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.
Timeout to Appreciate Officials
September 23, 2013
By Kevin Wolma
Hudsonville athletic director
Wolma is in his third school year as athletic director at Hudsonville and previously coached basketball and golf. Below is a recent “30-second timeout” he wrote for the Hudsonville district newsletter.
We were five seconds away from one of the greatest upsets in the history of Caledonia basketball.
During the regular season, South Christian had beaten us by more than 30 points on two different occasions. The District Finals became the site for the third contest between the two schools on a warm March day.
We were able to slow them down just enough to stay within striking distance until late in the fourth quarter, when we finally took the lead for the first time. South Christian had one last chance with seven seconds left on the clock. After a timeout, they in-bounded the ball from the sideline and their player forced up a shot. I could see it was going to be short from my viewpoint, and my heart began to race with adrenaline as I could sense the impossible was going to become possible.
What happened next has stuck with me for the rest of my life, as one of the South Christian players pushed one of our players in the back, grabbed the rebound, and put the ball in the basket with one second left.
Game over. South Christian wins the District championship.
For the next eight years as a varsity basketball coach, I held a grudge against officials for that one call. Twelve years later, after I was done coaching, I went back and watched the game over again for the first time. I almost turned the video off when they in-bounded the ball in those last seven seconds because I did not want to relive that moment and the ensuing emotions that took place.
While watching I discovered something.
The South Christian player did not shove my player as much as I thought, and our players did not box out like I had thought, which made it easier for them to get the rebound and score. Looking back, did I even tell my players to box out during that last timeout before the ball was in-bounded?
At that moment it became very clear to me that what we see during a game may be clouded because we want our team to gain every advantage and every call in order for them to be successful. Perception is not reality. Officials are human. They will make mistakes just like the coaches and players do during a game.
There still has never been a game that has been decided by an official. Some people will say that the Class B Semifinal boys basketball game (in 2010) was decided on an official’s call when they ruled one of Forest Hills Northern’s player's foot was on the line on his last-second shot when in reality his foot clearly was behind the line. That call cost them a chance to play in the (MHSAA) Finals.
Coach Steve Harvey was quoted in the paper as saying, "We had opportunities to take care of the game before it even came down to that shot.” In the moment it seemed like that one play cost Forest Hills Northern the game, but there were over 50 possessions on offense and defense that preceded the play and potential outcome.
Having the opportunity to spend time with officials inside the locker room has made it very evident they are serious about their jobs and calling the best game they can. I have had requests from officials to have a monitor available to break down film an hour and a half before their contest begins to see strengths and weaknesses in their placement and mechanics from prior contests. I have had officials upset at halftime or after a game because they realized they made a mistake. I have had officials contact me personally after a game to apologize for a call made during the contest.
In the business world and also in education we use the word collaboration a lot. Officials collaborate before, during, and after every contest to garner more knowledge so they can continue to improve.
This is not even their full time job. Officials do what they do because they love the game and want to give back to the sport that made an impact on them.
The next time we are at a game and we think the officials missed a call, let’s take a 30-second timeout to gather our emotions so we do not say anything we will regret later. Instead let’s spend our energy cheering on our teams to be the best they can be.