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The DPT Course is the foundation course in Exercise Science that provides comprehensive theoretical and practical education, equipping the student with the knowledge base and tools to professionally prac

tice as a Qualified, Certified Personal Trainer in the Fitness Industry.

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Equal emphasis on the Theoretical & the Practical, is what sets this course apart from the other Personal Trainer Certification providers out there.

Add to this, the fact that the Practical Module is conducted in dedicated, fully equipped labs, at the Brick & Mortar K11 Schools of Fitness Sciences, and stand-alone K11 Labs, equipped by BEING STRONG Fitness Equipment; further add the fact that the Practicals are conducted, hands-on by the K11 Master Trainers, each conducting small batches of no more than 6 students; what you have is the best experience in terms of Practical Education, you can find anywhere in the world.

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This is what ensures that a K11 DPT Holder stands apart from other Certified Professionals, as the ONLY certified freshers that can truly be termed as JOB READY.

Since the course is recognised by the Register for Exercise Professionals, India (REPS INDIA), it will provide you with a Registered Exercise Professional Status. A Personal Trainer with a REPS INDIA Membership belongs to a global fraternity of Personal Trainers that have been educated as per Global Standards laid down by the International Confederation of Registers for Exercise Professionals (iCREPS).

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Due to the inter-register portability between the countries that have National Registers for Exercise Professionals affiliated to iCREPS, all K11 DPT holders, being members of REPS INDIA, under Category-A (Personal Trainer), are qualified to apply for jobs in the Fitness Industries of countries such as Australia, New Zealand, UAE, South Africa, Poland and Ireland.

Thus, once you successfully achieve the K11 DPT, you are not just any other Certified Personal Trainer; you are a JOB READY, Registered Exercise Professional.

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:

• Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
• How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
• How many standard or modified pushups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference, just above your hipbones
• Your body mass index

2. Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

• Create a balanced routine. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended.

  But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

  Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

• Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.

3. Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
• Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.