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Fitness for Geeks: Real Science, Great Nutrition, and Good Healthby Bruce W. Perry
Synopses & Reviews
If youre interested in how things work, this guide 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 its 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.
This educational and highly useful book shows the hacker and maker communities how to bring science into their health and exercise routine.
There's more to being a geek than most people think when they hear the word, just as there's much more to fitness than the infomercials tell you at 2 a.m. Fitness for Geeks will appeal to a broad audience of scientists, programmers, and anyone with an inquisitive mind who wants to experiment with health the way they tinker with technology. By applying the same technical approach they use to debug software or hack hardware, they will learn both what to do and why it works. Whether they have an established exercise routine and what to dig deeper to realize the physiology behind it, or if they're just looking for a way to get away from the computer to exercise in a way that speaks to them, this book helps readers discover a new method to building and maintaining fitness and a healthy lifestyle.
Just as Jeff Potter brought a new perspective to cooking in O'Reilly's bestselling Cooking for Geeks, Bruce Perry revolutionizes the way any curious person views their fitness in Fitness for Geeks.
About the Author
Bruce W. Perry is an independent software developer and writer, and the author of O'Reilly's Java Servlet & JSP Cookbook and Ajax Hacks. Since 1996, he has developed web applications and databases for various nonprofits, design and marketing firms, as well as publishers. In his spare time, Perry is an active age-group triathlete and has cycled extensively in the Swiss Alps. He lives in the Newburyport, Massachusetts area with his wife and two children.
Table of Contents
; 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; Chapter 1: Fitness and the Human Codebase: Reboot Your Operating System; 1.1 The Cubicle Blues; 1.2 Homing In on a Design Pattern; 1.3 Preinstalled Software; 1.4 Designed to Get Our Butts Kicked; 1.5 The Cranky Anthropologist; 1.6 Hey, the Stone Age Was a Nasty Time; 1.7 The Modern Diet—Its Lame!; 1.8 A Useful Template; 1.9 The Amazin MET; 1.10 Force Quit—Reboot; 1.11 And Now for Something Completely Different; Chapter 2: Fitness Tools and Apps; 2.1 Quantified Self; 2.2 Sports and Fitness Tracking; 2.3 Personal Metrics; 2.4 Gear ? Health; 2.5 Fitbit Tracker; 2.6 Endomondo; 2.7 Fitocracy; 2.8 Garmin Connect; 2.9 NutritionData; 2.10 FitDay; 2.11 The USDA National Nutrient Database; 2.12 Pointy-Headed Searches; 2.13 Connected Devices; Chapter 3: Food Chemistry Basics: Proteins, Fats, and Carbs; 3.1 Empower Yourself; 3.2 Macronutrient Ratios; 3.3 Carbohydrates; 3.4 Protein; 3.5 Fats; 3.6 Ketones; Chapter 4: Micronutrients: Vitamins, Minerals, and Phytochemicals; 4.1 The Nutrient That Roared; 4.2 Apples vs. Twinkies; 4.3 Its a Snap to Keep Yourself Topped Up; 4.4 Whats Ahead?; 4.5 What Are Micronutrients?; 4.6 Figuring Out Your Daily Micronutrient Requirements; 4.7 Aim for Farms and Markets; 4.8 Cooking Alters Micronutrient Content; 4.9 Grade School Nurse Fondly Recalled; 4.10 Vitamins; 4.11 Minerals; 4.12 Getting Micronutrient Information Online: Web Tools; Chapter 5: Food Hacks: Finding and Choosing Food; 5.1 Eat Local: Leave the Big Boxes for the Extras; 5.2 Choosing Food in the Meat Space: Navigating the Modern Supermarkets Shoals; 5.3 Choosing Food in the Digital Space with Apps; 5.4 Hacks for Finding Good Food on the Road; 5.5 Code Crash: Choosing Food in Hard Times; Chapter 6: Food Timing: When to Eat, When to Fast; 6.1 Intermittent Fasting; 6.2 Variations: 19/5 and Eat Stop Eat”; 6.3 The Basics of Intermittent Fasting: Getting Started; 6.4 Eating in Blocks or Windows; 6.5 Dont Be a Hungry Vampire; 6.6 Apps for Fasters; Chapter 7: The Other World: A.K.A. Outside; 7.1 The Sun Is Our Friend; 7.2 Exercising Outside; 7.3 Body-Weight Exercises; 7.4 Outdoor Cross-Training Routines; 7.5 Airport Fitness Hacks; Chapter 8: Hello, Gym! Finding Your Way Around the Fitness Facility; 8.1 Now What?; 8.2 Lifting Is a Good Focus; 8.3 Negative Weightlifting Biases: Get Over Them; 8.4 A Few Jock and Physiology Terms, as Promised; 8.5 Top 40 HIT: High-Intensity Training; 8.6 Resistance-Training Terms; 8.7 Whats Your Plan? How Many Sets and Reps; 8.8 Grand Entry, Time to Warm Up; 8.9 The Bench Press; 8.10 The Military Press; 8.11 The Deadlift; 8.12 The Leg Press; 8.13 The Back Squat; 8.14 Dumbbells; 8.15 Bicep Curls and Hammer Curls; 8.16 Leg Extensions and Cable Pulldowns; 8.17 Instructional Video Sources; 8.18 Using an App, or Not, to Record Sets; Chapter 9: Randomizing Fitness and the Importance of R & R; 9.1 Shock the Monkey; 9.2 Shake It Up in the Morning; 9.3 Im Only Sleeping; 9.4 RESTful Programmers; 9.5 Randomize It; 9.6 Rest and Taper; 9.7 The All-Important Zees; 9.8 Meditation Tools; Chapter 10: Code Maintenance: Human Fueling and Supplements; 10.1 Fueling Fitness; 10.2 Maintaining a Reasonable Protein Intake; 10.3 Make Sure the Tank Is Full; 10.4 Water and Hydration; 10.5 Micronutrient Replenishment; Chapter 11: Lifestyle Hacks for Fitness; 11.1 Hormesis; 11.2 Sports Massage; 11.3 Conclusion; Notes; Chapter 1; Chapter 2; Chapter 3; Chapter 4; Chapter 5; Chapter 6; Chapter 7; Chapter 8; Chapter 9; Chapter 10; Chapter 11; About the Author; Colophon;
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