Fitness for Geeks by Perry, Bruce W. -- Read -- Imperial Library of Trantor

Index

Fitness for Geeks: Real Science, Great Nutrition, and Good Health SPECIAL OFFER: Upgrade this ebook with O’Reilly Preface

METs Anyone? The Food Angle The Mashed-up Ancient Angle Annals of Experimentation The “Measure First” Mantra How to Use This Book Acknowledgments Safari® Enabled

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

The Cubicle Blues

Movement, We Hardly Knew Ye Free-Falling

Homing In on a Design Pattern Preinstalled Software

The Pre–Convenience Store Era Ancestors Five Seconds to Midnight

Designed to Get Our Butts Kicked The Cranky Anthropologist Hey, the Stone Age Was a Nasty Time The Modern Diet—It’s Lame!

Evolutionary Discordance: It’s SAD Don’t Crash Your Own Software

A Useful Template

Chair Men of the Bored

The Amazin’ MET Force Quit—Reboot And Now for Something Completely Different

Mindfulness Geek Gear Hard-Boiled Eggs to Go Dude, Take the Stairs OCD About Health Hey, He Likes Me! Knock Off Some Bench Presses It All Adds Up to Something Good

2. Fitness Tools and Apps

Quantified Self Sports and Fitness Tracking Personal Metrics Gear ≠ Health Fitbit Tracker

The Dashboard Nifty Charts Logging with Fitbit Mobile Version Online Community Fitbit API

Endomondo

Exporting Files from Endomondo How Many Times Around the World?

Fitocracy Garmin Connect NutritionData FitDay The USDA National Nutrient Database Pointy-Headed Searches

PubMed Google Scholar

Connected Devices

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

Empower Yourself Macronutrient Ratios

The Ole 30-50-20 Maneuver RDAs

Carbohydrates

Major Sugar Buzz Glucose Is Energy Fuel, but Not by the Ton Analyzing Your Carbs Polysaccharides, or Starches

Protein

Proteins Do Important Stuff Essential Amino Acids Eating Protein

Fats

SatFats vs. PolyFats Eating Fat Omega 6 vs. Omega 3 Fat Ratio

Bump up those n-3s Our genes are selected for closer to 1:1

Health Hack: Testing for Omega 3

Ketones

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

Fat-Soluble Vitamins

Vitamin A

Vitamin A toxicity

Vitamin D

We geeks are often indoor creatures The biosynthetic process It’s a dessert topping—it’s a hormone! Sources of Vitamin D Supplements Supplement thoughtfully Testing for D

Vitamin E

E and C supplements

Vitamin K

Water-Soluble Vitamins

B vitamins Vitamin C

Minerals

Macrominerals

Calcium

Vitamin D and calcium work together

Magnesium Phosphorus Potassium Sodium chloride (salt) Sulfur

Trace Minerals

Getting Micronutrient Information Online: Web Tools

NutritionData FitDay on Vending-Machine Fare

Needs work: Potassium to sodium ratio

USDA National Nutrient Database Linus Pauling Institute Micronutrient Information Center USDA Interactive Calculator National Institutes of Health, Office of Dietary Supplements Factsheets

5. Food Hacks: Finding and Choosing Food

Eat Local: Leave the Big Boxes for the Extras

Choosing Foods Locally Farmer’s Markets Community Supported Agriculture Your Own Victory or Rooftop Garden Community Gardens

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

Mastering the Layout It’s the Positioning, Stupid

Choosing Food in the Digital Space with Apps Hacks for Finding Good Food on the Road Code Crash: Choosing Food in Hard Times

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

Intermittent Fasting Variations: 19/5 and “Eat Stop Eat” The Basics of Intermittent Fasting: Getting Started Eating in Blocks or Windows Don’t Be a Hungry Vampire Apps for Fasters

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

The Sun Is Our Friend Exercising Outside

Walking

Recovery plan Family stroll Walking tools Little things add up

Sprinting

Sprint efficiencies The long and the short of it Sprint protocols Sprinting a soccer field Maximum effort, not steady state The mental game Time to go all out Specific sprinting protocols Tabata sprints Make it up

Run/Cycle/Sprint Hybrids

Fartleks Body speeds

Body-Weight Exercises

Push-ups Inverted Push-ups Pull-Ups/Chin-Ups

How to do a pull-up Trick or program yourself for more push-ups and pull-ups

Planks Running Jumps Hiking and Climbing

Escape valve from the “thousand little stresses” Tools for hiking and trekking

Endomondo mashed up with Google Earth Backpacker GPS Trails

Outdoor Cross-Training Routines

Beach Fit Workout Alpine Skiing/Snowboarding

Alpine Replay More ski tracking

Airport Fitness Hacks

Create Your Own Airport Exercise Beware of the Terminal Zombies

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

TEE Formula

Top 40 HIT: High-Intensity Training Resistance-Training Terms

Reps ‘n’ Sets Sessions and Volume The RMs: Repetition Maximum Percentages of RM

What’s Your Plan? How Many Sets and Reps

The 1-Set Method Pre-Exhaustion GAIN and WODs Low-Rep Methods Split Routines and Compound Sets

Grand Entry, Time to Warm Up The Bench Press The Military Press The Deadlift The Leg Press The Back Squat Dumbbells Bicep Curls and Hammer Curls Leg Extensions and Cable Pulldowns Instructional Video Sources Using an App, or Not, to Record Sets

Men’s Health Workouts Tracking on Bodybuilder.com CrossFit

Cross-training

9. Randomizing Fitness and the Importance of R & R

Shock the Monkey Shake It Up in the Morning I’m Only Sleeping RESTful Programmers Randomize It

The WOD Shop GAIN Fitness Mashing Up Your Sports Devices

Rest and Taper

Decelerate, Strategically The Wound Healing School RestWise

The All-Important Zees

Sleep Basics Sleep Stages: NREM and REM Low-Tech Sleep Tracking Hacking Your Sleep with the Zeo Sleep Manager

The Zeo Web API API nitty-gritty

More Web Tracking

Meditation Tools

Vonnegut Would Have Grokked It

10. Code Maintenance: Human Fueling and Supplements

Fueling Fitness Maintaining a Reasonable Protein Intake

How Much Protein Is Enough? Tools

Make Sure the Tank Is Full

Basal Metabolic Rate and Activity Calculator Pre-Exercise Eating All Protein Is Not Created Equal Carbs and Protein: Both in the Mix

Water and Hydration

Guidelines Cold and Altitude Also Affect Hydration

Micronutrient Replenishment

RDA Levels May Not Be Enough

11. Lifestyle Hacks for Fitness

Hormesis

Cold and Heat Stress

Tools Cryotherapy

Exercise Stress Caloric Restriction and Fasting Assorted Hormetic Activities

Sports Massage Conclusion

A. Notes

Chapter 1 Chapter 2 Chapter 3 Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Chapter 9 Chapter 10 Chapter 11

B. About the Author Index About the Author Colophon SPECIAL OFFER: Upgrade this ebook with O’Reilly

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