SHOULD YOU DO PLANK EVERY DAY - HOW DOES IT EFFECT YOUR BODY ?

 

SHOULD YOU DO PLANK EVERY DAY - HOW DOES IT EFFECT YOUR BODY ?

PLANK is a simple and versatile exercise that doesn't require any additional equipment. All you need is a floor, yourself and few minutes of your's. This exercise is amazing.

What will happen if you PLANK every day ?

In this blog myself will explain you the same. Therefore, please read this blog till the end.

PLANK will strengthen your muscles, primarily your CORE. 

Core is a group of muscles that provides support to your internal organs. These are the abs, obliques, and the erector of the spinae. Why do people have abdominal Hernias ? Because they have weak abdominal muscles, If a person has developed strong core muscles, then the likelihood of having hernia is relatively small, thanks to powerful muscles. So, you need to train your abs and obliques not only to look good, but also for the health of the internal organs too. Crunches are arguably the most common abdominal exercises, they may not be the most effective way to build muscle and strengthen your core. PLANK is a great alternative to crunches, plank can help improve core strength and stability.

PLANK will develop your back muscles.

Plank has a very good advantage. It develops your back muscles without the risk of injury. Exercises like the dead-lift are certainly great, but the down side of dead-lift is that, you need to perform it with impeccable technique. Many people who had practised it got injury and took long time to recover. Of course dead-lift is super effective but very dramatic. On the other hand, PLANK is not dramatic, more over if you perform plank regularly, it help you strengthen not only the lower back muscles, but also the upper ones. The developed muscles of the back will not only look good from out side, but are very good prevention of back pain. In fact most back pain is due to underdeveloped back muscular joints. Plank will help you in that case too.

PLANK will fix your posture.

It is well known that posture instantly sends conscious and unconscious messages to all people around. A person with good posture is perceived as confident and an attractive person. Indeed, most of us evaluate a person by how straight his shoulders are. So, if you want to look fit and good, then posture is extremely important, and the plank will help you, because it strengthens the muscles of your core and upper back, and also strengthens the muscles of neck and shoulders which are extremely important for your posture. Therefore if you plank regularly, it will help you fix your posture and will be able to notice good progress in the mirror in just a month.

PLANK can help increase your body flexibility.

This exercise is a great way to stretch out the lower half of your body. Holding a plank lengthens your hamstrings as well as the arches of your feet, making the plank pose a dual strength and stretch exercise. If you need to stretch your sides, then side planks with an extended arm can target that individual area of your body.

PLANK will boost your metabolism.

Plank must be done regularly, then the effect will be noticeable. By doing this exercise regularly you will be able to speedup your metabolism and will allow you to lose weight, you will burn more calories and pump the abs at the same time. 

PLANK helps in coordination and balance.

How long can you stand on one leg, how good is your sense of balance ? The plank will help you a lot as it helps to develop your stabiliser muscles, these are extremely small muscles which although not visible in the mirror, perform a very important function of maintaining a balance, and the ability to maintain balance help you a lot in any kind of sports or any physical activity. 

How long should you hold a PLANK ?

It depends on your training level. If you are a beginner and has never done sports before, then try at least 15 - 30 seconds. It is very important not to increase the duration to the detriment of proper technique. Study show that plank for as long as possible is not the best choice for your health. On the contrary, several sets are recommended, for example - you hold the plank for one to two minutes maximum with the correct technique, but not to complete failure, then rest for one or two minutes and then perform the 2nd set, and so on. My ideal plank duration suggestion is 3 sets of 1 minute plank hold, with about 60 seconds of rest in between sets. To reap maximum benefits, plank two to four times a week.

What are the pros & cons of a PLANK ?

The advantages are obvious, some of which myself have already mentioned - this is simplicity, accessibility, strengthening of number of muscles, maintaining a straight posture, as well as ability to perform this exercise almost anywhere. 

But there are some downsides to this exercise. Firstly, if you do not follow the correct technique then you will create excessive pressure on the spinal discs, lower back, and shoulder joints, which is why the technique is more important than duration. Another disadvantage is, excessive hold of plank may increase your blood pressure, which is why it is recommended to perform several sets with a break of one or two minute, without bringing yourself to complete exertion.

Correct PLANK technique -

In fact there are multiple options have already been invented. But myself will mention about the CLASSIC VERSION. This is the most popular version, especially for the beginners. You get to the push-up position, bend your elbows 90 degrees and shift your body weight to your forearms. It is important to remember that your whole body should form one straight line, automatically your stomach and glutes are tighten and all muscles are tensed. 

There are some nuances to the PLANK technique. 

Your head and neck should be relatively relaxed, you should keep your arms in front or can cross them, but your elbows should be directly under your shoulder joints, otherwise you will create an unnecessary load on your elbows and shoulders. Shoulders to be clearly perpendicular to the ground, back straight, never rounded or bended too much, your breathing to be slow, calm and deep. 

Contraindications of PLANK .

