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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. In

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Speaker 1: reading online the news of the day when it comes

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Speaker 1: to exercise, I came across an article titled in post

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Speaker 1: pandemic workouts, you can exercise too much. This was web

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Speaker 1: MD just a couple of days ago, and I thought

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Speaker 1: it's time to talk about this article and the specifics

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Speaker 1: they're in. All right, And yes, I have done shows

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Speaker 1: in the past on the concept of too much exercise,

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Speaker 1: and I'm not a fan. I'm not a fan for

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Speaker 1: obvious reasons that people don't have to worry about exercising

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Speaker 1: too much. And there are two things we're talking about

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Speaker 1: when we're talking about too much exercise, and this needs

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Speaker 1: to be delineated, which I will shortly. But most people

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Speaker 1: just read the headline. Most people just read the headline,

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Speaker 1: and then they start to associate too much exercise and

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Speaker 1: maybe you know, I'm not going to risk it. I'm

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Speaker 1: not even sure what they're risking. But I don't like

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Speaker 1: too much an exercise in the same sentence for the

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Speaker 1: most part, because the vast majority of people do not

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Speaker 1: have to worry about it. But when I talk about

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Speaker 1: the two different basic concepts when we're talking about too

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Speaker 1: much exercise. But I'm gonna talk about today more people

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Speaker 1: do have to concern themselves with it or know about

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Speaker 1: it because it's more frequent. And so what's the difference. Well,

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Speaker 1: we're either in talking about frequency or intensity. Right, So

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Speaker 1: too much exercise? What what are we talking about when

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Speaker 1: we're talking about too much? Is that how much you

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Speaker 1: do or what you actually do within that workout itself.

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Speaker 1: And this article is about the latter is about too

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Speaker 1: much within the workout itself. Now they are connected. In

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Speaker 1: other words, the people who have this issue, it's not

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Speaker 1: necessarily the first time they did this type of workout,

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Speaker 1: but it's still workout itself that is the issue. Okay,

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Speaker 1: So we're either talking frequency, like are you running ten

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Speaker 1: miles every day? That's not good, you know, no matter

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Speaker 1: how healthy the mode of exercise is, if you do

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Speaker 1: it exclusively, and if you do too much of it,

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Speaker 1: sure that can be a problem. But again, the vast

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Speaker 1: majority of people do not have to worry about this.

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Speaker 1: Any amount of research and time devoted to too much

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Speaker 1: exercise and the headlines, I get it, people are gonna

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Speaker 1: click on it. And most people aren't going to read

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Speaker 1: the article itself, or they're going to read the first

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Speaker 1: couple sentences. And if the writer is worth anything and

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Speaker 1: does their research and homework, generally speaking, they tend to

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Speaker 1: almost negate the entire headline within the article itself. The

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Speaker 1: yeah butts well, yeah, but it's seldom encountered. Yeah, but

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Speaker 1: most people don't have to worry about it. They actually

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Speaker 1: say that in many of these types of articles. But

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Speaker 1: it doesn't matter because most people don't read it. Okay,

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Speaker 1: So in post pandemic workouts, you can exercise too much?

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Speaker 1: Is the title I'm gonna read you the first sentence

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Speaker 1: that kind of summarizes what I will be talking about

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Speaker 1: within this podcast and a quote from this article. But

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Speaker 1: experts say exercisers and instructors need to be careful or

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Speaker 1: it could lead to a spike in cases of a

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Speaker 1: rare but serious, even life threatening condition called rab dough

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Speaker 1: myalysis rab dough for short, I will refer to it

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Speaker 1: as such because rabdo myalysis. It's a mouthful, all right,

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Speaker 1: What the heck is it? Do you have to worry

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Speaker 1: about it? And why are we hearing more about it?

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Speaker 1: That is what I'm gonna talk about right after this

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Speaker 1: short break, we'll be right back. So talking about too

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Speaker 1: much exercise, which the vast majority of people do not

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Speaker 1: have to worry about. We're not suffering from a lack

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Speaker 1: of exercise. Obesity is not a component of moving too much.

