Olivia Hart - Cardiovascular Rehabilitation Home Exercise Programme FINAL Feb 20

University Teaching Trust
Cardiovascular rehabilitation
Home exercise programme
Cardiovascular Rehabilitation Team

0161 206 0033
© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

All Rights Reserved 2019. Document for issue as handout.
Unique Identifier: MED13(19). Review date: January 2022.
Contents
Introduction Page 1-2
Rate of Perceived Exertion Scale Page 3
Warm-up – Pulse Raiser/Mobility Page 4-9
Main Section and Levels Page 10
Main Cardiovascular Exercises Pages 11-14
Active Recovery Exercises Pages 15-16
Peripheral Arterial Disease Scale Page 17
Peripheral Arterial Disease Exercises Pages 18-20
Resistance Exercises Pages 21-26
Cool Down/Stretching Pages 27-31
Further Information and Support Page 32
References Page 33

How much physical activity should you do?
These are the government guidelines which all adults should aim for. It is important to
progress slowly and gradually from your current activity levels. The exercise team will give
you individualised advice on how to safely and effectively work towards meeting your
personal goals.
Adults should
aim for at least
150 minutes
of moderate intensity Older adults at risk of falls
activity, in bouts of should incorporate physical
10 minutes or more, activity to improve balance
each week
and co-ordination on at least
two days a week.
At least 2 days a week all adults should undertake a muscle strengthening activity such as:
* * *
Exercising with weights Yoga Carrying heavy shopping
Minimise the amount of time spent

* Images © Pexels.com
sedentary (sitting) for extended periods

All Rights Reserved 2019. Document for issue as handout. 1
Before you start your exercise routine, check that you have
completed the following:
DO 4
l Take medications at least one hour before
DO NOT 6
l Exercise if you feel
exercising unwell
l Have your GTN spray/tablets to hand if l Exercise if you are on
you’re prescribed them antibiotics
l Wear loose, comfortable clothing and flat l Exercise through any
soled shoes such as trainers chest pain or discomfort
l Drink plenty of fluids before, during and l Exercise straight after
after exercise eating a large meal (wait
for 1 – 2 hours following
l Try to exercise in a well ventilated room
eating).
where possible
l If you have been advised by your
Cardiovascular Rehabilitation team please
check your blood glucose levels before and
after exercise.
STOP EXERCISING: if you have
l Angina type symptoms

l Excessive shortness of breath (you are finding it difficult to talk)
l Dizziness
l Nausea
l Palpitations
l Feel cold & clammy
l OR Feel unwell.

Exercise components
Including
Intensity of exercise (RPE)

interval training
Cardiovascular exercise
Co
up
ol
m
do
ar
wn
W
Time (minutes)
Warm up = 15 minutes
Cardiovascular phase = 20-30 minutes
Cool down = 10 minutes
RPE scale/BORG Scale

During your exercise routine, you will need to use the Borg scale (rating of
perceived exertion) to rate how you feel.
How should I feel during exercise? Borg/RPE Scale

During exercise you should feel warm and slightly 6
out of breath (comfortably puffed). 7 Extremely light
As shown by your Cardiac Rehab Team you should 8
use the Borg RPE scale opposite to grade your 9 Very light
exercise. You should use this during your exercise 10
at home. 11 Light
Number 6 on the scale would be the equivalent 12
of no exercise, whereas Number 20 would be the 13 Somewhat hard
hardest you could imagine working. 14
Ideally for your main exercise you should be 15 Hard
working between Number 11 (Light) and Number 16
13 (Somewhat Hard). 17 Very hard
You can progress to Number 14 if comfortable. 18
19 Very, very hard
20 Maximal exertion
© Gunnar Borg 1970,1985,1994,1998

Warm up
A warm up should always be Try to maintain a good posture
completed before carrying out an throughout the exercise programme.
exercise session and should take you
10-15 minutes to complete. To have good posture means holding
yourself in a more upright position,
The aim of a warm up is to prepare shoulders back but relaxed, tummy
your body for the activity it is about tucked in but not holding your
to do. It does this by directing more breath. This will put less strain on
blood to where it is needed during your back and muscles.
exercise, such as the heart and
muscles. It also warms and loosens Remember you can adjust the speed
the muscles and joints. of the exercise or the range of
movements to find the right effort
Start off with slow and easy level for you.
movements, and build up to an
effort level close to what you plan to
work at.
The level of effort you feel during a

warm up should never be described
as any more than “light” (9-10 RPE
Scale). You can adjust the speed
of the exercise or the range of
movements to find the right effort
level for you.
You should carry out each exercise in

the warm up for one minute, moving
continuously from one exercise to
the next. In between each exercise
march for 20-30 seconds.

