Not only women, men also always pay attention to their appearance to have a toned physique and increase confidence. One of the exercises that effectively helps burn calories and reduce excess fat is plank. So do you wonder how many calories a 5-minute plank can burn?
Plank is a simple core exercise but brings outstanding results, helping the body become flexible, stable and increase overall strength. Many people when exercising often ask the question: “How many calories will planking burn for 5 minutes?” Let’s explore the details in the article below!
How many calories does a 5-minute plank burn?
Many people when exercising often wonder whether plank 5 minutes can burn calories effectively. According to studies, this exercise can help burn 30-40 calories/minute, which is about 150-200 calories/5 minutes—a significant number, equivalent to a bowl of pho.
Not only does it help burn energy, planks also strengthen muscles, especially the core, supporting office workers or those who are sedentary. maintain health. Done regularly and properly, planks not only help you burn calories during exercise but also maintain effectiveness even when you sit still.
1 minute of planking burns calories How many calories?
According to research, plank exercise can help the body burn calories effectively, with an average of 30-40 calories/minute. In particular, this energy burning efficiency is often highest in people of adult age. Not only is it in the group of exercises that help burn calories well, plank also contributes to rapid muscle gain, helping to improve muscle strength and body firmness.
Plank and its health benefits
Plank is one of the simple exercises but brings outstanding effectiveness in improving health. When practicing Plank properly, you not only develop muscles but also increase metabolism, help reduce back pain and significantly improve posture.
Develop strong core muscles
Plank is an ideal exercise to help develop core muscles by affecting 4 organ groups Weight:
Rectus abdominus: Helps firm the abdomen, supports the formation of 6-pack abs, improves performancesports.
Transverse abdominal muscles: Increase body strength, improve weight lifting ability.
Diagonal muscles: Support when turning, helping the waist become firmer and more flexible.
Hip muscles: Strengthen hip muscles, help stabilize the lower back, reduce the risk of back injury.
Reduce back pain, improve spine health: Practicing Plank with proper technique helps strengthen back muscles without putting pressure on the spine. This not only helps reduce back pain effectively but also supports spine flexibility, reducing the risk of back injury.
Increases metabolism, burns energy: Plank is an exercise that helps maintain the energy burning process even when resting. Compared to regular exercises, practicing Plank regularly helps optimize metabolism and effectively support weight control.
Improve posture and balance: Poor posture can cause many health problems, especially back and spine pain. Planks help keep the spine in alignment, create stability for the body, and reduce the risk of problems due to poor posture.
Improve sports performance: By affecting many important muscle groups, Plank exercises help the body become more flexible, improve sports performance and reduce the risk of back injury during exercise. strong.
Plank Does a lot help you lose weight?
Many men, when learning about the calorie-burning ability of planks, often wonder whether practicing planks a lot can effectively help lose weight. The answer is yes, but the level of weight loss is not significant. Each minute of planking can burn about 2-5 calories, lower than high-energy exercises like cardio.
However, planking is an effective method to help reduce belly fat and maintain shape. When performing a plank, the core muscles must work strongly, thereby helping to burn excess fat in the abdominal area. If you combine plank practice regularly with a healthy diet, men can improve their body shape, strengthen their health and have firm abdominal muscles. In particular, having a strong core will help improve training effectiveness for other complex exercises.
In general, although plank is not the optimal choice for rapid weight loss, this is still a good exercise.Important to help improve body shape, burn calories and maintain fitness. Combined with high-energy exercises like cardio and a reasonable nutritional regimen will bring the best results.
Optimal time to practice plank during the day
Practice plank is an exercise that helps burn calories, increase muscle strength and maintain fitness. So what time of day is best to practice planking? According to fitness experts, morning and evening are two ideal time frames.
Morning (5 a.m. – 6:30 a.m.): This is the ideal time to burn excess fat faster because the body has just woken up and muscles are more effective. In addition, exercising in the morning helps start a new day full of energy.
Evening (4:00 p.m. – 6:30 p.m.): This time the muscles are in the best condition, helping to increase muscle strength and optimize the ability to burn calories.
Notes when exercising plank:
After 9 p.m. (should not practice): Can affect sleep and health.
Do not practice when the stomach is too full or too hungry: Causes fatigue or reduces training effectiveness.
How many minutes should you plank each day?
The optimal plank time depends on your physical condition. Coaches advise you to adjust the exercises to suit your condition:
Beginners: Start with 20-30 seconds, repeat 2-3 times/day. When you get used to it, gradually increase to 30-40 seconds/time, 3-4 times/day.
Men: Should plank 2-3 times/day, each time lasting 2 minutes.
Maintain the habit of practicing plank properly. and the right time will help you achieve optimal results in burning calories, burning excess fat, and gaining weightenhance muscle strength.
Scientific nutrition after practicing plank helps support weight loss
Practice plank brings gradual weight loss results, so you need to persistently practice combined with a reasonable diet to optimize results. Cutting sugar and starch in the weight loss menu will contribute to reducing excess fat accumulation more effectively.
Add lots of protein, green vegetables and fruits in your daily diet to maintain energy and help the body develop muscle. In addition, it is necessary to limit fatty foods, fast foods and fried foods to avoid unwanted fat accumulation.
Below is the answer to the question of how many calories does a 5-minute plank burn – a common question of practitioners. At the same time, the article also provides useful tips to help you optimize the effectiveness of the plank exercise. Hope you will apply it successfully to have a balanced physique, firm muscles and a healthy body!
