JERRY Diaz, a National Academy of Sports Medicine-certified personal trainer, said he needs to master the basics before building a foundation that’s sustainable and less injury-prone.
“When training experienced or beginner clients, I evaluate their current fitness performance level through basic movements such as bodyweight squats, planks, push-ups, jumping jacks, and core dynamics before intensifying exercises with higher reps, heavier weights, and faster movements,” Diaz said. .
As each client progresses through their workouts, their confidence grows and they become more willing to perform a variety of movements and exercise equipment.
However, Diaz said, “It is recommended that an individual at the beginning of their fitness journey begin with basic bodyweight mobility exercises such as squats, push-ups, planks, roll ups, and light walking or jogging.”
Diaz said push-ups are great if a person wants to work on their chest, arms, shoulders or core. If push-ups are too difficult, start with elbow planks, he added.
Next on the list is squats, which work one’s glutes, legs (calves, quads, hamstrings), and core.
Squats can also strengthen an individual’s ability to functionally perform daily movements such as sitting, standing or walking, Diaz said.
Beginner-level basic movements that an individual can try include roll-ups. This movement is related to daily functional movements such as getting up from a bed, couch or floor.
Diaz said it’s important to start off lightly with short interval walks and light runs for cardio conditioning movements.
Once a person starts mastering the basics, he said, he can perform plyometric moves like jumps, burpees, and 10-meter sprints (not sprints).
Once a person gains more strength, it is time to add lightweight resistance bands, light dumbbells, and a medicine ball for pushes, pulls, forward bends, and squats.
“Mastering the basics will create a sustainable approach to fitness that can help prevent injuries and reduce the pressure to achieve quick results,” Diaz said.
For your professional fitness questions, contact Jerry Diaz on Instagram @BBJ_Athletics or via Facebook.