How does a 4 Day NAD Activation Workoutplan looks like
4-Day NAD⁺ Activation Workout Plan
🏃 Day 1 – High-Intensity Interval Training (HIIT) + Core
Duration: ~30–40 minutes
Goal: Stimulate NAD⁺-dependent enzymes through metabolic stress
Workout:
- Warm-up: 5 min light jog or jumping jacks
- Intervals (Repeat 5–6x):
- 30s sprint (or burpees/high knees)
- 90s walk or light jog
- Core Finisher:
- Plank 3×30s
- Bicycle crunches 2×20
- Russian twists 2×20
Cool down: Deep breathing + stretch (5 min)
🏋️ Day 2 – Full-Body Strength Training
Duration: ~40–50 minutes
Goal: Improve insulin sensitivity, support NAD⁺ indirectly through muscle building
Workout:
- Goblet Squats: 3×12
- Deadlifts (or hip bridges): 3×10
- Push-ups or Bench Press: 3×10
- Rows (dumbbell or resistance band): 3×10
- Optional: Farmer’s carry or planks (2 rounds, 1 min each)
Tip: Focus on controlled movements and good form
🧘♂️ Day 3 – Active Recovery (Optional but Beneficial)
Duration: 20–30 minutes
Goal: Support circadian rhythm, stress reduction, and enzyme function
Options:
- Light yoga or stretching
- 30-minute brisk walk
- Foam rolling or mobility drills
Bonus: Do in the morning sunlight to support SIRT1, which is circadian rhythm–linked
🚴 Day 4 – Fasted Zone 2 Cardio
Duration: 45–60 minutes
Goal: Boost NAD⁺ biosynthesis via fat oxidation and AMPK activation
Workout:
- Choose a steady activity: jog, brisk walk, cycling, rowing
- Stay in Zone 2: you can talk but not sing
- Do it before breakfast (if tolerated)
Cool down: Walk + breathwork (5–10 minutes)
Tips to Enhance NAD⁺ Benefits
- Hydrate well before and after training
- Sleep 7–9 hours consistently
- Add cold exposure (cold shower or ice bath 2–3x/week) for extra mitochondrial stress
- Consider NMN or NR supplements in the morning (optional)
