Post by rosiedozie on Jul 24, 2013 16:38:07 GMT -5
Definitely build it up. I try to do 1.5 minute planks three times a day just around the house or when I'm watching tv. The last 20 seconds or so are really rough!
Post by lightbulbsun on Jul 25, 2013 9:06:03 GMT -5
In the NRoL4A book he puts a lot of adapted plank moves on, like elevated planks where your feet are on a bench and your arms are on a yoga ball. Another one is lifting your right arm and left leg and balancing like that (and vice versa). There are a bunch of really challenging moves you can work up to.
I am still working on holding a normal plank for 1.5 minutes
As a fitness instructor, I would say I would NEVER EVER do this to a client. This is a recipe for injury.
Why do you say this? I'm trying to understand what about adding weight to an exercise that is no longer challenging is a recipe for injury.
How long are the planks being held? Add time. A ten minute high plank on the hands in pretty tough. I doubt HIGHLY That any client would find this unchallenging. If it's not, form is probably incorrect. What type of planks are being done? Change positions Remove contact points (one arm, one foot, etc)
Adding weight to the back is only putting stress on the lumbar spine.
Why do you say this? I'm trying to understand what about adding weight to an exercise that is no longer challenging is a recipe for injury.
How long are the planks being held? Add time. A ten minute high plank on the hands in pretty tough. I doubt HIGHLY That any client would find this unchallenging. If it's not, form is probably incorrect. What type of planks are being done? Change positions Remove contact points (one arm, one foot, etc)
Adding weight to the back is only putting stress on the lumbar spine.
Thank you. I read this and cringed. Adding a weight to the back while in a plank position sounds like a dangerous idea.
At my gym we also do tabata weighted planks that are killer (women have a 10 or 15# and men usually do a 25# weight on their back).
As a fitness instructor, I would say I would NEVER EVER do this to a client. This is a recipe for injury.
We are only holding each plank for 20 seconds at a time. I've never had a problem doing this and the instructors would never allow someone who wasn't strong enough in their regular plank to add any weight.
As a fitness instructor, I would say I would NEVER EVER do this to a client. This is a recipe for injury.
We are only holding each plank for 20 seconds at a time. I've never had a problem doing this and the instructors would never allow someone who wasn't strong enough in their regular plank to add any weight.
Well, there's 2 things going on here....
Tabata drills are meant to bring you to your anaerobic threshold, working your heart rate at a high level. By doing planks for 20 seconds in the "work" phase of the tabata, you're not really doing true tabatas. Also, if the instructor really wanted to improve your fitness level, he/she would extend the time, change positions, add movement (threading the needle, etc), or remove contact points. Adding weight to a client's back is not the way to advance an exercise after one has mastered a 20 second hold.