HIIT Helps Older Adults Burn Fat Without Losing Muscle, Study Finds
High-intensity interval training (HIIT) could be the best way for older adults to lose fat while keeping muscle. A recent study tracked over 120 healthy participants and found that only HIIT preserved lean mass over six months. Other exercise types, though beneficial, fell short in maintaining muscle strength as effectively.
The findings add to growing support from health bodies like the WHO and ACSM, which now recommend HIIT for older populations when properly supervised.
As people grow older, their bodies naturally gain fat and lose muscle. This shift raises the risk of health problems, making exercise a key factor in staying healthy. While moderate and low-intensity workouts help with fat loss, they often fail to protect muscle mass as well as HIIT does.
The study compared different exercise routines in older adults. After six months, those doing HIIT kept their lean muscle, while others saw declines. Researchers believe this happens because HIIT places greater stress on muscles, signalling the body to hold onto strength.
Over the past five years, global health authorities have increasingly backed HIIT for older adults. Meta-analyses show it improves heart health, muscle power, and metabolism with minimal injury risk—when guided by professionals. Still, experts warn that HIIT isn't for everyone and advise consulting a doctor before starting intense workouts.
Body composition, which measures fat versus muscle, gives a clearer picture of health than BMI alone. Regular activity, especially HIIT, may help older adults avoid fat gain without losing muscle. But more studies are needed to see how different exercises affect long-term health across diverse aging groups.
The research highlights HIIT as a powerful tool for older adults to stay strong and lean. Health organisations now recognise its benefits, provided it's done safely. For those considering a new fitness plan, medical advice remains essential before increasing exercise intensity.
