Everything Inside the Pack
Five evidence-based resources designed for men recovering from a cardiac event — backed by AHA/ACC guidelines and cardiac rehab research.
Safe Exercise Checklist
12-item daily checklist covering warm-up, intensity limits, warning signs, and medication timing.
Return-to-Exercise Protocol
5-phase progression from hospital discharge through Phase II cardiac rehab to independent exercise.
Heart Rate Zone Card
Printable reference card with all 5 training zones, RPE scale, and talk-test benchmarks.
Recovery Timeline Tracker
Week-by-week tracker for the first 12 weeks — exercise milestones, energy levels, and check-in prompts.
Preview — Checklist
The Safe Exercise After Heart Attack Checklist
12 items every cardiac rehab specialist wants you to follow before, during, and after exercise. Here are the first 4:
1. Check resting heart rate before startingIf above 100 bpm or 20+ beats above your baseline, postpone exercise and call your cardiac rehab team.
2. Take medications at the prescribed timeEspecially beta-blockers — exercising before they peak can cause dangerous heart rate spikes. Take at least 60 minutes before activity.
3. Complete a 10-minute warm-up at RPE 2-3AHA Phase II guidelines: gradual warm-up reduces ischemic episodes by 38% compared to cold starts.
4. Stay within your prescribed heart rate zoneYour cardiac rehab team set this target — typically 40-60% of heart rate reserve for Phase II. Never exceed it without clearance.
5. Use the talk test continuouslyIf you can't speak in full sentences, reduce intensity immediately — this is your real-time safety monitor.
6. Stop immediately if chest discomfort occursAny pressure, tightness, or radiating pain — sit down, take nitroglycerin if prescribed, call 911 if not resolved in 5 minutes.
7. Cool down for 10 minutes at RPE 1-2Abrupt cessation can cause blood pooling and dangerous arrhythmias. Never stop suddenly.
8. Log heart rate, duration, and RPE after every sessionTracking shows your rehab team how your heart is adapting — and flags problems early.
Full 12-item checklist in the toolkit — get it free
Preview — Protocol
The 5-Step Return-to-Exercise Protocol
A phased progression developed from AHA/ACC cardiac rehab guidelines. Here are the first 2 phases:
1
Phase I: In-Hospital Mobilization (Days 1–5)
Seated exercises, supervised walking in hallways at RPE 1-2. Goal: prevent deconditioning, establish baseline heart rate response. Duration: 3-5 minutes, 2-3x daily. Your cardiac rehab team monitors telemetry throughout.
2
Phase II: Early Outpatient (Weeks 2–6)
Structured cardiac rehab sessions, 3x/week. Walking at 2.0-3.0 mph, stationary cycling at low resistance. Target: 40-60% heart rate reserve. Duration builds from 15 to 30 minutes. Continuous ECG monitoring during sessions.
3
Phase III: Progressive Loading (Weeks 7–12)
Intensity increases to 60-70% HRR...
4
Phase IV: Independent Exercise (Weeks 12–24)
Transition to self-directed exercise...
5
Phase V: Long-Term Maintenance (6+ Months)
Lifelong exercise habits established...
Get all 5 phases with detailed timelines — download free
Preview — Reference Card
Heart Rate Zone Reference Card
Printable one-page card showing all 5 training zones with talk-test benchmarks. Preview of zones 1–2:
Z1
Recovery / Warm-Up
RPE 1-3 · Full conversation · Breathing normal
50-60% MHR
Z2
Base Aerobic (Zone 2)
RPE 3-4 · Easy conversation · Cardiac rehab target zone
60-70% MHR
Z3
Moderate Aerobic
RPE 5-6 · Short sentences only · Requires clearance
70-80% MHR
Z4
Threshold
RPE 7-8 · Few words only · Rarely prescribed post-MI
80-90% MHR
Z5
Maximum Effort
RPE 9-10 · Cannot talk · Contraindicated post-cardiac event
90-100% MHR
Full printable card with medication-adjusted calculations — get it free
Preview — Calculator
Heart Rate Zone Calculator
Enter your age and resting heart rate — get personalized zones adjusted for your cardiac rehab phase. Full interactive version included in the toolkit.
Heart Rate Zone Calculator
58
72 bpm
Phase II — Early Outpatient
Your Target Training Zone
99 – 119 bpm
Based on Karvonen formula · 40-60% HRR for Phase II
Interactive calculator with all rehab phases — included in the pack
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Medication & Exercise Interaction Guide
How beta-blockers, ACE inhibitors, and blood thinners change your heart rate response and what adjustments to make.
Warning Signs Quick-Reference
When to stop exercising immediately vs. when to slow down. The difference between normal exertion and a cardiac red flag.