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 - Six to 12 Month Workout Example

Tips:

Don't forget that in 6 months, you will need to buy a weight bench and a treadmill if you don't already have them. Save your pennies!
At about month 8, add a third set to all exercises except neck, lower back, and abs. Keep neck and lower back at 2 sets and abs at one set.
If you start month 6 doing wall pushups, by month 10 try switching to knee pushups.
If you start month 6 doing knee pushups, by month 10 try switching to pushups.
Once you get neck curls consistently to 2 sets of 12 reps, go to the next harder type of neck curl.

Workout

Exercise	Muscle Group	Sets	Reps
Day One
---- STRETCH MUSCLES FIRST! ----
Crunches	Upper Abs	One	15
Dumbbell Shrugs	Traps	3	10
Arnold Presses	Shoulders	3	10
Neck Curls	Neck	2	12

Exercise	Muscle Group	Sets	Reps
Day Two
---- STRETCH MUSCLES FIRST! ----
Leg Extensions	Front Thigh	3	12
Leg Curls	Rear Thigh and Butt	3	10
Hyperextensions	Lower Back	2	12
Calf Raises	Lower Leg	3	20

Exercise	Muscle Group	Sets	Reps
Day Three
---- STRETCH MUSCLES FIRST! ----
Leg Raises	Lower Abs	One	15
Dumbbell Rows	Lats	3	12
Dumbbell Curls	Biceps	3	12

Exercise	Muscle Group	Sets	Reps
Day Four
---- STRETCH MUSCLES FIRST! ----
In and Out Knee Raise	Balance	One	2
Hip Roll	Core Stability	One	2
Arm Bar	Core Stability	One	1
Pushups - any of these 3 types	Chest	3	20
Kickbacks	Triceps	3	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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