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BOSTON UNIVERSITY
LIBRARIES
Sargent Library
Gift 01
May S trout Robertiello
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'STAH NORMAL SCHOOf.
fMaONGKlif,
Jtti
'Z>.ci..s
r.
HEALTH, STRENGTH
(Si
POWER
By
Dudley Allen Sargent, A. M.,
Director of Hemetiway
Sc. D.,
Gymnasium
HARVARD UNIVERSITY
3niu6trateU
NEW YORK
DODGE PUBLISHING COMPANY
220 East Twenty-third Street
M. D,
Copyright
y
1(^14
By Dodge Publishing Company
Copyright y
IQ04
By H. M. Caldwell Co.
All rights reserved
Contents
PAGE
CHAPTER
I.
11.
III.
IV.
V.
VI.
VII.
VIII.
IX.
X,
XI.
XII.
XIII.
XIV.
XV.
XVI.
XVII.
XVIII.
XIX.
XX.
The Effects of Use and Disuse of the
Body
The Necessity of Physical Exercise
The Conditions that Surround Us
....
1
7
12
Physical Fitness
Free Developing Exercises without Appa
RATUS
The Physical Needs of Children
Exercises for Boyhood and Youth
Exercises for Young Men
Appropriate Exercise for Girls
Exercise for Women
The Best Form of Exercise for Middle
21
AGED Men
Exercise in Old Age
Fresh Air and Breathing Exercises
The Food We Should Eat
Obesity and Leanness
Baths and Bathing
The Functions of Clothing
The Value of Rest and Sleep
77
85
.
.
.
.
Home Athletics
....
29
38
45
52
58
67
92
102
112
124
133
144
156
Practical Suggestions in Regard to Exer
CISES
Exercises
......
159
166
The
chief essential of physical training is
voluntary movement
List of Exercises
NUMBER
LIST OF EXERCISES
NUMBER
Introduction to
—
Since the
New
Edition
#
first edition of this
hook was written more and
more attention has been given by people
to
matters of health
and personal hygiene.
The past
five
years have seen public interest directed par-
ticularly to the importance of public health
and
preventive
medicine.
In nearly every large city in the union playgrounds for
children and recreative centres for adults have been established
and the questions of food and water supply, drainage and
and everything pertaining to the hygiene of
factory and community in general has received
disposal of filth
the school,
some consideration.
The army and navy and
lishments
and department
the great
stores
are
manufacturing estabslowly
learning the
economic value of looking after the health of their employees.
This
is
done largely by improving the sanitary condition
of the general environment or immediate surroundings in
which
and works.
to public health and municipal hygiene
prevent disease and prolong the life of the
the individual lives
This attention
has done
much
to
ix
INTRODUCTION
This
masses.
is especially true
and
the ignorant or reckless
who work
It
the so-called laboring classes
largely with their muscles.
not
is
in the case of the young,
true
of those following
sedentary
pursuits:
student class, the professional men, or the so-called brain
workers.
While improved sanitation has undoubtedly prolonged
the lives of those
young
it
who
are
weak and would naturally have died
has not prolonged the
and would under
ous, one-sided
lives of those
who
are strong
other circumstances than those of our strenu-
modern
have lived
life
to
The
a ripe old age.
reasons are very plain.
Sooner or
if not more,
later
we
all
to
to
external
conditions of the individual
tissues of the
Thus
from
it
learn that health is as much,
a matter of adjustment and adaptation
nal environment as
life
have
body that
matters very
little
is
surroundings.
cells,
to inter-
It
making up
is
the
the various
of the most vital importance.
how pure
the air is that
we
breathe
without, if the tissue cells within are not getting their
Good food taken into the stomach is of little
service to body and brain within unless it is properly assimilated by the parts that need it.
Good drainage in the community or house in which we live is of little benefit to us if our
share of
own
it.
personal drainage system, estimated at about twenty-
eight miles in length, is seriously clogged or not
maintained
in good working condition.
So
it is
with
many
other things that are supposed to effect
our comfort and happiness.
All are more or
X
less
dependent
INTRODUCTION
for their ultimate effects
upon
vital conditions
within which
sharpen or deaden our sense perceptions, give or deprive us
of our strength
and increase
or lessen our powers of resistance
to disease.
Now
largely
upon
the life of the
upon
body
cells
and
tissues within depends
the activity of the muscles without as well as
the muscles that control the action of the heart
vessels
and
the respiratory
The muscles are
digestive apparatus.
the master tissues of the
and
activity regulates
and
and blood
body and
their
controls the activity of all the other
and health giving organs within. Hence the imperative
demand for some sort of muscidar exercise or physical activity
on the part of everyone who would be strong and well. This
life
vital necessity is
confirmed by the experiences of
all
peoples
and all ages.
The reasons why physical activity for health's sake is more
in demand today than in any other previous time in history
is because steam, electricity and other motor forces are now
doing the heavy work of the world and the economic necessities
of our civilization have so divided
mankind
that one
up
the smaller efforts of
can now make a living from a pecuniary
point of view by less physical effort than
one's motor apparatus
and
vital
it
requires to keep
machinery in good working
order.
If anything the author has written in the following chapters
makes
the facts stated above better understood he cannot
help thinking that the reader
form of judicious muscular
may
be induced to take
some
exercise in view of improving
xi
INTRODUCTION
his general health
and physical and mental
condition.
That
even such simple exercises as are prescribed here will accomplish the desired object is the testimony of the thousands
who have
tried
them in school and
well as in the privacy of their
college
gymnasiums as
own homes.
Cambridge, Massachusetts.
D. A.
xil
SARGENT,
Preface
The increasing demands for help from physical
hy persons subjected
to
the strains of
dernand which has called forth
advertisements
— have brought
modern
exercise
life
—a
many physical culture
me a great number of
so
to
questions concerning the best methods of physical training/
and
proper maintenance of health.
The ansivers required have been of such a general character and applithe
cable to so
to write
many persons
that
I have
thought
it
advisable
a popular handbook.
The book
is
designed
to
give such hints
and
suggestions
in regard to exercise^ diet, bathing, sleep, clothing,
have been shown
as
an
to be
director of a
as
useful by thirty-five years^ experience
instructor of students
professional men,
etc.,
and by
and adviser of
business
and
twenty-three years^ service as a
normal school for
the preparation of teachers
of physical culture.
Illustrations have been especially
from numerous photographs of a
order
and
to facilitate the
exhibit the
prepared for
this
work
well-trained model in
learning of the different movements,
muscular action involved in a great variety
PREFACE
may
of free exercises that
Each
illustration
opposite
is
also
he
taken without
accompanied by a
page which describes how
the
apparatus.
text
on the
movements should be
made, the number of times they should be repeated, and
the parts of the body which are thereby most affected.
The author feels confident that the systematic practice
of a group of these movements will prove helpful to a large
part of the community.
They will not only serve as a
means of exercise and development for the young and
vigorous of both sexes, but they will help restore disordered
functions in those more advanced hi years, and put them
in such a condition of health
a pleasure and
Cambridge,
life
for
itself
July, 190j^.
and fitness as
worth
to
make work
living.
D. A. S.
Health,
and Power
Strength,
CHAPTER
I.
THE EFFECTS OF USE AND DISUSE OF THE BODY
One
of the first facts learned
vation of the
human body
used tend to increase in
is
size
from an intelligent obserthat parts that are
much
and strength, while parts
that are not used tend to diminish in size and strength.
Familiar illustrations are the blacksmith's arms, the pedestrian's legs, the glass blower's lungs
and the
porter's
heart.
An arm
that
is
fractured so that
it
has to be carried in
a sling for a short time soon grows smaller and weaker,
and a bad sprain of an ankle causes a like diminution
the size and strength of the muscles of the unused leg.
If this disabihty continue for a long
of the
arm and
the strength in
it
became
in
time the muscles
would become thin and emaciated, and
these parts would gradually diminish until
leg
little or
nothing.
Naturalists tell us that the working of this simple law
1
HEALTH, STRENGTH, AND POWER.
of use
and disuse has played a great part in the formation
and structure
of the different species of animals.
For this reason birds have wings,
most land animals have
and
legs
fish
have
fins,
and
and claws.
feet or hoofs
These parts are developed by contact with the element
and environment in which they are used, and the acts
flying,
swimming,
or running
have contributed to the gen-
which we recognize in
eral formation
of
birds, fish,
and
four-
are
most
footed animals.
Man
is
interested,
and we must study more particularly
peculiar line of development.
some lower quadruped form
now
we
that animal, however, in which
If
man
of life,
very generally accepted,
—
have been to acquire an upright
ages to accomplish
it.
of a conscious effort to
has ascended from
—a
theory which
his first
struggle
it
is
must
This seems
position.
comparatively simple to us now, but
his
has probably taken
Even now
it
hold one's
self erect,
more
requires
or less
and most
of
us are very willing to assume a sitting or reclining posture
when an opportunity
It is a question
is
afforded.
whether the abdominal weakness pos-
sessed
by many men which renders them
hernia,
and whether the displacement
so liable
to
of the pelvic organs,
common to women, are not due to a
the human organism to adapt itself to
only too
partial fail-
ure of
the upright
position.
In the writer's opinion, the tendency to spinal curvature
in
many
cases
may
be attributed to the same cause.
2
HEALTH, STRENGTH, AND POWER
From an
anatomical point of view the assumption of
the upright position has been the chief factor in giving
man
him from
the peculiar form which distinguishes
all
other animals.
When we come
to
number
consider the
of
muscles
brought into action in maintaining an upright position,
we
legs
find that nearly all of the important muscles of the
and trunk are used.
In early infancy these muscles are the
first
and in approaching old age they are the
weak and
first
to
become
infirm.
In examining the
size,
to develop,
human
skeleton
we
find also that the
shape, and peculiar formations and structure of the
different bones
of the
have been largely determined by the action
muscles engaged in maintaining an upright position.
Moreover,
who were
it
has been found that the skeletons of those
strong and vigorous while living had prominent
tuberosities, ridges,
and depressions
muscles, while those
had skeletons with
for the
who were weak and
lighter, smoother,
attachment
of
poorly developed
and more regularly
shaped bones.
From
these observations
eton has been built up in
we
its
infer that the
human
present form largely through
the action of the muscles which are attached to
This conclusion
periences.
is
skel-
also confirmed
it.
by our every-day
We know that rapid running
ex-
tends to lengthen
the legs, rowing and boxing to lengthen the arms, skating
to lengthen the feet, running to shorten them,
3
and swim-
HEALTH, STRENGTH, AND POWER
ming
to broaden them.
or the bearing of
the other hand, heavy lifting
heavy weights in youth has a tendency
and
to shorten the legs
of gymnastics,
On
flatten the feet,
and certain forms
such as the bent arm work on the suspended
rings, to shorten the arms.
If the
same kind
of
work was
persisted in for a few gen-
erations these modifications in the
body would become
hereditary.
Thus Eengger
Payaguas Indians to the
of the
and thick arms
attributes the thin legs
fact that successive gener-
ations passed nearly their whole lives in canoes, with their
lower extremities motionless.
Mr. D. Forbes attributed
the long bodies, large chests, and short arms and legs of
the
Aymaras and
other races to their having lived for
was necessary
generations at a great elevation where
it
breathe a highly rarefied atmosphere.
From
tions
we
to-day
are prepared to believe that
is
these illustra-
as
we
for centuries.
And
and modifications in shape,
that all of the
size,
development that we see in the human
strength,
figure are
causes and conditions that have operated upon
past,
him
find
the resultant of formative influences that have
been moulding him
variations
man
to
and
due to
it
in the
but that are just as effective for improvement or
injury at the present time.
Looking at
man
as a muscular machine, there
some
prob-
movement that he is capable of making
that has not been made thousands of times before by
ably not a single
to-day
is
of his near or
remote ancestors.
4
HEALTH, STRENGTH, AND POWER
When we inquire into the natural
of the
human
history of the muscles
organism, the very existence of such groups
as are called flexors, extensors, adductors, abductors, etc.,
implies that they have performed these peculiar functions
A
for ages.
power
further experimental study of the relative
of these different groups of muscles, reveals the na-
ture of the
resistance
work they have performed, and the comparative
and extent of movement that has given them
and peculiar shape.
their present size, strength,
therefore,
we
are prepared to admit that
not as he ought
to be, " neither
the fashion of the gods," unless
a
new being with
man
Unless,
generically
is
the paragon of animals nor
we
are prepared to create
different muscles, nerves, etc., or are will-
ing that the present one shall become atrophied and with-
ered from
we must from
disuse,
necessity
adhere to
the same fundamental movements and exercises in our
man
system of bodily training that have brought
present state of efficiency and supremacy
to his
among the animal
creation.
In reviewing the
life of
man upon
the earth, and con-
sidering the formative period of his existence,
be forgotten that nine-tenths
good authorities,
it is
is
of this period,
shrouded in darkness
;
it
must not
according to
in other words,
prehistoric.
But no student of evolution believes that man's early
life was spent in simply admiring the beauties of nature,
or in watching the stars in their courses.
All the evidence
we have
of the life of primitive
5
man
HEALTH, STRENGTH. AND POWER
implies a constant struggle with natural forces, and with
wild beasts and savage
foes.
These encounters must have severely tested his physical
Those that survived
strength and endurance.
ordeal
must have been
chmb, push,
clubs,
and
able to run, jump, and swim, to
pull, wrestle,
to
lift
and
fight
;
to hurl stones, wield
and carry their burdens through
forest
mountain
caves.
and stream, over rocks and chffs
Within
this trying
to their
historic times, the progress of civilization has
always depended upon the overcoming
Force has met
force,
of material obstacles.
and the energy and strength
re-
quired in clearing forest, breaking up ground, laying out
roads,
and in building towns and
cities
with their numer-
ous trades and industries, have given energy and strength
to the masses in return for its efforts.
The problem is to retain our acquired Health, Strength,
and Power* under the conditions imposed upon us by modern progress.
6
CHAPTEK
II.
THE NECESSITY OF PHYSICAL EXERCISE
We
have shown
and muscles
of the
and the nature
in the previous chapter that the
body
of their
flourish in proportion to their use
environment, and that the
shape, and strength of the
become fixed
bones
size,
body thus acquired tended
for generations
to
through heredity.
Bearing these facts in mind,
let
us see just
use, activity, or exercise of a part brings
how
it is
that
about the desired
result.
In examining the simplest forms of
instance,
no
we
find a single cell,
life,
which has no
the amoeba for
feet,
special senses or organs, but absorbs food
skin directly from the
as a primitive savage
medium
in
which
no mouth,
through
it is
its
living, just
might pick his food from the
earth,
was living. As
largely by the increase
water, or trees in the locality where he
animals increase in
in the
number
size
they do so
of cells that enter into their composition,
so that eventually
many
of these cells are so far
the surface that they cannot
come
into immediate contact
with their food-supply in the water or
are surrounded.
7
away from
air
with which they
HEALTH, STRENGTH, AND POWER
This necessitates some means of communication and
circulation
between the exterior and
just as a city
which
made up
is
interior of the body,
of a collection of individ-
uals has to have connection with the sea or country in
order to get
provisions.
its
In a highly organized community like a state or nation,
most men have
The farmers
raise
crops and cattle which the teamsters and railroad
men
special
employments.
transport to the
town
served as food.
In return
tools,
or city
homes
for this service shoes, clothing,
and other goods are made by
and sent into the country.
higher
it
and
to be prepared
This
special manufacturers,
becomes organized, the more necessary
certain cells shall have special
The
true in an animal.
is
work
to do,
that
it is
some
to
form
the skeleton, others the muscles, others the organs of digestion, circulation, respiration,
and
so
on through
all parts
of the body.
In the primitive forms
to himself in so far as
of society every
man
he can do his own hunting,
planting, hut-building, tool-making, etc.
nation to-day one finds
or do
some one thing
food for him.
As
a
it
and trust
man becomes
fishing,
In a civihzed
to
make
shoes
to others to get his
a good tool-maker, he
tailor, carpenter, etc.,
and there-
becomes more dependent upon these tradesmen
the necessities of
and
more economical
well,
becomes a poorer farmer,
fore
is sufficient
life.
So
tissues of the body.
it
is
with the different
for
cells
After they have entered into
the structure of bone, muscle or nerve, or become enHsted
8
HEALTH, STRENGTH, AND POWER
in the service of the heart, lungs, stomach, brain, liver,
kidneys or some other organ, they learn to do their special
work
well, but in so doing
become
and
less
less fitted for
doing the work of other tissues and organs.
In this
way each and every
part of the body becomes
more and more dependent upon some other part
for
thing which
its
The
it
needs to enable
body
to live
and do
medium which conveys
circulating
parts of the
it
is
This
the blood.
work.
food to
all
distributed in a
is
which
set of closed tubes called arteries,
some-
start
from the
heart and lead through a branching series of smaller tubes
to every part of the body, finally
becoming
near the surface of the skin that
it
to
thrust
some
of
a
so
numerous
would be impossible
needle into the finger without puncturing
them and causing the
finger to bleed.
After ramifying throughout the various tissues of the
body, these
little
tubes gradually converge into larger and
larger tubes until they return again in one large trunk to
the heart.
This arrangement for distributing blood throughout the
body
is
not unlike that adopted in
many
cities for distrib-
uting water to the inhabitants in their homes, workshops,
stores,
and
factories.
In this case the heart
is
represented
by a great pumping-engine which
forces the water through
a system of iron pipes,
very large
first
of
size,
as they
pumping station, then of smaller size as they
branch from the main pipes into the different street connections, and finally through still smaller pipes, that enter
leave the
9
HEALTH. STRENGTH, AND POWER
and are distributed throughout the
different houses, stores,
Of course the demand
factories, etc.
greatest in those parts of the
water
for
is
always
where there
city
is
the
amount of personal activity or the greatest
amount of work being done. Where there is little doing
greatest
there
demand
httle
is
and consequently but
for water,
little used.
At
is
the central pumping station the work of the engine
regulated by the
demands
for water in different parts
of the city.
In case of a large
water in any ward or
order to keep
So
any unusual requirement
district,
the engine
up the necessary
in the
it is
or
fire
body
pumps harder
supply.
and the
heart, as a
pumping-en-
gine, is stimulated to beat harder in order to
demand upon
meet
this
it.
Illustrations are familiar to
freely in raising
in
the parts most used call for the
;
greatest supply of blood,
increased
for
all.
If
you use your arms
and lowering two ten-pound dumb-bells
for several minutes, the blood-vessels will
become
dilated,
the muscles distended, the skin reddened, and the girths of
the arms, as
shown by a tape-measure,
will be considerably
increased.
Now
if
you
will bring your legs into action
and lowering [your weight on your
toes,
you
by
raising
will observe
the same changes in the muscles of the calves of the legs.
But
this
change in the circulation of the blood
confined to the muscles alone.
10
is
not
HEALTH, STRENGTH, AND POWER
engaged for a time in some active mental pursuit,
If
like solving a
mathematical problem or writing an essay
drawn in increased
will become more or
or an important letter, the blood will be
quantity to the head, and the feet
less cold.
The indisposition which every one feels toward doing
any active mental or physical work immediately after
eating a hearty meal, is occasioned principally by the
fact that the
stomach
is
using a large supply of blood to
carry on the process of digestion.
This tendency of the blood to go in increased quantity
to the organs
and parts
of the
body most used puts
it
within the power of every individual to direct to a large
own growth and development. This is one of
the most important facts that man encounters in life.
It gives him his greatest opportunity, and clothes him
degree his
with his greatest responsibility.
The trend
largely
of every
man's growth and development
and part as we have
seen, the result of
have been, and probably one-half
to
attain
physically
birth.
But whether
timate
size,
how
He
determined by heredity.
as
of all
or mentally
is
is
in every organ
what
his ancestors
he can ever expect
has been
decided
at
an individual he ever attains his
ul-
shape, strength, and capacity will depend
upon
well he conforms to the laws and agents of health in
regard to exercise, diet, sleep,
etc.,
gence he directs and distributes his
11
and with what
life-forces.
intelli-
CHAPTEE
III.
THE CONDITIONS THAT SURROUND US
In the previous chapters we have seen that the
differ-
man have been
devel-
ent organs, muscles, and parts of
We
oped through use in the struggles for existence.
have
also seen that
power
in
any
man
to direct the nature
part,
has
it
and extent
by bringing that part
thereby sending to
it
own
largely within his
of his
development,
into greater activity,
a greater supply of blood or nutri-
ment.
This implies, of course, perfect liberty on the part of
the individual to direct the efforts of his body and mind
as he chooses,
and
it
also implies that his environment,
which we
will consider later, shall be free
influences
and tend to promote health.
from noxious
Unfortunately, most animals, including man, only
such
efforts as
they feel compelled to
stimulus of necessity.
men
make through
and
cially in
the
The incentive that moves most
to effort is the desire to gain subsistence for
selves
make
their families.
them-
In previous generations, espe-
America, a comparatively
12
new
country, the efforts
HEALTH, STRENGTH, AND POWER
required to earn a livelihood were sufficiently extensive
and varied
to give vigorous
faculties of
body and mind.
Clearing
forests,
employment
erecting
to
most
of the
new
breaking up
houses,
ground, building stone walls, laying out roads, planting
and mowing, interspersed with hunting,
ing
fishing,
and
fight-
Indians, furnished our early ancestors with all the
physical and mental activity that they needed to keep
them
in vigorous condition.
Agricultural pursuits have
always been among the hardiest and healthiest, as were
the primitive trades of the carpenter, the blacksmith, the
wheelwright, the gunsmith,
As
etc.
these trades were once conducted, they furnished a
man with
a great deal of all-round activity.
ous generation, even professional
men
In a previ-
lived under condi-
tions that favoured all-round physical as well as mental
activity.
