Add Rest Days to Your Workout Routine
June 2, 2020
Henry Ford Health System
Whether you're new to exercise or a seasoned enthusiast, it's tempting to adopt an all-go, no-quit attitude. This is especially common when you're are trying to achieve a fitness goal. Maybe you want to run a 5K, or maybe you have 10 pounds you want to shed before going on vacation.
"Whatever the driver, it's important to remember that scheduling time for rest and rejuvenation is a critical component of any workout regimen," says James Moeller, M.D., a sports medicine specialist at Henry Ford Health System.
Building in Rest Days
From high-intensity interval training (HIIT) and spin to barre and Zumba, popular workouts increasingly push exercisers to go faster, longer, stronger. This prolonged physical stress can lead to overuse injuries, such as stress fractures, muscle strains and joint pain. Excessive exercise can also lead to hormonal changes, disrupted sleep patterns, decreased immunity and mood swings.
“Working out, especially resistance training, breaks tissues down, causing microscopic damage,” Dr. Moeller says. "Rest days allow your muscles time to rebuild."
So how much rest do you really need? There isn't a one-size-fits-all prescription. Factors like your age, fitness level, the intensity of your workout and the amount of training you do weekly will impact the amount of recovery time you need. But there are some basic guidelines for rest days:
1. Go easy: Rest is a relative term. "It's not just sitting on the couch with an iced tea," says Dr. Moeller. "You may still be exercising on 'rest' days, but at a lower intensity." Maybe you go for a brisk walk or ride your bike to work. Take a yoga class or do some dynamic stretching. The key is to make sure you're not overworking the same body parts.
2. Get sufficient sleep: Sleep is a key component of muscle repair and rebuilding. During sleep, your body’s production of growth hormone increases. Not getting quality shuteye thwarts your body's production of growth hormone and can impact your performance.
3. Give overtaxed muscles a break: You don't need to skip the gym on specific days each week, but you do need to rotate which body parts you're working. The general rule is to give muscles 48 hours to recover after a workout. So it's a good idea to take two to three days off before working the same muscle groups again.
4. Stay hydrated: Make sure to restore lost fluids before, during and after a workout. Dehydration can lead to overheating, headaches and muscle fatigue, among other ailments. You don’t need a sports drink; water is best. "Sports drinks aren't required unless you're getting into very high intensity activity, or exercising for more than one hour at a time," Dr. Moeller says.
5. Pay attention to your body: A lot of people try to work out through pain and fatigue. If there's a heaviness to your movements, or if you feel like your muscles are not responding appropriately to the stress you're providing, take a time out. "It's really about learning to read your body's signals," says Dr. Moeller.
Health authorities and news headlines widely publicize the health benefits of exercise — and the consequences of inactivity. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity exercise per week, plus strength training two or three days per week. Less discussed are the negative effects of not allowing your body sufficient time to rest.
Getting sufficient rest between workouts is just as important as participating in regular exercise. "Both are part of the total process required to build strength, endurance and muscle mass," Dr. Moeller says.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
Whymer Made Blue Water Moments into Memories
By
Paul Costanzo
Special for MHSAA.com
September 29, 2020
When considering all the reasons Jim Whymer was a beloved and Hall of Fame sportswriter in the Thumb area, one stands out above the rest – he cared.
He cared about the quality of the sports section at the Times Herald in Port Huron. He cared about making sure the impossible task of covering schools and sports as equally as possible was accomplished. And he cared about what the newspaper meant to the community.
But most of all, he cared about the people he was writing about.
“He wasn’t going in it just to get a story – he cared about people,” said Shawn Sharrow, a 1994 Marine City graduate who coached basketball at Marine City and St. Clair. “He cared about relationships. As much as he liked sports, he liked people and building those relationships over the years. After he did an interview with you, he would stand there and talk with you for another half hour. He just wanted to develop those friendships.”
Whymer, who worked at the Times Herald from 1978 through 2012, died this past Thursday of metastatic melanoma. He was 64.
