Younger Next Year · the Exercise Program · Use the Power of Exercise to Reverse Aging and Stay Strong, Fit, and Sexy by Crowley, Chris -- Read -- Imperial Library of Trantor

Index

Title Page Dedication Contents Introduction Chapter 1 - Why Exercise Matters So Very Much

When Do We Begin? “Come the Revolution . . .” The Signaling System The Doctor Is In: The New Science of Aging The Doctor Is In: Decay Is Optional What’s the Secret Signal? How Much Exercise Did You Say? What Do You Actually Do?

Chapter 2 - The Magic Bullet: Aerobic Exercise

Five Amazing Things Aerobics Do for You Where Do I Start? Doctor’s Orders: Don’t Skip This Box Start Slow How to Calculate Your Maximum Heart Rate

Chapter 3 - “It’s Been Awhile . . . ”

John on the Beach The Doctor Is In: Long and Slow Aerobic Exercise So What Kind of Exercise? Join a Gym The Doctor Is In: On Yoga The Joy of Yoga Go Outdoors Try a Healing Sport A Word About Bikes and Safety The Doctor Is In: The Chemistry of Exercise The Joy of Swimming The Joy of Cross-Country Mix It Up Kedging The Rich Hours

Chapter 4 - How Hard Should You Work Out?

Levels of Aerobic Exercise Long and Slow for Health Intensity for Health and Fitness Endurance Aerobics Intervals Four Interval Days Spin Class A Rowing Machine or Scull Interval Day How High to Take Your Heart Rate During Intervals Half-Baked Intervals

Chapter 5 - Skip This Chapter

Who Cares? Moving the Lactate Threshold All You Really Need to Know Is . . .

Chapter 6 - The Astonishing Importance of Strength Training

Quality of Life: Four Amazing Things Strength Training Does for You The Doctor Is In: Osteoporosis The Doctor Is In: The Good Stress of Weight Training Hire a Trainer The Doctor Is In: Arthritis Is No Excuse We Live in Glass Boxes

Chapter 7 - Train Movements, Not Muscles: Whole-Body Movement

Posture, Stability, Movement: The New Model Life and Movement in Three Dimensions Signaling in Three Dimensions The Doctor Is In: Signaling Chris’s Bum Hip Boomers and the Shrinking Margin for Error

Chapter 8 - The Three Little Pigs, or Posture and a Strong Core

What Is Good Posture? A Note About Sitting What’s Wrong with This Picture? Do Not Bend, Lift, and Twist with Your Back Stability and a Strong Core A Word for Athletes

Chapter 9 - Preparation for Movement: The Warm-Ups

General Rules Equipment Warm-Up Exercises (On Your Back, On Your Stomach, On Your Side, On All Fours, Half-Kneeling, Standing) A Cold Day in Hell

Chapter 10 - Strength Training: The Twenty-Five Sacred Exercises

No Special Toys Required Repetition and Range of Motion The Doctor Is In: On Falling General Rules for All Exercises A Word About Intensity and Difficulty Don’t Try to Do All of These from the Get-Go The Twenty-Five Sacred Exercises Putting It All Together Chart Day 1 Chart Day 2 What About Static Stretching? The Rhythm of These Sessions Weekly Plan Yearly Plan Nice Going . . . Very Nice Going

About the Authors Acknowledgments Copyright