TD: Hey, Michelle! Since you are an expert cyclist, tri-athlete and uber-spin instructor, Girlawhirl and I were hoping that you might share your expertise with us and with Girlawhirl's Super Pals everywhere.

MM: Great! Let's get started!

TD: Spinning has been around for 20 years. When did it hit the mainstream and in your opinion, why has it become so overwhelmingly popular?

MM: Spinning hit the mainstream in the mid-to-late ‘90s. Like so many fitness trends, spinning began in California and slowly worked its way East. I believe it has been so popular because it is an intense cardiovascular activity with low impact on the body. With the low-lighting, the great music and the incredible energy, your ride can be as “Zen” or as intense as you wish.

TD: How would you reply to someone who says, “I don't like group exercise classes?”

MM: Spinning is an individualized activity regardless of the fact that it takes place in a group setting. You are on your bike, focusing on your cadence (RPM) and your heart rate or perceived exertion. While you take cues from an instructor, you are the one structuring your workout to meet your level of fitness.

TD: What about someone who worries about developing “thunder thighs?”

MM: That is a myth! If you take a look at cyclists, they tend to be quite lean. While genetics do play a role in muscle development, it is also important to strike the proper balance between cardiovascular and strength training.

TD: Is it true that Spinning only works the lower body?

MM: Absolutely not!!! We are strengthening our hearts when we do any cardiovascular exercise. In addition, if we are breathing properly - that is, breathing from our diaphragm - we are also engaging our core. And yes, we are absolutely using our hamstrings, glutes and quadriceps.

TD: What makes the Johnny G Spinner different from a stationary bike?

MM: Well, for starters, the Spinner has a fly wheel (resistance knob) which simulates bike gears, something a stationary bike does not have. Also, the Spinners in my studio are equipped with state-of-the-art Star Trac Spinning Computers. These computers have sensors which enable you to monitor both your cadence (RPM) and distance traveled - it's basically a cyclometer. You can also check your heart rate provided you are wearing a heart rate monitor.

TD: Do you recommend using a heart rate monitor?

MM: I strongly advise my students to invest in one. An HR monitor is a tool which will help you structure the cardiovascular level and HR zone at which you should be working. It lets you know what your numbers are and whether you literally have room to work harder or if you need to ease back. If you don't have a heart rate monitor, you can always use the scale of perceived exertion where 8 on a scale of 1-10 would roughly be equivalent to 80% of your maximum heart rate.

TD: What are the benefits of cycling shoes vs. sneakers?

MM: With cycling shoes, your foot is stable in the clips which allows for proper alignment and efficiency of the pedal stroke. All in all, cycling shoes result in better biomechanics.

TD: Can we look forward to seeing SpinPilates on the schedule?

MM: Eventually!

TD: Sounds like an article to me. Thanks, Michelle!

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.