These intense workouts will push your limits. High-intensity workouts are designed to challenge your physical limits.
The truth is, YES. Rhabdomyolysis (Rhabdo) is a condition that not many people know about. Strenuous, prolonged exercise can lead to this life-threatening condition.
Rhabdo used to be a problem only for firefighters and military warfighters. Rhabdo has been on the rise thanks to cross-functional training programs, and the mentality of being able to overcome physical pain and discomfort.
It is possible to avoid exercise-induced Rhabdomyolysis. While you can still do your cross-functional, high-intensity workouts, Rhabdo will be less likely to occur. Here are the facts.
What is the most common cause of rhabdomyolysis
Rhabdomyolysis is the process of breaking down skeletal muscle fibers. It is caused when toxic intracellular metabolites leak into the circulatory systems.
Studies show that approximately 26,000 people are diagnosed annually with Rhabdo in the United States. Rhabdo is most commonly caused by:
- Crush injury
- Electrical shock injury
- Blunt trauma
- Addiction to drugs and alcohol
- Toxins
- Infections
- Hyperthermia
- Hypothermia
- Long-term immobilization
- Anomalies in electrolytes
- Some medications, such as antidepressants and antibiotics, may be prescribed.
- Certain diseases (including muscular dystrophy)
- Genetic predisposition (such sickle cell trait, metabolic myopathies).
- COVID-19
- Exercising too much or using too many muscles
Exercise-Induced Rhabdo
High-intensity exercise can cause muscle breakdown and microtrauma. This activates satellite cells which repair or replace damaged muscle fibers. This results in muscle growth and greater strength.
Rhabdo can be increased if you push yourself too hard or exceed your physical limits. This is because ATP cannot keep up with physical demand. This is because energy reserves are not sufficient to meet the physical demand.
A study showed that muscle injury was more common in novice CrossFitters. 13 percent of 128 participants reported at least one injury and 1.8% reported at most two. Most common injuries were to the lower back, knee and elbow/hand. Exercise-induced Rhabdomyolysis was only diagnosed in one participant.
Numerous case studies also highlighted Rhabdo as a result of cross-functional training programs (1.2, 3. 4, 4).
What happens if you have Rhabdomyolysis
Rhabdo is potentially dangerous because it can be difficult to diagnose. Rhabdo can be caused by many things, including muscle pain, swelling, cramping and weakness.
Tea-colored urine is another sign of Rhabdo. This is due to high levels myoglobin. This symptom can sometimes be seen depending on the time.
Other symptoms include nausea, vomiting and confusion.
It is important to recognize severe Rhabdo early as it can lead to acute kidney failure, arrhythmias or respiratory failure that could cause permanent disability or even death.
Rhabdo can happen between 2 and 12 hours after a muscle injury. The damaged muscle tissue can release toxic metabolites into the bloodstream. Rhabdo levels peak between 24 and 72 hours after which they continue to decline.
Checking your creatine kinase levels is the best way to diagnose Rhabdo. Studies have shown that serum CK levels in the bloodstream can be used to detect muscle damage. Rhabdo sufferers also have high levels of CK .
How to Prevent Rhabdo after a Workout
Rhabdo isn’t inevitable. You are at greater risk if you exercise for long periods of time or engage in strenuous activity. If you have other risk factors such as a genetic predisposition, or medical conditions, the likelihood of developing this serious condition is even greater.
You can set your limits
Trainers and coaches can help you push yourself harder to reach your fitness goals. It’s important to recognize when it’s time to stop. This can be done by understanding your mental and physical limits.
It is important to take it slow if you are a beginner. You’ll find that you can do more strenuous exercise as you build your stamina.
Listen to your body and learn to read the signals it sends. If you push yourself too far and your reserves are already low, this can be a sign to stop.
Use appropriate exercise precautions
You can reduce your chances of getting Rhabdo from exercise by being aware of the symptoms. You can take the necessary precautions to ensure your safety and well-being.
You should take frequent breaks to rehydrate and cool down . When you are doing high-intensity or cross-functional workouts, make sure your body is in top condition. Rest if you are ill or taking medication.
Hydration is essential before, during, after, and following a workout. This will help to dilute any myoglobin released during your workout. Avoid alcohol, caffeine, and sugar. A healthy diet should include fruits and vegetables.
Supplements for Muscle Recovery
When it comes to Muscle Recovery, supplements can also be a key component. Supplements can increase your tolerance to high-intensity exercise and reduce the likelihood of injury and other conditions caused by exercise, such as Rhabdo.
Studies have shown that catechins could protect against Rhabdo. Their strong antioxidative qualities, which reduce the toxic effects of myoglobin within the kidneys, are the reason. Piperine, a black pepper fruit, may help reduce exercise-induced muscular damage.
Xendurance’s mission is to assist athletes and fitness lovers in maximising their gains at the gym, without compromising their overall health.
Our Extreme Endurance contains a proprietary mix of calcium carbonate and magnesium oxide, potassium magnesium hydroxide, and selenium, as well as black pepper fruit and caechins. These ingredients can reduce muscle soreness, promote faster recovery, and improve physical performance.
One independent third-party study found that 31 cross-functional athletes received Extreme Endurance. For seven days, they took three tablets each morning and three tablets at night. On the eighth day, they did the Fran exercise.
Comparing to their baseline levels, there were a 16.9% increase in CK levels prior to the workout and a 63.55% drop after the session. Participants had an average improvement of 8.55%, or 32 seconds quicker. Rhabdo was not reported.
These results are similar to those from a previous study in which participants who took Extreme Endurance 10 days had a 15% decrease of lactic acid. Participants also reported less muscle soreness, and shorter recovery times.
A healthy approach to pushing your physical limits
Cross-functional training is a great way to improve your overall health. You can feel a sense accomplishment knowing you could go further today than you did yesterday.
It should not get to the point that you feel exhausted. You should never put yourself in danger, no matter how much you train. It could also lead to long-term health problems if you have a serious condition such as Rhabdo.
You now have the knowledge to create a routine that will allow you to push yourself without risking injury or damage. You can take safety and health precautions, listen to your body, and use supplements that support muscle recovery.
Rhabdo can be detected early. You should seek immediate medical attention if you have severe symptoms after exercising.