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Speaker 1: So if we're going to air on one side, probably

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Speaker 1: is smart to push people to do more, not to

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Speaker 1: scare them into doing less. But we have to pull

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Speaker 1: this apart again. As I said in the intro, there's

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Speaker 1: doing too much exercise in regards to frequency and then

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Speaker 1: intensity and rabdose about intensity for the most part. Okay,

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Speaker 1: so what is it? What is it? What is rabdomyolysis? Okay,

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Speaker 1: here we go. Rabdomyolysis is a serious syndrome due to

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Speaker 1: a direct or indirect muscle injury, a condition that causes

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Speaker 1: our muscles to break down or leak, releasing the muscle

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Speaker 1: cells contents into the bloodstream. Those contents contain a protein myoglobin,

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Speaker 1: which can cause injury to the kidneys, leading to serious

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Speaker 1: complications such as renal failure. Which are your kidneys. This

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Speaker 1: means your kidneys cannot remove waste and concentrated urine. In

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Speaker 1: rare cases, rahabdomyolysis can even cause death. Okay, complicated but not.

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Speaker 1: But what we need to pull out of that is

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Speaker 1: it could be a traumatic injury like a car accident,

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Speaker 1: or can be exercise. That should tell us something right away.

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Speaker 1: If it is caused by those two things, probably not

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Speaker 1: good and we probably want to avoid it. Right. So

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Speaker 1: let me give you the causes more specifically again, traumatic

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Speaker 1: and non traumatic causes. Uh. And so for the traumatic,

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Speaker 1: just gonna give you a couple. It's a crush injury

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Speaker 1: such as from as I said, an auto accident, a fall,

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Speaker 1: or you know, something falling on you. Long lasting muscle

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Speaker 1: compression such as that caused by prolonged immobilization after a fall,

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Speaker 1: or lying unconscious on a hard surface during illness. So

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Speaker 1: that's the elderly things like that. You can have it

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Speaker 1: from getting an electrical shock if you're hit by lightning,

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Speaker 1: or a third degree burn, and from a snake bite

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Speaker 1: or something like that. So traumatic injury traumatic then non

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Speaker 1: traumatic include the use of alcohol or legal drugs such

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Speaker 1: as heroin, cocaine, or amphetamines, extreme muscle strain, the use

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Speaker 1: of medications such as antipsychotics or statins, very high body

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Speaker 1: temperature seizures, or a metabolic disorder such as diabetic keto

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Speaker 1: acid doosis. So I just give you these to give

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Speaker 1: you other ways you can get raped. Do myolysis again,

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Speaker 1: RAB dough for short, and you go, wait a minute,

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Speaker 1: those are pretty serious things, getting struck by lightning, an

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Speaker 1: auto accident, bitten by a snake, electrical shock, long lasting compression.

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Speaker 1: So how could you possible lea get this from exercise. Well,

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Speaker 1: let's finish up with the symptoms, and it's what it's

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Speaker 1: what is known as the classic triad of of RAB

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Speaker 1: dose symptoms. The first one muscle pain in the shoulders, thighs,

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Speaker 1: or lower back. Number two, you're gonna have the muscle

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Speaker 1: weakness super common, or trouble moving your arms and your legs.

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Speaker 1: That's gonna come up again. And finally, dark red or

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Speaker 1: brown urine or decreased urination, so signs you have RAB dough.

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Speaker 1: And there are a couple of complications. As I talked about.

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Speaker 1: Your kidneys can get damaged and that occurs in up

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Speaker 1: to half of people with RAB dough. And you can

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Speaker 1: also have very high levels of potassium in your blood,

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Speaker 1: which can lead to an irregular heartbeat or cardiac arrest.

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Speaker 1: So let's go back and this sounds crazy, doesn't it.

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Speaker 1: You can wait a minute. The article it was about

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Speaker 1: working out, and you can suffer from rabdough from working out,

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Speaker 1: and that's why I gave you all the symptoms and

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Speaker 1: complications because it sounds crazy, and yes it is rare.

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Speaker 1: So right there I go. Come on, come on, in

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Speaker 1: post pandemic workouts? Can you exercise too much? First of all,

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Speaker 1: we can take out the qualifier post pandemic working out.

