Exercising with heart failure
Lifting weights
Resistance training
Endurance training
Exercise equipment
Examples of workouts
Exercise and supplements

Workout Examples For Stable Heart Failure Patients

Beginner
Intermediate
1. Workout Example One
2. Workout Example Two
Advanced
1. Workout Example One
2. Workout Example Two
Jon's Workout
1. Jon's Current Workout

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.

Beginner - First Workout Routine

Tips:

Start saving your pennies today. At the end of month 12, you may need to buy some more exercise equipment, meaning a weight bench and a treadmill.
For now, do crunches on same day as traps and neck.
Start dumbbell laterals with no weight plates - just the dumbbell blanks.
Stay at one set on all stomach exercises - just increase reps.
At the end of 3 months, add one set to each non-stomach exercise, so you're doing 2 sets per exercise.
If you started with wall pushups, by month 5 switch to knee pushups.
If you started with knee pushups, by month 5 switch to pushups.

Workout

Exercise	Muscle Group	Sets	Reps
Day One
---- STRETCH MUSCLES FIRST! ----
Crunches	Upper Abs	One	10
Dumbbell Shrugs	Traps	One	10
Dumbbell Laterals	Shoulders	One	12
Neck Curls	Neck	One	12

Exercise	Muscle Group	Sets	Reps
Day Two
---- STRETCH MUSCLES FIRST! ----
Leg Extensions	Front Thigh	One	10
Leg Curls	Rear Thigh and Butt	One	10
Hyperextensions	Lower Back	One	12
Calf Raises	Lower Leg	One	15

Exercise	Muscle Group	Sets	Reps
Day Three
---- STRETCH MUSCLES FIRST! ----
Leg Raises	Lower Abs	One	10
Dumbbell Rows	Lats	One	10
Dumbbell Curls	Biceps	One	10

Exercise	Muscle Group	Sets	Reps
Day Four
---- STRETCH MUSCLES FIRST! ----
In and Out Knee Raise	Balance	One	1
Hip Roll	Core Stability	One	1
Pushups - any of these 3 types	Chest	One	15
Kickbacks	Triceps	One	12

Exercise	Muscle Group	Sets	Reps
Day Five = Rest and Recovery
---- STRETCH MUSCLES ANYWAY! ----

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.

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