I used to be an indoor cycling instructor. I absolutely loved it. It was really part of my identity. People called me the "Spin Nazi" and everybody knew if you wanted to really get your butt kicked, you should show up to Ben Greenfield's evening spin class.

It was pure joy for me to put together a 60 minute killer soundtrack, strap on the wireless microphone and lead my cycling troops into battle for a solid hour. I must admit - teaching that spin class three times per week for 3 years gave me mutant-like lungs and rock-solid legs.

And whether you want to become a better cyclist or triathlete, or you just want the beautiful legs and toned butt that you see in many cyclists, there's no denying that indoor cycling (AKA "spinning") can be a potent way to cross-train, to get better lungs and to develop impressive glutes.

But there are many, many things that happen during indoor spinning classes that people simply should not be doing – indoor cycling moves that can be very dangerous for knees and backs, spinning styles that can be ineffective for weight loss and fitness, and a general lack of good knowledge among certified spinning or fitness instructors about how to actually teach the spinning or indoor cycling class.

So in today's audio episode, I have indoor cycling expert Jennifer Sageto tell you exactly how to make sure your indoor cycling class isn't destroying your body or wasting your time. Jennifer was previously a guest on the BenGreenfieldFitness episodes:

-"10 Ways To Get More Out Of Your Indoor Cycling."

-"A Spinning & Indoor Cycling Instructor Gets A Bit Hot Under the Collar."

 Today Jennifer is back, and she’s on a mission to clean up spinning and indoor cycling around the world. Jennifer is the mastermind behind the Indoor Cycling Association, an online educational resource for indoor cycling instructors. She is also the author of the excellent Indoor Cycling book "Keep it Real" - which is chock full of practical tips, workouts and sage advice for beginner, intermediate, and advanced indoor cyclists.

-What kind of spin classes are a complete waste of your time...

-Specific moves that you must avoid if you're going to do indoor cycling...

-How much you should stand up vs. sit down when you're riding indoors...

-When cycling at an extremely high RPM is OK, and when it becomes dangerous...

-What kind of education it takes to become an indoor cycling instructor...

-3 things you should do when you walk into a spin class to ensure your bike is ready...

-Whether you should ride in an "aero" position on a spin bike...

-Why Ben's favorite way to get an indoor cycling workout is with "Sufferfest" videos...

Do you have questions about whether your indoor cycling class is bad for you? Leave your feedback at BenGreenfieldFitness.com and Jennifer or I will reply!

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