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Benefits of Weighted Hula Hoops

Benefits of weighted hula hoops

For more than 60 years, weighted hula hoops have been a beloved children’s toy. Despite its initial intended usage as a toy for children, these workout balls may be just as effective for adults. If you’ve ever tried one of these hoops, you know how difficult it can be to hold it in place around your hips. These hula hoops are heavier than their plastic counterparts. They tend to be heavier than their name indicates. Their size and substance also tend to be more luxurious.

Benefits of Weighted Hula Hoops: Summary

Do Weighted Hula Hoops Provide a Good Workout?

According to Mayo Clinic, it doesn’t matter how little time you have to spare to hula hoop; weighted hoops may still be a useful addition to your fitness routine. Hooping, whether with a weighted or unweighted hoop, may help you reach your fitness objectives and get a good dose of cardiovascular exercise. It’s also a lot of fun!

Traditional hula hoops are smaller and lighter, while weighted hula hoops are larger and heavier. Using a weighted hula hoop is a great way to spice up your exercises or just have some fun while getting healthy. Hula hooping, like other aerobic hobbies such as salsa, hula, belly, and swing dance, may have comparable effects.

Hula hooping burns an average of 165 calories for women and 200 calories for men in 30 minutes of hula hooping. Remember that the U.S. Department of Health and Human Services advises 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic activity each week for most healthy individuals, or an equal mix of moderate and vigorous activity for those who aren’t very active.

This activity should be done over the period of a week, per the rules. Increasing the quantity of activity you do will have even more positive effects on your health. However, even a little bit of physical exercise is beneficial. It is possible to reap health advantages by engaging in small bursts of activity throughout the day. At least twice a week, do strength-training activities that target all major muscle groups.

What are the Benefits of Using Weighted Hula Hoops?

weighted hula hooping for exercise

Healthline report shows that, weighted hula hoops have been shown to provide a number of health advantages, despite a lack of study on the topic.

1. Weighted Hula Hoop Exercises can Increase Aerobic Health

Getting at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of intense aerobic exercise is recommended by the US Department of Health and Human Services. Benefits of a weighted hula hoop is a huge and it’s also fun, a fun and energizing approach to increase your cardio workout. Like salsa dance or belly dancing, it has the potential to deliver comparable health advantages

Some of the benefits of regular aerobic activity include:

  • Strengthening of the cardiovascular and respiratory systems
  • Increased blood flow; decreased risk of cardiovascular illness
  • Boosted immune system; enhanced cognitive abilities; reduced stress;

2. Weighted Hula Hoops can Burn Extra Calories

Hula hooping burns 165 calories for women and 200 calories for men in 30 minutes, according to the Mayo Clinic. In terms of aerobic activity, this is similar to ballroom dancing or lawn-mowing at roughly 4.5 miles per hour.

3. Weighted Hula Hoops can Reduces Fat around your Waist and Hips

According to a minor research conducted in 2015, a 6-week weighted hula hooping program for women was examined by Trusted Source for its potential advantages. There were significant weight loss results for 13 women who participated in the trial after six weeks, according to the scientists. A total of 3.4 centimeters (1.3 inches) was lost from the waistline and 1.4 centimeters (0.6 inches) from the hips of the women who participated in the research.

4. Reduces Abdominal Fat

According to a report published in 2019 According to Trusted Source, weighted hula hoops and regular walking are both beneficial for overweight people. The 53 participants in the research either hula hooped or walked an average of 9,986 steps each day. Hula hoopers dropped more abdominal fat and also lost more inches off their waists than those who walked, according to the study.

5. Weighted Hula Hoops can Add Abdominal Muscle

In order to retain the hoop around your hips, you must stimulate the muscles in your core. This exercise may assist develop the muscles in your stomach because of the amount of effort your core muscles have to undertake. A study published in January 2019 found that hula hoopers had much more muscle mass in their trunks than those who walked a normal distance.

