Fitness For Geeks - PDF

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Fitness For Geeks - PDF

Fitness For Geeks can help you reboot your system and learn the geeky side of fitness. Now you have no excuse!

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If you're interested in how things work,

Make: Fitness For Geeks will help you experiment with one crucial system you usually ignore your body and its health. Long hours focusing on code or circuits tends to stifle notions of nutrition, but with this educational and highly useful book you can approach fitness through science, whether it's investigating your ancestral health or using the latest self-tracking apps and gear.

Tune into components of your health through discussions on food, exercise, sleep, hormesis, and other issues as well as interviews with various scientists and athletes and discover healthy ways to tinker with your lifestyle.

Learn to live in the modern digital world and still be physically vibrant
Examine apps and widgets for self-tracking various fitness issues
Zero in on carbs, fats, proteins, vitamins, minerals, and phytochemicals
Find and choose food, and learn when to eat and when to fast
Reboot your system through movement in the outside world
Select from more than a dozen techniques for your gym workout
Fuel fitness by focusing on the science of nutrition and supplements
Apply lifestyle hacks, such as high-intensity exercise and good stress

Specifications

Bruce W. Perry

Bruce W. Perry played college soccer in New York, then amidst a varied career in journalism and software engineering finished literally (ask his knees!) hundreds of road races and multisport events. He's since moved on to family life and recreational alpine hiking, skiing, and resistance training. He has also written two recent software books for O'Reilly Media. After an unguided youth, he now hangs out weightlifting in gyms again, and climbs with guides now, recently Piz Palu in the Swiss Alps, Mt. Whitney's Mountaineer's Route, and Mt. Rainier.

View Bruce W. Perry's full profile page.

How To Assemble

Chapter 1 Fitness and the Human Codebase: Reboot Your Operating System
1. The Cubicle Blues
2. Homing In on a Design Pattern
3. Preinstalled Software
4. Designed to Get Our Butts Kicked
5. The Cranky Anthropologist
6. Hey, the Stone Age Was a Nasty Time
7. The Modern Diet—It's Lame!
8. A Useful Template
9. The Amazin' MET
10. Force Quit—Reboot
11. And Now for Something Completely Different
Chapter 2 Fitness Tools and Apps
1. Quantified Self
2. Sports and Fitness Tracking
3. Personal Metrics
4. Gear ≠ Health
5. Fitbit Tracker
6. Endomondo
7. Fitocracy
8. Garmin Connect
9. NutritionData
10. FitDay
11. The USDA National Nutrient Database
12. Pointy-Headed Searches
13. Connected Devices
Chapter 3 Food Chemistry Basics: Proteins, Fats, and Carbs
1. Empower Yourself
2. Macronutrient Ratios
3. Carbohydrates
4. Protein
5. Fats
6. Ketones
Chapter 4 Micronutrients: Vitamins, Minerals, and Phytochemicals
1. The Nutrient That Roared
2. Apples vs. Twinkies
3. It's a Snap to Keep Yourself Topped Up
4. What's Ahead?
5. What Are Micronutrients?
6. Figuring Out Your Daily Micronutrient Requirements
7. Aim for Farms and Markets
8. Cooking Alters Micronutrient Content
9. Grade School Nurse Fondly Recalled
10. Vitamins
11. Minerals
12. Getting Micronutrient Information Online: Web Tools
Chapter 5 Food Hacks: Finding and Choosing Food
1. Eat Local: Leave the Big Boxes for the Extras
2. Choosing Food in the Meat Space: Navigating the Modern Supermarket's Shoals
3. Choosing Food in the Digital Space with Apps
4. Hacks for Finding Good Food on the Road
5. Code Crash: Choosing Food in Hard Times
Chapter 6 Food Timing: When to Eat, When to Fast
1. Intermittent Fasting
2. Variations: 19/5 and ï¾Eat Stop Eatï¾
3. The Basics of Intermittent Fasting: Getting Started
4. Eating in Blocks or Windows
5. Don't Be a Hungry Vampire
6. Apps for Fasters
Chapter 7 The Other World: A.K.A. Outside
1. The Sun Is Our Friend
2. Exercising Outside
3. Body-Weight Exercises
4. Outdoor Cross-Training Routines
5. Airport Fitness Hacks
Chapter 8 Hello, Gym! Finding Your Way Around the Fitness Facility
1. Now What?
2. Lifting Is a Good Focus
3. Negative Weightlifting Biases: Get Over Them
4. A Few Jock and Physiology Terms, as Promised
5. Top 40 HIT: High-Intensity Training
6. Resistance-Training Terms
7. What's Your Plan? How Many Sets and Reps
8. Grand Entry, Time to Warm Up
9. The Bench Press
10. The Military Press
11. The Deadlift
12. The Leg Press
13. The Back Squat
14. Dumbbells
15. Bicep Curls and Hammer Curls
16. Leg Extensions and Cable Pulldowns
17. Instructional Video Sources
18. Using an App, or Not, to Record Sets
Chapter 9 Randomizing Fitness and the Importance of R & R
1. Shock the Monkey
2. Shake It Up in the Morning
3. I'm Only Sleeping
4. RESTful Programmers
5. Randomize It
6. Rest and Taper
7. The All-Important Zees
8. Meditation Tools
Chapter 10 Code Maintenance: Human Fueling and Supplements
1. Fueling Fitness
2. Maintaining a Reasonable Protein Intake
3. Make Sure the Tank Is Full
4. Water and Hydration
5. Micronutrient Replenishment
Chapter 11 Lifestyle Hacks for Fitness
1. Hormesis
2. Sports Massage
3. Conclusion

