Losing weight at home thanks to walking with Leslie Sanson

A slender figure speaks not only of a girl’s beauty, but also of her health. Many diseases are not associated with any external factors, but are directly triggered by excess weight.

A variety of cardio exercises, modern dancing, fitness, aerobics, Thai boxing and simple gymnastics, combined with regular massages and a weight loss diet, can make your body look like candy, however, do not forget about the measure and the correct combination of all the above options.

The mentioned activities and methods for losing weight are well known, which is one of the reasons for the short-lived and fickle nature of people in following their recommendations; as a result, more and more often this or that action is postponed until tomorrow and is gradually abandoned altogether.

It's another matter when something new and interesting arises. For example, walking with Leslie 1 mile. This article describes this new training system for reducing your body weight.

general information

Training according to the Leslie method is divided into several levels of difficulty. This woman trainer has created a truly amazing course, which is now available in Russian, and can be found on the Internet using the search form “Leslie Sanson 1 mile in Russian.” Leslie looks good at 50 years old and has a very healthy body.

Sanson's weight loss methods have been tested in many situations, including by the trainer himself. The latter means that they are effective and work. Currently, her method is known as “Walk around the house” or “Brisk walking with Leslie Sanson 1 mile” . For 25 years, our heroine has been fighting for a healthy lifestyle and a slim body, and many of her followers speak with dignity about their trainer.

“Light Walking with Leslie” is a special sports program that allows you to reduce your body weight while walking. To perform the exercises of the program, you can be both outdoors and indoors. The course combines the required number of fast movements that have different intensity and repetition frequency.

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.

Important nuances of a simple and accessible method

The entire Walking with Leslie course is divided into five levels of difficulty, called miles, which include varying levels of physical training. Thus, the course consists of stages:

• 1 mile;
• 2 miles;
• 3 miles;
• miles 4 and 5.

According to many opinions of participants who completed this course, it is a real salvation for lazy people who dream of losing excess weight at any cost and as quickly as possible, but want to put in the least amount of effort.

Of course, it cannot be said that while completing the course you will not be forced to perform repetitive exercises to train the cardiovascular and respiratory systems, exercises that may seem boring at first glance. Imagine that you are simply walking to a video program, breathing, getting into a positive mood, and your weight decreases. Where does the “Walk 1 Mile with Leslie” method begin? Below is a brief analysis of the necessity and effectiveness of all stages of the training course.

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;
• 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.

Walking with Leslie Sanson: what's interesting

Leslie Sansone is an expert and professional fitness trainer. Walk at Home is her original program, about which she says:

If you can walk, you can do it.

Why this program is interesting:

• you don’t need any special skills
  to start exercising even if you’ve never played sports, you can do it;
• you don’t need special clothes and shoes
  for classes blocks for beginners can be done even barefoot;
• there are no complex exercises
  in the complex it’s just fast walking, diluted with simple elements for different muscle groups;
• divided into several blocks,
  which differ in intensity and duration;
• You can start training from any block,
  depending on your physical fitness.

Although this is a fast walk, the classes are held in the company of a cheerful leader, in a relaxed stop, with dynamic music, so you are definitely guaranteed a boost of energy and a good mood.

The benefits of brisk walking with Leslie Sanson

Sports experts believe that brisk walking is the most beneficial form of fitness for both health and weight loss.

What is the benefit of the “Walk at Home” method:

• suitable for people of different ages and physical fitness, both men and women can exercise;
• fast walking according to the Leslie method helps you lose weight, but not lose muscle tone;
• this type of exercise has a beneficial effect on the functioning of the heart, cholesterol in the blood decreases, blood pressure returns to normal, and metabolism improves;
• resistance to stress increases, brain performance and endurance of the body as a whole increase - this is also thanks to walking;
• walking does not harm the spine and the entire musculoskeletal system;
• walking is considered one of the sports that is a good prevention of osteoporosis and joint diseases;
• This sport can be practiced by people with cardiovascular problems, varicose veins, joint diseases, and overweight people. But it would be a good idea to consult your doctor.

Is there a downside to this program? As experts say, its load is rather weak for people advanced in fitness. If you are not one, then there are only advantages for you.

Walking is a form of fitness

She offers anyone who wants to regain their lost form a brilliantly simple way - we walk at home, walk to the music, as mentally as we can, as much as we can. We measure the miles that separate you from being slim and healthy. A mile is the distance that Roman soldiers covered in full armor, taking 1000 steps - approximately 1.6 km.

Walking with Leslie is performed in a small space; at first, you don’t even need sneakers as equipment. Simple exercises: leg swings, hip lifts, side steps, rhythmic stomping back and forth, involve various muscle groups in the movement. The first mile with minimal effort is overcome unnoticed and builds self-confidence.

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.

