Muscle loss: especially after the age of 60, the goal is no longer just to lose weight…
The real challenge is losing fat while protecting muscle…
When muscle disappears, it takes away more than just strength with it…
Muscle enables you to move, balance, stay independent and helps you stay healthy…
Muscle naturally declines with age through a process known as sarcopenia…
Sarcopenia is a major contributor to physical disability, frailty, falls, hospitalisation, and loss of independence in older adults…
Now, a recent Australian study involving 123 healthy adults, with an average age of 72, explored the question: what type of exercise helps older adults lose fat without sacrificing valuable muscle tissue?
Find out what the researchers discovered below…
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Which type of exercise maintains muscle mass during fat loss?
Researchers randomly assigned participants to one of three exercise programmes performed three times per week for six months:
* high-intensity interval training (HIIT),
* moderate-intensity continuous exercise,
* or a low-intensity control programme.
At the end of the study, both the HIIT and moderate-intensity groups lost fat…
However, only the HIIT group maintained lean muscle mass while reducing body fat…
Both HIIT and moderate exercise also reduced visceral fat, the dangerous fat that accumulates around internal organs…
These findings were published in the journal Maturitas.
Kee reading…
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Muscle loss: Healthy ageing isn´t just about weighing less, it´s about staying capable, mobile and resilient…
Not all weight loss is beneficial…
If fat loss comes at the expense of muscle loss, it can negatively impact your health and physical function over time…
So, don´t become too focused on lowering body weight without considering what type of tissue you´re losing…
High-intensity interval training, commonly known as HIIT, alternates short bursts of vigorous activity with periods of recovery…
For an older adult, HIIT might involve brisk walking uphill for a short period followed by slower walking, or cycling more vigorously for brief intervals before recovering…
It does not mean pushing to extremes…
The study suggests that this pattern of alternating effort may send a stronger signal to the body to preserve muscle tissue while simultaneously encouraging fat loss… It may provide greater stimulation of muscle fibres and metabolic pathways involved in maintaining lean tissue.
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