What is SPINNING?
Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle called a spinning bike. Spin instructors will lead the class through a variety of drills and skills that will sometimes have you pedaling as fast as you can, at a recovery pace, other times cranking up the resistance and pedaling slowly from a standing position, all while pedalling at your own pace.

Other great benefits are:

•  Spinning burns serious calories (about 450 in 45 minutes)

•  Offers an awesome aerobic workout

• Spin bikes are completely adjustable: if you're experiencing low back pain or if your pregnant, the bikes can be adjusted to accommodate.

•  Tones your quadriceps (front thigh muscles) and outer thigh muscles Spinning doesn't involve a lot of coordination

•  Concentrate on your form and good cycling technique

•  You are in control when it comes to your pace

•  Regardless of your fitness level, you will always be able to finish the spin

Why we love it:
Spinning burns serious calories (about 450 in 45 minutes) and offers an awesome aerobic workout that makes your heart pump fast. It also tones your quadriceps (front thigh muscles) and outer thigh muscles like nobody's business! Because you stay in one place with the same basic movement throughout, Spinning doesn't involve a lot of coordination; it's easier to concentrate on your form than in other types of aerobic classes. And although you follow the general instructions of the spinning teacher, you are in control when it comes to your pace. You can finish a spin class, regardless of your fitness level, simply by adjusting your pace or the tension knob on the bike.

Drawbacks:
Spinning does not work all leg muscles equally, so if you spin without doing some cross training activities, you may develop muscle imbalances. Spinning every day can also be too much of a good thing -- real spin enthusiasts have to watch out for overuse injuries in their knees, hips and lower backs. If Spinning is your main source of exercise, we recommend doing some resistance training workouts that include hamstring (back of thigh), buttock and inner thigh exercises.

Equipment Needed:
Other than the bike, here's what you need for a safe, comfortable ride:

•  A stiff-soled shoe with good ventilation. (Running and aerobic shoes, which are soft-soled, may leave your feet numb by the end of the class.)

•  A towels, one for wiping away sweat and draping over the handlebars so your hands won't slide out of position.

•  A full water bottle, because you're definitely going to sweat. Most spinning bikes are equipped with a water bottle cage so you can place your H2O within easy reach.

Insider information:
Riding with an incorrect seat setting can also lead to injury. Set your seat height so your knee is slightly bent at the bottom of the pedal stroke. Set the handlebars so that they are level with the seat. When you lean forward and place your hands on the bars, there should be a slight bend at your elbows

Hot Tip:
Arrive five minutes early for your first class so your instructor can answer any questions and help you with bike adjustments. Make sure you let her know about any injuries that you have so she can help you modify some of the moves. During class, be sure to let your instructor know if you are having trouble with the resistance knob or the general technique. If the class is too intense, just pedal more slowly or take the tension down.