3-minute time efficient exercising strategy promotes your muscle growth for the next few hours after exercise.
Do you feel that your exercise life became inconsistent and guilt-ridden?
How to prompt the optimal metabolic response— the “afterburn” effect of continued calorie consumption - for up to 3-4 hours after an exercising session?
Nitric Oxide - a small molecule of gas, generated by lining of our blood vessels can help to solve these problems. Nitric Oxide was named A Molecule of the Year in 1992 for its versatility in heart health. Nitric Oxide is released by our body during exercising in order to signal our blood vessels to dilate allowing more oxygen and nutrient delivery for muscle, promoting muscle growth and strength for the next few hours after exercise.
New time efficient exercising strategy which we learn from Dr.Zach Bush (http://zachbushmd.com/four-minute-workout/) and Dr. Mercola (https://youtu.be/tZgqVkXC57o) is related to releasing Nitric Oxide by our body. This 3-minute workout routine takes a circuit approach to muscle training, alternately working multiple muscle groups, and rotating through the exercises with no rest in between. The most effective way to increase your muscle function using this exercising strategy is to work out very briefly (3 minute) every few hours (optimum – 3 times a day), because our body has the ability to regenerate Nitric Oxide every couple of hours.
Important: Breathe through your nose during work out. The vasodilator gas nitric oxide is also produced in the paranasal sinuses and is excreted continuously into the nasal airways.
The Whole Body workout.
Start from 3 sets of 10 repetitions of each exercise; gradually increase to 20 repetitions.
Exercise 1. Squats. Squat, like you are ready to sit on the chair, having your hands out forward, balancing the body. Your speed is more important than the depth of your movement. Stand with your feet slightly wider than your hips. Your toes should be pointed slightly outward. Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. As you squat down, focus on keeping your knees in line with your feet.
Exercise 2. 90 degree arm swing forward and down. Make sure you stop at the end points. Repeat 10 times each side.
Exercise 3. Big circles with your arms from sides to above your head with arms fully extended. Touching your fists together at the front (arms down), then touching your fists together at the top ( arms up). Repeat 10 times. Make sure you brought your shoulder blades together as much as possible during this and next exercise.
Exercise 4. Extending arms straight above your head from the shoulder level position.
Repeat 10 times.
Complete 3 sets of these 4 exercises, then proceed to 1- minute face, head and neck workout with FACEXER (see The Method of Exercising Using FACEXER on www.facexer.com).