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: Punish Bad Fan Behavior
October 2, 2019
By Karissa Niehoff
NFHS Executive Director
About four weeks ago, we distributed an op-ed suggesting that inappropriate behavior by parents and other adult fans at high school sporting events was causing many officials to quit before they even reached two years on the job.
Although we received mostly positive support from this article, some people thought we went too far in telling parents to “act your age” and “stay in your own lane.” On the contrary, perhaps we should have been more direct.
Last week, one of our member state associations shared a resignation letter it had received from a 20-year veteran soccer official who had taken all the abuse he could handle. A portion of that letter follows:
“Soccer parents: you are absolutely 100% the reason we have a critical refereeing shortage and games are being cancelled left and right. And you are at least a part of the reason I’m done here. The most entitled among you are the ones that scream the loudest. And every time you do this, you tell your son or daughter the following:
‘I do not believe in you, I do not believe in your team, I do not believe in your collective ability to overcome your own adversity and you absolutely will not win and cannot do this without me tilting the table in your favor.’
“On behalf of myself and so many other referees – and I say this with every ounce of my heart and soul – shut up about the referees, and let your kids rise or fall as a team, as a FAMILY. Because the vast majority of you truly have no idea what you’re talking about, and even if you have a legitimate gripe about one play or one decision, you’re not fixing anything.”
And if that wasn’t enough, last week the Eastern Panhandle Youth Football League in West Virginia released the following statement:
“Unfortunately, it has come to the point that because of the abuse, negativity and utter disrespect shown to our officials from parents, coaches and most recently from our players, the Eastern Panhandle Officials Association president stated today that the association will no longer schedule officials for our league games at any field. This means effective immediately all remaining games are cancelled.”
This statement is from a youth league, which means the coaches are likely also parents of players, and the players are sons and daughters who are emulating their parents’ behavior.
So, no, our previous message was not too direct or emphatic. The kind of boorish parental behavior that compels a 20-year soccer official to quit cannot be allowed to continue. While we would hope that parents and other fans would embrace the concepts of education-based athletics by respecting the efforts of those men and women who officiate high school sports, that unfortunately is not occurring in some cases.
As a result, schools must adopt and enforce a strict, fan behavior policy. In soccer, a player receives a “yellow card” as a first warning for unsportsmanlike conduct. If the action occurs again, the player is hit with a “red card” and is ejected from the contest. Some schools have implemented a similar penalty structure for parents and other fans – not just at soccer games but all high school events. If the inappropriate behavior and verbal abuse of officials continues after one warning, the person is removed from the venue. There must be consequences for these offenders before we lose any more officials.
Most of the 7.9 million participants in high school sports are on the fields and courts every day to have fun and compete as a team with their classmates, and the 300,000-plus officials assist in that process. Now, if parents would let the players play and the officials officiate!
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.