hoops burn fat

2015 study discussed the benefits of weighted hula hooping for women, looking at measures such as waistline and hip circumference. 

Researchers found that the 13 participants had lost an average of 3.4 centimeters from their waistline and 1.4 centimeters from their hips. That’s a promising sign that weighted hula hooping may hold real value as a weight-loss tool for women. 

Further research is needed to confirm these initial findings, but this study indicates that there may be great potential in using weighted hula hoops for weight loss. 

7. Stronger Abs

weighted hula hoops work your abs

2019 study found that hula hooping may be a more effective way to lose abdominal fat and trim inches from the waist compared with walking because:

  • Participants lost more abdominal visceral fat compared to the walking group and:
  • Increased their abdominal muscle mass considerably.

Thus, hula hooping trims your abdominal muscles, giving you that six-pack you’ve been dreaming of. Don’t forget you’ll also need to adjust your diet to make those abs more visible.

8. Decreased Cholesterol

weighted hula hoops decrease your cholesterol

The above-cited study also noticed a significant drop in bad LDL cholesterol for the hula-hooping group. However, the levels of bad cholesterol needed six weeks to drop.

Besides, this difference is noticed in a limited number of participants and compared to a walking group. That means you could try other activities that decrease your bad LDL cholesterol, ranging from intense HIIT sessions at the gym or even mellower Pilates.

9. Less Perceived Effort

weighted hula hoops are fun

Hula hooping is one of the most fun and unique ways to get your daily dose of exercise. 

First of all, hula hooping engages both the upper body and lower body, so you are getting a full-body workout with every movement. That means you’re burning more calories and expending more Watts without feeling the effort.

Additionally, hula hooping makes you more aware of your body’s movements. Thus, you’ll focus on your body instead of the challenging workout.

Basically, hula hooping helps you ignore the extra effort. 

Best of all, hula hooping is endlessly entertaining due to its rhythmic nature and playfulness. The repetitive spins on the hoop train your brain and your muscles, making it an ideal form of exercise for people of all ages. 

10. Low-Impact

do weighted hula hoops work?

Unlike many other high-intensity cardio activities such as running, hula hooping is low-impact and easy on the joints. Because you don’t have to continuously pound the pavement or cycle at full speed to get an effective workout with a hula hoop, you can maintain your pace without straining yourself physically. 

And because hula hoops come in various sizes and weights, you can find one that’s just right for your fitness level. 

So whether you’re a beginner or a seasoned pro, hula hooping is an excellent way to get your heart rate up without putting unnecessary stress on your body.

What Are the Risks Involved?

weighted hula hoops disadvantages

No workout is entirely risk-free, not even walking ten yards. However, some Internet rumors about weighted hula hoop workouts tend to exaggerate these potential dangers. 

Let’s bust some of these myths:

1. Weighted Hula Hoop Workouts Damage Your Kidneys

It’s purported that repeatedly pressing your kidneys and other internal organs with that weighted hoop will produce massive internal damage. However, remember that your ring will weigh 1-5 pounds – that’s not a lot of weight.

Secondly, the centrifugal force will take a lot of that weight off of your internal organs.

But if you’re in doubt:

  • Get a lighter-weight hoop if you’re a beginner.
  • Talk with your doctor if you have preexisting pain in your kidney areas.
  • Stop immediately if you feel stabbing pain – which you probably won’t because of all the reasons we discussed above.

2. Weighted Hula Hooping Produces Lower Back Pain

Weighted hula hooping may cause back pain if:

  • You’re not maintaining a proper form.
  • You’re using a weight that’s too big for you.
  • You didn’t warm up correctly.
  • You’re working out for too long.

So it’s always critical to listen to your body and do the weighted hula hoop workout correctly. That involves choosing the right weight for your needs, usually 1-2 pounds if you’re a beginner, and maintaining a proper form.

3. Hula Hooping May Cause Hernias 

This myth has a kernel of truth because, as doctors put it, any repetitive exercise that strains your abs may lead to abdominal hernias – aka your belly muscles rupturing. However, hernias also have other factors, such as standing/ walking for long hours or genetics.

And here’s the most important thing:

Your hula hoop will come with a warning regarding the maximum time you can use it for your abs. That period is usually 15-30 minutes so make sure you’re not overdoing it.

If you’re hooping for much more than that time, you’re increasing your risk of injury.

Wrap Up

Weighted hula hoops are a great way to improve your health and fitness. With so many benefits, it’s no wonder that this fun activity is gaining popularity among people of all ages and fitness levels. So grab a hoop and give it a try – you just might be surprised at how much you enjoy it!

Do you have any experience with weighted hula hoops?

Mary D. Brown

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