TenSpin (Notting Hill Studio only)

Why come

TenSpin is the ultimate spin class.

Spinning is widely acknowledged as one of the best cardiovascular exercises available, increasing lung capacity along with the strength of the heart and lungs.

Our take on the spin class, TenSpin, is a high-intensity workout that’s fantastic for transforming body shape and burning calories (up to 700 calories a session). What’s more, it’s low impact - minimising jarring and risk of joint injury. And because you control the resistance you’re working against, it’s ideal for all levels of fitness.

What to expect

Like all TenPilates classes (and very much unlike the average spin class) there’s a maximum of 10 people per session, so it’s unusually small and personal. Expect plenty of individual attention from our expert Trainers, as they monitor your body positioning on the bike, manage the intensity you’re working at, and ensure that you enjoy the experience of indoor cycling.

An initial warm-up is followed by 45 minutes of interval-based Spinning on the stationary bike. We’ve chosen Interval training because it’s proven to achieve faster results - the changes of pace mean that you burn more calories and your body adapts physiologically faster to increase cardiovascular capability.

To finish, your Trainer will guide you through a 10-minute sequence of stretches on the Reformer, in a safe and highly effective programme that increases the range of movement in joints and decreases muscle tightness.

Heart monitors

For the best results, you’ll want to be able to measure the intensity at which your body is working at any given stage in the class. So we encourage clients to wear a heart monitor – it’s not essential, but it will help you get more from the session if you do.

If you don’t have a heart monitor, but would like one, we recommend either the Polar FS2 or the Polar FT7M. (See www.polarelectro.co.uk for more details.)

These can be purchased at £46 and £99 respectively, from reception. Our Trainers will gladly calibrate yours for you, to ensure that you’re training at the optimum level during your session and to give you an accurate calorie count afterwards.

Results and benefits

Like all our classes, TenSpin is designed to deliver results fast, in this instance weight loss, improved stamina, strength, flexibility and muscle tone.

The focus on interval training ensures that you’re burning more calories and exercising both cardiac and skeletal muscles at a higher intensity than you would if you exercised at an even pace.

The stretch session helps keep muscles long and lean, increases the range of movement in joints, reduces muscles tightness and improves recovery time.