The hula-hoop has been around for many decades and was a popular children's toy back in the 1950s and 60s. The familiar lightweight plastic hoops can be difficult for children to twirl and almost impossible for adults to master, leading to frustration and failure. The new generation of pumped-up, weighted hoops have hit the fitness circuit and they make it easy for anybody to master hula-hooping. They can be weighted with rubber, metal, beads or water and are larger in diameter than the original version. People with back issues should be cautious, start out slowly and twirl with controlled, sustained rhythm rather, than using vigorous hip action.
Easier to Twirl
The main benefit of the weighted hoops is that they are much easier to twirl than their lighter counterparts. Because they are larger in diameter and heavier in weight, they rotate more slowly, making them easier for adults to use. A 3 to 5 lb. hula-hoop measuring 38 to 42 inches in diameter is a good hoop for a beginner. Hoops that weigh more than 5 lbs. can cause bruising around the waist and ribs in some people, as well as back or organ injury, especially in beginners.
Core Conditioning and Flexibility
Weighted, or heavy hula-hoops are effective at building core strength due to the tightening of your ab muscles to counteract the weight of the hoop. The act of swiveling the hips is beneficial for loosening up tight hips and increasing flexibility. The action of the weighted hoop also serves to carve out the waist, side to side and front to back, leading to a tighter, stronger midsection. Be sure to hoop in both directions to challenge the core in a balanced manner.
Cardio with Your Kids
Because they are easier to use, you are able to hoop for longer, thereby increasing the amount of time you spend hooping, leading to a higher heart rate and cardiovascular conditioning benefits. Because they weigh more, the muscles must work harder, burning more calories in the process. According to the "The Washington Post" in its article, "Play with Heavy Hoops," from July 4, 2004, when Coopers Institute researched the weighted hoops in its 2001 study, it reported that "its vigorous twirling not only thoroughly engages your core muscles, it also can burn more calories than a high-impact aerobics class, an intense bike ride or a comparable run on the treadmill." You can also have your kids join in with the exercise.
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