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.
|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.