WORKOUT THAT IS SURE TO HAVE YOU IN A SPIN

It’ll super-charge your fitness regime, but braving that first class spin can feel intimidating. asks instructor Dan Little for his top tips for beginners and feel on one side of your body for heels out firmly to the side. padding on the bum area the top of your hip bone – the saddle As you are on a static bike, there’s won’t go amiss, especially should be about level with it. also no danger of you getting stuck if you’re not used to

“When you sit on the saddle, it and falling off, as you might do on a sitting on a saddle. should feel comfortable and your road bike. You don’t need to legs should have a slight bend in the Dan says: “Being clipped in means spend a fortune, but if knee at the bottom of the pedal you have a more efficient pedal you would prefer to stroke. If you have to lock out your stroke as you can pull up as well as wait until you have knees, the seat is probably a bit too push down. Your hamstrings and completed a session or high.” glutes therefore work harder than if two, you will be Once the seat is in place, adjust the you were cycling in trainers – trust completely fine to take a handlebars, ensuring they’re me, this is a good thing!” class in a normal pair of not too close that your leggings or shorts. knees are rotating into them, and not so far away that you’re over-reaching.

DAN advises making sure you take a bottle of water to the class with you. Even with air-con and fans, a spin class gets very sweaty, so you’ll definitely want to have a drink handy. IT’S natural to feel like you need to hold on tightly when you’re going hell for leather, but this could lead to injuries.

Keep your shoulders relaxed and focus on transferring power from your legs to the pedals to maximise your ride, advises Dan, and keep your grip loose so you can take the pressure off your wrists and elbows. AS WITH any cardiovascular exercise, it’s important to learn to pace yourself so you can endure a 45-minute class.

Dan says: “It’s really important to ease into the session with a warm-up of about five minutes, which prepares you for the session ahead.

“Don’t be tempted to go off like a rocket – you will probably regret it and it will make the experience a lot less enjoyable if you are hanging on for the last 20 minutes.”