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About Trevor: Trevor Junga is the Lead Coach and manager at The Exercise Coach - Carmel. Certified by The Exercise Coach in areas of physiology, exercise science, nutrition and fitness technology. He is driven by the latest innovations of the industry. Since opening in 2014, he has worked one-on-one with a diverse clientele, many of whom would even consider themselves “unlikely exercisers!” He finds his passion leading people to reach their health potential through new, hi-tech protocols. Trevor grew up in Pendleton, IN - a proud Hoosier!

Muscle Quality - Exercise is not just about quantity, but quality, too


We’re all getting ready for warmer days! For some, that means dusting off the golf swing or the tennis serve. It may mean getting in shape to get back in the swimsuit. And for others it simply means getting fit enough to enjoy a walk outside. Either way, this is the time of year we are all ready to get a little more active and wake up those muscles from winter!


I’m excited to blog for Good Day Carmel! The focus of these blogs will be interesting topics that really matter regarding Exercise and Nutrition. 


Today I want to tell you about Muscle Quality, a vital marker of metabolic health. Muscle Quality drives your strength, cardiovascular health, blood sugar control and insulin sensitivity. It can improve bone density, lower blood pressure and inflammation, and can help burn fat! The entire purpose of any exercise regimen should be to develop Muscle Quality. 


So how do we know if a workout is working?


Unfortunately, conventional fitness wisdom can easily lead us to think that the ultimate goal is to spend more time exercising. The old axiom “Just Get Moving” comes to mind, implying that more exercise is better - however, that is not necessarily true. In many cases, “more exercise” leads to more joint pain, or even losses in strength. In contrast, there are a lot of exercise businesses starting to push for shorter, fewer workouts. If you haven’t heard of this yet, you will! While it maybe sounds too good to be true, there’s actually a lot of science behind it.


We have learned that the benefits of exercise come not from the amount of time you spend exercising, but more from exerting the proper amount of effort during exercise. When you look at exercise more like “dosing”, it would beg to reason that there is a proper balance of frequency, duration and intensity. There is definitely such a thing as too much exercise.


Muscle Quality is defined as your strength per unit of muscle mass. It’s not necessarily about how big your muscles are, but more how strong you are with the muscles you do have. This is why strength training is so important. With any age individual, and especially with seniors, strength training has a profound impact on their metabolism - as it safely focuses more on effort and not so much on the time spent. Exerting more effort means activating more muscle fibers, which in effect triggers more adaptive mechanisms in your body. To put it simply, effort and time are inversely proportional in regards to exercise. This is why your body positively changes as a result of a good workout. It’s not because you spent a certain amount of time exercising, it’s because you engaged more muscle fibers! 


For a deeper explanation of the balance of time and effort in exercise, check out this article  But for now, don’t feel like you have to sell your schedule down the river for more hours spent in the gym! 


Trevor Junga

Lead Coach

The Exercise Coach®