It
was not an unusual thing
for
doctors,
and
for
schoolmasters to
and ministers
to be farmers,
be surveyors,
sailors,
mechanics,
lawyers,
and "Jacks" at
all
trades.
In a time when each one did his own hunting,
fishing,
and farming, his own wood-sawing, chopping, and marketing,
and his own making and repairing
and
furniture, there
health's sake.
vancement
new
Now
was
little
need
of
of tools, houses,
exercise for the
The
ad-
interests,
and
conditions have changed.
of civilization has aroused
new
inventions and discoveries have widened the range
13
HEALTH, STRENGTH, AND POWER
of
human
New
possibilities.
industries
tures have been created and trade
and manufac-
and commerce have
been greatly extended.
Steam,
electricity,
and labour-saving machinery are now
heavy work, once done by muscle-
doing the world's
more and more necessary for man
employment upon the development of his
power, and making
to rely for
it
brain and nervous system.
The keenness
of competition
has led to the concentration of capital, and a realization
community
and the advantages
of spe-
cialization
has led to an extensive division of
labour
throughout
all
of the
of
of interest
the trades, professions, and divers methods
employment.
now been carried to such an
do some men work with their
Division of labour has
extent, that
not only
brains only, and others with their bodies only, but certain
employments, after they have been once learned,
require very
little
certainly possible
for
a
man
to
mind
or body.
earn a living
It is
at
the
time by the use of a very few muscles and
present
faculties.
fingers,
effort either of
A
glance of the eye, a few movements of the
an occasional nod
necessary
to
meet
the
of
the head, are
present
demands
all
of
that are
certain
employments.
Many
occupations are so restricted in their range of
requirements that children can meet them, and some are
so nearly automatic that machines are rapidly taking the
places once filled
by human agency.
14
HEALTH, STRENGTH, AND POWER
Many
occupations, although
mental or physical
in such
that
their
effort,
they require very
little
require their devotees to
work
cramped positions and such constrained attitudes
they become doubly injurious in
interference with
the action of
In other occupations, although they
only small parts of
consequence
of
the vital organs.
call for the use of
the body, such as the fingers and
hands, these parts are used so incessantly that they soon
become overworked, which leads
palsies, deformities, and nervous
penmen, typewriters,
to various kinds of local
pianists, telegraphers, engravers,
seamstresses are included in this class
and
their
local
Bookkeepers,
collapses.
of
and
occupations,
cramps and tremors often incapacitate
them for long continued service.
The occupations where men are overworked through
all-round physical strain are very few.
The blacksmith,
iron-workers, coal-heavers, brick-carriers, porters, postmen,
and professional athletes are frequently grouped with
class,
but evidence
is
men
wanting to show that these
much injured by their work.
Even men who are subjected to
this
are
tal strain,
such as government
roads, colleges,
and managers
a great all-round
officials,
presidents of rail-
and banks, superintendents
of great
working and living as
who work
along narrower
According to health
of
factories
manufacturing establishments and
great commercial houses, do not suffer as
stress of
men-
many
much from
of their
the
employees,
lines.
statistics,
15
the class that has been
HEALTH, STRENGTH. AND POWER
most used up physically by the
times
and
stress of the
the professional class.
is
We
strain
have seen that where some parts
of the
body are
not sufficiently used, they suffer from malnutrition, or
lack of food; where other parts are overused, they rob
the parts unused of their just share of the body's nutri-
ment.
From
a physiological point of view, the ultimate results
in both cases are pretty
or
perfect
much
overdevelopment
the same, " as undue, im-
any one
of
part, organ, or
function throws the remaining organism out of gear, and
constitutes a greater or less tendency to disease."
The
relation of occupation to disease
a very instructive
men
way by
was exhibited
the examination of the drafted
during the late Civil War.^
This examination showed the condition of
were found in daily
life,
and
is
a
much
men
said to represent a picked class in the
The
diseases of
may be
community.
digestive system were the
the
frequent cause for rejection
cantile class
as they
better criterion
than that furnished by the enlisted men, who
—
in
— merchants,
furnishing the largest
among
all classes,
most
the mer-
innkeepers, grocers, clerks,
number
of those
exempt from
etc.
this
See " Statistics,
Medical and Anthropological, of the ProvostMarshal-GeneraPs Bureau, derived from Records of the Examination
1
for Military Service in the
War
Armies
of the
United States during the
Men,
and Enrolled Men Compiled under the Direction of the
Secretary of War." J. H. Baxter, A. M. M. D., Washington, 1875.
late
of the Rebellion, of over a Million Recruits, Drafted
Substitutes,
;
16
HEALTH, STRENGTH, AND POWER
cause, followed in their order
by the professional
class,
lawyers, clergymen, physicians, teachers, editors,
the skilled
ers,
workmen, — represented by
masons, blacksmiths, plumbers,
skilled labourers, as
lumbermen,
The
—
etc.,
carpenters, paint-
etc.,
and the un-
watchmen, fishermen, farmers,
sailors,
porters, etc.
rejection
from diseases
of the circulating system,
including the heart and blood-vessels, were next in fre-
quency, and from these diseases the largest ratio of re-
was among the professional class, then the
mercantile, skilled, and unskilled classes, in the order
jections
named.
Consumption, the bane
of
our climate, claims the next
The
largest percentage of rejections.
professional class
was most frequently exempt on account
of this disease,
then the mercantile,
of the presence
skilled,
and unskilled
classes.
Diseases of the nervous system were found most often
among
the professional class, then
mercantile, and skilled classes
tellect
The
classes
unskilled,
while disorders of the in-
found the largest number
unskilled class of
skilled,
;
among the
of
victims
workmen, followed by the
among
the
professional,
and mercantile classes in the order given.
ratio of
men
that were rejected from these different
on account of disease in general was in round num-
367 per thousand from all occupations, 520 per thousand from the professional class, 479 from the mercantile
class, 434 from the skilled, and 348 from the unskilled la-
bers
17
HEALTH, STRENGTH, AND POWER
From
bourers.
was among the
rejections
sand
;
editors,
being 739.7 per thou-
then followed the teachers, with 739.5 per thousand
physicians, 670
tists,
the professional class the largest ratio of
548
;
clergymen, 664
lawyers, 543
;
;
public officers, 627
;
architects,
535
and
;
;
den-
finally stu-
dents at the rate of 328 per thousand.
Among
is
the mercantile class the largest ratio of rejections
credited to the brokers,
— 670
per thousand,
merchants, with 602 per thousand
502, which
labourers,
is
;
— then the
the upholsterers have
the largest ratio of rejections from the skilled
and the iron-workers have 189, which
is
the
least.
Among
the unskilled workmen, the
most frequently
watchmen were the
rejected, their ratio being
697
to the thou-
sand, while sailors, boatmen, firemen, miners, and soldiers
furnish the smallest ratio of those rejected from this class
on account
had been
of disease.
Soldiers,
in the regular service,
of the trials
and ordeals
for
presumably those who
and passed through many
which
all
were being
were credited with 183 per thousand, which
est ratio of
exemptions from
all
is
tested,
the small-
the occupations given
though the iron-workers (who presumably handle heavy
weights), with a ratio of 189 per thousand, would seem to
be better representatives of the class of
men engaged
in
industrial pursuits.
Before attempting to draw final conclusions from these
data,
which are very valuable on account
number
of
persons examined,
18
it
of the
immense
would be necessary
to
HEALTH, STRENGTH, AND POWER
have access to many
facts
which do not appear
have
to
heen brought out by the method pursued.
Undoubtedly some men were induced to
select their
vocation in consequence of their weakness
others were
;
by their strength. Neverthethe observations were so numerous that the law gov-
influenced in their selection
less,
erning the frequency of error
the exceptional cases, and
we
may be
left to
take care of
shall be warranted in accept-
ing the general conclusions that occupation, with
mediate environment and the habits
condition
resulting
therefrom,
of living
affects
the
its
and
im-
social
health
and
vigour of a people very considerably.
That over one half
the Civil
War
six per cent,
from the professional
from the mercantile
from the
cent,
of all the persons drafted
class,
class,
and over
and
disease, are sad
of physical disability
taries
on our habits and conditions
Even
at the present
time over
of
fifty
forty-
and forty-three per
skilled labourers, should be rejected
count
during
on ac-
commen-
working and
living.
per cent, of all the
who apply for admission to the Military
Academy at West Point and the Naval Academy at
candidates
AnnapoHs
A
are rejected on account of physical inefficiency.
man's chief claim to a right to vote as an American
citizen,
which
is
denied his feebler
sister, is
his abihty to
bear arms in defence of his country, yet statistics show
that less than one-half of our male population between
the virile ages of eighteen and forty-five
able to do
so.
19
is
considered
HEALTH, STRENGTH, AND POWER
Is this the price
zation
we
are paying for our boasted civili-
?
Is the sacrifice of so
necessary
much
?
20
health and manly vigour
CHAPTEE
IV.
PHYSICAL FITNESS
If only
fifty
per cent, of our male population are
fit
for
military service during the vigorous years of
manhood,
how
stand the
large
a percentage
wear and tear
of
are really
to
fitted
the ordinary occupations of
life ?
This depends, of course, upon the requirements of the
occupation.
We
it
have already seen that the division
has undoubtedly increased
added greatly to the
robbed
man
and
skill
total product of
of labour, while
efficiency
human
of its beneficent influence as a
and
industry, has
means
of
gen-
eral development.
It is
no longer a question
of adaptation of the tool
the employment to the man,
adaptation of the
man
it
is
now
to the tool
and
a question of the
and the work
to be
accomplished.
So rapid has been the development
sciences,
with their new inventions,
processes, etc., that the
human
the arts and
new methods, new
organism, as
many families, has not yet had time
new conditions imposed upon it.
21
of
it
exists in
to adapt itself to the
HEALTH, STRENGTH. AND POWER
Hence the peculiar susceptibility to certain weaknesses
and diseases that characterizes different families and follows the conditions that accompany the pursuit of certain
occupations.
Where once a man's occupation kept him in health, he
now has to give what strength he has to his occupation,
and trust to other resources to make up the deficiency.
To most men, however, occupation is synonymous with
as
life,
it
since the
seems to furnish the only means of
demands
many, a
of
large
of their faculties,
term
for a
structure,
if
transmitted
of
" talents," instead of
number
and
if
And
times are for the skilful and
of the
few
faithful use of a
living.
of
the bungling use
our population use but half
they pursue the same employment
years, they are apt to
acquire defects of
not of constitution and character, that are
succeeding generations.
to
Thus we have
going on in our midst a process of physical deterioration
resulting from the overuse of a few muscles and facul-
and the under use
ties
vation
is
of the rest.
A
taking place, for want not so
sort of local star-
much
of plenty of
food, but of proper distribution of that food throughout
the whole organism, which
it is
one of the provinces of
active labour to bring about.
There are thousands upon thousands
their daily bread
who
of persons earning
never have occasion in their occu-
pation to use the muscles of the upper part of the body
Few
lift
ever have occasion to raise their shoulders or to
their
arms above their heads.
22
Yet
it is difficult
to see
HEALTH, STRENGTH, AND POWER
how
the vital processes of respiration and circulation can
be well carried on without the frequent use of the muscles
know how much this
local starvation of the body costs when accompanied by
unfavourable external environments, it may be stated that
about these regions.
If
one would
the difference in the physical status of the Scotch agricultural population and the manufacturing population of the
cities of Sheffield
and
England,
Bristol, in
of five inches in height,
and
thirty-one
is
an average
pounds in weight
in favour of the farmers.
This difference in stature and weight
the farmers and those
who work
is
not confined to
in factories.
The Eng-
hsh Anthropometrical Association showed by their investigations that growth and development receive a check
as
we descend lower and lower
and that a
in
the
difference of five inches exists
social
scale,
between the
average statures of the best and the worst nurtured classes
of children of corresponding ages,
and three and one half
inches in adults.
It
was the
among
realization of the deterioration in physique
the apphcants for the
classes, that stirred
army from the lower middle
England
to her foundations
during
the recent war in South Africa.
Yet the
political
of occupation,
of suitable
economists
tell
due to the division
us that the deficiencies
of labour
environment to work and
by the training
of our schools, the
and playgrounds,
and the want
live in, are
made up
establishment of parks
free reading-rooms, bath-houses, libraries,
23
HEALTH, STRENGTH, AND POWER
These are
concerts, etc.
doing
much
condition
;
very well in a way, and are
all
to enlighten the masses
and improve their
but the one thing that our people need above
all others, to
enable them to meet the demands of our
thorough system
civilization, is a
of physical education,
carried on through all the school grades
and adapted to
the organic needs of the individual.
Happily for
us, the
country
portance of this subject, and
is
is
awakening
putting
to the im-
forth,
efforts in
several directions towards the attainment of better phy-
siques
among our
people.
The
principal lines along
which
been developing are
this interest in physical training has
represented by our universities, colleges, secondary schools,
and Christian Associations.
The establishment
of boys' clubs, social
and industrial
gymthe same
unions, boat clubs, city athletic clubs, and municipal
nasiums has done a great deal to
further
purpose, while tennis, golf, and the bicycle have allured
thousands to physical exercise
for its
it
was
own
sake,
to be well
is
all
never would take
it
and who consequently never knew what
and strong.
The reader may say
training
who
this artificial
system
of physical
very well where gymnasiums abound, and
well-quahfied teachers are employed to direct them, or
where one can
afford the luxury of belonging to a boat,
tennis, golf, or city athletic club, but
for the physical
whom
improvement
of the
what can be done
general public, to
these opportunities are not available
24
?
HEALTH, STRENGTH, AND POWER
Unfortunately for the advancement
the race, this
of
question can be applied with almost equal force to the
mental and moral improvement
people.
reach
all
how
is
among
stitutions felt
Here the best
So
make
that class where
henceforth his
The
made
When
of
well-being, half
may
life
by arousing an
its
once a
man
has
importance to his
the battle
is
won, and
be so ordered that even his labour
to contribute to his personal
writer recalls his
direction.
most needed.
it is
of the individual in himself.
with physical training.
physical
will be
the influence of these in-
results are accomplished
on the part
it is
to
become thoroughly convinced
own
our
The churches, schoolhouses, and libraries do not
the members of a community in an effective way,
and the problem
interest
of a large portion of
own
Having become
improvement.
experience as a boy in this
interested in the laws of health
through reading a school physiology, and being deprived
by circumstances
of
an opportunity to cultivate the body
systematically, he resolved to
to the
development
of his
make
physique.
Henceforth, going up and
means
his labour contribute
of strengthening the
down
stairs
muscles of the
was simply a
legs.
Lifting
weights and bearing burdens were approved ways of developing the muscles of the back and loins and strength-
ening the arms and shoulders.
Ploughing, mowing, rak-
ing, pitching, hoeing, chopping, digging, hoisting,
the diversified forms of labour that
country boy, were
fall to
classified according
25
to
and
all
the lot of the
their specific
HEALTH, STRENGTH, AND POWER
effect
developing
in
muscles of the body, and
certain
were entered upon with something
of the
which one would engage in a course
The proud consciousness that
cise.
my
of
my
physique and adding to
lightened the burden
of
labour,
I
same
zest
with
systematic exer-
was improving
strength
and vigour
and afforded me great
satisfaction.
I believe that
many
privileges of athletic
power
his
that the
to do
young man who cannot enjoy the
clubs and gymnasiums still has it in
much
a
work that one engages
in
must be necessarily
teresting in itself in order to be beneficial
It is true that one is
and enthusiasm into
but
it
if
The idea
to improve his physique.
is
in-
erroneous.
more likely to enter with enjoyment
the work in which he is interested,
one gives his physical
efforts, his attention^
whether
be at work pounding iron on a blacksmith's anvil or
driving stakes for amusement, the benefit will be in proportion to the muscles exercised and the effort made, pro-
vided this activity
As
is
kept within the physiological limits.
a matter of fact, some of the most prominent athletes
in our colleges and city
for their strength
and
gymnasiums
agility while
laid the foundation
doing farm work or
engaging in some form of manual labour that gave them
all-round exercise.
College coaches and trainers are always on the lookout
for strong
and vigorous men
until recent years
practised
any form
few
for their athletic teams, yet
men coming
of athletics.
26
to college
had ever
But wherever we
find a
HEALTH, STRENGTH, AND POWER
good physique, we know that that individual or his immediate ancestors have given extended employment to
their muscular systems, through labour or exercise,
that their physical efforts have
and
been supplemented by
right habits of living.
The
best plan, therefore,
is
to regard exercise as one of
the important agents of health, and treat
with as
it
much
consideration as the subjects of food, sleep, bathing, cloth-
which we
ing, etc.,
gymnasium
Join a
enjoy
or
some form
of athletic club,
the sports in their season, but
all of
avail yourself of
of doing
shall consider later.
any
of these privileges,
and
you cannot
if
do not despair
something for your physical improvement.
Eemember
hundreds
of
that
it is
the kind of efforts that one makes
day that
times a
affects the
constitution
favourably or unfavourably, and not the spasmodic efforts
that are
How
of
made once
important
attitude
attention
A
is,
position
therefore, that the simple matter
at
work should
receive careful
faulty position, while standing or sitting, not only
functions
ally
it
!
cramps the
also
or
or twice a week.
vital organs
and interferes with the important
and digestion, but
of respiration, circulation,
weakens the muscles that are kept almost continuon the stretch during the working hours. Cramping
the vital organs renders the system more susceptible to
disease,
neck
is
and weakening the muscles
the principal cause of
27
many
of
the
back and
of the deformities of
HEALTH, STRENGTH, AND POWER
among the student and inThe only way to prevent and remedy
the chest so frequently seen
dustrial classes.
these defects
is
to so develop the muscles that are at-
may
tached to the trunk that they
body
hold the head and
erect.
There
is
no
way
easier
of
accomplishing this object
than by repeatedly trying to assume an erect attitude
while
sitting, standing,
These local
of
efforts
and walking.
should be supplemented by a series
all-round constitutional
effects,
for
constitutional
for fifteen
minutes daily
exercises,
which may be practised
By
as the opportunity presents itself.
course one
may
not only
make up
defects of one's occupation, but
fine physique,
pursuing such a
for the
it is
developmental
possible to attain a
keep in good working condition, and
the system against the incipient forms of disease.
28
fortify
CHAPTEE
V.
FREE DEVELOPING EXERCISES WITHOUT APPARATUS
In devising a system
home
have endeavoured
use, I
requisites
:
without apparatus
of exercises
—
for
to attain several essential
First, that the exercises selected shall
tend to correct
the special defects and deformities that accompany
many
occupations
Second, that
many
of the exercises shall contribute to
the all-round development of the body
Thirdly, that most of the exercises selected shall tend
to give organic vigour to the individual as well as strength
to the muscles
Fourthly, that most of the exercises selected shall cultivate
the
power
producing
of
subjective effects.
Corrective
Exercises.
— Many
objective
of
the
as
common
well
as
defects
and deformities, such as drooping head, round shoulders,
flat chests, etc., result
of the
from a weak and relaxed condition
muscles whose
these parts.
If the
when studying
or
office it is
head
is
move and support
constantly bent forward, as
working at a
29
to
table, bench, or desk, the
HEALTH, STRENGTH, AND POWER
muscles on the back
of the
neck gradually
lose
their
tone and stretch out as does a piece of elastic cord that
supporting
a weight
continuously.
This
stretching
is
of
the muscles that usually support the head in an upright
position allows the head to droop or incline forward,
and
unless the muscles regain their tonicity through appropriate exercise, the defect of a " drooping
to
become a permanent
Thi^ special defect
head
" is likely
one.
may
easily
be overcome by system-
any vigorous exercise that draws the
atically practising
head upward and backward repeatedly, followed by
intervals of rest.
One very good
pose
upon the
is
to recline
head upward as
raise
the
many
others.
exercise for this pur-
floor,
far
brief
downward, and
face
as possible.
There are
It will be observed that in this case the attention is
devoted to one part of the body, that of the head, and
of the
energy
backward.
and the
Upon
is
concentrated upon getting
This
result
is
the essence in
aimed for
is
it
all
upward and
corrective work,
all
essentially local
further observation, however,
it
will be found
almost impossible to produce strictly local results without
the cooperation of other parts.
head back to
its
normal
For instance, getting the
position, after
it
has become
drooped, implies the gradual stretching of the muscles of
the front of the neck, chest, and abdomen, and the gentle
toning up of the muscles of the spine, buttocks, and back
of the thighs
and
legs.
30
HEALTH, STRENGTH, AND POWER
Similar cooperative
concordant changes in other
or
parts of the
body would accompany the correction
other local
defect or deformity.
poised
upon a
The body
of
s6
is
any
well
anything that
pillar of separate bones, that
disturbs the balance or equilibrium of one part disturbs
the equilibrium of
all
other parts, and a
of the different proportions of the
new adjustment
body has
So firmly have I become convinced
to be
of this fact,
made.
and the
tendency of the body under normal conditions to assume
its
normal shape, that I think the attempted correction
any
of
supplemented by an all-round
local defect should be
development of the entire muscular system.
This all-round development
may
best be attained with-
out apparatus by throwing the body into such attitudes
as require great general effort of the muscles of the trunk
and limbs to get
human
into, get out of, or sustain.
With the
body, as with any material body, the nearer
more
to a horizontal position, the
into a vertical position
again.
used and the number and variety
it
gets
difficult it is to get it
The
of
parts of
the body
the muscles engaged
depend, of course, upon the positions assumed, while the
speed and energy with which the attempts to get into
and out
of these different positions are
made, measures
the intensity of the exercise.
In most free exercises the limbs are used for weights
or resistance.
man
In a
usually weigh about
twenty pounds.
ten
Where
Vveighing 150 pounds, the arms
pounds
each,
and the legs
the arms and legs
31
are
used
HEALTH, STRENGTH, AND POWER
separately,
much may
be done to develop them by free
by dumb-bells and weights, by giving
work, as
sole
attention to the parts to be developed.
