Home Cardiac Rehab Program

Home Cardiac Rehab Program

​Exercise is medicine

An inactive lifestyle and poor dietary habits are two of the biggest causes of health problems.
Thinking of exercise as another medication that will be “taken” daily will have many positive health benefits. Some of these benefits are:

•  Lower blood pressure.
•  Higher HDL “good” cholesterol and lower LDL “bad” cholesterol.
•  Weight loss
•  Better control of diabetes and blood sugar
•  Reduced fatigue and more energy
•  Better sleep patterns
•  Decrease bone mineral loss
•  Better joint function
•  Increased exercise capacity and the ability to more easily complete daily tasks
•  Improve PAD and Angina thresholds making it easier to complete tasks without pain.
• ​​ Return to work sooner

The goals of a home program are to:

• Make a smooth transition from hospital to home.
• Take care of yourself after leaving the hospital. This includes taking care of your incisions if you had surgery.
• Get stronger and be more active.

Warming Up

​This warms up the muscles by slowly increasing blood flow, increasing your heart rate and opening blood vessels. 

Walk for 10 minutes at a fairy light:  (10 - 11) pace

Stretches

​Stretches will help improve flexibility and avoid injury

• Do not hold your breath or bounce while you stretch.
• Stretch to the point that you feel a light pull on the muscle you are stretching.
• Hold this for 30 seconds.

• ​ The following are the stretches you perform at Cardiac Rehab.

Calf Stretch

Starting Position: Stand an arms length away from a wall or chair using your hands for support. Your toes should point straight ahead. Place your right foot forward and your left foot back.

​Exercise: Bend your right knee keeping the left knee straight and your left heel flat on the floor. As your hips move forward, you should feel a stretch on the lower left leg. Hold this position for 30 seconds, and then repeat with the other leg.

Achilles Stretch

Starting Position: Stand in the same position as with the calf stretch.

​Exercise: This time bend both knees keeping both heels flat on the floor. Bend until you feel a stretch behind the ankle of the leg that is back. Hold this position for 30 seconds and then repeat with the other leg

Lower Back and Hamstring Stretch

Starting position: Stand with your feet shoulder width apart or in a comfortable position for you. You may stand next to a table or chair to help you with your balance.

​Exercise: Bend at the hips keeping you knees strait but not locked until you feel a pull in the back of the legs and in the lower back. Hold this position for 30 seconds. Bend your knees slightly and slowly return to the standing position.

Quadriceps Stretch

Starting Position: Stand by a chair or wall where you can hold on for balance.

​Exercise: Bring your right knee up with your right foot behind you. With your right hand grab either your right foot or ankle and gently pull it further behind you until you feel a pull on the muscles on the front of your leg. Hold this position for 30 seconds, and then repeat with the left leg.

Re- Warm- up 

Walk for 5 minutes at a fairy light:  (10 - 11) pace

Aerobic Training

​The word aerobic means needing air or oxygen. Your body uses oxygen during exercise to produce “fuel” so you may continue the activity. This “fuel” production includes burning calories in the form of fat stored on the body as well as carbohydrates. During exercise, you continue to produce fuel and use the fat stores to help you with your weight loss goals. Aerobic exercise is repetitive and sustained movement. It usually involves large muscle groups, such as the legs, for a long period. 

Target Heart Rate

​You wear a heart monitor during cardiac rehab. The monitor gives your clinicians feed back on how fast your heart is beating and whether it is in a “normal” rhythm for you. We developed a Target Heart Rate range during this time to help you exercise within an appropriate and safe level. We want you to continue with your exercise at home in the same manner, and have developed a Target Heart Rate ​ range we feel is best for you. 

​* Your THR range for home exercise: _________________ to _________________. 

​You can track this Target Heart Rate ​ range by counting your pulse for 15 seconds and multiplying by 4. You may want to memorise the numbers that relate to your heart rate range to more easily check to see if you are in your target range.

You can find your pulse on your wrist by turning your palm upward. Lightly press on the thumb side between the bone and the tendon with the first two fingers of the opposite hand. You should feel a pulsation against these fingers. Count the number of times you feel this in 15 seconds. 

