A 93-year-old man with 80% muscle mass, this man can exercise as much as a 40-year-old man.


A 93-year-old man with 80% muscle mass


A 93-year-old man with 80% muscle mass: Facing the challenge of aging, in addition to using new technology to delay aging, it is never too late to start exercising at any age. Morgan, a 93-year-old Irish man, started indoor rowing training at the age of 73. He has won four world championships at all levels. His physical strength and endurance are equivalent to those of a healthy 40-year-old person. His muscle mass reaches 80% and he is as strong as a whippet.

Richard Morgan was originally a baker and battery manufacturer. After retiring, he had a lot of free time, so he participated in training with his grandson, who was a rowing athlete in college. He was 73 years old at the time. The coach invited Morgan to use the equipment. Since then, From the beginning, Morgan has been training continuously for 20 years now and is treated as a case study.

How does a model of healthy aging “age well”?

The Journal of Applied Physiology published a report last month, and the Washington Post reported on January 16 that it considered the Morgan case to be a topic of “aging well,” opening up broader knowledge and perspectives.

Researchers gained in-depth knowledge of Morgan’s training, diet, and physiology and concluded that Morgan is a model for healthy aging. Bas Van Hooren, a doctoral researcher at Maastricht University in the Netherlands, said that if you want to understand aging, you must focus on “old people who live active lives” like Morgan.

Van Hollen’s colleagues knew another of Morgan’s grandsons, so the team invited Morgan, then 92, to the laboratory to measure height, weight, and body composition, collect dietary information, examine metabolism and cardiopulmonary function, and put Morgan on a rowing machine to simulate 2,000-meter time trial to monitor the condition of his heart, lungs, and muscles.

Heart rate set a record of 153 beats per minute

Morgan weighs about 75 kilograms (165 pounds), of which 80% is muscle and 15% is fat. This composition is very healthy even for a man decades younger than him. The Post described him as being like a whippet. As solid.

During the time trial, his heart rate reached a maximum of 153 beats per minute, which is “much higher than the maximum heart rate expected for his age group.” It is also one of the highest peaks that a person in his 90s can ever reach, showing that his heart function is strong; in addition, he reached it very quickly This peak means that the cardiovascular system is very healthy, equivalent to that of healthy people in their 30s and 40s.

Researcher Philip Jakeman was extremely excited by Morgan’s experimental results, saying, “This is one of the most inspiring days of my time in the lab.”

In addition to the fact that Morgan only started training in his later years, the researchers were also impressed by the fact that Morgan’s training content was “simple and not very long.”

Eat plenty of protein 2 to 3 times a week for heavy training

Morgan does “continuous” exercise, rowing 30 kilometers indoors every week, spending an average of 40 minutes a day; he combines low intensity, moderate intensity, and high intensity, accounting for 70%, 20%, and 10% respectively; in addition, he does Perform 2 to 3 heavy lifts using dumbbells to complete 3 sets of lunges and curls, repeating until your muscles are fatigued and can no longer continue.

In terms of diet, Morgan consumes large amounts of protein, often exceeding the recommended 60 grams for his body weight.

Scott Trappe, director of the Human Performance Laboratory at Ball State University in Indiana, said Morgan’s case is very interesting and sheds new light on human understanding of life cycle movement adaptation. The study proves that “the human body can They all retain the ability to adapt to training.”

Gene may have a congenital advantage. He was a four-time indoor rowing world champion.
However, scientists also pointed out that Morgan may have an innate genetic advantage and that his rowing skills are inherited in his family. Morgan’s performance in recent years has also deteriorated compared to 15 years ago, 10 years ago, and 5 years ago. “Exercise cannot eliminate the effects of aging,” but Morgan’s example proves that exercise can slow down physical loss. Morgan had other fun as well.

Morgan only won the indoor rowing lightweight world championship in the 90 to 94 age group in 2022. Since training, he has won a total of 4 world championships. He shared through his grandson, “From scratch, I suddenly realized it (training) ) can bring me a lot of fun.”

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