At 93, Richard Morgan is as healthy as anyone half his age.
The Irishman was the subject of a new analysis of his training regimen, diet and overall health published last month in the journal Applied Physiology.
He is a four-time world indoor rowing champion but told the Irish Examiner he had “never really played the sport” until he started exercising regularly at the age of 73.
“I started with nothing,” Morgan told The Washington Post about her exercise routine. One day he “suddenly realized that there was great joy in doing this.”
This study showed that while exercise cannot turn back time, good fitness habits can help prevent the effects of aging.
These are the four key pillars of Morgan's exercise routine.
Consistency
Continuity is key. Champion rowers practice for 40 minutes every day.
Researchers believe Morgan's dedication to training resulted in impressive and lasting results.
alternating training
The study also showed that Morgan's training schedule was a key factor in his success.
Throughout the week, he alternated the intensity of his training.
About 70% of his workouts were easy, about 20% were difficult but bearable, and an estimated 10% were performed at maximum effort.
Although only a small portion of his workouts were all-out efforts, researchers found that this small but intense portion of his workouts helped him use oxygen more effectively, particularly improving his cardiovascular health. I believe that it has brought benefits.
weight training
Research shows that when fitness enthusiasts regularly perform strength training exercises such as weightlifting and squats, they improve their muscle strength and improve their mental health.
Morgan did about three sets of lunges and curls with dumbbells, repeating each move until her muscles were too fatigued to continue, two or three times a week.
The older athlete's routine is consistent with the Centers for Disease Control and Prevention guidelines, which recommend that adults do strength-strengthening activities at least two days a week.
high protein diet
Researchers also reported that Morgan, who weighed approximately 165 pounds, enjoyed a diet high in protein.
He consumes about 1 gram of protein per pound of body weight each day, which exceeds the normal dietary recommendations for someone his height.
Protein is an essential nutrient, especially for people trying to build muscle, and has been shown to protect against the development of chronic diseases in older adults.
