Aynu wajahno, noqoshada "geek" (sida ay dadku u fahmaan ereyga maanta) inta badan waxay ku lug leedahay fadhiyo badan oo hareeraha ku dheggan kumbuyuutarka ama shaashadda ciyaarta fiidiyowga. Geeks waxay leeyihiin avatars kuwaas oo sameeya waxyaabo aad u firfircoon oo ku jira adduunyada casriga ah, halka qofka ka dambeeya avatarku asal ahaan ku fadhiyo kursi kaliya oo dhaqdhaqaaqa hal gacan ama laba suul. Ciyaarta fiidyaha waan ku caajisay, sidaas darteed xitaa ma haysto avatar-ka oo ku ordaaya waxyaabo uu igu tumanayo. Kaliya halkan waan fadhiyaa oo ku qor oo dhaqaaqaa stylus ama mouse. Iyo qaabka noloshayda dhabta ah ee hubaal ah ayaa muujinaya. Tani waa sababta aan runtii u rajaynayo inaan dib u eego Fitness for Geeks . Rajadii^(Was) aan u hamuun qabay ma xaq baa? Aan^(Let) aragno.

Haddaba, waa maxay geek si kastaba? Oo waa maxay taam?

Qoraaga, Bruce W. Perry , ayaa isla markiiba dareenkayga qabsaday qeexitaankiisa geek. Waa kan waxa uu ku yidhi.

Kaliya weydii qoyskayga. Waa aniga. (Oo walaalkay qareenku xitaa wuu ogaan lahaa waxa "quotidian" macnaheedu yahay - maalin kasta - adoon fiirineynin.) Waxaan u sharxi karaa walxaha kombuyuutarka walaalaheyga aan tignoolajiyada ahayn ee aysan ogeyn inay jiraan oo u sheego sida loo hagaajiyo wax walba way jabaan. Xaqiiqda murugada leh ayaa ah in maalmaha badankooda aan jimicsiga maskaxdayda oo aan jimicsiga samaynayo jidhkayga.

Sida cad, waxaan muddo dheer u baahday in aan fanny ka soo dejiyo kursiga oo jidhkayga oo dhan dhaqaaqo. Habka buuggani ma bixiyaa dhiirigelinta in taas la sameeyo? Aad ayaan u dhiirri-galiyay markaan akhriyay qeexida "fitness."

Ka madax banaan ruuxa oo si aan la celin karin u xiiseeya... hubi. Jir ahaan waa ka xoog badan yahay... waa in aan haysanaa. Gabow sidoo kale waan awoodnaa... haa, aan tagno!

Dadka iyo cabbirada

Geeks waxay jecel yihiin inay isticmaalaan halbeegyada cabbirka, oo ay qiyaasaan waxyaalaha, oo ay ka fikiraan waxyaalaha xagga hardware iyo software. Taasi waa sababta uu buuggu ku bilaabmayo fikradda ah in dadka aan "codeed" la fadhiisan maalinta oo dhan. Runtii, nalooma qorshayn inaan u fadhiisanno sida aan u fadhino (macnaha dadka kuraas leh). Uma jeedno inaan cunno walxaha aan cunno, loogumana talagelin inaan ku hoos jirno ilo iftiin macmal ah, mana aha inaan sameyno waxyaabo kale oo badan oo awoowayaasheen aysan u kobcin inay sameeyaan - laakiin waan sameynaa. iyaga si kastaba. Si loo dhimo wanaagayada.

Haddaba sidee buu geek u bilaabaa inuu ka tago noocaas oo kale ah ugu dambeyntii dabeecadda is-burburinta oo uu bilaabo inuu u dhaqaaqo nolol caafimaad leh? Si ka sii wanaagsan^(Better) , sidee tan loo samayn karaa iyada oo aan la helin isbeddello habdhaqan xagjir ah oo gebi ahaanba ka fogaan doona hab nololeedka geek (oo si aad ah u quruxsan in ay si degdeg ah u fashilanto)? Qoraagu waxa uu qaataa hab aad u xariif ah, isaga oo sharaxaya sida bini'aadamka "software horay loo rakibay" u shaqeeyo, iyo sababta ku noolaanshaha ku noolaanshaha, kursi-fadhiga naga dhigayo daal iyo jirro, ka dibna si sax ah ugu dhaqaaqo sharaxaadda farabadan ee shabakadaha geeky iyo qalabka. kuwaas oo aan kaliya ku fiicnayn in lagu ciyaaro laakiin dhiirigeliyayaasha ugu fiican ee dhaqdhaqaaqa.

