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7-minute Warm Up and Stretches for Cardiovascular Endurance
Wellness Exss•Apr 02, 2020
7-minute workout video. Warm Up, Stretching. targeting Full Body, Shoulders, Legs. low intensity. helps with Rehabilitation / Treatment Support, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of a series of warm-up exercises including marching, arm circles, heel taps, and stretches to prepare the body for physical activity, focusing on cardiovascular readiness and muscle activation.
🏃 Guide
This video is designed for individuals preparing for physical activity, particularly those in cardiac rehabilitation. It addresses the need for a proper warm-up to enhance blood flow and readiness for exercise.
Benefits
Increased blood circulation
Improved cardiovascular endurance
Step-by-Step Guide
1
Marching in Place
Begin by marching in place to elevate heart rate and warm up muscles. You should feel your heart rate increase and muscles loosening. Ensure you maintain balance, especially if using a chair for support.
2
Arm Circles
Perform arm circles forward and backward to warm up shoulder muscles. You should feel a gentle stretch in your shoulders. Keep movements controlled to avoid strain.
3
Heel Taps
Tap your heels in front to open up hips and knees. You should feel a light stretch in your hips. Modify by tapping lower if necessary.
4
Shoulder Stretch
Cross one arm across your body and hold for a gentle stretch. You should feel a stretch in your shoulder. Avoid deep stretches during warm-up.
5
Calf Stretch
Bend your front knee and keep the back leg straight to stretch the calf. You should feel a stretch in the back leg. Use a chair for balance if needed.
Safety Notes
Consult a healthcare provider before starting if you have heart conditions or severe mobility issues.
Duration: 7m 46s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHypertensionHeart Failure
Therapeutic Goals
Rehabilitation / Treatment SupportCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Anemia, Osteoporosis
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Full Body💪 Shoulders💪 Legs
Category
Warm UpStretching
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathChair modifications available
Tags
#7 min#quick#short#Warm Up#Stretching#beginner#None#Chair#Full Body#Shoulders#Legs#low