Doing daily exercise is a recommendation that we should all follow, in particular adults, since for 30-40 years a muscle process called Sarcopenia occurs, where muscle mass is naturally lost. Sarcopenia increases the possibilities of suffering falls and fractures, as well as a reduction in metabolism and a greater risk of chronic diseases, such as osteoporosis and cardiovascular problems, etc. That’s why the maintenance of training and a good diet can prevent this muscle loss.
An example that following these recommendations helps our health is Richard Morgan, a 93 -year -old Irish who is four indoor world champion. His aerobic strength recalls that of an athlete of about 30 or 40 years and his 76 kilograms are made up of 80% muscles and only 15% of fat.
One of the most surprising indicators of this man’s physical condition is his heart rate during a 2000 -meter rowing test, which reaches a maximum of 153 pulsations per minute. This level of cardiovascular resistance is practically unheard of for someone for over 90 years. That’s why Morgan was subject to A studyPublished last year in Journal of Applied Physiology.
Without a doubt, Morgan is a living proof that the human body is capable of an incredible adaptation, regardless of the age you are.
It is never too late to strengthen
What makes Morgan’s trajectory even more remarkable is that he has not started competing in the remote control of up to 70 years. Many people believe that if they have not strengthened as a young man, it is too late, but Morgan’s story completely challenges that idea.
But what is the routine of the exercises that follows and that keeps it with such good physical conditions? The following program includes:
- Row for 40 minutes several times a week.
- Strength training to preserve muscle mass.
- A high protein diet, with a daily consumption of over 60 grams of protein.
In addition, its nutritional strategy is essential for its longevity.
How to maintain and increase muscle mass?
- Exercise of strength: Lifting weights, exercises with car resistance -Pese or elastic.
- Good food: Quality proteins (eggs, meat, fish, legumes), quite calories and micronutrients.
- Adequate rest: The muscle is repaired and grows while sleeping.
- Hydration: It is the key to muscle performance and recovery.
Having more muscle mass not only improves physical appearance, but it is also the key to a long and healthy life.
Whether it’s walking, lifting weights, swimming or tank top, the human body is much more adaptable than they believe. And as Richard Morgan has shown, it is never too late to become stronger, healthier and more energetic than ever.
