93 Year Old Athlete Maintains a Body Of a 40 Year Old. These Are His Diet and Workout Routine

93-year-old four-time indoor rowing champion Richard Morgan took part in a study on healthy aging because his heart, muscles and lungs are more youthful than the average 40 year old man.

A 93-year-old man from Ireland is challenging the usual expectations of aging by being the subject of a groundbreaking study that highlights his remarkable journey to good health.

Richard Morgan, a four-time champion in indoor rowing, has surprised doctors because he has the heart and body of someone much younger, even though he only started working on his health when he was in his 70s.

Morgan, who weighs 165 pounds with 80% muscle, participated in a study about staying healthy as you age. The study found that his heart, muscles, and lungs are twice as healthy as those of a 40-year-old, as reported by the Washington Post.



In a study published in the Journal of Applied Physiology, Morgan took on a 2,000-meter rowing challenge. The results showed a heart rate of 153 beats per minute, which is remarkably high for someone his age, according to Professor Philip Jakemen, who co-authored the study.

Professor Jakemen described the day of the study as “one of the most inspiring” in the lab, emphasizing Morgan’s special approach to staying fit.

Unlike demanding exercise routines, such as the late Justice Ruth Bader Ginsburg’s, Morgan follows a simple and easily maintainable fitness routine.

Richard Morgan’s workout routine

Rowing : He spends about 40 minutes every day on the rowing machine, or about 18 miles of rowing weekly.  Most of the time, around 70%, he goes at an easy pace. Then, about 20% is a bit harder but still okay, and the last 10% is intense and vigorous. This routine keeps him fit and healthy.



Weightlifting: Morgan says that he uses dumbbells and lifts 2 to 3 times a week. He usually does about 3 sets of leg lunges, rows and curls until his muscles are too tired to move.

Research shows that he’s on the right track. New studies discovered that lifting weights can keep away long-lasting illnesses and stop early death. You don’t need to spend hours at the gym to get the benefits of lifting weights. Research suggests that 30 to 60 minutes a week of strength training is enough.

Richard Morgan’s diet

When it comes to eating, Richard loves eating protein. He says he weights about 165 lbs and eats 165g of protein every day, which is 1g of protein per 1lb of bodyweight.

Again, research shows that protein is crucial in both building and preserving muscle mass. As you get older it’s important to increase your protein intake to prevent sarcopenia ( losing muscle because of old age), science suggests.

Unlike complicated and sometimes risky fitness trends, Morgan’s simple self-created approach provides a refreshing alternative. This method could be easily adopted by others, even without presumed genetic advantages.

You might be interested: Doctor Claims That You Can Stay Younger With Resistance Training and a Right Diet

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