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/var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 Warning: Unexpected character in input: ' in /var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 Warning: Unexpected character in input: ' in /var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 Warning: Unexpected character in input: ' in /var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 Warning: Unexpected character in input: ' in /var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 Warning: Unexpected character in input: ' in /var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 Warning: Unexpected character in input: ' in /var/www/vhosts/tatosha.ru/httpdocs/Settings.php on line 27 b_last_error = 1580975427; ?> Ходьба с Лесли Сансон. Ходим и худеем.

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Ходьба с Лесли Сансон. Ходим и худеем.

 (Прочитано 1567 раз)
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« : Вторник, 27 Июл 2021, 14:37 »

Многие скептики не верят, что всего лишь ходьба подходит и для похудения, и для оздоровления. Для них у меня есть такие факты:

в процессе этого энергичного топанья запускаются обновляющие процессы, плюс ускоряется обмен веществ;
работают, а значит и укрепляются все основные мышцы, поэтому тренирующийся обретает и силу, и подтянутость;
нагружается сердечная мышца, что тоже однозначный плюс, особенно для тучных людей;
отзывы подтверждают, что одни лишь тренировки помогут убрать в среднем 5 кг за месяц;
тренировки + легкая диета – это уже избавление от 10-12 кг.
Как правильно заниматься? Вот что рекомендует сама Сансон очень полным людям. Начинать «гулять» можно даже с 15 минут, но ежедневно. Увеличивать время и темп нужно медленно и постепенно, чтобы не навредить сердцу.
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« Ответ #1 : Вторник, 27 Июл 2021, 14:37 »

Программа по уровням
1 миля – достаточно легкая, точно не вредит суставам и сердцу. Можно проходить даже в период восстановления (после травмы, операции). Суть: это ходьба на месте в умеренном темпе 21 минуту. За это время организм сожжет 70 калорий, вы пройдете 1 милю и подготовите себя ко второму этапу, более интенсивному.
Миля 2 – ходить на месте нужно 33 минуты, быстрее, чем на предыдущем этапе. За это время вы пройдете уже 2 мили, получите приличную нагрузку на ноги и пресс. В процессе добавляются элементы – оставление ног по очереди в стороны, ходьба с подъемом коленей перед собой, боковые выпады, шаги «вперед-назад», подъемы ног перед собой с махами руками, подъемы рук вверх и в стороны и так далее.
3 миля – это уже для продолжающих. Процесс длится 45 минут, и вы проходите уже 3 мили. Увеличивается темп, активно трудятся ноги, руки, пресс, грудные мышцы. Но самое главное – активизируются обменные процессы и организм запускает жиро сжигательный режим! Ходьба дополняется резкими выпадами, резкими махами ногами вперед и в стороны, махами руками и даже танцевальными движениями!
4 миля – это уже быстрая и ритмичная ходьба. Здесь вам понадобятся выносливость и целых 67 минут свободного времени. Миля включает в себя те же элементы, что и предыдущая, плюс более сложные. Все движения – быстрые и ритмичные.
5 Миль – это уже практически бег на месте, не меньше! Плюс непростые упражнения с утяжелителями. Для пробега пятой мили вам понадобится 70 минут и вся ваша выносливость. Зато тренируется здесь все тело и практически все мышцы. Похудение идет интенсивно – за тренировку можно сжечь аж 500-600 калорий!
Чтобы продолжить со вчерашнего дня ... “Сколько калорий мы сжигаем за милю упражнений?”
Все эти факторы играют роль в фактическом количестве использованных (сожженных) калорий ....

ВОЗРАСТ, ПОЛ, ваш ВЕС, ваши УСИЛИЯ (ИНТЕНСИВНОСТЬ), ваш уровень ФИЗИЧЕСКОЙ ПОДГОТОВКИ, ГОРМОНЫ, некоторые ГЕНЕТИЧЕСКИЕ факторы ... и даже такие вещи, как лекарства и т. Д.
это может повлиять на скорость, с которой наш организм использует калории во время физических упражнений, и на скорость, с которой мы используем калории только для основных функций организма, таких как дыхание, питание, контроль температуры тела, циркуляция крови ... даже в состоянии покоя мы всегда сжигаем калории. Таким образом, совершенно ясно, что ТОЧНОЕ количество сожженных калорий всегда будет проблемой для определения ... независимо от того, насколько усовершенствованы инструменты и технологии для измерения калорийного ожога, это будет приблизительное число. НО ПОДОЖДИТЕ ... даже с учетом всего сказанного ... мы можем приблизиться, просто зная “интенсивность” упражнения и вес тела.

Наши прогулки всегда идут в быстром темпе – мы проектируем скорость (мили в час) ходьбы по ударам в минуту музыки – если вы держите темп нашей ходьбы и следуете за движениями рук с полной интенсивностью … вы можете сжечь не менее 100 калорий на милю … ваш вес тела будет определять, будет ли он немного меньше этого количества (более легкий вес тела будет сжигать меньше калорий) ... другие будут сжигать более 100 калорий из-за более высокого веса тела ... и не забывайте все эти АКТИВИРУЮЩИЕ МЫШЦЫ ускорители ходьбы ... если вы используете ручные гантели, ленты, ремни ... вы ПОВЫШАЕТЕ интенсивность ходьбы ... вы СЖИГАЕТЕ БОЛЬШЕ калорий!

