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Cardiac Rehab at Home for Heart Health
British Heart Foundation•Apr 09, 2020
53-minute workout video. Cardio, Low Impact, Warm Up. targeting Full Body, Legs, Core. low intensity. helps with Rehabilitation / Treatment Support, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a warm-up followed by a series of low-impact exercises aimed at improving cardiovascular endurance and muscle strength, with modifications available for different fitness levels.
🏃 Guide
This workout is designed for individuals who have completed a cardiac rehab assessment and are looking to improve their heart health through safe, guided exercises.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Gentle March
Begin with feet slightly apart, knees soft. March in place while swinging arms gently. Focus on maintaining good posture with tummy tight and shoulders relaxed.
2
Knee Raise
Raise one knee to about hip level while keeping the other foot grounded. Engage your core for balance. If you feel wobbly, tap the toe down for support.
3
Heel Dig
Extend one leg forward, tapping the heel on the ground while swinging arms. Maintain a tall posture and engage your core.
4
Spinal Rotations
With feet slightly apart, gently rotate your torso side to side while keeping hips facing forward. This helps loosen the spine.
5
Hamstring Curl
Kick your heel towards your glutes while swinging arms forward. Keep movements controlled and within a comfortable range.
Safety Notes
This workout is contraindicated for individuals with severe heart conditions or those who have not completed a cardiac rehab assessment.
Duration: 53m 47s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart Failure
Therapeutic Goals
Rehabilitation / Treatment SupportCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension, Diabetes
🚫 Contraindications
Avoid this workout if you have: Anemia, Kidney Disease
Equipment Needed
🏋️ None🏋️ Chair
Primary Focus
💪 Full Body💪 Legs💪 Core
Category
CardioLow ImpactWarm Up
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#53 min#full hour#long#Cardio#Low Impact#Warm Up#beginner#None#Chair#Full Body#Legs#Core#low