NEW MRC SPIN

Indoor Cycling
 
Burn up to 600 Kcal in one cardio workout
 
Some call them torturous, others exhilarating, but there’s no denying the popularity of exercising on spin bikes. What sets these fitness classes apart is the motivation to keeping that wheel moving, with energetic encouragement provided by your instructor. Participants are led by popular music.
 
Due to only 5 spin bikes to a class, places must be booked and paid for in advance at the reception only. Cancellations must be made up 24 hours in advance for a refund to be issued.

What kind of shape am I in?

This question is crucial. Indoor Cycling is by no means for everyone. The intensity levels of classes can be beyond what most novices or part-time exercisers can achieve and maintain, particularly for 30-40 minutes. So ease yourself into it.

What should I wear?

Don’t necessarily just opt for running shorts or heavy sweats. If possible try to wear bike shorts, possibly padded ones like most outdoor cyclists wear.

Other indoor cycling recommendations

The following helpful tips can make your first cycling experience a positive one:

• Please arrive 10 minutes before class is scheduled so classes can start on time.

• If you are new to the class, let your instructor know so that you can be properly set up on the bike. If you have any physical limitations, let your instructor know.

• If you wear trainers, make certain shoelaces are not dangling. Tuck them in.

• Towels are mandatory. You will sweat during these classes so we will ask you to spend a moment to spray, wipe and dry your bike with the provided cleaner after your class.

• Bring water to every class to stay hydrated, before, during and after exercise.

• Adjust the seat to the appropriate height. If the seat is too low, you won’t be able to get enough leg extension on the down stroke and your legs will tire out faster. If it’s too high, you’ll strain to reach and might injure yourself. Don’t grip the handlebars too tightly. This will increase tension in your neck and shoulders.

• The handlebars and seat posts can be pulled completely out of the bike when adjusting them upwards, please be aware of this. Don’t drop them on your feet.

• The tension dial is also the brake. If your feet come out of the pedals, move your legs out to the sides and stop the pedals using the brake mechanism.

• Always ride with at least a light resistance.
 
• Go at your own pace and monitor your intensity. The instructor will give you cues. You are not under pressure to follow these strictly, particularly if you are a beginner.

• Please report any problems regarding your bike as soon as possible.

 ENJOY YOR CLASS