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Speaker 1: Sure you can exercise too much? How often is that

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Speaker 1: a concept of my show of excessive moderation? You know,

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Speaker 1: it has been hard over the years to push moderation

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Speaker 1: because it's not sexy. You have to let your ego go.

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Speaker 1: But that's what I want, is for you to get

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Speaker 1: results and not get injured. And if you are experiencing

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Speaker 1: rabdomialysis from exercise, it's obviously a huge problem, a huge problem,

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Speaker 1: all right. A little more than a decade ago, you

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Speaker 1: almost never heard about it. It was rarely reported. So

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Speaker 1: this gets to what is different? What is different? And

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Speaker 1: I'm not going to make any value judgments about what

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Speaker 1: comes after this as far as the type of exercise

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Speaker 1: and things like that. You can do what you want.

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Speaker 1: I'm just giving you the facts. I'm giving you the

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Speaker 1: science and that's simple. As I said, what is it?

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Speaker 1: We talked about what rabdo is do you have to

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Speaker 1: worry about it? It depends what you're doing? And why

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Speaker 1: are we hearing more about it? So let me say this.

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Speaker 1: In my over thirty years experience in the industry until recently,

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Speaker 1: I heard about it once once and it was a

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Speaker 1: professional triathlete, and I remember kind of being amazed. I'm like, wow,

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Speaker 1: how did this person experience that crazy syndrome? Now, this

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Speaker 1: is a professional athlete. Professional athletes do things legal and

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Speaker 1: you know, illegal, training wise and pharmaceutically that others do not,

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Speaker 1: and that is rarely discussed when we discussed training modalities

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Speaker 1: and different things involved with professional athletes. So that has

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Speaker 1: to be said. Who knows what this person was doing?

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Speaker 1: But that was the only example I have heard of

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Speaker 1: of someone having rabdomialysis until recently. So that brings up

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Speaker 1: the very obvious question, if we're being honest, which I

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Speaker 1: always am, why are we hearing more about it now? Well,

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Speaker 1: it goes to workouts that are super intense, repetitive resistance

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Speaker 1: exercises that are intense and more than people are accustomed

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Speaker 1: to way more, way more. And so we are hearing

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Speaker 1: more about it because yes, of cross fit. And when

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Speaker 1: you look up rabdomolysis, Crossbit has an unofficial mascot, uncle rabdom,

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Speaker 1: which I will get too shortly. Okay, but we're talking

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Speaker 1: about intense workouts. I quote from a doctor here who

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Speaker 1: treated someone with RABDO and the quote is it often

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Speaker 1: happens when people are doing more of a repetitive resistance

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Speaker 1: exercise than there are used to. You know, yeah, but

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Speaker 1: that's most people, right, myself included, Wait, more of a

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Speaker 1: repetitive resistance that that's called working out, right, But it's

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Speaker 1: the intensity and the repetition that comes into play. And

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Speaker 1: you really really really have to go super hard to

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Speaker 1: get this to experience all of the issues that I

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Speaker 1: just outlined, the equivalent of getting in a car accident.

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Speaker 1: All right, So we're hearing more about it because of

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Speaker 1: cross Fit. It's that simple, okay, And don't get angry

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Speaker 1: with me. I'm going to read right from the cross

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Speaker 1: Fit Journal, and this is all the way back in

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Speaker 1: October of two five from the founder, Greg Glassman. So

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Speaker 1: I'm just gonna read this to you verbatim. This is

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Speaker 1: Greg Glassman, founder of cross fit talking about cross fit

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Speaker 1: induced rab dough. Alright, couple paragraphs here, but got to

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Speaker 1: read it. This is Greg Glassman speaking. We warned of

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Speaker 1: rabdomialysis in a previous issue and returned to the topic

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Speaker 1: this month not only to repeat our warning but share

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Speaker 1: the lessons we've since learned about exertional RABDO. So that's

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Speaker 1: the difference of exertional rabdo. You get it through exercise

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Speaker 1: rather than a traumatic injury of sorts. He goes on.

