How to Get the Most Out of Your Spin Class

If you think biking indoors is boring, you haven't been to a good Spin class. With a motivational instructor, great music and a dynamic workout, a Spin class can get far more out of you than pedaling alone on a stationary bike. Plus it's more like real riding. The instructor leads the exercises and keeps the focus, but you decide how hard to push. These pointers will get you cranking your way to fitness.

Difficulty:

Moderately Easy

Instructions

1. Go regularly. Find a class that fits your schedule and be there once or twice every week. Don't let yourself off the hook just because the gym feels far away.

2. If you don't like one instructor, keep trying until you do.

3. Use your instructor as a resource. Tell her about your goals and don't be shy requesting workouts or even music.

4. Wear cycling shoes. Clipping into the pedals gives you more control, makes you more efficient, and works your hamstrings in addition to your quads. It will help your outdoor riding.

5. Stay hydrated. Spin classes tend to be intense so keep a water bottle within arms' reach and drink often.

6. Pace yourself. Spending all your juice on the first simulated hill climb means you'll struggle the rest of the class. A heart rate monitor helps you keep your effort in the right range.

7. Imagine that you're really out there climbing that hill or sprinting to the finish. You'll feel more motivated and have more fun.

Tips & Warnings

• Adjust your bike's resistance knob slowly at first to feel how sensitive it is. (Since every bike's resistance knob is different, one turn might be plenty on one bike, but another will take three.) Ease into your first workouts and remember that some drills (especially with balance) are more challenging than they look.

• Bring friends to class to make sure you go and keep it fun. Don't be afraid to get into it. Relax, enjoy the music, and interact with the class. Check with your gym to see if you need to sign up before the class to get a space. Bring a small towel to keep clean and comfortable (and maybe to claim your bike while you change) Wear padded biking shorts to be the most comfortable!

• Be sure to set up your bike (seat and handlebar position) correctly to avoid injury.

• Don't stop pedaling suddenly. Your feet will keep going and you might too.