fitness, metabolism, 4-minute workout, workouts 10 minutes or less, gym routines Man doing a squat, image: Freepik
We often talk to you about short training sessions, ideal for those who do not have much time to devote to sport and who have neither the time nor the desire to go to the gym. But this time it's different. The training theorized by the American endocrinologist Zach Bush is a perfect example of exercise snacking , that is to say intense exercise to be carried out in a short time.
This session consists of a series of 4 simple exercises to be repeated 10 times, while performing 3 series in a row. According to Dr. Bush, these exercises work no fewer than 16 muscle groups in the body and help release nitric oxide or nitrogen monoxide, a substance whose production decreases with age.
If you are wondering what nitric oxide is and why it is important for our body, here is the doctor's explanation: “Nitric oxide plays an important role in the metabolic functions of our body. Among its properties, it stimulates the dilation of blood vessels, thus increasing blood flow. It is stored by our body and released when needed. When we exercise and our muscles lack oxygen, we release nitric oxide. This molecule opens blood vessels and increases the supply of oxygen and other nutrients to muscle cells, thereby improving the ability to build muscle mass.”
Dr. Bush recommends doing your workout three times a day to release nitric oxide, oxygenating the entire body, promoting muscle growth and stimulating new production of this vital substance. “The body reproduces the nitric oxide consumed approximately every two hours,” explains the specialist. “Repeated three times a day, this circuit will cause a change in metabolism and muscle capacity, which will help build and maintain muscle mass ,” adds Bush. In fact, it changes the number of calories you burn, even when you're sitting or standing, which is a huge improvement on a daily basis.
This workout is extremely accessible and can be done at any time of the day, between two appointments for example. You only need to set aside 4 minutes and no special equipment is necessary. For beginners, 10 repetitions per exercise is recommended, but Dr. Bush recommends gradually increasing the number of repetitions up to 20. Dumbbells are not necessary or recommended at first, but you can try practicing using them later if you wish.
“A well-executed squat consists of bending down as if you were going to sit in a chair. It’s not just about bending your knees,” says Bush. You must also keep your arms in front of you to maintain balance, especially when the weight shifts backwards. The process involves first sitting down, then getting up again.
To begin, move your arms straight up and down, alternating between your left and right arm. You will thus train the deltoids, these rounded, triangle-shaped muscles located in the upper part of the arm and shoulder (hence the name “deltoids” after the Greek letter delta in the shape of an equilateral triangle). Other shoulder and back muscles are also affected.
Make circular movements from the waist to the top of your head and repeat this 10 times on each side. It is important to maintain muscle control at all times, performing slow movements and avoiding just swinging your arms haphazardly up and down. It's almost like you're doing breaststroke. It's amazing, even if you have a stiff shoulder, how much this exercise can relax and release your muscles.
It's a bit like a pull-up without a bar. Bring your fists above your shoulders on either side of your head, elbows bent. Stretch your arms above your head. Return to the position with the fists just above the shoulders and repeat the movement 10 times. Then, without losing rhythm, start the second series of exercises again in the same order: squat, arm raises, circular movements and finally shoulder press. Do 3 sets.
According to Bush, at the end of the four-minute workout, it's important to take a break so your body and mind can recover. At rest, with your hands at your sides, close your eyes and try to fully perceive the sensation in your extremities. You may feel a tingling or increased blood flow as all of your blood vessels dilate, providing the oxygen and fuel needed for optimal health.
[via GQ France]
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