Benefits of Planks for Heart Health
Planks are often viewed as exercises that primarily target core strength rather than heart health. This traditional exercise, involving maintaining a push-up position for an extended period, is commonly associated with strengthening the core, back, arms, and glutes, rather than providing cardiovascular benefits.
As it happens, planks can actually have a positive impact on heart health, contributing to overall body strength and endurance. Dr. Satjit Bhusri, a cardiologist and the founder of Upper East Side Cardiology, explains that supporting your body weight during a plank helps enhance heart function by directing blood to the muscles in need of energy. The longer you sustain a plank—ideally for at least 60 seconds—the more effort your heart exerts to supply oxygenated blood to your muscles.
To determine if your planks are delivering cardiovascular benefits, it’s advisable to use a fitness tracker to monitor your heart rate. By tracking your heartbeats per minute, you can ascertain whether you are reaching your optimal heart rate zone, leading to improved cardiovascular health, as advised by Dr. Bhusri.
According to the American Heart Association, a target heart rate for moderate activities falls within the range of 50-70 percent of your maximum heart rate (which is approximately 220 minus your age). To calculate your target heart rate, multiply the first number (220 minus your age) by the designated percentage. For instance, if you are 30 years old, a target heart rate at 55 percent would be around 101 beats per minute. Achieving this heart rate during a plank will yield the most effective cardiovascular results. If the calculations seem intricate, a chart provided by the AHA can be referred to for assistance.
If you aim to elevate your heart rate further during planks, incorporating additional movements into your routine is recommended. Ana Snyder, a certified personal trainer with a Master of Science degree, highlights the distinction between cardiovascular endurance and muscular endurance and suggests that moving planks are more effective for heart health. While stationary planks can enhance cardiovascular endurance to some extent, dynamic variations can amplify the heart rate significantly and are more beneficial for heart health.
If you seek inspiration to make your planks more cardio-friendly, Snyder offers four engaging plank variations:
Plank jacks
Initiate in a high plank position on your hands and toes with a straight spine, then perform jumping jack movements with your feet while engaging your core and keeping your hips level.
Knee-to-elbows
From the high plank position, bring your left knee toward your left elbow, then repeat on the right side in quick alternations without compromising your form.
Plank walks
During a plank, move your hands and feet laterally for ten steps in one direction, then return, repeating for 30 seconds to 1 minute.
See-Saw Planks:
Commence in a low plank position on your forearms and toes, aligning your spine with your ankles. Engage your abs, use your toes to push forward, then pull backward in a seesaw motion, repeating until reaching the 60-second mark or when form begins to falter.
Regardless of whether you opt for static or dynamic planks, remember to breathe consciously. While challenging to maintain proper breathing while engaging core muscles, breathing correctly is crucial for boosting heart rate and reaping associated benefits.