In la jeclaado qalabkii u dambeeyay ee wizbang-ga ayaa si qurux badan loo siiyay geeks, sax? Oo haddii qalabyadu naga caawiyaan inaan ka baxno nolosha fadhiidnimada ah, aad bay u fiican tahay. Maalmahan waxa aanu haysanaa boqolaal apps iyo gizmos kuwaas oo noo ogolaanaya in aynu la socono dhaqdhaqaaqa iyo cuntada, aynu sii socono, oo aynu la socono waxa uu ugu yeedhay "cabirka shakhsi ahaaneed" sida cadaadiska dhiigga, miisaanka, iyo garaaca wadnaha.

Mr. Perry wuxuu ku bilaabmayaa aniga oo aan jecelahay shakhsi ahaan, FitBit Tracker , kaas oo wakiil ka ah dhammaan marti-geliyaha cusub ee dhawaanahan oo si buuxda uga faa'iideysanaya tiknoolajiyada casriga ah ee ugu fiican. Looma baahna in la isku dayo in la ogaado sida loo dejiyo pedometer-kii hore si uu u dhigmo dhererka socodkaaga - FitBit Tracker^{(FitBit Tracker)} iyo aaladaha kale ee la midka ah waxay isticmaalaan xawaaraha si ay kuu sheegaan inta aad soo martay, iyo shabakadaha internetka ee la xidhiidha ayaa ku tusaya. dhammaan noocyada jaantusyada waxtarka leh, garaafyada, iyo tirakoobyada si ay kuugu sii socdaan socodka.

Kadibna waxaa jira dood qotodheer oo ku saabsan mobilada iyo apps-ku-saleysan webka kuwaas oo kuu oggolaanaya inaad la socoto dhaqdhaqaaqaaga, ama gacanta ama iyadoo lala kaashanayo aaladda sida Garmin GPS . Ma jirto si uu buug uga doodo dhammaan xulashooyinka-taasi waxay qaadanaysaa encyclopedia. Laakiin qoraagu wuxuu ku dhuftay qodobbada ugu sarreeya oo sharraxaya halka qofka xiisaynaya uu ka heli karo macluumaad badan.

Dood ku saabsan dhowr apps iyo goobo xogta nafaqeynta lagala socon karo ayaa si macquul ah u horseedaysa afar cutub oo ay ka buuxaan talooyin nafaqo oo weyn.

Waxa aad cunayso, sida aad wax u cunto, marka aad wax cunto

Fitness for Geeks waxa ay gashaa faahfaahin cajiib ah oo ku saabsan nafaqooyinka iyo aasaaska nafaqada. Waxa laga yaabaa in aad buugaag hore u akhriday halka xogtan oo kale ay u muuqato in loogu talo galay in lagu seexiyo si toos ah ama haddii kale bejeeberka aad ka nixiso sababtoo ah wax kasta oo aad samaynayso waad khaldan tahay. Ma aha buuggan. Waxay heshay tafaasiil qotodheer oo farsamo oo ku saabsan dhammaan noocyada nafaqooyinka iyo sababta ay muhiim u yihiin iyo sababta aan ugu baahanahay inaan ku ilaalino dheellitirka. Waxay hoos u dhigtaa fikradda "karbohaydraytyada" iyo siyaabaha ay labadaba karbohaydraytyada iyo sonkorta fudud ay dheefshiidka u yihiin (iyo sababta ku-noolaanshaha cuntada nacnaca iyo Cheetos maahan kaliya aragti ahaan adiga kuu xun). Waxay sharraxaysaa sababta noocyada kala duwan ee nafaqooyinka loogu baahan yahay in la isku dheellitiro midba midka kale.