Plank can not be done by pregnant women, people who have a back injury. It is also not recommended for people with hernia or problems with elbow, shoulder, wrist and ankle joints. It is also not recommended for people who have the tendency towards high blood pressure. 

Friends, write in the comments, how often you PLANK, or you have never heard of it, share. It will be very interesting to read. 

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EFFECT OF DOING PUSH-UPS & SQUATS ON YOUR BODY AFTER 50.

   

EFFECT OF DOING PUSH-UPS & SQUATS ON YOUR BODY AFTER 50.

As you age, the 3 basic things that you must develop & have for a fit & healthy life till your later age are - BODY BALANCE , MUSCLE STRENGTH & BODY FLEXIBILITY. For which you need to EXERCISE.

The real reason you should exercise is , if you don't get regular movement, your brain will degenerate prematurely.

You may be doing all the right things - eating low carbs , eating less frequently, switching from processed food to whole food , but the one thing you are still not doing is regular EXERCISE. 

Doing Exercise is critical , exercise is not optional if you want to have optimum health, specially when you cross the age of 50, as your general activity tends to slow down.

The purpose of the brain is to coordinate function between the cells of your body. To allow the cells what they need to do under different circumstances and create balance or HOMEOSTASIS.

The 2nd purpose is to coordinate movement, because now when you have a common purpose you need to able to move around and do things towards that common goal. 

So, who needs to exercise ? the answer is "Those who have Brains need to exercise". 

Exercise is an incredibly powerful principle. If you have a muscle, you work it out by putting some stress and tension on that muscle, then it performs some work and body is going to create some growth. The stress sends signals to the brain , that says we need to get better on this as he might do it again tomorrow, thus get strong muscles to perform that work again.

Blood circulation provides drainage , it brings nutrients to the tissues and it brings waste products from the tissues , if you can increase that circulation then you can increase the distribution of both nutrients and waste,which helps in DETOX.

We have a weird modern notion that we have to go to a GYM and do some special activity, you have to suffer, you have to produce blood sweating tears otherwise it doesn't count. It is all about moving your body through space against the feel of gravity and in doing so you generate signals to stimulate brain. 

 

EFFECT OF DOING PUSH-UPS & SQUATS ON YOUR BODY AFTER 50.

But you do not need to do lot of these , you could do this 10-20 minutes a week , or 10-20 minutes in a day, twice a week, if not being able to do daily, depending upon your physical capability or fitness level , it doesn't take tremendous amount of your time, but has to be intense (Please read my previous blogs on short duration exercises/cardio, for the same).

PUSH-UPS & SQUATS are the best for those above 50, when it comes to body balance & muscle strength. These are not only compound exercises stimulating all important muscles in your body, but also enhances your muscle strength & balance, that you tend to lose with age.

EFFECT OF DOING PUSH-UPS ON YOUR BODY:

Push-Ups are among the the most basic exercises invented. If your physical / muscle strength is crucial for you as you age then you should not miss this. Physical strength is what we require on a daily basis to perform any activity. 

1. Improves your muscle definition : doing push-ups daily will get you shredded. You will definitely lose all the extra fat. 

There are different kinds of push ups by which you can target different muscles with each method - 

a) With standard push ups, your hands are placed shoulder width apart, this works your triceps .

b) with wide push ups where the distance between your hands are twice as wide, pumps up your chest. 

c) with narrow push ups your hands are placed close to each other , this benefits both your triceps and pectorals. 

d) with forward push ups your hands are shoulder width apart , except they are placed about 20 cm. of your shoulders.With backward push ups your hands are placed about 20 cm. back of your shoulders. These both work on your abs & back muscles.

2. Helps your joints : 

Joints are the part of the body where two or more bones meet, push ups allows them to properly function and strengthen your joint muscles & tendons of your shoulders and hands. Push ups are multi joint exercise. There is no fixed number that how many push ups you should do, you can do as much as your fitness level permits. Fitness experts normally recommend 3 sets of 12 reps each.

3. Push-ups help prevent cardio vascular problems: 

These can greatly benefit your cardio vascular system, this exercises forces your heart to work harder , in turn producing oxygen which is sent to your muscle tissues, in order to get best results you need to go hard. As per a study, those who could complete 40 push-ups in a 30 seconds time frame enjoyed a lower risk of heart disease  & cardio vascular issues over the next 10 years. 

If you want to engage in any type of exercise, need to make sure your lung are in tip top shape. (Read my BLOG : A Powerful Breathing Technique- Increases Lung Capacity & Improves Immune System).

4. Push-ups protect your shoulders: 

The one injury that you don't want is your rotator cuff , this is the joint that allows your joint muscles & tendons to function. As we age , our shoulders become increasingly more vulnerable to damage and injury, that is why proper exercise is necessary. The stronger your shoulders, the better they are preventing injury. The action of doing push-ups works to stabilise your shoulder muscles surrounding your rotator cuff. If done properly, your shoulders can become more flexible helping you function better. 

