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Instructors now incorporate light weights, and even push-ups to ensure the upper body is not left out of the workout. Additionally when riding with proper form, the core, or midsection, of your body should constantly be engaged.

Great form ensures a more total body workout than just pedaling the legs," Owens says. When you go to a spin studio, often the instructor is right there to help you set up your bike.

The same should happen at home -- even if you have to contact the bike manufacturer for help or watch a video to make sure your bike is properly set up for you before you use it.

That includes checking that your seat is the right height not too high or too low , and the seat is far enough forward or handlebars are set to a level that's comfortable for you if you're new, I recommend higher height to start ," Asp says.

Next, you may be intimidated by adding resistance to your bike at first, but Asp says riding without any resistance is a bad idea.

Faster speed doesn't mean a better workout, and to combat that, always make sure there's some resistance on the wheel. Think, after all, if you were riding your bike outside -- if you didn't have any resistance on that bike and just spun your wheels like crazy, you would get nowhere," she says.

There are a few form corrections that Owens makes most frequently in class that she says to watch for. Cricket Star Sign up.

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