The Spinner Sport enables a low-impact, cardiovascular workout that burns as many as 500 calories in 40 minutes.

According to The President's Council on Physical Fitness, adults need at least 30 minutes of physical activity five or more days a week. However, only 30 percent get the recommended amount.

Work, family and never-ending to-do lists can make finding time to hit the gym an understandable challenge. If the gym isn't for you or your schedule makes getting there a challenge, try working out at home.

Cardiovascular, strength and flexibility training are the key components of any successful workout regimen, and with a few simple items, you can build an effective home exercise program that incorporates each.

Cardio Training

Cardiovascular workouts fuel weight loss, strengthen the heart, reduce stress and increase energy.

For a low-impact cardiovascular workout, try the Spinner Sport (www.spinning.com), an in-home bike that can help you burn as many as 500 calories in 40 minutes.

The Spinning program makes riding a stationary bike more fun and effective than mindless pedaling by incorporating changes in resistance and alternating between seated and standing positions. Bikes include four DVDs that offer motivation and instruction.

Strength Training

Resistance training strengthens and tones the muscles and can increase metabolism.

Flexible tubing (www.power-systems.com) is a portable, relatively inexpensive option for strength training that can be used in place of weights and is available in various degrees of resistance to serve all fitness levels.

Flexibility

Proper stretching builds flexibility while reducing muscle tension, expanding range of motion, increasing circulation and lowering the risk of injury.

Stretching should be performed at the beginning and also at the end of a workout when the muscles are warm. Stretching on a yoga mat can help improve balance, coordination and comfort. A yoga strap can make touching your toes a little easier and allows for a deeper stretch.

The most effective workout is one you can stick with, so develop a plan you can commit to. Talk to your doctor before beginning any exercise routine.

Caroline Dawson is a Spinning Master Instructor, a National Academy of Sports Medicine personal trainer and a certified group fitness instructor.

For more workout tips and tools that will help you plan your personal fitness regimen, visit www.spinning.com.

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