The nitric oxide dump is a pretty new phenomenon. Researchers have not been giving much attention to the role of nitric oxide in the body. The only thing widely known about nitric oxide is that it is a chemical compound exhaled by the body in tiny amounts.
In the past decades, the role of nitric oxide in promoting cardiovascular health has come to the attention of many. Your body produces nitric oxide, and it has a crucial role in keeping your blood vessels flexible to enhance blood flow.
What is Nitric Oxide?
Nitric oxide is vital for your heart’s health, and if you do not produce enough of it, you could have a stroke, heart attack, and other major health problems.
Nitric oxide is often referred to as a “miracle molecule,” but not too many know its importance and why it is crucial to the body.
Nitric oxide is a molecule naturally produced by your body when nitrates and nitrites are broken down from the food you eat. Nitric Oxide (NO) is stored in your blood vessels and is released due to movement and exercise.
When NO is released from your blood vessels, your smooth muscles (digestive tract, blood vessels, other internal organs) absorb them, helping them to relax. NO also reduces the risk of blood clots that cause stroke and heart attack because they make your blood platelets less sticky.
In effect, NO:
- Lowers blood pressure
- Boosts immune system
- Improves digestion
- Promotes the health of your cardiovascular system
Nitric Oxide is essential to the health of your heart. However, as you get older, there will be a decrease in your body’s amount of nitric oxide. It is, therefore, essential to boost the production of nitric oxide in your body.
A decrease in the production by your body of nitric oxide can compromise your overall health; thus, it must be kept at optimal levels.
There are many ways for your body to have the optimal production of nitric oxide. Here are how you can naturally increase your body’s nitric oxide:
- Eat Vegetables Rich in Nitrates
Celery, chervil, cress, beetroot, lettuce, arugula, and spinach are rich in nitrate. When you eat these foods, their nitrate content is converted into nitric oxide, providing you with a wide range of health benefits, including heart health.
Consuming vegetables rich in nitrate can lower your blood pressure. Nitrate-rich vegetables can also help athletes improve their exercise performance.
Vegetables rich in nitrate constitute 80% of your nitrate intake. Other than increasing nitrate oxide in your body, they also contain Vitamin C, which is beneficial to your overall health.
- Take Nitric Oxide Boosting Supplements
Some dietary supplements claim to be boosters of nitric oxide. They do not contain nitric oxide, but they contain ingredients that help your body form nitric oxide.
L-citrulline and L-Arginine are amino acids that can produce nitric oxide in your body. They are available as food supplements and can benefit your blood flow and vascular health.
- Take Antioxidants
Antioxidants stabilize and limit the breakdown of nitric oxide. Foods of plant origin such as vegetables, fruits, nuts, grains, and seeds contain antioxidants. Common antioxidants include Vitamins C and E, Glutathione (mother of all antioxidants), and Polyphenols.
Vegetables with high nitrate content are usually also high in antioxidant content. There are significant reasons why vegetables can effectively maintain and increase high nitric oxide levels in the body.
- Exercise for Optimal Blood Flow
Exercise gets your blood pumping because it improves the endothelial function of your body. The endothelium is a thin layer of cells that lines your blood vessels. These cells keep your blood vessels healthy with its production of nitric oxide.
Exercise and a healthy lifestyle and regularly take an antioxidant-rich diet of vegetables, fresh fruits, red wine, olive oil, and tea, reduce risks, and benefit the endothelial function of your body.
Exercise also keeps your blood vessels and endothelial cells healthy because it increases your body’s natural ability to produce nitric oxide.
Exercise can also increase the antioxidant activity in your body, which helps impair nitric oxide breakdown because of free radicals.
Low nitric oxide in your body develops endothelium dysfunction. This can cause high blood pressure, atherosclerosis (buildup of cholesterol, fats, and other substances in your artery walls can restrict blood flow), and other heart disease risk factors.
You can maintain endothelial health and increase nitric oxide production through exercise. You can gain the benefits within ten weeks if you exercise at least 90 minutes a week or 30 minutes each day, three times a week.
You can combine jogging or walking with resistance training or do the nitric oxide dump for the best results. Whatever type of exercise you choose, remember that regular exercise can increase your endothelial function and increase your body’s ability to produce nitric oxide naturally.
