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Exercising with heart failure Lifting weights Resistance training Endurance training Exercise equipment Examples of workouts Exercise and supplements |
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We only exercise "major" muscle groups. Trust me - this gets the job done, Muscle groups that work together are best worked on the same day. Groups that don't work together can be worked on the same day. Don't split up groups that work together. See the sample workouts for examples.
Shoulders are an odd duck since they can be properly worked on more than one workout. Shoulders can be in the same workout with either your traps or your chest. If you don't know what traps and lats are, see this photo.
We use overloading to build muscle, as described here. Overloading muscles stresses them out. Your muscles need rest time to recover after being stressed out! The biggest reason people don't make progress is not that they don't work out hard enough - it's because they work out too hard or too often. Without enough recovery time, muscle groups will not get stronger.
For people with heart failure, give every muscle group 4 days of rest before working it again. I do this and get very good results. I divide my body into 4 sets of muscle groups. That's 4 workouts on 4 separate days, then repeat the cycle. See the workout examples for more.
| Specific Weightlifting Exercises | ||
| Stretch first - See this page | ||
| Exercise | Primary Muscle Group | Secondary Muscle Group |
| Beginning Neck Curls | Neck | Traps |
| Advanced Neck Curls | Neck | Traps |
| Upright Rows | Traps (back) | Shoulders, Forearms, Grip |
| Rear Pulldowns | Traps (back) | Biceps |
| Dumbbell Shrugs | Traps (back) | Shoulders, Grip |
| Rear Barbell Shrugs | Traps (back) | Shoulders, Grip, Neck |
| Dumbbell Rows | Lats (back) | Grip, Biceps |
| Wide Grip Front Pulldowns | Lats (back) | Grip |
| Close Grip Front Pulldowns | Lats (back) | Biceps, Grip |
| Cable Rows | Lats (back) | Biceps |
| Dumbbell Curls | Biceps | Grip, Forearms |
| Barbell Curls | Biceps | Grip, Forearms |
| Preacher Curls | Biceps | Grip, Forearms |
| Inclined Dumbbell Curls | Biceps | Grip, Forearms |
| Forearm Curls | Grip, Forearms | Biceps |
| Wrist Curls | Grip, Forearms | Biceps |
| Dumbbell Bench Press | Chest | Shoulders, Triceps |
| Dumbbell Flyes | Chest | Shoulders |
| Inclined Bench Press | Upper Chest, Shoulders | Triceps |
| Arnold Press | Shoulders | Traps |
| Dumbbell Laterals | Shoulders | Traps, Neck |
| Dumbbell Tricep Extensions | Triceps | |
| Kickbacks | Triceps | Shoulders |
| Barbell Tricep Extensions | Triceps | |
| Pushdowns | Triceps | Abs (stomach) |
| Leg Raises | Abs | Thighs |
| Crunches | Abs | Neck |
| Hyperextensions | Lower Back | Butt, Leg Biceps |
| Squats | Thighs, Butt | |
| Leg Extensions | Front Thighs | |
| Leg Curls | Rear Thighs | Butt, Lower Back |
| Calf Raises | Calves | |
| One Legged Calf Raises With Weights | Calves | |
| Working Out With Friends | All | |
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, 2006 Jon C.