Strategies for effectively dealing with anxiety
5 November 2023
THIS IS A VERY SIMPLE and quick exercise that works on stimulating your lymphatic system. It is quick and very easy to do and is excellent for people who struggle to find time for exercise, or who are very busy. For me, I am both, so it has been a lifesaver. It is so quick to do that I can usually fit it in, in the morning while I am waiting for my coffee to brew – that’s how little time it takes to do it.
To help you get started here is a simple video to show you how it is done:
Originally developed by Dr. Zach Bush, the Nitric Oxide Dump is a new version of high-intensity interval training (HIIT) that is designed to stimulate the release of nitric oxide, which can catalyse and promote health. It is highly effective and is gaining popularity
Nitric oxide is a molecule found in the inner layer of your blood vessels, the endothelium. It acts as a messenger molecule that transmits signals to cells in various parts of your body such as the cardiovascular, nervous and immune systems. Once released through exercise, nitric oxide works its way into the smooth muscles and causes them to relax.
The Nitric Oxide Dump uses simple movements done in quick succession, providing benefits similar to longer workouts, but accomplished in just a very small fraction of the time. Dr. Bush calls it one of the best ways to start toning your body’s systems. It only takes a small amount of your time, with one session lasting between three to four minutes. Since it’s ideally repeated three times a day, you’ll be using a total of around 15 minutes. Often, I only get a chance to do 1-2 repeats a day, but I still gain the benefits, but ideally three times a day will get you maximum benefit. Plus, this workout does not require the use of any dumbbells or other fancy equipment — all you need is a comfortable place to exercise and you’re good to go. In short, it’s a very economical way of achieving a healthier body.
How to Do the Nitric Oxide Dump Correctly
The Nitric Oxide Dump (and HIIT in general) can save you a lot of time but allow you to reap a lot of benefits. The good news is that it is also evidence-based. One study indicates that a three-minute HIIT session is as effective as 150 minutes of a moderate workout.
So, let’s look at the benefits of doing the Nitric Oxide Dump a little closer:
One of the most notable benefits of the Nitric Oxide Dump is its ability to boost your cardiovascular health. According to Dr. Mercola, who first introduced me to it, once nitric oxide is released into your system, your blood vessels expand and dilate to lower your blood pressure. The exercise also decreases the viscosity of your blood, which lowers your risk of platelet aggregation. Excess platelets can contribute to serious cardiovascular diseases such as a heart attack or a stroke.
This exercise also increases the flexibility and elasticity of your arteries and veins by giving your blood vessels a good workout.
Moderates blood sugar levels
If you suffer from diabetes, or from occasional incidents of hypoglycaemia bouts, then here is a simple way to support your health. HIIT can also help moderate blood sugar levels, preventing damage to your blood vessels. This is beneficial especially for diabetics, because HIIT can control spikes in blood sugar levels by causing your muscles to open up easier and use the glucose right away instead of lingering in your bloodstream.
Another (and arguably the most important) reason why you should be doing the Nitric Oxide Dump is its benefits for your mitochondrial health by slowing down age-related muscle decline. By doing the exercise, your mitochondria begin to produce proteins that keep your muscles performing at their peak level, especially for aging adults.
In addition, according to Dr. Mercola, the Nitric Oxide Dump can help increase lean body mass. By increasing muscle size, your body begins to burn more calories and fat which can help you achieve your weight goals easier and healthier.
Getting it right is important
Before you begin implementing this exercise into your regimen, it’s important that you check whether you can do them properly in the first place. Since the Nitric Oxide Dump is a type of HIIT, you will need to do each movement at a very high pace to allow the molecule to release and spread throughout your body.
The great thing about the Nitric Oxide Dump is that many people with different body types and ages can still perform it, even if you have some sort of injury. For example, if you experience a lot of stress on your knees or back Dr. Bush recommends that you do a shallow squatting motion if you can’t do a proper squat. What’s important is that you still activate the quadriceps in your thighs because that’s the muscle group that’s going to release the nitric oxide. In other words, the speed is more important than how low you can go when squatting.
If you have a shoulder injury, doing the third movement of the exercise (the non-jumping jacks) may be painful for you. To work around this problem, Dr. Bush recommends doing a manoeuvrer that goes into the centre of your chest by clasping your hands together, reaching up and then spreading your arms apart. Done correctly, it looks similar to a doing breaststroke manoeuvrer. For pregnant women who want to attempt this exercise to stay fit, consult with a physician first to prevent injuring yourself or your child.
For beginners, it is recommended that you start with 10 repetitions of each movement. This will allow your body to get used to the entire workout until you can work up your way to 20 repetitions, which is the ideal number for optimal results. Also, Dr. Mercola suggests that you don’t do this more than every two hours because it takes around that time for the nitric oxide in your system to replenish.