Our expert says:
60 minutes can be long, but its very individual. Some would not even make 30 minutes, let alone 60, and that's just natural variation in fitness. The pain you felt after is normal, obviously not something you want all the time, but given that your body was not used to it, not entirely unexpected. You'll find that even the gym class doesn't make you sore after soon - your muscles will adapt and the problems will go away.
I think therefore that 2 classes a week is a start, you should recover from one to the next, and then you'll be OK without the risk of injury.
The danger is that you do them close to one another, you don't recover and then you get injured. However, twice a week is fine.
The pain won't last though. So you needn't be worried about being sore, that will go away. It's sometimes good to be sore, at least then you know that you shouldn't train!
Give it two weeks, and then look at adding a third class. If that third class causes excessive fatigue, or you just feel a bit flat, then take it away, or drop the intensity. In other words, take one of those three days as an easy day, and don't push as hard.
As for what to add in, the simple answer is whatever you enjoy, because that's the one you're mostly likely to enjoy and therefore do. It makes no practical sense to run if you hate running, or cycle if you hate cycle. So pick what you love, and then you'll do it.
I'd say for the next month, aim for 2 to 3 times a week, and then in the new year, you'll be set to go in at 3 per week, that's no problem.
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