Ryan Reynolds' Personal Trainer, 47, Shares How He Works Out, Recovers

<!DOCTYPE html> <html lang="en-US"> <head> <title>Ryan Reynolds' Personal Trainer, 47, Shares How He Works Out, Recovers - Business Insider</title> <meta charset="UTF-8"> <meta name="viewport" content="width=device-width, initial-scale=1" > <meta name="title" content="Ryan Reynolds and Blake Lively's personal trainer says he's fitter and more shredded at 47 than he was in his 20s. 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window.allScripts.push({ type: "load", script: "%3Cscript%20src%3D%22https%3A%2F%2Fwww.googletagmanager.com%2Fgtm.js%3Fid%3DGTM-MP6F46L%22%20data-consent%3D%22ANALYTICS%22%20data-track-load%3D%22gtm%22%3E%3C%2Fscript%3E" });</script> <script type="application/ld+json"> {"@context":"http://schema.org","@type":"NewsArticle","mainEntityOfPage":{"@type":"WebPage","@id":"https://www.businessinsider.com/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11"},"editor":{"@type":"Person","name":"Kashmira Gander"},"author":{"@type":"Person","name":"Rachel Hosie","sameAs":"https://www.businessinsider.com/author/rachel-hosie"},"publisher":{"@context":"http://schema.org","@type":"Organization","name":"Business Insider","legalName":"Insider Inc.","foundingDate":"2007","url":"www.businessinsider.com","sameAs":["https://www.instagram.com/businessinsider","https://www.twitter.com/businessinsider","https://www.facebook.com/businessinsider","https://www.linkedin.com/company/businessinsider","https://www.youtube.com/@BusinessInsider"],"founder":{"@type":"Person","name":"Henry Blodget"},"logo":{"@type":"ImageObject","url":"https://www.businessinsider.com/public/assets/logos/structured-data.png"}},"headline":"Ryan Reynolds' personal trainer, 47, shares how he works out, recovers","alternativeHeadline":"Ryan Reynolds and Blake Lively's personal trainer says he's fitter and more shredded at 47 than he was in h...","image":{"@type":"ImageObject","url":"https://i.insider.com/673630df192f525898588f5b?width=1200&format=jpeg","width":1200,"height":900,"caption":"Don Saladino is a celebrity personal trainer based in New York."},"name":"Ryan Reynolds and Blake Lively's personal trainer says he's fitter and more shredded at 47 than he was in his 20s. Here's how he works out and recovers.","datePublished":"2024-11-18T12:25:07Z","dateModified":"2024-11-18T20:45:28Z","description":"Don Saladino stays in shape by lifting weights, doing interval training and steady-state cardio, and playing hockey.","keywords":"Fitness","articleBody":"At 47, the personal trainer Don Saladino says he's in the best shape of his life.\"Is my body composition better now than it was when I was in my 20s? Yes,\" Saladino, whose clients include Ryan Reynolds, Blake Lively, Sebastian Stan, and Anne Hathaway, told Business Insider. \"Am I as strong now as I was when I was in my 20s? Yes. Can I do all the things now that I did when I was in my 20s? One-hundred percent. No doubt. I feel like my physique gets better and better.\"Saladino's goal is to keep challenging himself and building muscle without gaining body fat, and he's calculated with both his nutrition and training to achieve it, he said. While his schedule often changes as he juggles working with high-profile clients and managing the online community on his app, he always finds time to train, he said.\"I enjoy feeling really good and I enjoy my body responding a certain way and looking a certain way,\" Saladino, who is based in New York, said. \"As I get older, it's like the more I put into this, the more I'm going to get out of it.\"Saladino broke down how he works out and recovers.Saladino lifts weights four times a week, split between upper-body and lower-body movements.For three days, he focuses on powerlifting: bench presses, low bar back squats, and snatch-grip deadlifts. On day four, he focuses on pushing and pulling movements, such as overhead presses and pull-ups.If he can fit a fifth lifting day into his week, Saladino does accessory movements such as arm exercises and ab interval work.Strength training is the best way to build muscle and bone density, and it helps with fat loss.To improve his cardiovascular fitness, Saladino does tough interval workouts twice a week.