Warm up
Cardiovascular exercise session Resistance exercise session

• Pulse raiser 1 (5 minutes) • Pulse raiser 1 (5 minutes)
• Mobility (5 minutes) • Mobility (5 minutes)
• Pulse raise 2 (5 minutes) Total warm up time: 10 minutes
Total warm up time: 15 minutes
Complete all pulse raiser one exercises for one minute (labelled as number 1),
then complete the mobility exercises (pages 8 - 9).
If completing the 15 minute warm up continue back through the exercises now
doing pulse raiser two (labelled as number 2) again for one minute.
Pulse raiser
Heel Digs
1. Tap your right heel out in front of you and back, keeping your toes off the floor.
Alternate between right and left leg.
2. During pulse raiser 2 repeat the movement, increase the pace and add in arm
curls.
1 2

Warm up
Side taps
1. Tap the toes of your right foot out to the side and back, keeping the heel off the
floor. Alternate between right and left leg.
2. During pulse raiser 2 repeat the movement. Increase the pace and raise your arm
to the side up to shoulder height.
Alternate arms as you do with your legs.
1 2
Backward toe taps

1. Tap the toes of your right foot behind you and back again, keeping the heel off
the floor. Alternate between right and left leg.
2. During pulse raiser 2 repeat the movement. Increase the pace and raise your arms
up and down up to chest height.
1 2

Warm up
Knee raises
1. Start with feet shoulder width apart. With a marching movement, begin to raise
your knee higher and slightly across your body. Alternate between your right and
left leg.
2. During pulse raiser 2 repeat the movement. Increase the pace. Tap the knee you are
raising with the opposite hand. Alternate hands as you do with your legs.
1 2
Kick backs
1. Start with feet shoulder width apart.
Bend your right knee and kick your heel up towards your bottom.
Alternate legs, keeping the feet well apart to help with balance.
2. During pulse raiser 2 repeat the movement and increase the pace as you kickback,
adding in a punch forward at chest height with the opposite arm. Alternate legs
and arms together.
1 2

Warm up
Mobility exercises
Start by walking gently on the spot. Progress to then marching on the spot for 20-30 seconds.
Then complete each mobility exercise 8-10 times. Remember to march on the spot again for
20-30 seconds in between each mobility exercise.
Shoulder rolls
• Start by walking gently on the spot
• With your arms relaxed by your side,
shrug your shoulders up towards your
ears.
• With a slight circular motion allow your
shoulders to relax and gently drop back
down.
Repeat 8 - 10 times
Breast stroke
• Start by walking gently
on the spot.
• Perform a breast stroke
swimming action by
bringing your hands close
to your chest, pushing
them forward, and then
opening them out wide.
• You should feel a gentle
stretch across your chest.
Repeat 8 - 10 times

8
Warm up
Side bends
• Start with feet shoulder width apart.
• Slowly lower your right hand towards
the outside of your knee until you
feel a gentle stretch on the side of
your torso.
• Slowly return to an upright position
before repeating on the opposite
side.
• Concentrate on keeping your head
and chest upright, not leaning
forwards.
Repeat 2 -4 times
Upper body twists

• Start with feet shoulder width
apart. Chest and head upright.
Arms across your chest
• Gently rotate your upper body
until you feel a gentle stretch
around your body. Slowly return
to the centre before repeating
on the opposite side. Try to keep
your hips still as your upper body
moves.
Repeat 2 - 4 times

Main section and levels
Following your warm-up you should feel ready to do the main exercises.
The main section of your workout should last approximately 20-30 minutes. This
should consist of the cardiovascular and active recovery exercises shown in this
section.
If you have completed the exercise programme continue at the level you were
working in the exercise class. If you have exercise equipment at home please ask
advice from the team prior to use.
Level One 1 minute of a Cardiovascular exercise and 1 minute of an

