Medical consultation with your M.D. is recommended with any exercise program.
Efficient Training;
In the fitness profession, Cardio-Respiratory, Muscular Strength, Muscular Endurance, and Flexibility are considered the components of fitness. Skeletal Strength should also be a part of this too. Without, your skeletal superstructure, to which the rest of your tissues (muscles, tendons, ligaments, cartilage, organs) are somehow attached anchored or encased, your ability to be fit would be severely compromised.
How can we improve as many, or even all of these components in the shortest time possible? Compound movements. These movements use most or much of your muscle mass, by using the largest muscles and more muscle groups when you do them.
Some of these compound movements are considered classic lifts, things like squats, bench press, lat pulls, dead lift. Olympic lifts such as the Clean and Jerk and the Snatch are great too. There are more. There are many variations of these exercises, because they are compound in nature. Of course you can replace and switch some of them out for other compound exercises, and replace barbells with dumb bells or some machines or vice versa. But, back to answering our question.
Because these exercises use so much muscle mass, when they are done repetitively, one can get exceptional results across the spectrum of fitness components. These type of exercises with the right amount of weight, repetitions, sets, circuits and rest, can greatly emphasize improvements in one or more fitness components, without neglecting the other components. The heavier the weight that can be used and controlled, the better for bone density. The more repetitions and less rest, in general the better your Cardio-Respiratory improvements. Nevertheless, all of these types of exercises are outstanding for exercise efficiency by activating or using each fitness component, especially when done using the maximum range of motion to retain and even improve flexibility.
Be fit, and live well!
Your Personal Trainer