\"It's super short, like four minutes of work, but super intense,\" Saladino said.He usually sprints on a curved treadmill or track, or uses an air bike, Versaclimber, or ski erg.He also does one steady-state cardio workout, such as jogging or using a stair mill.Research suggests that doing both cardio and weightlifting is effective in boosting longevity.Saladino plays hockey twice a week, often at 6:30 a.m., he said.Hockey is a fun group activity and workout — but Saladino said he pushes his body a lot harder in his interval workouts.\"Playing the game is about scoring, winning, having fun, and intervals are about: you're going at this time for this specific reason,\" Saladino said. \"Sport is amazing for you. It's very healthy, but I think you can limit yourself from training specific energy systems because it's not structured.\"Research suggests social connection, whether through group sports or sharing a meal with friends, plays an important role in well-being and longevity.Saladino is a fan of cold plunges after hockey games because his body often feels a bit \"imbalanced\" afterward, he said.\"I just really like how it gets my body to calm down a bit,\" Saladino said. \"It really helps reduce some of the soreness in the hips from playing.\"Saladino enjoys saunas too, and will often go from there to a cold plunge for two to three minutes. Research suggests that hot and cold therapy can help the body manage stress better, but research on ice baths for aiding recovery and muscle growth is mixed.\"For someone my age who is in the game right now, it's about, 'How can I rinse and repeat, rinse and repeat?' I come back every day and do the things I love,\" Saladino said.Saladino also uses Normatec massage boots and has been experimenting with red-light therapy for recovery. 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Here's how he works out and recovers.</h1> </section> <section class="byline-wrapper " data-interaction-trigger="legacy-share,save-article,read-in-app-button" > <div class="byline " data-e2e-name="byline" > <div class="byline-content" data-e2e-name="byline-content" > <div class="byline-row"> <div class="byline-author-container"> <div class="byline-author headline-regular"> <span class="" data-e2e-name="Rachel Hosie" > <a class="byline-link byline-author-name" data-e2e-name="byline-author-name" href="https://www.businessinsider.com/author/rachel-hosie" >Rachel Hosie</a></span> </div> <time class="byline-timestamp headline-regular js-date-format" data-timestamp="2024-11-18T12:25:07Z" data-e2e-name="byline-timestamp" data-disable-relative-formatting > 2024-11-18T12:25:07Z </time> </div> </div> </div> </div> <section class="sharebar " data-component-type="legacy-share" data-load-strategy="interaction" data-location="" > <div class="share-button-dropdown-wrapper"> <button class="share-button sharebar-link headline-regular"><svg class="svg-icon share-icon " role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" fill="none" viewBox="0 0 12 12"> <defs/> <title>Share icon</title> <desc>An curved arrow pointing right.</desc> <path fill-rule="evenodd" d="M7.336 8.014l4.2-3.5-4.2-3.5v2.8h-2.54c-1.948 0-3.526 1.567-3.526 3.5v3.16h1.469v-3.16a2.05 2.05 0 012.056-2.042h2.54v2.742z" clip-rule="evenodd"/> </svg> <span class="button-text">Share</span> </button> <div class="share-dropdown-menu dropdown-menu"> <span class="dropdown-menu-item"> <span class="share-link facebook " data-facebook data-href="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.businessinsider.com%2Fryan-reynolds-personal-trainer-how-work-out-recover-2024-11&utmSource=facebook&utmContent=referral&utmTerm=topbar&referrer=facebook" label="facebook" title="Share on Facebook" aria-label="Click to share on Facebook" data-share-link data-flip-widget="" data-track-element="story" data-track-event-label="facebook" data-href-share="https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.businessinsider.com%2Fryan-reynolds-personal-trainer-how-work-out-recover-2024-11&utmSource=facebook&utmContent=referral&utmTerm=topbar&referrer=facebook" data-e2e-name="share-link-facebook" data-utm-term="" target="_blank" > <span