Sorry to hear you had a bad experience of spinning.

Every spin class *should* be easy to moderate intensity for the first ten minutes (it’s called a warmup!)

If that was what the instructor coached you to do, and you felt sick, then I would suggest a checkup with the doc and explain what happened, cos feelign sick like that in a warmup is not normal.

If on the other hand, you gave a high intensity effort in the first ten minutes, then it’s quite normal that you would feel sick and dizzy because you pushed yourself too hard too early.

if the instructor asked you to do that then never go back to their class! If you just accidentally over did it, then go back but take it a little easier.

When you first start with spinning, you will rapdily get out of breath, that’s normal, and ok in short bursts, but pull back and get your breath back. Remember no matter what the instructor says, you are in control of the resistance and therefore the intensity.

Feel free to back it off a bit initially until your fitness improves and then you can really start to go for it and get all the benefits it has to offer.

Small steps is the way to go, gradually build it up.

If you attend an RPM class, you’ll find cadence of about 70 rpm for two songs, 90-100 rpm for one sogn and 120+ for 3 songs.

The key is to adjust your load down as your cadence goes up, and vice versa. This keeps you heart rate high.

This way you are burning simialr calories, but not pushing the heavy load continuously which is what contributes to “bulky” legs.

You dont’ have to do rpm class. You can mix your climbs with some intervals at a higher cadence.

Hope that helps.

Thanks again… Tracey

@Tracey a few things to keep in mind;

1. 3 weeks is a relatively short time. for anything much to change in the weight department.
2. yoru numbers are approximations (because the forumals are too), and actual calorie deficit might be a lot different.
3. it’s possible that your fitness is not yet at the level where you can actually burn 415 calories per class (2125-1715). as you get fitter this becomes more and more realistic because you can maintain the high intensity that’s needed to burn 415 cals in a class.
4. Your calculation works out to about 1/2kg fat loss per week (which is a modest, realistic and good target over the long term). That won’t come off in nice even “weekly packets” but will fluctuate. It might be offset by other things like fluid in your body, some small muscle gains from pump, etc.

So I’d suggest :

1. don’t use the scale as your ultimate measurement. Measure your fitness instead (eg: how is your squat weight improving over time? Measure tightness of your jeans. Measure your sense of well-being and your mood. These are all things that are more easily measured and will keep you motivated in the early stages.

2. give yourself 5-6 weeks or so between assessments of yoru weight loss, and if you are not getting results you want, then try to increase the calorie deficit either through higher intensity in your exercise, less food or both. (however, you are already pretty low on the food side, so i’d suggest a dietician before reducing any further).

Stick with your 3/3 classes a week and your sensible eating, work on your intensity of exercise, and I am sure you’ll see results on the scale. best of luck!