The
iSj
principal objection to this
method
of
development
that the results attained are not only largely local, but
inevitably tend to remain
muscle
to increase its
is
blood to
This
it.
is
The only way to develop
nourishment by sending more
so.
the
chief
object
bringing
of
a
muscle into action and concentrating the mind and energy
But the heart is the principal organ involved in
sending an increased supply of blood to a part after the
lungs and stomach have contributed their life-giving
properties.
Though it is possible, therefore, for a man to
upon
it.
development by developing one part
attain a good general
at a time, the strength acquired through this
often
local
rather
method
than general or constitutional.
is
A
who has acquired his general development in this
way is very much in the same condition as a factory
which is supplied with a great many different machines
person
of
greater
or
less
Under ordinary circum-
capacity.
machines are used at one
stances only a few of these
time,
and the engine and
meet the demands
sion
ever
machines
of
course
arises
at the
for
have been constructed to
few machines.
of these
using
a
larger
same time, the power
be greatly
working capacity
boiler
of
lessened,
If the occa-
number
of
of
these
each one will
and consequently the
each machine will be greatly reduced.
So with the locally developed man;
32
if
he ever wants
HEALTH, STRENGTH, AND POWER.
swim, or engage in any exercise calling
to run, row,
the use of a great
power
will find the
much
many muscles
of
for
same time, he
at the
each group of these muscles very
reduced.
Although exercises requiring the use
may
at a time
weak lungs
of
but few muscles
be advisable in case of a weak heart or
in a debilitated person, they are not the exer-
cises that are
most advisable
to strengthen
and invigorate these important organs.
to practise
where the aim
is
This brings us at once to the consideration of the kind
of exercises that are necessary to practise in order to culti-
By
vate organic vigour.
of
heart, lungs,
organic vigour I
mean the vigour
stomach, brain, and supporting tissues
necessary to meet the vital demands of the whole system.
When we
use a few muscles at a time, as in moving a
single part of the body, as an
make
so
much
haust them
whole body
exertion
completely.
much
" distressed
before
we can
possible to
it is
On
much
the
effort,
other
hand,
"
the
the respiration and
increased that
breath
if
we
shall be
and have to stop long
bring about the exhaustion of the muscles.
to continue the general effort for a long time,
complete
or until
for
or leg,
with these muscles as to ex-
engaged in the
is
circulation will be so
The power
arm
exhaustion follows,
may
be termed
organic vigour.
This
may be
exercises
tively
cultivated to
some extent by
practising
which, though requiring the use of compara-
few groups
of
muscles,
33
may
be done so rapidly,
HEALTH, STRENGTH, AND POWER
and persistently as to bring the heart and
energetically,
lungs into great activity, as bicycling, dancing,
in
great
these exercises
and prolonged
speed
Even
activity
many more muscles than
generally involve the use of
are used ordinarily,
etc.
and increase
of
speed and long con-
tinuance of effort also tend to bring greater strain on the
Generally the more muscles and tissues
nervous system.
involved in the exercise, the greater the action of the heart.
The best exercises, therefore, for invigorating the heart and
lungs and improving the entire organism, are those that
bring large groups of muscles into action, like rowing,
running, swimming,
etc.
If these exercises are
done slowly, and according to a
certain rhythm, for a considerable time, the results are
The
most favourable.
these exercises,
is
heart,
though
eventually
made
regularly and powerfully, and
sudden and unexpected
The
of free
is
upon
call
at first
quickened by
to beat
more slowly,
it.
and the concentrated form
exercises tend largely to the development of mus-
practice of gymnastics
cular power
;
while the practice of athletics, especially
running, rowing, swimming,
etc.,
tends rather to the culti-
vation of respiratory and circulatory power.
needed
of
by any
less disturbed
is
a
more harmonious blending
of
What
is
the practice
both gymnastics and athletics.
Many
of the exercises selected for this
book have been
chosen for the purpose of cultivating organic vigour and
good staying power, as well as muscular strength.
34
HEALTH, STRENGTH, AND POWER
The waves of popular enthusiasm for muscular development that have swept over the country during the past
few years have induced some overzealous persons to
advocate strongly certain " quick and ready methods
" of
The method which has been
most extensively advertised, and which has received the
most attention, is that which advises the concentration
of the will upon the muscles to be developed, and the
attaining the desired result.
simultaneous resistance of the muscles opposed to their
To use a
contraction.
this
method
is
not new, and what
Every schoolboy
centrating the
familiar phrase,
is
is
what
new
is
is
true about
not true.
familiar with the fact that,
mind upon the
by con-
biceps and slowly flexing
the forearm toward the shoulder, the biceps muscle be-
comes larger and firmer than when
it
is
in
a passive
Apply this principle to the other muscles of the
arms, legs, and trunk, and you have the essence of the constate.
centration theory in a nutshell.
the fingers of your
left
Now
if
you will place
hand on the biceps
of
your right
arm, and the thumb on the triceps or back of the arm, and
flex the forearm,
stiff
facts.
and
while trying to keep the whole arm as
rigid as possible,
First, the
you
will be conscious of
muscles on the back
of the
arm
two
will be
hard and tense, as well as those on the front of the arm,
and secondly the whole arm will be more or
If
two
less
immobile.
upon a body, one pulling one way and
the opposite direction, the body will move
forces act
the other in
slowly and reluctantly toward the force which
35
is
the
HEALTH, STRENGTH, AND POWER
If the forces exactly
stronger.
balance each other, the
body will not move at all.
There is no doubt that, by concentrating the mind upon
a group of muscles, during their action, the blood
made
to
to flow
more
improve their nutrition and development.
and becoming
being a devoted admirer of
own
one's
So standing
for
the time
physique, will
through some psychic influence help to the realization
the desired object.
By
be
and thus tend
freely to those muscles,
in front of a looking-glass,
may
of
repeatedly contracting and relax-
ing the different muscles of the body, while under the
influence of this psychic stimulus, a
cation between brain
and muscles seems
and as a preliminary introduction
method
is
more
direct
communi-
to be established,
to other exercises, this
unobjectionable.
But when one devotes
much time and
too
these self-centred movements, he
is
attention to
likely to become,
not vain and egotistical, extremely conscious of his
muscles, and this very consciousness,
attention
It is
very
difficult to
upon more than one group
of
may
lead to his
concentrate the
muscles at a time,
yet the practice of fencing, boxing, tennis, and
skilled
sports requiring
mental
many
when he attempts
to effect something outside of himself,
embarrassment.
alertness,
brings
many
many
groups of muscles into action almost simultaneously.
practising such exercises
mind must be given
and most
if
athletic
In
sports, the
directly to the goal to be won, or
the thing to be achieved.
Any
36
attention given to the
HEALTH, STRENGTH, AND POWER
muscles engaged in the separate movements would be a
hindrance instead of an assistance.
Concentrate the atten-
upon the muscles of the right arm and shoulder and
to throw a ball at a target, and see what the result is.
tion
try
If
the preliminary practice has called for the contrac-
tion of antagonistic muscles, as a
means
of resistance, the
arm and shoulder will feel very much as though they
were bound with straps or cords, that make freedom of
movement very difficult. This is what is sometimes
termed being
tice of
any
"
muscle bound," and unfits one for the prac-
The contraction
skilled sport.
muscles makes one
stiff,
staunch, and strong, but
the kind of strength that
games one
it
tice of skilled sports,
them
is
so trained spends
ing with himself, as
of antagonistic
energy in compet-
of his
men
In training
were.
one of the
first
not
In competitive
serviceable.
much
it is
for the prac-
essentials
to teach
is
and not to contract antagonistic muscles.
the exercises introduced in this book are
to relax,
Many
of
especially designed to cultivate the
oneself, as it were,
and
of
power
throwing
of externalizing
all of
one's strength
By
and purpose into the work to be done.
of exercising, the action of the different
this
method
muscles will
fol-
low each other in regular sequence, and an ease and grace
of
movement
ciated.
will be acquired that will readily be appre-
Although the
specific thing to
imaginary, the effort to do
it
real,
is
largely
and the
self-
by holding oneself down to a steady
physical work of this kind is of the utmost value.
discipline acquired
line of
may be
be done
37
CHAPTEE
VI.
THE PHYSICAL NEEDS OF CHILDREN
No
who has had
one
the care of children will ques-
tion the difficulty of trying to keep
the earUest infancy, there
desire for
infant
in
restraints of clothing.
strikes out
over, every
when
his crib
freed from the
he kicks out with
comes within his reach.
movement seems
stronger,
experiences
—
to give
him
pleasure.
a
and begins to creep and
new
pleasure from
feet
resistance, a
is
There
As he grows
roll
a
about, he
the exercise
When
of
the
he begins to stand
and balance himself in the
and then to walk and meet
This
More-
the pleasure of handling objects and moving
himself from place to place.
on his
his legs,
with his arms, and clutches with hands and
joy in action for the sake of action.
muscles,
From
an almost uncontrollable
is
How
feet at every object that
little
still.
movement.
Watch an
is
them
new
obstacles,
erect position,
and overcome
new effort.
every new form of
pleasure accompanies every
true of the development of
movement, and the exercise
of every
as running, throwing, catching,
38
etc.,
kind of power, such
in
which children
HEALTH, STRENGTH, AND POWER
show so much delight. The aimless and almost incessant
movements of the child are his ways of taking exercise.
Nature prompts him to make these varied movements of
head, trunk, and limbs, and a healthy child can hardly
resist
doing
so.
It is nature's first efforts
toward
free
muscular devel-
opment, and they should not be thwarted or opposed.
On the other hand, we should do everything we can to
favour and encourage these spontaneous movements of
the child.
See that the limbs have free play, and that
no bodily movement
is
Long
hindered by tight clothing.
frocks or petticoats should never be
worn by
children.
They impede the action of the lower limbs, and often
cause defects and mannerisms in the gait that last
through life. A suit made on the plan of a union
garment, or little overalls and suspenders, are much
better for a
knockabout
suit for either sex to play in.
In children, the legs do not develop as soon as the arms,
and care should be taken not to overwork the lower limbs,
for fear of
Children
causing bow-legs or knock-knees.
can stand a great deal of activity
change in the variety
if
of exercise,
they have a frequent
and frequent intervals
The practice of taking children off on long
walks, which some parents indulge in, is pernicious.
of rest.
Children's legs are
much
shorter
than
adults,
and in
order to keep pace with them, they have to take very
long steps or quicken their gait into a run.
This
effort
not only causes great muscular fatigue, but sometimes
39
is
HEALTH, STRENGTH, AND POWER
the origin of a heart strain, which
child for
Up
any further
may
incapacitate the
efforts.
to ten years of age, a child's bones are very plastic,
and they are susceptible of being moulded into almost
any shape. For this reason, parents should frequently
see their children naked, or have
whether they are growing
to discover
expert, in order
them examined by an
and developing properly in trunk and limbs.
Great care should be taken to see that the stockings are
not suspended by straps from the shoulder-girdle, as this
practice tends to droop the shoulders
and curve the
spine.
Care, also, should be taken to see that the school seat
and
desk are not too high or too low, but perfectly adjusted
and
to the knee-height
seat
sitting height of the child.
If the
too high, the child's thighs will be bent forward,
is
and the circulation
be impeded.
If
of the blood in the legs
the desk
round-shouldered
the desk
if
;
too
is
grow higher than the
curved and twisted.
will
and
feet will
low the child will become
is
too high, one shoulder
other, or the
spine will be
For the same reasons, great care should be taken in
the
selection
sleds,
of
rocking-horses, ponies,
skates, shoes,
Therefore,
carts,
and even lounges and beds.
Everything a child makes use of he
self to.
bicycles,
if
tries to
adapt him-
saddles for riding-horses, ponies, or
bicycles are too broad, or
if
stirrups, handle-bars, etc., are
not properly adjusted, or
if
beds are too
soft,
pillows too
high, shoes too short or too long, with soles too thick,
40
etc.,
HEALTH, STRENGTH, AND POWER
we have some
silently
of the factors at
flat chests,
and defective walk and
who examine
us
are moulding,
but surely, the bow-legs, knock-knees, drooping
heads, rounded shoulders,
feet,
work which
carriage,
crooked spines,
flat
with which those of
children and adults are far too familiar.
Habitual postures, like habitual actions, make us what
we
and
are in form
results of sustained
In
figure.
postures are the
fact, all
muscular action, in which some groups
muscles are kept continually on the stretch, and other
of
groups in a state of mild contraction.
If
you wish
to
know what
this means, take a seat in
the front row of a gallery, or in some place where the
seats are placed so near
for
you
to straighten
together that
your
it
How
legs.
is
impossible
the knees will
ache, and also muscles on the front of the thighs that
have been kept so long on the
position that will enable
stretch.
is
change of
you to straighten your legs
a minute will bring you almost immediate
This
A
for
relief.
Every posture long
only a single illustration.
sustained causes aching muscles, and a change of position
the only
is
way
of getting rehef.
often harder for an adult to
about.
his
is
When
arms or
still
than
that
it is
to
it is
move
a child shifts his sitting position, stretches
legs,
and leans and
lolls
about on his desk, he
often seeking rest for muscles that have been kept too
long under tension.
or
sit
Eemember
the
stooping
repeatedly
or
If the seat is
leaning
maintained,
the
made
position
too comfortable,
is
overstretched
41
too
long
and
muscles lose
HEALTH, STRENGTH, AND POWER
and an
their tonicity
formation or permanent defect
ill
The only
soon becomes established.
change
and the practice
of position,
ments and corrective
I have dwelt at
of
exercises.
renders
it
them
injury as well as improvement.
likely to
more hkely
improve them than frequent change
of
Falling
King, CaHco,"
forms
Down,"
an active child usually finds
"
and games
" Prisoners' Base," "
of
" tag."
Many
the playing impulse.
they are crowded out
But
children
One Old
it is
of the
Cat,"
"
King,
and the
an error to suppose
when an
seem
If left alone
opportunity
is
to be born without
with other children,
game, and seem to be con-
tented in seeing other boys play.
need to be incited to make
London
as, "
Eing Around a Rosy,"
that all children will play even
offered them.
benches.
movement.
of
his best exercise in such plays
is
persistent
is
to ten years of age,
various
is
Nothing
and the widest range
position,
Bridge
so susceptible of
Nothing
confinement to school seats and
Up
plastic condition
them physically than frequent and
to injure
frequent
is
developing move-
of
some length upon the
children, because
more
relief
Such children often
efforts for
themselves.
Some
one always has to take the initiative for them.
Children are very fond of imitating the efforts of older
persons, and at a very early age they aspire to be men,
and introduce into
of the
forms
their childish plays
of activity that chiefly
and games many
concern men.
Chil-
dren are also very fond of imitating different animals
42
HEALTH, STRENGTH, AND POWER
and various kinds of machines. By taking advantage of
this keen faculty for imitating the employments of their
the
elders,
parent
interested
may
teacher
or
often
induce children to follow her through a very valuable
series
exercises
of
for
strengthening,
and
developing
corrective purposes.
Some
of these exercises are described in the text
illustrations
Sand,"
"
under the names "Wood Chopping,"
Diving,"
"
Steamboat,"
"
"
Hand
Locomotive,"
"
Jumping Jack," " Charge Bayonets,"
Hurrah," and the like.
"
Chicken Wings,"
and
Scooping
Teamsters' Warming,"
"
"
"
"
Fire-Engine
Throwing
"
Ball,"
These exercises are especially designed to bring into
action the large surface muscles of the trunk and limbs
rather than the smaller and finer muscles of the hands,
arms, and
system,
feet,
may
If the
which, for the benefit of the child's nervous
better be developed later.
parent or teacher will lead up to these valuable
exercises through
some
sort of dialogue or story that will
appeal to the imagination and suggest plenty of action,
such as going on a journey or a picnic, where different
experiences occur as a matter of course, he will find the
interest of the child greatly intensified.
Not only
will
the child enter into the exercises with the keenest enjoy-
ment, but the exercises themselves will prove
much more
beneficial.
In giving exercises to children, remember that the one
thing they cannot stand
is
continuous tension and mo-
43
HEALTH, STRENGTH, AND POWER
what makes walking, standing, and all
attitudinizing and slow-moving exercises so wearisome
Give them short, quick, lively exercises,
to children.
with frequent changes and plenty of rest.
It matters not how interesting or amusing the exercise,
notony.
This
game, or play
else."
is
is,
the child soon wants to " play something
The following
list,
which may be best given in the
order enumerated, are very good exercises for children,
both from the standpoint
of interest
and development.
EXERCISES FOR CHILDREN
Clap under Legs.
1.
Adoration.
2.
Scooping Sand.
10. Standing Start.
3.
Steamboat.
11. Striking the
4.
Chicken's Wings.
12.
Jumping- Jack.
5.
Hand
13.
Eowing.
6.
Teamsters' Warming.
14.
Dog
7.
Signal Station.
15. Kestoration.
8.
Locomotive.
9.
Fire-Engine.
44
Trot.
AnviL
CHAPTEE
VII.
EXERCISES FOR BOYHOOD AND YOUTH
After
a boy arrives at the age of ten or twelve years,
he will begin to forsake what he terms childish plays and
take to something more serious.
The
exercises that are
most hkely to claim his attention are running, jumping,
boxing, swimming, skating, the popular games, such as
baseball, football, hockey,
and various forms
of
heavy
gymnastics.
He wants to do something
He feels that he is becoming
his skill, strength,
He
to assert his individuality.
a man, and desires to
and courage in doing manly things.
excel in the feats and
" stunts " that
demand
and singled out
their admi-
abilities
in
is lifted
other
sports.
him ambitious
He
feels
instinct for companionship, and, having
for himself,
out of the crowd
for distinction.
This recognition often makes
show
likes to
In becoming the fastest runner or the highest
jumper in his neighbourhood, he
his
and
delights in the approval of his mates,
ration.
show
the
won
to prove
growing
distinction
he wants to join a club or team where he can
his prowess in
winning distinction
45
for others.
He
HEALTH, STRENGTH. AND POWER
wants an opportunity to "play his
"hold up his
part,"
end," " pull his oar," or " maintain a position," that will
prove the value of his services to the club or community
of
which he
member.
a
is
expected that every healthy boy will learn to
It is
swim, skate, box, fence, and wrestle
jump, row,
run,
as a
means
It is
very
of self-culture
upon
any
among
As
his mates.
I
boy who cannot do these things
difficult for a
to get
line
have
and individual accomplishment.
own
his
stated
in
abilities, or
previous
a
get any rating
chapter,
was
it
only by indulging in such all-round exercises that the
race has been enabled to
youth
them
maintain
Our
existence.
its
matter
of
very seldom at the present day that one's
life
take
to
instinctively
a
as
course.
But
it is
depends upon the speed with which he can run, or the
distance he can jump, though his ability to
be the means
It is
swim might
of self-preservation.
a question, therefore,
how
boys should be
far
encouraged to attain a high degree of excellence in these
various sports.
Even now no thoroughly
boy would care to use his
his
own
selfish ends.
abilities as
It is
self-respecting
an athlete to further
only as a
member
school, college, or city athletic club,
where
are subordinated to the welfare
the
of
of
some
self interests
common
cause,
that the youth of to-day can be induced to put forth their
best efforts.
46
HEALTH, STRENGTH, AND POWER
back
some
of
our best
institutions
and furnishes us with our highest
ideals of
community
life.
interest
one's
This
the spirit that
is
of
is
Add
to this
club,
society,
of
work
desire to
school,
or
the
for
college, the
pleasure and exhilaration that comes from the pursuit of
game
the
and you get
itself,
at the basis for the boy's
enthusiasm over baseball, football, basket-ball, and other
athletic contests.
The
do good team work, the readiness to
ability to
throw oneself into the breach to stop an
ingness to
make
jump overboard
oar
is
assault, the will-
a sacrifice hit to advance one's side, to
when
one's
broken, are types of modern heroism that
make
in order to lighten the boat
great impressions upon our youth.
They
bravest
are always living in an age of chivalry,
man
man who only goes as far as
the man who dares to go farther,
Courage, loyalty, and self-sacrifice are the
go.
qualities born of this age,
are not qualities
tion
new
As long
?
worthy
and who
shall say that they
of the highest degree of cultiva-
new problems to be solved,
be launched, new regions to be ex-
as there are
enterprises to
plored,
the
not the
is
others dare to go, but
and does
when
where men must act in combination whether in
the pursuit of war or of peace, these quaUties will always
be in demand.
The age
and cultivate the heroic
way
of doing
sports
it
of
youth
virtues,
is
the time to foster
and there
is
than by the judicious practice
and games.
47
no better
of
manly
HEALTH, STRENGTH, AND POWER
When we come
theories, however,
many
a
to
we
application
practical
find
it
very
of
The
large
land required for the practice of the popular
games, and the small amount that
towns and
the
difficult to realize
advantages claimed for athletic sports.
amount
these
of
cities,
where out-of-door
places at once a limit on the
available in large
is
activity is
number
most needed,
of our
youth who
Then again,
demanded of those
can engage in these invigorating exercises.
the high standard of skill and ability
who
in
participate
restricts the
the
number who can take
by discouraging a
great
for the athletic teams,
part in
many boys from
which they
without giving more time to
afford,
and games, necessarily
sports
them
:
firstly,
trying to qualify
find they cannot
practice
do
than they can
and secondly by eliminating a great many by
process of trial
who
physically unfit to stand the
are
strain of the contests.
Thus our present-day
athletics
who are
and do not need so much
naturally strong and vigorous
small minority
the great
bring to the front a
physical training, and shut out
majority of the boys
who
are
not
so
well
endowed physically and who do need just this kind of
training to prepare them for their life's work.
