Moving Forward: Post-Rehab Independent Training

Self-guided Phase 4 plan blending aerobic and resistance training to help post-rehab patients maintain fitness, strength, and long-term heart health.

Cardiac rehab

Increase endurance

Cardiovascular health

Adults

Older adults

Teens

Moving Forward: Post-Rehab Independent Training

This program is designed for phase 4 (post-rehab) cardiac rehab patients with a moderate to high functional level and low risk. This plan is meant for all ages to maintain fitness independently at an intermediate progression level. It blends aerobic and resistance training to sustain full-body health, using dumbbells, treadmills, bikes, and it allows for other aerobic equipment if necessary.

Delivered as a home-based (self-guided) routine, it keeps you strong and varied with dumbbell exercises and different styles of aerobic exercise, supporting long-term wellness after supervised rehab.

The goal is to maintain exercise guidelines of 150-300 minutes per week of moderate to vigorous intensity exercise with at least two days a week of specific resistance training while following an appropriate progression scheme.

Dumbbells, Treadmill, Stationary Bike

Increase endurance, Cardiovascular health

Exercise program details

Breakdown and suggested frequency

Weeks 1-2
Each workout is at a moderate intensity and includes both aerobic and resistance training into the same session.

Intensity: RPE 12-14, HRR 40-59%
Frequency: 3 sessions/week
Duration: 35-45 min

Weeks 3-4
There are four workouts in these weeks with increased duration of aerobic activity and increased complexity of movements of resistance training. Each workout is at a moderate intensity and includes both aerobic and resistance training into the same session.

Intensity: RPE 12-14, HRR 40-59%
Frequency: 4 sessions/week
Duration: 40-50 min

Weeks 5-6
There are four workouts in these weeks with progression to specific days for aerobic exercise and resistance training. Additionally, the duration of the aerobic training is increased along with the amount of movements of resistance training to 8.

Intensity: RPE 12-14, HRR 40-59%
Frequency: 4 sessions/week
Duration: 30-45 min

Weeks 7+
There are five workouts in these weeks with aerobic intensity progression to 60-89% and the inclusion of intervals. Additionally, the volume of resistance training has increased with adjustments to the movements for variety.

Intensity: RPE 13-16, HRR 60-89%
Frequency: 5 sessions/week
Duration: 30-45 min
Clinician notes: Adjust the intensity range and duration for the patient based on the patient functional capacity at discharge and ensure the patient is aware of the proper recovery response.

Design Rationale and Notes

Alignment with AACVPR/ACSM Guidelines: This Post-Rehab (Graduates) program supports long-term fitness with aerobic training (20-30min, RPE 12-16, HRR 4-70%) and resistance exercises (2-3 sets, 12-15 repetitions) targeting major muscle groups for moderate to high function. Frequency (3-5 sessions/week) and duration’s (35-60 minutes) meet maintenance goals.
Program breakdown adherence: Weeks 1-2 assess fitness level post-graduation with 5-6 exercises (Cardio plus resistance), Weeks 3-4 progress in duration and number of days of exercise, Weeks 5-6 further progress the duration of the aerobic and resistance training workouts by splitting them into separate days to achieve guidelines and manage time. Weeks 7+ introduces a 5th day of exercise and interval based aerobic exercise along with adding variety to the resistance training while maintaining the same muscle group being worked.

🫀 This cardiac rehabilitation program was developed in alignment with current evidence-based guidelines from the American Association of Cardiovascular and Pulmonary Rehabilitation (AACVPR) and the American College of Sports Medicine (ACSM). To ensure clinical accuracy, safety, and effectiveness, the program was rigorously vetted and peer-reviewed by two certified cardiac rehabilitation clinicians:

Kirill Shumilov, MS, CEP
Claudia Giacalone, MS, ACSM-CEP, CCRP, ACSM-EIM 3

Disclaimer: Clinicians should review this program carefully to ensure its appropriateness and safety for each individual patient before assigning it.

Updated May 5, 2025

Preview the 16 workouts

Fully preview all of the workouts in this exercise program before adding it to your Train account

P4 Wk1-2: Cardio-Strength Start

P4 Wk1-2: Cardio-Strength Start 41 min · Core, Ankles, Arms, Cardio...