What Is The Nitric Oxide Release Workout?

The Nitric Oxide Release Workout was developed by Dr. Zach Bush, MD (triple board-certified physician). I came across this quick & effective practice by way of Dr. Mercola (www.mercola.com), implemented the practice in my wellness routine, and found through my own experience just how effective this workout truly is.

 

Nitric Oxide

According to Dr. Bush, nitric oxide (NO) is a “…communication molecule made by the human body, stored in the blood vessels that feed your muscles. When you start to exercise and you run out of oxygen, you release that nitric oxide; it goes downstream, opens up blood vessels, increases oxygen and nutrient delivery to that muscle, to increase the opportunity for muscle build. …you rebuild that nitic oxide every couple hours, so we have the opportunity to release this three times a day and get that additive benefit of again and again, hitting the muscle body…”

As we age, NO production typically decreases. To remedy this, we can take a few simple steps to increase our NO and exercise our vascular system. When we exercise our vascular system, we thin our blood and decrease our chance for heart attack, stroke, and blood clots. We also improve our immune function, mitochondrial health and brain health.

As you do this intense exercise, you release the NO and reap the health benefits. Remember, it is as intense as you make it.

 

 

Method

Beginner-Level: Four movements done 10x each, then repeat 4 times. This is one workout. Do this workout 3x per day. Allow at least 2 hours between sets to allow the NO to cycle through the body.

Tip: Form is more important that pace. Get your form correct before adding reps or weights.

• Movement 1: Deep squat with front arm raise
• Movement 2: Standing alternating front arm raise (controlled stop at end points)
• Movement 3: Jumping Jack Arms (no jumping)
• Movement 4: Shoulder Press

 

Performing this workout regularly will lead to increased strength and endurance. As strength grows, increase the number of times each move is performed. I allow my body to guide this increase. (One thing I keep in mind is that I should never go so hard that I cannot exercise the next day.) For example, once you are comfortable performing each movement 10x, increase to 12x. While this may not sound like a significant increase, it results in an additional 24 reps per movement per day (assuming 3x per day). Another option is the addition of light hand or wrist weights. Dr. Mercola covers this in more depth in the video linked below.

 

Personal Application

In short, I love this workout! As a part of my regular health and well-being regimen, it keeps me feeling strong and lean. I have been doing this workout for years and love to share it with others. When I am consistent with this workout and perform it three times per day while continuing to increase reps/intensity, it is amazing to see just how effective it really is. I began practicing this workout when I worked full-time in a corporate office and sat at a computer for many hours each day. I would find ways to take a quick few-minute breaks, pop into an open conference room or our company’s fitness room and complete one set (in work clothes and/or jeans by the way!). It is so fast and efficient that it can be easily incorporated throughout the day.

I also like to add more strengthening moves to challenge myself and increase the intensity. For example, I currently perform this workout with one more movement added between the second and third movements. I added a standing oblique crunch/knee raise for abdominal work (to support a healthy core and low back). Here is an example flow:

• Movement 1: Deep squat with front arm raise (15)
• Movement 2: Standing alternating front arm raise (15)
• Movement 3: Standing alternating oblique crunch (15)
• Movement 4: Jumping Jack Arms (no jumping) / Jumping Jacks (15)
• Movement 5: Shoulder Press (15)

 

In the above set, I perform each movement 15 times; cycle through the five movements 4x as recommended by Dr. Mercola. The above set takes just over six minutes to complete. At three times per day, this is just eighteen minutes. Sometimes it only happens twice and that’s fine. This works for me and I sometimes even add one more.

Aside from this workout, I also prioritize time for Kundalini Yoga, Pilates, plank challenges, abdominal/core work, Svelte circuits, etc. Variety is key. We should always do what feels right for us. We know our body best, you know your body best and you are 100% responsible for you. Take care of yourself.

Combine the NO Release Workout with a healthy diet, plenty of natural Vitamin D (sun exposure) and sufficient high-quality water intake for optimal effects.

This workout is also an excellent resource when you are traveling or just feeling overly scheduled and a little squeezed on time. All you need is a small space, gratitude for your amazing body, and an intention/desire to maintain optimal health.

Below are links to the workouts by Dr. Zach Bush and Dr. Mercola. If this workout sounds interesting to you, highly recommend that you watch the videos for a detailed explanation of the workout and additional tips from both doctors.

 

Resources & Links

Link to video demonstration, modifications and detailed explanation by Dr. Zach Bush, MD (creator of Nitric Oxide Release Workout): https://www.youtube.com/watch?v=PwJCJToQmps

Link to video demonstration, modifications and detailed explanation by Dr. Mercola: https://www.youtube.com/watch?v=qEui9ImJaiI&t=54s

 

Enjoy & always remember to take excellent care of your body + mind + spirit.

xoxo,

Anne

 

Disclaimer: Consult with your health care provider/practitioner before beginning a new exercise program. All content and information on this website is for informational and educational purposes only, does not constitute professional or medical advice. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any professional, legal, and health related decisions.

Published: 7/25/2023