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Speaker 1: Before the first RABDO case was brought to our attention,

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Speaker 1: we regularly warned of cross fits potency. Interesting wording, that's

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Speaker 1: his though. We regularly warned of cross fits potency whenever

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Speaker 1: we had the opportunity. In the January two issue of

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Speaker 1: the Journal, we offered the following caution for newcomers tackling

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Speaker 1: the w o D work out of the day. Countless

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Speaker 1: badasses from sporting and special operations communities wong regarded as bulletproof,

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Speaker 1: have been burned at the stake of ego and intensity.

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Speaker 1: As it turns out, the burning is rabbed dough, and

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Speaker 1: we now find ourselves obligated to not just explain crossfits potency,

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Speaker 1: but to warn of its potential lethality. I am just

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Speaker 1: quoting Greg Glassman here what he just said there, way

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Speaker 1: back in two thousand five, not just to explain crossfits potency,

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Speaker 1: that would I would say intensity. He's uh choosing his

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Speaker 1: words carefully for a reason. But then he says, but

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Speaker 1: to warn of its potential lethality. So he's saying it

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Speaker 1: could kill you. He goes on. We can dispense with

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Speaker 1: much medical detail with a quick and easy description of

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Speaker 1: rabdomialysis as a potentially lethal systemic meltdown initiated by the

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Speaker 1: kidneys in response to the presence of shed muscle, fiber

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Speaker 1: debris and exhaust in the bloodstream. There are several causes

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Speaker 1: and types of RAB dough classified by the underlying cause

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Speaker 1: of muscle breakdown. With CrossFit, we are dealing with what

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Speaker 1: is known as exertional rabdomyolysis. It can disable, maim, and

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Speaker 1: even kill. These are his words, not mine. To date,

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Speaker 1: we have seen five cases of exertional rabdo again, this

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Speaker 1: is back in two thousand five, by the way, associated

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Speaker 1: with CrossFit workouts. Each case resulted in the hospitalization of

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Speaker 1: the effected. The longest hospital stay six days, the shortest

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Speaker 1: two days. All have made full recoveries. The hardest hit

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Speaker 1: was extremely sick, the least afflicted had no complaints other

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Speaker 1: than soreness. All were extremely sore. Soreness doesn't adequately explain

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Speaker 1: the discomfort of Rabdo. However, the worst hit, a swak eye,

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Speaker 1: recounts that six days of intravenous morphine drip barely touched

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Speaker 1: the pain. I want to make kind of uh you know,

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Speaker 1: final paragraph. What the Rabdo outbreak teaches us is that

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Speaker 1: cross fitters are trained to perform more work, more effective work,

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Speaker 1: and more work safely over a given time period than

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Speaker 1: any other athletes. I think we can have and will

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Speaker 1: continue to prove this to all who would care to

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Speaker 1: look listen and think that's great. Glassman and just pulled

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Speaker 1: one other quote from him ties right into what he

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Speaker 1: just said, though from a New York Times article, Greg

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Speaker 1: Glassman says it can kill you. He said, I've always

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Speaker 1: been completely honest about that. Okay, So that's the take

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Speaker 1: on it. Again. As I said earlier, there is an

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Speaker 1: unofficial mascot called Uncle rab Dough. And by the way,

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Speaker 1: if you want to google rab Do r H A

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Speaker 1: B d O, so you can see this mascot and

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Speaker 1: a little disturbing, little disturbing. It's a clown who's got muscles.

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Speaker 1: He has hooked up to a dialysis machine, which is

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Speaker 1: what you obviously have to deal with if you have

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Speaker 1: kidney failure. Pull a blood underneath him what looks to

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Speaker 1: be his kidneys underneath him, and just yeah, a disturbing picture.

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Speaker 1: So that's the association that Greg Lastman has talked about

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Speaker 1: as far as rab DO and cross fit. Okay, so

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Speaker 1: we are seeing more of it because of those type

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Speaker 1: of workouts, especially am wrap as many reps as possible.

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Speaker 1: You're taking a cup things and putting them together that

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Speaker 1: are problematic. And I'm not just saying this. Greg Lastman

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Speaker 1: just said it, and the number of cases speak to it.

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Speaker 1: Didn't hear about it, been in the industry a really

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Speaker 1: long time, and now you're hearing about it. And that's

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Speaker 1: why these type of workouts in generally speaking, the popularity

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Speaker 1: of these type of workouts. Now, you can make the

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Speaker 1: argument that unfit people are doing too much, and that's true,

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Speaker 1: that's true, but it happens to the fit as well.

