Early in 2018 a neighbour of mine who worked out regularly at LA Fitness prompted me to check it out. I did, and I joined. Within a short period of time, I was able to execute the peacock position and posted a photo at my Facebook page. I was 68 years old at the time. I can still hold that position.
I got help from an acquaintance who was a personal trainer. I hired him to train me remotely from Thunder Bay where he lived. His name is Jeff Garofalo. With his guidance, I was able to make a lot of progress on my own, and I am very grateful to Jeff for getting me started.
Level III Personal Training
Guidance from a Level III Personal Trainer
Eventually I joined three other fitness organizations and was a member of four such organizations for a few years. Ultimately, I decided to focus on the GoodLife Fitness gym near Lawrence and Kennedy in Scarborough because it was close to where I live. At that location there was a Level III personal trainer who had practiced medicine for seven years. I spoke to her briefly.
It took some time, but eventually I signed up for personal training sessions with this individual, and it has made all the difference in the world. Her name is Zulfia Abdyrahmanova. If you live in or near Toronto (Canada), enjoy working out, and want to improve your performance, I highly recommend that you get in touch with her.
The Benefit of Personal Training
Getting an expert to watch me and make sure I was getting maximum benefit from each exercise proved extremely valuable. It was Zulfia who introduced me to the plank after I had strengthened my core with a set of ab wheels. Using the ab wheels is similar to holding the plank because it involves extending the body in a straight line while resting on one's knees or toes. (Caution: any exercise, including use of the ab wheels, should be done under supervision by a qualified expert. With the ab wheels, in particular, there is a risk of severe back injury. It is an extremely difficult exercise; supervision is especially important.)
Plank Champion at Age 72
Zulfia ran a plank contest in which I, at age 72, was one of the participants. Several others were informed of the contest and given the opportunity to compete; only one other person was willing to do so. Interestingly, he was also 72. He performed very well, but I won the contest and am the unofficial plank champion at the Lawrence and Kennedy location of GoodLife Fitness. I hold a certificate stating that I held the plank six minutes and thirty seconds. However, my personal best is now eight minutes.
Personal Goals
There has been some discussion of holding an official plank contest at our gym location in December 2022. My personal trainer is on vacation, but our director of personal training says another plank contest can definitely be arranged. My goal is to train for that contest and participate in it. I have been attending training sessions twice a week but want to step it up to three times a week.
To that end, I am seeking sponsorship.
My next goal is 10 minutes. My long-term plan is to participate in at least one plank contest per year, exceed my personal best each year, improve my health, and decrease my subjective age by one year each calendar year. In other words, as I age chronologically, I will get younger. When I am 73, I will be 71; when I am 74, I will be 70, and so on. Is it possible? I think so. In any case, it's worth a shot <smile>.
Testimonial from Certified Fitness Coach
Endorsed by Jeff Garofalo, who is a Certified Lifestyle Fitness Coach and a Personal Trainer certified from 2009 to 2013 by the US-based International Sports Sciences Association:
"When meeting Howard for the first time in Toronto back in 2012, I immediately knew that he was driven, determined, and very goal oriented. He carried himself very professionally at the meeting. When Howard asked me for help with his personal training I said yes and recommended he employ 'isometrics' for strength and conditioning.
"He listened and applied himself and developed so quickly that it wasn’t surprising that his gains came when they did. Howard went above and beyond spending hours daily in the gym mastering his skills.
"I can’t say enough about his ability, character, and drive.
Howard is an inspiration to anyone wanting to achieve their personal and professional goals. He is a 'true force to be reckoned with!'"
Expanding This Website
I plan to add a lot of information to this website, as time permits. For example, my personal trainer took a video of me holding the plank for six minutes (prior to the contest, where I exceeded that time); I plan to upload the first and last minute to YouTube and display it here.
In addition, I plan to add the following information:
Benefits of holding the plank
Why I do the plank
How to safely do the plank
How to not do the plank
Mental techniques
Affirmations
Yoga techniques
"I am not the doer"
World's records in plank holding
For women
For men
For Canada
By age
How Guinness categorizes plank-holding records
Unofficial records
Typical time length for plank holding
Nutritional supplements that enhance plank performance
