If you want to learn fitness, how long will it take to learn with zero foundation and no experience?

If you study by yourself and do not have the guidance of a professional teacher, the length of the learning cycle is related to your own level of effort, as for when you can learn, it varies from person to person, and the cycle is generally longer. If the training certificate, with a professional teacher to guide the teaching, it will be much easier, not only the learning efficiency is high, the learning effect is good, and the general fitness coach training institutions for the trainees of the training period of 3-5 months, as long as the students study seriously, they will soon be able to learn and graduate successfully.

Since there is no previous fitness experience and the training time is relatively short, it is best to choose a fitness coach training institution with strong comprehensive strength based on zero foundation. For example, the Asian Body Fitness Institute is a well-known school among many fitness colleges, in order to improve the quality of teaching, a strong team of instructors, the comprehensive strength is very strong, worthy of the trust and choice of students.

The duration of the training depends on the course you choose, which is usually two weeks to three and a half months. Yas Fitness Academy is a package for the Chartered Job.

The requirements for learning fitness trainers are summarized according to the profession and learning content, in terms of occupation, not only a qualified body type, a healthy body and no infectious diseases; There are practical and theoretical courses in the study, and after passing the study, you will face the certification exam and the vocational certificate exam.

In the fitness coach training academy system study, according to personal preferences can be a group exercise coach and personal trainer, different courses require different time, generally between 1 3 months, the national examination base can also get the certificate.

I hope it can help you in need.

Beginners start fitness methods:

1. Exercise and fitness start with low-intensity aerobic exercise to improve cardiopulmonary function.

If you want to exercise and fitness, it is recommended to start with low- and medium-intensity aerobic exercise, and gradually increase your lung capacity and heart strength, so that you are not easily discouraged. Improving your athletic ability and gradually increasing the duration of exercise will help your body burn more calories to achieve fitness goals.

Medium and low intensity sports are recommended for fast, jogging, cycling, square dancing, ball, swimming and other sports, more than 40 minutes each time, and medium and high intensity sports are recommended for interval running, HIIT training, boxing, skipping rope, etc., each 20 minutes can achieve the effect of jogging for 40 minutes. Beginner fitness is recommended to maintain more than 3 times a week to improve your exercise level.

2. Do more resistance training to gain muscle, start with compound movements, and improve muscle dimension.

People who are usually weak and thin are recommended to do more resistance training to improve their muscle dimension. Especially after the age of 30, muscle loss is lost year by year, and resistance training is required for muscle gain and fat loss. Resistance training can start with compound movements.

Such as squatting, hard stretching, pull-ups, rowing, push-ups, push-ups, etc., each movement is 4 5 sets, each group is 10-15rm, and the interval time of each group is about 45-60 seconds. Zero-based fitness people need to reasonably allocate muscle group training, can not exercise every day, pay attention to the target muscle group to combine work and rest, after each training to rest for 3 days for large muscle groups, small muscle groups to rest for 2 days.

3. Step by step, gradually increase the training intensity.

The exercise and fitness plan is not static, but should be gradual, according to your actual condition and fitness progress, slowly adjust the fitness plan, so as to train excellent body proportions. The training intensity for newbies is low, but after 2 to 3 months of fitness, your overall fitness improves significantly.

Whether you're building muscle or losing fat, you need to make your training harder on a regular basis. For example, increase your load level, choose exercises that are more efficient at burning fat, avoid fitness bottlenecks, and work your body faster.

If you're starting out with a gym, here are some suggestions:

1.Make a plan: Before you start working out, you need to make a plan that works for you.

This can include what you want to achieve, how often, when, and how hard you want to exercise. Having a plan in place can help you better stay on top of your progress and also avoid overexercising or getting injured.

2.Look for a lifting coach: If you don't have experience, it's best to find a coach or an experienced friend to help you get started. They can help you make a plan, teach you proper posture and technique, and make sure your workout is done correctly and safely.

3.Increase the intensity gradually: Don't try to finish all your workouts on the first day, this can lead to injury.

Instead, gradually increase the intensity and allow your body to adapt to the new challenge. You can start with 2-3 workouts per week for about 30 minutes at a time, and gradually increase the time and intensity.

4.Keep exercising: Exercising takes time to see results, so keep exercising. If you're bored or lack motivation, try different workouts, such as running, swimming, yoga, etc.

5.Be mindful of your diet: Exercise is just one part of a healthy life, and diet is also important. Make sure you eat a healthy, balanced diet that includes enough protein, carbohydrates, and fats to meet your body's needs.

Finally, don't forget to rest and relax. The body needs time to recover, so give yourself plenty of time to rest and relax outside of your workouts.