Waxa kale oo uu buuggu ka hadlayaa faytamiinnada iyo macdanaha oo uu sharaxay sababta ay lagama maarmaanka u yihiin caafimaadka wanaagsan, iyo hababka ugu fiican ee aad ku ogaan karto inta ay le’eg tahay waxyaabahan aad u baahan tahay si aad u hesho wanaagga jidhkaaga.

Waxyaabo cajiib ah. Wax badan oo ku saabsan nafaqada waxaan ka bartay akhrinta cutubyadan intii aan sameeyay ka dib markii aan xaaqay buugaag kale oo badan oo la sheegay in ay sharxayaan waxyaalahan laakiin waligood ma samayn. Ma jirto si aan u soo koobi karo dhammaan—si dhab ah, buugga hel oo waxaad heli doontaa waxbarasho.

Dukaan oo ha tuurin

Dabadeed waxaa jirta sharraxaad qotodheer oo ku saabsan sida iyo meesha iyo goorta aad wax ka iibsanayso. Fitness for Geeks waxay daaha ka qaadaysaa hab-dhaqanka qaabaynta supermarket-ka ee caadiga ah, iyo sida si maldahan sanka loogu suuleeyo iyaga.

Waxaa jira qayb aad u fiican oo ku saabsan isticmaalka apps si loo helo meelaha ugu fiican ee lagu iibsado cuntada, iyo sida loo maareeyo dukaanka caadiga ah si caqli leh (iyo geeks waa caqli qeexan, marka tani waa walax cajiib ah).

Waxaana jira talo ku saabsan sidaad u heli lahayd cuntada ugu fiican marka aad safarka ku jirto iyo sida aad caafimaadka u ilaalin lahayd marka aad ku xayiran tahay wax ka cunista makhaayadaha wadada.

Waxaan ka shakiyey cutubyada soonka. Inkastoo qoraagu si taxadar leh u sharaxay faa'iidooyinka caafimaadka, hubaal soonku maaha mid loogu talagalay qof kasta, geek ama aan-geeg. Dadka qaar ayaa qaba arrimo caafimaad oo soonka ka dhigaya fikrad aad u xun, ka mid ah dadkaas ma filayo in arrintan si taxadar leh looga fiirsaday.

Dhaqdhaqaaqa saxda ah

Qaybta labaad ee buuggu waxa ay u heellan tahay jimicsi, waxaana hubaal ah in aanay sidaa ugu badnayn guud ahaan, dad cusub oo aan fadhiyin sida qaybtii hore ay ahayd. Way iska caddahay bilawgii in qoraagu aanu ahayn qaar ka mid ah dadka deggan cubicle ee soo baxaya iftiinka qorraxda markii ugu horreysay muddo sannado ah - waa cayaaryahan dhab ah. Tani waxay ka dhigeysaa habka uu u jimicsado oo ka duwan kan bilawga ah in ay tahay wax yar marka hore.

Waxa kale oo uu u malaynayaa in geek uu leeyahay talefan casriga ah sidaas darteedna uu isticmaali karo barnaamijka ' Endomondo app' si uu ula socdo masaafada iyo faahfaahinta kale. Um... maya. Waan hubaa in aan ku jiro tiro aad u yar, laakiin ma haysto talefan casriga ah. Kan ugu dhow ee aan heli karo waa jiilka 3aad iPod Touch , taasina kuma shaqayn doonto Endomondo . Waxaan jeclaan lahaa inaan arko talooyinka app ama qalab u dhigma oo aan isticmaali karo si aan u sameeyo wax la mid ah.

