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A six-month study found that high-intensity interval training (HIIT) helped older adults lose body fat while preserving muscle mass, outperforming moderate-intensity exercise, which led to a small loss of lean muscle. The research highlights HIIT's potential advantage for healthy aging and body composition management. The findings could influence exercise recommendations for older adults seeking to maintain strength and metabolic health as they age, emphasizing the value of higher-intensity training over moderate routines.