THIS week I discovered a whole new meaning to the phrase "get on yer bike" at one of Esporta's Spinning classes.

I climbed hill and dale with the rest of the group, got left behind a few times by my fellow-cyclists -- and all without moving out of an exercise studio.

It may have felt like a mountain trek over the Andes but the climbs, the sprints and the exhaustion I felt were all achieved on the dull old stationary exercise bike -- sorry, spin -- cycle.

Spinning, as it is known, became popular a few years ago in this country.

Basically, you fill a room with spin cycles (specially designed exercise bikes), take a few eager victims looking for their next fitness fix and add one super-fit and energetic instructor.

I'd like to say that all you have to do is get to the studio and the instructor will do the rest.

Motivation

And yes, groups like these do provide motivation when you have none.

This is one class where people aren't covered up, the lights are bright, the music loud and you feel a rush of adrenaline as you walk through the door.

But, there's no other way to put it, this class is hard work -- and yes, it hurts.

Riding a stationary bike might seem easy but for the inexperienced it can be a painful experience.

Of course, daunting as the class sounds, individuals can tailor the level of intensity to suit their own fitness levels.

I was pleased to hear that our cheerful (if bossy) group leader Dawn had disliked the idea of spinning as much as I did before being talked into taking the training course by the boss.

She has now been teaching the activity for over a year. She enjoys it and has a super-toned body -- complete with six-pack -- to show for it.

Cycling uses many of the same muscles as running, but the body is spared the jarring impact.

If you've ever observed someone reading as they gently exercise on a stationary bike, you'd be surprised just how many muscles can be worked through spinning.

As you're wearing footstraps then all the leg muscles will be working including quads, hamstrings, calves and adductors to name a few.

I was surprised to learn that cycling is a "pull, push" action as opposed to just pushing down on the pedals.

You'll also use the deltoids, lats, triceps, biceps, obliques and abdominals as you ride!

At times I suspected our teacher, Dawn, had come from a military training school.

But it was clear this instructor would help all her charges to get more from bike training.

She was a tough task-master who was keen for all of us to demonstrate good technique and immediately noticed anyone who looked sloppy.

There were constant reminders . . .

Efficient

"Keep your head up and give me some resistance, take your bum back, keep your elbows soft, arms loose. Keep your knees over your feet -- it prevents injuries and it's more efficient."

Everyone finds their level but as my last reserves of strength and humour drained away I was spurred on by Dawn's encouragement.

Obviously it's excellent training for cyclists, but spinning is good for anybody looking to kick-start a fat-burning programme and develop all-round stamina, strength and endurance.

And for anyone like me who never exercises outside of their "comfort zone" when exercising alone this type of class will encourage them to work out at higher levels of intensity and exertion.

Spinning classes have realised the power of group sweating -- this type of training tests fitness and enthusiasm to the limit.

Properly structured spinning sessions like these can not only improve your cycling technique but will break the tedium of exercising in the gym.

And the aerobic and muscular work-out you'll get will make you fitter and stronger.

Liquid intake is very important in a class like this and I'd recommend you drink plenty before the class and have a water bottle on hand.

Even low levels of dehydration can seriously affect performance and make you feel ill.

Speaking to Dawn after the class she explained how each spinning instructor has their own style.

Two of the male teachers are cyclists.

They take their classes on a virtual spinning outing encouraging them to visualise the road ahead, the surroundings and the sunshine!

Interestingly, the latest craze in spinning nationwide is virtual spinning, although this hasn't hit Bolton yet.

This idea is taken one step further, and as you work out on your bikes you watch a film shot from a cyclist's point of view projected on to a large screen at the front of the class.

For now though, if you think you're in decent shape already and would like to test your fitness I think you'd be surprised at how demanding these training sessions can be.

Go on -- venture out of that comfort zone! PIC CAPS Ref: J939/4a Dressed in padded cycling shorts, I was well prepared for this class with my two water bottles and towel Ref: J939/33a Taking a well earned breather Ref: J939/31a Down but not out -- I managed to get back in the saddle after this setback Ref: J939/29a Super-fit Spinning instructor Dawn Ann Collier will help you get more out of your bike training RATINGS

Cardiovascular *****

Strength ****

Endurance ****

Flexibility *

Fun *

Feelgood ***

Calorie Burning *****