After 65, losing weight without losing muscle remains a real headache. A study challenges certain preconceived ideas and highlights a preferred practice.
We know that moving is essential as we age, but not all physical activities have the same impact when it comes to slimming the figure. Over the years, body fat tends to accumulate more easily, particularly in the abdominal area, while the metabolism slows down. Faced with this observation, researchers looked into the question and identified the most relevant sporting activity for losing weight after the age of 65.
Led by scientists from the University of the Sunshine Coast, the study followed more than 120 older people, whose average age was 72 years. Their body mass index was around 26, a value considered normal from the age of 65. For six months, participants completed three weekly 45-minute sessions on the treadmill, under supervision. They were divided into three groups according to the intensity of the effort: low, moderate or high, the latter alternating very sustained phases and recovery times. The objective was to precisely evaluate the evolution of body fat over time.
The results, published in the journal Maturitas, show that all participants lost fat, regardless of the intensity of the exercise. “We found that high-, medium-, and low-intensity exercise all led to modest fat loss, but only high-intensity interval training, or HIIT, preserved lean muscle mass”said Grace Rose, exercise physiologist and lead author of the study. She adds that “Both high- and moderate-intensity workouts improved weight distribution across the abdomen”a key point in the search for slimness after 65 years.
The particularity of the most effective training therefore lies in its operation. “The high-intensity training in this study consisted of repeated periods of short bursts of very intense exercise – where breathing is difficult and speaking complicated – alternating with easier recovery periods”explained Dr. Rose. According to the researchers, “only HIIT training resulted in a significant reduction in body fat percentage from baseline to month six”.
The authors nevertheless emphasize that additional work will be necessary before establishing definitive medical recommendations. However, they insist on the fact that it is recommended to favor, at this age, this type of exercise rather than other aerobic intensities.
