Cardio respiratory Exercise: These exercises involves continuous, rhythmic and continuous movements with large muscle groups such legs, shoulders or chest muscles.
For a normal healthy individual, 30 to 60 minutes of moderate-intensity exercise 5 days per week or 20 to 60 minutes of vigorous-intensity exercise 3 days per week is the standard.
e.g :Indoor cycling, Aerobics ( both high & low impact ), Aqua Aerobics, Step-up, Rowing, Zumba, etc.
Resistance training in Group exercise emphasis muscular endurance. It is done using Body Weight, dumbbells, kettle bells, bands, weighted balls etc. These exercises are typically done by repetitive sub maximal load which ranges from 10-25 reps for 2-4 sets.
e.g : CX works, Body pump, Circuit training, Boot camp and TRX, performed 2 to 3 days per week.
Flexibility Exercises: Static, dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF) stretches are the flexibility exercises which moves the muscle joints through its full range of motion.
e.g : Yoga, stretching, and foam rolling classes. 2 to 3 days a week would be good enough.
Functional Fitness Training: This recent fitness training trend involves exercises which enhances motor skills, balance, agility, coordination, and gait. These exercises improve physical functions of daily living.
* e.g : Group Functional training, yoga, tai chi, Qigong, and balance training. 2 to 3 days a week would be good enough.
Weekly or monthly mix and match of the above classes will help to avoid boredom and provide a balance and fulfilling workout to your mind and body.