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Video:What Happens in a Spinning Class

with Peggy Dyer

Learn what happens in a spinning class so that you know what to expect before you try this challenging fitness course. Here are some tips on what happens in a spinning class.See Transcript

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Transcript:What Happens in a Spinning Class

Hi, I am Peggy Dyer, and I am a fitness instructor here at Mountains' Edge Fitness Center in Boulder, Colorado. I am here today with About.com to tell you what happens in a spinning class.

Tips for What to Wear to a Spinning Class

The instructor, your very first time in a class will come over and fit you to the bike proportionally. And they will make adjustments to the handle bars and all that to make you comfortable. If You've got shorts, a pair of tennis shoes, a t-shirt, you're set. If you want to wear cycling shorts, they have padding in them. The padding in the shorts is going to make your ride a lot more comfortable. You can always purchase a seat pad that you can slide over your seat.

Where to Sit in a Spinning Class

Most people tend to pick the back row. I understand if you are scared of the front row, but let me tell you something -- get in the front row. That's gonna be where you get the best view of what the instructor is doing and hear everything very clearly and make sure, especially if you are new, the instructor can keep an eye on you to make sure that your form is good.

Warm Up for a Spinning Class

You'll start off generally in a warm up session and you will warm up anywhere from 2-5 minutes depending on the type of class the teacher has planned for you. The great thing about the spinning bike is you can actually mimic all sorts of terrain by simply adjusting the resistance knob.

Your teacher is going to have some great music and what you can expect is great coaching, motivation and some general, I like to think of it as happy talk about yourself. So that during those times that it gets really hard we are going to tell you to do things like dig a little deeper, or there is only 30 seconds left or you can do anything for a minute. And you know, that will get you through.

Remember Breathing and Water Breaks in a Spinning Class

I am going to keep you right on the edge and we will be riding on the edge, at the edge, And as we do that, we are going to be singing along. So you bring singing and you bring spinning together and wham, all of a sudden you have a really fun workout. The best thing you can do to take care of yourself in a spinning class is to always come back to your breath: deep breaths in, deep breathes out. So a spinning class can definitely be really intense.

You can bring your heart rate all the way up to a 10 -- the hardest thing you have ever done in your life, and you can also bring it down to a 5. And if you are in between that range, you are definitely going to need water. "Raise your Glass, Drink that water." And don't wait until you are thirsty to drink it. Some instructors will cue you to drink water, others won't. Know your body, if you are getting thirsty, drink.

Consider Your Body in a Spinning Class

The most top secret thing about a spinning class is it's all up to you! You're in charge. You are the one that gets to make choices that feel good for your body.

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