01 February 2024 , 15:39
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A man aged 93 has amazed the world after blazing a trail on the gym scene with four world titles in indoor rowing while stunning medics by having the body of a 30 to 40-year-old. The Irish phenomenon, who shunned a decent exercise regime until he was in his 70s, has just been the subject of a recent scientific study and the results have blown away researchers.
Richard Morgan was found to have the body-fat percentage of a greyhound, and has now rowed the equivalent of almost 10 times around the planet while winning four world championships. But he was far from a champion during his early years, as a one-time baker and battery-maker with creaking knees who still trains mostly in his backyard shed.
Richard has the same ody-fat percentage of a greyhound (Irish Examiner)But the case study, published last month in the Journal of Applied Physiology has revealed that his training regime, diet and overall health are an example for all to follow. The retired baker told the Irish Examiner that he had "never really played sports" until he began exercising regularly when he was 73. Talking to the Washington Post, he said: "I started from nowhere," but added that he "suddenly realised there was a lot of pleasure in doing this".
The study's results point to him being a stunning example of being fit and healthy, while still ageing. So, a nonagenarian with the heart, muscles and lungs of someone less than half his age. The research showed that while exercise is not the key to the Fountain of Life, a good fitness routine can help reduce the effects of age.
And Morgan has revealed that he has four key rules to inject into an exercise routine. The first is consistency – the super-OAP exercises for 40 minutes every day and the study's top authors believe this dedication has helped with those hugely impressive and lasting results. Researchers also found that the way he sets out his schedule is a key factor in his success – he alternates intensity.
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The way he goes about this is making around 70 percent of his workouts easy, while 20 percent grew in difficulty, with 10 percent being full-on. And the scientists thought that the 10 percent were where his body used oxygen at maximum efficiency, which gave a huge boost to his cardio-respiratory health.
There are numerous studies that reveal gym aficionados who undertake serious and regular resistance training, such as lifting weights and squatting, both of which can increase muscle strength and improve mental health. Morgan used dumbbells to do around three sets of lunges and curls, with repetitions until his muscles were too tired to continue. He did this two or three times a week, and his routine is approved by the US Centers for Disease Control and Prevention’s guidelines, which recommend adults carry out muscle-strengthening activities at least two days a week.
The study also found that Morgan, who weighs about 165 pounds (just under 75kg), has a protein-packed diet, where he eats around one gram of protein – a vital nutrient, especially for those trying to build muscle, and which has been found to prevent ageing adults from developing chronic diseases – per pound of his body weight each day, exceeding the usual dietary recommendation for someone who has a build such as his.