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Tables of Contents for Biomarkers
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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