Weighted Hoops: The Great Weight Debate!
by Ron Klint
"Can you make me a five pound hula hoop?” “Do you have any seven pound hula hoops for sale?” “How much weight is right for me?” These common questions are asked over and over again. “I need to lose a lot of weight so I need a heavy hoop”.
In an effort to answer this question I have relied on my own experience hooping, and working with thousands of people who have purchased my hoops and the comments I have received over the years. I read articles on hooping and constantly scan Hooping.org Magazine and the web for articles or stories related to the “size” question. In addition I’ve asked health professionals their opinion of hooping in general and size and weight in particular. How many times have we heard from people who have bruises running around their mid-section from “ribs” or too heavy a hoop? I don’t think the term “No Pain, No Gain” was meant to include hooping. Hooping should be looked at as a fun, effective way to lose weight, or just groove on the great feeling that hooping provides. If you are experiencing bruising from hooping you should stop and examine your hoop and your hooping routine.
Hoop makers and sellers have done the general public a disservice by telling everyone that they should get a “weighted” hula hoop. I don’t feel qualified to speak for everyone, but when I have used the term “weighted hula hoop” it has been to simply differentiate the so called adult hoops from the plastic toy hoops found at many brand name toy stores.
It is no secret that a larger, and yes heavier hoop is easier to use than the lightweight toy hoops. This has led many people to believe that the heavier the hoop the more weight they will lose. I don’t think there is a health or physical fitness professional who could make this claim. Like any other exercise you lose weight by utilizing oxygen and burning fat. You need to get your heart rate up to at least 65-85% of it’s maximum or you are not working in the fat burning zone. It is the act of hooping, the movement and exertion involved in maintaining hoop rotation that ultimately results in weight and inches lost. The more time you spend hooping the more oxygen you've utilized and the more fat is burned and the more weight is lost.
This would lead me to believe that the ideal weight loss hoop would be one in which a person can maintain the hooping rotation for the longest period of time while burning the maximum number of calories. The individual can choose between a smaller lighter hoop which will require more energy per rotation, which would provide a better aerobic workout, or a larger heavier hoop that, while requiring less energy per rotation, would allow the individual to hoop for a longer period of time to reach their fat burning zone. I equate this choice to the difference between running and walking for exercise.
We also know that “weight” in almost any exercise adds “resistance”. The added resistance should make the muscles work harder, leading to weight loss benefit and muscle strength and toning. However, we also know that the larger heavier hoops rotate more slowly thus reducing the aerobic benefits of hooping. Where is the point of diminishing returns related to resistance and aerobic benefits?
Unfortunately this still doesn’t answer the original question about size and weight for any particular person. Hooping.org, in a simple “How To Hula Hoop” instruction sheet, recommends that the hoop, when standing in front of you, reaches between the your belly button and the middle of your chest. My experience selling hoops to people at fairs and festivals tells me this is a good start for selecting the right hoop. I look at their body type and suggest a hoop for them. Almost always this is intuitive based on the size of the individual. After trying the hoop and seeing the level of hooping expertise we often come to the conclusion that a smaller or larger hoop might be a better fit. You must also ask yourself why you are buying a hoop in the first place. If the person is planning to use the hoop for exercise they almost always choose the smaller and lighter hoop because they know they will be getting a better workout.
If purchased for family or party fun I recommend a larger hoop as it is important for first timers to be successful hooping. I also never recommend adult hoops for smaller children as I am concerned with possible damage to their smaller bodies and body organs being so close to the surface. Kids have a ton of energy and seem to like the energy output required to maintain hooping with a smaller lighter weight hoop. It makes me tired just watching them.
My experience has led me to believe that a hoop of between 32 and 45 inches in diameter and weighing between one and two pounds is ideal for all types of hooping. Not too large or too heavy to cause damage, but big enough to make hooping easier for the beginner and expert alike. It is also easier to do tricks with a lighter hoop moving the hoop up and down the body.
If anyone knows of a study on the effects of hooping related to size and weight I would very much like to see it. It would be great if the many claims made about hooping could be substantiated with some empirical testing by professionals. Your comments would be appreciated. Thanks and Happy Hooping!
Ron Klint
Canyon Hoops
Comments
I think your argument is really clear and makes a strong and very valuable point. Heavy heavy sports hoops are only good when you can hoop with them, and you can't hoop with them for very long, so you get less track mileage in the long run. I hooped for three and a half hours yesterday. You could never do that with one of them.
Posted by: Philo | March 5, 2007 3:02 PM
Philo sells himself short, although he is correct a weighted hoop is no good until your muscle tone is such that you can use it. I have a 1 lb,a 3 lb and a 5 lb hoop. I use the heavier ones for different purposes than my lighter hoop. If he were in good shape he could hoop for 3 hours with a weighted hoop. Moreover, using a weighted hoop for short periods builds muscle tone and improves hooping with the lighter hoop.