Fitness For Geeks - PDF

Fitness For Geeks - PDF

More Details

Specifications

Bruce W. Perry

How To Assemble

Chapter 1 Fitness and the Human Codebase: Reboot Your Operating System

The Cubicle Blues

Homing In on a Design Pattern

Preinstalled Software

Designed to Get Our Butts Kicked

The Cranky Anthropologist

Hey, the Stone Age Was a Nasty Time

The Modern Diet—It's Lame!

A Useful Template

The Amazin' MET

Force Quit—Reboot

And Now for Something Completely Different

Chapter 2 Fitness Tools and Apps

Quantified Self

Sports and Fitness Tracking

Personal Metrics

Gear ≠ Health

Fitbit Tracker

Endomondo

Fitocracy

Garmin Connect

NutritionData

FitDay

The USDA National Nutrient Database

Pointy-Headed Searches

Connected Devices

Chapter 3 Food Chemistry Basics: Proteins, Fats, and Carbs

Empower Yourself

Macronutrient Ratios

Carbohydrates

Protein

Fats

Ketones

Chapter 4 Micronutrients: Vitamins, Minerals, and Phytochemicals

The Nutrient That Roared

Apples vs. Twinkies

It's a Snap to Keep Yourself Topped Up

What's Ahead?

What Are Micronutrients?

Figuring Out Your Daily Micronutrient Requirements

Aim for Farms and Markets

Cooking Alters Micronutrient Content

Grade School Nurse Fondly Recalled

Vitamins

Minerals

Getting Micronutrient Information Online: Web Tools

Chapter 5 Food Hacks: Finding and Choosing Food

Eat Local: Leave the Big Boxes for the Extras

Choosing Food in the Meat Space: Navigating the Modern Supermarket's Shoals

Choosing Food in the Digital Space with Apps

Hacks for Finding Good Food on the Road

Code Crash: Choosing Food in Hard Times

Chapter 6 Food Timing: When to Eat, When to Fast

Intermittent Fasting

Variations: 19/5 and ï¾Eat Stop Eatï¾

The Basics of Intermittent Fasting: Getting Started

Eating in Blocks or Windows

Don't Be a Hungry Vampire

Apps for Fasters

Chapter 7 The Other World: A.K.A. Outside

The Sun Is Our Friend

Exercising Outside

Body-Weight Exercises

Outdoor Cross-Training Routines

Airport Fitness Hacks

Chapter 8 Hello, Gym! Finding Your Way Around the Fitness Facility

Now What?

Lifting Is a Good Focus

Negative Weightlifting Biases: Get Over Them

A Few Jock and Physiology Terms, as Promised

Top 40 HIT: High-Intensity Training

Resistance-Training Terms

What's Your Plan? How Many Sets and Reps

Grand Entry, Time to Warm Up

Variations: 19/5 and ï¾Eat Stop Eatï¾