What Is the Nitric Oxide Dump?
The American Heart Association has always reminded Americans that physical exercise is essential to maintain overall health. The AHA recommends at least 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity exercise a week for good health and well-being.
It is in this regard that Dr. Zach Bush, Doctor of Endocrinology, Metabolism, Internal Medicine, and Palliative Care, developed an easy-to-follow 4 Minute Workout (Nitric Oxide Dump).
The Nitric Oxide Dump, developed by Dr. Zach Bush, is a new high-intensity interval training (HIIT). HIIT involves short amounts of intense exercise, a short rest, and repeating this exercise-rest cycle until you get exhausted.
The Nitric oxide dump is designed to induce nitric oxide release to promote overall health and diet and weight loss.
The short series of movements of this high-intensity exercise works in stimulating the release of nitric oxide. Nitric oxide is a free radical and soluble gas stored in your blood vessel lining, which needs to be catalyzed to promote optimal health, especially of the heart.
Once nitric oxide is released through this HIIT, it goes through your smooth muscles and makes you feel more relaxed.
The nitric oxide dump is considered to be one of the best weight loss exercises. It consists of these exercises done in quick succession:
- Circular arm swings
- Shoulder presses
- Arm raises or non-jumping jacks.
The number of repeats you can perform depends on your skill level. Ten reps are an excellent way to start, and you can work your way up to fifteen and, finally, twenty repetitions. It is important to properly warm-up before doing the nitric oxide dump exercise routine because it can be fairly intense.
The simple movements in quick succession of the nitric oxide dump provide the same benefits of longer workouts but only takes a small amount of time. Dr. Bush calls the nitric oxide dump as one of the best ways to tone your body.
The nitric oxide dump does not require the use of any exercise equipment. All you need to have is a comfortable place in your home to exercise, making it an economical way to achieve your weight loss goals and have a healthier body.
One session of the nitric oxide dump lasts for only 3-4 minutes. It is recommended that you do the routine three times a day, so it will only take about 15 minutes of your time each day. This exercise routine is perfect for people who struggle to find the time and discipline for exercise.
Benefits of Nitric Oxide Dump
If you can spare three to four minutes a day between three to five times a week, you can improve your health and overall well-being. The Nitric oxide dump, only 3 – 4 minutes per session.
If you work full time in the United States, chances are you are seated for an average of about 13 hours a day and sleep for about 8 hours. This means you are physically inactive for the 21 hours of the day.
Many people think that those who do not produce enough nitric oxide can have health problems such as heart disease or diabetes.
While the nitric oxide dump is an effective form of releasing nitric oxide, to naturally allow the body to produce more of it, you can also try to increase your intake of vegetables rich in nitric oxides such as lettuce, spinach, and celery.
How then can your body benefit from the nitric oxide dump?
- Helps in Mitochondrial Health
Each of your cells contains small energy generators, which are mitochondria. The amount of Adenosine Triphosphate (ATP) from the oxygen you consume and the calories you eat is dependent on the health of your mitochondria.
Mitochondria, the powerhouse of your cells, needs to have the optimal performance to produce energy. Healthy mitochondria play a significant role in supporting physical performance, aging, and cognition indicators.
The nitric oxide dump will stimulate your body to release nitric oxide and improve your mitochondrial health because it slows down the decline of age-related muscle and boosts your heart health, too.
- Reduces Resistance to Insulin
People with diabetes may benefit a lot from high-intensity interval training, especially the nitric oxide dump, because it can better control blood sugar levels. Since nitric oxide dump can make you lose weight, it can also improve your resistance to insulin.
The nitric oxide dump can also prevent sudden increases in blood sugar levels because this HIIT causes your muscles to easily open up so glucose can be immediately used instead of remaining in your bloodstream.
- Contributes to Weight Loss
Nitric oxide dump can help in your weight loss goals and help you achieve a higher physical form level. This HIIT can help increase your lean body mass and increase your muscle’s size that allows your body to burn more fat and calories. This can help you be healthier and lose weight.
The nitric oxide dump also targets your large muscle sums through multiple movements, such as your arms, thighs, and shoulders. Doing this HIIT correctly will make your body gain metabolic and anabolic benefits, facilitating fat loss, and improving weight over time.
