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People who are losing weight by counting calories are interested in the question of their quantity not only in food, but also in training. It is important to understand which exercises are effective and which do not give quick results and require more time or approaches to remove excess weight.
How many calories does a plank burn - an exercise that occupies a leading position in the field of fitness and programs for losing extra pounds. This question is relevant both for beginners in losing weight and for those who have understood the principles of nutrition, but have not chosen exercises for training.
Brief description of the exercise
Before we talk about how many calories a plank burns in 1 minute, it’s worth describing what kind of exercise it is. It is performed as follows:
- It is recommended to prepare the surface in advance. It is best if a rubber mat is used as it. Any non-slip material will also work.
- Next, you need to stand on two main supports - arms and legs - so that the entire body is a single straight line.
- Now you should stand in this position for a certain period.
It is important to monitor your breathing during exercise. It should be even and smooth. Otherwise, it will have no effect.
Benefits of exercise
Why do many women worry about how many calories 1 minute of plank burns? The fact is that this exercise brings enormous benefits to the human body.
- It quickly burns subcutaneous fat.
- Improves posture.
- Forms beautiful muscles in the buttocks and abdomen.
- Strengthens the back, shoulder joint and legs.
- Trains willpower.
It is also worth noting that this exercise can be performed by absolutely anyone; it does not require sports training, equipment or additional space in the house.
Number of approaches
In such a difficult issue as the number and duration of approaches, you cannot rely on someone else’s opinion - it all depends on the state of your body and the readiness of the muscles for stress. Where a trained person can easily withstand 2-3 minutes of plank, you may not be able to last even 30 seconds, so soberly assess your capabilities and draw up an exercise schedule with the expectation of gradually increasing the duration of the exercise. Please note that you need to do the plank regularly, otherwise you will not see the promised result and very soon you will be unfairly disappointed in this wonderful exercise. Experts agree that the plank should be done at the same time - in the morning as an exercise or in the evening, 3 hours before bedtime.
Standard bar
Beginners are advised to try the simplest standard exercise first. For the first time, just 1 minute of plank may seem like an eternity. How many calories can you burn during this period? Experienced instructors claim that in one hour of such a complex action, from 250 to 300 calories are burned. However, it is hardly possible to find a person who would dare to undertake such an experiment. Therefore, in 60 seconds a person can burn about 5 calories.
In a standard plank, the entire load falls on the palms and toes. To perform it, be sure to keep your legs together, do not bend your knees and strain your gluteal muscle as much as possible.
Five Minute Workout
The plank is not a calorie burner, but a super exercise for beautiful abs, chest and buttocks. As an example, consider a sample of successful and effective training. After all, in just 5 minutes a day you can achieve excellent results if you train daily. You need to start today!
A five-minute full-body workout consists of:
- planks on outstretched arms - 1 minute;
- elbow bar – 30 seconds;
- planks with a raised leg - 30 seconds;
- side plank – 30 seconds;
- full plank – 30 seconds;
- elbow bar -30 seconds.
It is important! You can’t give up your daily calorie intake; you just need to increase physical activity in your life. It is known that every second is important in the plank exercise. Beginners are advised to start with a time of no more than 20 seconds and gradually increase to a minute. It's better not to burn out during training.
If there are any contraindications, you should consult your doctor.
Proper nutrition plus exercise makes it possible to be healthy and beautiful. And some fitness experts say that planking improves your mood.
Standard bar with extra force
For many, five calories in one minute may seem like a weak result. If you need to burn more, then you need to significantly increase the load. It is recommended to do this using dumbbells. For women and male beginners, sports equipment weighing from 1.5 to 3 kilograms is sufficient. If there is none, then you can use filled plastic bottles, sand cuffs or any other weight.
Now you should do a standard exercise, leaning on your feet and fists, in which the load is compressed. One arm should be raised so that the elbow bend represents a right angle. You need to stand in this position for 30 seconds. Next you should change the position.
It is quite difficult to perform such an exercise fully for the first time; it will require long training. It is also worth noting how many calories the plank consumes in 1 minute if you do it with additional load. The result will be amazing. In such a minimum period of time you can burn up to 12 calories. This is almost twice as much as when performing complex strength exercises.
Resistance plank
The most difficult plank for many athletes is the resistance plank. It is performed as follows:
- It is recommended to take a standard position, focusing on two supports.
