In returning and rest shall ye be renewed;
in quietness and in confidence
shall be your strength.
Is. 30:15

There is a reason we talk about singers as “Vocal Athletes.”

This week, I want to write about something that often gets overlooked in the world of elite training—period rest. You know, as much as you love singing and performing, sometimes you just feel like taking a break? As it turns out, rest is not just okay; it’s quite beneficial!

Periodic rest is essential for vocal athletes as it helps:

• prevent over training
• reduces the risk of injury; and
• allows the body to recover and rebuild
• enhances performance
• can improve overall health and well-being.

Let’s look at each area in turn:

• Recovery

Your muscles need time to heal and rebuild after several months of rigorous training and performing. According to one scientific study, taking periodic rest can lead to better performance gains. Yes, you heard that right! Unlike other instruments, our body isn’t a machine, and everybody’s body needs downtime to recharge.

• The Mental Angle

Training hard for prolonged periods with no rest can lead to burnout. If you’ve felt like you’re practicing but just can’t seem to get over the proverbial hump, that could well be your mind talking to you — asking for a break! Time off can help you come back refreshed and motivated. Another scientific study from about 10 years ago highlights that mental fatigue (related to physical rest) can really hinder performance.

• Hormonal Balance

In researching the topic of periodic rest, this idea was the most surprising to me. Sure, there is a hormone rush associated with performing, but science tells us intense training can also subtly alter your hormones, especially cortisol levels.

This plays a crucial role in regulating various body functions, including metabolism, blood sugar levels, and the body’s response to the stress of rigorous training. Several scientific studies have found that taking rest periods helps regulate cortisol, keeping you in a better mood and improving overall health. Nobody wants to be cranky while trying to hit those high notes or hold that fermata, right?

• Injury Prevention

Over training can lead to injuries, and trust me, that’s a quick way to derail your training. One landmark study from the American College of Sports Medicine emphasizes that incorporating rest days –as well as periodic rest – can greatly reduce injury risk.

So, remember, MaJoVTA Members – it’s not just about working hard; it’s about working smart. It’s important to embrace those occasional rest days.

Now, take a moment to think back over that last month or so of periodic rest from weekly training and ask yourself how it felt. Remember: rest is just as fundamental to your success as your training sessions are, and your body and mind will thank you for it.

Now that you’re rested and June is here, I hope you’re back raring and ready to go!

M

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