He is survived by his wife, Patty, his children Traci Whymer (Tyson Connolly), Kyle (Amanda) Whymer and Joel (Rachel) Whymer, and his grandson, Finn; and by his mother Teresa, sister Michele Seif and brother Bill (Pattie).
He also is survived by the countless yellowing press clippings with his byline that can be found in hundreds of scrapbooks throughout homes in the Blue Water Area. Clippings that no doubt made special memories that much more special for those holding onto them.
“I think like no other person I’ve been around, he made kids feel special,” Port Huron Northern boys basketball coach Brian Jamison said. “He had an amazing ability to make kids feel special. It was in his articles and how long he would take to talk to a kid. He would know the kid’s uncle and their cousin, and he would talk to them about that. I think kids genuinely felt better after talking to him.”
Whymer won several awards for his journalism, including a spot in the Basketball Coaches Association of Michigan Hall of Honor and the Port Huron Sports Hall of Fame.
Good luck finding those awards displayed anywhere, though. Whymer was more interested in making sure the athletes and coaches were getting proper recognition.
“He was really thorough and really interested in what we were doing, even in little old Deckerville when he had Port Huron and Port Huron Northern in his backyard,” Deckerville football coach Bill Brown said. “He’d come up to Deckerville, he’d even go to playoff games – we'd play across the state and he was there. Then after the game, he would just ask you respectful questions. It’s just too bad, because he’s definitely going to be missed. Everybody looked forward to seeing him. He was more than welcome here; he probably could have stayed overnight at someone’s house if he needed to.”
Brown, Jamison and Sharrow had interactions with Whymer as players and coaches. Brown also got to see Whymer as an official, as Whymer worked for more than three decades officiating basketball, baseball, softball and football games throughout the area.
“You can’t even get mad at the guy because he’s such a good guy,” Brown said with a laugh. “He was always square with you.”
Jamison also coached both of Whymer’s sons, and currently has Kyle as his junior varsity basketball coach at Northern. All of the Whymer children played sports at Northern, with Traci being part of an MHSAA title-winning tennis team and Joel setting records on the basketball court and earning a scholarship at Lake Superior State University. (He would later transfer to Grand Valley State.)
“Jim’s always been more like family to me,” Jamison said. “I think everyone feels that way about him. He’s like your fun uncle that you love to talk to. Jim always did a nice job of keeping the story separate from him being the dad. In that respect, he made it easy on me. He was very, very supportive of his children. That’s something – as special as other people felt – that guy was truly all in for all three of his kids when it came to sports and school. I think he was an ultra-professional, and he didn’t want to overwrite about his kids.”
After leaving the Times Herald, Whymer began working in the athletic department at St. Clair County Community College, where he continued his quest to make things as special as possible for student athletes. His main duties included scheduling high school and middle school events at the college’s Fieldhouse – whether it be smaller local tournaments or a multi-day holiday basketball showcase that grew to more than 40 teams.
The Fieldhouse can fit more than 2,000 spectators, and Sharrow said if not for restrictions because of COVID-19, a memorial service for Whymer could fill it. That’s likely not an exaggeration.
“He might be showing up at your practice in the last 10 or 15 minutes, and he always walked in the gym with a smile on his face,” Sharrow said. “If he was ever having a bad day, you’d never know it. He made athletes feel important. Even watching him as a coach talking to my players, you could see their faces light up that they were going to be in the paper and that Jim Whymer wanted to talk to them.”
Paul Costanzo served as a sportswriter at The Port Huron Times Herald from 2006-15, including three years as lead sportswriter, and prior to that as sports editor at the Hillsdale Daily News from 2005-06. He can be reached at [email protected] with story ideas for Genesee, Lapeer, St. Clair, Sanilac, Huron, Tuscola, Saginaw, Bay, Arenac, Midland and Gladwin counties.
PHOTOS: (Top) Longtime sportswriter Jim Whymer works the phones during his time at the Port Huron Times Herald. (Middle) Whymer also was an MHSAA-registered official for 35 years. (Below) Whymer is survived by his wife Patty and their three children. (Photos courtesy of the Whymer family.)