What to wear:Because most studio-cycling bikes have the same hard,
narrow seats as outdoor racing bikes, a pair of padded bike shorts will help
keep your fanny happy. Most bikes have water-bottle cages so you can stash
your water within easy reach. Wear stiff-soled shoes; walking and running
shoes are too soft, so your feet may get numb by the end of the class from
being jammed into the toe clips. Some bikes have “clipless” pedals so that
you can wear outdoor cycling shoes with cleats that click into the pedals.
Signs of a sharp instructor: Good studio-cycling instructors don’t spend the
whole class on the bike. They hop off and walk around, correcting form and
offering encouragement.
Tips for first-timers: Ask your instructor to help you adjust the height of the
handlebars, the height of the seat, and the distance of the seat from the han-
dlebars. Setting up your bike correctly is important for avoiding injury and
staying comfortable.
Water aerobics/ballet/yoga and hydro-Spinning
What it is: Water aerobics classes do traditional workouts in waist- to neck-
high water. (Some of the more cutting-edge classes use equipment such as
webbed gloves to make the workouts tougher.) The resistance of the water
makes the workout feel far more intense, while the water cushions you from
the impact.
What it does for you:Water workouts gives you moderate fitness. Because
water is 12 to 14 times thicker than air and offers resistance in every direc-
tion, these classes can give you great muscle tone.
The exhaustion factor: Low. Most people won’t find water aerobics as hard
as land-based aerobics. Although water is thicker and therefore harder to pull
through than air, water really is a gentler medium. Still, we recommend an
occasional water workout to get you off your feet and to give your muscles a
balanced workout.
The coordination factor: Low. You’re forced to move so slowly that you have
time to think about each move.
Who digs it:Anyone who likes the water, has injuries, or is in physical rehab.
Water workouts are a terrific cross-training activity for runners, cyclists,
and maniac aerobicizers. Water workouts are also great for pregnant women,
older people, and people with multiple sclerosis, osteoporosis, or other
degenerative diseases because moving through the water is much easier on
your body.
What to wear:A swimsuit that doesn’t creep up your rear end. Wear a pair of
old sneakers or special aqua-exercise shoes so you don’t scrape your feet on
the bottom. Shoes will add more resistance to your workout.
Chapter 19: Choosing an Exercise Class or DVD 293