Latest news with #plank
Fox News
17-06-2025
- Health
- Fox News
Meet the 80-year-old man who held a plank for 50 minutes — and learn how he stays fit
Fitness experts say people should be able to hold a plank for anywhere from 20 seconds up to two minutes, depending on their age. An 80-year-old Florida man has blown that goal out of the water, recently holding a plank for a whopping 50 minutes — 100 times longer than the average recommendation for his age. Bob Schwartz held the plank — which is believed to be a record for his age — at the Ocean Reef Fitness Club in Key Largo. Luis Bracamonte, director of fitness and wellness at the club, said he witnessed Schwartz's feat, which earned him the nickname of "The Plankster." "To our knowledge, after extensive searching, it is the longest plank ever held by an 80-year-old," Bracamonte told Fox News Digital. "Mr. Schwartz is an extraordinary individual and a perfect example of a 'super-ager.'" A plank is an isometric move where the person holds a push-up position for a set period of time. It is often touted as an abdominal exercise, serving as an alternative to traditional sit-ups and crunches. In addition to strengthening stomach muscles, planks also work the arms, legs, chest and back, according to experts. Schwartz's planking journey began when Bracamonte set up a contest in 2016, where any member who could do a four-minute plank would get a free smoothie. Schwartz not only got his smoothie, but he won the contest, planking for just over 10 minutes. "Prior to that, one minute was probably my max, although by this time, my core was in pretty decent shape," he told Fox News Digital. As Schwartz continued to extend his planking times, he started researching online and discovered that his times were already longer than the records for his age bracket. "The over-80 record has been 15:03 since 2019, and the over-70 record was 38 minutes," he said. Schwartz applied to Guinness World Records, but was told that they don't recognize records by age group. "So in this internet age, you just post a video of your accomplishment and claim the title until somebody beats you," he said. "So during this year's fitness challenge, we decided to video my plank and post it." "The hardest part is just making the commitment to exercise, and staying with it long enough for it to become a habit." The passion for planking has become a family affair, as Schwartz's youngest grandson, who is 7 years old, has started joining him in plank challenges. Schwartz embraces planking as a convenient way to work virtually every major muscle in the body. "A plank can be done at home, without equipment, and in a short period of time," he noted. Schwartz has not been a lifelong fitness enthusiast — he didn't set foot in a gym until 2006, when he was 62 years old. After years of suffering from chronic back pain, he finally discovered the therapeutic effects of exercise. "Since I've been doing core exercises, I have never had a back issue," he told Fox News Digital. Schwartz started with a core and cycle class, eventually adding strength training sessions to his regimen. He also walks three miles each morning. "When I strength-train, I push myself as hard as I can," he said. "Many exercise sets end in muscle fail. I've been able to improve my stats every year, but it's getting much harder now." Schwartz said he also adheres to a "healthy-ish" diet, aiming for a minimum of one serving of fruit, two servings of vegetables, fish for at least one meal, and usually chicken (or occasionally pork or beef) for dinner. He also tries to minimize sugar and rarely drinks alcohol. "My blood pressure is the same as it's always been, and I'm not on any medications," he said. "I do take several supplements. My weight has not changed more than 10 pounds since I was 18." "The hardest part is just making the commitment to exercise, and staying with it long enough for it to become a habit and part of your lifestyle," he said. For those just getting started with planking and fitness in general, Schwartz recommends seeing a trainer to learn the proper form and minimize the chances of injury. For more Health articles, visit He also emphasized the importance of maintaining balance, especially in older age. "Pick up a foot as you stand in a line; move it around as you wait," he recommended. "A fall and a trip to the hospital at an advanced age can be devastating." Looking ahead, Schwartz said he hopes to continue exercising and maintaining his current fitness level. "I'm going to try and at least maintain it as best as I can until the end," he said. "I enjoy a lot of different activities, but they all require a modicum of strength and agility. So until they come up with that magic exercise pill, I guess I'll keep going to the gym."
Telegraph
13-06-2025
- Health
- Telegraph
Planking is a miracle exercise – here's how to get it right
A good few hours and too many G&Ts after watching the World Cup Final in 2018, I found myself nose down in a forearm plank, on the floor of a friend's sitting room. Next to me was a similarly braced male acquaintance, whose challenge I had accepted. Minutes passed before we both started to show signs of strain. Five minutes in, my core was still intact, but my knuckles were whitening. As we passed the 10-minute mark, everyone else, luckily, had grown bored of our bravado and we were able to settle on an amicable draw; egos intact. The plank, an isometric core-strength exercise that involves maintaining a position similar to a push-up for the maximum possible time, is both feared and prized in fitness circles. The benefits of planking There are many benefits of planking, including: Strengthen core muscles Lower blood pressure Low impact Helps reduce risk of injury Plank is an isometric exercise, meaning it creates tension in the muscle to help build strength without any movement. One 2022 study found that the plank and other isometric exercises such as wall sits and leg extensions are better at preventing high blood pressure than going for a run, walk or a bike ride. Scientists at Canterbury Christ Church University, in Kent, reviewed more than 200 trials which looked at a range of exercises and how they impacted blood pressure.