Hello: First of all, you have to read more books, ask more questions, and shop more. There are still a lot of dry goods about fitness, but they are relatively fragmented. To start working out is to start learning, and knowledge of this is necessary.

If you have a fitness friend around, you can ask them to take you.

If no one takes you there, at least find a friend to go with you, girls will need some help when they first start making equipment.

It's really hard to judge when it comes to personal training, but if the personal trainer is really professional and responsible, it's actually worth it for a lonely novice.

The exercise should be done little by little, step by step. That spinning bike is very pure physical fitness, and it is difficult for people who don't usually exercise regularly to keep up, and you can also come at your own pace. If you want to improve your fitness, long-distance running is also a good choice.

Each equipment and exercise is different, ask more, listen more, and learn more.

Also, buy a decent pair of clothes to carry the judge. A "professional-looking" outfit will allow you to avoid some flirtatious things at the gym.

The first time you go to the gym, you must be like this hahaha.

Hope, thank you!!

There is a foundation: you can go directly to the official website of the State Administration of Education to register, or find a training institution to only test the certificate, and then participate in a 7-day training, and then participate in the Zhixiangfan plus exam, and you can get the fitness coach qualification certificate after passing.

No foundation: You can go to the fitness coach training institution certified by the State Administration of Education for professional training, and then participate in the examination organized by the school, and you can get the fitness coach qualification certificate if you pass.

The cost of the national certificate for a single junior fitness trainer is 2500-3200 (seven-day training) (not recommended, because it is difficult to pass without a foundation).

If you want to systematically learn fitness coaching and obtain a fitness instructor certificate, each training institution charges differently, and according to the different courses studied, the training time and cost are not the same, the time is 1-3 months, and the tuition fee is about 7000-16500.

The content of the exam is mainly theoretical and practical, and if you fail to pass the exam, you can make up the exam, the theoretical make-up exam fee is 100, the practical make-up exam fee is 200, and the practical make-up exam includes physical fitness and practice.

One. Theoretical knowledge: 120 minutes, 200 questions, 100 points, 60 points pass.

Health Physical Fitness, Exercise Anatomy, Exercise Physiology, Sports Nutrition, Exercise Planning, etc.

Two. Physical Fitness Test: Failure to pass the exam ends.

Men's standard 40 push-ups, 60 freehand squats, and 5 seconds of static stretching in a seated forward bend.

Women's Standard 15 push-ups, 40 freehand squats, and 5 seconds of static stretching in a seated forward bend.

Three. Practical skills: (in the form of a lottery) 15 minutes out of 100 points 60 points passed.

1.Resistance training technique (12 large muscle groups) Equipment designated by the evaluator [weight equipment, free weights (barbells, dumbbells), dead weight].

The muscle groups include the deltoid (anterior, middle, and posterior fascicles), gluteus maximus, quadriceps, biceps, gastrocnemius, etc.

2.Active, passive stretching techniques (13 large muscle groups).

The muscle groups include the deltoid (anterior, middle, and posterior fascicles), glutes, quadriceps, biceps, gastrocnemius, etc.

3.Aerobic exercise techniques (treadmills, spinning, step machines, etc.).

The specific application requirements are as follows:

Beginner: 16 years of age or older, in good health.

2. After obtaining the primary national vocational qualification of Jiandou empty body coach, relevant work has been completed for 1 year.

3. Level 1 or above Blind Athlete Grade Certificate, with 1 year of relevant work.

2. After obtaining the intermediate level of national professional qualification for fitness coach, relevant work has been completed for 1 year.

Ways for zero-based people to start fitness: 1. Warm up first, and then get on the treadmill; 2. Test the balance before practicing large equipment; 3. Strength exercises start with dumbbells; 40 minutes is the best time to exercise.

1. Warm up first, and then get on the treadmill.

Many people who are working out for the first time, as soon as they enter the gym, they don't say anything about running a few steps on the treadmill, in fact, this practice is not correct. Before running, you should do warm-up exercises, warm-up exercises can increase the temperature of the muscles, so that the muscles become more flexible and not easy to strain, you can press the legs or do a few sets of squatting exercises. Novices should walk slowly for the first time, and then jog for 15 minutes, and the intensity of this exercise should be maintained for 3 weeks, and then slowly increase the amount according to personal physique.

2. Test the balance before practicing large equipment;

According to statistics from an organization in the United States, people who enter the gym for the first time will encounter sports injuries to a greater or lesser extent within 45 days. American bodybuilding champion Ruben reminds everyone that because large equipment requires high flexibility and balance of the body, it is necessary to have at least a month of balance, stability and flexibility exercises before practicing. If you can't squat down with your upper body upright, or if you land on one foot and can't balance with your eyes closed, don't touch the big machines in the gym.