Walking with Leslie Sanson: video lessons 1 mile, 2 miles, 3 miles

As Confucius once said, even the longest journey begins with a single step. If you are able to take this step, then you are able to overcome the entire path to transforming your own body. It is enough to follow the clear instructions of the competent fitness instructor Leslie Sanson.

Her workouts are based on regular walking. Leslie believes that if a person can walk, he can play sports within his own capabilities.

Leslie Sanson is sure: “If a person can walk, he can play sports within his own capabilities.”

The lower the level of initial physical fitness, the shorter the distance that Leslie Sanson suggests covering. 1 mile is, in her opinion, the distance that even a beginner can overcome.

What is a mile? In ancient Rome, this was the name of the section of the path that legionnaires in full armor covered in a thousand paired steps on the march. Just a thousand swings of the left and right legs, and even without heavy vestments - is that really that much?

If we compare a mile with our measurements, we get about 1600 meters, that is, a little more than one and a half kilometers. This is the distance between three bus stops in a big city. If you walk along the street, the path may seem long. But walking with Leslie Sansone is done in place and, for variety, is supplemented with simple exercises (leg swing, side step, step forward and back). The distance is covered easily and unnoticed.

The distance is covered easily and unnoticed.

And, in addition to a full workout, you will be filled with a good mood that a wonderful trainer will give you.

Leslie Sansone helps you lose weight and gain a boost of vigor and positivity

In addition to a full workout, you will be filled with a good mood that a wonderful trainer will give you.

Walk 5 kilometers at home in front of the TV:

For comparison: in 30 minutes of running a person loses about 300 kilocalories - the same as in an hour of walking at an average pace. It turns out that by increasing the speed, we double our energy consumption. Therefore, fast walking with Leslie Sanson will require much more energy than relaxed walking.

This means that if you really want to get rid of excess weight, then you need to move confidently and energetically! Walking in place will not harm your joints, spine, or heart muscle. Therefore, you can do it in any state of health and with any body weight. But with every step your health and well-being will improve, and your figure will become slimmer!

Walking Leslie Sanson

What is this activity? Just vigorous exercise plus brisk walking in place. It combines rhythmic steps with a variety of exercises. Activity helps you quickly and safely get in shape, lose weight, and improve your health. It consists of 5 steps. Each step is longer and slightly more difficult than the previous one. And on each one, the student walks the required number of miles.

Note: we are talking about miles here, since this method was created in the USA. Just so you don't get confused, know that 1 mile is equal to approximately 1.6 kilometers.

There are many advantages here: the activity is suitable for almost everyone, it is not boring, and no special conditions or forms are needed.

Even sneakers will only be needed for the last 2 stages. It is safe - even pregnant women, those who are very fat, or those with joint problems can safely exercise.

Yes, and one more thing - classes can take place at home, in the gym, on the street, wherever it is convenient. But the main thing is that such walking strengthens a variety of muscles, saturates the blood with oxygen, improves the condition of the spine, trains the heart and helps to lose weight smoothly and safely.

Walking with Leslie Sanson for weight loss

Many skeptics do not believe that just walking is suitable for both weight loss and health improvement. For them I have these facts:

during this energetic stomping, renewal processes are launched, plus metabolism accelerates;
all the main muscles work and therefore become stronger, so the trainee gains both strength and fitness;
the heart muscle is loaded, which is also a definite plus, especially for obese people;
reviews confirm that training alone will help you lose an average of 5 kg per month;
training + a light diet is already getting rid of 10-12 kg.

How to exercise correctly? This is what Sanson herself recommends to very fat people. You can start “walking” even from 15 minutes, but every day. You need to increase the time and pace slowly and gradually so as not to harm the heart.

It is important to listen to your feelings and measure your pulse.

When walking becomes easy, you can start exercising with light dumbbells.

Program by levels

1 mile is quite easy and definitely doesn’t harm your joints or heart. You can take it even during the recovery period (after injury, surgery). The essence: this is walking in place at a moderate pace for 21 minutes. During this time, your body will burn 70 calories, you will walk 1 mile and prepare yourself for the second stage, which is more intense.
Mile 2 – Walking in place takes 33 minutes, faster than the previous leg. During this time, you will already walk 2 miles and get a decent load on your legs and abs. In the process, elements are added - leaving the legs in turn to the sides, walking with the knees raised in front of oneself, side lunges, steps “forward and backward”, raising the legs in front of oneself with swinging arms, raising the arms up and to the sides, and so on.
3 miles is already for those who continue. The process lasts 45 minutes and you are already walking 3 miles. The pace increases, legs, arms, abs, and pectoral muscles actively work. But the most important thing is that metabolic processes are activated and the body launches a fat-burning mode! Walking is complemented by sharp lunges, sharp swings of the legs forward and to the sides, swings of the arms and even dance movements!
4 miles is already a fast and rhythmic walk. Here you will need stamina and as much as 67 minutes of free time. The mile includes the same elements as the previous one, plus more complex ones. All movements are fast and rhythmic.
5 miles is practically running in place, no less! Plus challenging exercises with weights. To run the fifth mile you will need 70 minutes and all your stamina. But the whole body and almost all muscles are trained here. Weight loss is intense - you can burn as much as 500-600 calories during a workout!

