Iowa CHAMPS: Cardiac Rehabilitation Guide: Exercise
Strength Training
Peer Review Status: Internally Peer Reviewed
First Published: Unknown
Last Revised: October 2004
As previously discussed, resistive training is a part of a complete exercise program. Strength training can be done with free weights, weight equipment, theraband or calisthenics as long as you have resistance against your muscles, joints and tendons. In cardiac rehabilitation, we have chosen to exercise major arm muscles, which are not always challenged with day-to-day activities. Modifications will be made for those who have arthritis or other joint irritations. Consult your cardiac rehabilitation staff if there are other muscle groups, which you would like to challenge, especially in your home environment.
Upper Body Strengthening Program
Guidelines:
- Lift weight within pain free range (especially if there is tendonitis).
- Concentrate on the muscle groups being exercised. Technique is more important. The movement should be slow and controlled.
- Avoid holding your breath and avoid straining. You should not begin to feel fatigue until the last 2 to 3 repetitions of each set.
- Remember there are different ways to strengthen the same muscle groups. The exercises listed below were selected based on comfort and safety.
- The amount of weight, repetitions and sets is selected based on your present strength, goals, and exercise tolerance.
- Unless otherwise instructed, begin with 8 to 12 repetitions. Advance from 1 to 3 sets. Begin with 1 to 2 pounds and progress weight by 1 to 2 pounds. Because different muscle groups will be exercised, different weights will most likely be used.
- Pause for 30 seconds between each set and each different exercise.
Shoulder Fly
Shoulder Press
Bent Row
Bicep Curl
Tricep Curl
Tricep Kickback
Title Page
|
|
|
