THIS week’s edition is focused on volume, effectiveness, and efficiency within a limited time given for individuals to work out or train while maintaining performance at the highest level.
“Consistent and regular training is essential,” said Jerry Diaz, a certified National Academy of Sports Medicine personal trainer.
“But sometimes we only have a small window of time as we balance work and family,” he added.
“When an individual has a limited time to train while balancing work, I will schedule at least 20-30 minutes of training while still targeting volume, effectiveness and efficiency,” Diaz said.
For volume, he recommends at least one or two core dynamic movements for lower body (legs), upper body (chest), back and shoulders.
Another approach is to target specific body parts with split training or squat-focused exercises.
Diaz said some individuals enjoy quick conditioning movements similar to a high intensity interval training or Tabata.
But an individual must avoid a crowded list of exercises to avoid frustration, he added.
Effective training involves planning and designating the time for each day throughout the week to perform specific exercises, Diaz said.
To ensure efficiency, he added, individuals must focus on quality movements to avoid injury while increasing the intensity with appropriate resistance and challenge.
Over time, the individual’s body will adapt to the exercises, Diaz said. This will require adjustments to prevent plateauing and to continually maintain the challenge with resistance and different movements, he added.
“It is important to realize that one’s fitness goal must focus on quality movements, proper rest time before transitioning to each exercise, and maintaining enough challenge that keeps the routine fun and keeps the individual interested to follow through with the program.”
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
The NMI’s Pipit Ball records a successful lift during the 2022 Pacific Mini Games 2 in June at the Marianas High School gym.
