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.
Parents, Make a Pledge
October 24, 2012
By Scott Westfall
MSU Institute for the Study of Youth Sports
NOTE: This is the second of a two-part viewpoint explaining the importance of coaches and parents setting proper examples for young athletes in their treatment of game officials. Click to read Part 1.
From time to time, even the most well-intentioned parents yell at officials things they are not proud of later.
As the head coach, it is essential to communicate expectations at the annual preseason parent meeting. Let parents know you want this to be classy program, and you need their help. Inform them that you, your assistant coaches, and the players (their children) will not be yelling at officials, and that you would be grateful if they would do the same.
Let them know that although other teams and their fans might holler at the officials, this team will be above the fray.
Encourage parents to applaud players from both sides. While they undoubtedly want your team to win, it is a sign of class to applaud the opposition for a good effort and/or performance at the end of the contest. In addition, ask your parents to sign a Parent Pledge Form stating that they will hold themselves to a higher standard. See an example below:
I. I pledge to respect the sport. I understand the importance of setting a good example for my child. No matter what others may do, I will show respect for all involved including coaches, players, opposing coaches, opposing players, opposing fans and officials. I understand that officials make mistakes. If the official makes a bad call against our team, I will respect the sport and remain silent.
Initials: ________ Initials: ________
II. I pledge to contribute to a positive team culture. I will not be the parent in the stands or behind the scenes who puts down the kids or the team. I understand this creates a negative atmosphere and can damage a team’s culture. If I have any problem, I pledge to either bring it to the coach with a solution-oriented mindset, or choose to remain silent. In either case, I will contribute only in a positive way to my child’s team culture.
Initials: ________ Initials: ________
After instituting this practice, the first season might seem like more of an experiment. The second season may become a work in progress. But by the time the kids and parents have been in the program for three and four years, it will have become the norm and soon a tradition that is gladly passed down to the new families in the program.
The mantra of your parents will change, and they will take pride in acting differently than what they see at other schools. Other teams will see your parents stand up and applaud participants from both sides during wins and losses, and this act of class will become your team’s identity.
Respecting authority is essential in any society. This respect must be given to judges, policemen and school principals, to teachers, coaches and even referees.
Reinstituting this respect for officials is going to be a challenge, but a challenge that is worthwhile. A coach has the power to transform a program, which will in turn affect the way assistant coaches, parents, and fans conduct themselves.
In the end, the individuals who will receive the greatest benefit are the ones you are doing your job for in the first place – the kids.
Scott Westfall has spent the last 10 years as a teacher, coach, and athletic director in Fort Collins, Colo. He currently is working on his Doctorate at Michigan State University, with an emphasis in Sport Psychology and Athletic Administration, and assisting the MHSAA with its student leadership programs. Westfall is a former athlete who participated in football, wrestling, tennis and cross country at the high school level, and rugby at the collegiate level. He can be reached at [email protected].