- On the floor below knee level you need to distribute a thread, ribbon or towel rolled into a rope.
- Now, alternately with your feet, you need to try to step over this obstacle at a fast pace.
The benefits play a bigger role than how many calories the plank exercise burns in 1 minute. If you do it every day, then within a month you will have a beautiful abs, thin waist and toned buttocks.
Several exercises that burn maximum calories
There are several types of exercises that only the most experienced athletes can do. How many calories does a plank burn in 1 minute, which requires maximum effort? Experienced instructors claim that this figure ranges from 15 to 30.
You need to stay for a certain time, leaning on only one arm and leg. The body should be turned to the side. It is recommended to point your upper hand behind your head; this will additionally stretch the waist muscles.
Two hands can also rest on the floor, while your feet will need to be placed on an exercise ball, step or low furniture.
Instead of your palms, you can also lean on your arms bent at the elbows; this will further train the body.
Choosing a bar for the problem area
The main advantage of the plank lies not in its simplicity and speed of implementation. Various variations of this exercise can achieve impressive results for the main muscle groups of the human body. Let's discuss them in more detail and choose the best option for you.
Static bars:
- Classic plank on outstretched arms or forearms. The basics that most newbies start with. Take a lying position, place your outstretched arms or elbows shoulder-width apart and stretch your body into a taut string. This plank is a basic exercise and does not have a pronounced effect. It strengthens the muscle corset, tones the muscles and improves blood circulation, but does not have a noticeable effect on problem areas.
- Side plank. A more difficult and interesting option for experienced athletes. With its help, we will remove sagging sides and make the figure more slender. Lie on your side and place one hand (placed directly under your shoulder) on the floor or exercise mat. Raise your pelvis so that the entire load falls on the foot and elbow. You can make the exercise a little more intense and lift the other leg up - it’s difficult, but the effect will exceed all your expectations! The side plank has a beneficial effect on the rectus and oblique abdominal muscles, strengthening and tightening them. After just a few weeks of regular exercise, you will see how the hated belly and sides are gradually removed, and your figure becomes slim and flexible.
- The reverse plank is the perfect abdominal exercise. In the reverse stance, it is the abs and legs that are blown behind the restless head, which allows you to get rid of cellulite, strengthen and round the buttocks and form a strong muscle corset. The exercise itself is quite simple. Sit on the floor, rest your hands, located exactly at shoulder level. Straighten your legs, tilt your torso back a little, and then lift your pelvis so that your body forms a perfect straight line.
- Reinforced bar. It would seem like nothing special, but what is the result! The reinforced bar is practically no different from the classic one, with the exception of a small nuance. The right arm and left leg (or vice versa, the left arm and right leg) are raised up and do not support the trembling body. The reinforced plank is a heavy static exercise and requires good physical preparation of the athlete.
Dependence of calories on weight
All of the above answers to the question of how many calories a plank burns in 1 minute apply to people of standard build, that is, those whose body mass index is from 18.5 to 25. Young athletes with underweight will spend less energy value, and people with Obese people, on the contrary, will lose weight faster. All this is due to the fact that the larger the weight, the greater the load on the body when performing each action.
The plank exercise is one of the most effective exercises, which is included in the training program of almost all sports centers. Thanks to it, all muscle groups are worked out. At first glance, it may seem difficult, and even for such a seemingly small period of time as one minute, it is almost impossible to withstand it. It is recommended to perform it starting from 10 seconds, gradually increasing the time, and after 10 days this task will be feasible.
Number of calories consumed and expended
People were interested in and engaged in counting calories 100 years ago. Nowadays, there are tables with calorie content of foods. The basis of this knowledge is the Atwater method, according to which the first tables were compiled. It is worth remembering that one gram of protein contains 4 calories, one gram of carbohydrate contains the same amount of calories, and one gram of fat contains as many as 9 calories.
It should be borne in mind that the daily norm of kilocalories depends on activity, gender, age:
- amount of calories consumed during a sedentary lifestyle: for women 1600–2000 kcal, for men 2000–2400 kcal;
- with a moderate lifestyle: for women 1800–2200 kcal, for men 2200–2800 kcal;
- with an active lifestyle: for women 2000–2400 kcal, for men 2400–3200 kcal.
