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.
Minding Our Business: Focus on Mental Health
December 30, 2019
By Mark Uyl
MHSAA Executive Director
For as long as I can remember, rules have played an important role in my life.
My father officiated high school and youth sports. So my brother and I did the same, and were fortunate enough to earn the right to work contests at the collegiate level. Today, my sons are officiating high school and youth sports.
I was hired by the MHSAA as an assistant director in large part due to my officiating background. Rules and regulations remain the backbone of athletics specifically, and society in general, as I learned more acutely when I entered the working world as a teacher and coach, then school administrator.
What also became abundantly clear to me within that framework was that it is our responsibility to provide our students not only the opportunity for competition, but also for our games and practices to take place under the safest conditions possible. From preseason physicals to equipment inventory and facility maintenance, a premium was placed on the well-being of participants and spectators.
Throughout my time at the MHSAA, various initiatives continued to target the growing list of health and safety concerns. My predecessor, Jack Roberts, often pointed to the “4 Hs” of the MHSAA’s health and safety campaign: Health Histories (Physicals), Heat and Hydration, Heads, and Hearts. Those pillars still hold the bulk of the content and resources on the Health & Safety resource pages of MHSAA.com. A few years ago, an extensive section promoting multi-sport participation was developed as an increasing amount of overuse injuries among single-sport athletes was being reported.
This fall, another section has been added as a sub-category to “Heads.” While attending an NCAA meeting in the summer of 2017, the topic of concussions came up, which I assumed to be the No. 1 issue concerning health and safety of student-athletes. It was quickly pointed out that student mental health – not concussions – had become the top health concern among our young people. That knocked me back.
Medical personnel have determined that depression, anxiety and other issues related to mental health are the No. 1 concern among adolescent-age children. There’s a real opportunity to provide some leadership and guidance in this area.
We need to offer resources on the subject, and also be prepared to provide guidance for our membership. The MHSAA has developed a Mental Health Speakers Bureau (please visit our Health & Safety page online). The first statewide Student Mental Health Summit scheduled for Lansing in October provided an opportunity for school principals, counselors, student leadership advisers and student leaders to convene on the topic.
The gathering was quickly sold out, indicating not only the growing nature of concern for this issue, but once again displaying the willingness of our educational leaders to recognize and react to another challenge.
This week, Second Half will publish the latest benchmarks report on the MHSAA’s mental health initiatives and those being undertaken by other states as well.