Weighted Hula Hoop Benefits for Fitness, Weight Loss, Core Strength

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Video What does a weighted hula hoop do

Although there’s limited research focused specifically on weighted hula hoops, there’s still solid evidence to support the following seven benefits.

1. Improves your aerobic health

The Department of Health and Human Services recommends getting at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise each week.

Hula hooping is a fun, invigorating way to fit more aerobic exercise into your routine. It has the potential to provide similar benefits to salsa dancing or belly dancing.

Some of the benefits of regular aerobic activity include:

  • stronger heart and lungs
  • improved blood flow
  • a lower risk of cardiovascular disease
  • a stronger immune system
  • improved brain function
  • lower stress levels

2. Burns calories

According to the Mayo Clinic, women can burn about 165 calories during 30 minutes of hula hooping and men can burn about 200 calories.

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.

3. Reduces fat around your waist and hips

A small 2015 study evaluated the potential benefits of a 6-week weighted hula hooping program for women.

At the end of the 6 weeks, the researchers found that the 13 women in the study had lost inches around their waist and hips.

Overall, the women in the study lost an average of 3.4 centimeters (1.3 inches) from their waistline and 1.4 centimeters (0.6 inches) from their hips.

4. Reduces abdominal fat

A 2019 study compared the potential benefits of a weighted hula hooping program with a walking program for individuals with overweight. The 53 subjects in the study either performed an average of 12.8 minutes of hula hooping per day or walked 9,986 steps per day.

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.

5. Increases core muscle mass

Hula hooping requires you to activate the muscles in your core to keep the hoop around your hips. Because of the work your core muscles need to do with this activity, it may help strengthen the muscles around your midsection.

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.

6. Decreases LDL (bad) cholesterol

LDL cholesterol is often referred to as “bad” cholesterol. If it gets too high, it increases your risk of developing cardiovascular disease. Aerobic exercise, such as hula hooping, has the potential to improve your cholesterol levels.

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.

7. Increases your motivation to exercise again

A 2016 pilot study looked at the intentions of women ages 18 to 45 for future exercise after completing 30 minutes of hula hooping or walking.

At the end of the study, the researchers found that the women in the hula hooping group reported stronger intentions for future exercise.

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