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  #16   ^
Old Sat, Jun-18-16, 06:22
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,012
 
Plan: Atkins/LCHF
Stats: 195/155/150 Female 63in
BF:
Progress: 89%
Location: Kansas City, MO
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Zowie! Yesterday's effort found muscles I didn't know I had. I know this is going to work.

Today: 2 minutes, on forearms

I'm not sure I should do this every day, but I'll see how it goes. I'm thinking Liz's suggestion of hold, rest, hold might be a technique for improving that works better than just holding for an increasing length of time. Any thoughts?

Thanks for all the resource links.

My advice? Don't hold your breath! I know this sounds silly, but it's common in other resistance workouts for people to stop breathing. Also, try to relax. Again, that sounds like a contradiction. Your whole body is participating! But it helps to think about holding--the word engaging is often used--not tensing up.

On with the day!

Last edited by bkloots : Sat, Jun-18-16 at 06:36.
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  #17   ^
Old Sat, Jun-18-16, 06:37
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
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WTG, Barb on the 2 minutes! I could do that a few years ago, but I know I'm not in quite the same shape as I was then. It's amazing how quickly the body will rebound, though, with consistent effort.

I'm not sure where I saw the idea to incorporate a short rest between 2 holds, and have no idea if it expedites improvement, but we'll see.

Marvin, I liked that video. While I can do full planks ok, those side planks are killer. Will be adding them, probably starting with knee/arm, and building up. It's only 5:30 here, will report back after my Planks du Jour.
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  #18   ^
Old Sat, Jun-18-16, 07:18
bluesinger's Avatar
bluesinger bluesinger is offline
Maintaining
Posts: 3,205
 
Plan: LCHF
Stats: 000/000/000 Female 62 inches
BF:22%
Progress: 100%
Location: Nevada Desert, USA
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Those of us who are older must go slowly. Even with my rebounding, sometimes I get ambitious and bounce too much, causing myself back pain the next day. Disc compression. Not good for me, forcing slow recovery. I plan to take this v-e-r-y slowly.
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  #19   ^
Old Sat, Jun-18-16, 08:07
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
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Quote:
Originally Posted by bluesinger
Those of us who are older must go slowly. Even with my rebounding, sometimes I get ambitious and bounce too much, causing myself back pain the next day. Disc compression. Not good for me, forcing slow recovery. I plan to take this v-e-r-y slowly.


Agreed, you have to listen to your body. It's never worth it to overdo and injure yourself. That said, I'm always amazed at how easy it is to improve strength with *gentle but consistent* workouts.
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  #20   ^
Old Sat, Jun-18-16, 08:24
bluesinger's Avatar
bluesinger bluesinger is offline
Maintaining
Posts: 3,205
 
Plan: LCHF
Stats: 000/000/000 Female 62 inches
BF:22%
Progress: 100%
Location: Nevada Desert, USA
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Looking around on the internet for "planks for the elderly." Ya gotta laugh.
Quote:
Resistance training is the best way to counter sarcopenia, the loss of muscle mass and strength that comes with age, according to Neil Short, a 64-year-old certified strength and conditioning specialist through the NSCA, and a USA Weightlifting level 1 certified trainer. “The undisputed scientific findings indicate that exercise with weights will counter and even reverse sarcopenia,” Short said.

This basic, home-based program is designed to give people 55 and older a place to start to resist sarcopenia. Short returns this week with the Plank, which strengthens all the muscles along the core. Short presents two modifications to the full plank. Consult your doctor before beginning any exercise program. Make sure any props and furniture used in exercise are stable and can’t slide.

The Plank
1. Lie face down with your hands palm-down under your shoulders.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Lift your body off the floor from your hands and toes while engaging the core. Keep the back straight and maintain neutral position of the head.
4. Hold the position as long as you can.

The Plank modification with forearms
1. Lie face down with your forearms on the floor.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Lift your body up from the forearms and toes while engaging the core. Keep your back straight and neck in the same line. 4. Hold the position for as long as you can.

The Plank modification with chair
1. Place the forearms on a stable chair or couch arm. Move your feet until your body is fully extended at about a 45 degree angle from the floor.
2. Keep your head in a neutral position, your neck in a straight line with the back.
3. Engage the core and keep your back straight as you hold the position for as long as you can.
I found a youtube video of the plank for women over 50 .
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  #21   ^
Old Sat, Jun-18-16, 08:30
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 14,254
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
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Thanks for all the links to various plank varations, progressions, etc. Those were great!

I did my first "plank" with the "tripod" method like MS calls 'em, last night before bed. My little dog thought I was gonna play with him, so he brought me some toys! I did 3 x 45 seconds.

I did the same thing this morning. I will only be doing them every other day... not like it's prescribed.

Exercise for me right now is:

1) 3 hours or more of stationary bike daily (cuz I don't have a computer chair and use the 'puter only if I pedal).

2) 20 mins of weight training every other day, so the days I don't weight train, I'll do the planks! Just wanna have something to do on my non-weight training days.

3) 10,000 steps a day, I'll do more if I have the time.

Last edited by Just Jo : Sat, Jun-18-16 at 08:37. Reason: Option M: More to say of course! HA!
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  #22   ^
Old Sat, Jun-18-16, 08:44
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 14,254
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
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Okay I have a question, hope it doesn't sound stupid... but from the links you all have shared, some do "sets" and others do not...

