5 Tips on Rhabdomyolysis Recovery – I always try to keep tabs on current health and fitness news so that I can then pass them on to my clients. Here’s a strange one I came across a few weeks ago – Rhabdomyolysis. Ever heard of it? Neither have I. But it got me thinking about the importance of recovery and rest before, during and after workouts.
Here are 5 Tips on Rhabdomyolysis Recovery that we should all know about.
This funny word, also knows as “Rhambo” all boils down to the insufficient recovery of muscles or the muscle damage from overtraining.
In hindsight I should have brought this up sooner, but I wanted to wait until all the details were out. So basically, eight young ladies on the Texas Woman’s University volleyball team were hospitalized in mid-August with a syndrome called Rhabdomyolysis that causes muscle tissue to break down and enter the bloodstream. The sickness was caused by dehydration and overexertion from an intense workout.
That must have been one killer workout, because those girls weren’t just in the hospital overnight with a tummy ache. They were devastatingly sick and were bed ridden for nearly a week with a condition that can lead to kidney failure. YIKES!
I did some extra digging and it turns out this syndrome (too lazy to type it out again) has been linked to extremely intense workouts like CrossFit, though football players, runners – and apparently volleyball players – also can get it. It’s an equal-opportunity sickness.
It all comes down to overtraining. And I KNOW you have heard of that word.
Improper training, and not knowing your limits, will get you in trouble no matter what your level of fitness is. These eight ladies are a cautionary tale of that because I know I live in an area that long has been considered a hotbed for athletic talent. Volleyball players play year-round in high school and club ball – they are young and in peak physical condition. But clearly that didn’t stop their bodies from pushing back.
I’m not a doctor and I’m not going to pretend I know the type of workout these girls were put through, but here 5 Tips on Rhabdomyolysis Recovery and tips to protect yourself from overtraining.
1. Quality over Quantity
We have some great killer workout routines I push on this website and through BeachBody, and while they are intense, they are also smart training plans. There is no need to push to the limit with every workout, so focus on proper form and learn to stop when it hurts
You cannot train every single day, at least not at a ridiculously rigorous pace. I read somewhere that rest is the most important piece of any training program, and also the most underutilized. What you don’t realize is that every time you workout, you are breaking down the muscle fibers in your body. You are essentially ripping them apart. Rest allows your body to recover from that stress and allow your muscles to grow back stronger. That’s how working out works. If you feel guilty about taking a day off, then focus that day on stretching, yoga or something else that will push you without being too strenuous.
3. Hydrate Hydrate Hydrate
This is a perfect opportunity to not only stress the importance of water and overall hydration, but to also plug our BeachBody performance line. Water, recovery drinks and all-natural creatine supplements will help you recover when you push yourself hard. Studies suggest we should be drinking at least eight glasses of water a day – perhaps even more. Keep bottled water handy in the car and/or hydrate during that big breakfast. Drink before, during and after any workout.
4. Know your limits
I heard a story about a dad who so badly wanted his kids to see him leading the pack at the Boston Marathon that he jumped out of the starting blocks with a Usain Bolt pace that he clearly could not sustain. He ended up holding that pace for a few miles before he hit a brick wall. The rest of the race, well, stunk for him. Obviously this dad did that for different reasons, but it’s a perfect example that not everyone starts a fitness routine at the same level. It takes time to build up to running a five-minute marathon pace, so know your limits, build gradually, and enjoy the experience.
Getting ample protein into your diet isn’t just for the avid workout enthusiast. The body relies on protein for muscle health and immune function. Spread it out throughout the day with tasty treats like healthy smoothies, eggs for breakfast, steaks, salads, fish, and chicken. Here’s an article on portable protein snacks (http://greatist.com/health/high-protein-snacks-portable).
Bottom line, it is imperative, no matter how in shape you think you are or how badly you want to shed those extra pounds as a newcomer to a fit lifestyle, that take proper recovery measures. Don’t just wait until the end of your workout to catch up. These are things you should be diligent about before, during and after a workout. They need to be part of your routine, just like working out.
Trust me, you’ll be better off in the end.
Thanks for reading. Please share these tips to protect yourself from overtraining and my 5 Tips on Rhabdomyolysis Recovery with someone you know! For more information about 5 Tips on Rhabdomyolysis Recovery or Karma Nelson Visit KarmaNelson.com