Synopses & Reviews
Exciting new evidence from the USDA Human Nutrition Research Center on Aging at Tufts University has demonstrated that the body's decline is due andlt;Iandgt;notandlt;/Iandgt; to the passing of years but to the combined effects of inactivity, poor nutrition, and illness -- much of which can be controlled. This breakthrough study shows that regardless of your age or present physical condition, the aging process can be slowed -- or even reversed! andlt;BRandgt; The authors have identified ten "biomarkers," the key physiological factors associated with prolonged youth and vitality: andlt;BRandgt; andlt;Bandgt;* lean body (muscle) massandlt;BRandgt; * strengthandlt;BRandgt; * basal metabolic rateandlt;BRandgt; * body fat percentageandlt;BRandgt; * aerobic capacityandlt;BRandgt; * blood pressureandlt;BRandgt; * Insulin sensitivityandlt;BRandgt; * cholesterol/HDL ratioandlt;BRandgt; * bone densityandlt;BRandgt; * body temperature regulationandlt;/Bandgt; andlt;BRandgt; With only 50 minutes a day of aerobic exercise and strength training (a pivotal component of the 16-week Bioaction Plan), even middle-aged "couch potatoes" and older adults can: andlt;BRandgt; * regain muscle loss and increase strength by as much as 200 percentandlt;BRandgt; * reenergize the body and actually lose body fatandlt;BRandgt; * increase aerobic capacity by up to 20 percentandlt;BRandgt; * reduce the chances of developing age-related conditions such as heart disease, Type II diabetes, and osteoporosis andlt;BRandgt; Providing dietary guidelines, self-tests for evaluating your physiological age, and exercise programs for every level of fitness, andlt;Iandgt;Biomarkersandlt;/Iandgt; will change forever the way you think -- and what you do -- about aging.
Review
Kenneth H. Cooper, M.D. founder, The Cooper Clinic If ever a book could take the worry out of aging, this one's it.
Synopsis
Exciting new evidence from the USDA Human Nutrition Research Center on Aging at Tufts University has demonstrated that the body's decline is due not to the passing of years but to the combined effects of inactivity, poor nutrition, and illness -- much of which can be controlled. This breakthrough study shows that regardless of your age or present physical condition, the aging process can be slowed -- or even reversed!
The authors have identified ten "biomarkers," the key physiological factors associated with prolonged youth and vitality:
x lean body (muscle) mass
x strength
x basal metabolic rate
x body fat percentage
x aerobic capacity
x blood pressure
x Insulin sensitivity
x cholesterol/HDL ratio
x bone density
x body temperature regulation
With only 50 minutes a day of aerobic exercise and strength training (a pivotal component of the 16-week Bioaction Plan), even middle-aged "couch potatoes" and older adults can:
x regain muscle loss and increase strength by as much as 200 percent
x reenergize the body and actually lose body fat
x increase aerobic capacity by up to 20 percent
x reduce the chances of developing age-related conditions such as heart disease, Type II diabetes, and osteoporosis
Providing dietary guidelines, self-tests for evaluating your physiological age, and exercise programs for every level of fitness, Biomarkers will change forever the way you think -- and what you do -- about aging.
Description
Includes bibliographical references (p. 278-282) and index.
About the Author
andlt;Bandgt;Irwin H. Rosenberg, M.D.,andlt;/Bandgt; has been the Director of the USDA Human Nutrition Research Center on Aging at Tufts University since 1986. He is a physician and physiologist whose special interest is clinical nutrition and metabolism. He is former Chairman of the Food and Nutrition Board of the National Academy of Sciences and former President of the American Society of Clinical Nutrition, and has held medical professorships at Harvard and the University of Chicago. He lives in Boston, Massachusetts.
Table of Contents
andlt;BRandgt;andlt;Bandgt;CONTENTSandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Introductionandlt;/Iandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;PART Iandlt;BRandgt;andlt;BRandgt;BIOINTERVENTION -- TO RETARD OR REVERSE THE AGING PROCESSandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 1andlt;/Iandgt; Postponing Your Entry into the Disability Zoneandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 2andlt;/Iandgt; The Ten Biomarkers of Vitalityandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;PART IIandlt;BRandgt;andlt;BRandgt;MEASURING YOUR BIO-STATUSandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 3andlt;/Iandgt; Two Tests to Measure Your Bio-Statusandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;* Aerobic Fitness Self-Assessmentandlt;BRandgt;andlt;BRandgt;* Muscular-Strength Self-Assessmentandlt;/Iandgt;andlt;BRandgt;andlt;BRandgt;andlt;Bandgt;PART IIIandlt;BRandgt;andlt;BRandgt;BIOACTION EXERCISE PLANSandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;Biomarkers Program Screening Questionnaireandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 4andlt;/Iandgt; Basic Exercise Conceptsandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;* Stretching Exercisesandlt;BRandgt;andlt;BRandgt;* Warm-Up and Cool-Downandlt;BRandgt;andlt;BRandgt;* Frequency, Duration, and Intensityandlt;BRandgt;andlt;BRandgt;* Strength-Building Fundamentalsandlt;BRandgt;andlt;BRandgt;* Strength-Building Exercisesandlt;BRandgt;andlt;BRandgt;* Exercise Equipmentandlt;BRandgt;andlt;BRandgt;* Exercise Safety Guidelinesandlt;/Iandgt;andlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 5andlt;/Iandgt; BioAction Plan A: 16-Week Catch-Up Program for the Low-Fitandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 6andlt;/Iandgt; BioAction Plan B: 12-Week Mid-Course Correction for the Moderately Fitandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 7andlt;/Iandgt; BioAction Maintenance Guidelinesandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 8andlt;/Iandgt; Overcoming Mental Obstacles About Exerciseandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 9andlt;/Iandgt; Fine-Tuning and Right Thinking for People Already in Excellent Shapeandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;PART IVandlt;BRandgt;andlt;BRandgt;STRETCHING YOUR HEALTH SPAN VIA DIETARY CHANGEandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Chapter 10andlt;/Iandgt; The Challenges Facing the Health-Conscious Eaterandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Afterwordandlt;/Iandgt; Making Your Health Span Match Your Life Spanandlt;BRandgt;andlt;BRandgt;andlt;Bandgt;RESOURCESandlt;/Bandgt;andlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Appendix Aandlt;/Iandgt; Determining Disease Risk via Your Waist-to-Hip Ratioandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Appendix Bandlt;/Iandgt; Aerobic Self-Assessment: Walk-for-Time Test Scoring Chartsandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Appendix Candlt;/Iandgt; Aerobic Self-Assessment Alternative: The Step Testandlt;BRandgt;andlt;BRandgt;andlt;Iandgt;Glossaryandlt;BRandgt;andlt;BRandgt;Chapter Notesandlt;BRandgt;andlt;BRandgt;Indexandlt;/Iandgt;