Advanced Program

Heart Health by Design Exercise Guidelines

If you are a Stable Cardiac Patient or an HCM Patient, It is strongly suggested you read these guidelines to understand what level of participation is encouraged, how to navigate your level of exercise intensity and other important safety considerations.

60 Minutes
Approximate time to complete

  • Offer more advanced and integrated stretching, resistance training and relaxation techniques.
  • Improve Muscular Strength and Endurance and Cardiovascular Fitness.

Full Program Video:

For Patients with ICD’s please note “Alternative Exercise Suggestions for Patients with an ICD” within each exercise listed below. A general rule of thumb is to avoid exercises on the same side of the ICD, that bring the arm over head or the arm out laterally at shoulder level extending behind the shoulder.

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Option 1: Warm Up

Complete 5 mins of Walking or Stationary Bike.

Or complete one of the following:

LOAD SETS REPS TEMPO REST
n/a 1 4x's out and 4x's back to start position Slow and Controlled Your Choice
LOAD n/a
SETS 1
REPS 4x's out and 4x's back to start position
TEMPO Slow and Controlled
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 20 Slow to Quick Your Choice
LOAD n/a
SETS 1
REPS 20
TEMPO Slow to Quick
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 5-10 2 Holding Down dog: 1 Forward into Plank: 2 Holding Plank Your Choice
LOAD n/a
SETS 1
REPS 5-10
TEMPO 2 Holding Down dog: 1 Forward into Plank: 2 Holding Plank
REST Your Choice

Option 2: Yoga Warm Up

LOAD SETS REPS TEMPO REST
4-6x’s - alternating legs from runners lunge Slowly and moving with belly breath.
LOAD
SETS 4-6x’s - alternating legs from runners lunge
REPS
TEMPO Slowly and moving with belly breath.
REST

Breathing & Stretches

It’s important to never force a stretch but to relax into it. Forcing a stretch can make it ineffective. It’s best to breathe deeply and only move deeper when the muscle opens.

While stretching take notice of how tight the muscle feels. Only stretch tight muscles. It’s also helpful to notice the tighter side within each muscle group. Stretching only the tight side can help bring about balance.

LOAD SETS REPS TEMPO REST
n/a 1 5 Exhale and extend your back over the roller for 5 counts: Inhale, crunch up for 2 counts. Move with Breath. Progress by holding the stretch in extension for 45 sec. for 1 repetition Your Choice
LOAD n/a
SETS 1
REPS 5
TEMPO Exhale and extend your back over the roller for 5 counts: Inhale, crunch up for 2 counts. Move with Breath. Progress by holding the stretch in extension for 45 sec. for 1 repetition
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 1 Hold 45 sec on each leg Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO Hold 45 sec on each leg
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 1 Hold 45 sec on each leg Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO Hold 45 sec on each leg
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 1 Hold 45 sec on each leg Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO Hold 45 sec on each leg
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 1 Hold 45 sec on each arm Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO Hold 45 sec on each arm
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 10 Inhale to rise: Exhale as you push back and lower chest Your Choice
LOAD n/a
SETS 1
REPS 10
TEMPO Inhale to rise: Exhale as you push back and lower chest
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 1 Hold 45 sec each leg Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO Hold 45 sec each leg
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 5 side leg: 5 front hip: 5 back hip Slowly Your Choice
LOAD n/a
SETS 1
REPS 5 side leg: 5 front hip: 5 back hip
TEMPO Slowly
REST Your Choice

Strengthening

Progression: When you have mastered each exercise, move to the “progression” listed below each exercise.

LOAD SETS REPS TEMPO REST
Body Weight 2-3 10 2 Lower: 1 Hold: 2 Rise 45 sec to 1 min depending on exercise response
LOAD Body Weight
SETS 2-3
REPS 10
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 45 sec to 1 min depending on exercise response
LOAD SETS REPS TEMPO REST
10-20lbs 2-3 10 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD 10-20lbs
SETS 2-3
REPS 10
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response
LOAD SETS REPS TEMPO REST
From Wall 2-3 10 2 Lower: 1 Hold: 2 Rise 45 sec to 1 min depending on exercise response
LOAD From Wall
SETS 2-3
REPS 10
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 45 sec to 1 min depending on exercise response
LOAD SETS REPS TEMPO REST
From Knees 2-3 10 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD From Knees
SETS 2-3
REPS 10
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response
LOAD SETS REPS TEMPO REST
Body Weight 2-3 10 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD Body Weight
SETS 2-3
REPS 10
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response
LOAD SETS REPS TEMPO REST
10-20lbs 2-3 10 1 Hold at Top: Lower: 2 Rise: 2 45 sec to 1 min depending on exercise response
LOAD 10-20lbs
SETS 2-3
REPS 10
TEMPO 1 Hold at Top: Lower: 2 Rise: 2
REST 45 sec to 1 min depending on exercise response
LOAD SETS REPS TEMPO REST
Body Weight 1-2 1 Hold 30 sec to 1 min 30 sec
LOAD Body Weight
SETS 1-2
REPS 1
TEMPO Hold 30 sec to 1 min
REST 30 sec