HIIT training may help older adults maintain muscle mass

High-intensity interval training (HIIT) may offer specific benefits for maintaining muscle mass and improving cardiovascular health, particularly in older adults. A six-month study involving 123 healthy adults with an average age of 72 found that while both high-intensity and moderate-intensity programs reduced body fat, only the HIIT group successfully maintained lean mass without a net loss.

Beyond muscle retention, HIIT is noted for improving cardiorespiratory endurance. In a separate four-year study involving cardiac rehabilitation patients, the HIIT group showed a 10% improvement in endurance, compared to 4% in the moderate-intensity group. Other potential benefits include improved heart and lung oxygenation, better blood pressure and blood sugar control, and time efficiency.

Experts caution that HIIT is not a mandatory requirement for everyone, as moderate-intensity activity also supports general health. Beginners are advised to start with short sessions of approximately 10 minutes per week, gradually increasing intensity. Individuals with cardiovascular or joint issues should tailor intensity to their specific physical condition and health status.