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: MHSAA Blazes Trail Into Cyberspace
By
Geoff Kimmerly
MHSAA.com senior editor
January 9, 2025
When the MHSAA took its first footsteps into cyberspace in 1996 – and then officially launched MHSAA.com on Aug. 15, 1997 – the jump into the internet revolution was to help characterize the MHSAA’s focus on the future, according to a Muskegon Chronicle report quoting then-executive director Jack Roberts.
Predicting how that future would quickly and continuously unfold may have been anyone’s guess. But over the next nearly three decades, MHSAA.com has grown, evolved, added a companion website and then united them into a single valuable landing spot not just for those who work to make our games happen, but the millions who cheer for them as well.
The first rendition of an MHSAA website reached the World Wide Web during Fall 1996 with an American Online (aol.com) URL and included rankings for the MHSAA Football Playoffs. The official version 1.0 of MHSAA.com launched just about a year later, anchored by what would be the website’s priorities for the next 15 years – an area titled “Administration” containing tools primarily for school administrators, a “Services” section highlighting sportsmanship, scholarship and safety; and “The Games” that included sport-by-sport details on rules changes, tournament assignments and historical information.
The MHSAA reported more than 12,000 visitors to its online home during October 1997 – about 400 daily, with the weekly football rankings the largest draw. A little more than a year later, in November 1998, the MHSAA enjoyed its biggest month to date with more than 2,500 visitors daily to climb past 850,000 since the launch of the website. More than 58,000 of those views came during the release of that season’s Football Playoff pairings, and another major draw was the “Games Wanted” page listing teams looking for opponents, which was athletic directors’ biggest ask when surveyed two years earlier on what they wanted most from an MHSAA website.
MHSAA.com already was pushing far ahead of the curve, especially when it came to state school sports associations. But that start was only slightly a sign of things to come. The website has taken on a life that far surpasses any “much has changed, much has stayed the same” scenario.
Truth be told, the goals for the website have not changed in several years – MHSAA.com has provided a place for member school administrators and coaches, and game officials, to do their daily MHSAA-related business. But that mission has been joined by a growing emphasis on telling the story of school sports to the growing number of fans paying us a visit.
What’s changed is how the MHSAA has delivered on those missions.
The website’s design evolved during the final years of the 1990s and first decade of the 2000s, following the fast-moving progression across the internet. Navigation – getting users where they want to go easily – became the buzzword, and adding more and more information to the site meant adding better avenues to find and organize it.
The MHSAA redesign carried out during the 2009-10 school year – the first built by now-longtime partner Gravity Works Design & Development in Lansing – propelled the website in a big way toward what you see today. Navigation menus now remained a static part of every page as users navigated within the site. A large action photo was placed at the top of the front page to bring it to life, as were feeds from the MHSAA’s well-followed social media accounts and a video player highlighting the growing broadcast and video presence.
And then came the largest leap. In late 2011, the MHSAA became one of two state associations nationwide at the time (along with Arizona) to begin creating its own fan-focused editorial content. In January 2012, the MHSAA launched its Second Half website as a home for feature stories, blogs, videos and coverage of MHSAA Finals, produced mostly by longtime media members operating as correspondents from their various regions of the state.
For the 2008-09 school year, MHSAA.com had attracted 19.2 million page views. For 2013-14, the count (including both the main and Second Half sites) totaled 22.5 million. That jumped to 27.2 million for 2018-19. And the most defining design change was still ahead.
While the Second Half’s article content had begun to draw nearly 1 million page views annually – a success considering the state has about 170,000 high school athletes – that content remained separated from an already-robust amount of schedules, scores, results and records data the MHSAA had published on its main site over 25 years, plus all the other postseason promotion and information fans had begun to seek.
So in 2022, the MHSAA made one more big jump to land at the website you’re visiting today.
Paying special attention to not disrupt the work of school people using the site for administrative purposes, the MHSAA closed down Second Half and brought all that content to the front of MHSAA.com – for the first time making the front page of the main website fan-focused. That emphasis on spectator experience continued with new, easier-to-understand navigation, and redesigns of sports pages to better promote MHSAA Tournament events and Michigan Power Ratings (MPR), ticket ordering and record book information fans seek. All of the tools school sports people relied on in the past remain, just flip-flopped with the stories and stats that tell our story to a growing audience.
This new version also is geared differently to better serve an audience that has moved significantly toward viewing on phones. Roughly 70 percent of MHSAA.com page views are coming on mobile devices, and this latest design was built to be responsive and best-serve that visitor preference.
The response to the most recent redesign indeed tells the rest of the story – 38.2 million page views during 2023-24, a 40-percent jump from five years earlier. The largest-drawing single day of the school year was March 1, 2024, with nearly 444,000 views as that year’s Winter tournaments began their final month. Team schedule pages in 2023-24 drew 13 million views, with 2.1 million views of tournament brackets and 1.7 million of the statewide scores page. The site’s editorial content – all of those features, game stories and more – were up to 1.65 million views.
MHSAA.com remains what it’s always been, but now it’s so much more – and no doubt, the best is yet to come.
Previous "Century of School Sports" Spotlights
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 (Top) Clockwise from top left are images of the front page of MHSAA.com from the years 1998, 2005, this week and 2014. (Middle) This is the front page of the MHSAA's Second Half site from June, 16, 2017.