The scoop on spinning

Drawbacks: Spinning does not work all your leg muscles equally, so if you spin without doing some cross-training activities, you may develop a muscle imbalance. Spinning every day can also be too much of a good thing, as some 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 hamstrings (the muscles on the back of your thighs), buttocks and inner thigh exercises.

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

• A stiff-soled trainer with good ventilation. Running and aerobic trainers, which are soft-soled, may leave your feet numb by the end of the class.
• Two towels, one for wiping away the sweat and one for hanging 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 holder so you can place your water within easy reach.

Insider information: Riding with an incorrect seat setting can also lead to injury. Set your seat height so that your knee is slightly bent when your leg is extended 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, your elbows should be slightly bent. Be sure to let the instructor know if you have any injuries before you start the class.