💪Resistance training programs provide cardiovascular benefits when added to aerobic exercise.
🏋️♀️Exercises demonstrated in the video do not require extra equipment and can be modified for beginners.
🔥Controlled breathing and a full range of motion are important during each exercise.
💡Progression options are provided for each exercise to increase difficulty as you get stronger.
🧘♀️Maintaining good posture and engaging the core muscles are key during exercises.
Can I do these exercises if I'm a beginner?
—Yes! The exercises demonstrated in the video can be modified for beginners and do not require any extra equipment.
How often should I incorporate resistance training?
—It is recommended to include resistance training exercises 2-3 times a week, alongside aerobic exercise.
Is controlled breathing important during these exercises?
—Yes, maintaining controlled breathing throughout each exercise helps provide optimal results and reduces the risk of injury.
Are there progression options for these exercises?
—Yes, as you get stronger, you can increase the difficulty of each exercise by adding weights or increasing the range of motion.
Should I engage my core muscles during these exercises?
—Absolutely! Engaging the core muscles helps maintain good posture and stability during the exercises.
00:00Introduction by Gabrielle, a clinical exercise physiologist from the cardiac rehab department.
00:06Resistance training can provide additional cardiovascular benefits when combined with aerobic exercise.
00:31Exercises demonstrated in the video can be done without extra equipment, using bodyweight or household items.
01:09Demonstration of proper squat form, emphasizing chest up, sitting back in hips, and controlled breathing.
03:50Modified version of squat (chair squat) demonstrated for those with difficulty performing regular squats.
04:41Demonstration of dumbbell lateral raise, focusing on raising arms laterally to shoulder level.
06:06Demonstration of step-ups or seated knee raises for lower body strengthening.
08:43Demonstration of bicep curls, emphasizing proper form and controlled movement.
09:35Modified wall push-ups demonstrated for those unable to perform regular push-ups.
10:08Demonstration of glute bridges, targeting core, back, and glute muscles.
12:00Demonstration of bent over rows, focusing on driving elbows back and squeezing shoulder blades together.
13:01Closing remarks by Gabrielle, highlighting the importance of controlled breathing, proper form, and progression in resistance training.
