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Beginner Exercise program

Step to the Beat: Post-MI Walking Program

A supervised cardiac rehab walking program for adults post-heart attack, gradually building endurance and confidence through gentle aerobic exercise and stretching.

Cardiac rehab
Cardiovascular health
Improve function
Adults
Older adults
Step to the Beat: Post-MI Walking Program

This program is designed for Phase 2 (outpatient) cardiac rehab patients post-myocardial infarction, targeting adults (18-65) with low functional level and low risk. It focuses on aerobic training to build endurance, with dynamic warm-up movements and cool-down stretches.

This program requires no equipment (except a chair) at a beginner progression level. Delivered in an in-clinic/supervised setting, it progresses from short, supported walks to independent walking, helping you regain strength and confidence safely.

NO EQUIPMENT
Cardiovascular health, Improve function

Exercise program details

Clinician notes: Patients with CHF/ICM may need to progress at a slower rate with the focus on RPE to gauge intensity while monitoring symptoms and BP responses. Patients with a higher functional capacity or those that rate the exercise as too easy may increase beyond 59% HRR and beyond 14 RPE to achieve desired intensity.

Suggested frequency

Weeks 1-2

  • Intensity: RPE: 9-11, HRR: <30-39%
  • Frequency: 3 sessions/week
  • Duration: 10-15 min

Weeks 3-4

  • Intensity: RPE: 10-12, HRR: ~40%
  • Frequency: 3 sessions/week
  • Duration: 15-20 min

Weeks 5-6
Each workout is at a moderate intensity and includes both aerobic and resistance training into the same session.

  • Intensity: RPE: 11-13, HRR: ~50%
  • Frequency: 3 sessions/week
  • Duration: 20-25 min

Weeks 7+

  • Intensity: RPE: 12-14, HRR: 50-59%
  • Frequency: 3 sessions/week
  • Duration: 25-30 min

Design Rationale and Notes

  • Alignment with AACVPR/ACSM Guidelines: This Phase 2 program meets outpatient standards for low-function, low-risk post-MI patients, progressing from RPE 9-11 and HRR 30-39% (Weeks 1-2) to RPE 12-14 and HRR 50-59% (Weeks 7+). Frequency (3 sessions/week) and duration (10-30 min) align with aerobic training goals, with warm-ups (3 min, RPE 8-11) and brief cool-down stretches (30 sec, RPE 8-9) fitting prep/recovery norms for low-intensity efforts.
  • Program Breakdown Adherence: Weeks 1-2 start with short walks (10-15 min) and support, Weeks 3-4 extend duration (15-20 min), Weeks 5-6 reduce support (20-25 min), and Weeks 7+ sustain moderate walking (25-30 min). No-equipment design matches outpatient needs per the spreadsheet.
🫀 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 12 workouts
Fully preview all of the workouts in this exercise program before adding it to your Train account
P2 Wk1-2: Gentle Walk Start
P2 Wk1-2: Gentle Walk Start 14 min · Cardio, Legs, Shoulders
P2 Wk1-2: Steady Step Intro
P2 Wk1-2: Steady Step Intro 17 min · Cardio, Legs, Shoulders
P2 Wk1-2: Mobility Boost
P2 Wk1-2: Mobility Boost 21 min · Cardio, Legs, Shoulders
P2 Wk3-4: Extended Walk Build
P2 Wk3-4: Extended Walk Build 27 min · Cardio, Legs, Shoulders
P2 Wk3-4: Progressive Step Gain
P2 Wk3-4: Progressive Step Gain 27 min · Middle Back/Lats, Quadriceps, Cardio, Legs...
P2 Wk3-4: Mobility Step Up
P2 Wk3-4: Mobility Step Up 29 min · Middle Back/Lats, Quadriceps, Cardio, Legs...
P2 Wk5-6: Endurance Walk Progress
P2 Wk5-6: Endurance Walk Progress 29 min · Middle Back/Lats, Quadriceps, Cardio, Legs...
P2 Wk5-6: Strong Stride Boost
P2 Wk5-6: Strong Stride Boost 32 min · Core, Lower Back, Cardio, Legs...
P2 Wk5-6: Confident Pace Build
P2 Wk5-6: Confident Pace Build 34 min · Core, Lower Back, Cardio, Legs...
P2 Wk7+: Sustained Walk Base
P2 Wk7+: Sustained Walk Base 34 min · Core, Lower Back, Cardio, Rehab
P2 Wk7+: Steady Stride Maintenance
P2 Wk7+: Steady Stride Maintenance 34 min · Lower Back, Abs, Cardio, Chest...
P2 Wk7+: Confident Walk Flow
P2 Wk7+: Confident Walk Flow 38 min · Lower Back, Abs, Cardio, Chest...
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