The Orchard Hill Fitness program strives to open the doors of the church in a non-traditional format, offering fitness classes that feature positive music, great workout and an uplifting message from the Lord.

SCHEDULE Fall 2012
9am classes begin August 20, 2012

**(classes are NOT held when CF elementary schools are not in session)

Monday 9-10am - taught by Tamara*: This cardio and strength mixed class offers a variety of activities to increase stamina with cardio, weights, balls and more.

Wednesday 9-10am - taught by Kris*: This high-energy interval training class alternates intermediate/advanced step choreography with intensive muscle conditioning for a total-body workout.

Friday 9-10am - taught by Holly*: This intermediate/advanced class utilizes challenging segments of cardiovascular work, muscle conditioning, and other athletic drills to ensure a complete total body workout.

*All of our instructors are volunteers, yet you would never know it (they know their stuff!)

Questions

If you have questions please email: fitnessohc@gmail.com

If you would like to receive class updates and an occasional note of encouragement please email fitnessohc@gmail.com and ask to be added to our email list.

Snow Policy

No Morning classes are held when Waterloo/Cedar Falls schools are delayed or canceled due to weather.

Suggested Donation

$1 per class

Childcare
Available for participants and instructors during all classes.
Childcare is provided Room 150/152. Those utilizing the childcare service are asked to give an additional $1 for 1 child or $2 for 2 or more children to help offset the expense of offering childcare.

Frequently Asked Questions

Q: Why is there a donation collected for classes?

A: The fitness instructors donate their time to teach. Therefore, the money collected during classes helps replace equipment, purchase new music, and send the instructors to training. When necessary, fitness donations may also be used to subsidize the cost of providing childcare.

Q: What do I do when I first come into the gym?

A: We ask that all participants sign in on the attendance sheet. Make sure you look for any special announcements and write down any prayer requests you have on the notebook provided. Also consider signing up on our e-mail list. E-mail is an easy way to communicate scheduling changes, in addition to periodic words of encouragement. After signing in and leaving your money in the donation box for the class, you will need to pick up the equipment needed for the class. Most of the instructors use the dry erase board to describe what equipment is needed for that particular class.

Q: How do I know whether I have selected the right size ball and weights?

A: As you sit on the ball, your thighs and knees should form a 90 degree angle. You do not want your hips lower than your knees. The amount of weight you choose will depend on the specific muscle group you are working. If you are uncertain, it is best to choose lighter rather than heavier. In most applications, you should be able to complete your first set of 12 to 15 repetitions with minor fatigue. If you are uncertain, ask the class instructor.

Q: How do I monitor my heart rate?

A: Most of the instructors use the perceived exertion method. Do you feel you are working hard to somewhat hard? On a scale of one (very easy) to ten (very difficult) you should be between 5 and 8. You should be able to talk only in a short sentenced conversation.

Q: What should I do if I begin to feel dizzy and light headed?

A: First of all, you should not sit down. You body is telling you that your exercise intensity is too high. Begin by omitting the arm movements. Try lowering your step height or using no step at all until you feel better.

Q: What if I have questions about the devotion or need someone to pray with?

A: The instructors as well as many of the participants will be happy to pray with you. Feel free to ask the instructor any question. She may not have the answer but will certainly try to find the answer.