Types of exercise

First of all - medical clearance recommendation

High-risk participants: It is recommended for a participants to have a medical exam and exercise testing before participating in moderate to high-intense exercise. Women and man have a high - risk with major cardiovascular, pulmonary, or metabolic symptoms.
 

Moderate-risk participants: It is recommended for a participants to have a medical exam and exercise testing before participate in high-intense exercise. Moderate risk is for men and women >2 CVD, but without symptoms.
 

Low-risk participants: No requirement for a medical clearance before participating in moderate or high-intensity exercise. Men and women without symptoms and have <1 CVD risk factor.
 

<<Most authorities consider the best aerobic exercises to be those that consistently maintain intensity at a constant level. This is especially true for individuals who are just beginning an exercise program or for those individuals who may experience symptoms of cardiovascular disease, including chest pain, abnormal heart rthythms, or unusually high blood pressure. Many other exercise modes, in which the intensity is more variable, also provide significant aerobic benefits, but may not be recommended for all peopole.>>　

Cardiorespiratory fitness is a rhythmic and continuous activity: 3-5 days per week for 20-60 minutes. Aerobics, step-aerobics, kickboxing-aerobics, cycling, aqua-aerobics and more.
 

Muscular strength and Endurance: minimum of 2-3 days per week for each major muscle group for 20-60 minutes. Any activity that creates overload* to the musculoskeletal system. Tube class, the exercise which involves machines.
 

Flexibility: minimum of 2-3 days per week. Yoga, stretch class.
 

Overload* - To achieve an effect or improvement of the body, the body need to be overloaded beyond it’s normal level.

Special population
Overweight(heavy) people: Aqua-aerobics it‘s all about buoyancy and resistance, aerobics in general.

Pregnant women: Aqua-aerobics can benefit blood pressure stabilization. Pilates brings women balance: physically, emotionally, physiologically. Indoor cycling: this exercise provides support to the joints.

Older adults: Very light resistance of training or no resistance at all.

Participants with heart disease: Guidelines prescribed by the physician should be strictly followed.

Participants with arthritis: Frequent, low-intensity exercise sessions. Stretch daily as possible.

Participants with hypertension: High-intensity activities should be avoid. For resistance training, repetitions should be high and weight should stay low.

People with asthma: Aqua-aerobics, indoor cycling.

And remember << It is never too late to begin a regular exercise program, but the best time to start is usually now!>>

"Fitness: Theory & Practice" by AFAA