Hi, Alexandra! Thanks for your interest! I don't know if this answers your question, but here goes:
On Saturdays I do an extended 180-minute land workout, including about 75 minutes of cardio, and the rest of the time taken up by ab/core work and total body heavy lifting for all muscle groups including legs and upper body, followed by a nice long stretch. On Sundays I do an extended 180-minute aqua workout, beginning with about an hour of deep water zero-impact drills for mid-range cardio and muscle endurance, then go to the shallow pool with a friend of mine for about an hour and 10 minutes of upper-margin cardio, followed by aquatic ab and aquatic upper body work; also followed by a stretch.
On Mondays I do either an evening 90-min. aqua class ( which includes shallow-water work, deep-water flutter kick drills, aquatic abs and upper body endurance) OR an evening 90-minute land workout including upper margin cardio, some light barbell squats/lunges if I want, and then an ab routine. Tuesdays are my rest day, then another 90-min.aqua class. Thursdays and Fridays I usually don't workout at all (I'm trying to fix that),then the whole thing startd back on Saturdays.
I know some will flame me for this, but I prefer to work out on an empty stomach in the mornings; coffee and water are the only things I consume before hand. Afterward, a bowl of dry cereal mix (Cheerios, shredded wheat, bran flakes, no milk 'cause I loathe milk). I eat lightly during the days when I do an evening workout. Part of that day's nutrition has to include peanut butter M&Ms.
Because there's a good mix of land training with aquatic training, which totally varies the workloads and impact forces, I'm able to go for longer times without stressing anything out. I'm about 45-1/2 hears old.
Hope this answers your questions -
A-jock