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Speaker 1: As I just said with the professional triathlete. All right,

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Speaker 1: my goal, as I've said personally speaking and has been

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Speaker 1: for decades is to help you get the greatest results

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Speaker 1: in the shortest amount of time with the least likelihood

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Speaker 1: of injury. I am not against pushing your limits at all,

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Speaker 1: but I don't want you to get hurt. I do

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Speaker 1: endurance races. I ran across the Grand Canyon and back

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Speaker 1: at fifty two. I want you to challenge yourself. But

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Speaker 1: there's a science and a progression in a way to

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Speaker 1: tailor it to you. And there is muscular failure, and

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Speaker 1: there's technical failure, and that is there are scaling workouts

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Speaker 1: to the individual. All right, final break. When we come back,

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Speaker 1: I'm gonna put it all together. We'll be right back.

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Speaker 1: All right. So talking about an article in post pandemic workouts,

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Speaker 1: you can exercise too much web MD and what they

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Speaker 1: point to is rabdo myolysis rabdo for short, vast majority,

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Speaker 1: you have no quarries about it, but there are those

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Speaker 1: who do, and it's scary. Let me give you two

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Speaker 1: quick examples of people who experienced it in the web

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Speaker 1: m D article, and talk about a gentleman who tried

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Speaker 1: a new workout. They don't say cross fit, but it

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Speaker 1: definitely was that format, if not a CrossFit workout, and

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Speaker 1: It included a bunch of pull ups short amount of time,

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Speaker 1: and the day after the workout, this gentleman could not

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Speaker 1: straighten his arms. Two days later his arms swelled up

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Speaker 1: and he ended up in the hospital. End up in

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Speaker 1: the hospital week of IVY treatments to help lower the

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Speaker 1: swelling and get the toxins out of his bloodstream. Second

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Speaker 1: example was a physical therapy woman. She was doing a

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Speaker 1: partner workout at cross fit and it consisted of hundreds

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Speaker 1: of pushups and overhead shoulder presses, just back and forth,

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Speaker 1: back and forth, and there was that competitive nature to it,

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Speaker 1: just like the gentleman. Before day later she couldn't bend

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Speaker 1: her arms. Her arms swelled up. She also was diagnosed

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Speaker 1: with a cute rabdomalysis and ended up in the hospital

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Speaker 1: for over a week. They tested. This is interesting if

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Speaker 1: you want a little more of the science. Her creatine

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Speaker 1: kidneys levels CPK and normal is about a hundred. Her

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Speaker 1: CPK levels were more than forty five thousand, indicating damage

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Speaker 1: to your kidneys. Her kidneys. Uh, can you get rabbed

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Speaker 1: dough from other forms of exercise? Of course you can.

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Speaker 1: Of course you can do. The vast majority of people

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Speaker 1: not have to worry about it. Yep, I agree with

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Speaker 1: all of that, but I'm just giving you the facts.

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Speaker 1: I'm just giving you the science. I'm just breaking down

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Speaker 1: this headline, this article that so many people are gonna see.

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Speaker 1: They're gonna see that first headline, probably not go much further,

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Speaker 1: but start associating with exercise and too much most people

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Speaker 1: don't have to worry about. And then they're gonna see

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Speaker 1: rab dough myalyssis and start to wonder what that is.

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Speaker 1: And now you have some idea muscle damage severe my

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Speaker 1: still damage from doing too much, way too much. Now

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Speaker 1: this is an extreme. This is an extreme, But there

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Speaker 1: are so many people who want to push themselves and

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Speaker 1: want the competition, and I want all of that for

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Speaker 1: you because that's what works. Exercising with a group of

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Speaker 1: people is super motivating. So I don't have a problem

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Speaker 1: with any of those factors in and of themselves. I

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Speaker 1: just have a problem with the philosophy. Okay. I have

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Speaker 1: a problem with the mascot, with the pushing of that.

