The 4 Minute Workout
the ” no excuses “ SIMPLE exercise suitable for everyone
I want to introduce you to this simple workout that has been part of my morning routine for some years.
If you are time-poor like me, getting the desired regular exercise can be tricky.
With a little dedication, everyone has 4 mins in the morning. The benefits to your limbic system and your mood comes as an added bonus.
In just 4 minutes you exercise the 16 largest muscle groups of your body.
The 4 Minute Workout can be completed no matter where you are, who you’re with, or what you’re wearing. It is a low impact, convenient and inexpensive way to get you up and moving while toning your body. As with all lifestyle shifts, consistency of this new daily habit is foundational particularly as you start to feel the results!
Did you know that ? :
on average we loose 0. 5 kg muscle and gain 0. 7 kg fat every year after the age of 35.
exercise for 5-10 minutes after a meal blunts the Blood sugar level rise
short and frequent bouts of exercise are very good for your metabolism, increasing metabolic rate, insulin sensitivity and glucose control
the short interval effect on metabolic rate stays longer than a long bout of cardio for > 18 minutes.
“I’d like you to consider building this little routine into your morning EVERY DAY.
First thing in the morning on waking has many benefits, including the opportunity for a consistency reset. It will also reassure you that you are doing great things for your body every day, no matter how busy life seems.”
The 4 Minute workout was pioneered by Dr Zac Bush, one of my favorite Integrative Medical practitioners.
As with all exercise FORM is important so best you watch Dr Zac to perform correctly.
as Dr Zach says, "This is an efficient anaerobic workout that can be done multiple times per day. The more frequently you do it, the better your results.”
Your quads, hamstrings, core abdominals, rotator cuff, your but and overall zest for the day may just thank me.
So why do we want more Nitric Oxide ?
(answer : to support of Heart Vessel Brain and Metabolic Health)
Nitric Oxide is a little molecule made by the human body that feeds your muscles. When you start to exercise and run out of oxygen (you feel your muscles ache), Nitric Oxide is released. As it moves downstream, blood vessels dilate allowing more oxygen and nutrient delivery for muscle growth.
Our blood vessels actually only store about 90 seconds worth of Nitric Oxide before they need to manufacture more, so working each major muscle group out for 90 seconds gives you the most efficient workout to tone and build muscles.
Your body has the ability to regenerate Nitric Oxide every couple of hours, giving you the opportunity to release it multiple times a day. What that means is the most effective way to increase your muscle function is to work out very briefly every few hours.
Let me know what you think !
