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Face-to-Face C.I.C. Group Exercise in Hampstead — Phase 4 Cardiac Rehabilitation, Heart-Rate Monitoring & Long-Term Health

  • 15 minutes ago
  • 15 min read

Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.

15 minute read

Category: My Movement Medicine C.I.C., Cardiac Rehabilitation, Exercise, Heart Health, Services





 

Introduction

 

My Movement Medicine C.I.C. provides award-winning, face-to-face, clinically informed group exercise at The Armoury in Hampstead, London.

 

The service is cardiac-focused and provides an ongoing Phase 4-style route for people who have completed formal cardiac rehabilitation or who need longer-term support to exercise safely and confidently.

 

But cardiac-focused does not mean cardiac-only.

 

The same principles that make cardiac rehabilitation effective — progressive warm-up and cool-down, controlled exercise intensity, cardiovascular training, resistance exercise, balance, pacing, symptom awareness and gradual progression — can also be valuable for many medically stable adults living with long-term health conditions.

 

This guide explains exactly what happens in a face-to-face session, how Polar heart-rate monitoring is used, what exercise intensity we aim for, who the classes may suit, how exercises are adapted, the current pricing options, and how to get started.

 

You do not need to keep up with the person beside you. The goal is to find the right level for you, understand how your body responds, and build from there.

 

My Movement Medicine C.I.C. face-to-face heart-rate monitored group exercise session at The Armoury in Hampstead, London.



What is My Movement Medicine C.I.C.?

 

My Movement Medicine C.I.C. is the community-focused part of My Movement Medicine. The group sessions are designed to provide an ongoing route into structured exercise, particularly when NHS or hospital-based rehabilitation has finished.

 

The service does not replace NHS cardiac rehabilitation, medical review or specialist care. It complements them by helping people continue exercising regularly in a supportive community environment.

 


 

 

 

 

 

 

Recognition, awards and professional standards

 

My Movement Medicine has received external recognition for its work in exercise referral, cardiac rehabilitation and Clinical Exercise Physiology.

 

 

 

Healthcare & Pharmaceuticals Awards 2025

 

  • Health Referral Specialists of the Year 2025 – London

  • Cardiac Rehabilitation Innovation Award 2025

 

These two 2025 awards are listed on the official Global Health & Pharma winner page for My Movement Medicine — https://ghpnews.digital/winners/my-movement-medicine/

 

 

 

 

Biotechnology & Lifesciences Awards 2026

 

  • Best Emerging Exercise Physiology Service 2026 – UK

 

The award forms part of Global Health & Pharma’s 2026 Biotechnology & Lifesciences Awards programme. View the 2026 awards programme — https://ghpnews.digital/awards/biotechnology-lifesciences-awards/

 

 

 

What do these awards mean?

 

The awards are useful external recognition and help raise awareness of the service, but they should be interpreted in the right context.

 

They are industry and publication awards. They are not a clinical accreditation, NHS endorsement or substitute for evidence-based practice.

 

The clinical basis of the service comes from professional training, health screening, exercise prescription, symptom and intensity monitoring, referral relationships, recognised exercise standards and ongoing review of how participants respond.

 

Sessions are led by Jamie Pickett, an AHCS-accredited Clinical Exercise Physiologist. Academy for Healthcare Science— https://www.ahcs.ac.uk/

 

My Movement Medicine C.I.C. has also received National Lottery Awards for All funding to help strengthen the Hampstead community service, including delivery capacity and equipment. Funding and awards are useful recognition, but the priority remains safe, accessible and effective exercise for the people who attend.

 

Recognition is welcome, but the service is judged day to day by the quality of its exercise delivery, the confidence of participants and the standards used to keep exercise appropriate.

 

Who are the face-to-face group sessions for?

 

The classes are cardiac-focused, but they are not limited to people with heart conditions.

 

They may be suitable for medically stable adults who would benefit from structured, adaptable exercise, including people with:

 

  • Coronary artery disease

  • Previous heart attack

  • Previous angioplasty or coronary stents

  • Previous bypass surgery

  • Previous valve surgery or other cardiac procedures

  • Stable angina

  • Stable heart failure

  • Stable arrhythmias

  • Pacemakers or implantable cardiac devices, where appropriate for exercise

  • High blood pressure

  • Type 2 diabetes or increased cardiometabolic risk

  • COPD or other stable respiratory conditions

  • Previous stroke, where appropriate for group exercise

  • Cancer during recovery or survivorship, where medically appropriate

  • Chronic pain or fibromyalgia

  • Reduced strength, mobility or balance

  • Deconditioning after illness, surgery or a long period of inactivity

  • Weight-management or cardiovascular-risk-reduction goals

  • Low confidence or anxiety about returning to exercise

 

It can also suit some people without a diagnosed long-term condition who simply want a clinically informed way to improve cardiovascular fitness, strength, balance and long-term health.