A few of the larger schools and colleges try to meet
this tendency, by encouraging the formation of class competition, by having first, second, third, and fourth teams in
the more popular games, and by trying to awaken interest in those less popular,
'
such
48
as lacrosse, cricket, ice
HEALTH, STRENGTH, AND POWER
and
hockey, basket-ball, hand-ball, tennis, and
field
which from a physiological point
others,
superior to
some that
are
now
receiving
many
view are
of
much more
popular attention.
This
is
a step in the right direction.
grown up in connection with the
practice of athletic sports which threaten to lessen their
value both physically and morally as a training for boys.
One of these evils is the desire to win at any cost, which
Some
other evils have
seems to have taken possession
our youth within the
of
past few years.
Victory as an end in the minds of
seem
to justify the
attain
employment
of
many boys would
almost any means to
This has led to the practice of various tricks and
it.
deceits to deceive the umpires or disconcert the opposing
players
;
also to the
wilful violation of the regulations
governing amateur sport, and the registration of players
who
to
are not officially connected with the school or college
which they are
In some
spirit
credited.
of the large colleges
where the competitive
runs high, and the rivalry in athletics
all sorts of
is
intense,
inducements are offered to schoolboy athletes
to enter these institutions.
Once entered they
are sup-
posed to work their utmost for the success of the " nine,"
or the " eleven,"
and
for fear they will not do their best,
the non-athletic students are urged to visit the training-
grounds and encourage the players with their cheers and
shouts.
In order to keep up
49
this highly artificial strain
HEALTH, STRENGTH, AND POWER
and
in athletics, the pleas of " developing manly-
stress
courage," " fostering loyalty to the institution " and " cultivating the spirit of self-sacrifice," etc., have been in
my
opinion sadly overworked.
Young
athletes are often induced to endure the hard-
ships of almost continuous training on the ground that
they are working for the honour of the school or college
with which they are connected, whereas they generally
represent no one but themselves and their coachers and
Athletic
trainers.
amusement
contests provide
many, but physical culture
Yet
for the few.
for the
it
is
in
the hope of getting some physical improvement for their
sons that
colleges.
many
parents send
Surely there
is
them
to athletic schools
a difference between the physi-
cal training that one gets in seeing a thing
tryiQg to do
it
done, and
oneself.
For those who are
left
out in the competition for places
on the school and college
who
and
athletic teams,
and
for those
are really in earnest in their desire for physical im-
provement, I
offer a series of
developiag exercises without
may be termed Home Athletics.
These exercises may be practised at any time and
apparatus, which
any
place.
They
in
are not only designed to give one a fine
all-round development, but to attain that form in practice
which
in the
it is
necessary for one to have
several athletic
events.
who
The
wishes to excel
list
exercises as putting the shot, throwing the
includes such
hammer,
and may best be practised in the order given.
50
etc.,
HEALTH, STRENGTH, AND POWER
EXERCISES FOR BOYHOOD AND YOUTH
Lower
Chest.
1.
Adoration.
15.
2.
The Boxer's Guard.
16. Locomotive.
3.
Putting the Shot.
17.
4.
Kope
18. Steamboat.
5.
Swimming
6.
Jumping-Jack.
20. Signal Station.
7.
Swimming on Back.
21. Diving.
8.
Hoisting
22.
Measuring Tape.
9.
Fencing.
23.
Eowing.
10.
Hand
24. Driving Stakes.
11.
Throwing the Javelin.
25. Standing Start.
12.
Dog
26. Hurrah.
13.
Charge Bayonets.
27.
14.
American Eagle.
28. Kestoration.
Pulling.
(Breast Stroke). 19.
Sail.
Fire-Engine.
Trot.
51
Throwing the Discus.
The Long
Crouching
Pass.
Start.
CHAPTEE
VIII.
EXERCISES FOR YOUNG
After graduating from school
MEN
or college,
young men
miss the opportunities and incentives for physical training
that stimulated
them
to effort during their youthful days.
They have entered upon the study or practice of a profession, or engaged in some occupation where the demands of business are very exacting and the chances for
physical improvement are rare indeed.
It is true that
many of the varied occupations in which young men
engage do afford great opportunity for physical activity,
but in consequence of the division of labour which
have spoken
we
of elsewhere, this physical activity is likely
and leaves a man in need of exercise of
kind to keep him in good physical condition.
to be very limited
a different
This
is
light
and
an
especially the case in the large cities,
air are at a
office or store
If the
where good
premium, and where confinement to
becomes
all
the more irksome.
young man has been accustomed
to
some
athletic
training while at school or college, he will feel the need
of it very
much when he
first
52
goes into business or settles
HEALTH, STRENGTH, AND POWER
down
to office
pecially trying
Many
This
work.
if
new
experience will be es-
he keeps up his training
a college
man
diet.
has had to admit to his discredit
that he could not stand the strain of close confinement in
and business pursuits as well as could the
office clerks who had had no such opportunities as the
college men for the attainment of mental and physical
professional
Those who have acquired strong and vigorous
vigour.
hearts, lungs,
and muscles, through the practice
of vigor-
ous athletic exercises, through the growing period of their
lives,
cannot drop these exercises with impunity upon
Organs and tissues that have been
arriving at adult age.
built
up
in response to the
upon them
for years
demands that have been made
by an energetic Hf e cannot be suddenly
adapted to the requirements
hearts, capacious lungs,
sarily
of a
sedentary
life.
Strong
and vigorous muscles must neces-
have a continuance
some
of
of
the
tributed to their development, in order to
work that conkeep them in a
healthy condition.
When
the young
man
in the city
or
country looks
around for an opportunity to practise his college athletics,
he meets with
difficulties.
He may
join
an athletic club
some kind, but he will find very few athletic clubs that
have baseball nines, football teams, or facilities for crew
of
rowing.
All active interest in these popular sports
Hkely to end with school and college days, because
impossible to find the young
men who
the time necessary for practice.
53
is
it is
can afford to give
Without practice a high
HEALTH, STRENGTH, AND POWER
standard
and unless
excellence cannot be attained,
of
teams can make a creditable showing they receive
athletic
neither popular favour nor financial support.
Then
athletic
again, the sentiment
which keeps boys up
work while
and college
at school
Add
city athletic clubs.
loss of
to
this
is
to their
lacking in the
lack of incentive the
time in getting to and from the place for practice,
and the large expense
of the reasons
why
for
membership, and we see some
the majority of young men, after leav-
ing school, cannot keep up their practice in football, baseball
and track
As
athletics.
a consequence, a large portion of the
in most of the city athletic clubs
athletic taste
who
composed
of
men
and incidentally pay their
fees to
some other man, a non-member probably, perform
their
of
join the clubs principally for social
or business purposes,
see
is
membership
for
amusement.
This tendency
radically
is
wrong and shows how far
whole athletic movement.
we have gone adrift in this
The Young Men's Christian
Association gynmasiums,
through their well-trained directors, are trying to overcome
this evil tendency
exercises
in,
by confining
and games
their attention to such
as the average
man can
participate
leaving the enthusiastic devotee of a single specialty
to look after himself.
Then there
are a large
number
of
small clubs for riding,
fencing, boxing, rowing, bowling, canoeing, golf, tennis, etc.,
where sport
is
pursued for sport's sake, and the members
54
HEALTH, STRENGTH, AND POWER
actually participate in the sports to
A
large part of the pleasure
which they
subscribe.
which one receives from
lowing some specialty comes from meeting those
fol-
who
are
equally interested and skilled in the same sport.
A
person naturally does not enjoy participating in a
game which he cannot play
which he
or in a sport in
is
not fairly skilful.
This implies practice in early youth, for
ingly difficult for a
or
man
to
game which he takes up
become
it
skilful
is
in
exceeda sport
after twenty-five or thirty
years of age.
For
made
youth should be
this reason the sports of one's later
to
embrace not only the large developmental games
such as baseball,
sports requiring
football, lacrosse, rowing, etc.,
some individual
skill
and
as fencing, boxing, wrestling, skating,
ball, tennis,
dancing,
etc.
They
but the
alertness,
such
swdmming, hand-
call for
much
less space
and fewer opponents or playing partners than the larger
games, and
them.
it is
easier to
find opportunities to practise
So important do I regard these accomplishments
in individual athletics apart from
would have every boy taught one
he
is
twenty-one years
team
or
more
contests, that I
of
them
before
of age.
much
upon what promising
and vigorous boys are likely to do for school and college
athletics, more attention should be given to what athletics
Instead of putting so
stress
are likely to do for the average school
Success in
life
and college boy.
depends largely upon energy, strength,
55
HEALTH, STRENGTH, AND POWER
courage, alertness, persistency, stamina, and endurance,
and
it is
the province of athletics to cultivate and maiQ-
manly virtues.
a young man comes
tain these
If
to the threshold of his business
or professional career without these qualities, he should
no time in trying to acquire them,
lose
them, in trying to keep them in active
If the
opportunity
offers, join
a
or
he has
if
service.
gymnasium,
or
some
of
the numerous clubs I have mentioned, for the practice
of
physical
and
sports
Avail yourself
recreation.
every chance to walk to or from your business,
more than a mile
two
or
if
of
not
Occasionally break
in distance.
into a run, stopping just short of the perspiring stage.
Don't take an elevator
if
you only have one
Skate, swim, hunt,
of stairs to climb.
fish,
as the opportunities present themselves.
of attaining physical vigour,
avenues
sport
of
are
always have home
even
closed
athletics,
to
if
or
two
flights
row, and dance
Don't despair
all of these different
you.
Remember you
and physical exercises that
you may take in your room, to fall back upon. I have
seen some excellent results obtained by the practice of
these simple exercises.
first,
is
but
if
you keep
require a little courage at
persistently until the habit
established, good will surely follow, as
course,
and you will begin to
from the
feel
a matter of
stronger and better
start.
One advantage
is
at
They
them
that they
may
these exercises possess over
many
others
be taken in the morning or evening, as
56
HEALTH, STRENGTH, AND POWER
you are dressing
clothing
is
or undressing,
necessary.
perature of the
room
As
is
so
that no change of
a general rule, unless the tem-
below 50°, the
less clothing
one
has on during exercise, the better.
Try
to get into a perspiring state, or at least a
warm
glow, before finishing your exercises, take a cold sponge
bath immediately afterward, and rub
The following
young men, which
Turkish towel.
ercises for
best results
if
is
a
down with
list of
will be
a rough
excellent ex-
followed by the
taken in the order given.
EXERCISES FOR YOUNG MEN
The Windmill.
Grand Bend.
The Signal Station.
1.
Adoration.
14.
2.
Putting the Shot.
15.
3.
Chopping Wood.
16.
4.
Standing Start
17. Hoisting Sail.
5.
Steamboat.
18.
Throwing the Discus.
6.
Boxing.
19.
Kowing.
7.
Sawing Wood.
20.
Swimming on
8.
Throwing the Hammer.
21.
Mowing.
9.
American Eagle.
22. Furling Sail.
the Back.
10. Hurrah.
23. Fighting Gladiator.
11. Clap under Legs.
24.
12.
The Long
25.
Pass.
13. Croucliing Start.
Lower Chest.
Jumping- Jack.
26. Eestoration.
57
CHAPTER
IX.
APPROPEIATE EXERCISE FOR GIRLS
Up
to ten or twelve years of age, there
why
be no good physiological reason
would seem to
girls
should not
indulge in the same physical exercises as boys of the
same
They have the same bones, muscles, and
the same hearts, lungs, stomachs, and brains, as
age.
nerves,
boys, and
sexes
these
important parts and organs in both
need the same care and attention in order to
enable them to properly perform their several functions.
Moreover, inasmuch as
restrained
by
their
clothing and
twelve years of age, than boys,
portant that they have greater
during
their
early
youth.
manner
to
run,
of out-of-door
Although
girls
are
social
all
is
it
freedom
Many
health and vigour of her matured
was allowed
more hampered and
girls are
a
life
customs, after
the more imof
movement
woman owes
to the fact that she
jump, skate, swim, and play
games with her
born a
little
the
all
brothers.
smaller than boys,
they soon overtake them in height and weight, and at
the age of twelve are actually larger upon the average
than boys
of that age.
If the girl
58
has had a
fair
chance,
HEALTH, STRENGTH, AND POWER
she can often surpass the boys of her age in physical
efficiency, as
shown by her abiHty
bicycHng, and general gymnastics.
riority over the boy,
swimming,
in running,
This physical supe-
however, only lasts for a few years
then he forges ahead of her, and by the age of twenty,
the man, upon the average,
twenty pounds more, and
the
average
woman
height, weight,
indication of
is
taller,
weighs
two times stronger than
same age. The superior
fully
is
the
of
inches
five
and strength
of the girl of
twelve are an
the importance which nature places upon
these qualities as a preparation for the duties and respon-
woman's
sibihties of the
must
have perfected within
machinery
this
At
life.
for supporting
two
this
time the
her
organism
lives
instead of one, and
must ever afterward be borne
fact
strong, therefore, as I
am
woman
the
vital
mind.
in
As
in advocating a similarity of
exercises and opportunities for physical training for both
boys and
girls
up
am
to the age of puberty, I
strong in the opinion that
the
girl's
equally
physical training
should be very different from the boy's after this period.
Not but
that girls should be permitted and encouraged
to still engage in
lized
by boys
;
many
of the exercises usually
but they must
all
be entered into with
certain
mental and physical reservations.
regard
this
health
to
athletics.
important
girls
We
and
have,
consideration
bad
then,
repute
to
A
often
failure to
brings
ill-
gymnastics and
on the part
of
anatomical structure which requires just as
59
monopo-
girls,
much
an
care
HEALTH, STRENGTH, AND POWER
and attention
to
keep
it
in good working order,
an emo-
which renders her more likely to carry the
exercises she enjoys to excess, and a functional demand
tional nature
upon her organism that renders it necessary to keep a
large stock of her power in reserve.
The exercises which are the best calculated to build
up the muscular system of a boy or girl are those of a
well-appointed gymnasium.
tions are
primarily
importance to
for,
This
is
what those
and they are
women and
the greatest
of
children, for
institu-
several
other
reasons.
All of the exercises can be carefully adjusted, regulated,
and
controlled, so that they can readily be adapted
to the strength of the strong, as well as the
weakness
of
They can also be apphed directly to strengthen
local parts and tone up the condition of debilitated organs.
They can be limited as to time and amount. They can
be practised every day in the week and during all seasons
They allow freedom of dress, and a certain
of the year.
amount of privacy, which cannot be secured on open
the weak.
playgrounds.
The most important
exercises for girls are those that
develop the muscles about the waist and abdomen, not
alone
because great muscular power in
required
of
exercise of
intestinal
this region is
women, but because of the effect which
these parts has upon both stomachic and
digestion.
Strange
enough,
it
is
the waist
and abdominal region that women have rendered most
60
HEALTH, STRENGTH, AND POWER
inert through the conventional
method
of dressing.
In
order to fortify themselves against the evil consequences
of this silly fashion of constricting the waist, waist
abdominal
supreme
this
exercises
young
in
The
the body
best
attention.
region of
girls
should
receive
developing
exercises for
which
are the Free Exercises,
may
and
gymnasium, or in one's room night and morning, when free
from the restrictions of the ordinary clothing. Then
I shall mention later, that
be practised in the
rowing, a most admirable exercise for the development
of the
muscles of the abdomen, waist, and back, as well
the arms, and shoulders, and
as those of
sliding
the
seat
best
used.
is
exercises
for
Swimming
girls,
is
legs,
if
perhaps
because nearly
one
the
of
of the
all
muscles of the body are brought into a state of gentle
The head
activity.
and every stroke
expansion.
of
thrown back, the chest forward,
the arms tends to increase the chest
is
many
So
muscles,
also,
are
brought into
action that the lungs and heart are greatly stimulated,
and
all
parts of
respiration
exercise
and
which
the
of
the sports in which
partner,
is
the
an
should practise as a precautionary
accident on the water, and
women may
Dancing, of course, every
necessarily the
this increase of
Moreover, swimming
circulation.
all girls
measure in case
body share
girl
society dancing
but that free and
it is
one of
excel.
should indulge
in,
not
that always requires a
joyous
expression
of
the
emotions through the rhythmic and graceful movements
61
HEALTH, STRENGTH, AND POWER
body and limbs which dehghts both the performer
and the observer. The self-possession and the mental
and physical poise that comes from this kind of dancing,
of the
which
taught in most gymnasiums,
is
Fencing
thing.
very
is
much
to
worth every-
is
be recommended on
Then the Indian clubs, which give
and finish to the movements of the hands
the same grounds.
so
much
grace
and arms, are such valuable agents
powers
for
training
one's
of coordination.
Juggliug with the bounding
balls,
which
so
dehghted
the maidens of Ancient Greece, and to which the Jap-
anese attribute so
much
of their
manual
dexterity,
is
an
admirable exercise for training both eye and hand to
accuracy and alertness.
Wands, dumb-bells, and chest-weights, those indispensable agents of the well-equipped gymnasium, are always
serviceable
and accessible
for developmental purposes,
so are the swings, ladders, ropes, bars,
so-called
heavy apparatus.
Learning
ladder, descend a rope, or swing
and much
how
to
and
of the
climb a
from a bar are simply
lessons in the art of handling the weight of one's
body by
the arms, which every healthy girl and boy should be
able to do.
Every
girl
should learn to ride a bicycle, and
where the opportunity presents
itself,
she should learn to
ride horseback also.
Physical accomplishments bring their mental as well as
physical equivalents, and should be considered part of the
girl's
mental education.
62
HEALTH, STRENGTH, AND POWER
many
games and plays in which girls
may engage with profit, but those which are most likely
to enlist their interest and attention are cricket, baseball,
There are
basket-ball,
active
and lawn-
hand-ball, squash,
field-hockey,
tennis.
In the playing
highly competitive games
of the
element of danger which
We
well to recognize and
resist.
have seen in the previous exercises that we have
recommended
be
it is
an
lies
carefully
movements
amount of
regulated by the
that the
the
selected,
time required,
so
to
exercising
by
through
teacher,
resistance
as
etc.,
could
effort called for
to
be
the
overcome,
meet the needs
the
of
individual.
When
stop
one
when
is
upon her own
with exciting games.
opponent to meet, or
failure to play
initiative.
It is
Here you have the
you have a position
efforts
your part
You
the whole team.
of
can start or
she desires, and the effort she puts forth
entirely dependent
where
herself, she
may
feel that
is
not so
of
an
to maintain,
cause the defeat of
you have the reputation
your family, school, society, or
class at stake.
Urged
on by admiring friends and companions, you not only
strive to
do your
best,
would not be worthy
if
but better than your
to represent your
you did not put forth your best
best.
team
You
or school
efforts to bring victory
to their shrine.
It is in this energetic unselfishness, in this persistent
and courageous
effort to
work
63
for the
good of the cause,
HEALTH, STRENGTH, AND POWER
and
it
may
to patiently strive for success, that others
as well as
yourself,
There
makes athletic games so
They teach a
boys and girls.
that
attractive to high-spirited
grand moral lesson that
all
should learn.
nothing in the nature of the games I have
is
described that any healthy girl cannot participate
enjoy,
if
enjoy
Nor
played with moderation.
is
in,
and
there anything
injurious in the nature of running, jumping, hurdling, or
swimming
efforts
in competition, provided the training
put forth are kept within reasonable
Here
is
one of the
emulation, team work,
competitive sports so
difficulties.
It
makes
interesting and
etc.,
that
and the
limits.
the
is
athletic
games and
and
exciting,
the same spirit of emulation and rivalry that makes
so likely to be carried to excess.
we have all of the conditions necessary
ment of male coaches and trainers, and
some
is
them
sacrifice,
for the
and
employ-
the overzealous-
and overstraining that has injured
of the contestants
and brought the playing
onistic games, like basket-ball
ill
it
Given two individuals,
teams or schools, determined to win at any
ness, the overstriving,
of
spirit
and hockey, by
of antag-
girls,
into
repute.
Now, the
girls arises
principal objection to athletic
from the
failure of
contests for
some educators and physical
instructors to recognize the essential differences
the sexes after the age of puberty.
As
between
I have stated
in the beginning of this chapter, before this age boys
girls
and
can engage in the same physical exercises with
64
HEALTH, STRENGTH, AND POWER
must be modified
as to meet the organic necessities of the woman.
To insist upon girls playing violent athletic games
impunity
so
after this age the exercises
;
under the same rules and regulations that govern the
contests of
boys, and to put
vigorous method of training,
but
it is
is
them through the same
not only cruel to the
suicidal to the race.
Such physical training
would probably bring
could stand
noted for
it,
its
but
it
and
such
athletic
contests
to the front the type of girl that
would not be a type that would be
feminine graces either in
Some
accomplishments.
of
figure,
manners, or
the changes that would be
brought about by such a system
of
girl,
of training I will treat
under the chapter on exercises for women.
The
free developing exercises best adapted to the use
of girls are as follows
EXERCISES FOR GIRLS
1.
Adoration.
10. Archery.
2.
Tree Swaying.
11. Clap
3.
Scooping Sand.
12. Courtesy.
4.
Paddling Canoe.
13. Diving.
5.
Hoisting
14.
6.
Swimming (Breast
7.
Striking the Anvil.
16.
Grand Salam.
8.
Chicken Wings.
17.
Throwing the Javelin.
9.
Horizontal Balance.
18.
Kowing.
Sail.
Stroke).
65
under Legs.
Wmdmill.
15. Fencing.
HEALTH. STRENGTH. AND POWER
19.
Swimming on Back.
20. Signal Station.
24.
Lower
25.
Rocking the Boat.
Chest.
Grand Bend.
26. Locomotive.
22. Furling SaiL
27. Restoration.
21.
23.
Measuring Tape.
