The PIC Exercise Program is a supervised program that includes stretching, cardiovascular conditioning, and strength training. Under proper supervision, you will learn the correct way to exercise. Sessions are generally one hour and you are encouraged to exercise 3-4 times per week. There is no initiation fee and no minimum sign-up period is required.

We invite you to come join The Cardiac Center's Partners in Cardiology Exercise Program to improve the quality of your life in a safe, comfortable, adult setting.

Sample Exercise Routine:

Pre-exercise stretching: (3 minutes) hamstrings, quadriceps, calves

Cardiovascular workout: (30 minutes)

Treadmill 20 minutes at appropriate intensity

Stationary bike 10 minutes at appropriate intensity

Other options: airdyne, stair-stepper, rowing ergometer, track running or walking

Post-exercise stretching: (7 minutes)

Hold stretches longer to promote increased flexibility

Upper body stretching to prepare for strength training

Strength Training: (10-20 minutes)

Begin with 1 set of 10 repetitions for first week, then increase to 2 sets of 10 reps of each of the following:

Universal Machine: Bench press (chest) & Lateral pulldowns (back)

Hand Weights: Arm curls (biceps) & Shoulder press (shoulders, triceps)

Other: Abdominal crunches

Other strength training exercises may be added to meet your personal program goals.

Please contact Rich Nieto at (402) 280-4614 for more information or to sign up.