Never Exercised before? How to finally start your Exercise Journey.
Author: Nadia Popova
Owner at Send me a Trainer

A new study finds that even if you have never worked out before, you still have the same ability as a world-class athlete to build muscle. But experts caution that a gym novice may want to start off slowly to avoid injury.
Additionally, even small amounts of exercise can make a big difference to your health.
The process of building muscle begins the second that you ask your muscles to do something challenging and unfamiliar, whether that’s picking up a dumbbell, performing a push up, or sprinting on a treadmill. If the muscle is challenged, it will change.
What happens if you don't exercise? If you do less exercise or activity you will become deconditioned. Your muscles weaken and lose bulk including the muscles you need for breathing and the large muscles in your legs and arms.
You will become more breathless as you do less activity.
If you continue to be inactive you will feel worse, need more help and eventually even simple daily tasks will be difficult.
Start with a light exercise routine, for 30-40 minutes three days a week, and gradually build up to 60-70 minutes a day for 5 days. You can do this in the morning or after work, depending on your preference
Your body needs workouts that cover all components:
Cardiovascular, strength and flexibility. From the beginning, keep in mind that muscle groups should have their own separate days or with some groupings, but don’t try to do everything, every day.
If you’re having trouble beginning an exercise plan or following through, you are not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.
How hard do I need to exercise?
Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:
  1. Low-intensity activity: You can easily talk in full sentences, or sing.
  2. Moderate intensity: You can speak in full sentences, but not sing.
  3. Vigorous intensity: You are too breathless to speak in full sentences.
For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheat or sweat profusely. While everyone is different, don't assume that training for a marathon is better than training for a 5K or 10K. There is no need to overdo it.
It’s never too late to start your training regardless of your age and condition.
Never let your age stop you from pursuing your goals of a strong, healthy body. And remember, incorporating the right exercises for your fitness level is crucial in making the workout achievable and fun! Now is a perfect time to get your body prepared! Want to hike a steep mountain? Go for it! A key to start exercising is to stay open minded and hungry for new challenges and experiences.
Lean on your trainer.
If you choose “Send Me a Trainer” for your workout goals, you will get one-on-one training and exercise advice to ensure you are using the proper form and engaging in a safe, effective, full body workout. Your trainer can help you target your moves to your individual needs and guide you through your routine, to help prevent burnout and injury. We can’t wait to see you begin your Exercise Journey and are excited to lead you along the way!
Please schedule your Free Fitness Assessment at Please visit our website at or call (760)880-9904.

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