Doodaha ku saabsan orodka, orodka, iyo baaskiil wadida xawaaraha sare runtii ma aqoonsanayaan xirfadaha heerka bilowga ah. Waxaa jirta hadal kooban oo sheegaya in dadka cusub qaarkood aysan awoodin inay sii wadaan, laakiin guud ahaan waxay u muuqataa in qoraagu u maleynayo in akhristuhu uu leeyahay heer sare oo taam ah oo ka sarreeya kiisku. Mar kale^(Again) , waxa uu si cad u sheegay in uu yahay ciyaartoyga oo uu u malaynayo in aanay waxyaalahani ku adkaan doonin akhristayaasha. Waxa aan u arkay in habkan uu gebi ahaanba khilaafsan yahay qaybta hore ee buugga, halkaas oo uu ku dhiirigelinayo dadka muddada dheer fadhiyey in ay kacaan oo guuraan. Kacitaanka iyo dhaqaaqiddu waa inay noqdaan hab tartiib tartiib ah haddii aanad la qabsan. Sprinting ayaa aad uga sii durugsan khadka.

Qaybta jimicsiga miisaanka jidhka ( riix-sare, jiid-jiid iyo wixii la mid ah) waxay ku dhacdaa dhibane isla malo. Run ahaantii aad ayaan u qoslay markii aan tan arkay:

Haddii aadan weli sameyn karin 30-50 riix? Immisa qof oo hadda bilaabay inay taam noqdaan ayaa maamuli doona xataa ilaa 10 riix si ay u bilaabaan? Mar labaad waxaan filayaa in Mr. Perry uu maskaxda ku hayo dad isaga u gaar ah, ama ku dhow tiisa, heerka jirdhiska.

Isla sidaas oo kale ayaa loogu talagalay qaybaha socodka, tabobarka isdhaafka, jimicsiga xeebta, iyo barafka. Inta badan waxaa loogu talagalay ciyaartooyga halista ah ee isticmaali kara taleefanka casriga ah ee dabagalka xogta. Si aan daacad u ahaado, sida qof cusub oo taam ah oo aan lahayn casriga casriga ah ee loo baahan yahay, waxaan dareemay in la iga tagay. Waxaan rajeynayay macluumaad dheeraad ah oo ku saabsan sida loo isticmaalo jirka iyo farsamada aan gacanta ku hayo.

Gudaha iyo dibaddaba jimicsiga

Qaybta ku saabsan jimicsiga jimicsiga ama goobta jimicsiga ayaa ka yara fiicnaaday. Waxaan jeclaan lahaa inaan akhriyo markii aan lahaa xubin ka mid ah jimicsiga, sababtoo ah waxaan ahaa mid aad u qurux badan kaligeyga oo waxay ahayd inaan sameeyo waxa ugu fiican ee aan kari karo si aan u qaabeeyo jimicsigayga joogtada ah. Cutubku wuxuu diiradda saarayaa la shaqaynta miisaanka iyo tababarka iska caabinta, iyadoo fikradda ah in dadka intooda badan ay ku samayn karaan waxyaalahan mashiinnada iyo miisaanka laga heli karo celceliska jimicsiga. Hal shay oo aan diidi lahaa waa fikradda isticmaalka abka casriga ah. Jimicsiyaal badan ayaa si gaar ah taleefannada uga mamnuuca qolalka jimicsiga.

Waxaa jira sawirro badan oo qaybtan ah, kuwaas oo muujinaya isticmaalka habboon ee mashiinnada caadiga ah. Waxaa hubaal ah inay mudan tahay wakhtigaaga inaad sawirrada ku barato haddii aad ku cusub tahay goobta jimicsiga. Ogaanshaha waxaad samaynayso waxay wax badan ka taraysaa inaad iska ilaaliso dhibaatooyin halis ah.

Diiri, qabooji, Z bax

Buuggu waxa uu ku soo gunaanadayaa qaybo sharaxaya muhiimada ay leedahay in aan lagu dheggan isla maalin kasta, in la helo nasasho ku filan, si fiican loo seexdo iyo farsamooyinka ka fiirsashada. Waxaan u maleynayay in qaybahan ay matalaan xilliga "qabow" ka dib jimicsiga. Waxaa jira kheyraad badan oo wanaagsan oo halkan lagu sheegay hal mar dhammaantoodna uma baahna taleefan casriga ah. Waxaan si gaar ah u xiisaynayay apps-ka meditation-ka, kuwaas oo ah kuwo aad qaali u ah una eg inay mudan yihiin in la helo.

