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

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.

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Lydia Polstra

Keto On Steroids Updated Plan

This is the version of the Ketogenic diet that is very strict and it is for those people that need to drop weight for a wedding or a situation or you are at a plateau situation and you need to jump start your program.

Where do you start?

Continue reading “Keto On Steroids Updated Plan”

Did Ketosis Stop Working? Here’s Why!

First are you doing the following Healthy Keto recommendations?

  1. Are you doing the Healthy Keto correctly?
  2. Are you doing Intermittent Fasting with keto?
  3. Are you sleeping enough to get rested?
  4. Are you under chronic stress? Try to lower your stress.
  5. Do you have another health problem? Thyroid? Constipated? Inflammatory condition? These need to be handled.
  6. Are you on medication? Find an alternative with the help of your doctor.
  7. Are you gaining muscle? This means you are toning you body but not loosing weight. But your body may not be shrinking if are exercising and you measure every week.
Continue reading “Did Ketosis Stop Working? Here’s Why!”

Happy Holidays from 2healthyhabits for 2022

I would like to take a moment to thank each of you for your views, likes, shares and comments. Your participation in liking posts and the insight you share in your comments means a lot to me.

In my Blog, Facebook and email Posts 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.

Please join me as I continue to explore the latest and compelling studies on Ketogenic and GAPS diets and the Super Slow High-Intensity Exercise Program.

Thank you for being a part of my journey to better health.

We have had a very challenging year this year.

My most sincere wishes for a Happy Holiday and a healthy, safe and blessed 2023.

May you Live Long Healthy.

Yours truly,

Lydia Polstra


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Carbohydrates are highly addictive. We are conditioned as children to feed a carb addiction – most children consume large amounts of sugar daily. Sugars and refined grains are added to baby food, cereal, candy, and virtually all processed foods.

Carbs are so addictive because they trigger two hormones: dopamine and serotonin. These are pleasure and happiness hormones.  This sugar addiction is real and it will literally control you to a point where you are completely out of control.

Over time, an addiction to carbs becomes stronger and stronger.

So what can you do to break a carb addiction?

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Autophagy – Exercise vs. Fasting

What Will Trigger Autophagy (anti-aging) More Exercise Or Fasting?

What is Autophagy is a condition. Autophagy is all about anti-aging. It is the recycling of old worn out cell parts (proteins). When we age we have a deficiency of autophagy. Autophagy is very deficient in chronic disease states. It is very important to know how to trigger this condition.

What Triggers Autophagy? 

Continue reading “Autophagy – Exercise vs. Fasting”

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But here are the reasons why it might not be:

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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.”

Part Two – Extreme Keto for Rapid Fat Burning – Fats & Nutrients

Did you know you actually need fat to lose weight?  It sounds counterintuitive but it is true.

Set your daily intake at 5 % carb, 20 % protein, and 15 % salad or vegetables.

Continue reading “Part Two – Extreme Keto for Rapid Fat Burning – Fats & Nutrients”
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