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.
Century of School Sports: All-Time 'Parade of Champions'
By
Geoff Kimmerly
MHSAA.com senior editor
June 25, 2025
As we do every June, we will complete 2024-25 this week by publishing our “Parade of Champions” – a listing of every team to win an MHSAA Finals championship trophy this school year.
Recognizing about 130 champions annually – give or take a few if there were shared titles along the way during that past fall, winter and spring – it’s always an impressive list. So we’re plenty stoked – maybe even 100 times more – to present as our second-to-last “Century of School Sports” feature a few findings from our work-in-progress all-time “Parade of Champions.”
Eventually, the data we’ve collected will be provided on the MHSAA website as a searchable data base – there’s more work to come, and I’ll explain some of that below. But for today, here are some of the first facts that jump off the pages from this massive collection.
Starting with the biggest: Since its first titles were awarded to finish the Winter 1924-25 season, the MHSAA has recognized 6,876 teams for winning Finals championships.
Five schools have won at least 100 Finals titles, and 17 schools have won 50 or more. Marquette leads the list with 295, followed by East Grand Rapids (145), Escanaba (134), Ann Arbor Pioneer (122) and Detroit Country Day (107).
For several reasons, it’s difficult to compare championship totals among Upper Peninsula and Lower Peninsula schools as apples to apples – chiefly, schools in both peninsulas compete against each other in postseason competition in only 16 of 28 MHSAA-sponsored sports, and a handful of those 16 have little or no representation from the U.P. despite being statewide tournaments.
That said, here’s a look at some expanded school Finals title rankings, but by peninsula, going deeper on Lower Peninsula schools ranked because the majority of Michigan’s high schools are below Mackinac Bridge:
Lower Peninsula: 1. East Grand Rapids (145), 2. Ann Arbor Pioneer (122), 3. Detroit Country Day (107), 4. Bloomfield Hills Cranbrook Kingswood 88, 5. Detroit Catholic Central (74), 6. Bloomfield Hills Brother Rice (69), 7. Grosse Pointe Woods University Liggett (64), 8. Jackson Lumen Christi (55), 9. Petoskey (46), 10. Traverse City Central (45).
11. Okemos (44), 12. Detroit St. Martin dePorres (41), 13. East Lansing (39), 14. Rockford (37), T-15. Ann Arbor Greenhills (35), T-15. Birmingham Seaholm (35), 17. Flint Powers Catholic (33), T-18. Bloomfield Hills Marian (32), T-18. Kalamazoo Central (32), 20. Grand Rapids Forest Hills Northern (31).
Upper Peninsula: 1. Marquette (295), 2. Escanaba (134), 3. Iron Mountain (78), 4. Menominee (66), 5. Ishpeming Westwood (65), T-6. Ishpeming (64), T-6. Pickford (64), T-8. Negaunee (50), T-8. Ontonagon (50), 10. Houghton (49).
A few more interesting notes:
• Note Detroit dePorres at No. 12 among Lower Peninsula schools; dePorres closed in 2005. Flint Northern ranks 21st among Lower Peninsula schools with 30 championships despite closing in 2013. The former Ypsilanti High School, which consolidated with Willow Run in 2013 to form Ypsilanti Community, also is high on the list with 24 titles.
• Larger schools generally play more sports, and hence have more opportunities to win Finals titles. But Lower Peninsula small schools fell just outside those listed above, including Battle Creek St. Philip and Fowler – both with 29 championships – and Flint Beecher, Kalamazoo Hackett Catholic Prep and Pewamo-Westphalia with 26 apiece.
• We don’t have an easy way – yet – to figure out which schools have won at least once in the most sports. But among the top five, East Grand Rapids and Marquette both have won titles in 18 sports, Country Day has won in 17, Ann Arbor Pioneer in 15 and Escanaba in 13. Pioneer’s 15 include boys gymnastics, which was sponsored by the MHSAA from 1925-31 and 1961-81.
• Detroit Catholic Central has the most championships among all-boys schools, among 11 sports. Bloomfield Hills Marian ranks highest among all-girls schools, with its titles covering seven sports.
As noted, this remains a work in progress, as we’re continuing to research several school closings, consolidations or other name changes over the last 100 years and how those might affect our championship totals. We also need to continue figuring in how to list championships won by cooperative programs and if those are credited to primary schools or as standalone programs.
In the meantime, we’ll continue to update the data with championships won each season, including in our new sports of girls field hockey and boys volleyball debuting in 2025-26. Once the data is fully edited and complete, we’ll add this substantial source to our growing collection of historical information available for all to enjoy.
Previous "Century of School Sports" Spotlights
June 17: Top Performers Tell Us What High School Sports Mean to Them - Read
June 10: 'The Mitten' Becomes Sought-After Symbol of MHSAA Greatness - Read
June 3: MHSAA's Move to TV, Now Internet, 60 Years Old & Growing - Read
May 27: Upper Peninsula Helps Make Michigan's School Sports Story Unique - Read
May 20: From Nearly A to Z, Schools Repped by 221 Nicknames - Read
May 13: These Record-Setters were Nearly Impossible to Defeat - Read
May 6: 200+ Representatives Fill All-Time Council Roster - Read
April 29: MHSAA Programs Prioritize Health & Safety - Read
April 23: Patches Signify Registered Officials' Role in MHSAA Story - Read
April 16: Student Advisory Council Gives Voice to Athletes - Read
April 9: State's Storytellers Share Spring Memories - Read
April 2: Sharp Leadership Synonymous with MHSAA Success - Read
March 25: Athletic Directors Indispensable to Mission of School Sports - Read
March 18: 2025 Finals Begin Next Half-Century of Girls Hoops Championships - Read
March 11: Boys Basketball's Best 1st to Earn MHSAA Finals Titles - Read
March 5: Everything We Do Begins with Participation - Read
Feb. 25: Slogans & Logos Remain Unforgettable Parts of MHSAA History - Read
Feb. 19: MHSAA Tickets Continue to Provide Fan-Friendly Value - Read
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
PHOTOS These are all past MHSAA Finals champions, clockwise from top left: The 2016 Detroit Country Day girls tennis team, 2004 Marquette ice hockey team, 1978 Ann Arbor Pioneer girls cross country team, 1981 Escanaba football team and 2013 East Grand Rapids girls lacrosse team.