Tag Archives: WORKOUT

Start To Improve Your Mitochondrial Health in 4 minutes

I have taken this straight from Dr Mercola’s site  so there is no confusion as to what this is all about. It is easy and obviously beneficial.

 

To cut it short

  • The Nitric Oxide Dump workout stimulates your body’s release of nitric oxide (NO), improving your mitochondrial health, slowing down age-related muscle decline and boosting heart health
  • It involves just four movements — squats, alternating arm raises, non-jumping jacks and shoulder presses — which are done in repetitions of 10, with four sets each
  • The workout takes just three or four minutes and should be repeated three times a day, with a minimum of two hours between sessions

Do you have three or four minutes, one to three times a day, to devote to your health? By using that time to engage in one of the best high-intensity exercises out there — the Nitric Oxide Dump — you can improve your mitochondrial health, slowing down age-related muscle decline. The fact is, if you live in the U.S. and work full time, you sit an average of 13 hours a day, then sleep for an average of eight.1 This means you’re sedentary 21 hours of the day!

Your body wasn’t designed for that. It functions best when you’re ctive more so than not, and by breaking up your day with bursts of activity, you can reap great rewards. Take nitric oxide (NO), a soluble gas stored in the lining of your blood vessels, called the endothelium. NO is produced inside your endothelial cells from the amino acid L-arginine, where it acts as an important signaling molecule throughout your body.

Along with promoting healthy endothelial function and heart health, NO supports healthy blood flow by helping your veins and arteries dilate. This, in turn, allows vital oxygen and nutrients to flow freely throughout your body. NO also plays a protective role in your mitochondrial health, the energy storehouse of your cells, responsible for the utilization of energy for all metabolic functions.

Even your skeletal muscle, which is made up of only about 1 percent to 2 percent mitochondria, depend on these energy powerhouses to fuel your daily movements. When you exercise and your muscles ache, it’s because you’ve run out of oxygen, which your body compensates for by releasing NO (to dilate your blood vessels making it easier for oxygen to be delivered).

This process fuels muscle development, but here’s the secret that’s not widely known: When you exercise, it takes only about 90 seconds for your blood vessels to run out of stored nitric oxide and begin the process of making more. “So working each major muscle group out for 90 seconds,” says Dr. Zach Bush, “gives you the most efficient workout to tone and build muscles.”2 Bush developed the Nitric Oxide Dump workout, which is specially designed to stimulate the release of NO for muscle growth and much more.

This video below is explained a little more in depth by Dr Mercola than the top video so chose to give you both.

Why Three to Four Minutes, Three Times a Day Is Ideal

It may sound too good to be true, but less really is more when you know how to harness your body’s NO-generating powers. Short bursts of high-intensity activity are best, and in the case of NO it’s important to wait at least two hours between sessions because that’s how long it takes for nitric oxide to synthesize in your body for subsequent release.

“Your body has the ability to regenerate nitric oxide every couple of hours, giving you the opportunity to release it multiple times a day,” Bush says. “What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.”3 What’s more, the Nitric Oxide Dump workout incorporates the 16 largest muscle groups in your body, making it a full-body workout.

And unlike some of the other ways to stimulate the release of NO, like going out in the sun, this workout isn’t dependent on the weather or time of day. You can do it virtually anywhere, and it’s appropriate for all fitness levels. Remember, the Nitric Oxide Dump is a form of high-intensity interval training (HIIT), which research has shown to offer greater fitness and health gains in a fraction of the time compared to typical moderate or low-intensity gym workouts. For example:

  • HIIT reduces arterial stiffness and resting heart rate in people with Type 2 diabetes and may reduce the burden of cardiovascular complications in people with this condition4
  • HIIT significantly improves metabolic health in older adults by improving insulin sensitivity and reducing age-related risk factors for cardiometabolic disease5
  • A meta-analysis of 39 studies found “HIIT is a time-efficient strategy to decrease fat-mass deposits, including those of abdominal and visceral fat mass”6
  • In a study of overweight and obese adults, HIIT and moderate-intensity continuous training led to similar improvements in body composition over 10 weeks, but HIIT required about 40 percent less training time to receive those benefits7

The Nitric Oxide Dump workout is particularly beneficial because, by stimulating the release of NO, it also improves your immune function and stimulates the thinning of your blood and decreases its viscosity, which in turn decreases platelet aggregation. The latter may discourage the development of blood clots that may cause a heart attack or stroke. As you age, your NO production decreases, so doing this quick, simple workout is one way to fight back against the hands of time.

The Four-Minute Nitric Oxide Dump Workout

You can see Bush’s version at the top of the article and mine lower down. While the primary movements are the same, make sure you’re breathing through your nose and not your mouth, as your nose regulates more than 30 physical processes, including the release of NO.

There are only four movements to learn for this workout. Start with four sets of 10 repetitions, moving to 20 repetitions as your fitness level increases. You can also add in weights (I use 8-pound weights) as you progress, but most people will want to start without weights initially.

You can do this workout three times a day, with a minimum of two hours between each workout. However, if you are in recovery mode and have not slept well or had a hard workout it is fine to skip it. Form is everything, so be sure you carry out each movement correctly, even if you need to go at a slower pace at first.

Squats (10)

  • Begin by standing with your feet hip-width apart, feet parallel, toes pointing forward and the weight of your body distributed evenly between your heels and the ball of your foot.
  • Perform 10 squats in rapid sequence, keeping your quadriceps engaged. Your butt should move back as though you’re going to sit in a chair while your arms move forward for balance. You can do a shallower squat if you have knee or back pain.

