Push-ups and planks: which exercise burns fat faster?

Push-ups and planks require no equipment and can be done anywhere. Both exercises are good for burning fat. However, each type of exercise has its own advantages.

To determine whether push-ups or planks are more effective for burning fat, consider the following factors:

Calories burned

In terms of energy expenditure, push-ups burn more calories than planks. According to research from Harvard Medical School (USA), a person weighing approximately 70 kg performing push-ups in 30-minute sets can burn about 167 calories, while planking for the same amount of time only burns about 95-100 calories, according to the health website Verywellfit (USA).

Push-ups burn more calories than planks.

PHOTO: AI

The reason is that push-ups are a rhythmic exercise that uses multiple muscle groups simultaneously in the chest, shoulders, triceps, and core, combined with lifting and lowering body weight. Meanwhile, planks are a static exercise that effectively tightens muscles but burns fewer calories because there is no repetitive movement.

Fat-burning effects after exercise

When aiming to burn fat, not only the number of calories burned during exercise but also the fat-burning effect after exercise has stopped is a factor to consider. Studies show that full-body, high-intensity exercises like push-ups produce a better fat-burning effect after exercise has stopped.

In other words, after the workout ends, the effect of burning more calories lasts for several hours afterward. This is because the continuous contraction and relaxation of muscles during push-ups increases the need for oxygen and energy for recovery. Meanwhile, although planks strongly engage muscles, due to their static and less active nature, they produce almost no post-workout fat-burning effect.

Level of muscle group activation

Both push-ups and planks stimulate core muscle groups, including the abdominal, gluteal, and hip muscles. However, the degree and range of muscle groups stimulated differ.

Plank exercises strongly target the abdominal muscles, lower back, and glutes. Therefore, planks are a very effective exercise for strengthening core muscles, improving posture, and stabilizing the spine. Meanwhile, push-ups stimulate large muscle groups such as the chest, triceps, and shoulders.

Each exercise has its own advantages. Those who want to burn fat quickly and increase overall strength should choose push-ups. Meanwhile, beginners or those with back pain should prioritize planks first to strengthen their core muscles, according to Verywellfit .

Source: https://thanhnien.vn/hit-dat-va-plank-dong-tac-nao-dot-mo-nhanh-hon-185250802112712124.htm