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.

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