The Best Exercise Routine For A 19-year-old Man

The best exercise routine for a 19-year-old male --- or any male, for that matter --- really depends on the guy. As long as you're enjoying the workout, it's probably the most sensible option for you. Exercise boredom does nothing to motivate you to hit the gym, so choose an athletic pursuit you find rewarding and you'll be more apt to stick with it.

Moderate Intensity

Nineteen-year-olds need roughly 150 minutes of moderately intense aerobic activity in a week's time. That works out to just five 30-minute sessions a week. Moderately intense workouts can include anything from walking to biking to swimming to dancing. Even shooting hoops or playing the links can get the body moving enough to help meet this guideline.

Vigorous Intensity

If there isn't enough time in the day, however, you can kick up the intensity of your workouts and reap the same rewards. With vigorously intense activities, you only need to get 75 minutes a week. Vigorously intense workouts can include jogging, hiking, cross-country skiing, swimming laps or playing an all-out game of basketball, soccer, football or rugby. In fact, tennis, racquetball and handball are considered vigorous in intensity, leaving your options quite open.

Strength Training

Besides more cardio-centric activities, 19-year-old males should also include some level of strength training in their workout routine. The U.S. Department of Health and Human Services sets this target at two or more days a week. Strength training obviously includes your standard weightlifting, but using resistance bands, working against your own body weight and even practicing yoga falls within this category.

Recommendation

To get even more out of your exercise routine, consider devoting even more time to your workouts. As you increase the frequency, intensity and duration of physical activity, you can achieve more extensive health benefits. Not only can you better manage your weight, but you're also reducing the risk of high blood pressure, high blood cholesterol, heart disease, heart attack, stroke and cancer. Regular physical activity is also known to improve your mood, sleep and self-esteem.