4 Minute Workout…AKA Nitric Oxide Dump

Posted on December 09, 2018 by wlda

You’re making your list, checking it twice, but leaving out what will keep you merry and bright, your workout! With holiday activities and travel schedules, who has time for a great workout? You do. And all you’ll need is 4 minutes for this effective and easy workout.

As the American Heart Association continues to remind us, 4 out of 5 adults are not getting enough physical activity to maintain good health! Pile on 6 weeks of celebrating and you do the math.

Plus, add on the time and effort to get to the gym, especially while traveling, and a workout seems to be left out entirely just when your body needs it most, especially for stress reduction! That’s where an easy workout you could do anywhere would come in handy.

AHA recommends 150 minutes a week of moderate intensity exercise for good health and well-being. And in the new guidelines, 75 minutes of high intensity exercise can be just as effective. This efficient form of exercise utilizes High Intensity Interval Training, or HIIT. From that science comes a new workout by Dr. Zach Bush, Doctor of Endocrinology, Metabolism, Internal Medicine and Palliative Care, The Nitric Oxide Release, AKA The 4 Minute Workout, and it is an EASY workout anyone can do.

What is nitric oxide anyway?

Your body produces nitric oxide for ”vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation. Nitric oxide production is essential for overall health because it allows blood, nutrients and oxygen to travel to every part of your body effectively and efficiently.”

Dr. Zach Bush has devised this 4 minute workout just in time for your busiest season. The genius of this 4 minute workout utilizes simple moves done quickly and correctly with purpose. Bursts of easy-to-remember movements are done rapidly, focusing on form, technique, and speed. Best of all, it’s convenient! From the kitchen to the airport, it can be done anywhere. The perfect easy workout!

Please note: This 4 minute workout may not be right for you. Always contact your physician prior to beginning any new workout.

Dr. Zach Bush leads you through and demonstrates his 4 minute workout. Working 16 muscles in 4 minutes, you follow him through proper squat technique (check yourself in a mirror to be sure you have this important basic move), arm swings, arm circles and overhead presses. Dr. Bush also gives modifications, for as you can see in the video of this easy workout, every age group is represented.

The 4 minute workout does not replace flexibility and weight training. Stretching (a must as we age) and adding sessions of Pilates, yoga and before and after workout breath cycles will complete your exercise routine.

So, in less time than it takes the barista to concoct your venti latte, you can surge fresh oxygen through your body and brain, build and shape muscle and rev your metabolism. Now, that’s a cup of holiday cheer!

Planes, trains, and automobiles in your holiday future? Learn how to avoid common issues that can wreck your health as you travel.

For more on today’s topic, check out: 5 Ways to Boost Nitric Oxide Naturally

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