Active Recovery exercise
Level Two 2 minutes of a Cardiovascular exercise and 1 minute of an

Level Three 3 minutes of a Cardiovascular exercise and 1 minute of an

Level Four 4 minutes of a Cardiovascular exercise and 1 minute of an

Level Five 5 minutes of a Cardiovascular exercise and 1 minute of an

If this is your first time using these exercises start on level one and progress to
the next level as you feel comfortable.
Remember: Use the RPE scale to rate how you feel during your
exercises. Aim for 11 to 14 during the cardiovascular exercises and
around 9 to 10 on the active recovery exercises.
You are on Level:
LEVEL 1 2 3 4 5

10
Main CV exercise
Cardiovascular exercises for home
The main section of your exercise should last for approximately 20-30 minutes.
It should consist of cardiovascular and active recovery exercises as advised by a
member of the Cardiovascular Rehabilitation Exercise team
Try to keep a steady pace throughout as the speed at which you perform the
exercises will affect how difficult you find them.
You can adjust the speed of the exercise or the range of movements to find the
right effort level for you.
REMEMBER to use the Rating of Perceived Exertion (RPE) scale. Aim for a score
of 11-14 as advised by the exercise team.
Step ups
• Start – This can be performed on the bottom step of the stairs or any other
appropriate step. Use stair rail for balance if required.
• Step up and down changing your leading leg every 30 seconds.
• Progression 1 - Step faster or increase the step height if able.
• Progression 2 - Add hand weights or raise arms in front of you as you step if you
have no problems with your balance.

Main CV exercise
Kick backs
• Start - Start by side stepping
from left to right keeping
your feet shoulder width
apart. Bend your left knee
backwards as if kicking the
heel up towards your bottom
• Alternate legs, keeping the
feet well apart to help with
balance.
• Progression 1 - Add in a
punch using the opposite
hand to the leg you are
kicking back with. Keep the
elbows slightly bent when
punching. Alternate arms
as you continue with your
kickbacks.
• Progression 2 - Bend the
knee of the stance leg as if
doing a small squat before
coming back up in to the kick
back as you alternate legs.
Modified stars
• Start – Side step to the left
lifting your left arm out to the
side up to shoulder height and
back again. Repeat on the right
side and then alternate from
left to right.
• Progression 1 - Widen the step
• Progression 2 - Take both arms
out at the same time.

Main CV exercise
Knee raises
• Start - Stepping from left to right keeping your feet shoulder width apart. Raise one
leg and tap this knee with the opposite hand (left hand to right knee and right hand
to left knee). Repeat this with alternate legs keeping the feet well apart to help with
balance.
• Progression 1 - Lift knees higher and take the right arm out to the side whilst tapping
left arm to right knee.
• Progression 2 - Increase the speed.
Sit to stand
• Start - Sit down and stand
up again from a firm and
supportive chair (such as a
dining chair).
• Repeat this exercise whilst
trying not to use your
hands.
To increase this exercise you
could hold a weight close
to your chest as you sit and
stand or bring your arms out
in front of you.

Main CV exercise
Punching
• Start - March on the spot. Keeping the
elbows slightly bent and at shoulder
height, punch out in front with alternate
arms.
• Progression 1 - Increase the speed of
your march.
• Progression 2 – Add hand weights or a
similar sized object to make this exercise
harder.
Backwards toe tap with front

raise
• Start - Weight on right leg, tap the toes of
your left foot behind you and back again,
keeping the heel off the floor. Alternate this
movement on each leg.
• With feet shoulder width apart, tap the right
foot behind you whilst raising the left arm out
straight in front of you and down again.
• Repeat with left foot and right arm.
• Progression 1 - Increase the range of
movement by taking bigger steps or raising
arms higher.
• Progression 2 - Take both arms out straight in
front at the same time whilst alternating steps
behind.
Side steps with upright row

• Start - Side-step with hands together at
level of thighs.
• Raise elbows high and wide up to
shoulder height with an upright rowing
motion.
• Progression 1 – Widen the step or add a
slight bend in the knees as you transfer
your weight from one leg to the other.
• Progression 2 - Add hand weights as
advised.

