Spinning is a very intense aerobic exercise. Without sports foundation, it is best not to ride so fast with the coach at first, and it is easy to hurt your knees and ankles without guidance. When you first enter the gym, you'd better walk on the treadmill at a speed of 6, sweat, and keep your heartbeat at 1 15- 150 per minute. Try running or spinning after your heart and lung function improves. Yoga and dance classes can only improve flexibility and coordination, but not help to reduce fat, because the heartbeat can't meet the speed requirement of burning fat.