There are various things that can denote your fitness level and whether it is where it needs to be. Now, a fitness expert wants to point out how long you need to be able to hold yourself in a plank position according to your age.
Keep reading to know more.
A plank is when you hold your body in a push-up position, parallel to the ground, much like a plank of wood. The longer you stay in this position, the harder it can become.
The exercise is done to strengthen your core, improve posture, and support your mental health. The exercise only utilizes body weight and requires no equipment.
“You can do it anywhere,” exercise physiologist Katie Lawton said about the exercise to the Cleveland Clinic.
She went on to add, “Exercise can have a positive effect on our mental health. When you see yourself getting stronger, it can be encouraging. It’s also important to breathe while you plank to further engage your core muscles. Some breathing techniques can help boost your mood.”
She revealed what these exercises are best for, saying, “Plank exercises generally strengthen your ability to brace your abdominals. Planks can also activate other related muscles, such as your glutes (muscles in your buttocks), hamstrings (muscles in the backs of your thighs) and lower back.”
If you want to execute a perfect plank, you need to place your elbows inline with your shoulders and lift.
While you do this, you need to ensure that your glute muscles are engaged and your core muscles are activated. Your back and buttocks should both be straight and in the air.
Getting into the right position is only the beginning; maintaining it is where the real challenge lies. Now, there are some reports on how long you should be able to hold your plank based on your age.
Last week, Fox & Friends co-hosts Brian Kilmeade and Lawrence Jones completed a plank challenge. Both of them held the position for over a minute.
Now, a fitness expert at Lifetime in New York City explained for what time you should be able to hold a plank based on your age.
If you are in your 20s, the time should be between 1 to 2 minutes, and the same is true for your 30s. After that, the time begins to reduce. The list is below:
- 20s: 1 to 2 minutes
- 30s: 1 to 2 minutes
- 40s: 1 minute or longer
- 50s: 30 to 60 seconds
- 60s and above: 20 to 30 seconds
Lawton advises those looking to do planks, “Hold a plank for about a minute before you start advancing.”
She added, “Once you can do three sets of one minute in a modified plank exercise, then progress to the low plank. If you start off at three sets of 30 seconds in a low plank, try to hold it longer and longer as the weeks go by. Same thing with the high plank.”
Share this with others to see if they are able to hold a plank for this amount of time already.
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