Preacherrr,

I'm going to be 42 in June. I am a personal trainer so I try new things just about every day. Without going into boring detail I try to do exercises that stimulate fast twitch muscle fiber. For a beginner I would build a strength base. Pick 6-12 exercises, different muscle groups, some push some pull. Try 10-15 repetitions per exercise. Start with one set, build up to 3 sets. Remember the body adapts fairly quickly so update your exercises, change your repetitions every 8-12 weeks. As far as cardio I do the treadmill, but my strength training provides both aerobic and anaerobic conditioning. I like to walk the course so I make my aerobic training somewhat like my actual playing time. I might do 3.5 miles per hour as a base. Every 45 seconds to one minute I will up the speed to 4 miles per hour. And I vary the elevation to simulate hills.

If you have any other questions please feel free to ask.