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Exercising with heart failure Lifting weights Resistance training Endurance training Exercise equipment Examples of workouts Exercise and supplements |
You ask, "How much weight do I use?" Use the amount of weight that allows you to do only 6 reps. Over time, raise the reps as you are able until you can do the number of reps listed in the "Reps" column for that exercise. When you make it to that many reps, increase the weight a bit and drop back down to 6 reps. Repeat the cycle.
Tips:
Workout
| Exercise | Muscle Group | Sets | Reps |
| Day One | |||
| ---- STRETCH MUSCLES FIRST! ---- | |||
| Ab work | Abs | 4 | 10+ each |
| Dumbbell Shrugs | Traps | 3 | 8 to 10 |
| Rear Pulldowns | Traps | 2 | 8 to 12 |
| Neck Curls | Neck | 2 | 12 |
| One-Legged Calf Raises With Weights | Lower Leg | 3 | 18 |
| Walk the treadmill 25 minutes. See this page for how to increase walking. | |||
| Exercise | Muscle Group | Sets | Reps |
| Day Two | |||
| ---- STRETCH MUSCLES FIRST! ---- | |||
| In and Out Knee Raise | Balance | 2 | 10 |
| Squats | Thighs and Butt | 3 | 8 to 9 |
| Leg Extensions | Front Thigh | 2 | 8 to 10 |
| Leg Curls | Rear Thigh and Butt | 2 | 8 to 10 |
| Stiff-Legged Deadlifts | Lower Back | 3 | 7 to 10 |
| No walking today. | |||
| Exercise | Muscle Group | Sets | Reps |
| Day Three | |||
| ---- STRETCH MUSCLES FIRST! ---- | |||
| Ab work | Abs | 4 | 10+ each |
| Wide Grip Front Pulldowns | Lats | 2 | 8 to 12 |
| Dumbbell Rows | Lats | 3 | 7 to 9 |
| Close Grip Front Pulldowns | Lats | 2 | 8 to 10 |
| Preacher Curls | Biceps | 2 | 10 to 12 |
| Walk the treadmill 25 minutes. See this page for how to increase walking. | |||
| Exercise | Muscle Group | Sets | Reps |
| Day Four | |||
| ---- STRETCH MUSCLES FIRST! ---- | |||
| Hip Roll | Core stability | 2 | 10 |
| Arm Bar | Balance | 2 | 10 |
| Dumbbell Bench Presses | Chest | 2 | 8 to 12 |
| Dumbbell Flyes | Chest | 2 | 10 to 12 |
| Arnold Presses | Shoulders | 3 | 8 to 10 |
| Barbell Triceps Extensions | Triceps | 3 | 7 to 11 |
| Kickbacks | Triceps | 1 | 12 to 14 |
| Walk the treadmill 25 minutes. See this page for how to increase walking. | |||
All information on this site is opinion only. All concepts, explanations, trials, and studies have been re-written in plain English and may contain errors. I am not a doctor. Use the reference information at the end of each article to search MedLine for more complete and accurate information. All original copyrights apply. No information on this page should be used by any person to affect their medical, physical, legal, educational, social, or psychological treatment in any way. I am not a doctor. This web site and all its pages, graphics, and content copyright © 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005 Jon C.