Chapter 27: Beginner/Intermediate programs Having discussed general guidelines for the three types of exercise in previous chapters, this chapter presents sample exercise programs for beginning and intermediate exercises. There is also a discussion of split routines.
Section 1: Beginner routine/General Fitness The following routine is for individuals who have never lifted weights before or who may be starting a diet and exercise program after a long time of being inactive. It is appropriate to use with the TKD but not the CKD (as the total amount of training is not sufficient to deplete glycogen in all muscle groups within 5 days).
Aerobic training A frequency of three days per week with a duration of 20-30’ and a moderate intensity (~60-70% of maximum heart rate) is all that is necessary to build basic fitness. Aerobic exercise can be performed prior to the weight workout or afterwards. If fat loss is the goal, trainees may wish to perform more aerobic exercise than the bare minimum, up to 4-5 days per week. When beginning an exercise program, it is recommended that individuals start slowly and build up. Volume and intensity of exercise can be increased gradually as fitness improves. Doing too much too soon is an excellent way to get injured or burn-out on an exercise program. A sample aerobic progression appears in chapter 24.
Interval training Interval training is an option for individuals wishing basic health and fitness but is not required. Individuals just starting an exercise program should not consider performing interval training until a base fitness level of at least four weeks with a minimum of 30’ of aerobic exercise three times per week has been achieved. Beginners wishing to begin interval training should refer to chapter 25 for guidelines.
Weight training For basic fitness, a weight routine of 25-30’ two to three times per week is sufficient. A 5’ warmup on the bike or treadmill (or full aerobic workout) should precede every weight training 260