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Healthy habits
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Geek Fitness

  1. 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
  2. 2. Says Who? Kurt Sussman @neophiliac [email_address]
  3. 3. Failures and Successes Failures <ul><li>AC separation
  4. 4. Stretched ligament
  5. 5. Torn ligaments inside both shoulders
  6. 6. Destroyed 1 st metatarsal joint
  7. 7. Countless broken toes
  8. 8. RSI and 'laptop back'
  9. 9. Weight: 190 in Feb 2009 </li></ul>Successes <ul><li>DL: 2x, Squat: 1.5x, Bench: 1x
  10. 10. Weight: 170 ± 3 for over 2 years
  11. 11. Cut my chiropractor visits from 2/month to 2/year
  12. 12. I can still carry my daughter (almost 12)
  13. 13. Born in 1961, and I'm still going </li></ul>
  14. 14. Fitness fit·ness (fĭt'nĭs) n. <ul><li>The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition.
  15. 15. A state of general mental and physical well-being.
  16. 16. The state of being suitably adapted to an environment. </li></ul>The American Heritage® Stedman's Medical Dictionary Copyright © 2002, 2001, 1995 by Houghton Mifflin Company.
  17. 17. What's the point?
  18. 18. Diet is not a verb
  19. 19. Your Mama Didn't Lie: You Are a Unique Snowflake <ul><li>Nutrition science describes populations
  20. 20. You are not a population
  21. 21. Use the results of studies as a starting point </li></ul>
  22. 22. Every snowflake needs water Please drink some now.
  23. 23. Science, y'all!
  24. 24. Politics vs. Science The good guys do not win in the end
  25. 25. Calories are a distraction Insulin production is a better metric
  26. 26. Glycemic Index Food GI Table sugar 70 White bread 85 White rice 70 Brown rice 50 Carrots 85 (cooked) 30 (raw) Watermelon 75 Cherries 25
  27. 27. Posture
  28. 28. Learn to stand up straight
  29. 29. Your vertebrae:
  30. 30. Exercise Strength Endurance Flexibility
  31. 31. Bulk vs. Strength
  32. 32. 4 Basic Lifts
  33. 33. Plus the one geeks need most: <ul><li>The barbell row supports your upper back, neck, and shoulders.
  34. 34. “Stand up straight!”
  35. 35. “Don't slouch!” </li></ul>
  36. 36. Exercise Break
  37. 37. Cardio
  38. 38. Flexibility
  39. 39. Sleep Inbox Zero for your brain Dreams increase learning More deep sleep == more leptin
  40. 40. 10 Habits <ul><li>Drink water when you wake up
  41. 41. Warm up, exercise, THEN stretch
  42. 42. Pay attention to your food habits
  43. 43. Eat more low glycemic index foods
  44. 44. Exercise regularly (at least 3x/week) </li></ul><ul><li>Skip the carbs, not the fatty foods
  45. 45. Drink water every hour or so
  46. 46. Breath deeply and intentionally
  47. 47. Seek out the stairs, the hills, the longer walking route
  48. 48. Drink water before you go to bed </li></ul>
  49. 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)

Notas do Editor

  • 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&apos;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&apos;t your doctor know this? Statin drug sales make a ton of money. &apos;Low-fat&apos; suggestion came from Ancel Keyes, a terrible scientist with a political agenda
  • Calories from carbs don&apos;t fuel your body in the same way as e.g. calories from fat Best part of movie &apos;Fathead&apos; 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&apos;t balanced on top of the section below, you&apos;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&apos;re a dysfunctional animal if you don&apos;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 &apos;sleep spindles&apos; (~1-second burst of neural activity), which file your day&apos;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&apos;s full; more leptin means you&apos;ll eat less