Alvin H. Danenberg, DDS • Nutritional Periodontist
August 14, 2017
In May 2017, I published my article titled, Connecting The Dots: HIIT, Mitochondria, Gingivitis. I explained how science has demonstrated a positive link between high intensity interval training (HIIT) and overall health. Specifically, I described the link between HIIT and the health of the mitochondria relating to improved mouth health.
In my new book, Crazy-Good Living, I discuss my Four Pillars of Health. One of those essentials for overall health including mouth health is efficient exercise. Exercise is not just one “event”, and that’s it. It is a combination of activities performed regularly. Efficient exercise consists of a combination of (1) simple movement like walking daily; (2) aerobic activity like playing tennis or jogging a few times a week; (3) full-body weight training like squats, pushups, pull ups, and planks twice a week; and (4) a short but intensive anaerobic activity like high intensity interval training once every 7-10 days.
There are many methods to perform high intensity interval training. In my book, I describe how I use a NordicTrack Cross Country Skier for 4-6 cycles. One cycle equals intense, all-out “skiing” for 25 seconds followed by a 90 second rest period. However, there are many other methods to accomplish what I accomplish with this routine.
Here is a new idea.
I get my knowledge from a lot of people. There are so many great minds out there, so I don’t have to try to reinvent the wheel. One of those great minds is Dr. Joseph Mercola, who also taps other great minds. Dr. Mercola has the ability to summarize and simplify. He has perfected a HIIT routine that requires no equipment and can be performed anywhere at anytime. It is based on research from Dr. Zach Bush, a medical doctor and researcher. Joe calls his routine the Nitric Oxide Dump.
Nitric Oxide Dump
The name comes from the fact that high intensity interval training increases the creation of nitric oxide. HIIT stimulates the release of nitric oxide (NO) stored in the endothelial cells of blood vessels. NO effectively:
- Causes blood vessels to relax and dilate, lowering blood pressure
- Stimulates and improves immune function
- Decreases the viscosity of blood, reducing platelet aggregation and the potential for stroke or heart attack
- Provides anabolic stimulus to increases lean body mass
- Improves the health of gingival tissues
Here is Dr. Mercola’s video demonstrating his simple routine:
This effective and quick routine has not been tested to equal the benefits of HIIT sprinting. However, I have tried it, and it is great. I don’t do this 2-3 times a day as Dr. Mercola recommends, but I include it several times a week. I continue to do my Nordic Track routine every 7-10 days. You may want to experiment with this efficient method. Let me know what you think.