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.

English's Hall of Fame Contributions to St. Francis Continue Behind Camera Lens

By Tom Spencer
Special for MHSAA.com

October 9, 2025

The name Julie English is now synonymous with Traverse City St. Francis football.

Northern Lower Peninsula

English spent her first two decades contributing to the school behind the scenes, helping the Gladiators launch boys and girls soccer programs, and scoring volleyball and basketball. She served as team manager for boys and girls soccer and even bus driver, so to speak, for the latter.  

She’s also very noticeable on the sidelines of football, soccer and volleyball games, taking pictures with the aid of a motorized wheelchair.

This past Saturday, she was front and center. She was inducted into the Grand Traverse Area Catholic Schools Hall of Fame – established in 2007 to recognize individuals who inspire others by being exemplary role models.

English was paralyzed 10 years ago as she reached the end of a zip line while chaperoning a girls soccer team trip weeks ahead of the 2015 season. Many recall snow on the ground as she went first, intending to take pictures of the team as they planned to follow. She decided to go first that March day despite a fear of heights.

“It was all part of God's plan because I am afraid of heights – I really had to talk myself into going on the zip line,” said English, who considers it a freak accident and doesn’t discourage anyone from giving zip lining a try. “I was thinking, you know, I'm trying to convince these girls to step outside their comfort zone. And if I'm too afraid to do something like that, what kind of an example am I? So I breathed it and went up and actually it was fun – until it wasn't.“

Past TCSF athletic director Tom Hardy introduced English at the induction ceremony last weekend. He lauded the “amazing women he had the privilege” of working with during his 18-year tenure.

“While such a devastating event might have broken many, it only served to strengthen Julie's unwavering faith,” Hardy said. “She approaches each day with grace, fully aware of the challenges ahead, yet she embraces them with joy, love, and laughter. Following her accident, Julie dove deeper into her passion of photography.”

English now generously volunteers her time capturing St. Francis athletic events and creating lasting memories for students and their families through her lens, leaving school officials, coaches, players and supporters in awe.

Current TCSF athletic director Aaron Biggar has personally been touched by English’s work, through her photographs of his boys playing football for St. Francis. He’s thrilled to have English for home game, and she also travels to – and is welcomed by – volleyball, football and soccer opponents.

English captures a few frames.“Julie’s ability to capture those life events for parents who are watching the game and not taking pictures, has been such a gift for our community,” Biggar said. “She's been around so long and (is) so accepted by our community. And even by opposing teams, they allow her to be on the field and make precautions and stuff so she can. Our opponents in other schools have also been so accommodating of her and helping.”

English was at Thirlby Field last week capturing the Glads’ big Homecoming win over Boyne City, 20-13. She won’t be on the road tonight as the Glads put their undefeated football record on the line against Pontiac Notre Dame Prep. But she will be back on the football sidelines Oct. 18 when St. Francis hosts Jackson Lumen Christi. And she’ll also be on the sidelines next week when the boys soccer team continues what it hopes will be another deep run into the postseason.

English’s humility, deep faith, and enduring optimism have had a profound and lasting impact, supporters note. Not surprisingly, her biggest concern as she takes pictures today is not her safety – it is the safety of the home and visiting athletes.

“I think sometimes I make people nervous, but I am always cognizant of what's going on, because the last thing I want to do is hurt anybody, like, have them run into me and then get hurt,” English said. “I want to be where I can get a good picture, but definitely not where someone could get injured if they ran into me.”

English’s photos are treasures for St. Francis families, points out Mike Kanitz, who was inducted into the Hall of Fame alongside English. In fact, he nominated her. Kanitz is the junior varsity girls basketball coach, volleyball game manager, volleyball announcer and volleyball scorekeeper, football press box manager, and the Glads’ soccer game manager. 

“Julie’s ability to capture time for SF families, I mean, is priceless,” said Kanitz, who also can be found at the scorer’s table for boys basketball. “She catches kids in their level of joy, and it's cool. It's a snapshot in time, and she does it for every family. I mean, this is all free. She posts it all free. She doesn’t charge anybody. And she she's such a hard worker. She's everywhere.”