 

Having one of these conditions does not automatically mean a group class is appropriate. Medical stability, current symptoms, medication, functional ability and any restrictions still matter, which is why everyone completes health screening before starting.

 

 

 

What makes the classes different from a general fitness class?

 

A general exercise class often gives the room one workout and expects everyone to follow it. My Movement Medicine uses one session structure but provides different ways to complete it.

 

Exercises can be adapted through:

 

  • Different movement options

  • Different step heights

  • Different dumbbell loads

  • Different ranges of movement

  • Different levels of balance support

  • Different movement speeds

  • Different cardiovascular intensities

  • Different rest or active-recovery strategies

 

The aim is not for everybody to look the same. The aim is for everybody to receive an appropriate training stimulus.

 

 

 

 

Before your first session

 

Before attending, participants complete a health questionnaire so that relevant diagnoses, procedures, symptoms, medication, exercise experience and current concerns can be reviewed.

 

Many people can self-refer. A GP or healthcare-professional referral is not always required, although additional medical advice may be needed when symptoms are unstable, exercise restrictions are unclear or there has been a recent change in health.

 

The first session is not about proving how fit you are. It is about learning the format, finding an appropriate level and building confidence.

 

 

 

 

What happens in a full group session?

 

The session is structured so that exercise intensity rises gradually, remains controlled through the main training section, and then comes back down progressively.

 

Stage

What happens

What we are looking for

1. Arrival and check-in

Brief check-in, equipment set-up and heart-rate monitor preparation where used.

How you feel today, new symptoms, medication or health changes, and whether anything needs adapting.

2. Progressive warm-up

Gradual whole-body movement, mobility and increasingly active exercise.

RPE begins very low, around 6, and gradually builds towards approximately 10–11.

3. Main circuit

A mixture of cardiovascular, resistance, functional, balance and mobility-focused stations.

Most participants work around RPE 11–14, depending on their individual prescription and how they feel that day.

4. Adaptation and progression

Exercises can be reduced, maintained or progressed using movement options, loads, steps, support and pace.

The right challenge without sacrificing technique, symptoms or recovery.

5. Progressive cool-down

Movement becomes gradually easier rather than stopping suddenly.

RPE returns into single figures and towards 6 where possible.

6. Recovery and feedback

Heart-rate response and how the session felt can be reviewed.

Recovery, symptoms, training response and what may need maintaining or changing next time.

 

 

 

The warm-up: why we take time with it

 

The warm-up is a deliberate part of the session, not something to rush through.

 

It starts at a very low effort and gradually introduces larger movements and more cardiovascular demand.

 

At My Movement Medicine, the warm-up typically begins around Borg RPE 6 and builds towards approximately RPE 10–11.

 

A progressive warm-up is particularly important in heart-conscious exercise because it allows heart rate, blood pressure, circulation, breathing and muscle temperature to increase gradually rather than suddenly.

 

It also gives everyone an opportunity to notice how they feel that day before the main circuit begins.

 

 

 

The main circuit

 

The main section combines several components of physical fitness rather than focusing only on cardiovascular exercise.

 

  • Cardiovascular movement

  • Lower-body strength

  • Upper-body strength

  • Functional movement

  • Balance and coordination

  • Mobility

  • Active recovery

 

Most participants are encouraged to work within approximately RPE 11–14 during the main circuit, depending on their condition, fitness, medication, personal target and how they feel on the day.

 

This range should not be treated as a competition or a compulsory target. Some days the right decision is to progress. Some days it is to maintain. Some days it is to adapt.

 

 

 

One exercise, several levels

 

Most stations have three or four ways to complete the exercise.

 

For example, a lateral movement station may progress from a simple side tap, to a side tap with one arm movement, to a two-arm movement with greater range, and then to a higher-impact option such as a jumping jack for someone who is appropriate for that level.

 

Step-based exercises can also be individualised. The service uses step heights from approximately 10 cm through 15 cm, 20 cm and 25 cm.

 

Resistance exercise can be adjusted using dumbbells from 1 kg to 8 kg. Participants are often encouraged to have a lighter and a heavier option available so the load can match the exercise rather than using the same weight for everything.

 

A common starting combination might be 2 kg and 3 kg, but the correct load is individual.

 

 

 

Heart-rate monitoring throughout the session

 

One of the distinctive features of the face-to-face C.I.C. sessions is full-session heart-rate monitoring.

