Nitric Oxide Dump
This handy little HIIT (High Intensity Interval Exercise) exercise, just 4 minutes releases an abundance of Nitric Oxide into the body that supports muscle growth. It is an efficient anaerobic workout that can be done 2-3 times per day. The more you do it, the better the results. Developed by Dr. Zach Bush it’s a great exercise to integrate into your day for greater cardiovascular health!


How it works
Nitric oxide is a specific molecule (a gas, actually) that our body abundantly produces in our endothelium, the inner lining of our blood vessels. It is transported throughout our body to improve energy by way of increasing oxygen.

When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.

Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.

The body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.

In just four minutes you exercise the 16 largest muscle groups in your body. It is free, easy, effective, and the best way to start toning your body systems. You can do it multiple times per day no matter where you are, who you’re with, or what you’re wearing.

Keep in mind that the 4-minute exercise does not replace flexibility and strength training. Stretching is a must (esp as we age) and strength building for bone density. All of which support injury prevention, balance, cardiovascular health, mood, energy levels and projects joints from injury.