This one hour general fitness program begins with a group warm-up which includes slow walking, and range of motion exercises. The next 30 minutes consist of self-paced walking for cardiovascular fitness. The remaining time is spent performing muscle strengthening exercises which may include the use of elastic tubing, dynabands or weights. Flexibility and balance training are incorporated into the program at the end of the hour. The Combined program is a combination of walking and strength training.
Participants begin with a warm-up, as described above.
Next, the group separates in half. One group moves to the weight room and performs strength training exercises for the back, chest, shoulders, arms, legs, and abdominal muscles. The second group performs cardiovascular exercises in the gymnasium. After 20 minutes, the groups switch. The program concludes with a cool-down period which focuses on balance and flexibility.