How Many Calories Does 1 Minute Plank Burn?
Planking has gained immense popularity in recent years due to its ability to strengthen the core and improve overall body stability. As a result, many individuals are curious about the number of calories burned during a one-minute plank. While planks are an effective exercise for building strength, they may not be the most efficient when it comes to calorie burning. Let’s delve deeper into the topic and explore the factors that influence calorie expenditure during a plank.
Calories Burned During a Plank
To determine the number of calories burned during any exercise, it is essential to consider various factors such as body weight, muscle mass, and intensity. Planking is primarily an isometric exercise that engages multiple muscle groups, including the abdominals, back, arms, and legs. Engaging these muscles requires energy, but the overall calorie burn may not be as significant as other types of cardiovascular exercises.
According to a study published by the American Council on Exercise (ACE), a 150-pound (68 kg) individual burns approximately 3.5 calories per minute during a one-minute plank. This number may vary depending on factors such as body composition and muscle mass. For instance, individuals with higher muscle mass tend to burn more calories due to their increased metabolic rate.
Factors Affecting Calorie Burn
1. Body Weight: Heavier individuals tend to burn more calories during exercise as their bodies require more energy to perform the same movements.
2. Muscle Mass: Muscles are more metabolically active than fat, so individuals with higher muscle mass burn more calories at rest and during exercise.
3. Intensity: The intensity of an exercise directly affects the number of calories burned. For planking, intensity can be increased by incorporating variations such as side planks or adding movement, such as knee-to-elbow touches.
4. Duration: The longer you hold a plank, the more calories you are likely to burn. However, maintaining proper form is essential to prevent injury.
Q1. Can planks help with weight loss?
A1. While planks can contribute to overall weight loss by building muscle and increasing metabolic rate, they are not the most effective exercise for burning calories. Incorporating planks into a well-rounded exercise routine that includes cardiovascular exercises and a healthy diet is more beneficial for weight loss.
Q2. Can I burn more calories by doing longer planks?
A2. Yes, increasing the duration of your plank can potentially burn more calories. However, it is essential to prioritize maintaining proper form to avoid straining the muscles and causing injury.
Q3. Are there any ways to increase calorie burn during planks?
A3. You can increase the calorie burn during planks by incorporating variations such as side planks, plank jacks, or mountain climbers. These movements engage additional muscle groups, leading to higher energy expenditure.
Q4. Should I solely rely on planks for calorie burning?
A4. While planks are an excellent exercise for core strength, it is recommended to combine them with other cardiovascular exercises such as running, swimming, or cycling to maximize calorie burn and overall fitness.
In conclusion, while planking is an effective exercise for building core strength and stability, it may not burn a significant number of calories compared to other forms of exercise. However, incorporating planks into a well-rounded fitness routine can contribute to overall weight loss and improved body composition. Remember to consult with a healthcare professional or fitness expert before starting any new exercise regimen.