As people age, maintaining muscle strength and physical mobility becomes an essential part of staying active and independent. Research suggests that high-intensity interval training (HIIT) may offer unique advantages for body composition compared to lower-intensity exercise.
Key Takeaways
- Research suggests that while various exercise intensities lead to modest fat loss, HIIT may help preserve lean muscle tissue in older adults.
- Moderate-intensity exercise reduced fat mass but was also accompanied by a slight decline in lean tissue.
- Both moderate-intensity and high-intensity exercise helped reduce abdominal fat surrounding internal organs.
What the Source Says
A study published in Maturitas by researchers at the University of the Sunshine Coast evaluated 123 healthy older adults from the Greater Brisbane region. Lead author Dr. Grace Rose and co-author Associate Professor Mia Schaumberg evaluated participants with an average age of 72 and an average body mass index of approximately 26 kg/m².
Participants engaged in three supervised 45-minute gym sessions per week over a six-month period. They were placed into groups performing high-intensity intervals, moderate-intensity exercise, or low-intensity exercise. Body composition scans taken at the start, at three months, and at six months showed that although all groups experienced modest fat loss, only the HIIT group retained lean muscle.
Additionally, both the high-intensity and moderate-intensity groups showed reductions in visceral fat, which sits deep within the abdomen around organs like the liver and intestines. However, the study authors emphasized that the overall changes were relatively small and were not clearly clinically meaningful when accounting for measurement uncertainty.
Practical Notes
HIIT in this study involved short, repeated bursts of intense effort—where breathing was heavy and conversation was difficult—alternated with lighter recovery periods. Researchers explained that challenging muscles with intense bursts gives the body a stronger signal to maintain muscle tissue rather than shed it.
The specific workout routines and equipment used during the study sessions are not specified in the source; please check the official notice. It is also worth noting that the scans evaluated general lean tissue, which includes water and other non-fat structures, rather than assessing physical strength directly. Always talk to your doctor before starting or changing an exercise routine.
Source: healthy aging exercise older adults - BingNews · Published October 09, 2026 · Photo by Alora Griffiths on Unsplash
This article is for general information only and is not medical advice. Talk to your doctor before making health decisions.