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
Yoga
Meditation
Reiki
Acupuncture
Cranial Sacral
Massage
Facial, Manicure, Pedicure
Deep Breathing exercises
Stretching
No TV / Computer at night
Extra sleep

Rob Lagana

Coach and Founder at Lagana Fitness
One of the Best, Most Established Online Personal Trainers in the Country

Whether you’re set on shedding a few pounds, preparing for a competition, or putting your health back on track, you need a knowledgeable professional you can trust to guide you every crucial step of the way. Above all, you need a passionate individual who regards your success as their own.

This is where I come in: Hi, my name is Rob Lagana, and as a fitness coach and accomplished competitive bodybuilder with over two decades of experience, I’m on a mission to turn your fitness and wellness goals into reality. Both results-driven and compassionate, I provide all our clients with a personalized experience and specially tailored workout routines and meal plans. I also firmly believe in fitness being fun; I’ve never been an all work, no play kind of guy.

Growing up, I faced some hardship due to the ocular albinism I was born with (a condition that leaves me legally blind for life). However, that didn’t stop me from becoming a successful competitive bodybuilder, which ultimately inspired me to help others achieve happiness, confidence, and overall wellness in their own lives.

In addition to training consistently and assisting my valued clients, I’m currently writing a book entitled “Totally Healthy,” which offers tried-and-true tips and tricks to fat loss and toning up by harnessing a balanced holistic approach.

With the right nutrition and exercise regimen that is unique to you and your needs, anything is possible! Add positivity, empowerment, support, and a holistic approach to the mix, and you’re well on your way to paving the road to longevity. Let’s begin your journey together! Reach out to me today.

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