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.
NFHS Voice: Nationally, Lost Spring Ends
May 8, 2020
By Karissa Niehoff
NFHS Executive Director
On Monday, the New Jersey State Interscholastic Athletic Association became the 51st and final NFHS member state high school association to cancel its spring sports championships due to the Coronavirus pandemic.
The cancellation announcements began in late March and stretched to early May as states made every attempt possible to conduct spring sports and other activity programs.
Driven by a desire to offer perhaps a few weeks of competition – particularly for graduating seniors – many states waited as long as possible to move from postponed to cancelled, ultimately forced to make decisions when schools were closed to in-person learning for the remainder of the academic year.
While the leaders of our state associations knew that spring activities could not occur if schools did not re-open, and that the health and safety of the millions of participants ultimately drove these decisions, having to make these announcements was perhaps the most difficult task they had experienced as state leaders.
“We are disappointed for the thousands of New Jersey student-athletes who will be unable to compete this spring,” said Larry White, executive director of the New Jersey State Interscholastic Athletic Association. “While we remained hopeful to the end, and left open every possibility, competition simply is not feasible given the circumstances. It has been a harrowing time for everyone, and we know our student-athletes are extremely disappointed. That said, these unfortunate circumstances may have put an intriguing challenge in the path of our young people. As New Jersey’s own Vince Lombardi once said, ‘It's not whether you get knocked down, it's whether you get up.’ We’re confident all our kids will get back up and stand tall.”
Rhonda Blanford-Green, commissioner of the Colorado High School Activities Association, showed her emotions in making the difficult decision in her state:
“This decision, unlike the many decisions our office makes over the course of a year, has been extremely difficult because we are personally connected as former participants and officials, current parents and grandparents of graduating seniors, as well as educators and members of our high school communities. Our hats are off to the many seniors who have shown maturity and resolve as their culminating year of high school has been impacted beyond activities and athletics due to the worldwide COVID-19 pandemic. The Class of 2020 will not be forgotten.”
Craig Anderson, executive director of the Illinois High School Association, said, “Our thoughts are with all the impacted students, coaches and communities, especially the seniors. It will be difficult for them to find a silver lining in all of this, but we stress that even if they don’t get the chance to compete again at the high school level, they are better for having been a part of their respective high school teams. They were exposed to life lessons in teamwork, leadership and overcoming adversity that are difficult to replicate elsewhere.”
What was at stake and who was affected by these cancellation announcements? More than 500 girls and boys spring sports championships in about 18 sports and involving about three million student-athletes. Along with multiple classes for both boys and girls in track & field, other sports affected this spring were baseball, softball, lacrosse, golf, tennis, soccer, flag football, boys volleyball, water polo, weightlifting, gymnastics, riflery, judo, Unified track & field and ultimate Frisbee. Also grounded were perhaps another million participants in band, choir, orchestra, speech, debate, robotics and other activity programs.
And last, but far from least, we remember the thousands of volunteers who make these events happen every year – ticket-takers, concession stand workers, booster club parents, meet officials and the leaders in communities throughout the country where these events were planned. We thank these individuals for their faithful service year after year, and we look forward to the day we are all back together again.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.