Is the urge to get to spin class… spinning out of control? “Come on people, pedal. Keep up.” You might hear that mantra in many spin classes, but can this cult-like fitness fad go too far?

True, you can burn a ton of calories and shed fat in a short amount of time. However, if not careful you can run the risk of developing lower back pain, neck strain, and pain in your knees, hips or ankles. Overuse injuries like tendonitis in your knees or Achilles’  can sideline you in a hurry. Going hard in spin class might seem like a good idea, but too hard can lead to muscle soreness and cramping, dehydration, an upset stomach or even cause exercise-induced vomiting.

You can overdo it. Here’s how to find balance and pedal on.

Find the Right Class for You
The typical spin class at health clubs and boutique gyms combine just the right amount of speed and endurance in a workout for most people. Want something a little tougher?  You can also find hot-room spin classes where the temperature tops 80 degrees, and spinning sessions that go longer than an already-grueling 60 minutes.

Moderate How Much You Spin
A 30- to 60-minute spin class a few times a week, along with other forms of exercise will produce the best results for overall fitness. The best workout plans to stay in shape and prevent injury include a mix of different cardio and strength training workouts, according to the American College of Sports Medicine.

Make Sure You Stretch and Hydrate
After a sweat-soaked spin class, heavy breathing, and hard work, take time to stretch and rehydrate, especially in hot weather. Stretching improves flexibility and helps prevent injury. Rehydrating also helps with muscle recovery.

Give your best effort in spin class, just don’t overdo it.