Planking and push-ups are two popular exercises that help build strength, increase endurance, and improve overall fitness. Both exercises target different muscle groups and offer unique benefits. But how do they compare to each other, and how many push-ups are equivalent to a 1-minute plank? In this article, we will explore the equivalency between planking and push-ups and discuss the benefits of each exercise.
The Equivalency Between Planking and Push-Ups
A 1-minute plank is roughly equivalent to 20-30 push-ups in terms of calorie burn and muscle activation. However, the exact equivalency depends on various factors such as intensity, form, and muscle activation.
Intensity: Planking is a static exercise that requires isometric contractions, which are more intense and burn more calories than dynamic exercises like push-ups.
Muscle Activation: Planking involves activating more muscle groups than push-ups, including the abs, back, chest, legs, and glutes. On the other hand, push-ups target the chest, triceps, shoulders, and core.
Form and Technique: Proper form and technique are crucial for getting the most out of planking and push-ups. Poor conditions can reduce the effectiveness of the exercise and even increase the risk of injury. Make sure to keep your body straight during planking, and lower your body until your chest touches the ground during push-ups.
Benefits of Planking and Push-Ups
Planking offers several benefits, including improved core strength and stability, increased muscle endurance, better posture and alignment, reduced risk of injury, and increased calorie burn. A 1-minute plank can burn around ten calories, depending on your body weight and fitness level.
Push-ups, on the other hand, are a compound exercise that targets the chest, triceps, shoulders, and core. They are a great way to build upper body strength, increase endurance, and improve functional fitness. The average person can do about 10-15 push-ups in 60 seconds.
Improving Your Plank and Push-Up Workouts
To get the most out of your plank and push-up workouts, focus on proper form and technique and gradually increase the intensity and variation over time.
For planking, start with a 10-second plank and gradually increase the time as you get stronger. Try different plank variations, such as side planks, reverse planks, and dynamic planks, to target other muscle groups and improve your balance and stability. You can also add weights or resistance bands to your plank to increase the intensity and challenge your muscles even further.
For push-ups, start with a few push-ups and gradually increase the number as you get stronger. Try different variations of push-ups, such as diamond push-ups, wide push-ups, and decline push-ups, to target other muscle groups and challenge your upper body differently. You can also add weights or resistance bands to your push-ups to increase the intensity and build muscle.
Conclusion
Planking and push-ups are great exercises for building strength, increasing endurance, and improving overall fitness. While the equivalency between the two exercises depends on various factors, a 1-minute plank is equivalent to 20-30 push-ups in terms of calorie burn and muscle activation. To get the most out of your plank and push-up workouts, focus on proper form and technique and gradually increase the intensity and variation over time. Whether a beginner or a seasoned fitness enthusiast, planking and push-ups are a simple and effective way to improve your fitness and reach your workout goals.
