Spin classes have revolutionised the way people get fit by cycling in recent years.
Enthusiastic instructors drive the sessions and they can seem intimidating at first, but they’re huge fun to take part in and extremely good for your physical and mental fitness.
Read on for our handy guide to getting the most out of your spin activities.
Buy suitable clothing
Wearing breathable and moisture-wicking clothes will make your workout far more comfortable and enjoyable.
Females should buy a proper sports bra, as you’ll need lots of support during the more strenuous elements of the class.
Padded cycling shorts or gym shorts with either a muscle tee or tank is a great lightweight outfit and won’t interfere with your bike.
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Be comfortable with your bike
Get a bike where you can see the instructor clearly – or pre-book your spot if it’s possible to do so. This will make it easier for you to follow the routine.
The staff generally check the bikes to ensure they’re in working order, but give everything a quick once over before starting your workout.
If you’ve been given cycling shoes, ask to be shown how to click in and out. It’s easier than it looks, but it’s better to be safe than sorry.
Pick a good instructor
Choosing an instructor you like will ultimately increase your enjoyment of a spin class.
The music choices and the way the class is delivered are amongst the things can impact on your motivation, so if one instructor doesn’t suit you try someone else.
Ask other gym members or reception staff for their recommendations. Alternatively, look for the class that’s busy – people don’t tend to stick around if the sessions are poor.
Build up steadily
Spin classes are high intensity and can sometimes catch out even the most dedicated fitness fanatic.
Before your first session try to cycle for ten minutes on a low to medium intensity three times a week and then extend your time by five minutes each week. Increase your resistance at the same time – this will strengthen your legs in preparation for your first class.
Don’t try and match the level of other people in the class – it’s important that you stay in control of how difficult your own workout is.
The instructor will tell you when to make it harder or easier, but do it at the level you’re comfortable with while trying to push yourself to get the most out of the session.
As you get fitter, you can add resistance and speed to crank up the intensity.