New to Spinning?
Eat a light snack 30 mins prior to your ride. If you exercise on an empty stomach your body will further deplete your energy, slowing down your metabolic rate.
We recommend any stiff-soled cycling shoe, but you can also wear gym shoes or any hard soled athletic shoe. Any soft-soled shoe will bend over the pedal, making for an uncomfortable and inefficient ride.
Clothing: Form fitting pants or shorts and a comfortable athletic t-shirt or tank are suggested. We do sell Beverly Ride On t-shirts and tanks in the studio for $15.
Water: The most important thing to bring to class is WATER. It is recommended to drink 8 oz before your ride, at least 24 oz (1 water bottle) during your ride and and at least 8 oz after. During the warmer months we always encourage more. Not only is hydration important for working more efficiently, but it is just as important in muscle recovery.
Towel: Make sure to bring a small hand towel to wipe away any excess sweat that would prevent you from properly and safely gripping the handlebars and also to wipe off any sweat from your body that would impede your skin’s abilitly cool down.
Check- in: PLEASE respect our instructors and client’s time and arrive 15 minutes before class starts. This is so important. This will give you enough time to sign in, fill out our new client card, and introduce yourself to your instructor, who can then walk you through the proper bike-setup. Everybody’s set-up is going to be different. Please make sure you consult with an instructor. Do not risk an injury and try doing it yourself.
Coat Rack/Cubby Holes
Coat Rack/ Cubby Holes: We do have a place for your personal belongings in the hallway or on the bench in the studio. We are not held responsible for lost or stolen items.
To calculate your target heart rate, you can use the formula: (220 – your age) x (target percentage) = target heart rate
The target percentage is usually between 50-85%, depending on your fitness level and goals.
If you want to exercise at a vigorous intensity, your target heart rate would be: (220 – 30) x .80 = 153 bpm
It’s important to note that these are general guidelines and you should always consult with your doctor before starting a new exercise program, especially if you have any pre-existing health conditions.
Also, it’s recommended to use a heart rate monitor to track your heart rate during exercise and make sure you’re staying within your target heart rate zone.