Twist to slim your legs (2024)

To ask:I'm interested in starting spin classes to slim down my legs. I've never done this type of cardio before. What do I need to know before I start?

Answer:Spinning, or stationary cycling, is an excellent workout to strengthen your heart and strengthen your legs. (You canstretch your way to slim, beautiful legsAlso.) The classes consist of half a dozen to twenty participants sitting on special exercise bikes. The instructor then takes the class on a "ride" that includes sprints, hill climbs, and other fun exercises like intervals and circuits. The lessons usually last 45 to 50 minutes and are set to music.

Aside from the group energy, one of the things that make spinning classes so much better than just stationary cycling is the bikes themselves. Spinning bikes feature a weighted flywheel on the front that accelerates as you pedal, and the seats and handlebars are adjustable so you feel like you're riding a real bike. There's a knob under the handlebars that allows you to adjust the tension, making it easier or harder to press the pedals while driving on flat roads, up and down hills.

Spinning is very popular, especially among people who don't care about traditional exercise classes. There are no complicated dance moves to follow, and since you control the tension of your bike, you can stay within a comfortable training zone for your fitness while still feeling like you're "keeping up" with the class. Unlike real cycling, you don't have to worry about falling behind. Everyone joins together. And everyone gets good training. Spinning burns about 7.2 to 13.6 calories per minute, or about 500 calories per class. All that pedaling is also great for toning the legs, as it strengthens your glutes, thighs, and calves. (Afraid you'll make your quads bigger? Experts debunk the mythher.)

Tips for turning

If this is your first time taking a spinning class, here are some helpful guidelines:

Polish your chairIf you are not used to cycling, the bicycle seat may feel a bit hard on your bottom. This feeling will quickly disappear as your glutes tighten and adapt to the activity. In the meantime, consider wearing padded cycling shorts (available for about $30 at sporting goods stores). Or many clubs have gel-filled seat covers that you can place directly over the bicycle saddle.

Stay hydratedWhen spinning you sweat a lot and the rooms are often warm, so always take a bottle of water with you to class. A sports bottle with a drawstring closure works best so you can take regular sips while driving. A small towel is also a good idea. (And after training,drink it.)

Keep an eye on yourselfStationary cycling is especially good for people who have joint problems or difficulty carrying weights. However, classes can be energetic and energetic; If you are new to exercise, remember to go at your own pace and not get carried away by the enthusiasm of the class and push beyond your comfort level.

Make sure there is a connection with your instructorAs with any class, whether it's a yoga workout or pilates, the instructors vary widely. Some study cycling instructors are "visualization-oriented" and essentially take you on an imaginary ride, while others focus on interval work and a variety of exercises. They all provide a good physical workout. But remember the general rule for group classes: if you don't care about the style of a class, always give another instructor a try. It can make a world of difference. (Do you also want to try yoga? Searchthe best class for your personality.)

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