Spinning is an aerobic exercise that takes place on a specially designed stationary bicycle. As you pedal, motivating music plays and the instructor talks you through a visualization of an outdoor cycling workout. During the class you vary your pace, sometimes pedaling as fast as you can and other times cranking up the tension and pedaling slowly from a standing position. This helps you to focus inwardly and work on your mind as well as your body.

Spinning burns calories fast (about 450 in 45 minutes) and increases your heart rate giving you an awesome aerobic workout. It also tones your quadriceps (front thigh muscles) and outer thigh muscles! Spinning doesn't involve a lot of coordination because you are in one place with the same basic movement throughout. Spinning allows you to concentrate on your form and core strength. 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.

Arrive five minutes early for 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