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Dean's Exercise Regime

I am very diligent about getting moderate exercise. I exercise for approximately 30 minutes per day, six days per week. My primary exercise regime consists of a combination of treadmill running, light weight be rigorous resistance training, and stretching. I do the following immediately upon waking, prior to breakfast.

First I stretch my legs for one minute prior to my treadmill session.

I then run for six minutes on my TRUE 450 HRC treadmill carrying 5 lb hand weights at the following speeds:

 1 min at 6.5 mph
 1 min at 7.5 mph
 2 min at 8 mph
 1 min at 10 mph
 1 min 3 mph

I then to one of four resistance workouts, using dumbbells and my own body for weights. By only doing a couple body parts per session, I can limit the duration, and workout six days per week with adequate recovery for all muscle groups. I find working out for a short period every day much easier to stick with than more protracted and infrequent exercise sessions.

I do a single set of each exercise, and generally do 12-20 repetitions. I take little rest between exercises, and as a result the resistance portion of my workout general takes about 10 minutes to complete.

Legs Back/Biceps Chest/Triceps Misc
Dumbbell Lunges Pull-ups Push-ups Dumbbell Side Bends
Leg extensions Chin-ups Chest Bends Dumbbell Shoulder Raises
Squats w/ Dumbbells Dumbbell Shrugs Close Grip Push-ups Dumbbell Lower back
Inner Thigh Lifts Dumbbell Curls Dumbbell Flies Dumbbell Forearm Bends
Dumbbell Neck Bends Bent Dumbbell Row Dumbbell Tricep ext. Dumbbell Calve Raises

After the resistance training, I do four minutes of abdominal exercise - crunches etc.

Then I do about four minutes of stretching.

The above pre-breakfast exercise routine typically takes me about 25 minutes.

Later, about 45 minutes after breakfast, I do another five minutes of vigorous stair jogging, which I've found quite effective at attenuating the post-meal spike in blood glucose.

I estimate that in total I spend about 300kcal/day performing this exercise routine, for a weekly total of somewhere around 2000kcal. I consider this a good balance between the desire to expend as few unnecessary calories as possible, while at the same time maintaining physical and mental health and well-being.

I'm hoping the combination of cardiovascular exercise, resistance training, and stretching should help maintain my heart, muscles, bones, flexibility and sense of balance well into my senior years.