 

Participants can use a Polar heart-rate monitor so that the cardiovascular response to exercise can be followed across the warm-up, circuit and cool-down.

 

Heart rate can help answer useful questions:

 

  • Is the warm-up increasing intensity gradually?

  • Is the participant spending useful time within their prescribed training range?

  • Are certain stations producing unusually large heart-rate responses?

  • Does heart rate recover appropriately when the exercise becomes easier?

  • Is the same workload producing a different response over time?

 

Heart-rate data gives us another piece of information. It does not replace symptoms, clinical judgement, Borg RPE or the talk test.

 

 

 

 

What heart-rate intensity should I aim for?

 

For many people in cardiac rehabilitation, a moderate aerobic training range may sit around 40–70% of heart-rate reserve, unless a clinician or exercise test has provided a different target.

 

However, a calculated heart-rate zone is only an estimate.

 

Heart-rate targets can be affected by:

 

  • Beta-blockers and other heart-rate-lowering medication

  • Atrial fibrillation or other arrhythmias

  • Pacemakers and rate-response settings

  • Heart failure

  • Fitness level

  • Temperature and hydration

  • Stress, anxiety and sleep

  • Recent illness

 

If your NHS cardiac rehabilitation team has provided a training zone following an exercise test, that test-based prescription should generally take priority over a generic calculation.

 

For some participants, Borg RPE and the talk test are more useful than chasing a particular heart-rate number.

 

 

 

Calculate your target heart-rate range

 

My Movement Medicine has a free online programme that can estimate your target heart-rate training zones using information including age and resting heart rate.

 

 

The calculator is an estimate rather than a medical test. Use any individually prescribed cardiac rehabilitation or exercise-test target in preference to a generic estimate.

 

 

 

 

Borg RPE 6–20: how hard does the exercise feel?

 

Heart rate is only one part of intensity monitoring. Every participant is also encouraged to understand the Borg Rating of Perceived Exertion scale from 6–20.

 

The number represents how hard the exercise feels to you.

 

Part of session

Typical MMM guide

What it should feel like

Start of warm-up

Around RPE 6

Very easy / resting effort

End of warm-up

Around RPE 10–11

Light and prepared for the main session

Main circuit

Usually RPE 11–14

Light to moderate / somewhat hard, depending on the individual

Cool-down

Back into single figures and towards RPE 6

Exercise becoming progressively easier

 

The target depends on the person and the day. RPE 14 may be appropriate for one participant while RPE 11–12 is the correct level for somebody else.

 

 

 

The talk test

 

The talk test provides another simple check.

 

At a typical moderate intensity, you should usually be able to talk, but not sing comfortably.

 

If you cannot get words out because you are too breathless, the exercise may be too hard for the intended training level.

 

The talk test is particularly useful when medication or a rhythm condition makes heart rate harder to interpret.

 

 

 

Strength training is part of cardiac rehabilitation too

 

Heart-conscious exercise is not only about walking, cycling or raising heart rate.

 

Strength helps with everyday function, glucose control, independence, balance, bone health and the ability to complete daily tasks with less relative effort.

 

The group circuit therefore includes resistance and functional exercise alongside cardiovascular work.

 

 

 

 

Balance, mobility and functional movement

 

Balance and mobility are included because health is not measured only by cardiovascular fitness.

 

Being able to stand up confidently, change direction, reach, step, carry, walk and recover from a loss of balance all affect independence.

 

Participants can use additional support, reduce range or choose a more stable variation when needed.

 

 

 

The cool-down: bringing the body back down gradually

 

The cool-down is deliberately progressive.

 

Instead of finishing the circuit and stopping suddenly, movement becomes easier so that heart rate, breathing and perceived exertion can settle.

 

The aim is to bring RPE back into single figures and as close to RPE 6 as reasonably possible.

 

This also gives time to check recovery and notice any symptoms before leaving.

 

 

 

What happens if I need an easier day?

 

You are not expected to perform at exactly the same level every week.

 

Sleep, stress, medication timing, illness, temperature, pain and recovery can all change how exercise feels.

 

The MMM decision rule is simple:

 

Too easy → Progress. About right → Maintain. Too hard → Adapt.

 

Choosing the easier option on a difficult day is good self-management, not a backwards step.

 

 

 

 

What if I am fitter than the rest of the group?

 

That is not a problem.

 

Because stations have several progression options, someone can use a higher step, greater load, larger range, more challenging balance position or higher cardiovascular workload while somebody beside them uses a more supported version.

 

The group structure provides community; the exercise intensity remains individual.

 

 

 

What if I am less fit or need more support?

 

That is also expected.