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Speaker 1: And if you want to separate the fitness and the competition,

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Speaker 1: then I'm okay. But this is about health, people health,

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Speaker 1: and there's nothing that I will put forth that I

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Speaker 1: back up. I'm gonna leave it with this, give you

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Speaker 1: that quote again. I'm never going to ask you to

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Speaker 1: do type of exercise that, as Greg said, I can

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Speaker 1: kill you. As Greg said, it can disable meme and

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Speaker 1: even kill you. Don't like that, So push yourself, know

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Speaker 1: your body, and just be careful when you get in

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Speaker 1: a group setting, and be careful with your instructors because

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Speaker 1: so many of you don't know what you're getting into.

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Speaker 1: That's my huge issue is that you don't know what's

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Speaker 1: too much, and you think that that person is trained

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Speaker 1: and educated, and unfortunately the vast majority or not. That's

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Speaker 1: just the truth as well. It's the reason I have

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Speaker 1: so many lawsuits that I've been a fitness expert in

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Speaker 1: is for this very reason, this very reason too much

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Speaker 1: and people reading exercise classes and training people that that

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Speaker 1: I don't know what they're doing. It is that simple.

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Speaker 1: So there you go. Do you have to worry about

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Speaker 1: exercising too much? Well, I want you to break it

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Speaker 1: down to frequency and intensity. And this is why so

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Speaker 1: many of my shows are about mixing it up, about variation,

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Speaker 1: about being consistent. Yes we want intensity, not every workout. Yes,

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Speaker 1: I want you to challenge yourself but I prefer personally

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Speaker 1: that you don't do something that could maim or kill you.

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Speaker 1: That's all I have to say on that. So there

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Speaker 1: you go. You know, I just want to break down

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Speaker 1: these articles that are gonna come up. You're gonna read

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Speaker 1: them too much. Exercise, don't worry, be smart, mix it up,

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Speaker 1: because what I am most proud of and will always

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Speaker 1: be is not the number of races I've done, none

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Speaker 1: of that stuff. It's being injury free. It's being healthy.

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Speaker 1: It's being able to do what I want to do

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Speaker 1: and doing it when I'm ninety and a hundred and

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Speaker 1: far too many of the people that I started in

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Speaker 1: this business with and started racing with aren't doing it

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Speaker 1: because they did too much too soon, and they hurt themselves,

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Speaker 1: and for many people, it's really challenging to come back

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Speaker 1: from that. So I don't want you to get there

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Speaker 1: same way. It's challenging when you, you know, gain a

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Speaker 1: significant amount of weight when you're injured, and it's generally

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Speaker 1: a combination of the two. It just adds to the challenge.

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Speaker 1: So I'd rather you don't experience that to begin with.

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Speaker 1: But I'll say one final time, don't mistake me. I

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Speaker 1: want you to push yourself. I want you to challenge yourself.

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Speaker 1: That's what it's all about. Its feeling good, feeling you know,

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Speaker 1: like you've accomplished something. But for me, that should never

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Speaker 1: be at the expense of your health. Thank you for listening.

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Speaker 1: If you want to reach out, comments, questions. Tom h

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Speaker 1: Fit is my Instagram and Twitter Tom h Fit. You

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Speaker 1: got a Fitness Disrupted dot com? Email me through the site.

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Speaker 1: The Micro Workout Plan is my most recent book, and

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Speaker 1: my newest website is Tom home Fitness, where I'm taking

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Speaker 1: all my fitness content from the past decades. We're talking

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Speaker 1: workout videos, exercise library articles, training plans, all that kind

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Speaker 1: of stuff to own one place. Now, these are tough topics,

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Speaker 1: especially this one, but there's a science to it, and

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Speaker 1: there's a way to do this safely and still push yourself.

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Speaker 1: Risk assessment should all be taken into account, but at

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Speaker 1: the end of the day, it's up to you, all right.

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Speaker 1: Thank you for listening. My goal is to help you

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Speaker 1: live your best life. That's it. I am Tom Holland

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Speaker 1: missus Fitness Disrupted Believe in Yourself. Fitness Disrupted is a

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Speaker 1: production of I Heart Radio. For more podcasts from my

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Speaker 1: heart Radio, visit the I heart Radio app, Apple podcasts,

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Speaker 1: or wherever you listen to your favorite shows.