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Power Praise Strength & Tone

Strength Training - The Power Praise Strength & Tone Program is designed to give you a head to toe muscle  building/toning work-out followed by a period of stretching and lengthening the muscles. The Power Praise  Strength & Tone Program is not choreographed dancing routines like the Power Praise Aerobics Program. It is made up of sets of exercises that target specific muscle groups.


Strength training trains and develops the muscle to do maximum work within the shortest amount of time. Spot reduction is not possible; however additional  lean muscle raises the Metabolic Rate and therefore burns more total body fat.  Strength training not only increases bone density but tendon and ligament thickness thereby decreasing the risk of injury by increasing overall structural strength. Muscle atrophies at a rate of about 6.6 pounds per decade, after the age of 20 years old, if not exercised. Strength training can avoid muscle atrophy that occurs through the aging process.

Proper form will be the focus of these classes.  Everyone  works  at their own level and pace.  Each class will include a variation of a push-up, abdominal work, lower body, and upper body. The number of repetitions will be by discretion of participant.


Just like the Power Praise Aerobics program, the Strength and Tone stands out from among all the other programs.   Eventhough the exercises are not choreographed, every move is still executed to spirit-lifting Christian music.

BENEFITS TO EXPECT:

  • Helps control blood pressure

  • Reduces body fat

  • Improves posture

  • Increases muscle strength

  • Tones muscles

  • Improves balance

  • Raises Basal Metabolic Rate

  • Increases bone density

  • Increases flexibility, reducing capability of injury

  • New friendships and support group

  • A new freedom in praise and worship


WHAT TO BRING:

  • Exercise mat or towel for floor work

  • Sturdy aerobic or cross-training shoes. It is recommended that you keep a separate pair of shoes to be worn only inside. 

  • Water bottle

  • 2 - 10 pound weights 

 

GUIDELINES:

  • Proper form is very important

  • Work at the level that is right for you

  • Do not bounce during stretching

  • Do not jerk during lifting of weights. Use a smooth full range of motion concentrating on muscle being worked.

  • Pregnant students must have written permission from their doctors to participate

  • Proper breathing is important. Always exhale on exertion. NEVER hold breath.

  • Don't put pressure on the teeth, the enamel can crack.

  • Keep back alignment, don't hyper extend or flex the back.

  • If you have had heart problems, or any other sickness or injury that could be a danger to your health, you must fill out the Exercise Readiness Questionnaire prior to participation to see if you need physician permission.

  • Don't lock the knees (keep them slightly bent).

  • Lift Weights from the floor with legs and not the back.

  • Don't chat with your buddy, concentrate on the task.

 

RULES AND REGULATIONS:

  • No alcohol before or during class

  • No smoking in class area

  • No gum chewing during class

  • No wet or dirty shoes in workout area. It is preferred that you carry your workout shoes with you and change into them once you are there.

 

FEES:
                     
         The exercise programs offered by Kingdom Fit Inc. are by donation only.  I trust each participant to give out of their own convictions and abilities and the conviction of the Holy Spirit.  An attendance record is kept and participants pay only for classes attended. A minimum donation of $4.00 per class is requested, but not required.*

*I recently investigated the cost for a similar class (a secular company that I used to work for) and found that the going rate is between $8.00 and $12.00 per class depending on region.  Zumba classes are $12.00 to $15.00!  

 

SCHEDULE:

 

STRENGTH & TONE CLASSES ARE ON GOING CLASSES - NOT BROKEN INTO SESSIONS

WHERE: Calvary Lutheran Church 4400 Central St. Leeds IA

WHEN: Tuesday & Friday 5:30p.m. - 6:30p.m.

ALWAYS CHECK SCHEDULE UPDATES BEFORE DROPPING IN

Please arrive 10 minutes early if possible.

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