The Best Type of Exercise for Recovery

Three main types of movements:

1. Isometric:  You are holding a pose. You are contracting your muscles, but you are not lengthening or shortening the muscles. 

For example you are in a push-up position and you are contracting your muscles but you are not lengthening or shortening that muscle. You are just holding that pose while your muscles are in contraction.  That is called isometric.

2. Concentric:           You are shortening the muscle while contracting. 

For example, you are bending your elbow. 

3. Eccentric:  You are lengthening the muscle while contracting. 

It is also called negative training.  For example, you are straightening your arm. There are many different examples of eccentric: walking down a hill you are going to use a lot of eccentric type motions. Another example, you do a pull-up okay and then you let yourself down very slowly or you are in a push-up position and you are letting yourself down you are not concentrically pushing you are letting yourself down slowly so it is kind of a reversal of a certain motion. Another example would be you have these bands at the gym this band is connected with your arm and you are contracting away from your body. That would be concentric.  Eccentric is letting it down closer to your body.

Eccentric motions can have a lot of benefits. There are actually more benefits of eccentric motions than concentric type motions.

Benefits of eccentric motions: 

1. It may produce bigger, faster, and stronger muscles.

For example, gym and you are doing bench press. Push the weight up to as far as you can and then you bring it down really slowly.  You are actually getting more benefit on this reverse motion. You are actually stronger you can do more reps that way but they are going to have to spot you too because you are not going to be able to do the other motion as much but you can get bigger muscles faster muscles and stronger muscles by focusing on the eccentric motion.

2. There is greater force. You are going to have more disruption and that is what creates the delayed soreness even more than the concentric motion.

3. You will get the best repair possible. A lot of people in rehab physical therapy chiropractic use this type of therapy.

4. Better for tendon. For example, if there is a problem with tendon, fascia or after surgery because there is way more strength in that direction and you can scale it down where there is just a little bit of motion and you can slowly progress and improve things on a nice gradual basis and see a lot of improvement in the tendon function.

5. Eccentric motions are more efficient (less mitochondrial adaptation)

6. Eccentric motion is good for people with sarcopenia, osteopenia, or tendon damage. It is really good for sarcopenia, which is a condition where people are getting older and they are losing their muscles this is a safer type of an exercise.

And then we have osteopenia, which is kind of a precursor to osteoporosis. It is a very good exercise to do for that.

Also, if you have tendon damage in the shoulder or you had you ripped your Achilles tendon or you damaged medial collateral ligaments on your knee this would be a great rehab type exercise.

Eccentric motions may produce more metabolic rate, more improvement with inflammation, and less inflammation.

This type of motion produces more metabolic rate more improvement with inflammation it actually produces less inflammation, which leads to a whole series of additional benefits.

This blog is meant to bring your awareness up of the eccentric movement. It is beneficial if you are trying to recover a certain part of your body.

This Post has been condensed from Dr. Berg’s video, The Best Type of Exercise for Recovery https://www.youtube.com/watch?v=Z4IrYafP2NU

Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

There are various ways to keep up-to-date on my Posts.

My focus is to maximize my physical performance and mental clarity and most importantly overall health with a wholesome diet and exercise.

I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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Lydia Polstra

Intermittent Fasting and Muscle Mass Gain.

Is it possible to gain muscle mass when you are doing intermittent fasting?

What To Do To Help Gain Muscle Mass:

Continue reading “Intermittent Fasting and Muscle Mass Gain.”

Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection.

Some people are trying to build more muscle mass and they are not able to do it and this is why.

There is a lot that happens at the cellular level. It takes insulin to act as a key to unlock the door of the cell and allow amino acids to go into the cell to be converted to skeletal muscle protein.

Continue reading “Insulin & Lean Muscle Mass – Insulin Resistance and Muscle Gain Connection.”

What Are The Significant Ways To Loose Weight?

IMPORTANT:  It is not “lose weight to get healthy,” it is “get healthy to lose weight.”

