Everyone has been to the gym or taken a group exercise class for the first time. So you have to start somewhere. Many beginners struggle with the same question at the start of their training: how to get regular exercise as quickly as possible?

Personal trainer Tomi Luosujärvi gave tips on how to go from a beginner to a regular exerciser in just 30 days.

Start with patience

As you already know, when you start training, it's not a good idea to start with a hundred glasses and train every day, so how many sessions should you start with?

"One training session a week is a good start and 2-3 sessions will take you a long way. However, it's worth starting with a realistic amount of training for yourself and working out how much time and energy you can actually devote to training on a weekly basis."

If you want to start training properly and make it regular, how fast can you increase the number of sessions per week?

"It's a good idea to increase the amount of training moderately, so that the total load of training and everyday life doesn't get out of hand. However, if you have the time and stamina, you can increase the amount by 1-2 sessions per week."

Share your best tips on how to make your workouts regular?

"Do the things you like and set yourself goals, both small and big. This way, you'll find that exercising is meaningful and goals will motivate you to keep going. Seeing your own progress and achieving your goals gives you a lot of extra motivation and you'll soon realise that you're exercising regularly."

Don't forget rest and recovery

And can you increase the number of training sessions indefinitely and how many rest days should be taken per week as a minimum? Do I need to take rest days from gym or group exercise if I do endurance training in between, such as walking or attending bodywork classes?

"There is no point in constantly increasing the amount of training. The reason for this is that you won't have time to recover, your central nervous system will be overloaded, your workouts will no longer be developmental and your goals won't be met, and your ability to cope with everyday life will deteriorate. It is therefore always a good idea to take a rest day every week. The number of rest days will vary depending on your life situation and your goals. Endurance training or body care classes do not eliminate the need for a rest day. In particular, endurance training is a big strain on the body and should be recovered in the same way as any other training."

Continue to evolve

Once you have a regular training schedule and have found a good training rhythm, how can you continue to improve?

"As the training progresses, there is one important thing to remember: upward momentum. Training should be a gradual progression, and that requires a smart increase in sets, reps or weights during training. This means that you don't have to increase your training sessions to a terribly high level, but you can make changes within your training sessions that will bring about progress. You can also try more challenging movements over time or more intense group exercise classes. With several guided classes, you can also introduce heavier weights. In endurance training, you can increase the distance, time or pace, for example."

Here's an example of a physical activity plan to get you started:

Remember that you can always ask your personal trainer at your centre for help in getting started. With the encouragement and motivation of a personal trainer, you can get started quickly and easily, and get regular exercise.