24-Week Water Aerobics Program for Adults and Older Adults at Different Intensity Levels

This goal of this clinical trial is to verify the best way to do water aerobics with adults and older adults. It wants to answer these questions: * Is high-intensity water aerobics better than water aerobics performed at moderate intensity? * Does a 24-week water aerobics program improve muscle strength, body weight, fat mass, triglycerides, cholesterol, blood pressure, and quality of life for adults and older adults? Participants must: * Do water aerobics at high or moderate intensity, twice a week for 45 minutes per class, for 24 weeks. * Be assessed before starting the water aerobics program and after it ends to see if there are gains in muscle strength, body weight, fat mass, triglycerides, cholesterol, blood pressure, and quality of life. It was believed that all variables would get better after doing water aerobics, no matter the intensity. It was also expected that doing higher-intensity water aerobics would lead to larger gains in all measurements compared to moderate-intensity.