Only HIIT Workout Helped Older Adults Lose Fat Without Losing Muscle
A study by the University of the Sunshine Coast found that high intensity interval training (HIIT) was the only exercise intensity that helped older adults reduce body fat while preserving lean muscle mass.
Study Findings
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 while all levels of exercise produced some fat loss, 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.
Moderate intensity exercise also helped reduce body fat, but it came with a downside: a small decline in lean muscle. Both high and moderate intensities improved the composition of weight carried around the middle. Further analysis is needed for the low intensity results.
Six Months of Supervised Exercise
The study included more than 120 healthy older adults from the Greater Brisbane region. Participants completed three gym-based exercise sessions each week over a six-month period. On average, participants were 72 years old and had an average body mass index of 26 kg/m², which is considered normal for adults over age 65. The findings were published in the journal Maturitas.
Why HIIT May Protect Muscle
UniSC Associate Professor of Physiology and study co-author Mia Schaumberg noted that the research arrives at a useful time as many people focus on health and fitness goals. "High intensity training in this study involved repeated short bursts, or intervals, of very hard exercise — where breathing is heavy and conversation is difficult — alternated with easier recovery periods," she said.
HIIT likely works better because it puts more stress on the muscles, giving the body a stronger signal to keep muscle tissue rather than lose it.
