Most of us think of high-intensity interval training (HIIT) or Peak Fitness as something reserved for extremely motivated (i.e., virtually crazed) high powered athletes. The Nitric Oxide Dump, however, is an amazing new version of HIIT that can be done by people of all body types and ages, in short, your “average Joe.” Consisting of a series of 4 simple movements done in rapid succession in short intervals, it provides benefits similar to those achieved in far longer, more arduous workouts. One study found that a 3-4 minute session, ideally repeated 2-3 times a day, can be as effective as a 150 minute moderate workout in a gym.
Nitric Oxide (NO) is a molecule found in the inner layer of blood vessels. It functions as a messenger that sends signals to cells in different systems of the body, e.g., cardiovascular, nervous, immune systems, etc. When released through exercise, it works to tone muscles and promote balance in all bodily systems. The NO Dump, developed by visionary M.D., Zack Bush, causes muscles to use up oxygen and, thereby, release NO. NO then stimulates blood vessels to dilate and allow more oxygen and nutrient delivery for muscle growth. After each session, the body needs about 2 hours to replenish supplies of NO. So doing 2-3 spaced out sessions a day will provide a more constant supply of NO which will enable your muscles to get stronger faster.
Note if you have any medical issue that could limit your physical activity or if you have been sedentary for some time, check with your health professional or physical therapist before embarking on this workout. It is usually possible to modulate the movements for all ages and body types, even if there is some sort of injury.
Doing the NO Dump
• No special clothing or equipment is needed, just a small amount of space (a living room, airport waiting room, street corner, park will do).
•. Watch the video. Start slowly, paying attention to form. Each session takes about 4 minutes and consists of 3 sets with 10 repetitions of the each of the following exercises (each working a different set of muscles):
- Arm raises
- Circular arm swings (also called non-jumping jacks)
- Shoulder presses
•. In the video, Dr. Bush explains how to modify a motion to accommodate any particular limitation, such as an older individual might be more comfortable doing a shallow squat instead of the usual deep one. The important thing is to activate the quadriceps in order for that muscle group to release NO. Speed and continuous motion, therefore, are more important than how low you go in a squat. Keep moving!
•. The Dump is best done 3 times a day with at least 2 hours in between. This allows your body to replenish NO. The more often NO is released, the faster and stronger your muscles will become.
•. The exercises are designed with the concept that blood vessels can only store about 90 seconds worth of NO before they need to make more. So each motion works a different muscle group for about 90 seconds per workout for maximum tone and strength building.
•. Dr. Bush suggests breathing through the nose, not the mouth. This stimulates maximum NO release.
•. When you start, your muscles may ache a bit as they run out of oxygen just before NO is released. This is completely normal.
- After each session, relax and stay put for a moment. In the next 20 seconds or so, you may feel a tingling sensation at your fingertips. This is the NO coursing throughout your body, reaching every single cell.
- As you get the hang of it, you can increase each exercise to 20 reps per set instead of 10. This gives maximum benefit.
Benefits of the Dump
- Boost cardiovascular health. When NO is released into your system, your blood vessels expand and dilate which lowers blood pressure. This also decreases viscosity of the blood, which lowers the risk of platelet aggregation. Excess platelets can lead to serious cardio diseases such as heart attack or stroke. Additionally, by giving your blood vessels a good workout, the Dump increases flexibility and elasticity of your arteries and veins.
- Moderate blood sugar levels. This prevents damage to blood vessels which is especially important for diabetics. The workout can control spikes in blood sugar by causing muscles to open up easier and use up the glucose right away, instead of staying in your bloodstream.
- Mitochondrial health. Regularly doing the exercise slows down age-related muscle decline by keeping muscles performing at peak level, particularly for older adults.
- Improve large muscle groups. The 4 exercises in the Dump, performed correctly, activate large muscle groups like the thighs, arms and shoulders. Over time, this produces anabolic and metabolic dividends, improving weight and stimulating fat loss over time all over the body
•. Increase lean body mass. By increasing muscle size, you body burns more calories and fat
which can help normalize weight.
•. Improve VO2 max. This refers to the maximum amount of oxygen your body can utilize
during intense exercise. The higher you VO2 max, the higher your stamina.
- Reduce insulin resistance. Research has found that weight loss induced by the workout significantly improves insulin resistance.
We humans are built to move! Too much sitting is not conducive to long term health, so why not get into the swing of a an active lifestyle before health issues emerge? The NO Dump is a good way to get going!
Zack Bush M.D., developer of the NO Dump, is a triple board certified physician (internal medicine, endocrinology, and metabolism) who realized early on in his career that orthodox medicine was not helping his patients take control of their health. He set out to find ways to work with nature to empower people — contrary to the conventional short-term focus on treating symptoms with toxic protocols that do nothing to support the body’s natural healing capability. A truly outside-the-box thinker, Bush is the founder and director of the M Clinic in Charlottesville, Virginia where these ideas are explored. He is a frequent speaker on subjects like how to create a society that truly sustains life, regenerative agriculture, the microbiome, understanding the mystery and beauty of life on earth. Check out his YouTube channel and website.