Biomarkers The 10 Keys to Prolonging Vitality

Exciting new evidence from the USDA Human Nutrition Research Center on Aging at Tufts University has demonstrated that the body's decline is duenotto 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:* lean body (muscle) mass* strength* basal metabolic rate* body fat percentage* aerobic capacity* blood pressure* Insulin sensitivity* cholesterol/HDL ratio* bone density* body temperature regulationWith 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:* regain muscle loss and increase strength by as much as 200 percent* reenergize the body and actually lose body fat* increase aerobic capacity by up to 20 percent* reduce the chances of developing age-related conditions such as heart disease, Type II diabetes, and osteoporosisProviding dietary guidelines, self-tests for evaluating your physiological age, and exercise programs for every level of fitness,Biomarkerswill change forever the way you think -- and what you do -- about aging.

Irwin H. Rosenberg, M.D., 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.

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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Biomarkers The 10 Keys to Prolonging Vitality

Summary

Author Biography

Table of Contents

Supplemental Materials