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La Marche Japonaise pour Seniors: Facile à Suivre, en Images: Le programme de 28 jours, une page par jour, pour le coeur, le souffle, les jambes et l'
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Health GeneralGeneral FitnessSelf-Help
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ISBN13: 9798173446732
Publisher: Independently Published
Published: Sep 13 2026
Pages: 132
Weight: 0.41
Height: 0.28 Width: 6.00 Depth: 9.00
Language: French
Publisher: Independently Published
Published: Sep 13 2026
Pages: 132
Weight: 0.41
Height: 0.28 Width: 6.00 Depth: 9.00
Language: French
Vous marchez moins loin qu'avant, et vous n'en avez parlé à personne ? Ça se retrouve. En 28 jours, dehors, sans rien acheter. Ça commence sans bruit. On prend le trajet le plus plat. On repère le banc. On évite la montée sans le dire. On va un peu moins loin, un peu moins souvent, et on trouve chaque fois une bonne raison. Personne ne le remarque, pas même soi. La marche japonaise fait le chemin inverse, et elle ne demande ni salle, ni appareil, ni tenue. LA MÉTHODE TIENT EN UNE PHRASE
Trois minutes vite, trois minutes doucement. Vous recommencez cinq fois. Ça fait une demi-heure, et c'est tout. Vite, ça veut dire: vous pouvez encore parler, mais pas chanter. Doucement, ça veut dire: vous récupérez en marchant. Le livre vous apprend à sentir les deux allures dès la première semaine, sans compter vos pas. 33 DESSINS: ON REGARDE, IL N'Y A RIEN À DÉCHIFFRER
Chaque journée est une double page. À gauche, le dessin de ce que vous faites. À droite, votre séance en quelques lignes, et la case où vous notez votre sortie. Vous ouvrez à la page du jour, vous voyez, vous sortez. 28 JOURS, UNE PAGE PAR JOUR
- Semaine 1: apprendre les deux allures. 13 minutes vives dans la semaine.
- Semaine 2: installer le rythme. 39 minutes vives.
- Semaine 3: monter à quatre cycles, puis cinq. 51 minutes vives.
- Semaine 4: la dose complète. 54 minutes vives.
Chaque jour porte une seule consigne à retenir, et deux lignes qui disent d'où vous venez et où vous allez. Les jours de fatigue ont leur version courte, écrite noir sur blanc. VOUS VOUS MESUREZ VOUS-MÊME
Le jour 0, cinq tests à faire dehors avec une montre: la distance parcourue en six minutes, votre vitesse sur dix mètres, le nombre de levers de chaise en trente secondes, le temps tenu sur une jambe, et le lever-marcher chronométré. Pour chaque test, une grille vous montre où vous en êtes pour votre âge. Vous notez vos chiffres sur la fiche. Le jour 28, vous refaites exactement les mêmes tests, au même endroit, aux mêmes chaussures. Vous posez vos deux colonnes côte à côte, et vous voyez, écrit de votre main, ce qu'un mois a changé. FACILE À LIRE, FACILE À SUIVRE
- Des lettres beaucoup plus grosses que dans un livre ordinaire
- Aucun matériel: vos chaussures et un minuteur de cuisine
- Un parcours à repérer une fois, en bas de chez vous, et vous n'y revenez plus
- Les sept situations où l'on voit son médecin avant de commencer, et les quatre signaux qui arrêtent tout
- Ce qu'il faut faire quand il pleut, quand il gèle, quand on a sauté trois jours
- Après les 28 jours, le programme d'entretien: quatre sorties par semaine, et ça se tient Ce livre s'offre aussi très bien: à un parent, à quelqu'un qui dit je devrais remarcher un peu . C'est un cadeau qui dit prends soin de toi, sans avoir à le dire.
Chaque journée est une double page. À gauche, le dessin de ce que vous faites. À droite, votre séance en quelques lignes, et la case où vous notez votre sortie. Vous ouvrez à la page du jour, vous voyez, vous sortez. 28 JOURS, UNE PAGE PAR JOUR
- Semaine 1: apprendre les deux allures. 13 minutes vives dans la semaine.
- Semaine 2: installer le rythme. 39 minutes vives.
- Semaine 3: monter à quatre cycles, puis cinq. 51 minutes vives.
- Semaine 4: la dose complète. 54 minutes vives.
Chaque jour porte une seule consigne à retenir, et deux lignes qui disent d'où vous venez et où vous allez. Les jours de fatigue ont leur version courte, écrite noir sur blanc. VOUS VOUS MESUREZ VOUS-MÊME
Le jour 0, cinq tests à faire dehors avec une montre: la distance parcourue en six minutes, votre vitesse sur dix mètres, le nombre de levers de chaise en trente secondes, le temps tenu sur une jambe, et le lever-marcher chronométré. Pour chaque test, une grille vous montre où vous en êtes pour votre âge. Vous notez vos chiffres sur la fiche. Le jour 28, vous refaites exactement les mêmes tests, au même endroit, aux mêmes chaussures. Vous posez vos deux colonnes côte à côte, et vous voyez, écrit de votre main, ce qu'un mois a changé. FACILE À LIRE, FACILE À SUIVRE
- Des lettres beaucoup plus grosses que dans un livre ordinaire
- Aucun matériel: vos chaussures et un minuteur de cuisine
- Un parcours à repérer une fois, en bas de chez vous, et vous n'y revenez plus
- Les sept situations où l'on voit son médecin avant de commencer, et les quatre signaux qui arrêtent tout
- Ce qu'il faut faire quand il pleut, quand il gèle, quand on a sauté trois jours
- Après les 28 jours, le programme d'entretien: quatre sorties par semaine, et ça se tient Ce livre s'offre aussi très bien: à un parent, à quelqu'un qui dit je devrais remarcher un peu . C'est un cadeau qui dit prends soin de toi, sans avoir à le dire.
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