class="dropdown-icon"><svg class="svg-icon social-facebook-icon " role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" viewBox="0 0 24 24" aria-labelledby="Facebook" > <path fill="currentColor" d="M22 12.037C22 6.494 17.523 2 12 2S2 6.494 2 12.037c0 4.707 3.229 8.656 7.584 9.741v-6.674H7.522v-3.067h2.062v-1.322c0-3.416 1.54-5 4.882-5 .634 0 1.727.125 2.174.25v2.78a12.807 12.807 0 0 0-1.155-.037c-1.64 0-2.273.623-2.273 2.244v1.085h3.266l-.561 3.067h-2.705V22C18.163 21.4 22 17.168 22 12.037Z"/> </svg></span> <span class="dropdown-text headline-regular">Facebook</span> </span> </span> <span class="dropdown-menu-item"> <a class="share-link email " data-email data-share-link href="mailto:?subject=Ryan Reynolds and Blake Lively's personal trainer says he's fitter and more shredded at 47 than he was in his 20s. 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data-e2e-name="image-figure-image" data-media-container="image" itemscope itemtype="https://schema.org/ImageObject" > <div class="aspect-ratio" style="padding-top: calc(100% / (1500 / 1500))" > <meta itemprop="contentUrl" content="https://i.insider.com/67362faafa0140cdd5637e31?width=700"/> <img src="https://i.insider.com/67362faafa0140cdd5637e31?width=700" srcset="https://i.insider.com/67362faafa0140cdd5637e31?width=400&format=jpeg&auto=webp 400w, https://i.insider.com/67362faafa0140cdd5637e31?width=500&format=jpeg&auto=webp 500w, https://i.insider.com/67362faafa0140cdd5637e31?width=700&format=jpeg&auto=webp 700w, https://i.insider.com/67362faafa0140cdd5637e31?width=1000&format=jpeg&auto=webp 1000w, https://i.insider.com/67362faafa0140cdd5637e31?width=1300&format=jpeg&auto=webp 1300w" sizes="(min-width: 1280px) 900px" alt="Don Saladino standing with his arms folded" decoding="sync" /> </div> <span class="image-source-caption with-caption-drawer"> <input class="caption-drawer-input" type="checkbox" id="caption-drawer-checkbox"> <label class="caption-drawer-label" for="caption-drawer-btn"> <svg class="svg-icon chevron-down-icon caption-drawer-icon" role="img" xmlns="http://www.w3.org/2000/svg" width="1em" height="1em" viewBox="0 0 24 24" > <path fill="currentColor" fill-rule="evenodd" d="m19.44 5.5-7.486 7.72L4.56 5.594 2 8.234 11.954 18.5 22 8.14 19.44 5.5Z"/> </svg> </label> <figcaption class="image-caption headline-semibold" data-e2e-name="image-caption" > <span class="image-caption-text">Don Saladino is a celebrity personal trainer based in New York.</span> <span class="image-source-text"> <span class="image-source headline-regular" data-e2e-name="image-source" itemprop="creditText" > Peter Hurley </span> </span> </figcaption> </span> </figure> <div class="inline-backup-paywall desktop" data-component-type="inline-backup-paywall" style="display:none"> <span class="headline-semibold subscription-msg">This story is available exclusively to Business Insider subscribers. <a href="/subscription" class="subscription-link">Become an Insider</a> and start reading now.</span> <span class="headline-regular login-prompt">Have an account? <button class="login-prompt-btn">Log in</button>.</span> </div> <div> <section class="post-content typography " data-track-content="" data-post-type="post" > <div id="piano-inline-content-wrapper" data-piano-inline-content-wrapper data-user-status="anonymous" > <div data-component-type="content-lock" data-load-strategy="exclude"> <div class="content-lock-content"> <ul class="summary-list"><li>Don Saladino, a personal trainer to celebrities, said he's in the best shape of his life at 47.</li><li>Saladino strives to challenge himself continually and build muscle.</li><li>His training regimen includes strength and interval training and playing hockey.</li></ul><p>At 47, the personal trainer <a target="_blank" class="" href="https://www.businessinsider.com/ryan-reynolds-deadpool-workout-diet-super-hero-physique-2023-02" data-analytics-product-module="body_link" rel="">Don Saladino</a> says he's in the best shape of his life.