Walking with Leslie Sansone is a great way to get rid of extra pounds, safely and permanently. This type of physical activity is suitable for absolutely all categories of people, even pregnant women, severely obese people, or those suffering from joint diseases - for them, as you know, standard running is strictly contraindicated. You can practice walking with Leslie Sanson both at home and on the street, or in the gym.
Surely you have heard about the L. Sanson program - it is very popular today. In the article we will tell you what the essence of these trainings is, what their features, patterns and nuances are. Study the material, make notes for yourself and, of course, start - if you approach the task seriously, very soon 3 miles of fast walking with Leslie Sanson will be easy and painless for you. Well, the result will make you smile joyfully at your reflection in the mirror!
Details of a simple and accessible method
The “Walking with Leslie Sanson” training complex is divided into five parts, differing in the level of training and load. All parts have similar names, differing only in intensity and the number of miles that have to be overcome.
Interesting! The complex with Leslie Sanson is different from the usual activities. They do not require a treadmill, apparatus, dumbbells or other equipment. All you need is desire, a small amount of free time and sportswear.
If you previously led a sedentary lifestyle, then the first course of classes will help you get rid of 2-5 kg (depending on weight). In the second year you can lose 1.5 - 0.5 kg, in the third - 1 kg.
On the latest and most difficult course you can lose about 2-3 kg. If you combine the complex with a strict diet or proper nutrition, you can lose from 9 to 11 kg per month.
Classes with Leslie Sanson are suitable for:
- People leading a sedentary lifestyle;
- Pregnant;
- People who are severely overweight and obese;
- Elderly;
- Having health problems;
- Recently recovered from injury.
We recommend reading the article on how to start playing sports.
Classes of different levels with Leslie Sanson have different complexity and duration. You need to start from the very first so that the body can adapt to the stress.
Video
Tips for successful weight loss
Before doing the video, purchase small dumbbells for your arms and, if possible, weights for your legs. It is also worth buying sneakers or sneakers, since the classes are still intensive and put a certain load on our joints. In addition, before class, remove all unnecessary objects from the floor and give yourself free space (about 1-2 meters), since during lessons you will have to move not only in a straight line, but from side to side. And of course, stock up on water, a towel and patience. And then everything will work out for you!
Features of the program
Not all people can fully train in a weight loss gym. For the elderly, people with joint diseases and pregnant women, it is better to train at home rather than in the gym. Complexes like “Walking with Leslie Sanson” help painlessly and safely lose weight for any category of people. Training with Leslie Sanson can be combined with a diet, or you can just do it for your own pleasure.
“Walking with Leslie Sanson” differs from classes in the gym in that:
- You need to walk at the same pace, determined by the level of activity. The pulse should be the same throughout the entire session;
- The complexes with Leslie Sanson are divided into 5 parts, each with a different duration and intensity. After mastering one part, the trainee moves on to the next;
- You can exercise at home without additional equipment, so even women on maternity leave can exercise;
- You can practice in any comfortable clothes and without shoes, but in the last two steps it is recommended to wear sneakers - your knees get a very strong load.
The program is suitable for both women and men; there are no differences in it. Every week the load increases.
The training schedule is as follows:
- First week – 6 miles;
- Week 2 – 7.5 miles;
- Week three – 8.5 miles;
- Week four – 10 miles.
This system is very gentle and unhurried. If you have been involved in sports before or want to quickly lose weight, you can start from the fourth or fifth week of training. You can also do one program several times a day or alternate days of intense exercise with “easy” days.
Proper walking for weight loss
In order for the classes to bring results, the author of the methodology herself offers some rules. The training is intended for completely unprepared men and women. The lessons are the same for both sexes in terms of intensity and walking system. Leslie Sansone suggests increasing the load gradually, over weeks at a time (one mile is equal to about 1.6 km):
- In the first seven days you need to walk 9.5 km.
- In the second week, increase the distance to 12 km.
- In week 3, walk about 13.5 km.
- At the end of the month, the load should reach 16 km in seven days.
Doctors and those who practice the Leslie Sanson method advise increasing the pace according to how you feel and listening more to your feelings. If you have the strength, there are no contraindications, and the excess weight is not so large, then you are allowed to increase the load not every week, but after a couple of days, doing it daily.
Walking for weight loss by Leslie Sanson is an excellent alternative to morning jogging. It charges you with energy and vigor for the whole day, but is less traumatic and does not depend on weather conditions.
If there are no special problems with health and weight, then you can tighten your figure using the Sanson method, alternating load levels. For example, once a week, exercise immediately at the fifth intensity level, and conduct the rest of the training in the 2-3 mile mode. In fact, all components of the course can be combined and adjusted to suit you.
1 mile
The first stage of training is designed for those who have poor endurance, joint or heart disease. It lasts 20 minutes, during which time you need to walk 1 mile at a calm pace. At the same time, simple exercises are performed for the arms and shoulder girdle.
This workout is ideal for those recovering from surgery, beginners and people with severe obesity. Simple walking, at a measured pace, with basic exercises does not overstrain the body, but at the same time charges it with energy.
You can exercise at any convenient time: while watching your favorite TV shows, cooking in the kitchen. You won't need any special equipment, other than comfortable clothes that won't restrict movement and an elastic band for arm exercises.