6. Lowers LDL (bad) Cholesterol Levels

The term “bad” cholesterol refers to LDL cholesterol. Cardiovascular disease is more likely if your cholesterol level becomes too high. Hula hooping is a kind of aerobic activity that has the ability to lower cholesterol levels. Hula hooping has been shown to lower LDL cholesterol levels in comparison to walking, according to a new research published in the Journal of Clinical Endocrinology and Metabolism.

7. Weighted Hula Hoops are VERY Light on Your Joints

Nearly every one of us has a close friend or family member who took up jogging and quickly became knee-deadly. An excessive amount of stress is placed on your joints when you do high-impact workouts like jogging or leaping. You might be hurt if you do too much too quickly. Your cardiovascular system is stimulated in the same manner as jogging, but with the additional bonus that hula hoops don’t put as much strain on your joints as running does. It doesn’t have to be low-intensity to be low-impact! High-intensity hooping concepts include: Take 20-second bursts of high intensity interval training (HIIT) type hula hooping.

Can a Weighted Hula Hoop Help Build Core Muscles?

Weighted hula hooping has received very little investigation, although the findings of a few trials are

promising. Weighted hula hooping was studied in a brief research published in the National Library of Medicine in 2015. Participants who returned for the post-trial assessments showed significant weight loss in the hips and waist. Weight loss in this study averaged 1.3 inches from the waist and 1.4 inches from the hips.

Is Weighted Hula Hooping Good for Runners?

If you are thinking that there is a huge benefits of a weighted hula hoop then here is your answer. Whether or not hula hooping is useful for your running form depends on whether or not you’re using your core and back muscles. And furthermore, it seems to be a great way to get some exercise.

How Many Calories Can you Burn with Weighted Hula Hooping?​

In contrast to jogging or cycling, hula hooping is unlikely to appear on your Garmin. Women may burn around 165 calories every 30 minutes while males can burn about 200 calories, according to the Mayo Clinic.

How Should You Use a Weighted Hula Hoop Correctly?

Hula hooping may be dangerous if you don’t practice proper form. It’s all about technique, so make sure you start with one foot in front of the other in a wide, sturdy stance before moving on to the next step.

Buy a Weighted Hula Hoop

Dumoyi Smart Weighted Fit Hoop is a good choice your health. Weighted workout hoops manufactured of rigid ABS plastic, such as Dumoyi Smart, are long-lasting and safe. You can find it on amazon.

Hula hoops with weights are heavier than the brightly colored plastic ones you may remember from your childhood. You may use weights ranging from 1 to 3 kilograms, so as with any strength-training program, pick a weight that is difficult for you but not so heavy that you lose control of your technique. Although they’re in high demand, they still have some weighted hula hoops in store. Isn’t it the best? Many of these hula hoops can be dismantled and stored beneath the couch, unlike cumbersome exercise equipment like a treadmill.

Weighted Hula hoops are much like the brilliantly colored ones you remember from the playground, although they’re a little heavier. The typical weight is between 1 and 3 kg. Choosing a weight that is both difficult to lift and not so burdensome that your technique is compromised is excellent when doing any kind of strength training.


You should only use a weighted hula hoop if you feel comfortable doing so, however the benefits of weighted hula hoops and integrating them into your exercise routine can really transform your body and overall health.

When using a weighted hula hoop, you have complete control over the hoop’s weight, which is one major benefit of weighted hula hoops. Smaller and lighter hula hoops need more energy to maintain their momentum. However, the simpler it is to keep going, the longer you may be able to stay going with a heavier and larger hoop. You may play around with a variety of hoops to find the one that works best for you. Many sports goods shops, internet vendors, and even some gyms sell weighted hula hoops.

Mike Horton (head of Weighted Living)

by Mike Horton

Mike is one of the lead editors at Weighted Living and the author of this article. He's become fascinated with weighted products (a bit too much we think) and loves to see all the different ways they can improve our loves. He's written quite a few weighted product guides as well.

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