November 2, 2009

Generally, as a person ages, the rate at which she/he burns calories decreases.  This is a major reason why people become increasingly pudgy as they get older.

Is this decrease in metabolism and increase in body fat level inevitable?

Maybe not.  The typical gradual and steady drop in metabolism along with a gradual and steady increase in fatness can be GREATLY diminished, if not thwarted, for many, many years IF…we exercise.  Simple.  But not necessarily easy.

Studies have shown that young  and middle-aged endurance-trained men with similar muscle mass show similar metabolic rates.  In a separate study, older individuals that started an 8-week aerobic training program increased their resting metabolic rate by 10% without a change in fat free mass.  In yet another study, people in the 50 to 65 year old age range that increased their muscle mass through resistance training increased their resting metabolism by 8%.

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The point of this is that regular endurance and resistance exercise offsets the decrease in resting metabolism that usually accompanies aging.  Every 1 pound of additional fat free mass increases resting metabolic rate by 7 to 10 calories per day.


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16 Responses to “Exercise!”

  1. Margaret Dunn says:

    Marty, I checked out Dan O’Connor and, and your logo company too–LogoDesignGuru. Thanks so much for the tip! Talk about being in good shape. Dan O’Connor could give all these people a run for their money, and he eats like a horse. What’s with that???? Maybe it comes from slaying all those energy vampires? Are you related to him?? You don’t look very much alike…. But you’re both cute!

  2. You left out the fact that as we age we naturally require more maintenance. Our bodies simply don;t bounce back as quickly as they once did. Exercise can help stave off the effects of aging, that alone is enough to keep me as active as I can be.

    Steve Chambers

  3. I still exercise, but it is sporadic. I have taken advantage of the fact that once you’ve built the muscles, they come back quickly and easily even if you haven’t worked them in a while. I don’t want to get pudgy!

    Lisa McLellan
    Babysitting Services – Babysitter in your area

  4. Take a look at . Check out “The Thought for the Day” and/or “Just for Fun.”

    Martin O’Connor

  5. Don Shepherd says:


    you always have great information without overwhelm. good to see a past champion in such great shape. So many bodybuilders let themselves go after a few years of competition. At 48 i still hit the iron…i just have to work around all the old injuries!

    Don Shepherd
    Central Oregon Expert

  6. Lynn Lane says:


    As I get older (49) 🙂 my knees and joints are feeling the years of abuse.

    I think I’ll start doing more endurance training. What do you think?
    Lynn Lane->The Warrior Of Success

  7. Shows how important exercise is as you get older

    Jose Escalante

  8. John Ho says:

    Like Phil, I’m grateful being still slim (in my early 50’s in my case).

    But still, I’m just too slim.

    John Ho

  9. kate McKeon says:

    Exercise and intensity . . . intensity is super important.


  10. Lisa says:

    That’s so good to know, but exercise is so hard!

  11. Hi Darryl

    oooo, and is he single, he’s cute! lol

    That was also very helpful to hear the ration at which lean muscle increase our metabolic rate. I have been wondering about that for awhile.

    Thank you for clarifying that..

    Happy Dating and Relationships,

    April Braswell

  12. Vicki says:

    I would’nt expect to see a former Mr. America, any other way. If he stays in good shape he could be the next one in an older age group. Do they have such a thing!


  13. I’m very fortunate, if I do two hours of tennis I have to work really hard to stuff in the calories – I can lose weight really quickly otherwise.

    My metabolic rate shows no signs of letting up and I’m now in my 40s – pure genetic good luck!

    Consumer Behaviour Expert
    [The Consumer Behaviour Research Resource]

  14. Martin says:

    Interesting about how metabolic rate changes.
    How do you measure your metabolic rate?

    Martin Wright
    Impact, Poise, Presenting

  15. JJ Jalopy says:

    Wow. I’m truly impressed.

    And inspired.

  16. Keri Eagan says:

    Awesome! No meat? Supplements? But looks really great. So impressive!

    Keri Eagan



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