The effect of exercise at the first stage is more manifested in improved well-being than in a noticeable weight loss.
By the way, even experienced athletes are recommended to start from this stage, as it will help them understand the technique, principles, and specifics of the weight loss system with Leslie Sanson. This is a kind of introductory lesson.
2 miles
In the second stage, the pace increases, and the time increases from 20 minutes to 33. You need to walk two miles during the workout. Now the main load falls on the muscles of the legs and abdominals. The training consists of two modes. The first part is similar to a warm-up, the pace of the exercises is slow and measured. In the second half of the session the intensity increases. Now calories begin to be burned and the weight loss process begins. The lesson ends with a slowdown and a cool-down.
Those who have started walking with Leslie Sanson note that at this stage a slight load is already felt, and at the end sweating begins. But there are no difficulties in performing the exercises, my health remains good. Therefore, the second mile stage is also suitable for those new to the sport.
3 miles
This section already lasts about 50 minutes, and during this time a person must walk 3 miles or almost 5 km. The third stage of the program is suitable for those who do not have any special health problems, are overweight, or have already mastered previous classes.
The workout allows you to work the muscles of the legs, thighs, buttocks and abdominals; your arms work much less. During the lesson, the pace is fast, so your breathing begins to become difficult and your heartbeat quickens. Therefore, it is allowed to proceed to this stage only if you have a certain physical preparation.
The exercise is reminiscent of traditional fitness: you will have to walk at a fast pace, in different directions, performing swings and different movements with your arms. Thanks to this, endurance is trained and the heart is strengthened.
Walking at a fast pace
4 miles
The 4 mile leg lasts for an hour and covers approximately 6.5 km. It is assumed that those who have successfully mastered all previous lessons, or those who already initially have good physical fitness, can proceed to the lesson.
The training takes place at a fairly fast pace, the exercises become more complex, breathing may periodically become heavier and more difficult, and the heart rate increases.
Within an hour of intense work, calories begin to be actively burned, and the weight loss process is more noticeable and effective. At the same time, all muscle groups are tensed and worked out. As a result, endurance develops and the heart becomes stronger.
Students may get tired in the first half of the lesson, so to maintain the pace, the author of the technique constantly alternates music and exercises.
5 miles
This is the most intense and difficult lesson of the entire program. You feel very tired, actively sweating, shortness of breath appears, your breathing becomes difficult, and your heart rate increases greatly. The 5 mile lesson lasts about 70 minutes, during which you will have to walk 8 km.
The lesson takes place with periodic alternation of light running and fast walking, plus simple exercises. It is equivalent to a regular workout in the fitness room. In more than an hour, approximately 500-800 kcal are burned, depending on the person’s initial weight.
Thanks to the “5 miles,” endurance is built, the respiratory and cardiac systems are strengthened, and stress is placed on the joints. All muscle groups are involved, the weight loss process is much more intense. Only experienced athletes are allowed to proceed to this stage of the program.
Walking with Leslie Sansone 1 mile
People with very poor training, obesity or joint diseases should start with the very first stage of training - 1 mile. The duration of the lesson is comparable to morning exercises; it lasts 20-30 minutes at a calm pace.
Practical advice: You can train to music, a TV series or a movie. The exercise is designed for the lower body, so to strengthen your arms, you can additionally do swing exercises or using a band.
After walking 1 mile, the body spends about 40-70 kcal. A video in Russian in good quality will help you study clearly according to the program:
Video
Advantages and disadvantages
The Sanson program has both advantages and disadvantages. Among its advantages:
- The program has virtually no contraindications. It is available to those suffering from severe forms of obesity, and can be performed during the recovery stage after injuries and childbirth.
- Walking is safe for people with joint diseases due to the low load.
- Exercises with an elastic band or dumbbells will help diversify your activities and strengthen your muscles.
- The course is very conveniently divided into three levels. The person will move to a higher stage, gradually improving physical endurance.
- The training course is suitable for beginners and those unfamiliar with fitness. At the first level, Sanson offers an accessible load compared to other workouts for beginners.
- Thanks to intense walking, a person will burn calories, reduce body volume and increase endurance. These classes allow you to get involved in home workouts.
The disadvantages include:
- For training, you need an elastic band or dumbbells.
- The load is light, so the course is not suitable for advanced athletes.
Why walking?
Not everyone believes that a simple on-site workout will help them lose weight. However, those who have tried the “Walking with Leslie Sanson” system claim the opposite - safe and leisurely weight loss is possible.
Such training is effective because:
- Sufficient load on the heart;
- Dispersal of blood through muscles and organs;
- Improving metabolism and accelerating fat consumption;
- Safety for joints.
Daily walking is more beneficial than running. A calm step does not put the body into a state of stress, unlike running, and the loss of energy occurs in a smoother way for the body. Plus, the more you walk during the day, the faster you will lose weight.
So, training at an average pace contributes to quick and comfortable weight loss. They are suitable for absolutely every person and do not overload the body. More advanced trainees can start from the second or third level, and the training schedule can be set at their own discretion.
Video
Useful video
Watch the video about losing weight using Leslie Sanson’s method:
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