Fox News
05-06-2025
- Health
- Fox News
Can you hold a plank longer than others your age? Fox hosts test their core strength
How long can you hold a plank — and how does it stack up to others in your age group? That's the question that was posed on "Fox & Friends" Thursday morning, when co-hosts Brian Kilmeade and Lawrence Jones competed in a plank challenge. A plank is an isometric move where the person holds a push-up position for a set period of time. Both held a low plank for well over a minute, exceeding the thresholds for their ages, although Kilmeade held his for a few seconds longer. A fitness expert at Lifetime in New York City provided the below targets for how long you should be able to hold a plank by age. Planks are often touted as an abdominal exercise, serving as an alternative to traditional sit-ups and crunches, which can strain the back and neck. However, the isometric move benefits the body in many other ways beyond just sculpting a six-pack. In addition to working the abdominals, planks also strengthen the muscles in the arms, legs, chest and back, according to Healthline. They can also help improve posture while sitting or standing and can boost flexibility by stretching the lower half of the body, the above source stated. While Kilmeade and Jones both held low planks, some may opt for a high plank, which is where the arms are straight and the person balances on the palms of the hands. For those who are still working up to holding a full plank, the move can be modified by dropping the knees to the floor. There are also variations of the plank that target different parts of the body. Those include side planks, knee touches (touching alternating knees to the ground), hip dips and leg/arm extensions. For more Health articles, visit If you've just started planking, experts recommend starting with 15 to 30 seconds and gradually increasing the duration, with two minutes generally regarded as a good maximum.
The National
21-05-2025
- General
- The National
Traditional Bull racing in Pakistan
Bulls are yoked together by wooden frames and behind them, holding ropes and his honour, is a man on a plank
Daily Mail
06-05-2025
- Health
- Daily Mail
Revealed: How long YOU should be able to hold a plank for according to your age
As anyone of average fitness who has ever attempted a plank hold will admit, this simple-looking, full-body exercise is nothing short of exhausting. Within seconds of being in the pose, most people will find that their arms are shaking, their thighs are trembling and their brow is covered in beads of sweat. But, just as the least appealing foods tend to tragically be the ones that are best for us, this particular compound workout - meaning it engages multiple different muscles and joints at once - brings a huge number of benefits. According to Tianna Strateman, President of Club Pilates and an instructor, the plank - where you hold a push-up position while resting on your forearms - is one of the best things for total body results. 'Not only does it work the entire body with a lot of emphasis on core, but it also fires up multiple stabilizers and small muscles that are so important for supporting full body strength and posture,' Stratemen told MailOnline last month. And, while the longest plank on record lasted a remarkable 9 hours, 38 minutes and 47 seconds, that time - achieved by Josef Salek from the Czech Republic in May 2023 - is (thankfully) absolutely not one that any gymgoer should aspire to. In fact, most fitness experts agree that form is far more important than the length of a plank hold. Speaking to Metro, Rowan Clift, training and nutrition specialist at Freeletics, said that the exercise is about 'quality, not quantity'. Still, for those looking to improve their fitness and build strength by integrating planks into their routine, there are some helpful guidelines when it comes to the length of the hold based on age group. Aged 20-39: 45-60 seconds 'In your 20s and 30s, being able to plank for 45-60 seconds is a solid marker of good core endurance,' according to personal trainer Joseph Webb, whose fitness career spans 17 years. Speaking to Metro, Webb emphasised that the goal of a plank 'isn't to chase an arbitrary number' but rather to build 'core stability' that supports life beyond the gym. Newcomers to the exercise should aim to stack their elbows directly beneath their shoulders and extend their legs with their weight distributed between their elbows and toes. It's necessary to squeeze the glutes and the core and imagine drawing your naval into your back. Everything - shoulders, hips, legs - should be in a straight line. If your hips start to sag or your ribs start to flare out, that indicates that you have lost optimal form and need to reset. While it may be tempting to think that the longer you can hold the plank pose for, the greater the fitness benefits, this is not true according to Eric L'Italien, a physical therapist affiliated to Harvard University. 'Two minutes is often considered the maximum, and you don't get much more benefit after that,' L'Italien told Harvard Health Publishing. Aged 40-59: 30-45 seconds Depending on their fitness levels, some people in this age bracket may be able to hold a plank for 60 seconds - but a 30-45 second planks is widely considered very respectable. Personal trainer Webb did, however, highlight that stabilising the plank pose becomes harder with age. This is largely due to the weakening of muscles around the hips, pelvis and spine, while loss of muscle mass, which is common as we get older, is also a factor. Equally, those in this age group may struggle to sustain a plank hold due to joint stiffness or previous injuries. Age 60+: 15-30 seconds People over 60 should aim to hold a plank position for 15-30 seconds, according to Webb. As with younger age groups, it remains the case that good form is the most important factor when it comes to the plank pose. If someone finds that their form has started to slip, they are encouraged to make modifications to make it slightly easier. A good alternative is to perform the plank on the knees or with the hands elevated on a bench to build strength, Rowan Clift added. What's key is to avoid too much pressure on the wrists, shoulders and lower back. How regularly should you do a plank hold? According to Harvard Health Publishing, a plank can be done everyday, every other day or just as part of your regular workouts. Clift advised three-five times per week and highlighted the importance of taking rest days, especially if you're experiencing adverse effects, for example, tiredness or tightness. 'If you experience shaking, holding your breath, pain in your lower back or shoulders, or your hips begin to sag, it's time to stop,' Clift told Metro. Mastered the plank? Try these progression exercises Plank Shoulder Taps Start in a high plank position with palms under shoulders, pelvis tucked and core tense. Place feet out slightly wider than hip-distance. Lift your left hand and bring it to your right shoulder. Pause for a couple of seconds then place your hand back on the ground. Repeat on the opposite side by tapping right hand to left shoulder and return to starting position. Continue alternating shoulder taps while keeping hips steady. Sets and Reps: 8 to 10 taps per arm Bear Plank Start on all fours with hands under shoulders and knees under hips. Press palms into the ground with the inside of the elbow facing forward to engage the lats. Tense the core as you lift the knees an inch or two off the ground and hold. Take a deep breath as you draw your navel into your spine. Sets and Reps: Hold in the same way you would a standard plank, starting at 30 seconds
