2. By: Steph McAllister

3. Spinning is a form of high intensity exercise that involves using a stationary bike in a indoor setting. This is so fun! Spinning class durations may range from 30 to 60 minutes.

4. The music is selected by the instructor as a tool to motivate, get your feet moving, and to make the class more fun and enjoyable!

5. Do not wear soft bottom shoes. Hard bottom shoes support your feet better. Bring water and drink plenty of it. Bring a towel. Arrive at least 10 minutes early to set up your bike.

7. The seat’s height and position can be adjusted to fit each individual rider. The handle bars can also be adjusted IMPORTANT FACT: Make sure all pins are tightened after adjusting seat or handle bars!

8. The resistance knob adjusts the amount of resistance the rider feels. Turning the knob to the left causes it to become easier Turning the knob to the right cranks up the intensity. The red bar at the end by the resistance knob is the break. It stops the flywheel from spinning. Break

10. The rider stays in the saddle, or seat, for the entire time. IMPORTANT FACT: When riding keep shoulders pulled away from ears and elbows relaxed

11. Rider comes out of the saddle and is in a standing position.

12. Rider remains out of the saddle but extends their hands to the outer bars on the bike handle. The rider’s backside is then pushed back to hover over the seat.

14. Keep ears over shoulders, shoulders over hips, and hips over ankles. This prevents injury!

15. Making sure you breathe during any exercise is very important. Breathing in through your nose and out through your mouth helps control your breath!

17. Rider jumps from one position to the next and then returns back. In this example the ride is going from 1 to 2

18. A climb is a simulation of riding up a hill. This is achieved by turning the resistance knob to the right many times.

20. After warming down stretching should follow. This prevents injury, helps loosen the muscles, and continues to warm down the muslces.