Alternating Arm Raises (10)

  • Alternate swinging your arms at a 90-degree angle
  • Keep your form tight and your muscles controlled, avoiding swinging your arms too high or too low

This will work a number of muscles in your deltoids, which are the rounded, triangular-shaped muscles on the uppermost part of your arm and the top of your shoulder.

Non-Jumping Jacks (10)

  • Begin standing straight with your arms down, fists touching in front of your pelvis.
  • Use a broad rotation, circle your arms upward on each side to touch your fists over your head.
  • Circle back down to hit your fists at the bottom and repeat 10 times.

If you have shoulder problems with your rotator cuffs, try this variation instead:

  • Start with your hands at a prayer position in front of your chest.
  • Keep your hands pressed together lightly as you extend them above your head.
  • Circle your arms out to the sides to release before bringing them back to the prayer position. Repeat 10 times.

Shoulder Presses (10)

  • Bring fists above your shoulders on either side of your head, elbows bent.
  • Extend your arms straight above your head.
  • Return to position with fists just over your shoulders and repeat 10 times.

When you’re done, you should feel your fingertips tingling, and this is a great sign because it means nitric oxide is freely flowing through your body. For quick reference, the below infographic gives you all the details on how to perform the Nitric Oxide Dump workout.

 

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Workout for back pain

Workout for back pain 300×1,781 pixels

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June 9, 2014 · 2:12 PM

What to Drink Before and After Working Out

Find the right fuel for your tank

What you put into your body directly effects what you get out of it. So, if you’re cracking a beer before you grind out an 8-miler, you’re doing yourself a disservice. You should wait and crack that beer when you get back (seriously). Below are four drinks that you can slam before your workout to keep yourself performing at your peak, and three drinks to drink after you’re done to keep your fuel tank topped off and your engine running clean.

Before…

Caffeine

Oh yes. At least around the Made Man office, this isn’t exactly something you have to ask us twice to inject directly into our carotids (or shower in, or mix in our beef jerky). Besides keeping you awake during meetings about t.p.s. reports, though, it’s been proven to increase your long-term endurance. A study at Vanderbilt concluded the following:

“In conclusion, caffeine’s use as an ergogenic aid has been proven to increase physical endurance but has many side effects and precautions. However, caffeine’s use for short-term endurance appears to have no affect on the athlete. Many sources seem to support these two statements…”

Water

This is sort of a no-duh situation, but what you may not know is how long beforehand you need to be drinking water for it to be effective. If you’re dehydrated, depending on how dehydrated you are, it could take as long as 24 hours to build yourself back to a rehydrated state. Further, on a shorter-term scale, you don’t want to chug a bottle of water 5 minutes before you go running. Water is absorbed by your stomach and small intestine at 5ml per minute and 500ml per hour respectively, so you should be able to fully absorb most of a bottle of water if you chug it one hour before you plan to work out.

Not sugar

Whatever you drink, make sure it’s not loaded with sugar. As extreme as some sodas claim to be (which is very extreme), they offer only a short burst of energy which burns out and can cause you to “bonk.” This happens when your body’s energy stores (glycogen), are burned up and your metabolism isn’t able to keep up and produce more. This leaves you with no energy, and a fairly wobbly set of legs to limp home on.

Half-strength sports drinks

Sports drinks, like Gatorade, are too concentrated as they are sold to be effectively and efficiently absorbed by your body. The reason it’s effective at all, though, is because it replaces electrolytes that you sweat out during exercise. Just replacing water does not replace those ions (like sodium). And when you have those ions in your body, it is easier for it to retain water. However, to be most effective, dilute your sports drink by one half before drinking it to hydrate (that goes for after your workout as well)

After…

Chocolate Milk

Did the little kid inside you just get really really excited? Thought so. Well, guess what, this is no joke. Chocolate milk, in addition to being delicious and way better on your Fruity Pebbles than normal milk, is actually an effectual workout recovery drink. Milk has water and electrolyte like sports drinks, but also includes protein which is key for helping you to recover after a strenuous workout. Also: chocolate is yummy. Here is what CBS says about it:

“[Milk] is a sports drink ‘plus,’” Keith Ayoob, EdD, a registered dietitian and associate professor of pediatrics at the Albert Einstein College of Medicine, tells WebMD. “It will supply you with things you need whether or not you’re working out.”

Protein Shake

A protein shake is potentially a better choice than milk if you’re more concerned with getting the correct number of milligrams of l-carnitine than you are quaffing some chocolaty goodness. However, it’s best if you go old school with protein shakes, too, and make your own using whole foods as opposed to buying prepackaged muscle-milk-type drinks. If you’re in the market for a protein shake recipe, here’s 76 right here.

Beer

Really? YES, Absolutely! Researchers at Granada University in Spain found out something pretty cool a few years ago. When it comes to recovering and rehydrating after a workout, beer is better than water. Spain seems like a pretty cool country. They probably conducted half of the experiment to find that out, took a siesta to make love to their beautiful wives, then another to ravish their beautiful, younger, mistresses. Then they probably rolled a clove cigarette and drank some brandy. Then they finished the study. Probably. Anyway, here’s what they found:

The subjects in the study were asked to run on a treadmill at temperatures of 104°F (40°C) until they were close to exhaustion. Once they had reached the point of giving up, researchers measured their hydration levels, motor skills, and concentration ability.

Half of the subjects were given two half pints of Spanish lager to drink, and the other half were given just water.

Garzon said that the rehydration effection in those who were given beer was “slightly better” than those who were given only water. He also believes that the carbon dioxide in beer helps quench thirst more quickly, and that beer’s carbohydrates replace calories lost during physical exertion.

SOURCE

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