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-1" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-1/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-1" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-1/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-1","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-not-lazy="" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"Is my body composition better now than it was when I was in my 20s? Yes," Saladino, whose clients include <a target="_blank" href="https://www.businessinsider.com/ryan-reynolds-personal-trainer-don-saladino-simple-advice-boost-longevity-2024-7" data-analytics-product-module="body_link" rel="">Ryan Reynolds</a>, Blake Lively, Sebastian Stan, and Anne Hathaway, told Business Insider. "Am I as strong now as I was when I was in my 20s? Yes. Can I do all the things now that I did when I was in my 20s? One-hundred percent. No doubt. I feel like my physique gets better and better."</p><p>Saladino's goal is to keep challenging himself and building muscle without gaining body fat, and he's calculated with both his nutrition and training to achieve it, he said. While his schedule often changes as he juggles working with high-profile clients and managing the <a target="_blank" href="https://donsaladino.com/" data-analytics-product-module="body_link" rel=" nofollow">online community</a> on his app, he always finds time to train, he said.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-2" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-2/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-2" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-2/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-2","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"I enjoy feeling really good and I enjoy my body responding a certain way and looking a certain way," Saladino, who is based in New York, said. "As I get older, it's like the more I put into this, the more I'm going to get out of it."</p><p>Saladino broke down how he works out and recovers.</p> <figure class="figure image-figure-image " data-type="img" data-e2e-name="image-figure-image" data-media-container="image" itemscope="" itemtype="https://schema.org/ImageObject"> <div class="lazy-holder " style="padding-top: calc(100% * 994 / 961)"> <meta itemprop="contentUrl" content="https://i.insider.com/67363142192f525898588fa8"> <img class="lazy-image " src="data:image/svg+xml,%3C%3Fxml version='1.0' encoding='UTF-8'%3F%3E%3Csvg xmlns='http://www.w3.org/2000/svg' width='1' height='1'/%3E" data-content-type="image/jpeg" data-srcs="{"https://i.insider.com/67363142192f525898588fa8":{"contentType":"image/jpeg","aspectRatioW":961,"aspectRatioH":994}}" alt="Don Saladino (center) with Ryan Reynolds and Blake Lively on a red carpet."> </div> <span class="image-source-caption "> <figcaption class="image-caption headline-semibold" data-e2e-name="image-caption"> Don Saladino, center, with Ryan Reynolds and Blake Lively. <span class="image-source headline-regular" data-e2e-name="image-source" itemprop="creditText"> Courtesy of Don Saladino </span> </figcaption> </span> </figure> <h2 id="8ecbe165-23c0-4470-9fb6-d713a7da9ea8" data-toc-id="8ecbe165-23c0-4470-9fb6-d713a7da9ea8">Lifting at least 4 times a week</h2><p>Saladino lifts weights four times a week, split between upper-body and lower-body movements.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-3" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-3/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-3" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-3/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-3","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>For three days, he focuses on powerlifting: bench presses, low bar back squats, and snatch-grip deadlifts. On day four, he focuses on <a target="_blank" href="https://www.businessinsider.com/workout-split-how-to-tone-body-build-muscle-faster-2021-6" data-analytics-product-module="body_link" rel="">pushing and pulling</a> movements, such as overhead presses and pull-ups.</p><p>If he can fit a fifth lifting day into his week, Saladino does accessory movements such as arm exercises and ab interval work.</p><p><a target="_blank" href="https://www.businessinsider.com/strength-training-better-cardio-burning-fat-2023-10" data-analytics-product-module="body_link" rel="">Strength training</a> is the best way to build muscle and bone density, and it helps with fat loss.