14
Active recovery exercises
The purpose of these exercises is to give you some time to recover and catch
your breath in between the cardiovascular exercises.
Start all active recovery exercises by lifting the heels with a gentle march. Each
exercise should be performed slowly for 1 minute, unless you need more time
to recover.
Dumbbells or weights can be purchased from sports shops or most
supermarkets. Empty bottles of water can be filled to make the right weight or
you could use cans of beans or soup etc.
REMEMBER to use the Rating of Perceived Exertion (RPE) scale. Aim for a score
of 9-10 (Very Light) as advised by the exercise team.
Pass ball around the

body
• Pass a ball or similar sized
object around the body.
• Keep good posture
throughout.
Bicep curls
• Keep elbows tucked in to the ribs with palms
upwards and hands making a loose fist
• Bend the elbows to bring the wrists towards
the shoulders and return, repeat this action
• Add hands weights as advised.

Active recovery exercises
Upright row
• Start with hands together at level of
thighs
• Raise the elbows high and wide to
shoulder height and hands to chest.
Side arm raise

• Keeping a slight bend at the
elbows, take the arms out from
each side of the body to shoulder
height and return, repeat this
action
Front arm raise

• Raise alternate arms out straight in
front of you
Now you have completed your main session of exercise please move straight onto the cool
down section (p.27-31).
16
PAD exercise programme
Exercise components
Intensity of exercise
Main exercise
Co
up
ol
m
do
ar
wn
W
Time
Warm up = 10 minutes (15 minutes if CHD)
Main exercise = 20-30 minutes
Cool down = 10 minutes
During your exercise routine, you will need to use the Borg/RPE scale (rating
of perceived exertion) to rate how you feel.
Borg/RPE Scale
How should I feel during exercise?
6
During exercise you should feel warm and slightly
7 Extremely light
out of breath (comfortably puffed).
8
As shown by your Cardiac Rehab Team you should
9 Very light
use the Borg RPE scale opposite to grade your
10
exercise. You should use this during your exercise
11 Light
at home.
12
Number 6 on the scale would be the equivalent
13 Somewhat hard
of no exercise, whereas Number 20 would be the
14
hardest you could imagine working.
15 Hard
Ideally for your main exercise you should be
16
working between Number 11 (Light) and Number
17 Very hard
13 (Somewhat Hard).
18
You can progress to Number 14 if comfortable.
19 Very, very hard
20 Maximal exertion
© Gunnar Borg 1970,1985,1994,1998
Intermittent Claudication Rating (Pain) Scale

0 No claudication pain
1 Initial, minimal pain
2 Moderate, bothersome pain
3 Intense pain
4 Maximal pain, cannot continue
(AACVPR Guidelines for Cardiac Rehabilitation and Secondary Prevention Programs 2013)

l Now that you have completed your warm up. Carry out each exercise until you reach
maximal pain in your legs (PAD pain 3-4 on Pain Scale) or feel you cannot continue. You
should feel comfortable with your breathing and effort level throughout (See Introduc-
tion for further details)
l Rest until the leg pain has gone then continue with your exercises
l Remember to exercise at your own pace.
Progression - duration or intensity

Progression 1 Increasing the amount of time you spend doing an
Duration exercise.
Start
Progression 2 Making the exercise harder for example increasing

Intensity the resistance, walking faster, etc.
Walking
Start – Walk on flat ground for as long as you can. Continue to
walk even when you start to feel the leg pain until you have to
stop.
Progression 1 – Try to build up your walking on flat ground by
increasing the amount of time you can walk without stopping to
rest.
Progression 2 – Progress to this level once you are able to walk on
the flat ground for more than 4 minutes without stopping to rest.
You could make your walk a little harder by increasing the pace or
by adding some hills to your walk.
Marching with high knees

Start – You can do this exercise on flat ground by marching
on the spot. If you have a trampet you could use this as you
have done in the class.
Progression 1 – Gradually increase the length of time you
spend doing this exercise, until you can march for more than
4 minutes without stopping to rest. Then you could progress
as explained below.
Progression 2 – Make this exercise harder by increasing your
pace or by bringing your knees higher as you march.

