Tag: Cida Moore

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Angelina College vs. Houston Christian University – Two Brothers in Competition

Today is a special day, being the first time our sons, Gabriel and Marcos, competed against each other in an official soccer match at Houston Christian University.  To me, it didn’t really matter which team won.  It was just great to see both playing on the same field at the same time, competing.  It was also the first official game for Marcos to play after a long 3-year wait after two major ACL injuries.

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Post-Rehab Cardio & Strength Program (4 Weeks)

Louis Moore

For Individuals 6 Months–3 Years Post Heart Attack

This program is designed for individuals who have:

  • Experienced a heart attack 6 months to 3 years ago

  • Successfully completed cardiac rehab / physical therapy

  • Received doctor’s approval to begin a structured fitness program

Our focus is heart-safe, progressive fitness that builds stamina, strength, confidence, and long-term consistency — without pushing into anaerobic or high-risk zones.

Reminder: This is not a race. Healing hearts thrive on patience, rhythm, and consistency ❤️

Program Philosophy

  • ✅ Train primarily in the Fat-Burning Zone and Aerobic Zone

  • ❌ Avoid anaerobic, max-effort, or breath-holding exercises

  • ✅ Emphasize daily movement, light resistance, and recovery

  • ✅ Encourage two workouts per day for metabolic health and heart resilience

  • ✅ Progress gradually month-to-month

Weekly Structure Overview

Cardio: 6 days per week
Strength Training: 3 days per week (full body)
Flexibility & Mobility: Daily
Rest Day: 1 full rest or active recovery day per week

🌅 Daily Morning Workout (6 Days/Week)

60-Minute Walk – Morning Sunlight Session

Why mornings matter:
Morning sunlight (especially blue light rays) supports:

  • Circadian rhythm regulation

  • Hormonal balance

  • Better sleep quality

  • Improved cardiovascular and metabolic health

Workout Details:

  • Duration: 60 minutes

  • Intensity: Comfortable, conversational pace

  • Heart Rate Zone: Fat-Burning to Low Aerobic Zone

  • Location: Outdoors whenever possible

💡 You should be able to walk and speak in full sentences without gasping.

🌤 Second Daily Workout (Later in the Day)

Rotate cardio and strength training depending on the day.

Cardio Training Plan (6 Days/Week)

30–60 minutes per session (including warm-up & cool-down)

Approved Cardio Activities

Choose 1 activity per session:

  • Walking (outdoor or treadmill)

  • Stationary or outdoor cycling

  • Swimming

  • Water fitness / aqua aerobics

Intensity Guidelines

  • Stay in Fat-Burning or Aerobic Zones

  • Breathing should remain controlled

  • No sprinting or high-intensity intervals

Weekly Cardio Schedule Example

Day Cardio Focus
Mon Walking
Tue Cycling
Wed Swimming or Water Fitness
Thu Walking
Fri Cycling
Sat Choice Cardio
Sun Rest or gentle walk/stretch

💪 Strength Training (3 Days/Week – Full Body)

Example Days: Monday, Wednesday, Friday
Duration: ~30 minutes
Resistance: Light dumbbells, bands, or machines

Repetition Guidelines

  • 1–2 sets per exercise

  • 10–15 slow, controlled reps

  • Rest 45–75 seconds between sets

  • No breath holding (exhale on effort)

 

Strength Training Exercises

Upper Body

  • Chest: Wall push-ups or chest press

  • Back: Seated row or resistance band row

  • Shoulders: Light shoulder raises

  • Biceps: Dumbbell curls

  • Triceps: Triceps extensions or kickbacks

Lower Body

  • Quadriceps: Chair squats or leg press

  • Hamstrings: Hamstring curls or hip hinge

  • Calves: Standing calf raises

Core (Gentle & Controlled)

  • Seated abdominal bracing

  • Standing torso rotations (light)

  • Pelvic tilts or modified planks (optional)

🧘 Warm-Up & Cool-Down (Every Workout)

Warm-Up (5–10 Minutes)

  • Slow walking or cycling

  • Arm circles

  • Shoulder rolls

  • Marching in place

Cool-Down (5–10 Minutes)

  • Gradual slowing of movement

  • Deep breathing

  • Light stretching

Flexibility & Mobility (Daily)

Focus on:

  • Hamstrings

  • Calves

  • Hips

  • Chest & shoulders

  • Lower back

Hold each stretch 15–30 seconds, breathing calmly.

📅 4-Week Program Commitment

This program is designed for 1 month (4 weeks).

👉 Each month, the program will be updated with:

  • Slightly longer durations

  • New exercises

  • Increased confidence and strength

  • Continued heart-safe progression

Results come from stacking small wins consistently.

⚠️ Safety First – Always

  • ✔ Get medical clearance before starting

  • ✔ Stop exercise if you feel dizziness, chest pain, or unusual shortness of breath

  • ✔ Never hold your breath

  • ✔ Wear supportive footwear

  • ✔ Exercise in a cool, well-ventilated environment

💧 Hydration Matters

  • Drink water before, during, and after workouts

  • Aim for pale-yellow urine as a hydration guide

  • Increase fluids in heat or humid conditions

❤️ Final Reminder

Consistency beats intensity — every time.

Walking daily, moving gently, lifting light, breathing well, and staying hydrated creates long-term heart health and confidence in your body again.

Your heart doesn’t need punishment — it needs movement, patience, and care.