66
CHAPTEK
WOMEN
EXERCISE FOR
With women,
men,
as with
X.
it is
exercises in their youth to practise
very desirable to learn
when
older.
games which require some
Exercises and
skill
and
and many
adroitness, like dancing, fencing, lawn-tennis,
come slowly to those who are well advanced
adult life, and for this reason many persons who are
others,
need
of physical recreation are
They do not
like
to
bring
in
in
them up.
awkwardness into
loath to take
their
unpleasant comparison with the nimbleness
and grace-
fulness of youth, and so frequently forego the pleasure
At
of practising in skilled sports altogether.
time,
women
more in need
are
of
some kind
exercise
to-day than at any time
history.
The confinements
and limitations
of shop,
during
of school life
store, office,
;
the same
of physical
their
recent
the restrictions
and factory work,
the perplexing cares and responsibilities of bringing up a
family
;
the idle and luxurious habits of the newly rich
together with the hampering and constraining influence
of
clothing, with
which
all
67
classes
are
more
or less
HEALTH, STRENGTH, AND POWER.
upon our women which are
detrimental to their health and vigour, and which must be
met as far as possible by more sanatory methods of living.
oppressed, impose conditions
The hours spent
in the schoolroom, added to the hours
much with
required for study at home, interfere very
natural growth and development, and unless something
is
done to provide for more physical activity than
is
required in following out the ordinary school curriculum,
the
average
reaches
girl
She has
enfeebled condition.
cases
it
maturity in
more or
a
built a brain, but in
less
many
has been at the expense of her body, and muscu-
lar ^weakness, malnutrition, pallor
and other nervous
blood, hysteria,
The
evidence.
from want
rapidity with
of
which women recover
what they should have
their every-day lives,
factor in
more physical
good red
troubles, are quite in
normal condition when they take systematic
an indication
of
—
their
exercise, is
as a constant
less brain worry,
and
activity.
The economic conditions which make it necessary for
many women and girls to earn their living and contribute
to the support of a family, are bringing about sad physical
results in
many
instances.
Division of labour, which has
so restricted the physical activity of
ful
in its
women.
generally given or
ingly
little
is
equally bane-
upon the health and physique
influence
Women,
men,
of
being regarded as the weaker sex, are
fit
physical
into positions
effort,
which require seem-
such as clerks, stenographers,
typewriters, cashiers, bookkeepers, saleswomen, waitresses,
68
HEALTH, STRENGTH, AND POWER
factory employees, etc.
But, as a matter of
fact,
the con-
fined positions in sitting or standing, the constant use of
small groups
of
muscles,
many women have
tension under which
much more
and the continued nervous
fatiguing
than the
to
work, are
employment
larger
of
groups of muscles in more strenuous efforts with frequent
intervals of rest.
"
go
stale "
relief
of
this class
will give
would
a college football player
under the peculiar muscular and nervous strain
which hundreds
What
Many
them
women are going through daily.
of women most need is something
that
a broader range of physical activity and
Something that combines
from nervous tension.
amusement
well-equipped gym-
the elements of rollicking fun and innocent
with helpful, corrective exercises.
meet the needs of all
best meets the peculiar needs of the working
a gymnasium with a pleasing, competent in-
nasium that has something
classes,
girls,
—
structor, inspiring music,
corsets
dom
A
may be
to breathe
and agreeable comrades
laid aside for
and
to
an exercising
suit,
;
where
and
free-
move be thoroughly enjoyed.
know that many of the great manu-
to
It is gratifying to
hke the Plant Shoe Factory, in
Eoxbury, Mass., the National Cash Eegistry, at Dayton,
Ohio, the Ludlow Company, at Holyoke, Mass., and
many others, are providing well-furnished gymnasiums,
facturing establishments,
with instructors, baths, resting-rooms, restaurants,
for their employees.
improved
service,
etc.,
It is also gratifying to learn that
and the time saved through the reduc-
69
HEALTH, STRENGTH, AND POWER
tion in the
amount
of sickness
on the part
of the employees,
more than compensates the employers for
expended in behalf of physical recreation.
Where
girls
are
attending
all
have
living in offices, stores, or factories, they
housework, and the burden
or inclination for
money
earning their
or
school,
the
little
of
time
keeping
the family together, and attending to the household duties,
Under such circum-
usually devolves upon the mother.
stances, she is rarely in need of physical exercise,
she
is
often in need of physical recreation.
But
of
to
of late years, the cares, responsibihty,
housekeeping have induced
live
though
many
and expense
families to board or to
in apartments, where the physical efforts required
keep one's home or rooms in order have been greatly
Where
reduced.
families are so situated, the
women
of
the household frequently do not have enough muscular
work
to do
to
keep them in good condition.
If
this
freedom from the necessity of making strenuous physical
efforts is
accompanied by overeating, and luxurious habits
of hving,
then obesity and ill-health speedily follow.
This
much
is
one of the evils that always accompany too
prosperity,
«
111
and prompts the poet
fares the land, to hastening
Where wealth
I
to sing
ills
accumulates, and
a prey,
men
decay."
have dwelt at some length upon the importance
physical activity for
desirable for
them
to
women, not because
it
of
will ever be
compete with men in work requiring
70
HEALTH, STRENGTH, AND POWER
great muscular strength, but because
it
a matter of
is
organic necessity.
Two-thirds of the body weight consists of bones and
muscles, and these parts can only be kept in condition
by performing the functions
for
which they were
created.
In performing these functions, they not only improve the
quality and tone of bones and muscles, but they improve
the health and strength of the entire system, including
and pelvic organs, through
brain, nerves, heart, lungs,
the
produced upon the
effect
respiration,
circulation,
digestion, etc.
The possession
blood
may
of large
muscle areas into which the
be drained at times, to relieve blood-pressure
in the brain or pelvis, is a matter of the greatest importance,
and often constitutes the difference between a
enjoyment and one
Now
the
way
by engaging
life of
of periodic misery.
to acquire these large muscle areas is not
in feats of strength, or in entering
upon the
games and competitive
athletics,
practice of antagonistic
— but by engaging
in exercises that require greater con-
tinuity of effort and a less expenditure of nervous energy.
Some
of the exercises that are well calculated to
produce
the desired effects I will illustrate at the close of this
chapter.
Exercises
which
a considerable
require
conscious contractions of the muscles,
and followed by more or
less
number
of
made rhythmically,
complete relaxation, seem to
contribute most to their general nutrition.
71
Many women
HEALTH, STRENGTH, AND POWER
are often deterred from
through fear
need be
of acquiring " large
little
women
making conscious muscular
knotty muscles."
fear of this, as all the
efforts
There
muscle that most
are likely to attain is pretty sure to be covered
with more or
Some
less adipose tissue.
of the recreative exercises in
which women may
indulge with profit from maturity on through middle
swimming,
are walking, bicycling, rowing,
running.
Walking
golf,
life
and gentle
in a short skirt, with good walking
shoes, across country,
up
hill
and down,
an admirable
is
exercise for the development of the lower extremities,
and
improving to some extent the respiration and
cir-
for
culation.
Bicycling,
again,
is
which I
am
glad to see coming into fashion
especially valuable
for
heavy women.
walking they have to support their
own
acquired muscular power in so doing.
machine supports the weight
weight, and have
In bicycling the
of the body,
and the well
developed muscles of the lower extremities are
do the pedaling.
person
is
induced to ride farther, and get out into the
of air
fields,
and a thorough
and scene bring good cheer and refreshment.
The bicycle
is
a better all-round
walking, and the handle-bars,
made to aid the respiration.
Kowing and swimming are
girls,
left free to
Under such circumstances the heavy
country, where blooming trees, green
change
While
if
leg developer
used properly,
as valuable to
than
may
women
be
as to
but they should be practised in moderation, because
72
HEALTH, STRENGTH, AND POWER.
of the large
quent strain
Golf
is
number of muscles involved and the
put upon the heart and blood-vessels.
especially advantageous to
it
game
calls into particular action the
and front and
the waist
be-
is
large
and
fleshy, this
golf tends to broaden
corset, as it
muscles of the chest
side walls of the waist
on the other hand, the waist
this
woman, not only
takes her out iato the open country, but because the
cause
if,
conse-
and abdomen.
game tends
is
If
to reduce it
narrow and constricted,
It is a splendid antidote to the
it.
tends to develop the abdominal muscles which
garment makes
inert.
For
this reason golf is a better
game physically for women than for men, as these muscles
are more important vitally to the former than to the latter.
As Mosso, the distinguished physiologist, says, " In their
lives women have terrible moments when weakness in
the contraction of these muscles prolongs the labour of a
mother and sometimes causes her death."
muscles upon which the Greeks laid so
their
of
male and female
statues,
and
which they prescribed so many
These are the
much
for the
stress in
development
exercises.
All exercises should be considered especially advantageous for
women
in proportion as they give
employment
to the respiratory muscles of the chest, the muscles of the
spine,
and the muscles
of the waist
and abdomen.
Of course there are many mental, moral, and
advantages in
athletic
games, but I
am
narrowing myself down to a consideration
cal advantages, which, after all, is
73
social
intentionally
of their physi-
what they
are practised
HEALTH, STRENGTH, AND POWER
I maintain that
for.
women
cannot compete successfully
in men's games, under men's rules, without acquiring traits
and physical
which are
characteristics
mas-
essentially
any more than men can engage in woman's work
The term,
without becoming more or less effeminate.
culine,
manly
sports, implies that
they are sports which tend to
make men more manly, not women more womanly, and
yet the latter's feminine characteristics are just as essential
to
the welfare of the race as the former's manly
qualities.
In the early history
more nearly
lives
alike,
alike both mentally
As an
and physically than they are to-day.
illustration,
with those
compare the Indian
white people.
of our
the latter look unlike.
marked
mankind women and men led
and consequently they were more
of
women and men
The former look
alike,
This divergence of the sexes
characteristic of progression
among highly
is
a
civilized
races.
Woman's
instincts teach her that her
fluence in the world depend
from man.
her
sex,
she
For
upon making
this reason,
has
power and
herself different
and in order
to accentuate
encumbered herself with
constricted herself with corsets for
years.
Although these
woman
physically
skirts
and
some three thousand
artificial restraints
have hampered
and organically, they have
helped to preserve her identity.
in-
Long
hair,
at
least
smooth
skin,
broad hips, slender waist, sloping shoulders, large thighs,
well developed
mammae, and small
74
wrists, ankles, hands,
HEALTH, STRENGTH, AND POWER
and
be regarded as feminine char-
feet will continue to
acteristics,
and the vast majority
these ideals long after the
of
brawny
women
will adhere to
athletic girls
manly women have had their day.
While rejoicing, therefore, in the emancipation
from anything that interferes with the
of
of
woman
development
her body, limbs, and vital organism, let us be sure that
we do not recommend
development exercises
to
full
and the
unsex
and
for
that,
her adoption as an aid to this
when pushed
to extremes, tend
games
I refer to the highly competitive
her.
athletic contests
now
being introduced into
many
of
the schools and colleges for women.
In order to keep these exciting games and contests
within the bounds of safety, a careful system of training
should be taken in preparation, and the rules so modified
that the time of playing, distance run, height jumped, and
weights thrown,
etc.,
shall only be about one-half that
expected of men.
To many who read
I have thought
it
this
book
it
may seem
absurd that
against carrying athletics to excess, realizing
more women need
exercise, rather
yet from
my
frequently for
women
that many
necessary to caution any class of
to be stimulated in their efforts to take
than to be repressed.
official
This
is
very true,
position I have been appealed to so
my opinion
as to the advisability of
women
participating in athletics that I have taken this occasion
to give expression to
my
views on the subject.
Probably the great majority of
75
women have
little
oppor-
HEALTH, STRENGTH, AND POWER
tunity or inclination to practise
games
many
I have enumerated.
of these
women
I
many
of the sports
and
know, however, that very
are sadly in need of the life
and
health-giving influence of some kind of physical exercise.
To these women, and to all others who enjoy the pleasures
of right living and well being, I recommend the following
list of free movements and rhythmic exercises.
EXERCISES FOR
WOMEN
Hay.
1.
Adoration.
13. Pitching
2.
Courtesy.
14. Bowling.
3.
Throwing the Javelin.
15.
4.
Hoisting
16. Pulling Eope.
5.
Striking the Anvil.
17.
6.
Clap under Legs.
18. Paddling Canoe.
7.
Mercury
19.
Swimming on Back,
8.
Furling
20.
Windmill.
9.
Overhead Bowling.
21.
Archery Movement.
10. Fencing.
22.
Ptowing.
11. Tree Swaying.
23
Chicken Wings.
12.
Sail.
Poise.
Sail.
Mowing.
Measuring Tape.
Signal Station.
24. Hurrah.
76
CHAPTEE
XI.
THE BEST FORM OF EXERCISE FOR MIDDLE-AGED MEN
At
the age of thirty or thirty-five most
men
are well
The cares and
demand more time
established in their business or profession.
responsibilities of life are beginning to
and
attention,
and
becomes more and more
it
difficult to
break away from the desk, counter, or bench for regular
exercise or systematic physical recreation.
Moreover,
if
the exercise requires companionship and the cooperation of
skilled players, as baseball, football, lacrosse,
of the other
their
games,
becomes
difficult for all to
arrange
engagements so as to meet at the club or grounds at
a given hour.
more
it
and some
active
The
players,
field is
preoccupied by younger and
and you are forced to take your
chances with them or to abandon this kind of sport for
ever.
This in brief
many who have
is
the history of the experience of
tried to
carry the sports of their youth
and early manhood into mature
Under natural
life.
conditions there
is
no reason why baseball,
lacrosse,
and cricket should not be practised up
of forty,
and in some cases even
longer.
to the age
All the organs of
the body are fully developed, all of the bones have con-
77
HEALTH, STRENGTH, AND POWER
solidated,
and the muscles are capable
greatest strain
But we
and rendering the greatest
are constantly reminded that
We
under natural conditions.
life
under
artificial rules
up
we
are not living
game
restrictions,
in shops, offices,
houses, and assume positions, habits,
are detrimental to us individually,
may
service.
are playing the
and unnatural
require us to shut ourselves
our efforts
of standing the
of
which
and ware-
and customs which
however the
results of
serve to advance the condition of humanity
as a whole.
.
We
allow ourselves to become prematurely old, and
to be burned out before our time, not because the real
exigencies of
life call for
but because the
spirit of
any such unnatural consumption,
the age and the high tension of
present business methods seem to
demand
Moreover, this individual activity
and more mental and
on.
less
Steam-power and
heavy burdens
and
their mental efforts, to
becoming more
less physical as
electricity
of the world,
is
it.
are
now
and men are
time goes
bearing
striving,
the
through
keep up with the increased volume
work that is poured in upon them, by the use of those
swift and powerful agents.
But it requires a large consumption of fuel to generate
of
steam and
electricity; it also requires a large
tion of food to generate mental
consump-
power and nerve-force.
This food must not only be collected and prepared outside
of the body,
lated,
but
it
must
also be properly digested, assimi-
and distributed within the body before
78
its
force-
HEALTH, STRENGTH, AND POWER
can
value
made
be
available
mental or physical
for
efforts.
vital processes involve the action of heart, lungs,
These
stomach, and other organs, which
is
it
the province of
certain kinds of physical exercise to develop
When
a healthy condition.
tenths of
all
work
vital
the food consumed
service, before
him
is
considered that ninerequired to sustain the
body heated up and ready
for
any external work can be done, one begins
some
of the responsibilities
in looking after his
Fortunate
is
in
important organs, and keep the in-
of these
ternal machinery of the
to realize
it
and keep
own
which devolve upon
organism.
he who brings to mature
is
life
well devel-
oped respiratory and circulatory organs and an
More fortunate
manage and care for
the
efficient
man who
digestive apparatus.
still is
knows how
these organs during
to
the trying period of middle
life.
The man who was athletic during his youth and early
manhood feels well and strong, eats heartily, and sees no
reason for changing his mode of living, though his occupation
office
or
no
now
is
largely mental and he
is
confined to his
and desk eight or ten hours a day, taking
This
exercise.
is
a fatal mistake.
little
Very soon the
digestion will be impaired and various forms of dyspepsia
will begin to
make
their presence felt, such as constipa-
tion, distention of the
eructations,
and
stomach, flatulency, heartburn, acid
feelings of heaviness, dulness,
pondency.
79
and des-
HEALTH, STRENGTH, AND POWER
The
grow more
circulation will begin to
hands and
feet will be frequently cold,
feeble, the
and passive con-
gestions of the blood in the head, lungs, hver, or intestines
will prove troublesome.
Sometimes attacks
and
of vertigo will occur, or palpitation
The lungs and throat wiU
irregularity of the heart.
be troubled with an increased secretion of mucus.
Shortness of breath will ensue after the shghtest
and
of
amount
this difficulty in respiration will lessen the
oxygen taken into the system.
effort,
This will occasion an
accumulation of by-products in the blood and tissues
which ought
to
have been oxidized
or
burned up, and the
clogging of the tissues with these products leads to gout,
gravel,
rheumatism, or the fatty degeneration
of
some
of
the most important organs and parts of the body.
To allow your system
to get into this condition is like
allowing your stove-grate to be clogged with ashes and
clinkers,
rust,
your funnels with
and your sink pipe with waste and
and disease follow
Men who
cise in their
in
your water-pipes with
soot,
some
Trouble
dirt.
as a matter of course.
have been accustomed to take vigorous exer-
youth should do one
of three things
active occupation, greatly reduce the
:
engage
amount
of
food they consume, or enter upon the regular practice
of
some form
of
exercise
that
properly digest and assimilate
The best kind
will
enable
them
to
it.
of exercises for
men between
thirty
and
forty to take, in order to keep the heart, lungs, stomach,
80
HEALTH, STRENGTH. AND POWER
and brain in good condition, are mild forms of running
rowing, swimming, horseback-riding, hand-ball, and lawnAfter forty years of age and until over
tennis.
of the
if
above exercises
may
fifty, all
be continued in a mild degree
the individual has been long accustomed to them.
But
would be inadvisable, if not dangerous, for a person
over forty to start in upon the practice of most of these
it
exercises.
Walking, hunting, shooting,
fishing, bowling, golf,
bicycling would be more appropriate exercises for
they approach
fifty
years of
age.
If
and
men
one avoids
as
hill-
climbing in bicycling and walking, the above group of
exercises
may
be practised in moderation up to sixty and
The guiding principle for exercise after forty
should be slow and easy efforts long continued, instead of
over.
violent or vioforous efforts at shorter intervals.
Where men have
not been accustomed to take any kind
of physical exercise during their youth,
know
it
is
often a per-
what to do in this direction
This is espeafter thirty or forty years have gone by.
cially the case if the occupations in which they have
plexing question to
just
engaged are mental or sedentary ones.
Where young men
devote
all their
course,
is
are
too
studiously inclined and
attention to mental pursuits, the brain, of
the part that
is
most developed.
The
lion's
share of the body's nutriment has been directed there to
increase
its
growth and development, and
all of
the blood-
vessels flowing to the brain are correspondingly enlarged
81
HEALTH, STRENGTH, AND POWER
to
meet the demands that have been made upon them.
The
rest of the body, including the heart, lungs, stomach,
and muscles, have been made the slaves
of the brain, and,
having been deprived of their just share
of
blood, the
body's food, they have not attained the power and
effi-
ciency of which they were capable.
But at the age of thirty the opportunity for building
up and improving any organic structure has passed. The
capacity of the vital organs have been gauged to meet
the requirements of the brain, and after middle
can rarely be made to exceed this function.
they
life
Not
unfre-
quently some one of these organs becomes weak and
debilitated because
and a diseased
heart,
and a
does not have enough work to do,
it
Weak
state soon follows.
rebellious stomach,
lungs, a feeble
with flabby muscles and
emaciated limbs are the usual accompaniments of a hfe
of
Sometimes a person
exclusive brain-work.
mental habit
aches,
finds himself troubled
confusion
of
thought and
of
this
with frequent head-
He
sleeplessness.
is
advised by his physician to take up horseback riding
or
He
some other equally
interesting
and
spirited
exercise.
returns every time with more headache and feehngs
of exhaustion,
and not infrequently forswears
exercise for ever
after.
all
kinds of
In this case the trouble
arises
from taking exercises which are too stimulating to the
heart.
When
the heart
is
made
to beat faster than usual,
the blood flows more rapidly throughout the body, but
more especially into those parts where there are the
82
HEALTH, STRENGTH, AND POWER
In the constant head-worker the freest
freest channels.
channels are always in
the
and the blood
brain,
fre-
quently flows to this part in excess after vigorous exercise.
Hence the cause of congestive headaches in such cases,
and the condemnation of exercise as a means of relieving
This case
them.
If this
tomed
man
is
a typical one.
in his
himself
to
youth and early manhood had accustake
systematic
physical
exercise,
thereby developing the large muscles of the trunk and
limbs as they ought to be developed, they would, when
used, act as reservoirs for the surplus blood that occasioned
the throbbing head, and
relief.
Congestion of the
the body
may
liver,
bowels, and other parts of
frequently be relieved by those accustomed
to exercise in the
It
brought about almost instant
same way.
man
behooves every
to develop his muscles during
and
to learn
and practise some game or exercise
which he may
practise
and enjoy
his youth,
Where
this has not
ages through middle
vigour to sustain
he grows
older.
been done, and the man, as he voy-
life,
him
as
finds himself in
need
in his daily work, let
of physical
him remember
that he must begin slowly and cautiously to acquire this
desired result.
Don't begin by holding the limbs rigid and making the
muscles hard and tense, for this process shuts the blood
out of the muscles, and uses up too
You
will get
much
nerve-force-
by entering upon the
slow, rhythmic movements, which
better results
practice of a series of
much
83
HEALTH, STRENGTH, AND POWER
call for the action of the large
muscles about the chest,
back, and abdomen, and which are such a powerful aid to
the internal organs in performing their functions.
