Who would have thought that one of our favorite past times as a child would turn out to be a highly effective full body workout?
Hula hooping for exercise is one of the latest fitness crazes – the hashtag #weightedhulahoop has racked up more than 186M views to date. Hula hoops have been around for decades, The hoops are a little different from what we had as kids. They are now called “fitness hoops” and are weighted between 1 and 2kg. Because it is heavier than a standard plastic hoop, it is easier to keep going for a longer period of time. However, the heavier hoops e.g. 2kg, give you more of a workout.
Where do I get a hoop from?
As noted you need a special weighted hoop and these are readily available online. The regular hoops you played with as a child won’t stay around your waist for more than a few seconds (unless you’re some sort of hula hooping ninja with extra skills).
It only costs around £14.99 to buy a weighted hula hoop ready-made (click here to see offers). However, do take care when choosing your weight. Lots of hoops advertise themselves as heavier e.g. 2kg hoops, but actually weigh 1kg or less, requiring that you fill them up with sand or similar. Not every fillable hoop is well designed. Read the reviews carefully, ordering them by most recent first.
There is the option of making your own hoop using PVC tubing and sand or water. Generally these are only going to be cheaper if you happen to have some of the materials at home already, as the ready made ones are so cheap.
Here’s part 1 of a 2 part tutorial for making your own hoop with water:
How many calories will I burn?
The answer to this depends on which guide you read, but according to Mayo Clinic, hula hooping can provide similar results to other types of aerobic activities, such as dancing — including salsa, hula, belly and swing dancing. On average, women can burn about 165 calories in 30 minutes of hula hooping, and men can burn about 200 calories in 30 minutes of hula hooping. Other sources quote around 300 calories for 30 minutes.
Do hula hoops really work for fitness?
According to Byrdie, a small 2015 study showed that regular weighted hula hooping was associated with a reduction in waist and hip girth. Another 2019 study demonstrated that, relative to walking, weighted hula hooping decreased abdominal fat percent in overweight subjects.
How much should I do?
Whilst half an hour will burn off 165 – 200 calories, this is not a good starting point! Hula hooping with a weighted hoop may look fairly gentle but you can overdo it, leading to aches, pains and injuries. Bruising is also common at first, especially if your hoop has bumps on the inside or a metal core, as these will be tougher on your body.
Hooper Hoops notes:
“We get asked a lot if the bumps on the inside of some brands of hoop, help with weight loss or massage. In our experience they do not help with anything other than speeding up your bruising to the point we have banned them from our classes!” ~ Hooper Hoops
A good way to start is by hooping with a light-ish hoop for 10 minutes and if you’re feeling confident, you can do this more than once in a day. Start small and build up on the amount you do each week.
“Start off light. You can work your way up in weight after you’ve mastered the motion. Another way to make things easier, if you’re a beginner, is to get a larger diameter hoop so you won’t have to move as fast. This way you will be able to get in those revolution reps and build up your core strength slowly and safely as you go. As with all new exercises, it’s best to begin with only a few minutes each day and work towards longer durations. This will also help prevent bruising (yes you read that right, bruising is common when starting out).” ~ Woman’s Health Mag
Can anyone use a hula hoop for fitness?
No – this type of exercise won’t be suitable for everyone. It is not recommended for those with back or neck problems, or for pregnant women. If you have any medical concerns, it is best to check with your doctor first before beginning to hula hoop (or any other type of exercise). If you do start hula hooping and develop any pain, stop and speak to your doctor.
Featured image: Hula hoop in pieces by Argos.