Also if you only have a short time and want to work up a sweat and still hoop they are great. I use my 3 lb hoop between 30 and 50 min per day (but could go hours) and my 5 lb hoop about 10-30 depending on my work out needs . My back is now feeling 15 years younger in terms of strength. I had to work up to it gradually and carefully; but I love my weighted hoops! Catherine
Posted by: Catherine | March 10, 2007 10:15 AM
I just started hooping. I was really turned on by the idea that exercise could be fun. I bought a cd workout with a collapsible hoop. The workout experience was great, but I was very badly bruised. Although I still perserve with this hoop (because I'm addicted to hooping), I find myself searching the web for answers. Your article was very helpful, so were these comments. A lighter hoop is definitely in my near future. Now I am wondering if I should build it myself....
Posted by: Jerrilyn | April 5, 2007 7:33 AM
Thank you for this article. I am looking forward to getting started with hooping for weight-loss benefits and I didn't like the idea of having to purchase a $70 or $90 dollar "heavy" hoop. Now I will probably just purchase a nice everyday one from Walmart or make my own. I just want to do something that is fun while at the same time getting something beneficial out of it! =)
Posted by: Pauline | April 7, 2007 1:57 PM
Hi Ron, thanks for the informative article. I have been making and selling hoops lately and people often ask me about hoops weight and their own weight loss.
Also, just in case anyone is interested, I have been covering my hoops with cloth. I sew a tube of cool cloth, usually batik and slip it on to the tubing before I connect it. Then I hand stitch it closed and I'm done. I really like them and they have great traction compared to the take covered hoops I was making. It also takes a lot less time.
Posted by: Sharon | April 22, 2007 11:59 AM
I was very happy to read this article vs. all of the other articles about weighted hoops. About two months ago, I bought probably what is a child's hula hoop in a discount store for 97 cents. I had no idea that heavy hoops existed or the theory behind them. At age 56, it took a lot of practice to relearn hooping, but now I can now hoop like I did back the 50s. No bruises, no pain, just a really great work-out!
Posted by: Kristin | June 20, 2007 5:22 AM
I would like everyone to know that anyone can hoop. My daughter came home from a fire spinning weekend with a hoop and a new passion. It was a 10 foot hoop and I am 48 and over weight alot. I was depressed because I just couldn't do it, but I kept looking on line and I read that your hoop should be approx. 4 times your girth so I have an 18 ft and a 15 ft hoop. Yes they are crazy big but I can hoop. I have arthritis in my ankle from a horse riding accident and I have fibromyalgia which is alot of joint pain....hooping is great cardio for me and very low impact and fun, fun, fun. It is almost like meditation when I go out alone at night at hoop.
So happy hooping for all no matter how big or small. We now have tons of hoops around the house, and we have made lots for friends there is always hooping going on at our house now.
Posted by: Kari Knutzen | July 2, 2007 3:34 PM
Hooping is a wonderful experience. I've been hooping for a month and I've lost 1/2" off my waist. I know a 1/2" inch is not much, but it sure is a start.
Posted by: Shuntaye T | February 10, 2008 3:13 PM
Hi - I just tried this for the first time last night - borrowed a friend's very large weighted hoop... today I am in a great deal of pain in an area of my lower abdomen where I have had diverticulitis. I don't believe I ate anything to cause a flareup - is it possible for a grown woman to injure internal organs by using a heavy hoop? Thanks for your input.
Posted by: Arlene | April 9, 2008 9:12 PM
I tried using a cheap kids hoop and it was a struggle to keep it up and I saw no benefit after 2 months of using the darn thing. I finally ordered one of the 3 lb hoops online and after only 6 weeks i'm down almost 2 full inches in my waist, but I also feel stronger in my thighs and lower back. I think having some weight in the hoop is definitely a plus.
Posted by: Lynn G | May 23, 2008 10:09 AM
Help! I love hula hooping and so do many of my clients. I have recently started fitness parties and my sports hoop is definitely the most popular piece of equipment! I was wondering if there are any hula hoop affiliate programs out there that would allow me to make a commission off a sale that originated on my website?
Posted by: Rani | October 18, 2008 2:18 PM
I, too, wanted to exercise with the benefits of core muscle toning and hooping. The first hoop I purchased was recommended by SportsHoop and weighed 5 lbs. I could barely keep it going and after only a couple minutes ended up with the worst abdomen/hip bruising you can imagine--and it hurt for several weeks. I returned it for a 3 lb. hoop and it's going fine (now that I've healed!!). The phone rep advised me poorly with the original purchase. My advice--don't get anything heavier than 3 lbs. for both comfort, ease of motion and still great benefits.
