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Standing Circuit for Cardiac Rehabilitation and Muscle Strength
UHNM Cardiac Rehab Team•Apr 01, 2020
32-minute workout video. Cardio, Strength, Low Impact. targeting Full Body, Legs, Arms, Shoulders. low intensity. helps with Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout includes a warm-up, a series of standing exercises focusing on strength and endurance, and a cool-down phase. Each exercise is designed to be performed at a comfortable pace with modifications available.
🏃 Guide
This workout is designed for individuals recovering from cardiac issues, providing a safe and effective way to improve strength and endurance. It addresses the need for accessible exercise options that can be performed at home.
Benefits
Improves cardiovascular endurance
Enhances muscle strength
Step-by-Step Guide
1
Squats
Stand with feet hip-width apart, lower down as if sitting back into a chair, keeping chest upright. You should feel your thighs working. Ensure heels stay on the ground.
2
Bicep Curls
With weights in hand, keep elbows tucked and lift weights to shoulder level, then lower. Feel the contraction in your arms. Maintain a steady pace.
3
Half Jacks
Step to the side while raising one arm overhead, then return. You should feel your heart rate increase. Modify by lowering the arm if needed.
4
Chest Press
Press weights from shoulder height forward and back. Feel your chest and arms working. Avoid locking elbows.
5
Shuttle Walks
Move side to side at a comfortable pace. Feel your legs working. Maintain a steady rhythm.
6
Side Raises
Lift arms to shoulder height while keeping a slight bend in the elbows. Feel the shoulders engage. Avoid lifting too high.
7
High Knees with Twist
Lift knees high while twisting your torso. Feel your core engage. Keep movements controlled.
Safety Notes
Avoid if experiencing chest pain, shortness of breath, dizziness, or palpitations. Consult a physician before starting if you have any underlying health conditions.
Duration: 32m 46s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHeart FailureHypertension
Therapeutic Goals
Cardiovascular EnduranceMuscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Anemia, Asthma
Equipment Needed
🏋️ None🏋️ Dumbbells🏋️ Chair
Primary Focus
💪 Full Body💪 Legs💪 Arms💪 Shoulders
Category
CardioStrengthLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#32 min#full hour#long#Cardio#Strength#Low Impact#beginner#None#Dumbbells#Chair#Full Body#Legs#Arms#Shoulders#low