Only one workout helped older adults lose fat without losing muscle
A six-month study of more than 120 adults in their 70s found that high-intensity interval training (HIIT) may offer a key advantage over other forms of exercise: it helped reduce body fat while preserving valuable muscle mass. While moderate and low-intensity workouts also led to some fat loss, only HIIT maintained lean muscle, which becomes increasingly important with age.
A recent study led by researchers at the University of the Sunshine Coast (UniSC) suggests that high intensity interval training (HIIT) could be one of the most effective ways for older adults to reduce body fat while maintaining muscle mass.
The research compared different exercise intensities in healthy older adults and found that all levels of exercise produced some fat loss. However, only HIIT helped participants preserve lean muscle.
"We found that high, medium and low intensity exercises all led to modest fat loss but only HIIT retained lean muscle," said lead author and exercise physiologist Dr. Grace Rose of the University of the Sunshine Coast.
The study explored how exercise intensity affects body composition, an important factor in overall health as people age.
According to Dr. Rose, moderate intensity exercise also helped reduce body fat, but it came with a downside.
"While moderate training reduced fat mass, it also caused a small decline in lean muscle," she said.