Posted by: Dede | November 7, 2008 5:37 AM
Hi, I'm 60 and started hooping about 4 mo. ago. Started with a no fill then added 3lbs and loved it. I was devastated when it broke (and sand flew all over) but more devastated when I found out how much the better weighted ones were (didn't want a 'cheapie' again). Problem solved - I got 3/4" psi tubing, added sand and joined it with a coupler. I now have a 5lb. 42" hoop I made for $8.00. It took some getting used to but I love the extra weight and it seems I get a better workout around my hips and thighs. I hoop 20 to 30 min. a day. I had back problems and the extra weight has definitely strengthened my back so that I have no more pain.
Posted by: Leanna | December 5, 2008 8:08 PM
I too bought a hula hoop from sports-hoop. The 4# hoop was recommended by the company and it began falling apart after 3 days. They would not refund my money. 4# was too heavy and caused a lot of bruising and neck pain. I wish i would have found this web site first. I will stick with a 2# hoop. Maybe make one myself with tape?
Posted by: connie | February 10, 2009 6:10 PM
Maybe someone can help me. I'd like to purchase a weighted hoop but not sure which to choose. I'm a beginner and I'm very petite. I'm 95lbs and 5'0" tall. I'm looking to work my abs and core so I'm figuring either 2lb or 3lb but I can't find a 2lb or 3lb with a smaller diameter. Should I be looking for a smaller diameter if I'm looking to work my core? Or will the larger diameter(41") work just as well? Maybe I should choose a child's size that is 1.5lbs since I am petite? I've been looking at the hoops on Sports Hoops. Any suggestions would be very helpful! Thanks in advance!
Posted by: T. | March 2, 2009 10:49 PM
Hi T!
We make hoops (weighted & non-weighted) but our weighted ones are by far the most popular. We never go over 3lbs at the most but usually it is around 2.5lbs. Enough to facilitate hooping without interfering. We make hoops of all diameters and thicknesses. From 1/2", 3/4" and 1". We prefer to use a lighter psi for our water hoops and have found this to prevent bruising. Being slightly less rigid helps beginning hoopers especially to get their timing down. HottieHoops.com will be up soon, until then email me andrew@hoop-love.com - "Luv ur Hoop, Spread the Love"
Posted by: andrew | May 5, 2009 5:15 PM
I bought a 5 lb hoop from Sports Hoop. I will never purchase another hoop from that company again. As soon as I opened the box, the foam was damaged. I closed the box, told them that I wanted a replacement. The told me I needed to pay to have it shipped back and pay to have a new one shipped to me! It wasn't even my fault it was damaged! I would highly suggest you not purchase your hoop from Sports Hoop.
Posted by: Tonia | May 21, 2009 2:24 PM
sports hoops is the only place i could but hula hoops that seem comfy and would work but now reading all thes comments i dont know should i buy the 3lbs weight hula hoop. Please help.
Posted by: Yasmin | June 5, 2009 4:17 PM
Thanks for your hooping insight Ron! Really helpful. I brought a plastic hula hoop a few years ago and have no problems with it. However, have always wondered whether these professional adult weighted hula hoops are supposed to be better for exercise and therefore burn more fat. But as you say clearly, the lighter and smaller the hoop, the tougher it is to keep it going. So I'm going to continue with my trusty hoop and not waste money buying a weighted one :-D
Posted by: Lindsay | June 23, 2009 7:10 AM
I wish I would have seen this site before I purchased my 4lbs. hoop! I am 5'7" and 135lbs. and in fairly good shape. I can hoola for 5 minutes (just started) before it hurts too bad on my spine and hips to continue! I am definitely going to purchase a 1 lb. hoop and alternate so I can go for longer periods of time. I love it! Thanks for the input!
Posted by: Shelly | July 27, 2009 11:03 PM
Is my weighted hula hoop too heavy?It doesn't travel across my chest and shoulders smoothly at all!It actually kind of hurts. I feel it hitting my bones.*ouch* And I can't do any tricks with it! With the lighter hoop I can do more tricks. With the weighted hoop I can only spin it around my waist better. Should I be using a high performance hoop for tricks? Or can you do a lot of tricks with weighted hoops?
Posted by: Jess | July 28, 2009 2:19 AM
For people who make their hoops (or buy them from someone who makes them) the big question is whether to add water (or sand or some other weight) or leave them hollow. I think, for adults, the water-filled ones are much easier to use. The weight gives them such momentum that they almost spin themselves. So, if you're still working on getting the hoop going, try the heavy one. It will build your confidence and form. Then go to the hollow one and you'll probably find you've gotten better at that too (and if you want to try any tricks, the hollow one probably is a must). Have fun! Chezztone
Posted by: chezztone | August 13, 2009 11:02 AM
i recently bought a wavy 3lb weighted hula hoop ..my weight is around 57kgs..i want to know what is the amount of time i need to exercise to benefit from it..their website says not more than 10 min per day..is that enough? and should i vary my exercise?or just do the traditional hooping.?
Posted by: chetna | September 3, 2009 11:38 PM