Kanitz vividly recalls English’s efforts to bring soccer to St. Francis. It happened in 2002. The Glads first had a club team coached by volunteer Reggie Rix.

“She had to fight some hurdles and it was a lot of work, and to start a new sport – her vision was the correct vision,” Kanitz said. “There were coaches, but Julie was really the one that took care of everything. Julie was fair to all children. She wanted all kids to have that good experience of high school sports.”

Kanitz, one of many who regularly see English’s photos and read her inspiring messages on social media, finds it difficult to think about the zip line accident. His daughter was one of the St. Francis soccer players waiting to come down the line next.

was inducted into the Grand Traverse Area Catholic Schools Hall of Fame“It's still hard for me to actually think about and talk about, but Julie's handled it better than anybody,” he said. “Her faith in God is so strong, and her message she writes … these Facebook stories about where she's at in her journey … they're moving and people read them, and it affects people.”

Early on, Julie recognized the vital importance of a Catholic education for her children and committed herself wholeheartedly to making it a reality, Hardy recalled. In addition to operating a full-time in-home daycare for more than 30 years, she worked weekends to help make ends meet and ensure that her four children – Ian, Caitlin, Jordan and Chelsea – remained enrolled in the Catholic schools.

As the owner of a daycare business, English drove a 12-passenger blue van. She often emptied the car seats in time to get 11 players – including Caitlin and Chelsea – to soccer games wherever TCSF was playing.

Caitlin English played on the first TCSF girls soccer team in 2002. She presented Hardy with a petition to offer soccer, signed by St. Francis athletes. As a club, English is proud to say, the team won all 17 of its games. When soccer became a school-sponsored varsity sport a year later, it was a cooperative with Traverse City Christian called Liberty.  

Ian English was on the field for St. Francis boys’ first game, played through a co-op also with TC Christian during the fall of 2008. Chelsea English also played soccer for the Glads. Jordan English played rugby.  

Ian, Jordan and Chelsea were at Julie’s induction ceremony. Caitlin, now living in the Grand Rapids area, was unable to attend because she is coaching soccer for her own daughter, Emilia, although Julie’s son-in-law did attend.

English gets around today with a vehicle adapted for her. She is supported regularly by Ian and Chelsea, along with a mother of nearby Kingsley High School athletes. She’s been spotted on the sidelines taking pictures at Kingsley volleyball and soccer matches, too. English also has been able to get to Grand Rapids and capture her granddaughter’s early soccer days with her camera. 

She is enjoying a new beginning with soccer as well as her newer role for the Glads.

“Back in the day, I was able to run the clock, take pictures and do the book,” English said. “I don't think my brain would handle all of that now, but, you know, it was it was fun to do at the time. Not being able to do daycare anymore and not being able to do the things I did at St. Francis are the hardest things about being in a wheelchair – just not being able to do all the things I used to do.”

This spring marked the 10-year anniversary of the accident. English said she never asks, “Why me?” Rather, she is determined to can find the good and take advantage it.

Hardy agreed.

“Julie has said, ‘Never doubt who and what God puts in front of you,’” Hardy said. “This encapsulates the guiding ethos of her life.”

Tom SpencerTom Spencer is a longtime MHSAA-registered basketball and soccer official, and former softball and baseball official, and he also has coached in the northern Lower Peninsula area. He previously has written for the Saginaw News, Bay County Sports Page and Midland Daily News. He can be reached at [email protected] with story ideas for Manistee, Wexford, Missaukee, Roscommon, Ogemaw, Iosco, Alcona, Oscoda, Crawford, Kalkaska, Grand Traverse, Benzie, Leelanau, Antrim, Otsego, Montmorency, Alpena, Presque Isle, Cheboygan, Charlevoix and Emmet counties.

PHOTOS (Top) Longtime Traverse City St. Francis supporter Julie English readies for her next shot while attending a Gladiators football game this season. (Middle) English captures a few frames. (Below) English recently was inducted into the Grand Traverse Area Catholic Schools Hall of Fame. (Top two photos by Rick Sack/TC Rick Photo. Below photo by Tom Spencer.)