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-4" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-4" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><h2 id="d28290b1-d41a-4dbd-aa1b-cec1ac797654" data-toc-id="d28290b1-d41a-4dbd-aa1b-cec1ac797654">Intervals and steady-state cardio</h2><p>To improve his cardiovascular fitness, Saladino does <a target="_blank" href="https://www.businessinsider.com/study-hiit-short-workouts-boost-fitness-longevity-stroke-survival-2024-8" data-analytics-product-module="body_link" rel="">tough interval workouts</a> twice a week.</p><p>"It's super short, like four minutes of work, but super intense," Saladino said.</p><p>He usually sprints on a curved treadmill or track, or uses an air bike, <a target="_blank" href="https://www.businessinsider.com/best-vertical-climber-versaclimber-machine-cardio-fitness-2023-5" data-analytics-product-module="body_link" rel="">Versaclimber</a>, or ski erg.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-5" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-5" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>He also does one steady-state cardio workout, such as jogging or using a stair mill.</p><p>Research suggests that doing both <a target="_blank" class="" href="https://www.businessinsider.com/weight-lifting-and-cardio-may-help-you-live-longer-study-2022-9" data-analytics-product-module="body_link" rel="">cardio and weightlifting</a> is effective in boosting longevity.</p> <section class="dad-related-posts-component at-inline related-posts" data-component-type="dad-related-posts" data-delay-third-party-scripts="true" data-size="2" data-container-index="in_content_recirc_1" data-included-verticals="health" data-placement="inline" data-excluded-verticals="bi-video" data-root-margin="250px 0px" data-track-view="{"event":"module_in_view","element_name":"in_content_recirc","subscription_experience":"bi_value_unassigned","product_field":"in_content_recirc_1"}"> <div class="content-recommendations-title-container"> <h2 class="content-recommendations-title display-xs ignore-typography"> Related stories </h2> </div> <div class="dad-related-posts-container"></div> </section> <h2 id="33f4228d-e29f-432e-b7b4-37f66ce9d17f" data-toc-id="33f4228d-e29f-432e-b7b4-37f66ce9d17f">Playing hockey for fun</h2> <figure class="figure image-figure-image " data-type="img" data-e2e-name="image-figure-image" data-media-container="image" itemscope="" itemtype="https://schema.org/ImageObject"> <div class="lazy-holder " style="padding-top: calc(100% * 3840 / 5760)"> <meta itemprop="contentUrl" content="https://i.insider.com/673631beede4eeae39279936"> <img class="lazy-image " src="data:image/svg+xml,%3C%3Fxml version='1.0' encoding='UTF-8'%3F%3E%3Csvg xmlns='http://www.w3.org/2000/svg' width='1' height='1'/%3E" data-content-type="image/jpeg" data-srcs="{"https://i.insider.com/673631beede4eeae39279936":{"contentType":"image/jpeg","aspectRatioW":5760,"aspectRatioH":3840}}" alt="Don Saladino with his ice hockey team on an ice rink."> </div> <span class="image-source-caption "> <figcaption class="image-caption headline-semibold" data-e2e-name="image-caption"> Saladino, second from left.) plays hockey twice a week. <span class="image-source headline-regular" data-e2e-name="image-source" itemprop="creditText"> Lars Niki/Getty Images </span> </figcaption> </span> </figure> <p>Saladino plays hockey twice a week, often at 6:30 a.m., he said.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-6" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-6" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>Hockey is a fun group activity and workout — but Saladino said he pushes his body a lot harder in his interval workouts.</p><p>"Playing the game is about scoring, winning, having fun, and intervals are about: you're going at this time for this specific reason," Saladino said. "Sport is amazing for you. It's very healthy, but I think you can limit yourself from training specific energy systems because it's not structured."