18
Calf raises
Start – To begin find a suitable support such as a
wall as shown in the picture. Stand up onto your
tip toes using the wall. Hold this position for a
second before lowering onto your heels. Keep
repeating these raises (maximum 40 reps) until you
cannot continue. You will feel the pain in your calf
muscle (3 – 4 on the Pain Scale). Remember the aim
is to stand taller, not to press into the wall.
Progression 1 – Gradually increase the amount of
repetitions you do, until you cannot do any more
without stopping to rest. Up to a maximum of 40
repetitions.
Progression 2 – You can make this exercise harder
by doing calf raises with your tip toes on your
bottom step or a box step if you have one as shown
in the image.
*Do not perform this exercise more than twice per
week, and only once if you are also attending the
rehab class.
Step-ups
Start – This can be performed on
the bottom step of the stairs or any
other appropriate step. Use stair rail
for balance if required. Step up and
down changing your leading leg
every 30 seconds.
Progression 1 – Gradually increase
the length of time you spend doing
step ups until you can do it for more
than 4 minutes without stopping to
rest.
Progression 2 – Make this exercise
harder by increasing your pace or by
making the box step higher if you
have one.

Sit-to-stand
Start – You can do this exercise using a dining chair or bench. Keep your feet flat on
the floor and shoulder width apart. Stand up from the chair trying not to use your
hands if you can. Then lower yourself back down onto the chair as shown in the picture.
Continue this exercise even if you start to experience leg pain, and continue until you
need to stop.
Progression 1 – Gradually increase the length of time you spend doing this exercise up
to a maximum of 3-4 minutes. Continue even if you experience the leg pain for as long
as you can. If you stop due to your breathing, muscles or joint pain rest then start again
when you feel able.
Progression 2 – Make this exercise harder by holding an object out in front of you close
to your chest whilst you do it such as a tin of beans or a bottle of water.
Pain scale
Intermittent Claudication Rating (Pain) Scale
0 No claudication pain
1 Initial, minimal pain
2 Moderate, bothersome pain
3 Intense pain
4 Maximal pain, cannot continue

Resistance exercise programme
Key points
l It is important for adults to do resistance exercise to maintain muscle mass,
strength and mobility. It is recommended to do this type of training on two
days a week using a variety of exercises
l If you are new to resistance training we recommend you begin with 1-2 sets
of 10-15 repetitions. Increase to 3 sets when you feel you are able to, by
following the advice of the exercise team
l Your resistance session should consist of 6 exercises. Rest for 1 – 2 minutes
between each set
l You are aiming to feel some muscular fatigue by the end of each set
l You should wait at least 48 hours between resistance training sessions.
Information
All the exercises are to be performed from a chair, maintaining good posture.
Remember not to strain when resistance training and breathe comfortably
throughout.
Use the resistance bands provided. The yellow band is the lighter resistance and
the blue being the strongest resistance. The resistance can also be increased by
using a shorter length of band. Progress to a heavier resistance when it feels
comfortable.
1 Calf raises
Find a suitable support such
as a wall or chair. Stand up
onto your tip toes. Hold this
position for a second before
lowering back onto your
heels. Repeat these raises
until you complete each set.
You will feel discomfort in
your calf muscle. Remember
the aim is to stand taller, not
to press into the wall.
Reps Sets

2
Outer thigh
Start – With feet and knees
together. Wrap resistance bands
around thighs.
Finish – Keeping feet on the
floor and together. Open
knees to feel a stretch on the
resistance band. You should
feel this on the outside of your
thighs.
Band YELLOW RED GREEN BLUE Reps Sets
3
Shoulder press
Start – Sit on the resistance
band with equal lengths
either side. Hold resistance
band so elbows are level with
shoulders. The resistance band
needs to be in front of the
shoulders.
Finish- Extend hands upwards
to create tension in the band.
Reps Sets Band YELLOW RED GREEN BLUE

4
Sit-to-Stand
You can do this exercise using
a chair. Keep your feet flat on
the floor and shoulder width
apart. Stand up from the
chair trying not to use your
hands if you can. Then lower
yourself back down onto the
chair. Continue this exercise
until you complete each set.
Reps Sets
5 Side raises
Start – Sit on resistance
band with equal lengths
either side. Elbows bent
and close to your side.
Shorten the band to
create resistance. As an
alternative use a light
weight e.g. can of beans.
Finish – Slowly raise
elbows in an arc so
they are level with your
shoulders.