 

Exercises can be simplified, slowed down, completed with support or reduced in range.

 

Where a participant needs substantially more supervision, assessment or one-to-one exercise prescription than can be safely provided in a group, an individual Clinical Exercise Physiology session may be more appropriate.

 

 

 

 

 

 

Face-to-face sessions versus online sessions

 

This guide focuses specifically on the face-to-face C.I.C. service at The Armoury in Hampstead.

 

My Movement Medicine also provides online C.I.C. exercise for people who prefer to exercise from home, live further away or find travel difficult.

 

The online service follows the same core principles — progressive warm-up, Borg RPE, adaptable exercise, controlled intensity and a gradual cool-down — but the practical set-up and monitoring are different.

 

A separate online service guide will explain the Zoom set-up, home equipment, safety, remote intensity monitoring and online pricing in detail.

 



 



Hampstead face-to-face timetable from 5 October 2026

 

From 5 October 2026, the face-to-face C.I.C. programme at The Armoury expands to five weekly sessions across four days:

 

From 5 October 2026, the Hampstead group timetable expands to five weekly sessions across Monday to Thursday:

 

  • Monday 4:30–5:30 pm

  • Monday 5:45–6:45 pm

  • Tuesday 4:30–5:30 pm

  • Wednesday 5:30–6:30 pm

  • Thursday 4:30–5:30 pm

 

The timetable can change, so use the live timetable page before booking.

 

 

 

 

 

 

 

Face-to-Face C.I.C. Pricing

 

The C.I.C. pricing structure is designed to keep regular supervised exercise accessible while giving participants a choice between pay-as-you-go, flexible packs and monthly subscriptions.

 

Trial and session packs

 

Option

Price

Best suited to

Free Trial

£0

New participants who want to experience a face-to-face session before deciding how to continue

PAYG

£15 per session

Occasional attendance without a package

4-in-a-Row Pack

£35

Four consecutive weekly sessions and building a regular routine

4-Session Flexible Pack

£40

Four sessions with more flexibility around attendance

8-Session Pack

£70

Regular attendance with flexibility over a longer period

12-Session Pack

£100

Longer-term commitment while retaining pack flexibility

 

Monthly subscriptions

 

Subscription

Monthly price

Who it may suit

1 session per week

£35/month

A consistent weekly routine

2 sessions per week

£60/month

People who want a stronger weekly training habit

3 sessions per week

£85/month

Frequent participants who want the best value from regular attendance

 

The subscription structure rewards consistency: each additional weekly session improves the overall value while supporting a regular exercise routine.

 

Pack validity periods and plan terms can change, so check the live pricing page before purchasing.

 

 

 

 

Which pricing option should I choose?

 

Choose PAYG if...

 

You attend occasionally or do not yet know how frequently you will be able to come.

 

Choose a pack if...

 

You want a lower cost per session but need some flexibility around holidays, appointments or other commitments.

 

Choose a subscription if...

 

You expect to attend consistently every week and want the best-value route for regular exercise.

 

The 1-, 2- and 3-session weekly subscriptions are designed to make increasing frequency progressively better value.

 



What should I bring?

 

  • Comfortable clothes that allow you to move

  • Supportive footwear

  • Water

  • Any prescribed emergency medication you may need, such as GTN or an inhaler

  • Any monitoring equipment you have specifically been asked to bring

  • A phone if needed for booking, monitoring or session information

 

Tell the instructor about important changes in symptoms, medication, hospital admissions or medical advice before exercising.

 

 

 

When should I not exercise?

 

Do not start or continue the session if you feel acutely unwell or if something feels different from normal.

 

Stop exercising and tell the instructor if you develop:

 

  • Chest pain, pressure or tightness

  • Severe or unusual breathlessness

  • Dizziness, faintness or feeling as though you may collapse

  • New or concerning palpitations

  • A new neurological symptom such as weakness or loss of coordination

  • Pain or another symptom that feels unusual or concerning

 

Follow your personal medical plan, including GTN instructions if prescribed. Call 999 for a suspected medical emergency.

 

 

 

Who may need medical review before joining?

 

Group exercise may need to wait if you have unstable or changing symptoms.

 

Seek appropriate clinical advice first if you have worsening chest pain, unexplained breathlessness, fainting, new or worsening palpitations, uncontrolled blood pressure, a recent hospital admission with unclear exercise guidance, or you have been told not to exercise until reviewed.

 

The service is designed for people who are medically stable enough for community-based exercise.

 

 

 

Do I need a GP referral?

 

Not always.

 

Many people can self-refer by completing the My Movement Medicine health questionnaire and providing the relevant medical information.

