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“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
- Sales Rank: #623395 in Books
- Published on: 2007-02-27
- Released on: 2007-02-27
- Original language: English
- Number of items: 1
- Dimensions: 7.98" h x .84" w x 5.18" l, .59 pounds
- Binding: Paperback
- 384 pages
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.
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.
From the Inside Flap
Draws on recent scientific studies documenting superior aerobic benefits of exercise walking. Black-and-white drawings and graphs throughout.
Most helpful customer reviews
2 of 2 people found the following review helpful.
Good motivation to keep fit.
By Julio Ramirez
I had never taken so serious walking as an exercise at my age -67. This book has helped me understand the mechanics of exercise walking which has made me walk faster. I did my first 10K which I thought I would never get to do. It proves that if you read about the right techniques the you look for and practice you achieve good results. I do recommend this book to all those who like to walk as a good exercise to loose weight or just to keep fit.
2 of 2 people found the following review helpful.
Book Review: Walking by Casey Meyers
By Bob Smither
Walking is an update to his earlier book Aerobic Walking. Being a walker I appreciated this book for the information and the encouragement it provides.
Meyers was 79 years old when he wrote the book, and has had his share of physical problems during his life - including two knee replacements and, 10 years before he wrote the book, a nearly fatal massive blockage in his heart.
Through all his health issues he has continued to walk, and is certain that he has reached his current age only because of it.
The book spends a lot of pages comparing walking and running. As we all know, runners have injuries - in fact in any given year a runner has a 50 - 50 chance of suffering an injury that will alter or stop their training. When I was running my training was often interrupted by a torn Achilles tendon. Walkers, on the other hand, seem to remain remarkably injury free.
A common theme in the book is that walking just doesn't get the respect it deserves. Walking is perceived as a "beginner's exercise", only done when for some reason the athlete can't engage in more strenuous exercises such as running. Meyers relates an incident in which, when he was 62, he was teased by a 20 year old runner during one of his walks. He challenged the youngster to a 2 mile walk, and handily beat him (thanks to the specificity principle - which states that our body does best what it does most).
I completely relate to this story - back when I was training to run marathons some friends asked me to join them for a bike ride from Houston to Huntsville (about 70 miles). As I had previously done century (100 mile) bike rides and was in pretty good shape I rode with them. About half way through the ride I realized that my legs were trained for running and had lost the conditioning needed for propelling a bike. It was a miserable ride.
After a through discussion of lifestyle, stretching, posture, strolling, brisk walking, aerobic walking, and walking for weight loss, Meyers expounds on what he calls high-intensity walking.
Research on walkers and runners has, somewhat surprisingly, demonstrated that an athlete can obtain the same level of fitness, as measured by their oxygen intake, by walking as they can by running. Admittedly, this result only follows from high-intensity walking - defined here as walking at a pace of 12 minutes a mile or faster. Although clearly runners will cover the ground faster than walkers, a walker doing high-intensity walking can be every bit as fit as the most highly trained runner.
Meyers has a chapter on how regular walkers can progress to faster paces (and higher fitness levels). The most important trick is to bend the arms at the elbow to shorten the natural period of your arm swing.
The book has some not so good news for anyone walking to lose or control their weight. While exercising 3 or 4 days a week will certainly improve your overall health in many ways, it may be necessary to exercise 6 or 7 days a week to have an effect on your weight.
Meyers ends the book with chapters on race walking (an under-appreciated sport), the medical aspects of walking (useful in cardiac rehabilitation, stroke, hypertension, and other diseases), and mental benefits (it's good for the brain as well!).
All in all an enjoyable read about a subject I am interested in. The book has many practical suggestions for getting the maximum benefit from your walking, and incorporating a better diet into a healthy lifestyle.
Recommended.
5 of 5 people found the following review helpful.
Inspirational and for me, life-changing
By Loomis Golfer
As a 67-year-old woman who had never done any cardio work in my life, I became interested in walking when I signed up to walk a half-marathon. I had about six months to train for it, so I decided to invest in a book so that I would know the proper gait and pace. I wanted to make sure I didn't hurt myself preparing for the half-marathon. In my research, I came upon this book and read the reviews. I bought the book and devoured it. It is very informative and inspiring. As I write this review, I am three months into my six month preparation and have taken brisk walking truly to heart. The most amazing thing to me is that since I started brisk walking, using the techniques and approaches that Casey Meyers recommends, I have stopped having headaches. For over two years I have suffered with a nagging headache and have undergone all the high-tech testing to try to diagnose the problem, to no avail. I can't say for sure that the brisk walking was what cured my headaches, and I'm not a physician, but I cannot pin it on anything else. If that weren't enough, I've also shed pounds, gone down a size in clothing, and I feel fantastic. This is a great book if you want to know how to correctly use the simple act of walking to improve your life.
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