Each exercise, the ideal is to go as fast as you can, 3 times a day is the minimum, for maximum results, when u finish your first group of exercises, wait a minimum of two hours, then start your 2nd, and so on.
Sorry to point this out, but the third step of the exercise shown on the video is not quite right. It is not 'alternate hand swing', but rather more like 'static forward march', where you alternately swing your arm up and down, as if you are marching (without moving), while you keep your arm perpendicular to your body as each arm comes to the up-position, and NOT all the way up as shown on this video. Please see other videos on this topic so as to know what I mean
I love the Nitric Oxide dump and aim to make it a daily habit again. At about 0:45, you mention the endothelial lining being the outer part of the blood vessel. I was under the impression that epithelium is the outer layer and that the inner layer is the endothelial. Can you clarify whether it's the inner lining or outer lining of the blood vessel? I would imagine the inner wall of the blood vessel is where the NO would accumulate. Thanks doc!
The way he describes the NO mechanism is a bit off, but don't worry about it. NO is not stored which is why you may want to increase it by nasal breathing, or by diet. Beet shots are a good dietary addition.
Some of the moves are not perfectly aligned with what Zach Bush MD in his vid czcams.com/video/PwJCJToQmps/video.html Especially, arm swing needs to be at 90 degrees, and not all the way up. Secondly, The circular motion swing needs clenching the first with knock in the front and knock above the head. That makes it more effective than doing with open palms. The last move of lifting arms a ove the head as well is more effective with clenched fist. Just shared my personal experience which may or may not be the same with others.
I walk exercise I do breathing at same time. I bring my arms up as I breathe- in- HOLD- 4,6, seconds then let out as I bring my arms down. I have lost 20 pounds in 30 days. Another 20 plus pounds, when from 40 waistline from a 40 to a 38 to a 36. Kind like a windmill. But first I count to 39 as waving my arms up and down in front of me, like drum stick, then do 10 windmills as I keep walking. A like light workout. At the end I do 4 sets of 10 squats.
I would love to see the research on this no dump. BTW I do it but I’ve added combining movements to increase muscular recruitment. I think that all forms of intense exercise produce nitric oxide and yes with nasal breathing.
What about a solid form for nitric oxide R-107 which allows a slow release of NO and can be injected and reduce the time and use of equipment for ventilation?
My questions pl.....there is no interval between reps so how is it HIIT cause HIIT asks for high-intensity bursts and then relaxing and repeating. Is it a substitute for Cardio too? Doing it thrice a day means 12 minutes of intense exercise, does this means 12 x 7 = 84 mins which means recommended 75 minutes of intense exercise that AHA recommends?
just to clarify, it's the nasal breathing that's important rather than these specific exercises? so nasal breathing while cycling, for example, would be just as effective, no?
Absolutely! Nasal breathing is HUGE! The specific exercises are just from the protocol from Dr Zach Bush but the benefits of pure nasal breathing provide great physiological changes in the body alone! Add in cycling and that will create a tremendnous shift in the body!
Nasal breathe only. [10 Squats, 10 no jump jumping jacks, 10 forward arm swings, 10 shoulder presses] x 4 sets. --> 3 times a day. Thanks!
Thx
Good video but 1 small correction, the forward arm swings should be no more than 90 degrees as per Zach Bush’s instruction video.
There are tons of videos featuring this workout, but yours is the only one I've found that mentions that all important "nasal breathing" aspect.
Each exercise, the ideal is to go as fast as you can, 3 times a day is the minimum, for maximum results, when u finish your first group of exercises, wait a minimum of two hours, then start your 2nd, and so on.
It looks easy, I could only do 2 sets 😮. Female, 63, I did them on vibration plate machine. Good stuff 👍🏻
A nice warmup before a workout
I learnt from your example and inspired too. I'll do them and thank you very much.
He's taking his arms to high on the front arm swings! Supposed to stop at shoulder height!
that’s right. Zach made a point of saying you shouldn’t take your arms higher than 90degrees.
It doesnt matter if it work for him and it should also work for us
The originator, Dr Zach Bush says in his 4 minute workout video that it does matter, it IS important to keep the arm swing to no more than 90 degrees.
I do a regular dump exercise every morning but this apparently is something else.
I get the last excercise "Raise the Roof". Some music with this may just work out perfectly. Thanks!!