5. Push-ups build your core:

doing solid amount of push-ups gives you a well defined abs. The forward & backward forms (placement of your hands on the floor) are ideal methods in securing that amazing core that you always wished for. Not only they will look good but also make them healthy & strong, when I say core, I am talking about everything from the abdominal to the waist all the way to the pelvis region. These ab muscles are broken down into 2 groups - MOBILISING MUSCLES & STABILISING MUSCLES. Stabilising muscles help to maintain a healthy posture and support the body . Mobilising muscles allow your body to move. Proper push-ups strengthens each of the key areas, reinforcing a healthy back enabling you to run faster and enhancing your body flexibility. 

If your core is weak, it will aid in to back problems and injuries. You can also grow tired much quicker , effecting your daily  activity level. 

6. Push-ups maintain your balance: 

to keep it simply, push-ups helps to keep you from falling over, the exercise trains your proprioceptive muscle fibres which in turn keeps your body balanced. 

You may not know it, but just in the act of doing a single push-up puts your body to the test , when placing yourself in the push-up position your muscles are already working to prevent you from collapsing , attempting to push your self upward is a different story, your nerves react to prevent your body from tripping over and try desperately to keep you stable. 

If you are doing 12 reps per set , think of how much it is helping to improve your balance.  

EFFECT OF DOING SQUATS ON YOUR BODY:

Squats have some major benefits :

1. Builds stronger joints : 

it is a strength exercise where you lower your hips from a standing position, once ready you make yourself back up. It is among the most compound exercise that the lower body can go through, as it requires many group of muscles and joints that work together. If your joints are not healthy it may lead to cartilage damage or arthritis. 

When squats are performed correctly it engages your hip, knee & ankle joints. 

2. Helps build muscle & strengthen them: 

it works on your diverse group of muscles, like quadriceps, calves, hamstrings, abdominals, lower back & gluteus maximus. If performed correctly on a regular basis, it gives you a well toned lower half of your body. 

3. Assists in weight loss : 

when it comes to exercises related to burning calories, it is not often you see squats on top of the list , be that as it may, this exercise is great if you want to shred some fat while working on your muscles. 

But there are certain factors you need to take into account - body weight, length of workout and the overall intensity of your exercise. The harder you go, the more likely you will burn calories. 

The level of intensity of physical activity is known as the METABOLIC EQUIVALENT or MET. Sitting still or lying on bed has MET of 1, but while doing squats your MET level can shoot up to 8. 

You need to remember the factor in your body weight as well, if your body weight is less than 155 pounds, if you squat at a level 8 for longer than 25 minutes, you could lose potentially about 222 pounds. If your squat level is 3.5, then doing the same amount of time will burn less than 100 pounds. Either way, If you are looking for a weight loss journey, squats are not about options to start with.

4. Boosts Your Strength : 

not only the squats can improve the look of your muscles, it also enhances the strength, which will enhance your ability to perform physical tasks inspite of your age. Your speed and ability to jump are greatly impacted by the power of squats. 

5. Boosts your heart Health: 

due to the intensity of the exercise , squats can strengthen your heart, this in turn lower your heart rate, blood pressure and bad cholesterol. When these variables are maintained, you are actually assisting your heart and avoiding disease - decreasing your chances of a heart attack or stroke. If you even are exercising at a moderate level of intensity , you still have a chance of reducing heart disease.

6. Strengthens Your Core : 

a strong core can improve your ability to complete everyday movements & lift weights. It also improves your body balance and posture. Better core strength leads to stabilised muscles. 

7. Prevents Injury : 

As mentioned earlier, squats strengthens joints and bones. Squats also assists in tightening of tendons and ligaments which is great for preventing or at least lowering your risk of injury. Squats strengthens your body supportive tissues which decrease your chances of injury during physical activity.

While performing squats your correct form and technique has to be ground solid. 

8. Improves Your  Body Flexibility : 

As you grow older your body flexibility starts to lower down. As years passes by, our ligaments and tendons lose flexibility, making it harder for you to stretch or move around, this in turn makes it difficult to manage physically.

Many people lack the flexibility to begin with, making squats harder. Just stretch your muscles to their ultimate capacity. Remember to do warm-up exercise before starting your squats, or any workout for that mater (Read my Blog : Body Warm-up Exercises).

You can do squats anywhere, these are among the most simple exercises. You can complete squats with weight as per your capability and fitness level, but are not a requirement. The most important is to do squats with correct form & technique. To start with, you can do 20 squats per day, this is a basic number, this you can increase as you get used to the routine. 

Initially, if you can not do 20 squats at one go, then break it up into 2 sets of 10 reps each, then as you progress can add one more set of 10-12 reps. If not daily, then you can do squats thrice a week on alternate days.

With age as you find your body is fit and able to perform all the basic activities required in your daily life, without being able to depend on others, automatically this will boost your mental fitness and alertness level. This is the benefit of doing exercise as you age.