• ISBN13: 9788126911905
• Binding: Paperback
• Subject: Health, Physical Fitness and Yoga
• Publisher: Atlantic Publishers & Distributors (P) Ltd
• Publisher Imprint: Storydea Publishing
• Publication Date: December 25, 2024
• Pages: 110
• Original Price: INR 350.0
• Language: English
• Edition: N/A
• Item Weight: 150 grams
• BISAC Subject(s): N/A

Fitgenisis: The Ultimate Guide to Physical Literacy is a comprehensive guide that blends ancient wisdom with modern science, all with one goal in mind–to help the reader optimise their physical well-being. Exploring fitness from a historical, philosophical and scientific perspective, the book starts by tracing fitness practices across ancient civilisations like Greece, Rome, India and China. It delves into yoga, Ayurveda, martial arts and the Olympics, highlighting how these traditions continue to shape today's fitness landscape. With practical advice on strength training, cardiovascular exercise and workout programs, it also explains the science of muscle growth, recovery and the vital roles of sleep, nutrition and hydration. Fitgenisis is more than a fitness manual—it's a caring companion on your journey to lasting health and wellness.

Aditya Singh, a global citizen and social entrepreneur, has lived in five countries. Inspired by diverse cultures, he founded Fitplex, a pioneering NGO that enhances sports and fitness access in underserved communities, driving impactful change. Medhaansh Das has experienced diverse educational systems across five countries, always driven by his passion for history. His love for fitness transformed his life, and he's eager to inspire others to find strength in their own journeys. Junhyuk Lee is a passionate student eager to explore the science of health and nutrition. He is dedicated to promoting well-being through research, education and innovation in diet, fitness and sustainable living. David Cardenas, from Venezuela, thrives on earned opportunities. His passion drives him to create impactful AI projects, engage in global debates, solve math puzzles and enjoy basketball–showcasing resilience and curiosity.

• Contents
• Preface ix
• Introduction xi
• Terms you should know before reading this book xiii
• 1. The History of Fitness 1
• Yoga…1
• Yoga styles…3
• Chakras…4
• Ayurveda…6
• The Three Doshas of Ayurveda…6
• Kalaripayattu…7
• Bharatanatyam…9
• Analysis: Ancient India Broken Down…10
• Qigong…11
• Qigong Meditation and Combat…11
• Kung Fu…13
• Kung Fu styles…13
• Tai Chi…14
• Tai Chi philosophy…15
• Tai Chi styles…15
• Tai Chi principles…16
• The Ancient Olympic Games…18
• vi Contents
• Analysis: Ancient Greece explained…19
• Ancient Rome: The Roman army…21
• The Roman Army’s Formation and Organization…21
• Gladiators…22
• Analysis of Ancient Rome…23
• References 25
• 2. Training Principles 27
• The Not-So-Commonly Known Benefits of
• Strength Training…28
• How To Choose the Right Fitness Centre for You? …29
• Home Gym Type 1: Calisthenics Gym…31
• Home Gym Type 2: Bodybuilding Centric Gym…33
• Non-Home Gym Type 1: Outdoor Gym…33
• Non-Home Gym Type 2: Small to Medium-Sized
• Commercial Gym…34
• Strength Training…36
• Well, what exactly is strength training? ...37
• The two most popular training programs: PPL,
• Arnold…37
• Methodology 1: Increase strength and Lifts…40
• Methodology 2: Focusing more on hypertrophy
• and bodybuilding…42
• Strength Training Safely and responsibly…43
• Push Pull Legs sample programs (For Hypertrophy)…45
• Cardiovascular training…49
• Benefits of Cardiovascular Training…50
• Sample Cardio Workouts…53
• 3. The Science Behind Fitness…58
• Chemistry in Muscles…58
• How do muscles grow? ...65
• Reference…69
• Contents…vii
• 4. Optimizing Performance: The Critical Roles of Sleep, Nutrition, and Hydration in Athletic
• Recovery and Cognitive Function…70
• Sleep’s Role in Athletic Recovery and Cognitive Function…70
• The Importance of Sleep for Muscle Recovery…72
• Restoration of Muscle Integrity and Neuromuscular Recovery…73
• Analysing Study..74
• Cognitive and Psychomotor Effects of Sleep on Athletic Performance…75
• Cognitive Function and Competitive Outcomes…75
• Psychomotor Performance and Sleep Deprivation…75
• Neuromuscular Effects and Lifting Performance…76
• Accuracy and Response Time…77
• The Importance of Nutrition in Athletic Performance and Recovery…77
• Introduction to Nutritional Needs of Athletes…77
• Role of Macronutrients in Athletic Performance and Recovery…78
• Proteins…78
• Carbohydrates…78
• Fats 79
• Vitamins…79
• Minerals…79
• Hydration and Its Role in Performance and Recovery…80
• Nutrient Timing and Its Impact on Recovery…80
• During Workout Nutrition…81
• Long-Term Nutrition Strategies for Sustained Performance…81
• Consistency and Balance…81
• Personalization and Adaptation…82
• viii Contents
• Optimized Sleep Schedules for Athletes…82
• Importance of Sleep Timing and Consistency…82
• Pre-Sleep Routine…83
• Napping Strategies…83
• Managing Sleep Around Training and Competition…83
• Monitoring and Adjusting Sleep Habits…84
• Case Studies and Practical Applications…84
• Real-world examples of Effective Nutrition and
• Recovery Plans…84
• Success Stories from Elite Athletes…85
• Practical Tips for Implementing Nutrition Strategies…86
• References…88
• Conclusion…90