61 岁、五个孩子的母亲，把女子平板支撑世界纪录撑到了 5 小时
At 61, DonnaJean Wilde Can Plank for 5 Hours. Here’s Her Secret
本周在 Huntsman 世界长者运动会上，61 岁的加拿大人 DonnaJean Wilde 以脚趾与前臂支撑整整 5 小时，打破了她自己 2024 年 3 月创下的 4 小时 30 分女子平板支撑世界纪录。她是五个孩子的母亲、12 个孙辈的祖母，当了几十年教师。她的起点很普通：十多年前手臂骨折后发现平板支撑是伤中少数能做的练习，从此每天都练，不给自己定目标时长、能撑多久算多久，几个月后先撑到 10 分钟，再一路往上加。她从没请过教练，自己在家对着镜子看姿势、自己计时。她说的秘诀是分散注意力：看书、看电影，甚至在平板支撑时写完了一本书。赛前最后一个月她按马拉松备赛的节奏来，凌晨两点起床先撑到早上六点左右，白天照常生活，赛前一天多吃碳水与蛋白质。必须提醒读者：文中提到她比赛当天特意少喝水以避免中途如厕，这是竞技纪录场景下的个人做法，脱水对健康有明确风险，普通人绝不要模仿；超长时间静态支撑也不适合作为日常训练目标，肩、腕、腰背有伤的人更应避免。把她的故事当作长期主义的样本看就够了：十多年、每天一点点，比一次撑五小时更值得学。
“How did she do it?” the text message read. “I just tried to plank for as long as possible and only made it to a minute and 30 seconds!”
Earlier this week, a 61-year-old Canadian woman named DonnaJean Wilde set a new world record for the longest plank ever held by a woman at the Huntsman World Senior Games. She held the pose on her toes and forearms for an unbelievable, body-shaking five hours—breaking her own record of four hours and 30 minutes, set in March 2024.
The mother of five (and grandmother of 12!) started her record-holding journey slowly: After breaking her arm during her decades-long career as a teacher, Wilde realized the plank was one of the only exercises she could do with her injury. That was a little over a decade ago, and she’s been doing a daily plank ever since. Instead of trying to hold the pose for a prescribed amount of time, however, she would just hold it for as long as possible.
“After a few months, I made it up to 10 minutes,” Wilde says. “I was so excited. And I just kept going.” No less impressive is the fact that she’s never worked with a trainer or fitness coach. Instead, she keeps track of her own time and watches her posture in the mirror at her home gym.
Wilde says her secret to holding the plank for as long as she can is simple: she distracts herself. “When I plank, I am never just planking,” she says. “I always have something to do while I plank.” That can mean reading, watching a movie (she says her favorite is the animated film Sing), or even writing a book—hers titled, fittingly, From Minutes to Hours: I Wrote This Book While Planking.
To prepare for Tuesday’s competition, Wilde approached the last month like she was preparing to run a marathon. “I was going to be early, waking up at 2 a.m., and planking until around 6 a.m.,” she explains. That time frame allowed her to go about the rest of her day totally normally. She also loaded up on carbs and protein the day before her record-breaking hold, adding that she loves meat and eggs. The day of was a different story. “I actually went in purposefully dehydrated because I knew I could have sips of water,” Wilde says. After all, there would be no breaks for the bathroom.
Once Wilde had hurtled past the old record, things got a bit more difficult. “Once I broke my own record, I felt like I hit a wall. I thought, I don’t know if I can do the last half hour,” she says. “But people were cheering me on, so I made it.” She also had her post-plank meal in mind. “Crazy enough, every night I eat the same thing,” she says. “I love to eat yogurt with puffed wheat. So in the final minutes of holding the plank, I was just thinking, I’m going to have some yogurt and puffed wheat after this.”
Though she was “a bit stiff” after this week’s event, Wilde is already back on her toes and forearms. “Planking helps me stand up straight, gives me energy, makes me ready for the day,” she says. “No matter my age, it keeps me going.”
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来源：颜如玉编辑台 · vogue.com