6
Arm curls
Start – Place band under your
feet with equal length each side
elbows against rib cage shorten
the band to create resistance.
Finish – Curl your arms upwards
towards your shoulders. You
should feel this in the front of
your upper arm.
7
Row
Start – Place the band
under both feet and
shorten the band to
create resistance
Finish – Pull the
band upwards and
backwards past the
body. Keeping your
elbows bent in a
rowing motion.

8
Arm extension
Start – Place band under feet
with equal length each side.
Shorten the band to create
resistance
Finish – Take the arms
backwards past the body
keeping your arms straight
throughout.
9
Chest fly
Start – hold band in front
of you with a slight bend
in the elbows.
Finish – Open arms
outwards maintaining
slight bend in the elbows.

Shoulder rotation
10
Start – Elbows against your rib
cage with a short piece of band
in your hands.
Finish – Keeping elbows against
ribcage, move hands outwards
creating a stretch in the band.
7
Chest press
Start – Place band
around the body under
the arm pits. Shorten
the band to create
tension. Bend elbows
and lift so level with the
shoulders.
Finish – Extend and
straighten arms
forward. You should
feel this in your chest
and in your upper arm.

Cool down
Key points
A cool down should be completed at the end of every session to safely and
effectively recover after the exercises.
It helps prevent fatigue and muscle soreness, and helps your heart rate and
blood pressure return towards their resting levels.
Stretching as part of your cool down is beneficial as it improves flexibility and
range of movement
During each stretch march slowly.

In between each stretch choose one of the following to do for 30 seconds
1) Forward toe taps 2) Backward toe taps 3) Side taps.
Remember:
It is important NOT to hold your breath during stretches.
It is important to stretch within a comfortable range of movement.
It is important NOT to bounce the stretches.
Hold each stretch for at least 10-15 seconds.
1
Shoulder rolls
Maintaining good posture, roll your
shoulders backwards in small circular
movements for 10 seconds. Then roll
your shoulders forwards in small circular
movements for about 10 seconds each.

Cool down
2
Upper-shoulder stretch
Extend your right arm out in front of
you and then bring it straight across your
body.
Using your left arm gently support your

right arm as shown in the picture.
Repeat with the left arm.
3
Triceps stretch
With your right arm reach to the back of
your right shoulder as far as comfortable
and until you feel a mild stretch in the
top of your right arm. Be aware to relax
your neck at the same time.
Repeat on the left arm.

Cool down
4
Back stretch
Interlock your fingers in front of
you at shoulder height. Push your
shoulders forwards until you feel a
mild stretch across your back, and
then drop your head down slightly.
Remember to keep a slight bend in
your elbows.
5
Chest stretch
Place your hands on your hips and roll
your shoulders back, push your chest
forward and squeeze your shoulder
blades together. If you cannot feel
a slight stretch across the chest then
place your hands into the small of your
back and gently squeeze your elbows
towards each other.

Cool down
6
Side leans
Place your feet shoulder width
apart. Maintaining good
posture and with arms at
your sides, gently slide your
left hand towards your left
knee, hold for 10-15 seconds
return to an upright position
and then repeat on your left
side. Don’t lean forwards or
backwards. Only reach as far as
comfortable and keep looking
straight ahead.
7
Calf stretch
(If needed hold on to the back of a chair
for support)
Take a big step out with one leg. Keep

both feet flat on the floor and facing
forwards. Then bend forward with the
front knee until you feel a gentle stretch
down the back leg in the calf. (The back
leg should be straight)
Repeat with the opposite leg.

Cool down
8
Hamstrings stretch
(If needed hold on to the back of a chair
for support)
With a gap between your feet bend both

knees as if you are perching on the end
of a stool. Rest both hands on your right
thigh and take a step out with your left
foot, keeping the left leg straight and
the right knee bent. Push your hips to
the back of the room until you feel a
stretch in the back of your thigh of your
left leg.
Repeat the stretch for the right leg.
Quadriceps stretch 9
(If needed hold on for support)
Holding on to your right foot (or the

back of your trousers) raise your right
heel behind you and up towards your
bottom until you feel a gentle stretch in
the front of your right thigh. Keep the
knees as close together as comfortable
and push your hips forward slightly.
Repeat with the left leg.

