Have you ever taken an indoor cycling class? If so, you’ve probably got a strong opinion on the subject. Everyone I’ve ever talked to about spinning classes either loves them or hates them, with very few opinions in between.

There’s no question this type of aerobic activity is extremely beneficial and a highly effective cardio workout. Whether you’re just starting spinning classes or are an experienced participant, there are a few essentials you’ll need to consider in order to get the most from your workout.

The first time I participated in a spinning class, I’ll admit to being just a bit intimidated. All of my fears were unfounded though, just as soon as I embraced a few key concepts. In fact, most people I’ve talked to who didn’t enjoy spinning classes ultimately didn’t get the most from their workout, leading to disappointment and not trying again.

Here are three tips to help you get the most from your indoor cycling workouts:

1. Make sure you’re wearing proper clothing, and keep that water bottle handy. Running shorts and sweats are not designed for indoor cycling. Get yourself some biking shorts, or at least wear shorts with extra padding and comfort in the inner thigh area to prevent discomfort. As for water, you’ll want to be ready to consume plenty, both during and after class.

2. Remember, this workout is about you and not what other participants are doing. All too often, it’s easy to get caught up in the enthusiasm of the class, despite what your body might be telling you. Listen to your body and follow suit. Make adjustments as necessary.

3. Make sure your seat is adjusted properly. This is the most common mistake in spinning classes. Your seat should be at a height where your knee angle is almost but not quite straight during the downstroke. If your seat is too high, you’ll risk injury. If your seat is too low, you’ll have to peddle harder than necessary. Ask your instructor for guidance if necessary.

Finally, always ask yourself about your fitness level. How fit are you? Remember, the intensity level of some classes are beyond those just getting back into shape. A good instructor will offer tips on how to modify the workout. Bear in mind there will be all levels of fitness in a cycling class, and the instructor needs to instuct for the entire spectrum.

If you’re at all uncomfortable with fitting in, don’t worry. Just work by yourself on a stationary bike for a few weeks. You can increase or decrease intensity levels to keep things interesting. When you’re ready, the spinning class will be there for you, and within a few sessions you’ll be spinning with the best of them!