Walking: A Complete Guide to the Complete Exercise [Paperback]

Casey Meyers (Author)

Book Description

Publication Date: February 27, 2007

“A GIANT STEP FOR IMPROVING THE HEALTH OF MANKIND.”
–Kenneth H. Cooper, M.D., M.P.H.

It’s true: walking, the primary gait we use every day, is actually the safest, least expensive, and overall most beneficial way to lose weight and improve cardiovascular health.

Casey Meyers was diagnosed in 1995 at high risk for stroke or heart attack, and he has been out daily walking for his life–literally. Meyers (a fit and active 79) has conducted hundreds of walking clinics nationwide. In this revised and updated classic, he shows you how to achieve a healthier, happier life through exercise-walking. He tells you exactly what you need to know, including:

Benefits: weight loss, weight maintenance, losing fat, gaining muscle
Walking guidelines: how often, how far, how fast?
Pacing yourself: the stroll, brisk walking, and aerobic walking
Warm-ups: targeted stretches, posture, rhythm, and stride length
Gear: shoes, socks, and athletic dress for all types of weather
Safety: best times and places for secure exercise-walking
Lifestyle: eating smart, yoga, meditation
Questions and answers: the twelve biggest concerns of exercise-walkers

Walking is unrivaled in depth and breadth, truly comprehensive and invaluable for exercise-walkers at every level of fitness.

“Easy to follow and practical for people from eight to eighty.”
–Publishers Weekly

Editorial Reviews

From Publishers Weekly

Meyers ( Aerobic Walking ) is a man with a mission. He knows that walking is often viewed as the stepchild of aerobic exercise, suitable only for the out-of-shape. And he wants to correct that misconception: in his latest book, he argues that walkers can achieve out of context, 'produce' a clumsy verb "the cardiovascular fitness level and caloric expenditure of a runner without the injuries."44 Meyers also believes that perambulation has a "potential cross-training effect" for people devoted to other sports--skiing, cycling, running, tennis.15 To demonstrate why walking for fitness works, he explains the biomechanics of the evolution of the human gait, with a nod to Lucy, our famous three-million-year-old female forebear.18 He recognizes that a lifetime fitness see below program108 must be sounds like Marxist jargon? simple enough for casual exercisers and yet challenging enough to maintain their interest. His walking program increases aerobic conditioning using intensity (how fast), frequency (how often), and duration (how far).60 In chatty prose, he extols the virtues of gradually increasing one's pace from strolling to brisk walking, with the goal being a 12-minute mile. He also dispenses advice on everything from stretching62 and diet216 to road safety 184 and how to choose a shoe174 . His design for fitness may not be glamorous, but it is inexpensive, easy to follow and practical for people from eight to 80. Author tour.
Copyright 1992 Reed Business Information, Inc. --This text refers to an out of print or unavailable edition of this title.

From Library Journal

In his second book on walking, Meyers ( Aerobic Walking , Random, 1987) goes beyond "how to" and argues for walking's absolute supremacy as a method of weight loss and cardiovascular fitness. He backs up his assertions with scientific evidence, though he admits this evidence often runs counter to much of current thought. His arguments would be more easily acceptable if he did not harp on his feeling that the rest of the world gives walking short shrift (runners, he says, hold walkers in "contempt"), and if he did not see fit to chop down other forms of exercise in order to elevate his own. Still, his book will stimulate some to give walking a try, and Meyers offers sound technical advice. Recommended with reservations for larger exercise collections.
-Jim Burns, Broward Cty. Lib. System, Fort Lauderdale, Fla.
Copyright 1992 Reed Business Information, Inc. --This text refers to an out of print or unavailable edition of this title.

See all Editorial Reviews

Product Details

• Paperback: 384 pages
• Publisher: Ballantine Books; Rep Rev Up edition (February 27, 2007)
• Language: English
• ISBN-10: 0345491041
• ISBN-13: 978-0345491046
• Product Dimensions: 5.3 x 0.8 x 8 inches
• Shipping Weight: 9.1 ounces (View shipping rates and policies)
• Average Customer Review: 4.2 out of 5 stars  See all reviews (18 customer reviews)
• Amazon Best Sellers Rank: #499,106 in Books (See Top 100 in Books)
  • #98 in Books > Health, Fitness & Dieting > Exercise & Fitness > Walking

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Customer Reviews

Most Helpful Customer Reviews

18 of 18 people found the following review helpful:

5.0 out of 5 stars Walking to Health, February 23, 2000

By 

Warren (Perth Western Australia) - See all my reviews

This review is from: Walking: A Complete Guide to the Complete Exercise (Paperback)

After suffering a major heart attack I eventually managed to start walking again and then set a target to jog. This was disappointing until I discovered Casey Myers. This was a whole new ball game as it proved you could exercise at a greater beneficial rate than running with less damage to knees and with far less strain. I have now told many people of the benefits as it is a "fitness Bible" to our family. If you want to be fit and healthy or just look after yourself you must read this book.

10 of 10 people found the following review helpful:

5.0 out of 5 stars Get ready to be converted, October 10, 1998

By A Customer

This review is from: Walking: A Complete Guide to the Complete Exercise (Paperback)

Two months ago, I started walking an hour each day. I was starting to experience some discomfort, but didn't want to give up. In layman's terms, Mr. Casey explained what was I was doing wrong & how to correct it. I've lost 15 pounds so far, feel great & plan on walking the rest of my life!

I've tried running, jogging, stair-stepping, stationary bicycles, and aerobic dancing (both high- & low-impact). Chapter 7 compares walking to all the other popular forms of exercise. The comparisons are based on medical research & common sense. If you are short on time, read this chapter. I bet you find time to read the rest of the book AFTER you read this one chapter.

Mr. Casey has regular walking clinics through the Cooper Wellness Program & is the walking consultant for NaturalSport walking shoes.

9 of 9 people found the following review helpful:

4.0 out of 5 stars a good book but the editing could have been better, September 8, 2001

By 

Ray Barnes (Surrey, British Columbia Canada) - See all my reviews
(REAL NAME)   

This review is from: Walking: A Complete Guide to the Complete Exercise (Paperback)

For anyone who is interested in pursuing a walking program to lose weight and get back in good cardiovascular condition this would be a good place to start. I do not share the author's view that aerobic/fitness walking is the complete exercise and the only exercise a person needs; it is my own opinion that complete fitness should have a balance of cardiovascular exercise, some strength/muscle resistance training, and flexibility. I would argue the panaerobic/heavyhands walking program advocated by Dr. Leonard Schwartz might be the best of all of the above, but for those who are starting out from a very sedentary lifestyle combined with being overweight, the regimen advocated by Casey Meyers could arguably be a better way to go, at least in the short and medium term. I wholeheartedly agree with the author that walking at a high level is as good or better than running at speeds above 5mph and is an excellent cross training exercise for almost any athlete, with less stress on the body and risk of injuries. He also I think rightly points out that people are living a more sedentary life style in recent years which has contributed to an increase in heart problems and a reduction in life expectancy; these health risks can be safely, conveniently and economically addressed by instituting a moderate walking regimen. The recommendations on intensity and duration, to prevent or minimize risk of injury, are very sensible. He is also right in noting that regular brisk walking reduces stress, increases energy, improves appearance, raises metabolism, burns calories, and makes you feel better. I would add (in case he didn't) that it aids digestion. I walk 45 to 60 minutes almost every morning and still feel good at the end of the day.
My other concern is that the author tends to drone a bit on this subject; while I admire his enthusiasm for the subject, the book is a bit wearing to read. This book could have been at least 25 pages shorter and every bit as informative.
This book is recommended, especially for newcomers.