Exercise will not help you lose weight in any significant way. There are a lot of great benefits of exercise: you will be more fit, you will have stress, you will sleep better, you will have more oxygen, you will lower your risk having all sorts of health problems. You need to do it, but weight loss is not one of the benefits.

Continue reading “What Are The Significant Ways To Loose Weight?”

Happy New Year! Here are the Top 10 Posts for 2021

The Top 10 Posts of 2021 are ranked by the number of times you viewed a Post.

Before we dive into the top 10, I would like to review the focus of this Blog.

I believe the best way to predict my future is to create it. To do that, I make it a habit to improve my health.

My goal is to maximize my physical performance and mental clarity, body composition, and most importantly my overall health with a wholesome diet and exercise.

Why am I so concerned, you may ask. My motivation came from watching my mother suffer from numerous illnesses. Her life was regulated by when she had to take her drugs.

I have been retired for a while and I have yet to experience any of her illnesses. I attribute that to eating a wholesome diet and exercise.

I supplement my diet with high-quality natural vitamins, mineral and supplements.

In my posts, I focus on two diets: the Ketogenic (Low-Carb) and GAPS (Gut and Psychology / Physiology Syndrome) diets.

My exercise of choice is Dr. Doug McGuff’s Super Slow High-Intensity Exercise Program that I do for 15 minutes, once a week. If you would like a PDF of the book please email me for copy.

To see the Post, Please copy and paste the link in your address bar.

Now for the Top Ten:

Continue reading “Happy New Year! Here are the Top 10 Posts for 2021”

How to Lose Fat and Build Muscle at the Same Time

Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.

While your diet makes up the bulk of your fat loss, it’s still important to exercise. The key to building muscle while losing fat is to increase the intensity and volume of your exercise. If you are on keto and are not exercising, you will stop gaining muscle and possibly even lose muscle mass.

Continue reading “How to Lose Fat and Build Muscle at the Same Time”

BODY BY SCIENCE – THE BIG 5 WORKOUT for men.

Dr. Doug McGuff Bio: Throughout his career as an Emergency Doctor, Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997, where he and his instructors continue to explore the limits of exercise through their personal training of clients. Source: http://www.drmcguff.com/about-doug/

Here are a few of Dr. Doug McGuff’s work out videos for men.

All you need is 15 minutes to complete the Big 5 Workout.

Continue reading “BODY BY SCIENCE – THE BIG 5 WORKOUT for men.”

Body By Science – Four Machines in the Workout for Women.

Dr. Doug McGuff Bio: Throughout his career as an Emergency Doctor, Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997, where he and his instructors continue to explore the limits of exercise through their personal training of clients. Source: http://www.drmcguff.com/about-doug/

Here are a few of Dr. Doug McGuff’s work out videos for women. His wife, Wendy, is demonstrating the 4 machines for women.

Continue reading “Body By Science – Four Machines in the Workout for Women.”

Getting Too Skinny on Keto?

Adding carbs will stop weight loss, but it will also knock you out of ketosis (fat-burning). Do not increase your carbs above 50 grams. Instead, if you are getting too skinny on Keto keep the carbs no higher than 50 grams per day, keep protein under 8oz. per meal, and try to consume large amount of salad or vegetables.

Continue reading “Getting Too Skinny on Keto?”

Does Intermittent Fasting Cause Muscle Loss?

Does Intermittent Fasting Cause Muscle Loss?

The quick answer: No.

Why? First, intermittent fasting triggers a hormone called growth hormone. Growth hormone is the main hormone that spares muscle protein breakdown in your body. It protects it. 

Cortisol, the stress hormone, and insulin both cause destruction of your muscles.  So stress, eating sugar, having instant resistance, being a diabetic destroys your muscles. Forty hours of fasting did not trigger any breakdown of skeletal muscle. I did not find the study he was talking about but I found this one, SIX things I have Learnt from forty-hour Fasting https://annfoweraker.com/tag/40-hour-fasting/

Continue reading “Does Intermittent Fasting Cause Muscle Loss?”
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