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!

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.

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.

Who is the program suitable for?

This cardio program is so universal that it is ideal even for those people for whom other types of exercise are strictly contraindicated:

people with heart disease, joint diseases and varicose veins;
those who are overweight;
those who have recently suffered trauma;
To old people;
those who have a sedentary lifestyle and who have a “sedentary” job.

“Two miles” is, in fact, the second stage of a multi-level program , which allows, starting with light, short-term training, to gradually increase their rhythm and load, making the training more and more effective.

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.

Benefits of the training program

Leslie Sanson’s “2 mile” training program has a number of undeniable advantages over other methods, here is a description of the main ones:

It is this program that helps you lose excess weight in a short time without losing muscle tone.
The workouts are designed for a very wide audience and are suitable for people of different levels of physical fitness. And age doesn’t matter - everyone can choose a rhythm and load that is acceptable to them!
This cardio program will improve heart function, is a good prevention of heart attack and cardiovascular diseases and increases the overall endurance of the body.
Exercises promote compaction of bone tissue, while the shock load on the joints itself is minimized.
The training is designed in such a way that you can do the program at home without going to the gym, thereby saving not only money, but also travel time.
The training does not require special clothing, and you do not need any special training or skills to start training in this program. In addition, such exercises effectively replace jogging.

In order to properly distribute the load during exercise, it is recommended to purchase two dumbbells weighing one to one and a half kilograms.

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!

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

Walking as a workout

Not every person can afford to engage in some serious intensive and strength training. For example, pregnant women or those who have recently given birth, the elderly, those who suffer from obesity and joint diseases - these are not all categories of people who cannot use various heavy loads to maintain fitness, and therefore they can use an alternative method for losing weight. That is why such people should choose fast walking with Leslie Sanson as a workout. Walking at home can be very effective if done correctly.

The goal of the training is to simply take the steps, but, of course, there are some nuances:

You need to walk at a strictly defined pace , since this is an aerobic workout that requires maintaining a certain heart rate level.
There are several steps that vary in duration, tempo and movements. The choice of level must be made based on your level of training. There are five such varieties in total.
You can practice the walking program at home, because this technique is very affordable.
There is no need to buy any sports equipment , since you can even exercise barefoot. But if you are using the fourth or fifth stage, it is still recommended to buy sneakers, since the pace is quite fast and there is pressure on the knees.
As for how to properly practice using this method, there are special schemes that were developed by the author and are aimed specifically at classes for unprepared people. For women and men, the walking systems will be absolutely the same.

The load should be increased gradually, mastering the steps in total as follows:

First week - 6 miles.
Week 2 - 7.5 miles.
Week three - 8.5 miles.
Week four - 10 miles.

But doctors and fitness instructors recommend assessing your strength and well-being, and then based on this when choosing a level. Therefore, in the first week you can walk about 7 or 10 miles. If you want to polish your figure, then you can use the third or fourth step for five days, and on the remaining days do light walking on the first or second step. But this is all allowed only if there are no health problems or excess weight. This program is very convenient for those who want to combine and modify workouts for themselves. This program has virtually no contraindications.

One mile or first leg

If someone has poor endurance, problems with obesity or knee joints, then it is best to start losing weight with one mile according to the Leslie system. This is equivalent to morning exercises, which lasts approximately 20 minutes . Weight loss can be achieved by walking at a calm pace.

Why walking?

As soon as some users hear about this method, many of them ask the question: “Why, in fact, was walking in place chosen?” In addition, there are often skeptics who doubt that by simply “stomping around in one place,” you can really pump up your entire body, tighten your muscles and lose weight. And the whole point is this:

it is walking in place that puts stress on the heart muscle;
blood begins to actively circulate and triggers a response for the whole body (almost all major muscle groups begin to move);
updating processes are launched, including the system responsible for metabolism.

According to experts, to lose weight, it is enough to do such a walk every day. You can start with 15 minutes. At the same time, gradually add arm swings to walking. Gradually, the training time can be increased to an hour or more. In a word, walk and walk again. Such actions have virtually no contraindications. But even with these activities you need to know when to stop. You should not exercise forcefully or do more than normal. Do everything according to your feelings and level of preparation.

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.

Pros and cons of the program

Pros:

1. Walking with Leslie Sansone is a great option for beginners. To practice, you do not need to have any special physical characteristics or experience in training.

2. You will improve your metabolism, lose weight and tone your muscles slightly. This hour-long workout burns an average of 250 kcal.

3. All exercises are based on normal walking. And this, as you know, is the simplest and most accessible type of physical activity.

Top best workouts for beginners or where to start doing fitness?

4. The 1 mile program lasts only 20 minutes. First of all, it's not a lot to do every day. Secondly, a short duration will allow you to gradually get involved in classes. And thirdly, you can do the workout as a morning exercise.

5. Despite the simplicity of the program, it cannot be called banal and boring. Leslie conducts the classes in a very enthusiastic and positive manner. In addition, she tries to diversify them with modified, but accessible exercises.

6. It is worth noting that this is a light non-impact load , which will prevent you from getting injured or in any way harming your health. You will lose extra calories without stressing your heart and joints.

How much can you lose?

During classes with Leslie Sanson, those extra pounds, as those losing weight say, literally melt away before their eyes. But this is a purely individual matter. Some users say that with daily exercise, already in the first week they managed to reduce their weight by 2-3 kg. In the second week, their weight decreased by another 600-800 grams. The third week gets rid of extra 400-500 grams, and the fourth – from 1-2 kg. Total: it’s quite possible to lose 5-6 kg of weight by walking in a month. Some, however, combine this program with a diet and talk about how they managed to lose as much as 10-12 kg in a month of regular exercise.

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.