Plank exercise is mainly used to train muscles, and recently it has become popular to exercise muscles in this way. So when is the best time to do planks?
The Best Time to Do Planks
The best time to do planks is between 2 pm and 5 pm.
During this time period, the speed, endurance, and strength of muscles are at their optimal state. If fitness and exercise training are conducted during this time period, the effects will be better than during other time periods. However, since most people are working or studying during this time period, there are no strict restrictions on the timing of plank exercises. As long as the movements are done correctly, the desired effects can be achieved.
The Duration of Plank Exercises
Generally, women should do planks for at least 50 seconds, and men should do them for at least 1 minute. The best effect can be achieved by being able to hold the plank for 2 minutes. If the duration is too short, the effects on muscle training will not be very noticeable. With the correct posture, planks have significant effects on the strength and stability of the core muscle group. It is not necessary to persist for a long time; achieving the corresponding effect is sufficient.
The Benefits of Plank Exercises
Muscle Training
Regular planks can train the muscles in the back, abdomen, lower back, buttocks, and core muscle groups such as the adductors and diaphragm. Plank exercises also consume a large amount of physical energy.
Creating Definition
Plank exercises can exercise the core muscle group, as well as create definition in the abdomen, waist, and buttocks. They can temporarily relieve the pressure on the lumbar and cervical vertebrae, and also balance the scapula, making the back more attractive.
Burning Fat
Plank exercises consume a lot of physical energy, and they can create perfect definition. If combined with aerobic exercises such as cycling or running, they can increase the metabolic rate and burn more body fat.
The Appropriate Amount of Plank Exercises
For beginners, they can start by doing two sets of planks, lasting about 15 seconds each set. After getting used to the rhythm, they can do three sets, lasting 30 seconds per set. If planks can be done for three to four sets, lasting 1-2 minutes per set with a 30-second break in between, the goal of muscle training will be achieved.
Precautions for Plank Exercises
It is best to do plank exercises every two to three days because muscles need time to repair and it is not suitable to exercise every day. Also, when training muscles, it is advisable to eat more high-protein foods and reduce the consumption of foods high in fat and carbohydrates.
