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You should try an interval spin class. those are really great. A heart rate monitor also helps you target certain levels - both high and low. Many people never allow their body to drop low enough and don't learn how to control their breathing. A good spin instructor can really help with that.
It's also good to build an aerobic base and mix in the HIIT stuff. Base building in the begining is really important. Then, spend 20% of your time in your high zones.
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If you're wringing your hands you can't roll up your shirt sleeves.
Stangers have the best candy.
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