How Many Calories Does Planking Burn

how many calories does planking burn

Want to know the secret to a strong and toned core? Look no further than the humble plank exercise. But have you ever wondered just how many calories does planking burn? We've got the answers you're looking for. Planking is a popular and challenging exercise that targets not only your core muscles but also your arms, shoulders, and glutes. It's a full-body workout that requires you to hold a plank position for a certain amount of time. And while it may not feel like your heart is pounding or you're breaking a serious sweat, planking can actually be an effective calorie burner. The number of calories burned during a plank workout depends on various factors such as your body weight, the intensity of the exercise, and the duration of your planks. In general, planking can help you burn anywhere between 2 to 5 calories per minute. So the longer you hold that plank, the more calories you'll torch. Stay tuned as we delve deeper into the calorie-burning potential of planking and uncover some tips to maximize the effectiveness of this incredible exercise. Get ready to feel the burn!

Introduction: How Many Calories Does Planking Burn?

Want to know the secret to a strong and toned core? Look no further than the humble plank exercise. But have you ever wondered how many calories does planking burn? We've got the answers you're looking for.


Planking is a popular and challenging exercise that targets not only your core muscles but also your arms, shoulders, and glutes. It's a full-body workout that requires you to hold a plank position for a certain amount of time. And while it may not feel like your heart is pounding or you're breaking a serious sweat, planking can actually be an effective calorie burner.


The number of calories burned during a plank workout depends on various factors such as your body weight, the intensity of the exercise, and the duration of your planks. In general, planking can help you burn anywhere between 2 to 5 calories per minute. So the longer you hold that plank, the more calories you'll torch.


Stay tuned as we delve deeper into the calorie-burning potential of planking and uncover some tips to maximize the effectiveness of this incredible exercise. Get ready to feel the burn!


Understanding calories and how they are burned

To understand how many calories planking can burn, it's important to have a basic understanding of calories and how they are burned in the body. Calories are a unit of energy that our bodies need to function and perform daily activities. When we consume food, our bodies break it down and convert it into energy, which is then used to power our bodily functions.


Calories are burned through two primary processes: basal metabolic rate (BMR) and physical activity. BMR refers to the number of calories your body needs to maintain basic bodily functions at rest, such as breathing and digestion. Physical activity, on the other hand, refers to any movement or exercise that goes beyond your resting state.


When it comes to planking, it falls under the category of physical activity. By engaging your muscles and holding a static position, you increase the demand for energy, which leads to calorie burn. The more intense and prolonged the exercise, the more calories you will burn.


Factors affecting calorie burn during planking

Several factors come into play when determining how many calories you burn during a plank workout. These factors include:


1. Body weight: Generally, the more you weigh, the more calories you will burn during exercise. This is because it takes more energy to move a heavier body.


2. Intensity of exercise: The intensity of your planks plays a significant role in calorie burn. The more effort you put into maintaining proper form and engaging your muscles, the more calories you will burn. Adding variations to your planks, such as side planks or plank jacks, can also increase the intensity and calorie burn.


3. Duration of planks: The longer you hold a plank, the more calories you will burn. However, it's important to find a balance between duration and form. It's better to maintain proper form and hold a plank for a shorter duration than to sacrifice form and hold it for a longer time.


4. Muscle mass: Having more muscle mass can increase your calorie burn during planking. Muscles require more energy to maintain compared to fat, so the more muscle you have, the higher your metabolic rate and calorie burn.


The role of muscle activation in calorie burn during planking

One of the reasons planking is such an effective calorie burner is because it activates multiple muscle groups simultaneously. While the primary focus is on the core muscles, planking also engages the muscles in your arms, shoulders, and glutes.


When you hold a plank, your core muscles work hard to stabilize your body in a straight line. This requires constant engagement of the abdominal muscles, including the rectus abdominis, transverse abdominis, and obliques. Additionally, your arms and shoulders contribute to the stability of the plank position, while your glutes help maintain proper alignment.


By activating multiple muscle groups, planking increases the overall demand for energy, resulting in a higher calorie burn. This makes it an efficient exercise for those looking to strengthen their core and burn calories simultaneously.


Research studies on calorie burn during planking

Several studies have been conducted to determine the calorie burn during planking. While the exact numbers may vary based on individual factors, these studies provide valuable insights into the potential calorie burn of this exercise.


A study published in the Journal of Strength and Conditioning Research found that participants burned an average of 3.6 calories per minute during a plank workout. The study involved holding a plank for a maximum duration of 60 seconds, taking short breaks, and repeating the exercise for a total of 20 minutes. This equates to a total calorie burn of approximately 72 calories.


Another study published in the International Journal of Exercise Science compared the calorie burn of various core exercises, including planking. The results showed that holding a plank for one minute burned an average of 3.8 calories for men and 2.9 calories for women. The study concluded that planking was an effective exercise for calorie burn and core activation.


While these studies provide insights into the calorie burn of planking, it's important to remember that individual factors such as body weight, intensity, and duration can influence the actual calorie burn. It's always best to listen to your body and adjust your planking routine accordingly.


How to maximize calorie burn during planking

If you're looking to maximize the calorie burn during your plank workouts, here are some tips to keep in mind:


1. Maintain proper form: Proper form is crucial for engaging the right muscles and maximizing calorie burn. Keep your body in a straight line from head to toe, engage your core muscles, and avoid sagging or arching your back.


