Intermediate 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.

45 Minutes
Approximate time to complete

  • Offer move advanced and integrated stretching, functional resistance training and relaxation techniques.
  • Improve Muscular Strength and Endurance and Cardiovascular Fitness.
  • Prepare participants to engage in the Advanced Program.

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 20 Slow and Controlled Your Choice
LOAD n/a
SETS 1
REPS 20
TEMPO Slow and Controlled
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
LOAD SETS REPS TEMPO REST
Body Weight 1 6 Slowly Your Choice
LOAD Body Weight
SETS 1
REPS 6
TEMPO Slowly
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 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 1 20 Belly Breaths. 3 count inhale: 3 count exhale. Your Choice
LOAD n/a
SETS 1
REPS 1
TEMPO 20 Belly Breaths. 3 count inhale: 3 count exhale.
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

Strengthening

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

LOAD SETS REPS TEMPO REST
Single leg to lift 1 1 30 sec each leg Your Choice
LOAD Single leg to lift
SETS 1
REPS 1
TEMPO 30 sec each leg
REST Your Choice
LOAD SETS REPS TEMPO REST
Body Weight 2 10 2 Lower: 2 Rise: 1 Hold 45 sec
LOAD Body Weight
SETS 2
REPS 10
TEMPO 2 Lower: 2 Rise: 1 Hold
REST 45 sec
LOAD SETS REPS TEMPO REST
Elbow to knee 2 1 Hold 5 to 15 secs on each side 45 sec to 1 min depending on exercise response
LOAD Elbow to knee
SETS 2
REPS 1
TEMPO Hold 5 to 15 secs on each side
REST 45 sec to 1 min depending on exercise response
LOAD SETS REPS TEMPO REST
Elbow to Feet 2 1 Hold 5 to 15 sec on each side 45 sec to 1 min depending on exercise response.
LOAD Elbow to Feet
SETS 2
REPS 1
TEMPO Hold 5 to 15 sec on each side
REST 45 sec to 1 min depending on exercise response.
LOAD SETS REPS TEMPO REST
Hand to Feet 2 1 Hold 5 to 15 sec on each side 45 sec to 1 min depending on exercise response
LOAD Hand to Feet
SETS 2
REPS 1
TEMPO Hold 5 to 15 sec on each side
REST 45 sec to 1 min depending on exercise response
LOAD SETS REPS TEMPO REST
Swiss Ball Against Wall 2 8-12 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD Swiss Ball Against Wall
SETS 2
REPS 8-12
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response
LOAD SETS REPS TEMPO REST
5-20lbs 2 8-12 2 Lower: 1 Hold: 2 Rise 1 min or longer depending on exercise response
LOAD 5-20lbs
SETS 2
REPS 8-12
TEMPO 2 Lower: 1 Hold: 2 Rise
REST 1 min or longer depending on exercise response