- Increases Stamina for High-Intensity Exercises
The nitric oxide dump can prepare you to gain stamina for more heavy exercise. This exercise regimen can improve your VO2 max or the maximal oxygen uptake (the amount of oxygen you can use during intense exercise) or, in short, your endurance: the higher your VO2 max, the higher your endurance or stamina.
The Nitric Oxide Dump and Heart Health
If you have heart disease, its severity may depend on your body’s levels of nitric oxide. Your body not only can naturally produce nitric oxide; it is also essential for your immune system and heart health.
Therefore, it is important that you go into the nitric oxide dump so your body can produce enough nitric oxide to improve your heart health and lower your risk of having a stroke, heart attack, and other major health issues.
The nitric oxide dump helps boost the function and health of your cardiovascular system.
- When nitric oxide is released to your body, your blood vessels will expand and dilate to lower blood pressure.
- The nitric oxide dump also decreases your blood’s viscosity, which in turn lowers the risk of platelet aggregation (this happens when platelets in the blood clump together, leading to thrombus formation or clotting). When you have an excess of platelets, you are at risk of serious cardiovascular diseases such as stroke or a heart attack.
- The nitric oxide dump can increase your veins and arteries’ elasticity and flexibility because it gives your blood a great workout.
- The nitric acid dump can bring your blood sugar to moderate levels and prevent damage to your blood vessels. If you have diabetes, the nitric oxide dump is a simple yet intense exercise routine to support your health. It can help bring your blood sugar to moderate levels to prevent damage to your blood vessels.
- The nitric oxide dump can help manage your blood pressure.
- The nitric oxide dump not only pumps nitric oxide into your body, but it also gives your heart a good workout, burns excess fat, and reduces inflammation.
The Correct Way to do the Nitric Oxide Dump
The nitric oxide dump is a four-minute workout that can be done multiple times a day with ideally 2 hours intervals within sessions. This high-intensity interval training exercise is designed to speed up your body’s natural production of nitric oxide to promote heart health and weight loss, among its many benefits.
This workout works better the more you do it. The correct way of doing this workout is to do it three times a day with at least 2 hours rest between sessions. Two hours is what is needed for nitric oxide to get integrated into your body for optimal benefit.
The four minutes it takes for you to complete one nitric oxide dump session is equivalent to a one-hour workout in the gym. This is so because the nitric oxide dump is a high-intensity workout.
The simple movements in a nitric acid dump are made in quick succession. With four minutes per session and done three times a day, it will take you a total of 15 minutes a day, including warm-up exercises, to benefit from this workout regimen.
To correctly go into the nitric oxide dump, it is recommended that you check it out first to make sure that you can adequately do the movements. While these are simple movements, you will need to execute each movement at an extremely high pace to allow nitric oxide to be released and spread throughout your entire body.
The workout includes:
- Four movements
- Ten repetitions for every movement
- Four cycles of the repetition
Here is how to do the nitric oxide dump:
- Warm-up by doing ten repetitions of stretching exercises to open up your shoulders. This will also prevent injury.
- Do ten repetitions of squats.
- Do ten repetitions of alternating arm raises.
- Do ten repetitions of shoulder presses.
- Do four cycles of the four movements.
As your fitness level increases, you can move up to 20 repetitions for every movement.
The nice thing about the nitric oxide dumps is that everyone can be done regardless of age and body type. You can also still do the workout even if you have slight injuries.
If you can not do a proper squat, you can do a shallow squat. The important thing is you are still able to activate your thigh’s quadriceps. It is the muscle group in your thigh’s quadriceps that will release the nitric oxide. It is the speed on how you can go in squatting instead of getting into proper squatting.
If you are new to the nitric oxide dump, it is recommended that you only do ten repetitions for each movement. This will “break-in” your body and allow it to get used to the workout routine. When your body is used to the routine, and your energy level has increased, you can proceed to do 20 repetitions per movement. This is the ideal number of repetitions for best results.
You should also wait for two hours before going into your next workout session. This is so because it takes 2 hours for nitric oxide to be replenished in your system. Always consult with your doctor to ensure that you stay safe and healthy!