Exciting new evidence shows that the physiological functions that contribute to aging can be controlled--regardless of age or one's physical condition. Even previous couch potatoes can get started with only 50 minutes a day of aerobic exercise and strength training. Includes self-tests for every level of fitness. 23 line drawings; 40 graphs and charts.
Inhaltsverzeichnis
CONTENTS
Introduction
PART I
BIOINTERVENTION -- TO RETARD OR REVERSE THE AGING PROCESS
Chapter 1 Postponing Your Entry into the Disability Zone
Chapter 2 The Ten Biomarkers of Vitality
PART II
MEASURING YOUR BIO-STATUS
Chapter 3 Two Tests to Measure Your Bio-Status
* Aerobic Fitness Self-Assessment
* Muscular-Strength Self-Assessment
PART III
BIOACTION EXERCISE PLANS
Biomarkers Program Screening Questionnaire
Chapter 4 Basic Exercise Concepts
* Stretching Exercises
* Warm-Up and Cool-Down
* Frequency, Duration, and Intensity
* Strength-Building Fundamentals
* Strength-Building Exercises
* Exercise Equipment
* Exercise Safety Guidelines
Chapter 5 BioAction Plan A: 16-Week Catch-Up Program for the Low-Fit
Chapter 6 BioAction Plan B: 12-Week Mid-Course Correction for the Moderately Fit
Chapter 7 BioAction Maintenance Guidelines
Chapter 8 Overcoming Mental Obstacles About Exercise
Chapter 9 Fine-Tuning and Right Thinking for People Already in Excellent Shape
PART IV
STRETCHING YOUR HEALTH SPAN VIA DIETARY CHANGE
Chapter 10 The Challenges Facing the Health-Conscious Eater
Afterword Making Your Health Span Match Your Life Span
RESOURCES
Appendix A Determining Disease Risk via Your Waist-to-Hip Ratio
Appendix B Aerobic Self-Assessment: Walk-for-Time Test Scoring Charts
Appendix C Aerobic Self-Assessment Alternative: The Step Test
Glossary
Chapter Notes
Index