The
list of
exercises given in this
adapted to those in middle
life
book which are best
are as follows
EXERCISES FOR MIDDLE-AGED
1.
MEN
CHAPTEE
XII.
EXEECISE IN OLD AGE
Among
human
beings,
who
of those
animal
animals and in the primitive conditions of
no
is
to prolong the lives
are approaching old age.
As
soon as an
unable to maintain a footing in the world, to
is
fight his enemies,
he
made
efforts are
and gain food and shelter
for himself,
quickly exterminated.
Among
savage tribes, where food
struggles for existence
cal strength
is
and the
depend almost entirely upon physi-
and hardihood, the aged are
fight or left to starve.
scarce,
Even
killed off in the
in the semi-civilized races,
the worth of the individual to the
community grows
in the declining years of his hfe, and the younger
who can
less
men
bear arms, and endure the hardships of war and
the chase, are given the preference in the struggles for
existence.
In exceptional
where the
chiefs are strong
cases,
among
savage tribes,
and vigorous and possessed
community, they
are suffered to survive, and are frequently protected and
cared for by their people even when well advanced in
of superior
knowledge
of value to the
years.
85
HEALTH, STRENGTH, AND POWER
In the highly civilized nations,
institution, the
government count
where
for so
the
society,
much, he who
can render the most valuable service to the community
as a whole
Inasmuch
an average
most indispensable
is
as
now
it
to its welfare.
requires about thirty years, nearly
lifetime, to prepare for the highest duties
and
responsibihties of citizenship in our present-day civiliza-
men
tion, the services of
of age, experience,
and accumu-
wisdom have become more and more valuable
the community.
lated
to
At
the present time, property interest, established repu-
tations, broader fields of observation, a greater financial
power, and, above
possessions of
men
which are likely
character,
all,
to be the
of age, take the place of the superior
physical vigour and agility of the younger men, which
figured
so prominently
maintenance
One can
in
the
early
struggles for the
of life.
recall
numerous instances
Moltke, Bismarck,
De
Lesseps,
Queen
like Gladstone,
Victoria,
Von
Pope Leo,
many others who
men after they had
Herbert Spencer, Lord Salisbury, and
rendered great service to their fellow
reached the age of threescore and ten.
The present age
on the part
burdens of
of
is
men
life
They become
so strenuous that there
of
affairs
is
a tendency
to carry the strains
into their declining years.
so centred
and absorbed in
their great
interests that they find it very difficult to relinquish
to
and
younger men.
S6
them
HEALTH, STRENGTH, AND POWER
The habit
men
many
work, and the
of routine
ties that
to their business or professional associates,
bind
make
it
hard to leave the traces, and surrender one's position to
own
Then, too, one's pride in his
others.
powers, and a
reluctance to admit even to himself that he
old,
keep
many
a
seek to lighten
man
his
in
is
growing
heavy harness when he should
Unfortunately, some
burden.
are
compelled by misfortune or necessity to continue the
Some
struggle to the bitter end.
at the
same time pathetic cases that
have been among men who have
competency
late in life,
most
of the
I
and
have ever known,
their pecuniary
lost
and have had
heroic,
to enter the battle
anew.
by a
It behooves every one to strive to lay
sum
of
money, during his early or middle
safely through his declining years,
every
man
to conserve his energy,
vital resources, that
and
life,
it
and
so
sufficient
to see
him
also behooves
husband his
he may bring his organism to the
close of life without a
premature collapse or a sudden
breakdown.
With
the comforts and conveniences of modern
the period of old age to a
pleasant,
if
service in
not
life,
are attainments
man
life,
in health should be a
happy one. How to prolong one's
and to grow old gracefully and happily,
a
worth striving
for.
I have already alluded to the necessity of lightening
one's
burden
menced.
after the period of old age has fairly
This
does
not
mean
87
that
all
physical
com-
and
HEALTH, STRENGTH, AND POWER
mental activity should cease, or that a
upon a prolonged period of
he has passed the summit of
upon the
"
decline.
Humphry,
in his
From
It simply
rest.
his
man
should enter
means that
powers and has entered
birth to maturity," says Doctor
book on old
age, " there is
an increase of
bodily material, an increase of activity, an increase of
strength
;
from maturity onward
is
a lessening of material,
a lessening of activity, and a lessening of strength.
As
in
the early stages of development the material absorbed and
the strength attained were in proportion to the require-
ments, and
all
the organs and tissues of the body adapted
themselves to the demands made upon them, so in the
later stages, as age advances, there is the
adjustment
the organs
of
and parts
same harmonious
to
the
lessening
weight and the diminishing energy and activity that
is
taking place.
"
and
During the time that the bones are becoming lighter
less capable of offering resistance, the
muscles become,
and weaker, and with a narand the associated vohtional and
in like proportion, lighter
rowing range
of action,
other nerve apparatus exhibits a corresponding lowering
of
The
energy and force.
indulge in athletic sports
loss of will to
is,
run and jump and
or should be,
commensurate
with the inability of the muscles to effect the requisite
movements, and
"
of the
The weakening
ticity of
the
blood- current
of the heart
arteries
;
bones to bear the requisite shocks.
and the diminished
elas-
provide a proportionately feebler
and a lower digestive power, and a
88
less-
HEALTH, STRENGTH, AND POWER
ened appetite provide a smaller supply
enough
of fuel, to feed,
not
Thus the capacity
diminishing, and the demand for it and the
it are diminishing also
and all are diminish-
to choke, the slowing fires.
for action is
material for
;
ing in due ratio to one another. It
at all periods of
especially
life,
may
be said, indeed, that
the healthy and well-working, and
the enduring,
quality
of
the body, depends
upon a good adjustment, a good balance, of the several
parts and it is upon the well-ordered, proportionately or
;
developmentally regulated decline in the several organs
that the
passed,
stages
which succeed
and that crowTi
of
to
maturity are safely
physical glory, a healthy old
age, is attained.
"A
time comes at length when, in the course of the
descending developmental processes, the several components of the machine gradually grow weaker and slow
down, a time when the nervous, the
respiratory organs have
another going
watch or
circulatory,
and the
not force enough to keep one
then the wheels stop Hke those of a
;
clock,
and a physiological death terminates the
physiological decay."
In order to meet these gradual changes in the system
as one
advances toward old
age,
should be gradually slowed down.
should be made upon
all
of
the whole organism
Less and less demands
the bodily functions, but
more and more attention should be paid
light,
proper
food,
clothing,
environment.
89
bathing,
to fresh
and
air,
sun-
immediate
HEALTH, STRENGTH, AND POWER
Gentle, all-round activity of body and mind, followed
by frequent
intervals of rest, should be the rule.
in excess.
In order to meet the
taking
place
heart,
lungs,
specific
Nothing
changes that are
the bones, muscles, tendons,
in
nervous
system,
arteries,
special precautions
etc.,
should be observed in taking any kind of exercise.
Exercises and games that require sudden, quick, and
forceful efforts, like boxing, tennis, hand-ball,
Exercises that require extensive body bend-
be avoided.
ing,
and stretching, although admirable as a
reaching,
means
warding
of
should
etc.,
off
some
of the infirmities of old age,
should also be avoided after the evidences of old age have
become
established.
Fencing, dancing, and exercises of skill which keep the
nervous;.system under great tension, should be abandoned,
also rapid walking, running, bicycHng, rowing,
swimming,
horseback riding, basket-ball, and
and sports
all exercises
that bring great strain upon the lungs, heart, and bloodvessels.
ercises
Cricket, golf, bowling, bicycling,
that
may
be followed in
and other ex-
may
moderation,
be
continued up to seventy or eighty years of age.
The
safest
exercises,
however, are walking, carriage-
riding, billiards, etc., that give gentle activity to
mind, and
As
may
be indulged in great moderation.
in infancy
and early childhood
with simple movements
as age advances,
these simple
body and
all exercises
of the arms, trunk,
and
began
legs, so
and one returns to second childhood,
movements should again be
90
relied
upon
to
HEALTH, STRENGTH, AND POWER
keep up
current,
life's
and promote the necessary
changes upon which health in old age so
We
much
tissue
depends.
have seen that movements taken without apparatus
are very vigorous
and tax the heart and lungs to a con-
siderable extent, because so
into action.
The
many muscles
best selection of
are brought
movements
for elderly
persons are given at the close of this chapter.
These should be practised daily with great care and
moderation, taking the slowest rhythms, and pausing fre-
quently for
At
rest.
the same time, one should enter
with the heartiest interest into the
the
home
afford.
exercise supply
Hold on
affairs of
what the
to hfe tenaciously,
day's
and
life,
making
work does not
life
will hold on
to you.
EXERCISES FOR ELDERLY MEN
1.
Measuring Tape.
10. Adoration.
2.
Paddling Canoe.
11.
3.
EockiQg the Boat.
12. Pitching
4.
Swimming
13.
Archery Movement.
5.
Chicken Wings.
14.
Signal Station.
6.
Tree Swaying.
15. Driving Stakes.
7.
Mowing.
16. Pulling Eope.
8.
Fencing.
17. Bowling.
9.
Striking the Anvil.
18. Eestoration.
(Breast Stroke).
91
WindmiU.
Hay.
CHAPTEE XIIL
FRESH AIR AND BREATHING EXERCISES
A MAN breathes
upon the average about twenty times a
minute, or 28,800 times every twenty-four hours.
Any
activity
one
is
function of the body that requires this incessant
day and night must be an important
one.
If
deprived of air even for a short time, a feehng of
suftbcation immediately ensues,
and
if
the air
from the lungs for a few minutes more, Hfe
is
itself
withheld
becomes
extinct.
Several historical incidences are on record where a large
number
of persons died in a
impure
air.
very short time from breathing
In the Black Hole at Calcutta, of the 146
persons confined, 123 died in one night.
In a prison in
which three hundred Austrian prisoners were placed
the
battle
of
Austerlitz,
260 died very
rapidly.
after
The
steamer Londonderry had a large number of emigrants
confined below during a storm
raised,
air
it
most
of
;
when
them were found
which has once been breathed
has lost a large part of
its
dead.
is
the hatches were
The
so deadly is because
oxygen, which
92
reason that
is
a life-giving
HEALTH, STRENGTH, AND POWER
property, and taken on an increased
amount
of carbonic
and organic substances which are rank poisons.
Under ordinary circumstances, the air breathed is vitiated
acid
so slowly that its
poisonous effects are not perceived.
The sense
becomes blunted and
of smell
inert, a little
mental dulness, drowsiness, and some headache perhaps,
are the only warning
symptoms, and these are often
attrib-
uted to other causes.
It is the inability of
most persons
to detect
any injurious
makes them so indifferworkshops and living-rooms.
properties in the air breathed that
ent to the ventilation of their
Most persons
cool
air,
are,
however, very sensitive to draughts of
and consequently tend to regulate the quahty
breathed by
its
freshness.
If
temperature rather than by
purity and
a person feels cold, nothing seems more
natural than to close the doors and
ingress of the outside
air is
its
of air
air.
windows and stop the
In so doing,
of course, the fresh
not only kept out, but the impure air that has been
breathed
is
kept
in, to
be breathed over and over again.
Thus persons who would think
it
highly objectionable to
bathe their bodies in water that had been bathed in by
others, frequently take into their lungs air
which has been
From
a vital stand-
repeatedly used again and again.
point the
former process, though not pleasant,
injurious, whereas the latter process
is
is
not
vitally harmful.
It is estimated that forty per cent, of the total mortality
is
caused by breathing impure
Yet as long
air.
as people herd together in cities
93
and towns,
HEALTH, STRENGTH, AND POWER
as
the custom in all civilized communities, a certain
is
amount
of vitiated air
must necessarily be breathed.
The
much
fresh
great problem in ventilation
to supply as
is
and reduce the amount
air as possible
minimum.
The best way
of
impure
air to
a
of obtaining fresh air is to secure for
each person as large a volume of
air to
breathe as
is
practicable.
Under ordinary circumstances, each individual
about four hundred cubic feet of
hours.
every twenty-four
air
Each person should have
requires
at
least
250 cubic
feet of air-space in every school or recitation-room, three
hundred cubic
feet in
his
cubic feet in his dwelling,
sleeping-room, four hundred
office,
or study-room,
Even when
thousand in his work or exercise room.
large
volume
of air
and one
this
can be secured for each individual,
would soon become foul unless
it
it
were frequently changed.
The best way to change the air in a room is to open
the windows and doors occasionally and let the wind blow
The windows should always be opened a little
through.
By
at the top and bottom when the room is occupied.
putting a narrow strip of board at the bottom of the
window-frame, the current of
so as to protect
of the
A
window
air
may
one from draughts.
or a screen
may
be directed upward
A
curtain at the top
serve the
same purpose.
few practical hints as to the management
for breathing
of the air
and living purposes may be serviceable.
Keep the temperature
of
your room as near as possible to
94
HEALTH, STRENGTH, AND POWER
mean temperature
the
of the climate in
which you
live.
The best temperature for health and work is between 60^
and 70° r. Open fireplaces or Franklin grates are prefer-
When
able to hot-air furnaces or air-tight stoves.
radiators are used
steam-
advisable to have a pan of water
it is
placed upon them, so that the evaporation from the heated
water will render the
It
is
much more
air less dry.
hygienic,
as
well as
economical, to try and keep the body
much more
warm through an
increase of clothing rather than an increase of external
heat.
To the young and
vigorous, continued heat is
more
injurious than continued cold.
Cultivate the habit of breathing through the nose at all
Do not talk in the cold air immediately after being
in a warm room.
On the other hand, it is better not to
go immediately into a very warm room after running or
times.
riding in the cold
Either practice
air.
may
give you all the
symptoms
of a
bad cold in the head.
If possible secure a sleeping-room in
which the
direct
rays of the sun enter sometime during the day.
Do
room
not use the sleeping-room as a study, work, or livingif
any other room
is
available for these purposes.
If
compelled by circumstances to use the same room
for
working and sleeping, see that
it
is
thoroughly aired
every night before retiring.
Eemember
lamp and every gas-burner
consumes more oxygen than several persons, and make
that every lighted
95
HEALTH, STRENGTH, AND POWER
allowance for an increased supply in ventilating your
apartment in the evening.
Many
persons, realizing the importance of fresh
upon the presumption that
much
of
of
it.
it
impossible to get too
is
Eespiratory experts, so called,
what they term " breathing
act
air,
exercises,"
make a
and
all
specialty
persons are
advised to practise these exercises as a means of increasing their vital capacity and organic power.
Where
the lungs are weak and there
susceptibility to consumption,
it
is
any tendency or
absolutely necessary
is
that the person should have not only fresh air to breathe,
but that he should frequently take long, deep breaths, and
get as
much pure
air into his
lungs as possible.
It is also
desirable for all persons, at all times, to keep the chest
walls as flexible and mobile as they may, and to see that
their respiratory apparatus is in
To base a system
ever,
good working
of physical training for every one,
upon breathing
exercises alone,
up the body generally by blowing
fallacy.
It
is
order.
and expect
how-
to build
into a spirometer,
is
a
a fallacy, however, built upon such a plausible
foundation, backed by the dread of that very prevalent
yet terrible disease, consumption, and by the fear that any
attention given to the development of the muscular system
detracts just so
many
much from
one's vitality, that a great
persons confine their physical training to breathing
or lung exercises.
This
is
a perversion of physiological
truth which should not be allowed to go unchallenged.
The primary
object of respiratory activity
96
is
not simply
HEALTH, STRENGTH, AND POWER
as a sort of clearing-house,
from which some
of the
oxygen
could be sent to the rest of the body,
of the inspired air
and some
to use the lungs
hmgs, but
to carry nourishment to the
of the carbonic acid received
from this source
could be eliminated from the system.
The amount of external respiration is always determined by the amount of internal respiration, that is, by
the amount of chemical activity that takes place in the
muscles and tissues of the general system.
Assuming that the total lung capacity of the average
adult is 350 cubic inches, only about thirty cubic inches
are required to satisfy the
demands
of ordinary inspira-
Should the person, however, engage in very violent
efforts, such as are sometimes required in rowing, run-
tion.
ning, or
swimming
contests, then each inspiration
and each
expiration might be increased one hundred cubic inches,
and the number
creased.
This
of respirations a
This residual
air,
in-
leaves in the lungs over one hundred
still
cubic inches of
minute be greatly
which no physical
air,
effort
can expel.
however, mingles freely with the air
taken in at every inspiration, and
effects
the changes which
take place between the air in the lungs and the blood in
the capillaries.
acid
is
though
efforts
This exchange of oxygen and carbonic
always in proportion to the work being done,
persons in training
with
less
can usually make greater
destruction of
tissue.
Every one
familiar with the fact that he breathes harder
when
active than
he does when he
97
sits
and
still.
is
faster
Doctor
HEALTH, STRENGTH, AND POWER
Edward Smith found by experiments, made some years
ago, the relative amount of air inspired during different
forms of muscular exertion.
Thus, letting the amount inspired in the recumbent
position at rest be taken as 1,
Sitting posture required,
1.18
Standing posture required,
1.33
Walking one mile per hour,
Walking two miles per hour,
Walking three miles per hour,
1.90
2.76
3.22
Kiding on horseback, trotting pace,
4.05
Swimming,
Running at
4.33
From
largely
six miles per hour,
the above table
it
7.00
will be seen that breathing is
an automatic process, designed to supply the
system with
air in proportion to its needs,
which depend
upon the condition of the blood. When the blood is less
arterial and more venous, as is always the case when
much work is being done, the respiratory centre is stimuWhen, on the other
lated, and the breathing is increased.
hand, the blood is more arterial and less venous than
usual, which is the case when the oxygen is not used up
in
combustion, because
is
less
demand
for
little
air,
work
is
being done, there
and the respiratory centre
is
depressed.
When
an attempt is made through deep-breathing
exercises to take in more air than the system needs, the
98
HEALTH, STRENGTH. AND POWER
blood becomes more highly arterialized than
and the respiration
condition
known
is
is
temporarily arrested.
as apnoea.
It
necessary,
This
is
a
shows that nature does
not tolerate any interference with the regulation of her
functions without a protest.
not an unusual thing
It is
for persons to feel faint after taking a
and
tions,
I
few deep inhala-
have seen young men drop to the
floor in
a
temporary unconscious condition after persistently pracdeep inhalations in front
tising
The absurdity
of
of
an open window.
attempting to improve the general
system through breathing exercises alone,
apparent
heart
is
when we
consider
augmented by these
how
little
is
made doubly
the action of the
exercises.
In rapid walking, running, swimming, or in any exercise
bringing large numbers of muscles into action, the
number
of heart-beats is greatly increased, as well as the
ber of respirations.
cises the heart
num-
In very violent or prolonged exer-
many
sometimes beats as
as
160 times a
minute, the normal number being about seventy-five or
eighty.
The
pump
object of this increased action of the heart
is to
the arterialized blood more rapidly from the lungs
to the tissues,
where
its
oxygen
is
being rapidly used up,
and back again from the tissues to the lungs, where the
blood gives up
acid,
its
waste product in the form of carbonic
and takes on a renewed supply
The
effectiveness of all
rapidity with
which the
of oxygen.
muscle work depends upon the
tissue changes take place,
99
and
^IIAIE
NORMAL SCTIOOL
HEALTH, STRENGTH, AND POWER
this
internal process
depends upon
the rapidity with
which the gaseous changes we have referred
to take place
Both internal and external respiration are
in the lungs.
therefore dependent for their effectiveness
upon the rapid
beating of the heart.
When
the blood
number
a person takes a
is
sucked as
and lungs, but not
it
deep inspirations,
of
were from the brain to the heart
in sufficient quantity to stimulate the
heart to increased action so that
it
would send the blood
quickly back to the brain again, consequently the feeling
such practice.
of faintness that often follows
If
one
would take the precaution
to
some other form
respiratory exercise with
continue his
of exercise that
quickens the action of the heart as well as the lungs,
the process would be a perfectly natural one, and both
heart and lungs would be invigorated at the same time.
I have already suggested
some
excellent for this purpose,
of the exercises that are
such as rapid walking,
hill
climbing, dancing, running, skating, swimming, rowing,
etc.
All of these exercises
of the free
may be supplemented by some
movements given
in this book,
limber up the cartilages of the
the chest more
respiration.
elastic,
But
to
ribs,
which tend
render the walls of
and develop the muscles
attempt to
breathing exercises only,
of forced
pump more oxygen
system, thereby hoping to revitalize
is folly,
to
it,
into the
by practising deep-
simply because the blood
cannot absorb the increased supply of oxygen, and the
system has no use
for
it.
100
HEALTH, STRENGTH, AND POWER
Exercises in this book that tend to develop heart and
lung power
Swimming on Back.
1.
Swimming.
2.
Scooping Sand.
10.
3.
Steamboat.
11. Clap
4.
Hoisting
12.
Lower Chest Expander^
5.
Crouching
13.
Hand
6.
Locomotive.
14.
Sawing Wood.
7.
Signal Station.
15.
Kowing Movement.
8.
Standing Start.
9.
Sail.
Start.
101
Jumping- Jack.
under Legs.
Fire-Engine.
CHAPTER XIV.
