People don't usually ask me the specifics of my practice, and quite frankly I wouldn't even know where to start with explaining it. It tends to be very sporadic regardless of the goal, but it's heavily based in technique and fundamental exercises. Along side this is a lot of physical training that I do including working out, cardio to a certain extent and reflex training. I was fairly young when I started working out and it really stunted my growth, but luckily I grew to a height where I could still perform with little to no issues. The downside of this, for me personally, is that if I stop this regimen, especially the body building aspect, my technique begins to suffer. I can't play as easily, efficiently or as fast as I normally would when my muscles are at their strongest, and I think it's because of my early start with body building. Though this is a requirement for me, no one has to exercise to be a "good performer."
I would not recommend my workout to everyone, but I do think a general exercise that keeps the body fresh and youthful is essential to our lives. Take walks, maybe bring along a book to read and you can get the best of both worlds, having to do cardio and hold something fairly light for a longer period of time. If you do decide to begin some sort of workout, always start slow and really do your research to find out what would best suit your needs/desires. Know what you can and can't do, and if you are unsure, lean on the side of caution. Not everyone can be an Olympic champion, but we all can run at some level, and this is also true in percussion. I personally don't have the fastest fingers; Jojo Mayer basically blows everyone else out the water as far as that goes. Still, with proper and smart work, we can achieve our own personal peaks that give us full access and freedom to perform and express ourselves naturally without having to over work. We all have our own personal costs for our performances, and the sooner they're identified, the sooner they can be addressed.