Spin For Pudsey

SPIN FOR PUDSEY

Training Tips
Whether you're out of shape or very fit, spinning classes can help you improve. You ride a stationary bicycle in a group, with a leader who tells you what to do and plays lively music to set the tempo.

• Tip 1 - If you haven't yet experienced a Spin Class - go to one!
  BActive Fitness Centres are offering FREE Spin introductions for all Spin 4 Pudsey participants. Please call 020 8513 2004 to find out more.
• Tip 2 - Remember to saddle up correctly!
  When you stand beside the bike, the seat should line up with your hip joint. When you sit up straight on the bike, the handlebars should be far enough away that your arms are extended but your elbows are not locked. Never slouch over the front handlebars or rest your forearms on the bars to support yourself during a workout. You should be sitting up straight at all times, with your shoulders back and your abdominal muscles tightened.
• Tip 3 - Practice the resistance
  You need to experiment to learn how high you have to turn up the resistance. If you turn it up too high, you will burn out your muscles and may not be able to finish your session. Have a go at pacing yourself whilst keeping the resistance at a manageable level - don't push yourself to hard!
• Tip 4 - Stretch - before and after
  Make sure you always stretch for a minimum of five minutes before and after your workouts. A qualified instructor will help up with your stretches on the day.
• Tip 5 - For comfort and safety
  Wear comfortable clothing, making sure that your bottoms are not too loose or else they could get caught up in the gears of the bike! If you have long hair, pull it back into a high ponytail so that it doesn't fly into your face while you are working out. Never cycle without socks and sports footwear. Wear athletic shoes that are geared towards bicycling.