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Scientists reveal one type of exercise that\u2019s most effective at reducing fat while maintaining muscle.In a recent study, HIIT outperformed other exercise types for older adults.Here, experts break down the findings.<\/p>\n
All exercise is good exercise, as long as you do it with proper form. But depending on the results you want to achieve\u2014whether it\u2019s incorporating more movement into your day, building strength<\/a>, or reducing fat\u2014some exercise types may prove more beneficial than others. In fact, scientists have uncovered one type of exercise in particular that may have a key advantage when it comes to losing fat while still preserving valuable muscle mass, especially for older adults.<\/p>\n Meet the experts: Karena Wu, D.P.T.<\/a>, board-certified clinical specialist in orthopedic physical therapy and owner of ActiveCare Physical Therapy; Anna Di, D.C., C.E.S.<\/a>, corrective exercise specialist, chiropractor, and owner of UNITY Chiropractic Wellness in New York City.<\/p>\n That\u2019s the key takeaway from a recent study published in Maturitas<\/a>, which set out to determine which type of exercise most effectively reduces body fat without reducing muscle mass in turn. The participants included 123 older adults with an average age of 72 and no preexisting medical conditions, whom the researchers split into three groups. One group received a low-impact exercise<\/a> program, one received a medium-intensity program, and one received a high-intensity interval training (HIIT) program.<\/p>\n After each group completed three supervised 45-minute exercise sessions a week for six months and the researchers analyzed the changes in the participants\u2019 body composition via scans taken at the start and end of the study period, the results were clear. While both the HIIT program and the moderate-intensity program were effective at reducing body fat, the moderate-intensity program also resulted in subtle muscle decline. Only the HIIT workout<\/a> was effective at both reducing fat and maintaining muscle.<\/p>\n Before you throw your current workout plan<\/a> out the window, what does that actually mean for you? Fitness experts break it down below.<\/p>\n Why might HIIT exercise reduce fat without reducing muscle?<\/p>\n Before we get into the HIIT exercise benefits the researchers found, what actually is HIIT? \u201cHigh-intensity interval training is a type of exercise training that incorporates high-intensity cardiovascular intervals with active recovery built in between,\u201d explains Karena Wu, D.P.T.<\/a>, board-certified clinical specialist in orthopedic physical therapy and owner of ActiveCare Physical Therapy. \u201cThis exercise training allows the body to recover before performing activities that require a lot of energy expenditure.\u201d<\/p>\n In this particular study, the HIIT exercise intervention was performed on a treadmill<\/a>, but it can include other whole-body exercises like strength or resistance training<\/a>. The key component is the interval structure. \u201cInterval training reinforces active recovery for the body to optimize peak performance in both strength training<\/a> and fat burning. The extremely high-intensity exercises will recruit more muscle fibers to help with muscle mass maintenance,\u201d Wu explains.<\/p>\n \u201cInterestingly, this idea of using higher-intensity cardio<\/a> while trying to preserve muscle isn\u2019t new,\u201d Anna Di, D.C., C.E.S.<\/a>, a corrective exercise specialist, chiropractor, and owner of UNITY Chiropractic Wellness in New York City, points out. \u201cIt\u2019s one of the reasons many competitive bodybuilders choose HIIT during fat loss phases because they\u2019re trying to maintain as much lean muscle as possible while reducing body fat. They\u2019re obviously training for a very different goal than the average person, but the concept is similar.\u201d<\/p>\n What\u2019s significant about this study, according to Di, is that it observes the same benefits in relatively healthy older adults, making the benefits of HIIT more widely applicable.<\/p>\n Does HIIT exercise have other benefits?<\/p>\n Burning fat and building muscle<\/a> aren\u2019t the only reasons to consider building HIIT into your regular workout routine. \u201cHIIT has been shown in many studies to improve cardiovascular fitness, blood sugar regulation, and overall conditioning,\u201d Di explains.<\/p>\n That doesn\u2019t mean it\u2019ll be a good fit for everyone. Higher-intensity exercise also comes with a greater risk of injury, which is why Di cautions anyone with underlying health conditions, balance issues, or who isn\u2019t used to regular exercise against jumping in without consulting a doctor.<\/p>\n \u201cIndividuals with cardiovascular conditions that are not well controlled, poor core\/pelvic weakness, or significant joint problems should avoid HIIT due to the high-impact forces,\u201d Wu adds. \u201cPeople with elevated stress and poor management should not participate as HIIT can spike cortisol<\/a> levels.\u201d<\/p>\n What does this mean for you?<\/p>\n As long as you\u2019re in relatively good health and have cleared any concerns with a doctor, starting to incorporate HIIT into your routine can\u2019t hurt, especially the older you get. \u201cMaintaining muscle mass becomes increasingly important as we age because muscles are what give us strength, mobility<\/a>, and balance<\/a>,\u201d Di explains. \u201cMuscle also plays an important role in regulating blood sugar.\u201d<\/p>\n Holding onto precious muscle mass can even affect your body in ways you probably haven\u2019t considered. \u201cSomething many people don\u2019t realize is that muscles are also what pull on our bones,\u201d Di points out. \u201cThat mechanical stress is one of the signals that helps bones stay thicker and stronger over time, which is especially important as we get older and for women after menopause<\/a> when the risk of osteoporosis<\/a> increases.\u201d<\/p>\n