I am no sports scientist so have no idea what the best program is! If it works for you then great. I hate running – just does my back in these days. Also, I suffer from very sore toes. Nonetheless, I still manage to play table tennis bcz it's my fav exercise; that provides most of my physical training! I do go to the gym once or twice a week to do some treadmill, stepper, cross trainer, and weights. are many expert suggestions that motivate me, I don't go mad – just a gentle range of station work covering the important muscle groups. I also do a little bit of stretching, jumping, and balance work.