 

Healthcare professionals can also refer directly, and additional clearance may be requested where there is uncertainty about exercise safety.

 

 

 

 

How the sessions can help beyond cardiac rehabilitation

 

Although the service is cardiac-focused, the training components address many of the same problems seen across long-term health conditions:

 

Training component

What it can support

Cardiovascular exercise

Stamina, walking capacity, cardiovascular fitness and confidence with exertion

Resistance exercise

Strength, muscle mass, glucose management, everyday function and independence

Balance work

Stability, confidence and falls-risk reduction

Mobility

Comfort, movement options and functional range

RPE and pacing

Self-management and confidence with exercise intensity

Heart-rate monitoring

Feedback on cardiovascular response where heart rate is an appropriate measure

Group environment

Routine, motivation, social connection and accountability

 

That is why the same framework can be useful for people managing hypertension, diabetes, respiratory disease, deconditioning, chronic pain, balance limitations and other stable long-term conditions as well as cardiac rehabilitation.

 

 

 

Useful My Movement Medicine guides

 

 

 

 

 

 

 

 

 

 

Frequently asked questions


 

Are the awards a clinical accreditation?

 

No. The GHP awards are external industry recognition. They do not replace professional accreditation, medical governance or evidence-based exercise standards.

 

They are included because they recognise the development of the service and help raise its profile, while the clinical credibility of the sessions rests on the qualifications of the practitioner, screening, monitoring, appropriate exercise prescription and recognised professional standards.

 



Do I need to have had a heart attack to join?

 

No. Many participants have cardiac histories, but the service can also be appropriate for people with other stable long-term conditions or those who need structured, clinically informed exercise support.

 

 

 

Is this the same as NHS cardiac rehabilitation?

 

No. My Movement Medicine C.I.C. is a community exercise service. It is designed to complement formal rehabilitation and provide ongoing Phase 4-style support rather than replace NHS assessment or treatment.

 

 

 

Will everyone exercise at the same heart rate?

 

No. Heart-rate response is individual and can be strongly affected by medication, rhythm, device settings and fitness. Personal targets, RPE, symptoms and the talk test are all considered.

 

 

 

Do I have to wear a heart-rate monitor?

 

Heart-rate monitoring is a valuable part of the face-to-face service, but the number is not the only way exercise intensity is judged. Borg RPE, symptoms, the talk test and movement quality also matter.

 

 

 

Can I join if I take a beta-blocker?

 

Potentially, yes. Beta-blockers reduce heart-rate response, which is one reason RPE, symptoms and individual exercise guidance are important. Your target heart rate may need to be interpreted differently.

 

 

 

Can I join with a pacemaker or ICD?

 

Potentially, if you are medically stable and have appropriate exercise guidance. Device type, indication, rate settings, recent implantation and any restrictions may affect exercise prescription, so relevant information should be included in your health screening.

 

 

 

Can complete beginners join?

 

Yes, when medically stable and appropriate for group exercise. Every station can be adapted and the emphasis is on building gradually.

 

 

 

What if I have several health conditions?

 

That is common. The health questionnaire should include all relevant diagnoses, symptoms and medication so the session can be adapted appropriately.

 

 

 

Can I try a session before committing?

 

Yes. The service offers a trial route for new participants so you can experience the session structure and establish an appropriate starting level before choosing how you would like to continue.

 

 

 

 

 

Can I attend more than once per week?

 

Yes. From October there are five weekly face-to-face sessions, and monthly subscription options are available for one, two or three sessions per week.

 



How to get started

 

The simplest route is to complete the health information, book a trial session and arrive a little early for your first class.

 

 

 

 

 

 

 

 

 

Summary

 

My Movement Medicine C.I.C. face-to-face sessions combine the core principles of long-term cardiac rehabilitation with an adaptable group exercise format.

 

Every session includes a progressive warm-up, individually scaled cardiovascular and resistance exercise, balance and functional movement, Borg RPE, the talk test, full-session Polar heart-rate monitoring and a gradual cool-down.

 

The service is particularly suited to people moving beyond formal cardiac rehabilitation, but the same structure can support many medically stable adults managing long-term health conditions or rebuilding confidence with exercise.

 

With five weekly sessions from October 2026, flexible packs and subscriptions for one, two or three sessions per week, participants can choose a level of support that fits both their health needs and their routine.

 

The service has also received external recognition through the Healthcare & Pharmaceuticals Awards 2025 and Biotechnology & Lifesciences Awards 2026. These awards support awareness of the programme, while the service itself remains grounded in clinically informed exercise, professional standards and participant-centred progression.

 



References and further reading

 

 

 

 

 

 


 






This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine & My Movement Medicine C.I.C.



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