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Spin cycle This workout is at your own pace,[link widoczny dla zalogowanych]
Know before you go: One of the best aspects of spinning is that while there is a class and group environment,[link widoczny dla zalogowanych], participants can go at their own pace. It not a competition. Newcomers should go easy on their first ride to get a feel for the pace of the program. Have your instructor show you how to optimize your bike for your height. Then let the music take over.
The basics: There are five core positions/movements in spinning: the seated flat (simulates a flat road),[link widoczny dla zalogowanych], the standing flat,[link widoczny dla zalogowanych], the seated climb (higher resistance),[link widoczny dla zalogowanych], the standing climb and jumps (shuffling between the seated and standing position).
Upgrades: The bike is provided,[link widoczny dla zalogowanych], so just wear comfortable clothes (you are going to sweat . a lot) and shoes. There are slots in the pedals for people wearing just sneakers. There also are spinning shoes available that lock into the pedals. Most bike shops carry them,[link widoczny dla zalogowanych], and prices are $50 to $200. Other upgrades include gel seats for maximum comfort and sweat-resistant shirts.
What to bring: Lots of water,[link widoczny dla zalogowanych]. Dehydration is a big problem for first timers because they don anticipate how much they will sweat,[link widoczny dla zalogowanych].
Don stick your neck out: The most common injuries or discomforts that come from spinning involve the neck. The average head weighs 14 pounds,[link widoczny dla zalogowanych], so make sure you are keeping it stacked over your shoulders. Tilting it forward too much can result in neck strain.
"It just a lot more intense. You get the heart rate up higher,[link widoczny dla zalogowanych], and everyone into the music. It so much different than a stationary bike. Any time you can sit down comfortably and do an exercise,[link widoczny dla zalogowanych], you have to ask yourself,[link widoczny dla zalogowanych], it really working? "
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