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: Give Thanks for Officials
February 19, 2020
By Karissa Niehoff
NFHS Executive Director
While the behavior of parents and other fans at high school games is still a work in progress, there is some good news on the officiating front.
Last fall, we reported on a growing shortage of officials nationwide – even reaching a crisis stage in some areas as games were being cancelled. Through a nationwide recruitment effort, progress is being made in attracting more people to the high school officiating avocation.
Thanks to the NFHS’ #BecomeAnOfficial campaign that was launched in the spring of 2017, more than 4,000 men and women across the country have registered and become certified officials. Many of these individuals are former high school athletes who want to remain involved in sports, earn some extra income and stay in shape, including first responders such as police officers, firefighters and EMTs.
On the flip side, however, is the fear that any gains in new officials coming in the front door are being offset by other officials heading out the back door because of the continued boorish behavior on the part of parents and other fans.
Rickey Neaves, associate director of the Mississippi High School Activities Association, is struggling to cover all basketball games in his state in his role as officials’ coordinator.
“Fans and coaches alike feel freer to downgrade officials, and holler and scream at them, as opposed to the way it was 10 years ago,” Neaves said. “You can see where it is getting worse and worse with parents and coaches blaming officials or staying on an official to the point where they’re just not going to take it, so they just get out.”
Unfortunately, we continue to hear reports like this from across the country. A recent survey conducted by Officially Human: Behind the Stripes that was completed by about 19,000 respondents in 14 states indicated that the problem persists, with fans who do not know the rules being the main culprit.
If efforts by the NFHS at the national level – and others at state and local levels – to attract more people to officiating are to be successful, unsportsmanlike behavior on the part of parents and other fans must cease or we will lose some of these new officials within two years.
While we recognize the task of improving the culture at high school events is challenging and is one more item on the busy plates of school administrators, it is essential if we are to retain officials.
Brenda Hilton, founder of Officially Human: Beyond the Stripes, said, “The time is now for all of us to realize that officials are human and their existence and hard work at sporting events allows all of us to enjoy the games that we love. We must start to humanize officials now before the whistles fall silent.”
Recognition and thanks should also be a part of the game plan. We must regularly share our appreciation for the men and women who officiate high school sports.
Dana Pappas, commissioner of officials for the New Mexico Officials Association, shared the following with officials in her state during a special appreciation week:
“Never think that what you do as an official doesn’t matter because it does. Never let one contest where the fans are exceedingly brutal and the scrutiny is overly intense derail your love for what you do. Never think that you are not making a difference because you most definitely are. You are educators, role models and guardians of the integrity of the sport you officiate. You officiate because you care about kids, you care about your chosen sport and you care about your community.”
Instead of viewing these officiating issues as a crisis, let’s see them as an opportunity to impact lives through education-based athletics.
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.