The bottom line of an effective weight-loss program is burning more calories than you consume, and cardio training is one of the best ways to burn a lot of calories in a short period of time.

Today, in this fourth of a five-part series on the elements of a comprehensive workout program, I will highlight the benefits of regular cardio training.

Cardio exercise can be done in a variety of ways. some of the most common forms include running, bike riding, dancing, swimming or weightlifting circuits.

For general health and weight loss, it is recommended to include three to six days of cardio training each week. what you do, when or where doesn’t matter as long as you are able to elevate your heart rate and respiration through moderate exercise for at least 30 minutes.

If you’re busy, you don’t even need to do all 30 minutes at once. Doing three 10-minute increments of cardio exercise is just as effective as doing a single 30-minute workout.

Whether you play basketball at the park, swim at the lake or use the cardio equipment at the gym, what really counts is that you do something you enjoy that’s vigorous enough to make you break a sweat.

Rather than picking just one regular activity, mix it up. Diversity actually helps you to avoid plateaus in progress, and cross training minimizes wear and tear on the body, particularly as you age. if you do your cardio training the exact same way each time, your results will likely begin to diminish in four to eight weeks. so variety is advantageous, and you can add variety simply by changing the activity, or altering the intensity of whatever you’re doing.

For example, if you prefer running, you might try periodic interval training (repeating a number of shorter runs at a faster pace with rest in between) rather than simply jogging at a consistent pace. Or, you might try riding a bike instead of using the elliptical machine one day a week.

Anything that raises your heart rate is cardio training, so have fun exploring the different ways to accomplish that goal.

While cardio is a great tool for burning calories, that’s not the only benefit of its inclusion as part of your comprehensive fitness program. Cardio training has also been shown to make your heart and lungs stronger, reduce the risk of heart disease, decrease stress, improve sleep and increase energy.

With so many benefits and so many different ways to train, there should be few excuses for skipping your cardio workouts. When you spice up your workouts with a little variety, those three to six periods of 30 minutes of exercise each week will soon become something you anticipate rather than dread.

If you have questions about cardio training or any other element of a comprehensive fitness program that you’d like to see Kate Conwell answer in print, please send them to .

Kate Conwell is a nationally certified personal trainer and owner of Pure Body Fitness, a local independent fitness coaching business. Visit its Web site at purebodyfitness.com.