Leslie Sanson Rules

The complex is designed for 5 steps: they differ in speed of execution, variety and complexity of movements, and duration. The pace of classes accelerates as the level increases: at the first level it is easy to maintain, higher levels require endurance and training.

Note:

Walking takes place at home, it requires very little space, clothing does not matter if it is comfortable and does not restrict movement. At a fast pace and increasing loads, you will have to wear sports shoes.

The Leslie Sansone technique offers a program for mastering complex exercises:

1. In the first week the load should correspond to 6 miles.
2. The second week is 7.5 miles.
3. Week three – mastering 8.5 miles.
4. Week four – 10 miles.

Everyone makes a choice according to their strengths and draws up their own weekly program. The lower the level of physical fitness, the shorter the distance that Leslie suggests walking.

Advantages of the “Walk at Home” complex

It is known that heavy weight makes people withdrawn and locks them into their own problems. Meanwhile, health begins to deteriorate, and the person does not see a way out of his situation. Training with Leslie Sanson is a godsend for such people, because you can lose weight, enjoy movement and not attract attention to your person.

• You don't need gyms or personal trainers to train at home.
• It is accessible to people of all ages and has virtually no contraindications. People with excess weight, diseases of the knee joints, and the spine cannot run. For them, brisk walking at home is a worthy alternative to running.
• Walk at Home works effectively for weight loss, makes it possible to maintain the achieved weight, and keep yourself in good shape.
• The respiratory system is strengthened, metabolism is accelerated, which also promotes weight loss.
• Efficiency increases, confidence in movements appears, and gait becomes graceful.
• Diseases caused by a sedentary lifestyle disappear.

Who is suitable for Fast Walking with Leslie Sanson?

The program is so universal that it is suitable even for those for whom other types of exercise are contraindicated:

• overweight people;
• having heart problems, varicose veins, joint diseases;
• people who have recently experienced trauma;
• those who have no physical training;
• elderly people.

The entire program is divided into several parts depending on the initial physical fitness, intensity of training and training time. The author believes that the effectiveness of training depends directly on how comfortable it is to perform it. Therefore, it is important not to overdo it with level selection. It is better to do a less intense activity better than to do a more difficult workout.

Study space

To lose weight, all exercises can be done at home. You only need 2-3 meters of floor to walk back and forth and left and right. Sneakers must be worn, because... Walking quickly barefoot does not provide support for the body, and during long-term training, the foot can become deformed. You can start classes even when there is no training.

Advice.

To lose weight, you just need to do fun lessons regularly, for example every day, 5 times a week, followed by a break for 1-2 days, you can do 3 times a week, but regularity is a prerequisite for getting the desired result.

Answers to frequently asked questions

Those who begin to study information about the Leslie Sanson technique often have many questions. We have collected the most frequently asked questions and answers to them.

Why walking?

As soon as people heard about Leslie Sansone's method, many of them began to ask: "Why was walking chosen as a basic attribute?" In addition, there are skeptics who doubt that walking in place can actually load the entire body, every muscle group, and lead to weight loss. The reasons for choosing walking in place as the basic core of the course are as follows:

• simple walking in place helps strengthen the heart muscle;
• blood begins to circulate actively, to which the body responds by involving all major muscle groups of the body in movement;
• The body systems responsible for metabolism are involved in the work.

According to experts, to reduce body weight, it is enough to practice daily walks. You can start with 15 minutes. Gradually, you can include hand movements in the walking process. Also consistently increase your walking time to an hour or more. In other words, walk and walk again. Note that such activity has practically no restrictions, since you are not doing anything special or super complex. You just need to listen to the sensations of your body.

Who benefits from Leslie's technique?

If we pay attention to the video lessons, we will see that the instructor performs exercises on each knee together with his students. Among them you can see people of different weight categories, men and women as well as people at different stages of losing weight. Many advanced students share their impressions and say that thanks to the “Walking with Leslie” course they were able to solve a number of health problems:

• the pain in the limbs that occurs when they move has disappeared;
• frequent headaches stopped;
• blood pressure normalized.

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.

Some tips for fast weight loss

Before you begin the Leslie Sansone Walking with Leslie course, there are some preparatory steps you need to take to make your training safer and more effective. So:

• weigh yourself in advance;
• you also need to buy sports slippers or sneakers, since the lessons are held at an intense pace, which causes some stress on your legs and feet;
• in addition, before starting training, it is necessary to prepare the training area, clear it of unnecessary objects, freeing up a space of approximately 2 meters, since during the lessons you will move not only in a straight line, but also to the sides;
• You also need to stock up on enough water, a towel and patience.

Recommendations from the author of the technique

If you have set a goal to lose weight, the author suggests starting with the following training regimen:

• 1 week - 6 miles must be walked
• Week 2 - 7.5 miles
• Week 3 - 8.5 miles
• Week 4 – 10 miles.

