[paul alan]

No I don't, but I do know I should!

I have been thinking about this of late, I'm 39 now and have had to reduce my training intensity on the weights and cycle my intensity as well. No more training to failure either as I just cant take it anymore like I once could, I even go as far as warming up and cooling down which I have never ever done. My warm up is 5 mins on the jogger type machine and cool down is a 5 min walk around the block after training, I do this mainly because I suffer from  heart palpitations/ectopic beats so am trying to be a bit friendlier the old ticker.

I would like to stay fit and active for a long time to come so I feel I need a motility routine that I can do maybe once per week as a start. Something that will keep my supple and help support my joints etc. where is a good place to start with this whey-aye?

I feel I should do some cardio as well but strength training is cardiovascular somewhat, and besides I went kickboxing a few months ago and as an x armature kickboxer I thought ill just go crazy for an hour and was surprised by my fitness level. So was the instructor who couldn't believe I don't do any cardio at all. But for 3-4 days after the palps were the worst they have ever been 2,3and 4 in a row it was proper scary. Put me right off doing that again!

[dazmond]

a bit of  basic yoga stretching should sort you out.even 10 mins every day should help.remember RECOVERY and REST are just as important as the exercise.

im 46 and dont have neck ache or shoulder pain.

you should ALWAYS warm up before a workout.i do 5 or 10 mins on the stationary bike to raise my core temperature or 5 mins on the rowing machine or rope tucks to warm up my mid section followed by a light set of whatever exercise im doing first.

[Missing Link]

Something that will keep my supple and help support my joints etc. where is a good place to start with this whey-aye?

There's loads of stuff on youtube.  I 'intuitively stretch'.  The bits of me that are the stiffest, get the most attention.  That's my calves, usually, and feet.

I feel I should do some cardio as well but strength training is cardiovascular somewhat, and besides I went kickboxing a few months ago and as an x armature kickboxer I thought ill just go crazy for an hour and was surprised by my fitness level. So was the instructor who couldn't believe I don't do any cardio at all. But for 3-4 days after the palps were the worst they have ever been 2,3and 4 in a row it was proper scary. Put me right off doing that again!

I think aerobic exercise is better than high-intensity cardio.  Keep the cardio to a small percentage of your overall training and when you run/bike/any other machine, just keep it at an easy pace and increase volume if you've time.

A really good book on the subject of healthy athleticism is anything by Mark Sissons (I recommend Primal Blueprint or Primal Endurance).

[Missing Link]

im 46 and dont have neck ache or shoulder pain.

Don't your m00bs give you back problems?

[Miko67]

Swimming is great for all muscles , no strain on joints and after good half hour/ swim do a lot of stretches in water.