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66-minute Cardio Workout for Cardiovascular Endurance
UHNM Cardiac Rehab Team•Jul 21, 2020
66-minute workout video. Cardio, Warm Up, Cool Down. targeting Full Body, Legs, Arms. medium intensity. helps with Cardiovascular Endurance, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:This session includes a warm-up, a 30-minute cardiovascular circuit with various exercises, and a cool-down. Participants are encouraged to use weights and adjust the intensity based on their comfort level.
🏃 Guide
This workout is designed for individuals in cardiac rehabilitation, aiming to improve cardiovascular endurance through a series of standing exercises. It addresses the need for safe, effective physical activity to enhance heart health.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
March on the Spot
Begin marching in place to elevate your heart rate. You should feel your breathing rate increase slightly but not become out of breath.
2
Bicep Curl
While marching, perform bicep curls with or without weights. Focus on controlled movements and feel the contraction in your arms.
3
Squat
Perform squats by lowering your body while keeping your back straight. Engage your core and feel the muscles in your legs working.
4
Chest Press
Push your arms forward from shoulder height while raising one knee. Maintain a steady pace and feel your heart rate increase.
5
Butt Kicks
Kick your heels towards your glutes while performing bicep curls. Ensure your knees are comfortable and adjust the height as needed.
6
Cool Down
Gradually decrease your intensity, allowing your heart rate to lower. Focus on deep breathing and gentle movements.
Safety Notes
Avoid exercising if you feel unwell. Consult with a healthcare provider if you have chest pain or have been prescribed medication for heart conditions.
Duration: 66m 32s
Difficulty: Easy
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart FailureHypertension
Therapeutic Goals
Cardiovascular EnduranceRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Anemia, Osteoporosis
Equipment Needed
🏋️ Dumbbells🏋️ Chair
Primary Focus
💪 Full Body💪 Legs💪 Arms
Category
CardioWarm UpCool Down
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathChair modifications available
Tags
#66 min#full hour#long#Cardio#Warm Up#Cool Down#beginner#Dumbbells#Chair#Full Body#Legs#Arms#medium