Well done!
You have completed your home exercise session.

Don’t forget to do these exercises regularly to get the full benefit. Start with
once or twice per week and increase the amount of times per week as you feel
able.
Remember to build up the exercises again if you have a break from your usual
exercise routine. For example, if you were unwell for 1-2 weeks you would need
to build the exercises back up slowly.
It is important to progress through the exercises slowly and comfortably. When
the exercises start to feel very light (9 or 10 on the RPE Scale) you should make
them a little harder by progressing to the next level or increasing the speed or
resistance (weight or theraband).
Further information and useful contacts

Cardiovascular Rehabilitation Team
We are pleased to offer help and support and are available for non-urgent
advice. You can leave a message if there is no answer.
Cardiovascular Rehabilitation Team 0161 206 0033
Salford Heart Care Active Lifestyles Team

A registered charity offering practical, Salford Community Leisure (Fit City)
social and emotional support for patients
www.salfordcommunityleisure.
and their families and carers.
co.uk/
www.salfordheartcare.co.uk
0161 778 0541
admin@salfordheartcare.co.uk
0161 707 7402 Drop-in Podiatry Clinic
British Heart Foundation Eccles – 0161 206 3827

bhf.org.uk Swinton – 0161 212 5100
Helpline: 0300 330 3311 Irlam – 0161 212 5400
Pendleton – 0161 212 4600
Walkden – 0161 212 5200
Higher Broughton 0161 212 4500
References
AACVPR – Guidelines for Cardiac Rehabilitation and Secondary prevention programmes
(2013) – Intermittent Claudication Rating Scale
ACPICR (2015) – Standards for Physical Activity and Exercise in the Cardiac Population.
Association of Chartered Society of Physiotherapists in Cardiac Rehabilitation
British Heart Foundation – www.bhf.org.uk (2012)
Department of Health, Social Services and Public Safety, The Scottish Parliament, Welsh
Government and Department of Health 2011. Start active, stay active: a report on physical
activity for health from the four home countries’ Chief Medical Officers, London: Department
of Health.
Gunnar Borg (1998) – RPE/Borg Scale
SIGN (2017) Cardiac Rehabilitation – A national clinical guideline. Scottish Intercollegiate

Guidelines Network. Scotland
Notes

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University Teaching Trust

Cardiovascular Rehabilitation Team

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Rate of Perceived Exertion Scale Page 3

Warm-up – Pulse Raiser/Mobility Page 4-9

Main Section and Levels Page 10

Main Cardiovascular Exercises Pages 11-14

Active Recovery Exercises Pages 15-16

Peripheral Arterial Disease Scale Page 17

Peripheral Arterial Disease Exercises Pages 18-20

Resistance Exercises Pages 21-26

Cool Down/Stretching Pages 27-31

Further Information and Support Page 32

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Exercising with weights Yoga Carrying heavy shopping

Minimise the amount of time spent

sedentary (sitting) for extended periods

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

STOP EXERCISING: if you have

l Angina type symptoms

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Intensity of exercise (RPE)

RPE scale/BORG Scale

How should I feel during exercise? Borg/RPE Scale

© Gunnar Borg 1970,1985,1994,1998

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

The level of effort you feel during a

You should carry out each exercise in

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Cardiovascular exercise session Resistance exercise session

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Backward toe taps

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Upper body twists

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Level One 1 minute of a Cardiovascular exercise and 1 minute of an

Level Two 2 minutes of a Cardiovascular exercise and 1 minute of an

Level Three 3 minutes of a Cardiovascular exercise and 1 minute of an

Level Four 4 minutes of a Cardiovascular exercise and 1 minute of an

Level Five 5 minutes of a Cardiovascular exercise and 1 minute of an

You are on Level:

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Backwards toe tap with front

Side steps with upright row

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Pass ball around the

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Side arm raise

Front arm raise

Intermittent Claudication Rating (Pain) Scale

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Progression - duration or intensity

Progression 2 Making the exercise harder for example increasing

Marching with high knees

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© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

© G19030701W. Design Services, Salford Royal NHS Foundation Trust,

Band YELLOW RED GREEN BLUE Reps Sets