Ka dib, waxaa jira qaybo dib ugu laabanaya qaar ka mid ah waxyaabaha lagu soo koobay cutubyada nafaqeynta, iyada oo sahaminta dheeraadka ah ee qaadashada borotiinka, heerarka dheef-shiid kiimikaadka, fuuq-celinta, iyo muhiimadda ay leedahay buuxinta nafaqooyinka iyo dareeraha inta lagu jiro jidka. Waxay ila tahay in arrimahan ay ahayd in lagu daboolo qaybta nafaqeynta oo xoogga la saaro, sababtoo ah dhammaantood waa muhiim.

Haddaba, maxaan u malaynayay?

Guud ahaan, buugani waa kheyraad aad u wanaagsan. Si fiican baa loo qoray oo si cad ayaa loo baadhay, qoraaguna wuu garanayaa waxa uu ka hadlayo. Macluumaadka ku saabsan nafaqeynta iyo nafaqeynta ayaa si gaar ah u wanaagsan, oo aad uga sahlan in la fahmo marka loo eego buugag badan oo la mid ah. Mareegaha internetka, apps-ka, isku xirka iyo agabyada kale aad bay ugu fiican yihiin ujeeddooyinkooda waxaana jira fursado badan oo aad ku heli karto ilo kale kaligaa.

Qaybaha jimicsigu way gaabiyaan, fikradayda, in aan la siinin ku dhawaad ​​ku filan bilawga. Jimicsiga halista ahi maaha wax ay dadku ka boodi karaan qaab nololeedka fadhiidka ah oo ay ku heli karaan guul degdeg ah. Waa inay jirtaa xilli waxbarasho oo buuggu taas ma aqoonsanayo. Waan hubaa inaan dhamaanteen jecelnahay inaan noqono ciyaartoy heersare ah sida Mr. Perry , laakiin waxaan sharad ku galay xitaa inuusan orod ku jirin markii ugu horeysay ee uu cagta saaro orod. Waxaan rajeynayaa in daabacadaha mustaqbalka ee buuggu ay noqon doonaan kuwo loo dhan yahay.

Xukunka

Xaqiiqda ah in qaar ka mid ah buuggu aan loogu talagelin kuwa bilowga ah macnaheedu maaha in aan la qabsan karin si ay ugu habboonaato heerarka fayaqabka ee aad u hooseeya, iyada oo la adeegsanayo fikrado iyo hal-abuurnimo (in kasta oo qoraagu ay ahayd inuu sameeyo ugu yaraan wax yar taas anaga). Geeks waa xariif qeexid ahaan. Haddii aynaan weli ordi karin in ka badan 15 ilbiriqsi markiiba, waxaan ogaan doonaa siyaabo lagu horumariyo. Shabakadda internetka iyo apps-yada liiska ku jira waxay leeyihiin wax u dhow qof kasta, oo aynu wajahno, waxa kaliya ee ay qaadanayso waa dhiirigelin yar, wax kasta oo ka shaqeeya inay kaa saaraan fanny-gaaga oo aad ku fiicnaato.

Book Review - Fitness for Geeks

Let's face it, being a "geek" (аs people understand the term today) often involves lots of ѕitting around stаring at a computer or video game screen. Geeks have avatars who do incredibly active thingѕ in virtυal worlds, while the person behind the avatar is basically just sitting on a chair moving one arm or а couрle of thumbs. I am lousу at video games, so I don't eνen have an аvatar running around blowing things to ѕmithereens for me. I just sit here and type and move a stylus or a mouse. And my real-life shape sure shоws it. This is why І really looked forward to reviewing Fitness for Geeks. Was my eager anticipation justified? Let's see.

So, just what is a geek anyway? And what's fitness?

The author, Bruce W. Perry, grabbed my attention right away with his definition of a geek. Here's what he had to say.

Just ask my family. That's me. (And my brother the lawyer would even know what "quotidian" means—everyday—without having to look it up.) I can explain computer stuff to my non technological brothers that they didn't know existed and tell them how to fix nearly everything they break. The sad reality is that most days I'm exercising my brain and not my body.

