Spin classes have boomed in popularity in recent years, revolutionising the way people get fit by cycling.
With an enthusiastic instructor driving the sessions a spin class can seem an intimidating environment, but they’re huge fun to take part in and extremely good for your fitness.
Read on for our top four tips to get the most out of your spin activities.
Choose a good instructor
Working with an instructor you like will ultimately increase your enjoyment of a spin class.
The way the class is delivered and the music choices are amongst the things can affect your motivation, so if one instructor doesn’t suit you try someone else.
Take advice from other gym members or ask for recommendations from staff at reception. Alternatively, look for the class that’s busy – people don’t tend to stick around if the sessions are poor.
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 as you spinit towards fitness.
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.
Wear suitable clothing
Spin classes are sure to get hot and sweaty, so wearing breathable and moisture-wicking clothes will make your workout far more comfortable and enjoyable.
Females should invest in a proper sports bra, as you’ll need lots of support during the more vigourous elements of the class.
The general rule is to wear padded cycling shorts or gym shorts either a muscle tee or tank. The outfit is lightweight and won’t interfere with your bike.
Build up steadily
Spin classes are high intensity and can sometimes catch out even the most dedicated fitness fanatic.
Ahead of your first session try to cycle for 10 minutes on a low to medium intensity three times a week, before increasing 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.
It can be tempting to try and match the level of other people in the class, but 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 stronger, you can add resistance and speed to ramp up the intensity.