Простой ответ на вопрос: “Сколько калорий мы сжигаем за милю?”
Прогулка без ускорителей ... около 100 калорий на милю!
Прогулка с ускорителями ... примерно 125 – 150 калорий на милю!

Пожалуйста, останьтесь со мной еще на один момент ... сжигание калорий любой деятельности-это всего лишь одна из МНОГИХ положительных реакций, которые испытывает наше тело … вы делаете ГОРАЗДО БОЛЬШЕ, чем сжигание калорий ... вы меняете то, из чего состоит ваше тело (меньше жира – больше мышечной ткани) вы улучшаете все системы вашего тела – кровеносную, скелетную, мышечную, сердечно-сосудистую, дыхательную, иммунную ... энергия, которую вы получаете от упражнений, будет продолжать приводить вас к вашим целям ... дело не только в цифрах ... лучшее ТЕЛО, ЗДОРОВОЕ ТЕЛО-это всегда результат вашей активной жизни!
« Последнее редактирование: Четверг, 29 Июл 2021, 20:07 от Milay » Записан
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« Ответ #2 : Вторник, 27 Июл 2021, 14:38 »

Как правильно заниматься
Вот вам еще несколько советов:

дышите через нос, ритмично;
верхняя допустимая граница пульса рассчитывается так: 220 – (ваш возраст) – 50;
ваш пульс должен быть примерно одинаковым в процессе всей тренировки;
кроссовки имеет смысл обувать на двух последних милях;
ходите каждый день или хотя бы 5 раз в неделю;
занимайтесь под быструю и ритмичную музыку.
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« Ответ #3 : Вторник, 27 Июл 2021, 14:42 »

Создала тему, потому что не нашла похожей. Smiley
Девочки, кто уже ходит или еще  собирается ходить с Лесли, присоединяйтесь.
Будем делиться результатами. 
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« Ответ #4 : Среда, 28 Июл 2021, 10:25 »

На прошлой неделе я прошла за 4 дня 6 миль.
На этой неделе уже 8 миль.
После каждой тренировки вес -200г.
Я настолько далека от спорта была,что меня можно просто отжимать после каждой ходьбы.
Многие пишут, что занятия очень легкие. Для меня , если делать все правильно, пока не все получается.
Буду стараться.
Объемы 108-94-108 Вес 88,5
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« Ответ #5 : Среда, 28 Июл 2021, 15:10 »

Сегодня с утра 1 миля. До завтрака.
Днем 2 мили.
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« Ответ #6 : Четверг, 29 Июл 2021, 10:19 »

Продолжаю втягиваться в занятия. С утра прошла 1 милю.
До завтрака.
В плане пройти 2 мили днем.
И снизить калории до 1500.
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« Ответ #7 : Четверг, 29 Июл 2021, 15:02 »

Прошла 2 мили. Smiley
Итого сегодня 3 мили 4780 шагов  2,92 км.
Получатся уже держать темп. И даже добавила вес по 0,5 в руки. Wink
И продержалась до конца.
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« Ответ #8 : Пятница, 30 Июл 2021, 15:13 »

Попробовала сегодня пройти утром 3 мили. Осилила только 2,5 примерно. Sad
Днем прошла еще  полные 2 мили.
Итого 4 мили 6083 шага 3,71 км. Smiley
Вроде звучат мили, но у меня по браслету не получается миля 1,6. Shocked
Думаю, не хватает темпа, как у них Cheesy На видео все ногами шевелят быстрее Grin
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« Ответ #9 : Пятница, 30 Июл 2021, 15:18 »

Думаю, что буду в пятницу делать отчет.По объемам и весу.

30.07.2021
ОГ-108 ОТ-94 ОЖ-114 ОБ-108( без изменений)
Вес-88,0 (-500)
За неделю пройдено 17 миль
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« Ответ #10 : Понедельник, 02 Авг 2021, 10:57 »

Сегодня понедельник. Начался август. Хороший стимул для отсчета.
С утра прошла 1 милю.В планах минимум две.
План на неделю 15 миль.
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« Ответ #11 : Понедельник, 02 Авг 2021, 14:08 »

Итого за день 3 мили
5000 шагов /3 км/ 220 кал
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« Ответ #12 : Вторник, 03 Авг 2021, 13:42 »

На сегодня план выполнен.
1 миля утром и 2 мили днем.
5233 шага/3,2 км/231 кал
Получилось больше, потому что увеличился темп.
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« Ответ #13 : Среда, 04 Авг 2021, 15:53 »

Все идет по плану.
Итого 3 мили/5300 шагов/3,23 км/ 234 кал.
Сегодня 2 мили идти было достаточно легко.
Уже не было ощущения выжитой тряпки  Smiley
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« Ответ #14 : Четверг, 05 Авг 2021, 16:53 »

План выполнен. Smiley
3 мили /5286 шагов/3,23 км/234 кал
Ходила 2 мили цветных. Еле успевала.
С утра попыталась пройти милю с Ником( партнер Лесли) сдулась на 8 минуте. Sad
Там тоже уже отшагала, но сколько не поняла. Браслет глюканул Wink
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