WE SHOULD EAT
THE FOOD
Everything we
play,
is
do,
whether
it
be work, exercise, or
The very process
done by expending energy.
and the action
living, breathing, seeing, listening, thinking,
and glands involved in carrying on the func-
of the cells
secretion, digestion,
tions of
maintenance of animal heat,
of force,
assimilation,
etc.,
Every one
is
of
food,
air.
familiar with the fact that
vigorous muscular
perspires.
and the
the expenditure
all call for
which must be made good in the form
drink, and fresh
and
of
efforts,
That
is
he breathes
to say,
when he makes
faster,
he gives
grows warmer,
off
more water
more carbonic acid from the lungs, and
more energy from every part, and if the efforts were
The
long continued he would lose considerable weight.
from the
amount
skin,
of
weight, are
waste material given
in
almost direct
off,
and
proportion to
the
the
loss
of
efforts
made, and the demands for food are regulated accord-
Some of the competitors in athletic contests lose
as much as ten pounds in a single race or game.
Those
who are young, and still growing and developing, require
ingly.
102
HEALTH, STRENGTH, AND POWER
much more
food than adults, because their radiating or
evaporating surfaces are
much
bulk, so that they lose
more
larger in proportion to their
up the body
material, as they have to build
what has been
replenish
and they need more
heat,
as well as
through exertion.
lost
One of the prinoipal objects of exercise is to break
down old tissue, so that it may be replaced with new
material.
If,
any reason, mental and mus-
therefore, for
cular efforts cannot be followed
amount
sufficient
of
The
may
relation,
make good
food to
nutritious
waste, then such effort
beneficial.
by the consumption
of a
the
prove injurious rather than
food and diet to
therefore, of
mind and body
perfect food must not
the proper growth and development of
is
A
an exceedingly important one.
only be capable of repairing the waste of the body, and
supplying
it
with new building material, but
it
must
also
supply the heat and energy for doing nervous and muscular work.
tions, it
In order that a food
must be made up
of certain
proteids, carbohydrates, fats,
The
of the
may
fulfil
these func*
substances termed
and mineral matters.
proteids comprise the gluten of flour, the
albumen
white of egg, the fibrin of the blood, the casein
of cheese, the
syntonin which
is
the chief constituent of
muscle, and other such building material.
The carbohydrates
and
gum
consist of the sugar, starch, dextrin,
found largely in the vegetables, such as potatoes,
beets, carrots, parsnips, etc.,
Indian corn,
rice,
and
in cereals, such as oatmeal,
buckwheat, and others.
103
The carbohy-
HEALTH, STRENGTH, AND POWER
abound in such dried
drates also
figs,
fruits as apples, dates,
prunes, currants, and raisins.
The
fats include
and
fatty matters
many
of
the vegetable and animal
They
oils.
are found in very small
quantities in such vegetables as parsnips, artichokes, onions,
and sweet potatoes, and somewhat more in the cereals,
especially in oats, Indian corn, millet, and buckwheat, but
they are found most abundantly in nuts, particularly the
walnut,
animal
fats are
almonds, and
sweet
filberts,
The
cocoanuts.
found in the fatty meats, such as pork,
bacon, mutton, and goose, and in milk, cream, cheese, butter,
oleomargarine, and the yolk of eggs.
The mineral matters
in our food include mainly the
elements sodium, potassium, lime, iron, phosphorus, and
chlorin.
They
are present to
some extent
in all ordinary
and are found in largest amounts in salted foods,
because of the salt, in pulses, such as beans and peas, and
foods,
in various sorts of nuts.
The
especially valuable salts
are found in the outer layer of wheat, barley,
and other
grains.
Most
foods
ingredients.
No
but each group
any
contain
one or more of
these
several
single group fulfils all the body's needs,
fulfils
other, so that
some
special function better than
something from
all
the groups
is
neces-
sary for complete living.
The proteids, mineral matters, and water provide the
raw material out of which the body is built up and repaired, while the proteids, carbohydrates, and fats, singly
104
HEALTH, STRENGTH, AND POWER
or combined, furnish the potential energy for
Some
keep up the animal heat.
work and
physiologists claim that
water, mineral matters, and fresh air should also be classified
among the work and heat
form both functions as
The proteids perbuilders and energy and
producers.
tissue
heat generators, and they are therefore considered the
most important
of all the foods.
This fact
is
universally
recognized by the natural appetite of the race, which leads
them
some form of proteid with their other food
which are usually fats and carbohydrates.
to crave
selections,
This
is
shown
in such famihar combinations as bread and
milk, crackers and cheese, bread and butter, pork and beans,
ham and
eggs, rice
and milk, meat
bread and honey, cereals and cream,
How much of the
contain
How much
?
it
etc.
essential nutrients does each food
potential energy will
be readily prepared and easily digested
cost
all
and how much
?
and potatoes,
or fish
of each shall
we
it
yield
What
?
eat
?
?
Can
does
it
These are
important questions, but they cannot be answered
within the limits of a single chapter.
As
to the kind
and amount
depends upon the age,
mode
of
life
of food to
consume,
much
sex, climate, season, occupation,
and environment, which we
will
briefly
consider.
As
a general rule, a child should eat about one part
proteids, or building food, to every four parts carbohy-
drates
and
fats, or
energy-producing foods, and an adult
should eat about one part to
five of
105
the same nutrients.
HEALTH, STRENGTH, AND POWER
The standard amount
of foods for adults, as usually given,
are as follows
125 grammes.
Proteids
50
«
500
"
Fats
Carbohydrates
More recent experiments, however, have shown
the food
if
thoroughly masticated at least one-haK of this
is
quantity
that
is
working energy
sufficient to furnish
for the
average man.
A growing
child,
who
is
ever active, needs more food in
proportion to his bulk than an adult, for reasons which
I have already stated.
A
developing youth, or young
man
practising athletics
and gymnastics, requires a greater proportion
of proteids, or
body-building material, than a full-grown man, though
he may be working
fares better
some laborious
latter
of the car-
fats.
proteids, especially the meats,
of
The
pursuit.
under a greater relative increase
bohydrates and
The
power
at
yielding a large
amount
of
seem
to
have the
energy in a short
space of time, and are consequently very desirable where
short bursts of speed are required, or great feats of strength
undertaken.
Where prolonged
activity
is
called for
great endurance expected, the carbohydrates and fats
to give one
more sustained power.
and
seem
The proteids form
the chief essentials in the so-called training
diet.
After the age of twenty-four the body has usually com-
106
HEALTH, STRENGTH, AND POWER
pleted
its
demand
growth and development, and there
for the proteids as building material.
athletes,
less
is
Yet
college
and young men who were very vigorous and
active in their teens
and early twenties, tend to keep up
their excessive feeding after they
have discontinued their
The consequence is that many of these
men break down with indigestion, and some of them
become chronic dyspeptics.
The remedy is a reduction
in the amount of food consumed, especially the meat
proteids, or a return to more active muscular work.
muscle work.
As one advances
in age after thirty or forty years, there
should be a gi-adual reduction in the amount of
of food
consumed, until the age
amount
one-half the usual
all
kinds
of sixty or seventy,
when
of sustenance for adults will
suffice.
As
a rule,
women need
only about four-fifths as
much
food as men, because they average about six inches shorter
and twenty-five pounds
also
less in weight.
have usually a greater amount
consequently give
off less heat,
much
the saving of so
Women
as a class
of adipose tissue,
which
is
and
an equivalent to
food.
Persons exposed to the rigours of a cold climate have to
consume more
food.
Sometimes an increased amount
of
clothing will help conserve the body's heat for awhile,
but sooner or later
heat.
This
is
quantity of the
warm
it
will be necessary to generate
more
most quickly supplied by an increased
oils,
fats,
and carbohydrates.
In very
weather, or in going into a hot chmate, the meats,
107
HEALTH, STRENGTH, AND POWER
as well as the oils, fats,
etc.,
consumed, should be reduced
minimum, and the fruits, vegetables, and cereals should
be relied upon mainly for sustenance. A person may
to a
acquire the habit of overeating, and then feel that he
is
not being sufficiently nourished because he does not feel
a comfortable distention of the stomach.
Those who are engaged in laborious occupations or
who
are taking an unusual
in the fresh air,
of
many
may
different
amount
of physical exercise
eat with impunity a great quantity
kinds of
food,
which could not be
consumed without more
by persons confined indoors and working
digested or even
occupation.
or less distress
at a sedentary
Great muscular inactivity not only weakens
the powers of digestion, but leaning over a desk, table, or
bench, or wearing tight clothing or corsets about the waist,
interfere
with the action of the
ribs,
diaphragm and the
stomach, and frequently cause dyspepsia.
erly to perform their function, the
In order prop-
stomach and abdominal
must not be cramped, and should have freedom
movement.
viscera
of
Many
hints and suggestions in regard to diet, which
have good physiological foundations,
may
be briefly con-
densed into a few paragraphs.
It is
glass
an excellent thing to begin the day by drinking a
of
hot water.
If hot
water cannot be secured,
The water
will remove the mucous coating from the stomach and
tone it up for the morning meal.
a glass of cold water will prove serviceable.
108
HEALTH, STRENGTH, AND POWER
Time
Eat slowly and masticate the food thoroughly.
spent in chewing the food
of
time saved through the gain
is
nervous energy and the more perfect assimilation of
all that is eaten.
When
very tired or exhausted from overwork, postpone
eating until you can secure an hour or
two
of rest.
Great
physical fatigue, prolonged anxiety, mental worry, or great
emotional disturbance of any kind, frequently cause acute
indigestion.
As
a general rule,
better not to read the
it is
morning
mail or the morning newspaper before or at breakfast.
Start the
first
meal
of the
day with the mind as
free
from
thought, care, or anxiety as possible.
Never eat when in great
to omit the
noon meal
haste.
It will be less injurious
entirely than to devour your food
at a quick-lunch counter.
Give yourself up entirely to the enjoyment
meal eaten
for its
own
sake.
of every
A pleasant dining-room, with
clean table-linen, fine service, and agreeable table com-
panions enhance the enjoyment of eating.
Sugars and sweets are
of
every one's
diet.
now
considered an essential part
They should be eaten
sparingly,
however, and at meal-time, together with other food.
If
eaten between meals or in excessive quantities, they will
cause acid fermentation in the stomach.
Sweets, like meats,
who
may
be eaten most freely by those
are accustomed to take vigorous physical exercise.
Cold water, not iced water,
109
is
the best form of drink,
HEALTH, STRENGTH, AND POWER
because
is
it
the best solvent for the solid substances
Tea and
taken as food.
many
moderation by
ous
however, are drunk in
persons without any apparent injuri-
Other persons cannot drink them without
effects.
suffering loss of sleep
Tea and
coffee,
and digestive disturbances.
no sense muscle food,
coffee are in
for experi-
ments have shown that they increase rather than diminFor
ish tissue waste.
this reason persons
who
desire to
be well developed and strong would better dispense with
them.
If
tion,
much heated and
very thirsty from prolonged exer-
do not try to quench the thirst immediately.
Einse
the mouth, gargle the throat, and take a few swallows of
water.
Then wait
you may begin
for fifteen or
to drink all that
twenty minutes, when
you need.
Individual idiosyncrasies and peculiarities are so numer-
ous and varied that
it
is
not safe to lay
down any
abso-
lute rules in regard to the quantity or quality of one's
diet.
Very
known about
but we do know that during
little
nutrition,
is
really
the chemistry of
the growing and
developing period nature provides for a surplus of food,
but not for a deficiency.
and early manhood
Therefore,
to eat abundantly of a
trust to the digestive apparatus to
and selection
exclude what
of
is
what
not
it is
fit
is
make
best for
better in youth
mixed
diet,
and
the final analysis
the
sytem, and to
for assimilation.
In a healthy person, the appetite,
110
if
not perverted by
HEALTH, STRENGTH, AND POWER
stimulants, condiments,
choice of foods.
middle
life to
should be a safe guide to the
etc.,
Bearing in mind the tendency after
overeat,
it
is
better to take the
mixed and
varied diet necessary from meal to meal and day to day,
rather
than a succession
dishes
of
or courses at one
meal.
Ascertain what should be your weight for your race
and sex in proportion
and allow yourself
to your age, height, chest girth,
to
etc.,
vary but a few pounds from this
standard.
Bear in mind, however,
may
that,
while the normal weight
be preserved by having a surplus
of the body,
of flesh in
one part
some other part may be impoverished from
want of suitable nutriment.
The best way to distribute the body's nutriment to the
parts most needing it, is through a system of carefully
selected physical exercises, such as are described herein.
Increase in weight after forty
is
not an indication of
good health, as so many suppose, but
disease.
If
you value your
life
of
and wish
approaching
to prolong
it,
keep down your waist girth as you advance in years.
The
best
method
of
treating
extreme leanness and
obesity I will consider in the succeeding chapter.
Ill
CHAPTER XV.
OBESITY AND LEANNESS
When
the accumulation of fat becomes so excessive as
to interfere with the performance of the various functions
of the body, it is
We have
the
amount
termed obesity.
seen in the previous chapter that as soon as
of food eaten is in excess of
through activity, that there
This
is
what
is
expended
a tendency to take on
particularly the case in persons of both sexes
is
fat.
who
have been active and energetic in youth and early adult
life,
thereby cultivating an appetite and acquiring good
digestion, but
who, as they become more prosperous, cease
to be so active, while they continue the excessive feeding.
Some
authorities maintain that a moderate accumula-
tion of adipose in middle life
and that
methods
this increase of
of
is
fat is
an indication
simply one
of health,
of
nature's
conserving the heat and vital force that
is
generated so slowly and lost so rapidly in old age.
We
know
that a certain
amount
of fat enters into
composition of the body in health, and that
possess
more
or less of
it.
all
persons
According to Huxley, a
112
the
man
HEALTH, STRENGTH, AND POWER.
pounds would
have
weighing
154
pounds
muscle, twenty-four pounds of skeleton, and
of
twenty-eight pounds of
Here
fat.
about
fat is
sixty-eight
used in the gross
sense of adipose tissue, not of pure fat in the chemical
sense,
which in the above case would amount to about
seven pounds only.
women the proportion
usually much greater.
In
As
fat is
of fat to
the most unstable of
all
bone and muscle
is
the tissues that enter
most
into the structure of the body,
it is
likely to fluctuate in quantity,
and influence most potently
the tissue that
is
the loss or gain in body weight.
How
great this fluctuation
is,
few persons
realize.
The insurance companies allow a variation of twenty
per cent, from the normal weight, other things being
favourable, before considering a person ineligible.
This variation would allow a person whose normal
weight was 150 pounds to drop to 120 pounds, or raise
his weight to
180 pounds, before passing the physiological
limit.
In
my
opinion, however,
any marked deviation from
the normal weight for a given age and height indicates
a deviation from perfect health.
The
best type of
man
for all-round service is
one
who
weighs from 2 to 2.5 pounds to every inch in height, and
the most capable
women
are those
who
range in weight
from 1.8 to 2.3 pounds to each inch in height.
to determine
In order
your own factor in this particular, divide
113
HEALTH, STRENGTH, AND POWER
your weight in pounds by your height in inches.
if
your weight
is
136 pounds and your height
eight inches, your weight-height factor
is
Thus,
is
sixty-
two pounds
to
the inch.
Any
weight above two and one-half pounds to the inch
may
in stature
adds
little
ciency,
be considered excessive, inasmuch as
or nothing to
one's mental
or physical
and any weight above three pounds
it
effi-
to the inch in
stature should be regarded in the nature of corpulence or
obesity.
The causes
of this disagreeable condition are
many, but
the chief causes are heredity and excessive eating.
fifty
per cent, of the persons
who become
About
corpulent in-
the tendency directly from one of their near or
herit
remote ancestry.
leanness,
Some
families
and where the tendency
cult to keep the person within
tend to
is
fat,
others to
to fat, it is very
normal
diffi-
limits, as every-
thing consumed seems, though moderate in quantity, to
tend to adipose
The other
tissue.
fifty
per cent, really acquire corpulence by
eating large quantities of all kinds of foods, but especially
those that are rich in fats and carbohydrates.
The sugars
and starchy matters are particularly disposed to produce fat.
Diminished physical activity
is
also a very frequent
cause of obesity in both sexes, and two-thirds of
fifty
children are
the
women. Women who have borne
apt to become corpulent after forty or
corpulent persons are
many
all
years of age.
114
HEALTH, STRENGTH, AND POWER
Diminislied mental activity and the acaiiirement of
indolent habits and a phlegmatic, easy-going disposition
The reduction
are also causes.
through the interference
fat
of respiratory
activity,
accumulated abdominal
of the
with the action of the diaphragm, tends to a further
increase
in
adipose tissue,
which might otherwise be
oxidized through the lungs.
Breathlessness
excess of
fat,
but a condition which
a further deposit of
Fat
is
a condition arising not only from an
is
is
likely to occasion
it.
a bad conductor of heat, therefore
warmth generated
in the body,
through radiation,
is
much
of the
which usually passes
off
checked in the obese by the sub-
cutaneous layer of fat that surrounds them.
This reten-
tion of animal heat leads to a further accumulation of fat,
which accounts
for the fact that a rise in external
tem-
perature, or acute fevers or pneumonia, are very hard to
bear by persons
who
are corpulent.
Another cause that favours the deposition and conservation of fat in the body is the consumption of alcohol.
This
so readily oxidized or turned into heat, that
is
prevents
the
fat
in
the
it
foods being burned, so they
accumulate in the body.
An
anaemic condition of the blood, occasioned by a
reduction in the
number
of
red
blood
indicated by blanched lips, pale face,
corpuscles,
etc.,
and
lessens the
decomposition of fat through oxidation, and thus leads
to
its
accumulation.
It
was observed by Aristotle
115
in
HEALTH, STRENGTH, AND POWER
fattening
that the
ancient times
of
was aided
cattle
by occasional bleeding and by intervening periods
of
hunger.
commonly observed
It is also
many
at the present time that
persons are fat because they have relatively less
blood than the lean, and that w^omen are usually fatter
than
men
The
because they have fewer red blood corpuscles.
diseases that follow obesity
may
the brain,
affect
and
heart, lungs, stomach, liver, kidneys, or blood-vessels,
are usually hard to bear on
fat.
How
account of the excessive
to reduce corpulence, therefore, is not simply a
matter of securing a more comfortable existence;
it
is
a matter of keeping off impending disease and an early
death.
From what we have
learned to be the cause of corpu-
lence, the
remedy would seem to suggest
and hum
tip
When
itself.
Eat
less
more.
fat first begins to
accumulate, this
is
a compara-
tively simple thing to do, as is illustrated frequently
athletes,
But
weighs
who reduce
after
corpulence
fifty or
for his stature,
larly
if
the
their weight
is
it is
from which
it is
and the person
more than he should
often a perplexing problem, particuis
advanced beyond middle
who
training.
established,
a hundred pounds
tendency
mated, a person
by
by
is
inherited,
life.
and the person
As we have
is
already inti-
corpulent gets into a vicious circle
almost impossible to extricate himself.
Increased weight calls for greater expenditure of energy
116
HEALTH, STRENGTH, AND POWER
moving about, increased expenditure of energy increases the appetite, more food creates more fat, and more
in
fat tends to increase the
accumulation of
fat
by
interfer-
ing with the normal processes of oxidation and combustion.
Nevertheless,
if
a person has the resolution and deter-
mination to contiQue the treatment, a great reduction in
weight
One
may
be secured without loss of health.
of the first essentials is to
moderately
but especially the fats and
all articles of food,
This means
carbohydrates.
reduce uniformly but
a reduction in the usual
supply of bread, milk, butter, sugar, potatoes, rich puddings, pastry,
and
fat meats.
any one food
If there is
that you like better than another, and have eaten to
excess, that is
likely
to be
an offender whose further
acquaintance you should dispense with.
Eeduce the
total
amount
of liquid to
two
or three pints
when another pint
made up of one cup
a day, unless you perspire very freely,
may
of
be drunk.
weak
tion),
This drink
may
be
tea or coffee (which will stimulate the circula-
and water enough to make up the balance.
The
amount of water taken at meal-times should be reduced
to a minimum, as it tends to increase the desire for
food.
Eat
less
hungry.
deficiency
than your appetite craves.
You
Leave the table
will not starve, but simply
make up
which your system may need by
your accumulated capital
of
117
fat
and
living
adipose
the
upon
tissue.
HEALTH, STRENGTH, AND POWER
Weigh
yourself every few days, and
if
you can reduce
your weight two or three pounds a week, the result will
be better in the end than to strive for a more rapid
reduction.
In order to increase the oxidation
the person must lead a
activity.
This
surplus.
Such
is
life of
of
the body
and muscular
great mental
nature's only
way
fats,
of getting rid of her
activity increases the circulation of the
blood and the breaking
running, rowing,
down
of tissue.
Exercises like
swimming, boxing, hand-ball,
and basket-ball, are the best
tennis,
reducing the weight,
for
because they call for mental and physical alertness, and
make you breathe five or six times as much as you do
when sitting still, and it is the rapid breathing that
furnishes the increased
oxygen that burns up the
Such exercises create a forced draught, as
make
the internal
fires
sufficient
force to keep
were, and
burn more briskly.
Unfortunately, there are
have not a
it
fat.
many
amount
corpulent persons
of physical vigour
up the pace required
who
and nerve-
in the exercises I have
just mentioned.
Such persons, however, may
find
great benefit from
engaging in exercises that require less intense activity,
but
may
be indulged in for a longer time, such as
cricket, bicycling,
Although
for
reducing
seasons,
horseback riding, and
fat goes
it
on increasing
golf,
hill climbing.
daily, the opportunities
by exercise are unfortunately limited by
weather, want
of
proper
118
facilities,
and other
HEALTH, STRENGTH, AND POWER
extraneous
conditions,
over
which one may have no
control.
To such persons who have the pluck and determination
necessary to get rid of their burden,
cises described
est
service.
and
many
of the exer-
illustrated herein will be of the great-
They may be
practised
under
daily
all
conditions of weather or seasons, wherever one can find
standiDg-room and good air to breathe.
cises for
The
reducing the weight are as follows
best exer:
Chopping
Wood, Striking the Anvil, Scooping Sand, Steamboat,
Hoisting and Furling Sail, Windmill, Locomotive, Grand
Bend, Pitching Hay, Standing Start, Jumping-Jack, Driving Stakes, Clap under Legs, Lower Chest Expander, The
Long
Pass,
Sawing Wood, Hurrah, Eowing, and Eocking
the Boat.
