Planks: How Many Calories a Man Burns in 15 Minutes
Table of Contents
- Contents
- Introduction
- What is a Plank?
- How Many Calories Does a Plank Burn?
- Factors That Affect Calorie Burn During Plank
- Tips to Increase Calorie Burn During Plank
- Common Mistakes to Avoid During Plank
- Conclusion
Did you know holding a plank for just 15 minutes could torch as many calories as a brisk walk, all while building core strength and stability?
Contents
- Introduction
- What is a Plank?
- How Many Calories Does a Plank Burn?
- Factors That Affect Calorie Burn During Plank
- Tips to Increase Calorie Burn During Plank
- Common Mistakes to Avoid During Plank
- Conclusion
Introduction
Planks are a popular exercise for strengthening the core muscles. They are often incorporated into fitness routines due to their effectiveness in improving posture, balance, and overall core strength. For those looking to burn calories, planks can be a valuable addition to their workout routine. In this article, we will explore how many calories a man can burn in 15 minutes of planking.
What is a Plank?
A plank is an isometric exercise that engages multiple muscle groups simultaneously. It is a fundamental exercise in many fitness routines, including yoga, Pilates, and strength training. When performing a plank, you start in a push-up position, but instead of lowering your body toward the ground, you hold yourself up in a straight line from head to heels.
Your hands are positioned under your shoulders, and your toes are on the ground, with your body forming a straight line from head to heels. This position engages your core muscles, including your abs, obliques, and lower back, as well as your shoulders, chest, and legs. Holding a plank requires strength, endurance, and control, making it an effective exercise for building overall core strength and stability.
Planks can be modified to suit different fitness levels, with variations such as knee planks, side planks, and plank jacks. According to the American Council on Exercise (ACE), planks are an effective exercise for improving core strength, posture, and overall functional fitness.
How Many Calories Does a Plank Burn?
A 15-minute plank can burn a substantial number of calories, but the exact amount varies depending on several factors. According to the GetFiit.app blog, a person weighing around 70 kg (154 lbs) can burn approximately 20-30 calories per minute while holding a plank position. This translates to around 300-450 calories burned in 15 minutes. However, this is a rough estimate and can vary depending on individual factors.
| Person's Weight (kg) | Calories Burned per Minute | Calories Burned in 15 Minutes |
|---|---|---|
| 50 kg (110 lbs) | 15-20 calories | 225-300 calories |
| 60 kg (132 lbs) | 18-25 calories | 270-375 calories |
| 70 kg (154 lbs) | 20-30 calories | 300-450 calories |
| 80 kg (176 lbs) | 25-35 calories | 375-525 calories |
A study published in the Journal of Strength and Conditioning Research found that holding a plank position for 60 seconds can increase the metabolic rate by approximately 20%. This increase in metabolic rate can help burn more calories, both during and after exercise.
It is essential to note that the calorie burn rate can vary depending on individual factors such as age, sex, body composition, and fitness level.
Factors That Affect Calorie Burn During Plank
The number of calories burned during a plank depends on multiple variables. Key factors include body weight, muscle engagement, intensity, and duration of the exercise.
Body Weight
A person's weight plays a central role in determining calorie expenditure. Heavier individuals burn more calories because their bodies require greater energy to sustain the plank position. For example, a man weighing 180 pounds will typically burn more calories than someone weighing 150 pounds during the same exercise.
Muscle Engagement
Planks activate various muscle groups, including the core, shoulders, glutes, and legs. The degree of muscle engagement can influence calorie burn. Incorporating slight variations, such as side planks or plank jacks, can increase the number of muscles involved, leading to higher energy expenditure.
Intensity and Variations
The intensity of the plank directly affects calorie burn. Holding a basic plank at a steady pace burns fewer calories compared to dynamic variations like mountain climbers or spiderman planks. Adding movement or resistance, such as using a weight plate on the back, can further elevate the intensity.
Duration of the Plank
The longer a plank is held, the more calories are burned. However, form and technique should not be compromised for duration. Short bursts of high-intensity planks may be more effective than holding a static plank for an extended period.
For additional insights on optimizing your plank routine, consider reading articles on platforms like Fiit.
Tips to Increase Calorie Burn During Plank
To increase calorie burn during a plank, engage your core and maintain proper form. This includes keeping your shoulders down, chest up, and abs tight.
Increasing Intensity
Increase the intensity of your plank by adding leg lifts or arm raises. This will challenge your muscles and boost your metabolism. You can also incorporate plank variations, such as side planks or plank jacks, to target different muscle groups. Watch 7 MIN PLANK CHALLENGE / No Equipment | Pamela Reif for a challenging plank workout. Visit https://getfiit.app/blog for more fitness tips and workout ideas.
Common Mistakes to Avoid During Plank
Maintaining proper form during planks is essential to avoid injuries and maximize benefits. A common mistake is allowing the hips to sag, which reduces core engagement and strains the lower back. Instead, ensure the body forms a straight line from head to heels.
Another error is placing excessive strain on the neck by looking forward or upward. Keep the neck neutral by looking down at the floor, aligning it with the spine. Additionally, holding the plank without activating the core muscles can diminish its effectiveness. Focus on tightening the abdominal muscles throughout the exercise.
Breath-holding is also problematic, as it can increase tension and decrease endurance. Instead, practice steady and controlled breathing. Lastly, overextending the duration can lead to poor posture. Aim for shorter sets with proper technique rather than prolonged holds with compromised form. For more core training tips, visit Fiit’s blog.
Conclusion
Planks are a versatile and effective exercise for building core strength and stability. While the calorie burn during a 15-minute plank session varies based on factors like body weight, muscle engagement, and intensity, it remains a valuable addition to any fitness routine. Incorporating proper form and exploring variations can enhance both the challenge and the benefits. For a deeper understanding of plank techniques and their impact, consider resources like the Fiit blog. Ultimately, planks not only contribute to calorie burning but also improve posture, balance, and overall functional fitness.