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Contact:

Eric Smies

info@chi-towncrossfit.com



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Rhabdomyolysis - Things You Should Know

Who actually gets rhabdo?
Although rhabdo is usually thought to be a rare condition, the truth is that many athletes suffer from a mild version of it from time to time. 'If you've ever had stiff and tender muscles after exercising, you've probably had a slight case of rhabdomyolysis,' notes Marc Rogers, Ph. D., an exercise physiologist at the University of Maryland. Novice exercisers can develop the problem, but so can the most highly trained, accomplished athletes

 

Are there ways to avoid rhabdo?
Can you train and compete in a way which minimises the risk of rhabdomyolysis? Studies are scanty in this area but suggest that as fitness improves and an athlete's training programme becomes more challenging and of longer duration, the likelihood of rhabdo declines. In one study which examined the link between training volume and muscle-membrane damage, three different training programmes were utilised: (1) No training at all for one month, (2) Four miles of running every other day for one month, and (3) Eight miles of running every other day for a month ('Effects of Conditioning on Exertional Rhabdomyolysis and Serum Creatine Kinase after Severe Exercise,' Enzyme, vol. 26, pp. 177-181, 1981).
After the month, all participants in the study were asked to damage their leg muscles by running 14 miles at eight-minute per mile pace. All three training groups experienced increases in blood levels of myoglobin after the 14-mile effort, indicating that some muscle-membrane trauma had indeed occurred. 
The smallest rise in myoglobin took place in the eight-mile per day training group, suggesting that increased mileage (and presumably higher fitness) might offer some protection against rhabdo - at least during exertions lasting two to three times as long as one's normal training session.

 

Last thoughts
So what are the final words? As mysterious as rhabdo is, there are some precautions you can take which should reduce your risk of developing the disorder. You should keep yourself well-hydrated and avoid strenuous exercise during hot weather, especially if humidity is high. You should also stay within your normal limits of exercise; if you usually train for 45 minutes, don't suddenly 'burst out' with a strenuous two-hour exertion, and if you normally work at a moderate intensity with small bits of high-quality exertion, don't suddenly go full-tilt for an extended period of time. Finally, you should keep your workouts light if you have recently had an infectious illness. If you do all these things, your chances of avoiding rhabdo's wrath are very, very good.

 

Strangely enough, only two species of animals - humans and horses - are known to develop rhabdomyolysis, and only MALE humans seem to be susceptible. No one knows why females are immune, although some experts have speculated that decreased total muscle mass and more efficient heat regulation in females may be protective against full-blown rhabdo. It's also possible that the key female sex hormone, oestrogen, has a soothing and stabilising effect on muscle membranes, making it hard to mortally wound them during strenuous exercise.

CrossFit Journal Talks about Rhabdo as it pertains to CrossFit

« WOD Monday 1/9/2012 | Main | WOD Wednesday 1/11/2012 »

01/09/2012

WOD Tuesday 1/10/2012

CrossFit

AMRAP 5

25 Pushups & 250m Row

AMRAP 5 min

25 Situps & 10 Wall Ball

AMRAP 5 min

25 Double Unders & 10 KB Swings (50/30)

AMRAP 5 min

25 Squats & 10 Burpees

1 min rest between stations

Striking

Wall Ball Throws - 30 each arm

ThenFor Time

Row 800 Meters 

50 Sit ups

20 Combos

30 KB Swings

20 Combos

20 Med Ball Cleans

Row 800 Meters 

Rowing Bootcamp

RowFitChoose your Own adventure:  

Row 2000 Meters

Then:

100 jumping squats or 100 lunges with plate overhead.  

75 double unders or 75 burpee box jumps,

50 toes to bar or 50 wall balls,

25 clapping push ups or 25 medicine ball sit ups,

10 man makers or 10 turkish get ups (each side)

Row 2000 Meters

Rowing

21-15-9 minutes with 2' rest between

S/R at 20-22.  Every 3' take a power 10 at 26.  Every 5' take a power 10 at 28.

DSCN9246
Coach Nell (if you can see her) getting some HSPU's in near the 12 Apostles in her Aussie homeland.

Posted at 09:54 PM |

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