Low-Impact Aerobics + Cardio
Those following the low-impact program worked out the same amount, but combined strength training with low-impact cardio, meaning no jumping. During each session, the women warmed up for five to 10 minutes, spent 30 minutes doing “rhythmic” aerobics (like a step class), followed by 20 minutes of strength training via resistance machines. During each session they performed moves like leg extensions, bench presses, triceps extensions, and biceps curls. Then they spent the last five to 10 minutes cooling down.
During their training program, the participants increased their heart rate to 65 percent of their max. At the same time, they gradually increased the weight they lifted from 60 percent of their one-rep max (or the most weight they could lift one time) to 80 percent. In other words, they were lifting heavy.