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.)
  
  
• Two towels, one for wiping away sweat and one for 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.