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.
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.
William Evans is an author, speaker, performer, and instructor known for founding the Writing Wrongs Poetry Slam and cofounding the popular website Black Nerd Problems. He has been a national finalist in multiple poetry slam competitions and was the recipient of both the 2016 Sustainable Arts Foundation Grant and the 2018 Spirit of Columbus Foundation Grant. The Callaloo and Watering Hole fellow is the author of three poetry collections and currently lives with his family in Columbus, Ohio. He is an MFA candidate at Randolph College in Lynchburg, Virginia.
Inhaltsangabe
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
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
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