Get nowhere fast -- and burn hundreds of calories while doing it -- with a spinning class.
Step 1: Drink and eat Before you get to class, down a full glass of water along with an energy bar or banana.
Step 2: Arrive early Arrive a few minutes early so you can adjust a bike to fit you.
Step 3: Adjust seat Raise the seat so that the front of your knee lines up with your toes when the crank is perpendicular to the floor with your foot in the pedal.
Step 4: Adjust handle bars Adjust the height of the handlebars so that it's either level or slightly higher than the seat.
Step 5: Pedal Set the bike without resistance and pedal as fast as you comfortably can. If your behind bounces on the seat, it's too low; if you feel like you're falling off the side of the seat with each pedal stroke, the seat is too high.
TIP: Try using cycling shoes with cleats. Visit a bicycle shop for a cleat fitting.
Step 6: Place water bottle and towel Put your water bottle in holder and drape your towel over the handlebars so they are out of the way but still accessible.
Step 7: Do it Take the class. You should drink a total of at least 24 ounces of water before, during, and your ride.
Step 8: Wrap it up After the class is over stretch your hips, back, and legs. Make sure you wipe down the bike, since it'll be covered in puddles of your perspiration. Nice work.
FACT: Endurance cyclist Johnny G. invented indoor cycling classes in the late 1980s as a way to stay in top cycling shape throughout the winter.