Jerry Diaz undergoes basic strength and conditioning training at an underground fitness center.
JERRY Diaz, a National Academy of Sports Medicine certified personal trainer, said he had to master the basics before he could build a foundation that was sustainable and less prone to injury.
“When training seasoned or beginner clients, I assess their present level of fitness performance through basic movements such as bodyweight squats, planks, pushups, jumps and core dynamics prior to intensifying the exercises with higher reps, heavier weights and faster movements,” Diaz said.
As each client progresses through their workouts, they become more confident and eager to perform various movements and exercise equipment.
However, Diaz said, “it is advisable for an individual at the beginning of their fitness journey to start with basic bodyweight beginner movement exercises such as squats, pushups, planks, roll ups, and light walking or jogging.”
If an individual wants to work on their chest, arms, shoulders or core, then pushups are great, Diaz said. If pushups are too difficult, then start with elbow planks, he added.
Next on his list is the squat movement, which challenges an individual’s glutes, legs (calves, quads, hamstring), and core.
Squats can also strengthen an individual’s ability to take on everyday movements that are functionally related to sitting, standing or walking, Diaz said.
Beginner core movements that an individual can attempt include roll-ups. This movement is related to daily functional movements such as getting up from one’s bed, couch or floor.
For cardio conditioning movements, Diaz said it is important to start light with short interval walks and light jogs.
Once an individual begins to master the basics, he said, then they can perform plyometric movements such as jumps, burpees, and a short 10-meter fast run (not a sprint).
Once an individual acquires increased strength, then it’s time to add light resistance bands, lightweight dumbbells, and a medicine ball for push, pull, forward leaning, and squats.
“Mastering the basics will build a sustainable fitness approach that can help prevent injury and reduce pressure to get fast results,” Diaz said.
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
