More women than men die each year of coronary heart disease, according to the American College of Sports Medicine. The No. 1 way to reduce heart disease risk factors is to incorporate daily physical activity into your lifestyle. Making fitness a priority with strong workouts can bring you self-esteem, health and a reduction of disease risk factors, leading to a higher quality of life.
Increase Heart Rate
Cardiovascular exercise is important in a woman's life, not only for weight loss and/or maintenance, but for health benefits as well. This is because increasing your heart rate will increase the amount of calories that you burn, along with strengthening your heart and cardiovascular system. The American College of Sports Medicine (ACSM) recommends that women aim for moderately intense exercise 30 minutes a day, five days a week. You can raise your heart rate through interval training, increasing the incline on treadmills or ellipticals, and increasing your speed while training.
Break Up Your Routine
Women often find themselves busy and overwhelmed with daily tasks. Try breaking up your workout routine to avoid a busy lifestyle interfering with your fitness goals. "Shape" recommends doing two 30-minute workout routines of cardio or weight training during different times of the day. You could also try for even smaller sessions throughout the day, such as a morning and lunchtime walk with an afternoon weightlifting session.
Challenge Yourself
Try something new or set a goal to challenge and motivate yourself. For example, start training for a marathon, triathlon or a backpacking trip. If you set your sights on something that you enjoy, you can use that to motivate yourself. Make your goal a part of your fitness routine on a daily basis.
Prevent Boredom
Avoid boredom in your physical activity routine by listening to new music or exercising with a friend. "Shape" recommends alternating gym workout routines, trying new machines and incorporating classes, such as yoga, indoor cycling, Pilates or kickboxing. Going outside for a run, hike or bike ride also prevents boredom by offering a change of scenery.
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