Clearly, I have long needed to get my fanny off the chair and my whole body moving. Does this book's approach provide the inspiration to do that? I was very encouraged when I read the definition of "fitness."

Independent of spirit and irrepressibly curious... check. Physically stronger... gotta have it. Aging as well as we can... yeah, let's go!

People and metrics

Geeks like to use units of measure, and quantify things, and think about things in terms of hardware and software. That's why this book starts with the idea that people are not "coded" to sit around all day. In fact, we were not designed to sit the way we (meaning people who have chairs) do. We aren't meant to eat the stuff we eat, and we're not meant to be under artificial light sources, and we're not supposed to do a lot of other things that our ancestors did not evolve to do—but we do them anyway. To the detriment of our well-being.

So how does a geek begin to abandon that kind of ultimately self-destructive behavior and start moving toward a healthier life? Better yet, how can this be done without radical behavior changes that would be totally alien to the geek way of life (and thus pretty much doomed to immediate failure)? The author takes a very clever approach, explaining how human "preinstalled software" works, and why a cubicle-living, chair-sitting existence makes us tired and sick, and then moving right into an explanation of a bunch of geeky web sites and gadgets that are not only cool to play with but excellent motivators for motion.

Loving the latest whizbang gadgets is pretty much a given with geeks, right? And if the gadgets help us get away from the sedentary life, so much the better. These days we have hundreds of apps and gizmos that let us track motion and food, keep us moving, and keep track of what he calls "personal metrics" such as blood pressure, weight, and heart rate.

Mr. Perry starts off with my own personal favorite, the FitBit Tracker, which is representative of a whole host of recent inventions that take full advantage of the best of modern technology. No need to try to figure out how to set an old-style pedometer to match the length of your stride—the FitBit Tracker and other similar devices use an accelerometer to tell you how far you've walked, and the associated web sites show you all kinds of useful charts, graphs, and statistics to keep you moving along.

Then there's an in-depth discussion of mobile and web-based apps that let you track your own activities, either manually or in conjunction with a device such as a Garmin GPS. There's no way any book can discuss all the options—that would take an encyclopedia. But the author hits the high points and explains where the person who's interested can find a lot more information.

A discussion of several apps and sites where nutrition data can be tracked leads logically into four chapters full of great nutritional advice.

What you eat, how you eat, when you eat

Fitness for Geeks goes into incredible detail about nutrients and the basics of nutrition. You may have read books before where this kind of information seems designed either to put you straight to sleep or else scare the bejeebers out of you because no matter what you're doing, you're doing it all wrong. Not this book. It's got in-depth technical details about all kinds of nutrients and why they're important and why we need to keep them in balance. It demystifies the concept of "carbs" and the ways in which both carbohydrates and simple sugars are metabolized (and why subsisting on a diet of candy bars and Cheetos is not just theoretically bad for you). It explains why the various kinds of nutrients need to be balanced against each other, and how to accomplish that without making yourself sick.

The book also discusses vitamins and minerals and explains why they are essential for good health, and the best ways to figure out how much of these things you need to take for your own body's well-being.

Wonderful stuff. I learned more about nutrition by reading these chapters than I did after plowing through a lot of other books that purported to explain these things but never really did. There's no way I could possibly summarize it all—seriously, get the book and you'll get an education.

Shop and don't drop

Then there's an in-depth explanation of how and where and when to shop for food. Fitness for Geeks exposes the typical supermarket's layout practices, and how to figuratively thumb your nose at them.

There's a great section on using apps to find the best places to buy food, and how to navigate the conventional supermarket intelligently (and geeks are by definition intelligent, so this is brilliant stuff).

And there's advice on how to find the best food when you're traveling and how to stay healthy when you're stuck eating at restaurants on the road.

I was skeptical about the chapters on fasting. While the author does carefully explain the health advantages, fasting is definitely not for everyone, geek or non-geek. Some people have health issues that make fasting a really bad idea, and as one of those people I don't think this issue was considered carefully enough.

