Slides for a talk I gave at Open Source Bridge 2011 in Portland, OR. My speaking notes may provide more useful info than the slides (download the deck).
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Geek Fitness
1. Geek Fitness Your body is not just transportation for your brain What is fitness? Diet and why it matters Sitting, standing, walking Strength, endurance, flexibility Sleep 10 habits you need to adopt
49. Links and stuff Diet http://en.wikipedia.org/wiki/Good_Calories,_Bad_Calories http://www.montignac.com/en/ig_tableau.php http://paleoplan.com Posture http://nuchiro.wordpress.com/2011/03/05/what-your-pelvis-may-be-telling-you/ http://blog.amirkhella.com/2011/04/18/the-status-game/ Exercise http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie Sleep http://www.livescience.com/9874-naps-dreams-boost-learning-study-finds.html http://www.livescience.com/13125-sleep-naps-boost-memory.html http://www.nytimes.com/2011/05/31/health/31brody.html Thanks Steve Fittinger, CPT, semi-pro football player, powerlifter (for reviewing these slides and notes for accuracy)
Hinweis der Redaktion
Kurt Sussman, @neophiliac Mom – food activist, Kellogg Foundation lecturer Dad – rocket scientist
Fitness as suitability for a task Support your brain function Enhance your support system so you can Do more Predict your performance better Go beyond your known capabilities with less risk Live longer
Lots of good science behind paleo diet (evolutionary biology) Lots of bad science from nutritionists Nutrition science is HARD because it's impossible to isolate single variables
Hydration allows your body to Manage its pH Lubricate joints Digest food Eliminate waste
Cholesterol: men should be between 220 and 250. Higher increases risk of heart disease, lower increases risk of cancer. Range for women is far more dependent on genetics, safer to be a little on the high side Why doesn't your doctor know this? Statin drug sales make a ton of money. 'Low-fat' suggestion came from Ancel Keyes, a terrible scientist with a political agenda
Calories from carbs don't fuel your body in the same way as e.g. calories from fat Best part of movie 'Fathead' is the insulin explanation Eliminating insulin spikes and dips will make you more productive and more predictably productive Use glycemic index of foods, a predictor of insulin production Yes, you need enough calories
Sit, stand, walk, run
Each section of your body is supported by the section below If they aren't balanced on top of the section below, you're straining muscles
John Inzer (on right) weighs 165, deadlifts 780. Why increase strength? Increase metabolism Bone and joint health Do more Balance weaknesses
Clockwise: box squat, deadlift, owerhead press, bench press Use the box to start, hips should be level with knees (unless you have knee problems)
Shoulder lock Same for all lifts!
Takes a long time to get benefit from cardio You're a dysfunctional animal if you don't do it Heart rate is useless, VO2 hard to measure Shoot for a good sweat (drink more water!) Min. 40 minutes for fat burning (lifting burns more fat, diet prevents new fat)
Flexibility can prevent injuries Stimulates circulation Slows some outward signs of aging Geeks need to stretch hips and glutes 4 wrist and forearm stretches to prevent RSI
Deep sleep activates 'sleep spindles' (~1-second burst of neural activity), which file your day's memories in long-term storage. Lower spindle count and/or less deep sleep strongly correlated with memory loss Leptin tells your body when it's full; more leptin means you'll eat less