The material was commented on and checked by Alexandra Vanzhula, a medical gymnastics methodologist, and Vadim Balyuk, a certified personal trainer and nutritionist.
What is "training for the lazy"?
From the very beginning, a catch awaits all lazy athletes. The authors of the course warn: you will have to study not four minutes a day, but at least 12. The effect of classes can be obtained starting with three approaches.
Zach Bush Exercise Course
The complex includes four types of exercises for 16 muscle groups. The first is squats. And if one doctor, Zach Bush, recommends doing them in half, then his colleague Joseph Mercola suggests doing squats to the end.
Joseph Mercola Exercise Course
It is worth noting that some of the methods of this doctor, who also practices alternative medicine, are called controversial by the American "Wikipedia" .
Then three exercises for the arms: lifting 90 degrees, lifting up, and also circular movements. Each task must be repeated ten times, and then start the cycle over without stopping. And so for four minutes. At first, it is recommended to do exercises without weights, then you can gradually add weight.
What is the use of a four-minute workout?
It is believed that such a course can motivate even the laziest to get off the couch. The authors also claim that exercise helps to release nitric oxide, which causes the blood vessels to stretch and dilate. It helps lower blood pressure. As a result, the risk of blood clots decreases, the immune function improves, and muscle growth begins.
For many, this formula sounds motivating, but maintaining nitric oxide in the blood is not easy.
© Jonathan Borba / Unsplash
How to maintain nitric oxide in the blood?
First of all, you should follow a diet  and consume vegetables with a high content of nitrates (nitric acid salts): celery, beets, spinach, various types of salads, namely watercress, arugula, lettuce. Nitrates in vegetables do not harm the body, but, on the contrary, help to restore nitric oxide .
However, these are unstable molecules that degrade rapidly in the bloodstream, so their levels must be constantly maintained. This can be done with the help of antioxidants, which prevent the breakdown of nitric oxide. The substance is found in the same vegetables , and is also stimulated by physical activity.
According to a study supported by the Japanese government, the benefits of nitric oxide production can be seen after ten weeks with 30 minutes of training at least three times a week .
© Andrew Tanglao / Unsplash
How much exercise do you need to stay fit?
According to the WHO recommendations , in order to be in good shape, a person aged 18–64 years should devote 150 minutes a week to moderate physical activity, and also to train intensively for 75 minutes. Of course, it is necessary to allocate this time. For example, 20 minutes of brisk walking plus ten minutes of running.
In theory, if you combine intense short workouts of 12 minutes a day with other physical activity, it won't get any worse. However, there are some subtleties here.
Alexandra Vanzhula, medical gymnastics methodologist
“All people have different body types. This includes weight, sex, age, and even character - I mean mobility, energy, or, conversely, phlegm. Any question must be approached consciously and understand what exactly you can do. On the one hand, the recommendation to exercise at least a little every day sounds reasonable. On the other hand, it is not clear what results such training will lead to in different categories of people: whether it is a 20-year-old girl, a 30-year-old woman after giving birth, or a 70-year-old man. Plus, I am against constant squats for untrained people, because they put a lot of stress on the knees."
Vadim Balyuk, certified personal trainer and nutritionist. Specialization: recovery from injuries, preparation for stress, training of amateurs and athletes in running, hockey and tennis. Experience in the fitness industry for over 15 years
“If a person has never done anything and any training is difficult for him in terms of strength, motivation, time or knowledge, any short activity will be more useful than nothing. What effect do short workouts have on the body? Tonic. A four-minute load activates the central nervous system, brings it into a state of readiness for reaction, attention and action. Therefore, if a person falls asleep at the computer at the height of the working day, a short activity will bring him some benefit. More significant results should not be expected.
Building muscle mass implies stressful quality sufficient muscle training, the correct phase of its nutrition and subsequent recovery. The saying "Exercise, eat, sleep" accurately describes this multifactorial system. It would seem, what is not training three times a day for four minutes? No, the muscle needs quality stress. Growth requires a load that will not be maximum, but close to maximum.
I note the plus of this system: recent studies of muscle growth show that there is a high probability of accumulation of a training effect during the day. That is, if you want a gluteus maximus or biceps, like Schwarzenegger's, but time is running out, do a couple of approaches in the morning, a couple in the afternoon, a couple in the evening. In a daily cycle, this will have a positive effect. However, in addition to the sets of four minutes, you will need additional weight - weights.
Takeaway: You can train short and several times a day, but if you want to get more effect, do not seek to shorten the training time.
How much do you need to study? If we are talking about "quiet" goals (weight loss and increased fitness), three times a week for 60-90 minutes is enough.”>