The Best Type of Exercise for Recovery
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast
Dr. Eric Berg
4.7 • 1.7K Ratings
🗓️ 17 August 2021
⏱️ 5 minutes
🧾️ Download transcript
Summary
Let’s talk about the best exercise for recovery. There are three main types of movements:
1. Isometric:
You’re holding a pose. You’re contracting your muscles, but you’re not lengthening or shortening the muscles.
2. Concentric:
You’re shortening the muscle while contracting.
3. Eccentric:
You’re lengthening the muscle while contracting.
Eccentric motions can have a lot of benefits. There are actually more benefits of eccentric motions than concentric type motions.
Benefits of eccentric motions:
• Eccentric motions may produce bigger, faster, and stronger muscles
• There’s greater force
• You’ll get the best repair possible
• Eccentric motions are more efficient (less mitochondrial adaptation)
• Eccentric motions may be good for people with sarcopenia, osteopenia, or tendon damage
• Eccentric motions may produce more metabolic rate, more improvement with inflammation, and less inflammation
Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional & natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government & the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning.
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Transcript
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| 0:00.0 | Welcome to the Dr. Berg's Healthy Keto and Interminute Fasting podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weights. |
| 0:24.9 | I'm going to talk about the best exercise for recovery. |
| 0:29.3 | Now, there's three main types of movements. |
| 0:33.5 | You have isometric movements, which is holding a pose. |
| 0:41.6 | Let's say, for example, you're in a push-up position, and you're your contract your muscles but you're not lengthening or shortening that muscle okay you're just holding that pose while your muscles are in contraction that's |
| 0:45.2 | called isometric then you have concentric this is where you're |
| 0:48.9 | shortening a muscle okay you're shortening a muscle while you're contracting okay then you have a centric type movement |
| 0:57.8 | that's where you're lengthening the muscle while you're contracting so this would be concentric |
| 1:03.3 | and this would be eccentric okay where you're going down this way and there's many different |
| 1:08.8 | examples of eccentric you have it's called negative training. |
| 1:12.8 | Walking down a hill, you're going to use a lot of eccentric type motions. Let's say you do a pull up, |
| 1:18.7 | okay, and then you let yourself down very, very slowly. That would be eccentric type motion. |
| 1:24.7 | Or let's say, for example, you're in a push-up position and you're letting |
| 1:27.5 | yourself down. You're not concentrically pushing. You're letting yourself down slowly. So it's kind of a |
| 1:33.9 | reversal of a certain motion. Let's say you have these bands, right, at the gym, this band is |
| 1:39.7 | connected with your arm and you're contracting this way this way right that would be concentric this would be |
| 1:45.5 | eccentric letting it down this way okay so it's kind of like a reverse type training there's a lot of |
| 1:52.7 | benefits in this motion actually more benefits they're doing concentric type motions first of all |
| 1:59.2 | it produces bigger muscles, faster muscles, stronger muscles. |
| 2:03.6 | So let's say you're at the gym and you're doing bench press. Let's say you have the weight up this high and then you bring it down really slowly this way. |
| 2:12.6 | You're actually getting more benefit on this reverse motion. And you're actually stronger. |
| 2:18.3 | You can do more reps that way, |
... |
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