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If you’re looking for a low impact cardio workout, cycling or spinngin classes is one of your best options. But make sure that you are spinning for enough time to get your heartbeat up.

Starting any new fitness activity can be an intimidating experience. In fact, experienced cycling enthusiasts even face and adjustment period with a new instructor. The key factor is adapting the workout to fit within your physical and mental parameters.

Here are three tips to help you get the most from your indoor cycling workouts:

1. Be sure to wear lower body clothing that offers protection against chafing and other discomforts. Running shorts and sweats don’t offer this protection, so wear cycling shorts if at all possible. As for water, have at least 8 ounces available to drink during class, preferably more.

2. Remember to adapt the workout to your capabilities. When I first started spinning, I wanted to keep up with other more experienced participants. Don’t fall into this trap! Adjust the speed and tension of your bike in accordance with your limits.

3. Adjust your seat to the proper height. Placing the seat at an improper height is the most common mistake in spinning classes, or cycling in general. The best rule to follow is this: your knee angle on your downstroke should be about 85% straight, meaning not completely straight, but close. If your seat is too low or too high, you’re compromising your workout and risking injury.

Finally, ask yourself about your fitness level, and be honest with your response. Intensity levels in spin classes vary, and some can be too intense for beginners. Don’t be discouraged. Instead, modify the workout to your level and make a goal to increase your capabilities over the following weeks and months.

If you’re at all concerned about fitting in with your fellow participants, work by yourself on a stationary bike for a few weeks. You can combine periods of greater intensity with moderate pedaling to keep things interesting. Get yourself acclimated for a few weeks, and you’ll be spinning with the best of them in no time!

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