Sorry to point this out, but the third step of the exercise shown on the video is not quite right. It is not 'alternate hand swing', but rather more like 'static forward march', where you alternately swing your arm up and down, as if you are marching (without moving), while you keep your
arm perpendicular to your body as each arm comes to the up-position, and NOT all the way up as shown on this video. Please see other videos on this topic so as to know what I mean
Thanks for sharing this Zack !
I love the Nitric Oxide dump and aim to make it a daily habit again. At about 0:45, you mention the endothelial lining being the outer part of the blood vessel. I was under the impression that epithelium is the outer layer and that the inner layer is the endothelial. Can you clarify whether it's the inner lining or outer lining of the blood vessel? I would imagine the inner wall of the blood vessel is where the NO would accumulate. Thanks doc!
The way he describes the NO mechanism is a bit off, but don't worry about it. NO is not stored which is why you may want to increase it by nasal breathing, or by diet. Beet shots are a good dietary addition.
Some of the moves are not perfectly aligned with what Zach Bush MD in his vid czcams.com/video/PwJCJToQmps/video.html
Especially, arm swing needs to be at 90 degrees, and not all the way up. Secondly, The circular motion swing needs clenching the first with knock in the front and knock above the head. That makes it more effective than doing with open palms. The last move of lifting arms a ove the head as well is more effective with clenched fist. Just shared my personal experience which may or may not be the same with others.
Dr joe TV did this same workout on his channel to lower blood pressure 5 years ago
I walk exercise I do breathing at same time. I bring my arms up as I breathe- in- HOLD- 4,6, seconds then let out as I bring my arms down. I have lost 20 pounds in 30 days. Another 20 plus pounds, when from 40 waistline from a 40 to a 38 to a 36. Kind like a windmill. But first I count to 39 as waving my arms up and down in front of me, like drum stick, then do 10 windmills as I keep walking. A like light workout. At the end I do 4 sets of 10 squats.
VERY COOL
Thank you matt.
Thank you sir
Thank you sc❤️
Dr. Bush's prescription was 3 sets in his video.
I implemented me too already 🙏
I would love to see the research on this no dump. BTW I do it but I’ve added combining movements to increase muscular recruitment. I think that all forms of intense exercise produce nitric oxide and yes with nasal breathing.
Relased by vascular endothelium ie inner layer of blood vessels.
Awesome
What about a solid form for nitric oxide R-107 which allows a slow release of NO and can be injected and reduce the time and use of equipment for ventilation?
It was nice i will do it
My questions pl.....there is no interval between reps so how is it HIIT cause HIIT asks for high-intensity bursts and then relaxing and repeating. Is it a substitute for Cardio too? Doing it thrice a day means 12 minutes of intense exercise, does this means 12 x 7 = 84 mins which means recommended 75 minutes of intense exercise that AHA recommends?
just to clarify, it's the nasal breathing that's important rather than these specific exercises?
so nasal breathing while cycling, for example, would be just as effective, no?
Absolutely! Nasal breathing is HUGE! The specific exercises are just from the protocol from Dr Zach Bush but the benefits of pure nasal breathing provide great physiological changes in the body alone! Add in cycling and that will create a tremendnous shift in the body!
so four sets of each movement three times a day?
Does this guy answer anybody’s questions?
Hey sounds good ! I will differently give a try before I work out which is 5 days a week hopefully it helps me out!
Where's the studies.?
Does it matter which exercise you do first ?
How long is the rest period between sets?
zero
How long do you rest in between sets?
No rest between sets.
DR.SIRJI,,IS IT USEFUL IN THE TREATMENTS OF DIABETES 2,, PLEASE REPLY,, AWAITING
Yes, it works. Checkout Dr. Pramod Tripathi sirs videos for more info on Diabeties
Anyone who shouldnt do this? Thanks.
So if I am going to work out anyway, if I just breathe through my nose for the first 15 minutes or so, does that do the same thing?
My understanding is that the flexion/extension/pumping of major joints is key. That is hips, knees, ankles, shoulder, scapula/humerus.
Jump to what to actually do..
2:20
What's the rest period inbetween sets...or isn't there any?
There is no rest period.
They say to wait 2 hours to give the nitric oxide a chance to regenerate.
i cycle to work and go to the gym 3-4 times a week, can i count each of these as 1 release session?
If you nose breathe yes
yoga is mother of all cure
How I remember :
Squats 💪
Angels 😇 (like making snow angels)
Swimming 🏊 (vertical)
Atlas 🌍 ... In that order.
Hahah just do push up daily