</p><p><a target="_blank" href="https://www.businessinsider.com/longevity-antiaging-friendship-social-interaction-relationships-2023-9" data-analytics-product-module="body_link" rel="">Research suggests social connection</a>, whether through group sports or sharing a meal with friends, plays an important role in well-being and longevity.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-7" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-7" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><h2 id="d6b5a1c1-8dec-43fa-834a-0c6ebe8cdb5d" data-toc-id="d6b5a1c1-8dec-43fa-834a-0c6ebe8cdb5d">Cold plunges and saunas for recovery</h2><p>Saladino is a fan of <a target="_blank" href="https://www.businessinsider.com/start-day-cold-plunge-reduce-grogginess-stress-mental-sharpness-2023-4" data-analytics-product-module="body_link" rel="">cold plunges</a> after hockey games because his body often feels a bit "imbalanced" afterward, he said.</p><p>"I just really like how it gets my body to calm down a bit," Saladino said. "It really helps reduce some of the soreness in the hips from playing."</p><p>Saladino enjoys saunas too, and will often go from there to a cold plunge for two to three minutes. Research suggests that <a target="_blank" href="https://www.businessinsider.com/stress-relief-cold-heat-hiit-short-bursts-help-recovery-2022-3" data-analytics-product-module="body_link" rel="">hot and cold therapy</a> can help the body manage stress better, but research on <a target="_blank" href="https://www.businessinsider.com/ice-bath-muscle-building-recovery-chris-hemsworth-trainer-advice-2022-7" data-analytics-product-module="body_link" rel="">ice baths</a> for aiding recovery and muscle growth is mixed.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-8" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-8" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"For someone my age who is in the game right now, it's about, 'How can I rinse and repeat, rinse and repeat?' I come back every day and do the things I love," Saladino said.</p><p>Saladino also uses Normatec massage boots and has been experimenting with <a target="_blank" href="https://www.businessinsider.com/tech-execs-buying-red-light-therapy-beds-hyperbaric-chambers-wellness-2023-8" data-analytics-product-module="body_link" rel="">red-light therapy</a> for recovery. Although there's no conclusive science behind the benefits of these recovery protocols, he doesn't think that's a reason not to try them.</p><p>Saladino is also conscious of cumulative fatigue and listens to his body when he needs to slow down and destress.</p><div class="in-post-sticky only-desktop"><div class="ad-callout-wrapper ad-label headline-medium only-desktop"> <div data-bi-ad="" id="gpt-post-health-desktop_in_post_ad-desktop-fluid-9" class="ad ad-wrapper fluid in-post only-desktop" data-force="" data-type="ad" data-adunit="businessinsider.desktop/post/in-content-4-plus/health" data-secvert="" data-tag="fitness" data-authors="rachel-hosie" data-region="Desktop In Post Ad" data-responsive="[{"browserLimit":[728,0],"slotSize":[[300,250],"fluid"]},{"browserLimit":[1260,0],"slotSize":[[728,90],[300,250],[800,480],[600,480],"fluid"]}]" data-tile-order="tile-9" data-url="/ryan-reynolds-personal-trainer-how-work-out-recover-2024-11" data-template="default" data-targeting="{"adunit":"businessinsider.desktop/post/in-content-4-plus/health","region":"Desktop In Post Ad","tag":"fitness","template":"default","dvp_spos":"in-content-4-plus","rawvert":""}" data-amazontamsizes="[[728,90],[300,250]]" data-enable-ad-refresher="true" data-refresh-count="0"></div> </div></div><p>"We have to allow our body to recover," he said.</p> </div> </div> </div> </section> </div> <section class="post-content-more"> <section class="dad-related-posts-component at-post-bottom related-posts standard" data-component-type="dad-related-posts" data-delay-third-party-scripts="true" data-size="4" data-container-index="" data-included-verticals="health" data-placement="post-bottom" data-excluded-verticals="bi-video" data-root-margin="250px 0px" data-track-view="{"element_name":"end_of_article_recirc","product_field":"bi_value_unassigned","subscription_experience":"bi_value_unassigned"}" > <div class="content-recommendations-title-container"> <h2 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