The definitive exercise book that the one-million-plus readers of the Younger Next Year® series have been waiting for—and the exercise book that takes the intimidation out of starting a workout routine. Based on the science that shows how we can turn back our biological clocks by a combination of aerobics and strength fitness, it’s a guide that will show every reader how to live with newfound vibrancy, strength, endurance, confidence, and joy—and it goes deep enough to be your exercise companion for life, even if you eventually take it to Masters levels.
Younger Next Year: The Exercise Program combines the best information from the New York Times bestselling Younger Next Year with the cutting-edge knowledge and workouts from Thinner This Year. Here is the revolutionary 10-minute warm-up (critical for maintaining ankle, shoulder, and hip mobility). The five amazing things aerobic exercise will do for your body, and finding the method that works for you. How to get fit better and quicker with intervals. The importance of “whole-body” strength training and “rebooting the core.” Plus, the Twenty-Five Sacred Exercises that will be the foundation for your strength-training routine for life.
Author(s): Chris Crowley , Henry S. Lodge M.D.
Series: Younger Next Year
Publisher: Workman Publishing Company
Year: 2015
Language: English
Commentary: Exercise Program Use the Power of Exercise to Reverse Aging and Stay Strong, Fit, and Sexy
Pages: 197
Title Page......Page 2
Dedication......Page 3
Contents......Page 4
Introduction......Page 7
Chapter 1 - Why Exercise Matters So Very Much......Page 13
When Do We Begin?......Page 15
The Doctor Is In: The New Science of Aging......Page 16
The Signaling System......Page 17
The Doctor Is In: Decay Is Optional......Page 18
What’s the Secret Signal?......Page 19
How Much Exercise Did You Say?......Page 20
What Do You Actually Do?......Page 21
Chapter 2 - The Magic Bullet: Aerobic Exercise......Page 22
Five Amazing Things Aerobics Do for You......Page 23
Doctor’s Orders: Don’t Skip This Box......Page 25
Start Slow......Page 27
How to Calculate Your Maximum Heart Rate......Page 28
Chapter 3 - “It’s Been Awhile . . . ”......Page 29
The Doctor Is In: Long and Slow Aerobic Exercise......Page 30
Join a Gym......Page 32
Go Outdoors......Page 33
Try a Healing Sport......Page 34
The Joy of Swimming......Page 35
Kedging......Page 36
The Rich Hours......Page 38
Levels of Aerobic Exercise......Page 39
Long and Slow for Health......Page 41
Intensity for Health and Fitness......Page 42
Endurance Aerobics......Page 43
Intervals......Page 44
Four Interval Days......Page 45
A Rowing Machine or Scull Interval Day......Page 46
How High to Take Your Heart Rate During Intervals......Page 47
Half-Baked Intervals......Page 48
Chapter 5 - Skip This Chapter......Page 49
Who Cares?......Page 52
Moving the Lactate Threshold......Page 53
All You Really Need to Know Is . . .......Page 54
Chapter 6 - The Astonishing Importance of Strength Training......Page 55
The Doctor Is In: Osteoporosis......Page 56
The Doctor Is In: The Good Stress of Weight Training......Page 57
The Doctor Is In: Arthritis Is No Excuse......Page 59
We Live in Glass Boxes......Page 60
Chapter 7 - Train Movements, Not Muscles: Whole-Body Movement......Page 62
Posture, Stability, Movement: The New Model......Page 63
Life and Movement in Three Dimensions......Page 64
Signaling in Three Dimensions......Page 65
Chris’s Bum Hip......Page 66
Boomers and the Shrinking Margin for Error......Page 67
Chapter 8 - The Three Little Pigs, or Posture and a Strong Core......Page 68
What Is Good Posture?......Page 70
A Note About Sitting......Page 72
What’s Wrong with This Picture?......Page 73
Do Not Bend, Lift, and Twist with Your Back......Page 75
A Word for Athletes......Page 76
Chapter 9 - Preparation for Movement: The Warm-Ups......Page 77
Equipment......Page 78
Warm-Up Exercises �⠀伀渀 夀漀甀爀 䈀愀挀欀Ⰰ 伀渀 夀漀甀爀 匀琀漀洀愀挀栀Ⰰ 伀渀 夀漀甀爀 匀椀搀攀Ⰰ 伀渀 䄀氀氀 䘀漀甀爀猀Ⰰ 䠀愀氀昀ⴀ䬀渀攀攀氀椀渀最Ⰰ 匀琀愀渀搀椀渀最)......Page 79
A Cold Day in Hell......Page 118
Chapter 10 - Strength Training: The Twenty-Five Sacred Exercises......Page 120
No Special Toys Required......Page 121
Repetition and Range of Motion......Page 122
The Doctor Is In: On Falling......Page 123
General Rules for All Exercises......Page 125
A Word About Intensity and Difficulty......Page 126
Don’t Try to Do All of These from the Get-Go......Page 127
The Twenty-Five Sacred Exercises......Page 128
Putting It All Together......Page 186
Chart Day 1......Page 187
What About Static Stretching?......Page 188
Yearly Plan......Page 189
Nice Going . . . Very Nice Going......Page 191
About the Authors......Page 192
Acknowledgments......Page 193
Copyright......Page 197
