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Localized gymnastics helps with weight loss and muscle toning

Currently, there are, within everyone’s reach, the most varied types of physical exercises for those who want to move, whether to lose or maintain weight, or to gain more health and quality of life.

There are options for all tastes, ranging from outdoor activities, through traditional weight training academies and gym classes, to activities that have gained prominence more recently, such as functional training, crossfit or certain dance classes. . In the end, only those who want to stand still!

And, among the many ways to exercise, there is one that, although not new, has never run out of space: localized gymnastics.

Felipe Kutianski, physical trainer at Ziva, graduated in Physical Education from Centro Universitário do Brasil (UniBrasil) in Curitiba (PR) and postgraduate in Exercise Biochemistry from Universidade Gama Filho (RJ), with Kettlebell Basic certification obtained in Saint Petersburg ( Russia), comments that localized gymnastics became very famous decades ago, mainly through video classes, being spread by North American professionals. “They normally used unilateral movements and accessories as a form of overload (shin guards, for example)”, he says.

Luciene Maria de Paula, physical therapist at L&L Espaço Vida ao Corpo, postgraduate in dermatofunctional and beautician, personal trainer, Pilates and functional training instructor, defines that localized gymnastics uses movements focused on certain muscle groups and repetitive. “Each repetition session should be separated by a muscle rest break,” she explains.

For Luciene, the localized gym is well suited for both women and men who want to burn more calories, who do not like weight training and/or prefer something more “lively”.

6 good reasons to adopt localized gymnastics

Specialist Luciene highlights the following as the main advantages of localized gymnastics:

1. Improved posture: as it has a large collection of exercises, localized gymnastics trains the whole body in a balanced way, contributing to a better posture.

2. Helps in increasing and/or preserving muscle mass: localized gymnastics is a good option, whether to gain mass or maintain what you already have, which brings advantages not only from an aesthetic point of view, but also for health in a general way.

3. Improvement of psychomotor skills: with various exercises, localized gymnastics can contribute to the improvement of agility, balance and coordination.

4. Prevention of possible injuries: when done correctly and frequently, localized gymnastics helps to reduce and cushion possible injuries from everyday life, as the muscles become stronger and protect tendons and ligaments.

5. Improved physical conditioning and quality of life: like other physical activities, localized gymnastics takes the person out of a sedentary lifestyle and provides better conditioning, not only for the person to exercise, but to carry out all their day-to-day activities. All this provides even a better quality of life.

6. Help with weight loss: like other activities, localized gymnastics is a good ally in the weight loss process. It provides muscle strengthening and thus greater fat loss, as well as helping to shape the body and help the cardiorespiratory system.

Felipe reinforces that everything depends a lot on the characteristics and intensity of the class and each teacher, but, normally, with localized gymnastics, resistance and muscle power gains are presented, thus being able to offer significant results in cardiorespiratory responses and weight loss.

Localized gymnastics and weight loss

Luciene points out that localized gymnastics can indeed help with weight loss, because the energy expenditure during an hour of activity can vary between 350 and 500 calories. “But it’s worth noting that the exact amount of calories is defined taking into account factors such as the intensity of the class, the pace (in beats per minute) and the person’s body weight,” she says.

“In addition, this type of activity contributes to the preservation of muscle mass, which causes the fat mass to be eliminated, in addition to reducing flaccidity… Thus contributing in general to the healthy weight loss process”, adds Luciene.

Felipe reinforces that weight loss will depend a lot on the intensity of the class and other factors such as: volume, interval, energy pathways and others. The specialist also recalls the essential roles of food reeducation and weekly training frequency, using tensional or metabolic overload in gym classes.

“Gymnastics will act as a stimulus, that is, just a ‘part’ of the weight loss process, with nutritional monitoring being essential, as muscle definition is nothing less than a decrease in the percentage of fat, with a good volume of muscle mass ”, adds Felipe.

Localized gymnastics vs bodybuilding

Felipe explains that gymnastics is used in a more metabolic way of training, with few repetitions, isometrics, seeking to leave a more oxidative muscular environment. “Bodybuilding normally uses a more tensional route, using mechanical overload to the muscles, acting through micro-lesions for their gains, such as hypertrophy, for example”, he says.

In summary: “gymnastics will focus on endurance and muscle toning, while weight training will focus more on hypertrophy and muscle strength. Both will present results in cardiorespiratory gains and weight loss, depending on how the teacher organizes the training”, highlights Felipe.

For Luciene, weight training is more suitable for people who want to gain muscle strength and volume. “Localized gymnastics, on the other hand, can be a good choice for those who want to burn more calories and are looking for a more stimulating activity, since the gym is performed to the rhythm of the music”, she says.

Gym located at home

Felipe explains that calisthenics (physical exercises without the use of equipment) is the best form of gymnastics to be done at home. “To perform the exercises, you can only use your body weight or add some accessories”.

Below, the physical trainer cites examples of exercises that can be done at home:


The person will perform a squat, then get into a plank position, performing a push-up. In the final phase, she will return from push-up to plank, jumping into a squat position and finishing with a vertical jump.

Squats with vertical jumps

The person will perform a squat to approximately 90º of the knees, returning to the starting position and finishing with a full jump, taking the feet off the ground.

Russian Twist with Kettlebell

Seated, the person will hold the kettlebell at chest height and without letting the feet touch the ground. With controlled movements, the person will perform a trunk rotation, making the kettlebell touch the ground on the side of their hip, without the feet touching the floor.

Arm flexion with hand support

The person will be in a plank position with the elbows extended, just touching the toes on the floor. The hands will be holding the push-up supports, which will make the range of motion wider. By flexing only the elbows, the person will bring the chest closer to the MET, almost touching or touching if necessary. In the final phase, the person will extend the elbows until they are aligned again. If necessary, the student can put his knees on the ground as a way to soften the intensity of the exercise.

Luciene comments that there are many exercises that can be done at home. “However, going to a gym or hiring a teacher who gives you more specific guidance would be ideal to achieve good results”, she advises.

Other exercises that can be successfully done at home, with the help of household items, according to the personal trainer, are:

  • Jump rope;
  • Run or cycle;
  • Abdominals;
  • Direct thread;
  • French triceps;
  • Side elevation;

To perform exercises at home, in a safe way, Felipe advises: “try to be very careful with your reference sources. If possible, use the guidance of a qualified professional to prepare your training and certain adaptations”.

Luciene adds that the best precautions for doing gymnastics at home are: warm up and stretch to avoid injuries and do the basics well. “Do not do fancy exercises or exercises that you have seen on the internet, as they can cause you an accident or even a more serious injury. And preferably always count on the help of a professional”, concludes the personal trainer.

It is worth remembering that the practice of at least one physical activity is essential for a better quality of life. So it’s worth finding a type of activity that you identify with and that keeps you motivated to practice often!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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