The Power of the Plank: Unlocking Mental Toughness
Imagine holding a plank for 60 seconds, feeling the tension in your core and the burn in your arms. Now, imagine pushing through that feeling and holding on for an hour, two hours, or even ten hours. This is exactly what George Hood did when he set the world record for the longest plank in history. George’s secret to success lies in the fact that the plank is 90% mental, and he keeps his mind busy by focusing on conversations in the room and drawing energy from the people around him.
The Science Behind Grit and BDNF
Grit isn’t just about willpower; it’s rooted in biology, and the most powerful indicator to date is a protein called Brain-derived neurotrophic factor (BDNF). BDNF is crucial for things like memory and mental resilience, and exercise increases BDNF the most. The plank, a simple yoga pose, might be one of the best exercises for building mental toughness.
- Sunshine increases BDNF
- Blueberries increase BDNF
- Antidepressants increase BDNF
- Exercise increases BDNF the most
Real-Life Examples and Research
Researchers and clinicians still have a lot of questions about grit and the plank. However, studies have shown that activities like yoga, which combine physical effort and concentration, produce high levels of BDNF. A 2005 article in the journal Hippocampus found that exercise requiring mental focus, like navigating mazes, produces more BDNF than exhausting physical exercises like continuous swimming.
A recent article in Experimental Neurobiology found that exercise doubles the level of BDNF. This relationship between exercise, BDNF, and improving the quality of life deserves further study.
The Challenge
The next time you feel you need more grit in your life, try doing a plank. If you can’t get on the floor, do it against a wall. It only takes a minute, but that minute can be transformative. Take the challenge and unlock the power of the plank for yourself.
Summary Jigsaw
Drag and drop the sentences below to put them back in the correct order.
- Grit isn’t just about willpower; it’s rooted in biology, and the most powerful indicator to date is a protein called Brain-derived neurotrophic factor (BDNF). BDNF is crucial for things like memory and mental resilience, and exercise increases BDNF the most. The plank, a simple yoga pose, might be one of the best exercises for building mental toughness.
- Researchers and clinicians still have a lot of questions about grit and the plank. However, studies have shown that activities like yoga, which combine physical effort and concentration, produce high levels of BDNF. A 2005 article in the journal Hippocampus found that exercise requiring mental focus, like navigating mazes, produces more BDNF than exhausting physical exercises like continuous swimming.
- A recent article in Experimental Neurobiology found that exercise doubles the level of BDNF. This relationship between exercise, BDNF, and improving the quality of life deserves further study.
- Imagine holding a plank for 60 seconds, feeling the tension in your core and the burn in your arms. Now, imagine pushing through that feeling and holding on for an hour, two hours, or even ten hours. This is exactly what George Hood did when he set the world record for the longest plank in history. George’s secret to success lies in the fact that the plank is 90% mental, and he keeps his mind busy by focusing on conversations in the room and drawing energy from the people around him.
- The next time you feel you need more grit in your life, try doing a plank. If you can’t get on the floor, do it against a wall. It only takes a minute, but that minute can be transformative. Take the challenge and unlock the power of the plank for yourself.
Key Vocabulary
| Term | Pronunciation | Definition | Example Usage |
|---|---|---|---|
| Grit | /ɡrɪt/ | Mental toughness or firmness of character | She showed grit and determination when training for the marathon. |
| BDNF | /ˌbiːdiːˈɛnˌɛf/ | Brain-derived neurotrophic factor, a protein that supports brain health | Exercise has been shown to increase BDNF levels, improving cognitive function. |
| Resilience | /rɪˈzɪliəns/ | The ability to withstand or recover quickly from difficult conditions | The community showed remarkable resilience in the face of the natural disaster. |
| Neurotrophic | /ˌnʊrəˈtrɒfɪk/ | Relating to the growth, maintenance, and support of neurons | Neurotrophic factors play a crucial role in the development and function of the nervous system. |
| Transformative | /trænsˈfɔːmətɪv/ | Causing a marked change in someone’s life or character | The experience was transformative, helping her to find a new sense of purpose. |
| Concentration | /ˌkɒnsənˈtreɪʃən/ | The act of focusing one’s attention on something | He needed concentration to solve the complex puzzle. |
| Willpower | /ˈwɪlpɑːʊər/ | The ability to control one’s thoughts and actions | It takes willpower to stick to a diet and exercise plan. |
| Clinicians | /klɪˈnɪʃənz/ | Medical professionals who work directly with patients | The clinicians at the hospital were dedicated to providing excellent care. |
| Hippocampus | /hɪˈpɒkæmpəs/ | A part of the brain involved in memory and navigation | The hippocampus plays a key role in the formation of new memories. |
| Experimental | /ˌɛksprɪˈmɛntəl/ | Relating to or based on experiment or experience | The experimental design of the study allowed for the collection of valuable data. |
| Neurobiology | /ˌnʊrəˈbaɪɒlədʒi/ | The study of the structure and function of the nervous system | The field of neurobiology has made significant advancements in recent years. |
| Antidepressants | /ˌæntɪdɪˈprɛsənts/ | Medications used to treat depression and other mood disorders | Antidepressants can be effective in managing symptoms of depression. |
| Yoga | /ˈjɒɡə/ | A physical, mental, and spiritual practice that originated in India | Practicing yoga can help reduce stress and improve overall well-being. |
| Mental toughness | /ˈmɛntəl ˈtʌfnəs/ | The ability to cope with difficult situations and maintain a positive mindset | Developing mental toughness can help individuals achieve their goals and overcome obstacles. |
| Plank | /plæŋk/ | A position in which the body is supported by the hands and toes, with the body in a straight line | Holding a plank can help improve core strength and overall physical fitness. |
| Biological | /baɪəˈlɒdʒɪkəl/ | Relating to living organisms and their functions | The biological effects of exercise on the body are well-documented. |
| Protein | /ˈproʊtiːn/ | A molecule that consists of a chain of amino acids and is essential for various bodily functions | Protein is an important component of a healthy diet, supporting muscle growth and repair. |
| Cognitive | /ˈkɒɡnɪtɪv/ | Relating to the mental processes of perception, attention, memory, and problem-solving | Cognitive function can be improved through regular exercise and mental stimulation. |
| Navigation | /nævɪˈɡeɪʃən/ | The act of finding one’s way through a place or system | The hippocampus is involved in navigation, helping us to create mental maps of our environment. |
The Secrets and Science of Mental Toughness | Joe Risser MD, MPH | TEDxSanDiego 🎓
Explore the advanced terminology extracted from the source material.
Watch The Video
Fill in the Blanks
Vocabulary Quiz
Grammar Focus
Grammar Focus: The Use of Subjunctive Mood and Conditional Tenses
The provided text does not explicitly contain examples of the subjunctive mood or conditional tenses. However, for CEFR C1 level learners, it’s essential to understand these concepts. The subjunctive mood is used to express doubt, uncertainty, or possibility about a situation, often introduced by verbs like ‘suggest,’ ‘recommend,’ or ‘propose.’ Conditional tenses, on the other hand, are used to talk about hypothetical or uncertain situations and their potential consequences. For instance, in a text about challenges like the plank challenge, one might use the conditional tense to express what would happen if someone were to hold a plank for an extended period, e.g., ‘If I were to hold a plank for an hour, I would increase my mental toughness.’
