英语运动初学者指南 The Beginner’s Guide To Your First Spin Class.doc

Are you an avid runner or walker? A spin class is a great way to mix-up your routine and challenge your body in a different way! You’ll get a good sweat going with the high energy vibe and invigorating music. Plus, spinning burns calories quickly, provides a safe ride in the comfort of indoors, and is super fun! But if you’re nervous about hopping on a bike for your first spin class, we’ve got you covered with our beginner’s guide. From the best?workout headbands?to wear, to what to look for in an instructor, follow these seven tips and your first ride will be a breeze! 1. Get Started All you need to get started on an exercise bike is comfortable workout clothes and sneakers. Wicking tops and padded cycling shorts can make your ride more comfortable. (I don’t wear padded shorts indoors, but lots of people do.) 2. Go High Energy Hop on a specially designed stationary bike called a spinning bike for a vigorous workout. As you pedal along, the instructor guides the class through a visualization of an outdoor workout. The pace and speed varies throughout the workout, sometimes requiring break-neck speed, and other times pedaling happens from a slow, standing position. The instructor will offer alternatives so you can adjust your intensity according to?your own fitness level. A novice might participate in a cycling workout for 30 to 45 minutes, while a more advanced athlete could ride 60 to 90 minutes. Related:?Beginner’s Guide To Becoming a Runner 3. Forget About Intimidation If you are intimidated, don’t be; it’s the least intimidated group fitness class I know! I have been teaching group fitness for 23 years, and many classes have choreography to follow, but the bike is the easiest thing, just like riding outside. No one knows how much tension you put on your flywheel so start out easy and dial it up if you are feeling great. Dial it down if you feel like you need a break. I always tell people “you are in charge. I’m here to motivate you, but you do the work” and rea