If you, my dear readers, have decided to start walking with dear Leslie, act simply - turn on the video with her “miles”, and go ahead without delay!

A week is allotted for each mile. But if you are in frankly bad shape, lengthen this period by 2 times.

Unfortunately, there are no video lessons in Russian on the Internet yet.

But even without translation, the essence of the movements is quite clear.

A good motivation for your activities will be to buy women's or men's sneakers with a bright print of the legendary German brand PUMA at a 40% discount.

Leslie Sanson's fun walk 1 mile, on video

Walking 2 miles video exercise

Video workout Leslie Sanson 3 miles

Walking 4 miles at home on video

5 miles - last level of difficulty

How to exercise correctly

Here are some more tips for you:

breathe through your nose, rhythmically;
The upper permissible heart rate limit is calculated as follows: 220 – (your age) – 50;
your heart rate should be approximately the same throughout the entire workout;
It makes sense to wear sneakers during the last two miles;
go every day or at least 5 times a week;
practice to fast and rhythmic music.

If you decide to take up walking with Leslie Sanson, I recommend stylish, lightweight, breathable sneakers. They are perfect for working out at home, in the gym and for walking.

In addition to the original design with colored inserts, these sneakers have a spring effect. It is provided with a special textured sole. In these sneakers, made using FREE FLEXIBLE technology, it will be much easier for you to exercise and you will do it with great pleasure. Buy now or add to cart and save up to 25% with free shipping. I think the price will pleasantly surprise you. And if you add an item to your cart in advance, then on November 25th you will be able to purchase it with a 27% discount!

Advantages and disadvantages of the program

Any training set of exercises has not only positive aspects, but also negative ones. So Leslie’s system is no exception. Before starting exercises for this complex, it is advisable to study all the negative and positive aspects of these exercises. But it’s worth noting right away that you shouldn’t be scared and immediately give up the idea of taking classes using the system after reading about the negative nuances. After all, the negative aspects are negligible, and they do not apply to beginners in the sport at all.

Tips and tricks

The author of the program claims that the effectiveness of the training will depend on how comfortable a person is with performing all the exercises. It is necessary to train from the easiest level, gradually increasing the load. Depending on how your physical fitness improves, you can adjust the duration and volume of your classes.

It is best to study in steps, that is, go through each level of classes, and when the technique is mastered, then move on to more complex lessons.

During her lessons, Leslie gives a lot of simple tips that can be effectively used to combat excess weight . For example, she explains the importance of breakfast in a person's diet. She offers 5 safe and healthy options for the first meal that will be safe for your figure. Leslie believes that it is best to eat chicken eggs for breakfast, which can charge the body with vitamin D and protein.

Walking at home: features and benefits

But before we move on to reviewing the most effective videos of walking at home, let's figure it out: why is walking necessary at all and what are its benefits?

Who is suitable for walking at home:

For beginners in sports who are just starting to master home workouts.
People with significant excess weight who have restrictions on the types of loads.
For those who have joint problems or varicose veins.
For those recovering from injuries.
For those looking for easy workouts at home.

What are the benefits of walking at home?

Walking at home is a good cardio workout that will help you burn excess fat and lose weight.
Walking improves heart function, increases blood circulation and stabilizes blood pressure.
The risk of diabetes is reduced, which is especially important for overweight people who are susceptible to this disease.
Bones and muscles are strengthened, and joints are developed.
General well-being improves, a feeling of energy and vigor appears, and the immune system is strengthened.
Walking at home reduces stress and reduces the risk of depression.

Tips for walking at home:

Walk in comfortable shoes, preferably sneakers.
Wear light, comfortable clothing that does not restrict movement.
Keep a bottle of water handy and try to drink throughout the session, taking a few sips every 10 minutes.
We recommend using a fitness bracelet to monitor your load not only during training, but also during daily activity.
Start exercising for 10 minutes 3 times a week. Gradually increase your sessions to 30-45 minutes.
Try to train 3-5 times a week, depending on your time availability and goals.
You can combine walking at home with watching your favorite TV series, this will make it easier to complete the workout from start to finish.
You can make the workout more challenging by using light leg weights (not recommended for weak joints).

Ready-made collections of exercises for beginners:

Simple standing cardio without jumping, squats and planks: 10 exercises
Top 10 easy abdominal exercises for beginners (without planks or cardio)
Top 10 simple exercises for slender legs without squats (for beginners)
Easy low-impact cardio workout for ages 50+ or for morning exercise

Biography of Leslie Sanson

Who is this Leslie Sansone? I'm telling you. She was born in 1962, and throughout her adult life she worked as a fitness instructor in Newcastle, Pennsylvania. Despite her profession, Leslie had weight problems herself. It was in the process of her activities and working with her weight that the American developed her own special method, including walking (calculated by miles) and exercises.

For several decades now, the Sanson technique has been extremely popular all over the world. With its help, millions of people lose weight, get in shape and have fun! During this time, its developer herself lost weight and became healthier. She has also released more than 100 types of CDs with educational programs, written and published 4 books. The turnover of this business is more than $200 million, which indicates its maximum success.

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.

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.