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Cycling has zoomed into popularity in the recent years as a form of cardio that gets your heart pumping. Whether you’ve never tried it before or are a seasoned pro, consider these tips for the best biking experience possible:
It’s ideal to arrive 10–15 minutes early to allow yourself enough time to get comfortable on the bike and start warming up. The bikes are adjustable in multiple places, and the most common adjustment is the height of the seat. Standing next to the bike, raise or lower the seat until it’s in line with your hips. You should be able to sit comfortably on the bike with your arms naturally on the handlebars with a slight bend. If it doesn’t feel like you can bike for 45 minutes to an hour in that position, it’s going to be a long class (and probably a painful one).
Depending on the class and studio, you can either wear normal athletic shoes or cycling shoes. Some studios have straps that hold your regular shoes in, while some require you to have or rent cycling shoes that clip in. Check ahead of time if they specify.
From start to finish, it's crucial to have the proper form. Not only will it maximize your ride and results, by it will also prevent injuries. Riding a bike may seem all about the legs, but your core and arms are equally as important to pay attention to. The core is your secret powerhouse that helps you push and climb your way to a stronger version of yourself. Avoid tensing up your upper back and wearing your shoulders as earrings. Take a second to check out your arms—they shouldn’t splay out towards the side, elbows stay close to your body and slightly bent. Focus on keeping your core rock-solid, upper body loose, back straight and shoulders down throughout class. It seems like a long list, but checking in helps keep you safe and strong.
Each bike has a knob under the handlebars that controls the resistance or "road" for your workout. Your instructor will call out when to turn it up or down, simulating hills or flat road throughout class. Some bikes have visual representations of the level you’re on, some are just a dial. If you don't have a visual way to see where it's at, go by the feel of it. It's important to remember that, though the instructor gives you cues, listen to your own body first. Don’t feel pressured to keep turning the knob just because you are told to—push yourself to your edge, but don't push it to the point of injury or pain.
Although it’s tempting to take off all your road when class gets tough, make sure you aren’t riding with no resistance at all. Sure, it’s a lot easier, but in the end it can be detrimental to your hips and knees. How can you tell if it’s not enough? Hips don’t lie. If you’re pedaling with too little resistance, your hips will bounce all over the place and your knees will look like they’re doing a crazy legs dance. Don’t let the bike do all the work, this is your time to shine and make a positive change.
After all the pushing and pulling, hill climbs and sprints, jumps and hovers, it’s no secret that cycling is a killer lower body workout. As with any intense class, it’s absolutely vital to stretch it out at the end. This not only protects your body, but helps build the muscles you just worked. Don’t skip out on the last five minutes of class saved for stretching and cool down—take some time to reward your body for the work it just did, and save yourself from some pain and soreness later. Although it seems like you mostly used your lower half, be sure to indulge your upper half by stretching your sides and core, as well as your neck and upper back. When it comes down to it, your entire body can benefit from cycling and could use a good recovery so that it can recharge and be ready for the next ride.
Whether you want to explore a new studio in your area or you're loyal to your favorite spot, use MINDBODY.io to book your next class!
Tipping. While it can be a taboo topic that no one really wants to talk about publicly, the fact is, it’s a very important one that shouldn’t (and can’t) be avoided. This is all too true, especially now, when it comes to beauty services. Even before, “all of this” happened, there appeared to be some ambiguity about exactly how much to tip, when, what’s a respectable amount, and why. Now that we’ve tried our best at #homebeauty, it’s time to head back to the salons, spas, and other boutique beauty businesses (if you haven’t already). We’re here to guide you through gratuity in the new normal and why tipping a little extra to show your stylists and service providers you care during this tough time is the right thing to do.
To make sure we get you all the right answers, we asked around about it (so you don’t have to). Turns out, our Instagram followers had a lot to say about how to tip your stylists and show them some extra love right now.
Here’s what you think:
79% of you said you’ve been tipping more for beauty services recently. We’re all so grateful for our stylists—with split ends, grown-out roots, out-of-control brows, and terrible home-cut bangs to prove it. And now that many of us can return to our salons and spas, we’re appreciating the ones who help us feel beautiful even more right now.
We got a range of responses to this question. Some said they tip 5% more than they previously did, and many said 25%-35% total! Not only are these stylists actual artists, but they’re providing services we just can’t do ourselves. On top of that, many had to close their doors for several months, many were displaced as their salons shut down for good, and all of them are trying their best to get back to a sense of normalcy and do what they do best—help us look and feel beautiful. So, take this as a guide. Tip what you can but remember how much these wonderful people do for us.
When it comes to trying new services, 69% of you gave it a big fat NO, while 31% remain intrigued. It makes sense that many would stick to their go-tos right now, as salons are just starting to reopen in some areas or may not be open yet at all.
Depending on where you live and your overall health, you might be sticking with the bare minimum for now. But if your city has put in place safe reopening guidelines and measures, and you feel ready to head back out there, you can do so safely at a Mindbody salon. And you may be interested in trying out some new services right now as a way to show your local salons some extra support. If that’s you, browse beauty on the Mindbody app—and filter your categories to find out what’s out there.
Another way you can support your stylists right now? Shopping. It’s the safest way to show them some love without actually going in for a treatment. Many salons offer pre-payment on the Mindbody app and curbside pickup or a plethora of shipping methods, so you can keep contact to a minimum as much as possible. Plus, they have some pretty great stuff. If you need to invest in a good shampoo—especially because you haven’t gotten your hair done in months—so why not buy it from your stylist? According to our poll, it’s a pretty even split. 55% of you haven’t bought any products yet, while the other 45% have been shopping away. If you’re part of that 55, consider checking out your salon’s product offerings (you might see something you like).
Finally, we asked you all open-endedly how else you’re supporting your stylists right now. We got a lot of great answers. There was a lot of overlap, but we thought you might like to see some of the ones that stood out. So, if we didn’t cover it all so far, we’re about to—because you all are awesome and you did it for us. Here are some of the great ideas you had:
• “Paying in advance!”
• “Being more diligent about scheduling appointments versus letting my hair grow out”
• “Referring friends!”
• “Being flexible” (this is a good one—check out the 5 things your stylist wants you to know before you book)
• “Scheduling my next cut before I leave!”
• “Sharing their photos on Instagram and telling friends!”
So, if you’re a stylist reading this, thank you. We all want to continue showing you support during this time and beyond. And if you’re a regular person like me who really needs her highlights done, just schedule the damn appointment already (if you feel comfortable) or buy some purple shampoo from your favorite salon.