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.
Involvement vs. Meaningful Involvement
November 27, 2012
By Jed Blanton
MSU Institute for the Study of Youth Sports
As I've worked with the MHSAA in student leadership development and through my role in performance consulting and mental training, a number of coaches and athletes have asked me how to “get kids to buy in” or see the vision of their coach/captain, etc.
Particularly in high school sports, rosters consist of players with reasons for participating in their sport that range from pure enjoyment and social life, all the way to kids with aspirations and ability to play in the highest level of college athletics.
Having a range of talent, and then a range of desire and commitment can be a difficult load to balance as a coach.
Based on the questions I've been posed over the years, it seems that the magic answer lies somewhere in this notion of “buy-in” and if, just if, the coach could trigger that “buy-in” everything would work out. A winning season or at least a more successful season would be a certainty, and all the athletes would be emotionally involved, or more so, emotionally invested, as well as completely and fully physically and mentally committed to THE GAME.
This almost sounds like the ideal ending of a Disney sports movie … but that doesn't mean it isn't a possibility, and we can find some ways to make your reality closer to this vision.
The trick is … there is no trick; there is no magic formula. The ability to create “buy-in” means giving up something that might make a coach shudder and cringe just a bit. My challenge to coaches is this: Give up control. SHARE some of the duties and tasks you feel are your job, with … your players.
DON’T hit the back button or close your browser just yet. Let me explain.
The first thing to understand here is how people learn. If we want our athletes to “buy in,” we may have to teach “buy-in” first, which involves understanding how people learn behaviors and adopt a mentality, as the state of “buy-in” would be considered.
Psychologically, we know that people can learn merely from watching and modeling others. But in the short-term, this tends to include only behaviors, not the more abstract notions of passion or commitment which is seemingly what coaches desire more of in their players when we talk about “buy-in.”
However, it is important. So the first thing a coach needs to do is behave in such ways that indicate they are “bought in,” more so than just telling kids to be more committed. Have you ever stopped to think about what it looks like when someone has “bought in” to an athletic team’s vision? Do you have a team vision statement to guide behaviors and goals?
The next step in how people learn new behaviors upon watching others is having those behaviors they are attempting to mimic reinforced. Encouraging players and showing gratitude to those who demonstrate the desired mentality will help foster the expectations you have for your players. I must point out here that punishing or dismissing players and behaviors that stray from this desired state won’t help the learning process.
Next, and here is where the challenge lies, is sacrificing some control and sharing some responsibilities with your players. This entails involving them in the process of the sport. So often our high school athletes experience sport very passively. They are told what to do, how to do it, and when to do it. Then critiqued, sometimes put down and constantly judged on their abilities to do very little else than act in the ways they are told to act.
There is no option for personal investment here. Trust is the guiding factor. And while trust is extremely important, it’s not what may ultimately create “buy-in.”
Involvement fosters ownership. Meaningful involvement requires an emotional investment because the amount of responsibility increases. So what does being meaningfully involved look like? Being meaningfully involved in the sport as an athlete would mean being able to make decisions that are then actually carried out before they are critiqued. If you ask a player what they think about any given decision, then tell them what you think (which is also what they’ll do), you are merely seeking input rather than allowing them to be involved. What would it look like if the captain or senior players were able to set the starting line-up or batting order? Or what if the athletes were in charge of running a two-hour practice once a week? How about letting one or two of the athletes decide what play is going to be run in the final minutes of a close game? I mentioned the word “trust” earlier, and the key in these examples is coaches are showing athletes “trust.” This just might be what fosters the all important “buy-in.”
The hardest part on the coaches’ end is letting the decision play out, and then talking about why it may have failed. Discussing it rationally, debriefing the decision, and allowing them to process where the mistake was made without placing blame on them is where athletes can really learn about their sport, their role on the team, and how to make tough decisions while sharing in the full experience of the competition and preparation.
There is always a chance they’ll make the same decision you would make as the coach. After all, they have been practicing in your system. This is a great way to assess if you are having an impact and if your athletes are learning rather than just passively participating.
As a former athlete, I can honestly say I never truly understood my sport (distance running) until I was asked to serve as a race director or create training programs for younger athletes and people interested in taking their running to a more competitive level. I’m sure for most first-time coaches, the number of decisions you have to make humbles your former-athlete self rather quickly.
Watching the student leadership program participants I work with struggle with projects and presentations they are asked to design is tough, and I want nothing more than to help them and make sure that it’s “right.” But I can also say that in those times when I've been able to see the end result in those instances when they made the decisions, they created something on their own, they are happier, more knowledgeable, and certainly “bought in,” as they have control for the first time.
Blanton is a doctoral candidate at Michigan State University in the department of Kinesiology, specializing in the PsychoSocial Aspects of Sport and Physical Activity, and a research assistant for MSU's Institute for the Study of Youth Sports. He has served as a facilitator at MHSAA Captains Clinics the last three years and currently is assisting the association with its student leadership programs.