2. Increase intensity: To increase the intensity of your planks, try adding variations such as side planks, plank jacks, or knee-to-elbow planks. These variations engage different muscle groups and increase the overall demand for energy.


3. Gradually increase duration: Start with shorter planks and gradually increase the duration as you build strength and endurance. Focus on maintaining proper form throughout the entire duration, even if it means holding the plank for a shorter time.


4. Combine with other exercises: Incorporating planks into a full-body workout routine can further increase calorie burn. Combine planks with exercises that target different muscle groups, such as squats, lunges, or push-ups, for a more comprehensive calorie-burning workout.


Remember, consistency is key when it comes to maximizing calorie burn. Aim to incorporate planking into your regular exercise routine and gradually increase the intensity and duration over time.


Other benefits of planking beyond calorie burn

While calorie burn is an important aspect of planking, this exercise offers several other benefits for your overall health and fitness. Some of the additional benefits of planking include:


1. Core strength: Planking is one of the most effective exercises for strengthening your core muscles. A strong core is essential for maintaining proper posture, improving stability, and reducing the risk of back pain.


2. Improved posture: Regular planking can help improve your posture by strengthening the muscles that support your spine. This can lead to better alignment and reduced strain on your neck, shoulders, and lower back.


3. Increased flexibility: Planking requires a certain level of flexibility, especially in the hamstrings and shoulders. As you continue to practice planking, you may notice improvements in your overall flexibility and range of motion.


4. Better balance and stability: By engaging multiple muscle groups, planking helps improve your balance and stability. This can be particularly beneficial for athletes, older adults, and anyone looking to enhance their overall coordination.


5. Mental benefits: Planking not only benefits your physical health but also your mental well-being. Holding a plank requires focus, concentration, and mental resilience. Regular planking can help improve your mental strength and discipline.


Common mistakes to avoid during planking

To ensure optimal calorie burn and overall effectiveness of your planking workouts, it's important to avoid common mistakes that can compromise your form and results. Here are a few mistakes to watch out for:


1. Sagging or arching the back: Maintaining a straight line from head to toe is crucial for proper form and muscle engagement. Avoid sagging or arching your back, as this can put unnecessary strain on your spine and reduce the effectiveness of the exercise.


2. Dropping the hips: Your hips should be in line with your body and not sag or drop towards the floor. Dropping the hips can disengage your core muscles and shift the focus away from the intended target area.


3. Holding your breath: Many people tend to hold their breath while planking, which can limit oxygen flow and increase tension in the body. Remember to breathe deeply and regularly throughout the exercise to maintain proper oxygenation and relaxation.


4. Overdoing it: While planking can be a challenging exercise, it's important to listen to your body and avoid overdoing it. Pushing yourself beyond your limits can lead to improper form, increased risk of injury, and overall fatigue.


5. Neglecting proper warm-up and cool-down: Before diving into planking, make sure to warm up your body with some dynamic stretches and movements. Likewise, after your planking workout, take the time to cool down and stretch your muscles to promote recovery and prevent stiffness.


Tracking and measuring calorie burn during planking

If you're curious about tracking your calorie burn during planking, there are several methods you can use. While these methods may not provide exact numbers, they can give you a rough estimate of your calorie expenditure.


1. Fitness trackers: Many fitness trackers, such as smartwatches or fitness apps, come equipped with features that estimate calorie burn during exercise. These devices use algorithms based on your body weight, heart rate, and exercise duration to provide an estimate of calories burned.


2. Calorie burn calculators: Online calorie burn calculators can give you an estimate of how many calories you burn during planking based on factors such as your body weight and exercise duration. Keep in mind that these calculators are not as accurate as individualized tracking devices but can still provide a general idea.


3. Heart rate monitors: Using a heart rate monitor during your planking workouts can give you a more accurate estimate of calories burned. By tracking your heart rate, you can calculate calorie expenditure based on your individual heart rate data.


Remember that these methods provide estimates and may not be 100% accurate. The most important thing is to focus on consistency and progress in your planking routine rather than obsessing over the exact calorie numbers.


Conclusion and final thoughts

Planking is not only an effective exercise for strengthening your core but also a calorie burner that can contribute to your overall fitness and weight management goals. By engaging multiple muscle groups and increasing the demand for energy, planking can help you burn calories and improve your overall physical health.


The exact number of how many calories does planking burn may vary based on individual factors such as body weight, intensity, and duration. However, on average, planking can help you burn anywhere between 2 to 5 calories per minute.


To maximize the calorie burn during your planking workouts, focus on maintaining proper form, increasing intensity gradually, and combining planks with other exercises. Remember to listen to your body, avoid common mistakes, and track your progress to stay motivated.


Consider adding other core and lower body exercises to your routine to increase muscle mass and calorie burning.


So next time you hit the mat for a plank workout, know that you're not only building a stronger core but also torching calories along the way. Keep pushing yourself, and you'll be amazed at the results. Get ready to feel the burn!

En lire plus

Pure Shilajit
How Long Does It Take Shilajit to Work

Laisser un commentaire

Ce site est protégé par reCAPTCHA, et la Politique de confidentialité et les Conditions d'utilisation de Google s'appliquent.