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Be careful on the intensity of training because when we get older you get injured easier and it takes longer to heal.
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Isn't that the truth. When I was a kid, I could throw myself into a wall all day and not even think about it. Now I have to stretch before I do anything, just so I don't tear any muscles.
As for a particular martial art: if there's somewhere near you that teaches Jiu-Jitsu -- not Brazilian Jiu-Jitsu, which is great, but 99% ground oriented -- try it out. In my estimation, there's no better way to put a world of hurt on someone than traditional Jiu-Jitsu. Hell, I don't even study it because it's just too brutal; I go for Judo, which is the friendly, tame, please-don't-break-my-face, adapted version.