The beauty of this technique is that you can adjust the load depending on your readiness, so this program has no disadvantages. Decide for yourself what blocks of miles you will cover in a week. If you are at the beginning stage, then you can walk 1 mile and gain the required number of miles in a week, doing it 2 times a day. You can alternate light blocks with more intense ones.

Whatever your goals when choosing this complex - losing weight or regaining physical shape, do not forget that everything should be for the benefit of your health. Therefore, calculate your strength correctly.

The author of the program, Leslie Sanson, believes that the effect will be better from high-quality exercises. It’s better to do an easier level well than just an advanced complex.

For quality training it is important:

• perform them in the rhythm suggested in the video;
• monitor the correct execution of additional exercises, since at this time there is good aerobic exercise, which means the process of burning calories will be better;
• keep your head straight, shoulders down, they should be in line with your hips when looking at yourself from the side. In other words, you should not fall back or lean forward both while walking
  and when performing additional exercises;
• make sure that your stomach and buttocks are tightened throughout the entire session;
• When walking quickly, it is important to place your foot correctly
  - with reinforcement on the heel, then roll onto your toes and push off with force with the front of your foot. When walking correctly, there is a correct load on the spine and the entire musculoskeletal system. True, when walking in place, it is difficult to monitor the “rolling of the foot”; most importantly, do not forget to lower the foot with “pressure on the heel” and lift it as if “pushing off”;
• breathing should be free,
  do not hold it during exercise. Do “inhale” and “exhale” correctly during additional exercises - inhale when the load on the muscles is minimal, and exhale at the moment of greatest muscle tension (raising arms, legs);
• If additional exercises are difficult for you, your breathing becomes difficult - don’t stop, just start walking and walk at the given pace. The same can be said about additional accessories (dumbbells, weights, elastic band), it’s difficult to do with them, do it without them.

If you wish, regular training and following all recommendations, you will eventually move to a more complex level and it will be comfortable for your body.

Contraindications and precautions

Just like any physical activity, home workouts for weight loss have certain contraindications. However, they are quite modest and do not concern most people. However, the following contraindications should be mentioned:

• second stage of pregnancy;
• any inflammation in the body;
• pain that occurs when moving the limbs, diseases of the spine;
• Some heart conditions, as well as intense exercise, are contraindicated for asthma patients.

If you have one of the above reasons, please consult your doctor before starting a walking course with Leslie Sansone. In addition to the above, you must independently monitor your condition while completing the video lessons, and stop doing them if you feel unwell.

Originally posted 2018-01-09 10:01:10.

Advantages and disadvantages

The Sanson program has both advantages and disadvantages. Among its advantages:

1. 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.
2. Walking is safe for people with joint diseases due to the low load.
3. Exercises with an elastic band or dumbbells will help diversify your activities and strengthen your muscles.
4. The course is very conveniently divided into three levels. The person will move to a higher stage, gradually improving physical endurance.
5. 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.
6. 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:

1. For training, you need an elastic band or dumbbells.
2. The load is light, so the course is not suitable for advanced athletes.

One Mile (Super Walk)

During the class, equipment is used to create additional resistance for the legs. A lesson with Leslie Sanson in this program allows you to effectively work out your muscles and increase your body's endurance. Regular walking is diluted with simple movements of the legs and arms.

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Study space

To lose weight, all exercises can be performed at home. Just 2-3 meters of floor will be useful for walking back and forth, as well as left and right. Sneakers must be worn, because fast walking barefoot does not support the body and during prolonged exercise the leg can become deformed. You can start an exercise even when there is no activity.

Advice. To lose weight, you just need to do joyful lessons frequently, for example, once a day, 5 times a week, with the next break of 1-2 days, you can specialize 3 times a week, but regularity is not a prerequisite for getting adequate results.

3rd part of the course - 3 miles

The third part of the course is intended for those who continue. The distance traveled for the activity increases to 3 miles. As a result, the lesson time required to complete them increases and is now 45 minutes.

In this part of the video course, the main load falls on the muscles of the abdominal cavity, legs and even the upper body. The load is moderately distributed throughout the body. Thanks to the implementation of “Mile 3”, the abdominal cavity and cardiovascular system are strengthened, the resistance of the whole body increases and metabolic processes are accelerated, including the acceleration of the body’s burning of excess calories. This is the main benefit of a good 3 mile walk.

Many people, having reached and passed this step, stop there. Then they repeat it over and over again. This step allows you to feel stronger on a physical level and it is also clear that the body has lost a significant amount of weight. It is believed that good physical exercise for 30-40 minutes leads to burning fat in the body. Therefore, lesson number 3 is necessary for those who seek to reduce their body weight by specializing at home.