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: These Record-Setters Were Nearly Impossible to Defeat
By
Geoff Kimmerly
MHSAA.com senior editor
May 13, 2025
Most days, across Michigan high school sports and athletics at every level, a rare big-time upset is going to grab a bigger headline over yet another win by a usual favorite that comes out on top all the time.
But today, we’re going to celebrate teams that have made winning something of a daily routine over long stretches during the MHSAA’s 100-year run.
For the majority of head-to-head team sports, the MHSAA tracks winning streaks and lists the longest in their respective record books. And while all making those lists are impressive, the longest seem almost inconceivable.
Let’s start with the 192-match winning streak by Marysville from Dec. 10, 1996, through Jan. 15. 2000, the longest by number of victories. That incredible run made up most of the first half of an also incredible eight-straight Class B Finals championship seasons for the Vikings. Three others volleyball teams have won at least 92 straight matches, but none more than 98.
Traverse City Central girls tennis’ 107-dual match winning streak from 1989-2000 is the longest by length of time, and the only other to reach triple digits for total wins – with a seven-year, 71-match run by the Okemos boys tennis team from 1990-97 also reaching toward nearly a decade of similar success.
Several more have approached the 100-consecutive-win milestone. Hudsonville Unity Christian girls soccer won 86 straight games from 2005-08, and actually was 97-0-1 over those four seasons. The Allen Park Cabrini softball team won 80 straight games during the 2006-08 seasons, the Powers North Central boys basketball team won 84 straight games between 2014-17, and Orchard Lake St. Mary’s baseball team became our latest winning streak record-setter with 84 straight victories from May 1, 2021 through May 3, 2023.
Okemos is the one of only two schools with two record winning streaks, having also won 64 straight girls lacrosse games from March 21, 2009, through May 3, 2011. The other is North Central, which also won 41 straight 8-player football games between Sept. 18, 2020, and Sept. 15 2023, with many of the same athletes who played on the record-setting boys basketball team.
Also from the Upper Peninsula, Carney-Nadeau’s girls basketball teams of 1989-91 held on to their record of 78 consecutive wins despite a 76-victory pursuit by Pittsford from 2015-18. Bloomfield Hills Brother Rice won the first 13 Division 1 boys lacrosse championships, and the early years of that run included a 29-game winning streak during the 2008 and 2009 seasons.
The record holders in boys soccer and 11-player football require a little bit of explanation. While Genesee Christian owns the boys soccer winning streak record of 33 from 2015 and beginning of the 2016 season, Detroit Country Day easily outpaces the rest for longest unbeaten streak in that sport having gone 69-0-10 between 1991-94.
Hudson football also remains legendary for its record streaks of 72 straight wins (including playoffs) from 1968-1975 and 81 straight during the regular season from 1968-1977 – although that playoff era streak included only one playoff win, as the Tigers won their Semifinal in 1975 but fell to Ishpeming in the inaugural Class C title game. The longest football playoff streak built entirely during the playoff era belongs to Ithaca, which won 69 straight games beginning with its opener in 2010 and ending in the 2014 Division 6 championship game as the Yellowjackets pursued what would have been a fifth-straight title in that division.
The lack of winning streak lists in wrestling and ice hockey are a noticeable gaps in this collection. Those lists hopefully will be constructed in the future.
Previous "Century of School Sports" Spotlights
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 Clockwise from top left: Allen Park Cabrini catcher Amanda Chidester celebrates her team's 2007 softball championship. (2) Genesee Christian's Caleb DuPree (11) controls possession as Kalamazoo Hackett Catholic Prep's Kawika Singson pursues during their 2015 championship match. (3) Shaleene Glombowski sets for Marysville during the 1998 Class B Final. (4) The 1995 Okemos boys tennis team takes a photo after clinching another Finals championship. (5) Carney-Nadeau's Jill Wetthuhn drives against Fowler during the 1990 Class D Final.