Timisu,
Like K-Dawg, I also use an elliptical bike 3 to 4 times per week (although I vary times; the less amount of time that I do, say 10 minutes, the faster I go thru-out to feel it, than if I do 30 minutes--although I will vary speeds thru-out-slow: fast, slower, very fast, slow, and so on).
Stretching is definitely key. I have been stretching for about 35+ years, and it helps reduce injuries.
Core work: lower back, obliques (sides of the waist), stomach, is essential to overall stability.
Used to workout with weights, but since I've been around 30 am content with doing pushups and pullups. These exercises, when combined with all of the other above exercises, help maintain good power, and they don't tighten you up as weights have a tendency to do.
I also love hitting the heavy bag for power and endurance. One other added benefit is confidence that you can swing a mighty punch, should you ever have the need to.
Regards,
BowlingWolf
