How much Recovery is enough ?

refghikiHow much Recovery is enough ?

Recovery methods have many purposes aside from helping our bodies heal from the strains of intense exercise. They are part of the balance formula.

RULE: For every hour spent in strenuous exercise, you need to devote half of that time to recovery methods. For example: If you workout 4 hours a week, then 2 hours a week goes to a massage (1 hour), sauna (20 minutes), ART session (15 minutes) and hot/cold showers after training (25 minutes). This is not hard to adhere to if you approach it as smaller pieces of time.

During extra crazy times, the recovery activities (working in or within) are even MORE important than the exercise activities (working out).

Training provides us with the opportunities to challenge ourselves and recovery methods give us the reflective time to learn from those challenging experiences.

Recovery Methods (examples)

Active Release Technique
Mud / Epsom / Sea Salt Bath Sauna (dry)
Hot/Cold Shower
Cranial Sacral
Facial, Manicure, Pedicure
Deep Breathing exercises
No TV / Computer at night
Extra sleep

Rob Lagana

Coach and Founder at Lagana Fitness
Coach Rob Lagana, Fitness Coach, Elite Nutritionist, and Stress Reduction Therapist

Rob Lagana is a former top male competitive bodybuilder who has achieved numerous athletic accomplishments during his career.

Perhaps the greatest learning experience that Rob Lagana has met, was living with ocular albinism. Several vision problems have occurred
with ocular albinism and has left him legally blind. He really learned how to harness the deep energy it takes to be body / movement aware and through this energy has developed a healing ability which he then learned to use in practice with a Japanese healing system called Usui Reiki.Rob overcomes daily tasks and practices to complete his goals
through determination, hard work and a positive mindset.


Rob Lagana also received his IFBB Nutrition certificate, S.M.A.R.T certificate from Dave Palumbo, and LSF Life Solutions Foundation Whole Food Nutrition certificate. Rob Lagana also have 2 decades of experience in coaching clients for weight loss, wellness and contest prep.. He is certified through NASM (National Academy of Sports Medicine).Rob is also Poliquin Group Bio Signature Level 1 and 2 practitioner and overall brings a holistic approach to helping clients reach their goals.

Besides his athletic and coaching experience, he is also a Reiki Master practitioner.Stress is the number one cause of inflammation of the body. This disrupts, cortisol, insulin, brain chemicals and
much more..Reiki has been a natural and effective way of reducing stress, which promotes overall healing in the body.

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