So do we do sets or not? I personally think "sets" makes sense until I work up to an actual one-time 3 min plank or longer... Any thoughts?
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  #23   ^
Old Sat, Jun-18-16, 09:15
cshepard cshepard is offline
Senior Member
Posts: 359
 
Plan: Atkins - maintenance
Stats: 156/123/125 Female 64"
BF:
Progress: 106%
Location: BC, Canada
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Yea, just doing one plank doesn't seem like enough ... I'm leaning towards doing a set of four with 15 sec. rest breaks in between, following the chart for timing, and alternating with squats. So plank > rest > squats > rest > repeat 4x
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  #24   ^
Old Sat, Jun-18-16, 10:58
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 14,254
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
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Quote:
Originally Posted by cshepard
Yea, just doing one plank doesn't seem like enough ... I'm leaning towards doing a set of four with 15 sec. rest breaks in between, following the chart for timing, and alternating with squats. So plank > rest > squats > rest > repeat 4x
Thanks for answering, Ci!

My thoughts too, b/c a 30-45 sec plank seems WAY too easy! I like how MickiSue described her method in my journal yesterday (I hope you don't mind that I shared this, MS!):
Quote:
Recently, I started with 30/rest/what I could do.

So the 45 last night was really exciting. If I get to 3 minutes (500 seconds, woot!) in 90 days, I'll be proud of myself.
And thank you for sharing how you will be doing your plank exercises!
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  #25   ^
Old Sat, Jun-18-16, 16:33
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
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Planks du Jour (day 2):

Front (tripod): 50 sec; 30 sec rest; 40 sec
Side (arm/knees): 30 sec each side x 2

For me, the limiting factor for side planks is my wrists - tomorrow will try elbow/knees and work up to elbows/feet.

Last edited by Liz53 : Sun, Jun-19-16 at 13:31.
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  #26   ^
Old Sun, Jun-19-16, 13:33
Liz53's Avatar
Liz53 Liz53 is offline
Senior Member
Posts: 6,140
 
Plan: Mostly Fung/IDM
Stats: 165/138.4/135 Female 63
BF:???/better/???
Progress: 89%
Location: Washington state
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Planks du Jour (day 3):

Front (tripod): 55 sec; 30 sec rest; 40 sec
Side (elbow/knees): 30 sec each side x 2

Now my elbow is the limiting factor for side planks (so much more difficult for me than front planks). Hopefully there will be less pressure on my elbows as I strengthen my core to lift it more.
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  #27   ^
Old Sun, Jun-19-16, 13:36
bkloots's Avatar
bkloots bkloots is offline
Posts: 9,012
 
Plan: Atkins/LCHF
Stats: 195/155/150 Female 63in
BF:
Progress: 89%
Location: Kansas City, MO
Default

Onesies or sets? Tripods or sidearms? Whaddaya think? I say, whatever you like!
No prescriptions here! All the resources and descriptions are great.

I couldn't make my 2 minutes forearm plank today. 1:45 and splat. But I came back after a short rest and did 1 minute straight-arm. Enough already. I was still dripping from a 45-minute walk, and it's dang hot out there. Only mad dogs and English, as they say.

I read in a magazine this morning that 15 minutes of exercise a day helps keep older people fit. I see there's name for what happens otherwise: sarcopenia. Sounds like sarcophagus, doesn't it? Same root word: body. Let's be lively bodies as long as we can!

Have a great week everyBODY.
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  #28   ^
Old Mon, Jun-20-16, 03:12
Grav Grav is offline
Senior Member
Posts: 649
 
Plan: Banting
Stats: 302/187/190 Male 175cm
BF:
Progress: 103%
Location: New Zealand
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Quote:
Originally Posted by NEMarvin

As someone who has pretty much less than zero upper body strength, these are really interesting. Thanks Marvin!
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  #29   ^
Old Mon, Jun-20-16, 08:34
MickiSue MickiSue is offline
Senior Member
Posts: 8,006
 
Plan: Atkins
Stats: 189/148.6/145 Female 5' 5"
BF:36%/28%/25%
Progress: 92%
Location: Twin Cities, MN
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Man, was I out of it the other night. 3 X 60 doesn't equal 500, it equals 180.

Moving on...Saturday I was exhausted, did 30/rest/15. Yesterday I made it to 50.

Sets are good. And so is slowly increasing a single plank, as that demonstrates endurance.

I don't think I'll be doing the side, walking, etc ones, though.

Good lord, they look terrible.
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  #30   ^
Old Mon, Jun-20-16, 08:43
Just Jo's Avatar
Just Jo Just Jo is offline
A'72 Lifer Hard Core
Posts: 14,254
 
Plan: A'72 Induction Lifer + IF
Stats: 265/114/130 Female 5'4"
BF:Not so much now!
Progress: 112%
Location: South Central New Mexico
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Good Morning Plank People!

I'm doing 45s forearm planks x 4 with a 15-20s rest in between. That's what I did this morning. I'll do those every other day. My goal is to increase 5s each week... who knows if that's possible! But I like to push myself...
Quote:
Onesies or sets? Tripods or sidearms? Whaddaya think? I say, whatever you like!
Yeppers, Barb, I agree! I figure at least Imma doing a little something more to improve my health!
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