Physical activity is vital to maintaining a healthy lifestyle, but there’s a fine line between pushing yourself to the limit and overtraining. While specialized exercise routines can provide many benefits, overtraining can have negative effects and, in some cases, lead to potentially life-threatening results.
One such condition is rhabdomyolysis, also known as rhabdomyolysis. Rhabdomyolysis occurs when, due to overexertion, muscle tissue breaks down and releases proteins such as creatine kinase (CK) and myoglobin that can damage the kidneys. Symptoms of rhabdomyolysis include muscle pain; noticeable weakness; dark, cloudy urine; and in severe cases, reduced urine output to anuria.
“Exertional rhabdomyolysis may occur after strenuous exercise and after high-intensity exercise that overuses the muscles,” says Nilofar Nobacht, MDClinical Associate Professor of Nephrology. “Rhabdomyosis can also result from direct trauma, such as a crush injury from a car accident or a fall.”
While anyone can get rhabdomyosarcoma, athletes, runners and people in certain occupations are at higher risk, Dr. Nobachert said.
People at high risk for rhabdomyolysis include:
Treat striated muscle
People with rhabdomyolysis may develop kidney failure and require dialysis. However, with timely intervention, the situation can be controlled, Dr. Nobacht said.
“We may start with intravenous fluids and closely monitor electrolytes such as potassium, phosphorus and calcium. Potassium and calcium are the two main electrolytes that play important roles in restoring muscle function,” Dr. Nobakht says. “As nephrologists, our role also includes paying close attention to fluid replacement and electrolyte and acid-base balance in patients with rhabdomyolysis. Elevated blood acid levels are a sign of kidney dysfunction.
The Physiology of Overtraining
Overtraining occurs when the body is subjected to excessive physical stress without adequate time to recover. Initially, exercise-induced stress stimulates adaptive responses in the body that improve strength, endurance, and physical performance. However, long, high-intensity training and insufficient rest periods can disrupt this delicate balance.
Liz Au, coordinator of FITWELL, UCLA Recreation Center Lack of adequate rest between exercises can lead to overtraining and possible muscle damage, depending on the individual and the intensity of the exercise.
“An imbalance in training and recovery can lead to negative physiological effects,” Au said. “Overtraining syndrome is actually a medical diagnosis, but there’s no single test to prove it. It can and will disrupt normal body functions. “
Negative effects of overtraining
Overtraining can lead to hormone imbalances such as cortisol, testosterone, and growth hormone. These imbalances can adversely affect metabolism and muscle growth. Additionally, the stress that overtraining puts on the body can suppress the immune system, making a person more susceptible to infection, illness, and longer recovery times.
Other symptoms of overtraining may include decreased performance. Without adequate recovery, overtraining may lead to fatigue, loss of strength and endurance, rather than achieving the desired results. Overtraining can also have a negative impact on mental health, leading to symptoms such as irritability, anxiety, depression and poor sleep quality.
“Overtraining can bring about a range of symptoms, and the key to preventing it is to listen to your body and pay attention to signs of fatigue, persistent soreness, or decreased performance,” Ou said. “Rest and recovery are important components of any training plan.”
Prevent overtraining and promote optimal fitness
Au says there are several ways to proactively ensure you don’t overtrain. Some strategies include:
- Plan enough rest days: Incorporate regular rest days into your workout plan to allow your body to recover, repair, and adapt.
- Use staging: Periodization involves changing the intensity and volume of exercise over time. This approach helps prevent overtraining by providing a structured, active recovery period.
- Prioritize sleep: Quality sleep is essential for the body’s recovery and repair process. Aim for seven to nine hours of uninterrupted sleep each night.
- nutrition and hydration: Providing the body with proper energy through a balanced diet and staying well hydrated is essential for optimal performance and recovery.
“Exercise is important, but to do it safely, we must use safe training methods: drink plenty of fluids, stay out of the heat, gradually increase the intensity of exercise, and rest,” says Dr. Nobachert. “this The key to maintaining optimal health is finding harmony between pushing your limits and respecting your body’s need to rest and recover. “