Planking Burns How Many Calories: A Comprehensive Guide

When it comes to effective workouts, planking is often overlooked, yet it packs a powerful punch when it comes to calorie burning. Understanding how many calories planking burns can significantly impact your fitness journey and help you make informed choices about your exercise routine. In this article, we will explore the science behind planking, how many calories it burns, and ways to maximize your calorie expenditure with this simple yet effective exercise.

Planking is not just about holding a position; it engages multiple muscle groups, enhancing core strength and stability. This guide will provide you with a detailed analysis of the calorie-burning potential of planking, compare it with other exercises, and offer tips for incorporating it into your routine effectively.

Whether you're a beginner or a seasoned fitness enthusiast, knowing the calorie-burning potential of planking can motivate you to include it in your workouts. Let's dive into the specifics and discover how planking can benefit you.

Table of Contents

• What is Planking?
• Calories Burned During Planking
• Factors Affecting Calorie Burn
• How to Plank Correctly
• Planking vs. Other Exercises
• Tips to Maximize Calorie Burn
• Benefits of Planking
• Conclusion

What is Planking?

Planking is a core-strengthening exercise that involves maintaining a position similar to a push-up for an extended period. It primarily targets the abdominal muscles, back, shoulders, and legs. The simplicity of planking makes it an accessible exercise for individuals of all fitness levels.

Types of Planks

• Standard Plank
• Side Plank
• Forearm Plank
• Plank with Leg Lift

Calories Burned During Planking

The number of calories burned during planking can vary based on several factors, including body weight, duration, and intensity of the exercise. On average, a person weighing 155 pounds can burn approximately 3-4 calories per minute while planking. This may not seem significant, but when incorporated into a broader workout routine, it can contribute to a substantial caloric deficit.

Caloric Expenditure Calculation

To better understand how many calories planking burns, you can use the following formula:

• Calories Burned = METs x weight in kg x duration in hours

For planking, the MET (Metabolic Equivalent of Task) value is around 3.8. For example, a 70 kg individual planking for 10 minutes would burn approximately:

• Calories Burned = 3.8 x 70 x (10/60) = 44.3 calories

Factors Affecting Calorie Burn

Several factors can influence the number of calories burned during planking:

• Body Weight: Heavier individuals will burn more calories.
• Duration: The longer you hold the plank, the more calories you will burn.
• Intensity: Engaging in advanced variations can increase calorie expenditure.
• Muscle Engagement: The more muscles you engage, the higher the calorie burn.

How to Plank Correctly

Proper form is crucial for maximizing the benefits of planking and preventing injury. Here’s how to do it correctly:

1. Start in a push-up position, with your arms straight and hands shoulder-width apart.
2. Engage your core, glutes, and legs.
3. Hold your body in a straight line from head to heels.
4. Keep your neck neutral and avoid looking up or down.
5. Hold the position for as long as you can maintain proper form.

Planking vs. Other Exercises

When comparing planking to other exercises, it's essential to consider the calories burned per minute. Here’s how planking stacks up against some popular exercises:

Tips to Maximize Calorie Burn

To get the most out of your planking routine, consider the following tips:

• Incorporate variations, such as side planks or planks with leg lifts.
• Increase the duration gradually to challenge yourself.
• Combine planking with other exercises for a full-body workout.
• Focus on form and engage all muscle groups.

Benefits of Planking

In addition to burning calories, planking offers numerous benefits:

• Improves core strength and stability.
• Enhances posture and alignment.
• Reduces the risk of back injuries.
• Can be done anywhere, with no equipment needed.

Conclusion

In summary, planking is an effective exercise for burning calories and enhancing core strength. While it may not burn as many calories as some high-intensity exercises, its benefits make it a valuable addition to any fitness routine. We encourage you to include planking in your workouts and explore its variations to maximize your calorie burn.

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