Alternatively, If you have trouble feeling your pulse, consider buying a pulse-meter. There are many brands and a few different type. Drop us a message if you want to learn more about a recommendation on polar pulse-meters watch, which are clinically proven in cardiac rehab phase III to accurately reads your heart rate continuously.

Cardiovascular Exercise

Mode

Walking 
​(indoors or outdoors)





​

​
Cycling (stationary)

Frequency 

• Week 1 to week 4: 3 to 5 times a day
• Week 4 to week 8: 2 or 3 times a day

Intensity 

• Slow to moderate pace
• Avoid becoming short of breath 
• Avoid hilly terrain

• Little to moderate resistance 
• Comfortable speed
• Avoid becoming short of breath 

​

Time

• Week 1: 5 to 10 minutes
• Week 2: 10 to 15 minutes 
• Week 3:  15 to 20 minutes
• Week 4: 20 minutes
• Week 5: 25 minutes
• Week 6: 30 minutes
• Week 7: 35 minutes
• Week 8: 40 minutes​

Rating of Perceived Exertion

​If you are unable to feel your pulse or your heart rhythm does not allow you to count your heart rate accurately, you can use the Rating of Perceived Exertion (RPE) to help track your work level. This scale starts at the number 6, which you can think of as being seated in a chair doing no work at all, and progresses to the number 20, which would be the hardest work you could possibly think of. There is a range that we want you to maintain on this chart as well.

Resistance Training

​The goals of resistance training are to increase the amount of lean muscle on your body, and improve your ability to complete your daily activities such as shopping, house cleaning, yard work, and hobbies. 

​Use a weight that will allow you to complete 12-15 repetitions without too much straining. Breathe normally throughout the routine. Do not let the weights drop, or use fast motions

Use the pictures and explanations of the exercises on the following pages to help guide you through the weight activities.

Shoulder Press

1. Start with your hands next to your ears with your palms facing forward.
2. Push your hands straight up over your head and then slowly return them to the starting position next to your ears.
3. Repeat.

​Repetitions: 12-15, Sets: 1 to 3 as you can tolerate. 

Upright Row

1. Start with your arms at your side and palms facing your body.
2. Pull your hands up your sides to your chest level, and then slowly return them to the starting position at your sides.
3. Repeat. 

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.  
 

Biceps Curl

1. Start with your arms at your sides and your palms facing forward.
2. Bending at your elbow, bring your hands up to your shoulders keeping the upper arms still.
3. Slowly return your hands to the starting position.
   
4. Repeat. 

​Repetitions: 12-15, Sets: 1 to 3 as you can tolerate. 

Triceps

1. ​Start with your arms straight up over your head.
2. Slowly lower the weights behind your head keeping your elbows pointed up toward the ceiling, and then return them to the starting position up over your head.
3. Repeat.

Repetitions: 12-15, Sets: 1 to 3 as you can tolerate. 

Front Deltoid Raise

1. Start with your hands at your sides.
2. Raise your hands up in front of you to your shoulder level keeping your arms straight.
3. Slowly return them to the starting position at your sides.
4. Repeat. 

​Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Lateral Raise

1. Start with the weight at your side.
2. With a smooth motion bring your hands outward from your body and straight up to your shoulder level.
3. Follow the same motion returning the weights to your sides.
4. Repeat.

​Repetitions: 12-15, Sets: 1 to 3 as you can tolerate.

Cool Down

  The purpose of the cool down is to:  
  - Gradually return your heart rate to before-exercise levels  
  - Prevent blood from pooling in your legs and to help avoid dizziness  
  - Improve your flexibility by stretching the muscles you have been using  
  - Help you avoid muscle soreness.  

Walk for 10 minutes at a fairy light:  (10 - 11) pace and slowing it down to a very light to very very light pace. 

Once the cool down is completed,   repeat the stretches discussed earlier. ​

NOTICE: 
For medical advice relating to your personal condition, please consult your doctor. Use of the Knows Your Heart site does not replace medical consultation with a qualified personal health or medical professional to meet the health and medical needs of you or others.