Biomarkers

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.

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