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15-minute Strength and Heart Endurance Workout for Cardiac Rehab
Kento Health•Jan 15, 2024
18-minute workout video. Cardio, Strength, Low Impact. targeting Full Body, Arms, Legs. low intensity. helps with Rehabilitation / Treatment Support, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes a warm-up, a main session with strength and endurance exercises, and a cool-down, focusing on safe execution and monitoring heart rate throughout.
🏃 Guide
This workout is designed for beginners in cardiac rehabilitation, addressing the need for safe and effective strength and cardiovascular exercises. It helps improve heart health and overall fitness from the comfort of home.
Benefits
Improved cardiovascular endurance
Increased muscle strength
Step-by-Step Guide
1
Marching Warm-Up
Begin with marching in place for one minute to increase blood flow and heart rate. You should feel your heart rate elevate and your body warming up. Ensure you maintain a comfortable pace.
2
Side Steps with Arm Raises
Perform side steps while raising your arms for one minute. You should feel your heart rate increase and muscles engaging. Maintain a steady breathing pattern.
3
Alternating Back Lunges
Execute alternating back lunges for one minute, ensuring your back is straight and core engaged. You should feel your legs working and heart rate elevated.
4
Bicep Curls
Using water bottles, perform standing bicep curls for one minute. Keep your elbows close to your body and breathe steadily. You should feel your arm muscles working.
5
Calf Raises
For the cool down, perform calf raises for one minute. You should feel your calves working. Use water bottles for added weight if desired.
6
Core Activation
Finish with core activation by raising one knee and reaching with both hands to the opposite side. Maintain a straight back and engage your core.
Safety Notes
Consult with your healthcare provider before starting this workout, especially if you have heart health concerns. Avoid exercises if you experience severe shortness of breath, chest pain, or dizziness.
Duration: 18m 51s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart FailureHypertension
Therapeutic Goals
Rehabilitation / Treatment SupportCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: Anemia, Asthma
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Full Body💪 Arms💪 Legs
Category
CardioStrengthLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathChair modifications available
Tags
#18 min#medium length#Cardio#Strength#Low Impact#beginner#None#Chair#Full Body#Arms#Legs#low