Moving right along

The second half of the book is devoted to exercise, and it's definitely not as much for a general, newly-not-sedentary public as the first half was. It's clear from the beginning that the author is not some cubicle dweller emerging into the sunlight for the first time in years—he's a serious athlete. This makes his approach to exercise different enough from that of the beginner that it's a little off-putting at first.

He also assumes that a geek has a smartphone and can therefore use the Endomondo app to keep track of distance and other details. Um... no. I'm sure I'm in a very small minority, but I don't have a smartphone. The closest I can get is a 3rd generation iPod Touch, and that won't work with Endomondo. I would have liked to see suggestions for an equivalent app or gadget I could use to do the same thing.

The discussions of sprinting, running, and high speed cycling don't really acknowledge beginner level skills. There's a brief mention that some newcomers might not be able to keep up, but in general it seems that the author assumes the reader has a much higher level of fitness than is likely the case. Again, he makes it clear that he's an athlete and he thinks these things will not be difficult for his readers. I found this approach completely at odds with the first half of the book, where he's encouraging people who've been sedentary for a long time to get up and move. Getting up and moving should be a gradual process if you're not used to it. Sprinting comes a lot farther down the line.

The section on body-weight exercises (push-ups, pull-ups and the like) falls victim to the same assumptions. I honestly laughed right out loud when I saw this:

If you can't yet do 30-50 pushups? How many people just beginning to get fit are going to manage even as many as 10 pushups to begin with? Once again I think Mr. Perry has people of his own, or close to his own, fitness level in mind.

The same goes for the sections on hiking, cross-training, beach workouts, and skiing. They're aimed mostly at the serious athlete who can use a smartphone for tracking data. To be honest, as a fitness newbie without the requisite smartphone, I felt left out. I was hoping for more information on how to use the body and the technology I have on hand.

In and out of the gym

The section on workouts in a gym or fitness facility was a little better. I wish I'd read it when I had a gym membership, because I was pretty much on my own and had to do the best I could to design my own exercise routine. The chapter focuses on working with weights and on resistance training, with the idea that most people can do these things with the machines and weights available at the average gym. The one thing I'd disagree with is the idea of using a smartphone app. Many gyms specifically ban phones from the workout rooms.

There are a lot of illustrations in this section, that show proper use of common machines. It's definitely worth your time to study the pictures if you're a newbie at the gym. Knowing what you're doing goes a long way toward avoiding serious problems.

Warm up, cool down, Z out

The book concludes with sections that explain the importance of not sticking to the same routine every day, getting enough rest, sleeping well and meditation techniques. I thought of these sections as representing the "cooldown" period after the workout. There are a lot of good resources mentioned here and for once not all of them require a smartphone. I was especially interested in the meditation apps, which are very inexpensive and look like they would be well worth getting.

Afterwards, there are sections that go back over some of the things covered in the nutrition chapters, with an additional exploration of protein intake, metabolic rates, hydration, and the importance of replenishing nutrients and fluids along the way. I think these things should have been covered in the nutrition section and emphasized, because they are all vitally important.

So, what did I think?

Overall, this book is an outstanding resource. It's well written and clearly well researched, and the author knows what he's talking about. The information on nutrition and nutrients is especially good, and much easier to understand than many similar books. The web sites, apps, links and other resources are excellent for their purpose and there are plenty of opportunities to find other resources on your own.

The exercise sections fall short, in my opinion, in not offering nearly enough for the beginner. Serious exercise is not something that people can just jump into out of a sedentary lifestyle and find immediate success. There has to be a learning period and the book does not acknowledge this. I'm sure we'd all love to be outstanding athletes like Mr. Perry, but I bet even he wasn't running sprints the very first time he set foot on a track. I hope future editions of the book will be more all-inclusive.

The Verdict

The fact that some of the book isn't designed for beginners doesn't mean it can't be adapted to suit much lower levels of fitness, with some thought and creativity (even though the author should have done at least a little bit of that for us). Geeks are ingenious by definition. If we can't yet run for more than 15 seconds at a time, we'll figure out ways to improve. The web sites and apps that are listed have something for nearly everyone, and let's face it, all it takes is a little motivation, whatever works to get you off your fanny and getting fit.

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