How to safely work out with a weighted hula hoop
Weighted hula hoops became an exercise trend on social media — experts weigh in on how to use one safely.
This 2-pound hula hoop has a padded grey and pink exterior and features eight segments that can all snap together — they can then be disassembled by pushing a button on one side of each piece and pulling apart, according to the brand. The largest size measures 3 feet in diameter, but the brand says the size can be adjusted to fit your body type by assembling different numbers of segments together.
This weighted hula hoop by Spinsterz comes in five colors: black, pink, bronze and two shades of blue. You can choose between three sizes: a 36-inch, a 38-inch and a 42-inch diameter hoop. According to the brand, the hoop weighs approximately 1.3 pounds. Made from flexible polyethylene, the brand recommends letting the hula hoop sit for a minimum of 12 hours after unboxing to allow it to “naturally open” before connecting it together on both ends to form a circle.
The Better Sense hula hoop is foam-padded, weighs 2 pounds and can be assembled using up to 8 detachable sections to form three different sizes, ranging from a 28.5-inch diameter to a 37-inch diameter. To detach, you can press and hold the side button and pull both sections apart, according to the brand.
Our experts all agreed that weighted hula hoops should be used in conjunction with a well-rounded workout routine.
“Weighted hula hooping should be a part of a healthy fitness program, not the only form of exercise,” said Tosto. She recommended including other forms of cardiovascular or aerobic exercise (like walking and cycling) and anaerobic exercises like strength training or HIIT training.
But it’s important to know what fitness goals you’re trying to reach before incorporating a weighted hula hoop into your routine. Because hula hooping is a highly aerobic activity, the tool would be counterintuitive if you’re solely trying to build muscle and strength, according to Levergood.
If you’re wary of trying out a weighted hula hoop or are looking for alternative exercises, Schillaci recommended jumping rope and jogging and sprinting to complement strength training — he added this helps build up aerobic endurance, which improves recovery time in between sets.
Just like with any other exercise tool, people should always take caution when using a weighted hula hoop and be sure to not overdo it. Tosto noted that minor injuries reported with the repetitive use of a weighted hula hoop include bruising of the skin and soft tissue of the abdomen.
“Individuals with a history of low back pain should be mindful that this type of exercise requires repeated rotational movement, which can be provocative of back pain symptoms,” Tosto added.
Our experts recommended halting use if you notice bruising, chest pain or other severe body pains during or after a weighted hula hoop exercise. Both Levergood and Gallucci added that people with pre-existing conditions such as herniated discs or a history of spinal fractures should get clearance from a doctor prior to using a weighted hula hoop.
While weighted hula hoops can reach up to 5 pounds in weight, Tosto recommended that individuals at a lower fitness level start with an unweighted hoop and progress to a hula hoop weighing 2 pounds and under as fitness, strength and coordination improves.
Levergood told us weighted hula hooping can be treated like any aerobic exercise, which means the recommended time is about 20 to 30 minutes per exercise session. However, “you can do this for any amount of time depending on your enjoyment level and what you’re trying to get out of it,” he said.
While using a weighted hula hoop, Schillaci suggested keeping your shoulders down in order to protect your lower back, keeping your chest up to prevent the shoulders from rounding forward and keeping your ribs down, which will prevent hyperextending the lower back.
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