Beginner 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.

28 Minutes
Approximate time to complete

  • Offers beginner level stretching, resistance training and relaxation techniques.
  • Strengthens “Core” musculature to enhance balance and prevent injury.
  • Isolates muscles and then integrate them into more dynamic movement patterns.
  • A simple program to reenergize the body and mind.

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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Warm Up

Complete 5 minutes of Walking or Stationary Bike.

Or complete the following:

LOAD SETS REPS TEMPO REST
n/a 1 As many as you can complete with ease in 1 min n/a Your Choice
LOAD n/a
SETS 1
REPS As many as you can complete with ease in 1 min
TEMPO n/a
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 10 Slowly Inhale at Centre: Exhale as you lower to each side Your Choice
LOAD n/a
SETS 1
REPS 10
TEMPO Slowly Inhale at Centre: Exhale as you lower to each side
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

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 into it 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 10-20 3 count Inhale: 3 count exhale Your Choice
LOAD n/a
SETS 1
REPS 10-20
TEMPO 3 count Inhale: 3 count exhale
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 10 Exhale knees to one side: Inhale knees to center Your Choice
LOAD n/a
SETS 1
REPS 10
TEMPO Exhale knees to one side: Inhale knees to center
REST Your Choice
LOAD SETS REPS TEMPO REST
n/a 1 10 Exhale Cat: Inhale Cow Your Choice
LOAD n/a
SETS 1
REPS 10
TEMPO Exhale Cat: Inhale Cow
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

Strengthening

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

LOAD SETS REPS TEMPO REST
4 point Table Top Position 2 6 Hold 10 sec 30 sec
LOAD 4 point Table Top Position
SETS 2
REPS 6
TEMPO Hold 10 sec
REST 30 sec
LOAD SETS REPS TEMPO REST
Opposite Arm to Leg 2 3 on each side Hold 10 sec 30 sec
LOAD Opposite Arm to Leg
SETS 2
REPS 3 on each side
TEMPO Hold 10 sec
REST 30 sec
LOAD SETS REPS TEMPO REST
Both Feet Flat 2 1 Hold 10 sec, working up to 30 sec 45 sec
LOAD Both Feet Flat
SETS 2
REPS 1
TEMPO Hold 10 sec, working up to 30 sec
REST 45 sec
LOAD SETS REPS TEMPO REST
One knee in towards chest 2 1 on each side Hold 10 sec, working up to 30 sec 45 sec
LOAD One knee in towards chest
SETS 2
REPS 1 on each side
TEMPO Hold 10 sec, working up to 30 sec
REST 45 sec
LOAD SETS REPS TEMPO REST
Leg Extended from knee 2 1 on each side Hold 10 sec, working up to 30 sec 45 sec
LOAD Leg Extended from knee
SETS 2
REPS 1 on each side
TEMPO Hold 10 sec, working up to 30 sec
REST 45 sec
LOAD SETS REPS TEMPO REST
Breathing 2 10 Inhale to rise: Exhale to lower 30 sec
LOAD Breathing
SETS 2
REPS 10
TEMPO Inhale to rise: Exhale to lower
REST 30 sec
LOAD SETS REPS TEMPO REST
Body Weight Holding 1-2 1 Hold 30 sec to 3 mins 30 sec
LOAD Body Weight Holding
SETS 1-2
REPS 1
TEMPO Hold 30 sec to 3 mins
REST 30 sec
LOAD SETS REPS TEMPO REST
Knees bent at 70 degrees as a beginner, increasing to 100 degrees as you become stronger. 2 6 Hold 10 sec: Rest 5 sec 30 sec
LOAD Knees bent at 70 degrees as a beginner, increasing to 100 degrees as you become stronger.
SETS 2
REPS 6
TEMPO Hold 10 sec: Rest 5 sec
REST 30 sec
LOAD SETS REPS TEMPO REST
Knees bent, feet flat on floor. To increase intensity, move the feet further away from the body 2 10 on each leg 2 Life: 2 Lower 30 sec.
LOAD Knees bent, feet flat on floor. To increase intensity, move the feet further away from the body
SETS 2
REPS 10 on each leg
TEMPO 2 Life: 2 Lower
REST 30 sec.