Spinning was created by the American world-class cyclist Jonny 'G' Goldberg as a convenient and quick way to train for races. In 1989, he and John Baudhuin opened the first spinning centre in Santa Monica, California and then developed a programme to certify other spinning instructors. Curious about spinning? The following info will help to decide if it's for you:

What is it? Spinning is an aerobic exercise that you do on a specially designed stationary bicycle called a spinning bike. This bike is unique because the resistance on the front wheel can be adjusted. While you pedal, the instructor talks you through a visualisation of an outdoor cycling workout while motivational music plays in the background. You might hear, 'You're going up a steep hill now, so don’t give up’ during a tough part of the workout, and then, ‘You made it. Enjoy the downhill ride’ during the less strenuous part of the class. The pace varies throughout the workout — sometimes you’re pedalling as fast as you can, other times you change the resistance and pedal slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.

Why we love it: Spinning burns serious calories (about 450 in 45 minutes) and offers an excellent aerobic workout that makes your heart pump fast. It also tones your quadriceps (the ones on the front of your thighs) and outer thigh muscles like you wouldn’t believe. Because you stay in one place with the same basic movement throughout, spinning doesn't involve a lot of co-ordination. And although you should try and follow the instructions of the spinning teacher, you are in complete control of your pace. You can end your spinning session simply by adjusting your pace or the tension knob on the bike.

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.