A recent study led by researchers at the University of the Sunshine Coast (UniSC) suggests that high-intensity interval training (HIIT) may be one of the most effective ways for older people to reduce body fat while preserving muscle mass.
This study compared different exercise intensities in healthy older adults and found that all levels of exercise resulted in some degree of fat loss. However, only HIIT helped participants maintain lean muscles.
“We found that high-, moderate- and low-intensity exercise all lead to moderate fat loss, but only HIIT maintains lean muscle,” said lead author and exercise physiologist Dr Grace Rose from the University of the Sunshine Coast.
Exercise intensity and body composition
This study investigated how exercise intensity affects body composition, an important component of overall health as we age.
According to Dr. Rose, moderate-intensity exercise can also help reduce body fat, but there are downsides.
“Moderate training reduced fat mass, but also slightly reduced lean muscle mass,” she says.
“At both high and moderate intensities, the composition of weights delivered near the center was improved. The low-intensity results require further analysis.”
Dr. Rose said the findings were particularly important because changes in body composition are associated with the onset and progression of many chronic diseases later in life.
6 months of supervised exercise
The study involved more than 120 healthy older adults from the Greater Brisbane region. Participants completed three gym-based exercise sessions weekly over a six-month period.
The average age of the participants was 72 years, and the average BMI was 26 kg/m2, which is considered normal for adults over 65 years of age.
The research results were published in a magazine mature. The project involved researchers from UniSC’s Healthy Aging Research Cluster and the University of Queensland.
Why HIIT protects your muscles
Mia Schanberg, associate professor of physiology at UniSC and study co-author, said the study came at a useful time, as many people focus on health and fitness goals at the start of the new year.
“With most of us now past the Christmas season and New Year’s resolutions in full swing, this research could help inform people’s plans for healthy aging in 2026,” she said.
In this study, HIIT consisted of short intervals of very intense exercise followed by a brief recovery period.
“The high-intensity training in this study involved short bursts or intervals of very hard exercise, during which people were breathing hard and had difficulty speaking, alternating with periods of easy recovery.
“HIIT may be more effective because it puts more stress on the muscles, giving the body a stronger signal to maintain rather than lose muscle tissue.”
