Fitness Training

What is Fitness?

Fitness is a state where you have a healthy body & mind. Being fit doesn’t necessarily mean you need to have a six-pack or be a size zero. Fitness means a healthy lifestyle – physical as well as mental fitness – so that you can perform everyday activities without any hindrance and are free from stress.


  • More than just physical appearance
  • Thin doesn’t necessarily mean fit
  • Ability to do work & perform daily chores without difficulty, lethargy or any difficulty.
  • Healthy lifestyle
    • Regular exercise
    • Proper & timely nutrition
    • Peaceful sleep
  • It’s not a goal, it’s a lifestyle!

Benefits of regular fitness training


A Physically fit and illness-free body enables you to enjoy life. There are numerous benefits of performing regular fitness training
  • Improved self-confidence & self esteem
    • Look good = feel good
  • Drastically reduces chances of health related injuries, diseases & illnesses
  • Become more active & energetic
    • Better productivity at work
    • Quality time with family

Strength aerobics

It’s a workout designed by Endzone and as the name suggests, it is a combination of traditional aerobics (cardiovascular exercise) with strength training (anaerobic exercise). A typical session lasts one hour and consists of

  • Warm-up stretching
  • Different aerobic exercises
  • Strength training where in all the major muscle groups are worked out – legs (quads, hams, gluts, claves), chest, back, shoulder, triceps and biceps.
    • Most of the exercises are based around weights ranging from 1 kg to 5 kg depending upon the individual’s strength and physical capability
  • Abdominal exercises
  • Cool down stretches

Benefits of Strength Aerobics
  • You can burn anywhere between 300-600 calories in each session depending on your effort
  • It will not only help you lose fat, but increase muscle tone and definition as well
  • Increased strength, greater flexibility.
  • Greater resistance to physical injury.

Even thrice a week is enough
  • Since strength aerobics is a high-intensity workout which involves use of all muscle groups in each session, it should ideally be done only two-three times a week and never on consecutive days. The gap day ensures that the muscles have enough rest time for recovery.
  • You can however do exercises such as light jogging or walking on the off days.

Components of Fitness (click to expand/ collapse)

Stamina / Endurance – It is the ability to go on longer during any physical activity. It also reflects the health & ability of your heart, blood vessels & lungs to supply oxygen to muscles. Regular exercise builds stamina and will help you do regular things easily like climbing stairs, walking to the market without getting tired or winded.

  • A combination of strength & cardio training will help you build your stamina
  • Circuit workouts with less interval between sets are also a great way of building up stamina

But, don’t be in a hurry. Stamina builds up slowly.

Flexibility –Stiff, inflexible muscle & joints can cause injury yet flexibility is the most often ignored aspect of fitness.
  • Flexibility decreases with age but the process can be slowed down by regular stretching.
  • Flexibility helps in reducing problems faced by almost everyone in the modern age – stiff backs, sore muscles & weak joints

Regular stretching and/or yoga are good way to increase flexibility.

Strength –Strength is needed in order to perform everyday routine tasks. Not just men, women need to be strong as well. They may not indulge in manual labour, however, need to be strong to do work such as lift groceries or carry a child..
  • Like flexibility, strength also decreases with age hence strength training is important.
  • Strong muscles can also prevent injuries in weaker areas. For eg: strong abdominal muscles protect the weaker more vulnerable back muscles.


Importance of Stretching


Stretching is a must for anyone engaging in any physical activity. It helps prevent injuries, improve flexibility and can even help in weight loss. However, if not done properly it can be extremely harmful and result in an injury.
  • Not all types of stretching are good!
  • Listen to your body and make sure you don’t overstretch.
  • You need to push yourself but stop in case of sharp pain or any kind of joint pain. Slight muscle pain is acceptable but joint pain is a no-no.
  • Overstretching can lead to long-term injuries hence stretching must be done with extreme caution.

Types of Stretching


Dynamic Stretching Static Stretching
Done at the beginning after a warm up Done at the end as a cool down
Closely mimic exercise movements Done when body is completely still
Controlled movements that take you gently to limit of your range of motion. Easing into a stretch & holding the stretch position. May involve bouncing.

Warm-up & Cool down

  • Low impact exercises such as light cardio or stretching at the beginning & end of an exercise session.
  • Warm-up reduces risk of injury that may occur due to overstretching of a ‘cold’ body.
  • Cool down reduces the risk of muscle soreness which generally occurs the day after an exercise session.
  • Prevents muscle stiffness

CORPORATE FITNESS TRAINING

Why Corporate Fitness Training is needed

How often have you skipped a workout because you didn’t have enough time or you were too tired after work?


Coping up with a stressful professional life can also put a strain on your body, especially if you don’t engage in any physical exercise. An inactive body ultimately leads to your becoming unfit which in turn leads to obesity, laziness, lethargy, illnesses and loss in productivity at work.


What if we told you that you did not need to go to a gym or require heavy weights, an exercise room or any kind of special equipment for your workout?


Our fitness training workshops are specially designed for corporate employees. During the workshop, you will learn how you can exercise by using the objects around you and your own body weight. Moreover, you don’t even need to spend hours in doing so. We will teach you how to get the maximum workout in minimum time


What a Fitness Training workshop entails

  • Understanding the true meaning of fitness and why it’s more than just physical appearance
  • Creating a workout which specifically suitable to your body types and fitness level
  • Complete and balanced workout involving cardio, resistance training & stretching.
  • Clearing myths regarding fitness

Topics Covered during the workshop

  • Circuit training
  • Mat workout
  • Chair/ desktop workout
  • Importance of weight/ resistance training for women
  • Importance of cardio training for men
  • Resistance training methods
    • Bodyweight training
    • Free Weights
    • Resistance tubes

Why you should choose Endzone


We’ve conducted over 50 fitness training workshops for our clients over the years. In fact, these workshops are a regular fixture in their company calendar.


The purpose of a corporate fitness workshop is not to make you an athlete in a day. However, it will equip you with the skill-set and the knowledge to be able to do an effective & efficient workout wherever you are, however much time you have.


The key to a healthy lifestyle & good workout is a planned & balanced training regimen which our instructions will teach you how to achieve.


Our trainers are also available for conducting regular fitness sessions at your workplace should you choose to do so.


Previous Clients



We can provide trainers for

  • Corporate workshops
  • Regular sessions at the office/ workplace
  • Personal sessions
  • Group classes
  • Community/ neighbourhood classes
  • Trainers for institute & gyms
  • Trainers for schools

"The difference between ordinary and extraordinary, is that little extra"