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: Madness to Maddening
March 23, 2020
By Karissa Niehoff
NFHS Executive Director
March Madness took on another meaning for everyone in the sports world during the week of March 9 – a week like none other in the history of organized sports with the acceleration of the coronavirus (COVID-19) in the United States.
The Madness was not the bouncing of basketballs in arenas around the country. Instead it was organization after organization trying to determine the viability of continuing to operate – particularly after the suspension of the NBA season and the cancellation of the NCAA Division I Men’s and Women’s Basketball Championships.
And NFHS-member state high school associations were among those organizations faced with making decisions because the heightened state of the coronavirus pandemic occurred in the middle of state high school basketball tournaments across the country. While 13 states had completed their tournaments, the remainder were faced with tough decisions throughout the week.
By the end of that week, another four states were able to complete their girls and boys basketball tournaments – although all of these states had to impose extreme limits on the number of fans in attendance.
About two-thirds of our member state associations had to shut down their tournaments. At this point, 19 state associations have cancelled their state basketball tournaments, while 15 others have postponed or suspended their events, although the hope of completing them seems to fade with each passing day.
In addition to basketball, some states were in the midst of conducting ice hockey, gymnastics and swimming championships. While most of those sports championships, along with wrestling, were completed, some states were forced to suspend or cancel these as well.
Because of varying information from state health leaders, the Centers for Disease Control and Prevention (CDC) and state governors, some states were able to continue playing longer than others. Each state’s high school basketball tournament is one of the anticipated events of the year – particularly for residents in towns with schools playing for a state title.
From start to finish of state basketball tournaments in the 50 states plus the District of Columbia, more than one million fans trek to gymnasiums to watch these events. This year, however, many of these fans, along with about half of the 950,000 boys and girls who play high school basketball, were not able to experience March Madness.
And if this wasn’t enough, spring sports seasons and championships are at risk – mainly because schools are closed in many states, which means the discontinuation of school activity programs. The NCAA has cancelled all spring sports championships; and while state associations haven’t cancelled spring championships yet, athletics and activities programs are on hold for a set period of time – or indefinitely in some states.
While the loss of college and professional sports has an enormous impact on everyday life, considering that events surrounding the coronavirus affect some 19,500 high schools and 12 million participants in high school sports and performing arts activities, the impact on high school sports is perhaps even larger.
We support our 51 member state association leaders as they continue to work through these challenges. The loss of state basketball championships in many states is a sizeable financial challenge ahead as they work to continue to make state-level athletics and activities programs available.
On many occasions, we have written about the value of high school sports and activities. This month, we have witnessed the disappointment of thousands and thousands of players and fans who were not able to experience a state championship – many of whom were “going to state” for the first time.
High school sports is different from every other level of sport as these programs are a vital part of communities across our nation. Two weeks ago, when the doors were closed in many gymnasiums, it was confirmation of the desire and need for education-based high school sports and activities in the United States.
During this time of imposed social distancing, it is a time to step back and be thankful for these programs in our nation’s schools.
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.