In training for the reduction
of fat, it is
always advis-
able to carry the exercises to the perspiring stage.
this take a
warm
After
bath with a profuse use of soap, which
should be followed immediately with a cold bath of
sufficient duration to deprive the
body
any sense
of
of
heat.
The condition
of the skin is of the
utmost importance
and everything should be done through
frequent bathing and rubbing of the surface to keep it up
to the corpulent,
to the highest state of functional activity, as
it is
through
the skin that the evolution of heat takes place which
helps
to
ehminate the
fat.
sweaters and heavy clothing
119
For
this
reason,
may be used
though
while exer-
HEALTH, STRENGTH, AND POWER
cising, to favour perspiration, as light clothing as possible
should be worn at other times, and very few bedclothes
made to suffice.
The amount of sleep should be reduced
should be
to seven hours
at the most, so as to prolong the hours of mental
and
physical activity.
In case the corpulent person
is
feeble
having anaemia or some heart weakness,
to consult a physician
such
who makes
it
and debihtated,
would be better
a specialty of treating
cases.
LEANNESS
In case of excessive leanness, the cause and treatment
what we have observed in
As a general thing, any amount of food taken in
what is used up daily in the activities of Hfe wiU
are very nearly opposite from
obesity.
excess of
be deposited as
for
of
fat.
There
are,
however,
many persons who,
some reason or other, fail to assimilate a large portion
what they eat, and consequently they remain thin, or
One may
at least, never gain fat.
readily recall
among
some lean and cadaverous-looking
individual who easily consumes much more food than
his fat neighbour. Such cases, however, must be regarded
his
acquaintances
as exceptional.
Persons
who
are
active than those
lean
who
are undoubtedly
much more
are fat, and they usually expend
a great deal more energy.
120
HEALTH, STRENGTH, AND POWER
"
A
lean dog for a race "
distance
is
runners often try to reduce their weight to a
minimum,
in order to reserve their power.
It is a question, however,
down
a familiar saying, and long-
" too fine," as it is
whether athletes who train
termed, do not often lose more
energy through excessive radiation of heat from loss of
surface fat than they save in
of their weight.
In such cases
duce the amount
of exercise,
power through reduction
it is
and
often necessary to re-
to feed
them up
days with stimulants and fattening food instead
for a
few
of training
them down.
A great
who
many
persons are in the condition of athletes
They
are overtrained.
through loss
of heat
are expending
more energy
and overwork than they can make
The best treatment for these cases
reduce the amount of mental and physical activity,
good with their food.
is
to
cut out from their lives as far as possible all sources of
anxiety and worry, give them frequent intervals of
rest,
prolong the sleeping period to nine or ten hours, and see
that they are always
warmly
clothed.
Having reduced the expenditure of heat and energy to
a minimum, the next important step is to try to bring
the lean person
up
normal weight.
If the stomach
and digestive apparatus are in good condition, an increased
amount of the fats and carbohydrates should be added to
to
the dietary.
According to Munk, in order to ensure the
laying on of
fat,
the daily diet should be
these proportions: 90 to 100
grammes
121
of fat,
made up
100
to
of
110
HEALTH, STRENGTH, AND POWER
proteid,
of
We
and about 500 grammes
carbohydrates.
of
have seen that the standard amount
of the different
food constituents required daily for the average adult are
125 grammes
fats.
of proteids,
500
In the diet for the
amount
of
of carbohydrates,
and 50
of
lean person, therefore, the
has been doubled, the proteids slightly
fats
diminished, while the carbohydrates remain the same.
The heat-generating property
however,
larger
is
the
of
man's
on account
considerably increased
amount
lean
diet,
the
of
of fats prescribed.
If the person
has poorly developed muscles and
little
amount of proteids should be increased, as it
is difficult to make muscle as well as fat without them.
If the person has a poor appetite, and cannot eat the
prescribed amount of food in three meals, it may be
energy, the
given in four or even
Where
there
five.
is sufficient
strength, a systematic course
one or two weeks at a
of all-round physical exercise for
by equal periods of rest, sometimes accomThe theory being that the
remarkable results.
time, followed
plishes
greatly improves
exercise
the appetite, w^hich
indulged freely during the week
much
be
freedom from so
activity, so that the gain gradually exceeds the loss.
This
in
of
may
is
one reason that athletes are so prone to increase
weight after they have ceased training.
principle
may
physical
activity
be applied to any kind of
that
may
weekly or monthly periods
be
divided
of activity
122
and
The same
mental and
into
rest.
alternate
HEALTH, STRENGTH, AND POWER
By
rest in this sense
we mean
a release from exercise
as such, and a reduction in the average daily
one's mental
and physical
efforts.
rhythmic way in which many
123
of us
In
work.
amount
fact, this is
of
the
CHAPTEE
XVI.
BATHS AND BATHING
Next
means
not
to exercise, bathing is one of the
which we have
to health with
most important
to treat.
alone because " cleanliness is indeed
This
is
next to godh-
ness," but because of the manifold functions of the skin,
the part of the body to which bathing
is
applied.
The skin protects the soft and sensitive parts of the
body from mechanical injury, also from the effects of
It has something like two and
excessive heat and cold.
sweat-tubules,
aggregating
one-half millions
of
miles in length.
Through these sweat-tubules the sMn
throws
daily,
off
from ten to
thousand grains
and by profuse sweating the weight
often reduced from
The under
plete
fifteen
network
two
to five
layer of skin
is
square
of little elevations just
feet.
of material
of the
body
is
pounds in an hour.
also covered
of blood-vessels, spreading
of nearly fifteen
several
The skin
with a com-
over a surface
also has thousands
beneath the surface, containing the
nerve-endings, which are the organs of touch and sensation.
There are also numerous oil-glands, which are
constantly giving off a fatty secretion, which serves to
124
HEALTH, STRENGTH, AND POWER
lubricate the skin
fluids
and
and aid in the exclusion
of extraneous
Thus the skin may be considered not
gases.
only a protective organ, but a vascular organ, a nervous
organ, and a glandular organ.
In this fourfold capacity, the skin exerts a great
ence over the health and functions of
and parts
of the
functions
must be borne
all the other
influ-
organs
In treating the skin, these several
body.
in mind.
By
keeping
it
in
good
condition as a protective organ, the skin becomes neither
super-sensitive or inert, but readily thickens or shrinks in
response to surface-contact, and regulates the temperature
of the
body by the
and the sweat-glands. As a vascular organ, the skin
vessels
may
dilatation or contraction of the blood-
be used as a great reservoir to draw the blood from
This
the brain to relieve congestion.
effect
may
be pro-
duced by hot baths.
As
a glandular organ, the skin serves to reduce the
amount
tissues.
of water, saline matter,
and carbonic acid in the
In this respect the skin partakes
of the kidneys.
The skin
also takes in
out carbonic acid and water
the lungs in
its
function
active skin, therefore,
may
;
as
nature
oxygen and gives
herein the skin resembles
respiratory organ.
a
An
be made to relieve the work
both of the lungs and kidneys
inert condition of the skin
of the
;
may
denly chilled, thus checking
its
on the other hand, an
to
become sud-
secretions
and driving
allow
it
a large amount of blood into the interior, and causing
congestion of some of the internal organs, as
125
is
usually
HEALTH, STRENGTH, AND POWER
when one
the case
The sweat-
contracts a bad cold.
glands, blood-vessels, and surface of the skin are greatly
under the influence
by the well-known
the
suppressing
it
nervous system, as
of the
effects
emotion
of
perspiration,
and
in
is
shown
sometimes
sometimes
causing
pour forth in abundance, also in excluding the
to
blood from the skin as in the blanching of fear, or in
bringing
profusely to the surface as in the blushing of
it
shame.
The connection between the nervous centres and the
skin is shown also in what is known as " goose flesh,"
which may be caused by emotion, although it is more
usually caused by the application of cold to the skin.
In
fact,
the skin
is
capable
producing as great an
of
influence on the nerve-centres as the nerve-centres pro-
duce upon the skin.
Famihar
illustrations are the invol-
untary muscular movements caused by tickhng the soles
of the feet,
by laughter,
of the teeth
when water
when
is
or in a shivering
cold, or in sighing or gasping for breath
sprinkled upon the face or chest.
of the soothing effect of
massage
same
all
cause.
and a chattering
These are
due to the influence
skin.
As many
reflex
action, the
of
may
examples
Much
be attributed to the
of reflex
movements
contact upon the nerves of the
of the results of
bathing are produced by
importance of the skin as a nervous
organ must always be kept in mind.
How
its
to keep the skin in perfect condition in view of
many
functions,
and make
126
it
contribute to the best
HEALTH, STRENGTH, AND POWER
good
We
the general system,
of
is
the problem before us.
have seen that the skin, as a secreting and glandular
organ, is constantly giving off waste substances in the
form
epidermic scales, sweat, and oily matter, which,
of
combined with the dust and
dirt floating in the air or
from the objects with which we come in con-
rubbed
off
tact or
which we handle, constitute an ever present source
This surface dirt must be removed, or
of defilement.
will clog
the
pores of
the skin, and interfere with
it
its
function as a glandular and respiratory organ.
The best
way to remove surface dirt, as all civilized peoples know,
The warm water
is by the use of warm water and soap.
relaxes the tissues of the skin and opens the pores, while
the alkah of the soap breaks up and dissolves the oily
matter which is sticking to the surface.
Such parts as
the hands, face, and neck should be so washed two or
three times a day, according to the amount of exposure,
and the armpits, feet, and groins at least once a day,
preferably at night before retiring.
The amount
of soap to
be used depends a great deal
upon the condition of the skin. If the skin is coarse and
oily, and the person perspires freely, more soap is necessary than where the skin is delicate and more or less
inactive.
In the former
case,
however, the person
physiologically cleaner than the latter,
who
may
be
frequently
bathes the surface of the skin with highly perfumed soaps,
while the inert sweat-glands and tubules
with internal
filth.
It is
a question
127
if
may
be clogged
a person whose
HEALTH, STRENGTH, AND POWER
skin
so inactive that
is
never perspires
it
is
ever really
clean.
To keep the skin
in
excellent condition, nothing
better than frequent exposure to fresh air
and frequent perspiration from
is
and sunshine,
exercise, followed
by
v^^arm
and cold bathing and gentle and persistent rubbing with
the open hands.
Under ordinary circumstances, where the person does
not perspire freely, a
warm
tub bath should be taken at
once a week for cleanliness.
least
and
scaly, soap should not be
and smooth.
Castile
which serves
Soaps containing ohve
and similar makes,
the skin
used profusely, as
to rob the skin of its oily matter,
soft
If
oil,
dry
is
it
to
tends
keep
it
hke the pure
are best for all skins, because
they tend to keep them supple and velvety.
The warm
tub bath should usually be taken at night, just before
an excellent thing to relax the
It is
retiring.
and
tissues
take the soreness out of the muscles, after one has been
undergoing an unusual amount
during the day,
warm
open
air,
by a
cool bath.
the
when one
is
all
exercise.
If
taken
likely to go out into the
bath should be immediately followed
One
of the
taken in the morning,
be enjoyed
is
of
is
most refreshing baths, usually
a cold sponge bath.
This
may
the year round by any person in health.
It
a bath, however, which should usually follow one's morn-
ing exercises,
when
the skin
is all
aglow with the blood
brought to the surface through the action of the muscles.
The
safest
way
to take the sponge bath is
128
by instalments.
HEALTH, STRENGTH, AND POWER
bathtub half-full of water while you are
Fill your
washing your hands,
warm
the bowl with
neck, ears, and
face,
water and soap.
armpits at
Then take your
big sponge, and, while leaning over the tub, bathe the
face, head,
and neck with a profusion
bathe the
left
water
of cold
Now
arm, right arm, and chest.
;
then
squeeze
out the sponge, stand erect, and bathe the abdomen, lower
back, and sides.
and sponge the
Then
left leg
sion of cold water.
same with the
step into the tub with the left foot
two
or three times with a profu-
Now take out
and
right foot
the
leg.
left
foot,
Then
sit
and do the
down on
the edge of the tub and sponge the small of the back
and buttocks, finishing up by squeezing a spongeful of
cold water on the back of the neck and shoulders and
letting
run down the spine.
it
By
this
time you will
begin to experience a feeling of warmth, and can rub
down and
One of the advantages of
this way is that you avoid a
dress at leisure.
taking a sponge bath in
by bathing the least sensitive parts first, you
an immediate reaction, that tends to lessen the
shock, and,
start
feeling of cold in the
more
sensitive parts.
One reason that many persons do not enjoy a
sponge bath is because they are never warm when
taken.
by
is
for five or ten
the skin
is
it is
you do not warm up
you should rub the whole surface of the body
This
exercise,
cold
a great mistake.
If
minutes with a rough Turkish towel, until
in a glow, before dipping into the cold water.
This preparation
is
especially desirable
129
if
the person
is
HEALTH. STRENGTH, AND POWER
advanced in years, or
any reason, the circulation
for
if,
The usual rubbing down with
is feeble.
a rough towel
should follow the cold sponge bath, even though the skin
rubbing has preceded
The
it.
first
rubbing before the
bath should be thorough and systematic enough to stimulate the action of the heart
as the skin,
and lungs somewhat, as well
and in a measure take the place
of physical
exercise.
As
it
is
a general rule, for most persons, though in health,
submerge the whole body in winter
better not to
The shock
in a cold bath.
to the
system
is
too severe.
For the same reason the once favoured cold shower-bath
is
coming into
An
repute.
ill
both the tub and the shower
excellent substitute for
is
In
the douche-bath.
most gymnasiums and in many private houses
this
bath
is
taken by the use of a piece of one-half to one inch rubber
hose about four feet in length, attached to a cold water
By
faucet.
to
any part
fineness
lated
the use of this hose, the water
of the
body with more
and coarseness
by the pressure
which
of the
of the
for this reason
be directed
or less force,
stream
hand and
may
may
fingers
and the
be easily regu-
upon the
hose,
should be used without a pipe or
nozzle.
As
the effects of
all
kinds of baths are produced prin-
cipally through the impressions
nerves, douching, spraying,
water in any
especially
if
way adds
the bath
is
made upon the cutaneous
and dividing the stream
of
to the intensity of the shock,
given to the whole body at one
130
HEALTH, STRENGTH, AND POWER
The length
time.
of the exposure, also, is another factor
to be taken into consideration, as this tends to further
intensify the effect of the bath.
As
persons are constituted differently, and as there are
when baths may or may not be
caution may be of importance.
varying conditions
a few words of
Never
are
hesitate to take a cold bath after exercise
warm,
or even perspiring freely
tired, or fatigued
better to take a
If
— unless you
from long-continued
warm
efforts,
is
cold, as
bath or to rub
towel without bathing at
Do
you
are very
when
it
is
sometimes happens
after riding a bicycle thinly clad, in a
warm
if
bath.
the surface of the body
better to take a
taken,
head wind,
down with
it
is
a Turkish
all.
not bathe within two hours after eating, or
when
conscious of being hungry.
Bathing after exercise
ing, rather
may
better be taken while stand-
than sitting or lying at length in a bath-
tub.
Where
case with
persons are trained
some
athletes,
down very
thin, as is the
amount of blood is
Under these cirthe skin.
a large
brought near the surface of
cumstances long exposure to cold water, as in sea-bathing,
is
highly injurious.
Even women with plenty
tissue endure the cold water
much
of adipose
better than athletic
men.
If a person is conscious of
it is
having any heart trouble,
advisable to omit hot or cold baths altogether, and
131
HEALTH, STRENGTH. AND POWER
never to completely submerge the body in water at any
time.
Persons advanced in years, or with defective circulations,
may sometimes
get very good effects from a few minutes'
exposure to a cold
air
bath, followed
bing with a Turkish towel in a
ber that the rubbing
is
warm
by vigorous rubroom.
Eemem-
fully as efficacious as the bathing,
and where one must be omitted,
latter.
132
it
would better be the
CHAPTEE XYIL
THE FUNCTIONS OF CLOTHING
In the chapter on bathing, I spoke
part
played
functions.
of the
important
by the skin, on account of its manifold
One of these functions we learned was to
protect the body from external injuries and discomforts,
and
to regulate the
body temperature.
It is principally
to aid the skin in the performance of this function that
clothing
is
used.
as are dictated
rate
Of course there are other motives, such
by modesty,
and adorn the person.
receive
fashion,
and the
Although these
efforts to deco-
latter
motives
more consideration from the general public than
the former, they are, from a hygienic point of view, of
secondary importance.
Inasmuch as fully eighty per cent, of all the food
consumed is required simply to keep up the animal heat
of the body, upon which the vital functions depend, that
is, to preserve the normal temperature at 98.6^ F., it will
be seen that the surface of the body, from which seventy
per cent, of this heat is lost, needs some protection from
the wind, rain, snow, and extremes of weather to which
man
is
so frequently exposed.
133
When
the skin
is
in a
HEALTH, STRENGTH, AND POWER
good condition,
of
it
readily adapts itself to the extremes
may
heat or cold, as one
observe in going from a hot
from a hot to a cold
to a cold bath, or the reverse, or
climate.
This
because the skin, in a healthy
is
splendid non-conductor.
however, the skin
If,
state, is a
is
rendered
much
clothing, or unfit cloth-
ing, it loses to a certain extent its
non-conducting proper-
inert through the use of too
ties
and one quickly
temperature.
feels
the slightest change in the
This condition has led some travellers to
observe, that they have suffered
more from heat
in Green-
land than they have from heat in Florida, and more from
cold in Florida than they have from cold in Greenland.
The kind, amount, and form of the clothing worn, therefore, are matters worthy of careful attention.
The principal object of clothing being to protect the
body from
the extremes of heat and cold, the non-conducting materials are the
furs,
downs,
most
silks,
serviceable.
These are the woollens,
cottons and linens in the order of their
importance.
The colour
of the material
worn makes
little
difference
in regard to the
amount
The amount
heat received from the sun, however,
very
much
of
influenced
of heat radiating
by the
colour.
darker colours receive the most heat,
paler colours the least.
worn
For
The
this reason dark colours are
in the fall
looser the texture,
is
The blacks and the
and the whites and
and winter, and the
the spring and summer.
best
from the body.
light colours in
and the more loosely
134
fitting
the
HEALTH, STRENGTH, AND POWER
more heat they
clothing, other things being equal, the
This
retain.
woven
because the air which permeates loose
is
fabrics is itself a non-conductor
and helps
For the same reason, two
the body's heat.
retain
shirts
worn
warmer than the same material made
into one garment, just as double windows on a house, with
a layer of air between, are warmer than single windows,
The gauze, open-mesh,
of double the thickness of glass.
and knit underclothing, for the same reason, though made
over each other are
of cotton or linen, are frequently better conservers of heat
then the tight-fitting closely woven woollens.
For the young and vigorous, underclothing that allows
a free circulation of
to be preferred to the
mended.
If a
circulation, or is
person
is
or
of
much
recom-
in feeble health, or has a poor
may
be preferable.
temperature, where
exposed to sudden
is
no opportunity
change one's underclothing
better to
is
flannels, so frequently
a person perspires freely, or
changes
down
much
heavy
material,
advancing in years, light flannel or cotton-
wool underclothing
If
made from any
air,
wear woollen
of
some
has been shown by the experience of
is
presented,
description.
men
rub
to
in the
it
is
This
army
and navy, by firemen, icemen, boatmen, and athletes.
Business and professional men, however, and those who
are engaged in sedentary
all the year
and indoor occupations, are living
round in a mean temperature
and consequently have no occasion
to
of
about 70°
keep their bodies
constantly bathed in a profuse perspiration.
135
F.,
The insen-
HEALTH, STRENGTH, AND POWER
which
sible perspiration
healthy skin,
better taken care
is
which allows a
constantly taking place in a
is
by underclothing
of
freer circulation of air.
In case one does get overheated, a woollen overgarment
or jersey should
always be put on to prevent the body
from chilling too suddenly, and a rub down and change
of underclothing
just
It is
should be resorted to as soon as possible.
as
permeable to the
so
made
outer garments
necessary to have the
have the underclothing
air as it is to
as to secure a free circulation of
it.
For this
reason India rubber garments and water-proof clothing
Although garments
should never be worn long at a time.
made from
ing
water-proof material are excellent for protect-
body from the wind and the
the
rain,
they are
objectionable as articles of clothing, as generally made,
because
they are very warm, and confine the watery
vapour that
skin.
is
given
off as insensible perspiration
In this way the underclothing may be protected
from a wetting from without, while
moisture
boots,
from the
from within.
it
is
saturated with
For the same reason, rubber
rubber overshoes, and " sneakers," so called, are
objectionable, and should only be
worn when absolutely
necessary to protect the feet from a soaking.
If
exposed to cold, damp, winter weather, in walking,
riding, or standing, especially
slush on the ground,
it
is
and
brisk,
there
is
loose
snow
or
better to be clothed with a
heavy overcoat and overshoes.
cold
if
If the
weather
is
simply
however, and the walking good, heavy
136
HEALTH, STRENGTH, AND POWER
overcoats and overshoes
one
may
be dispensed with, where
only exposed for a few minutes, as in crossing the
is
from one hall to another as
street or in passing
or college.
If
one
is
walking or running in the open
winter air for exercise, where he
sufficient effort to
blood,
it
is
make
expected to
of the
also desirable that he should dispense with
Many
when they walk
into a perspiration
to their
is
keep up a vigorous circulation
overshoes and overcoat.
so heavily
at school
persons clothe themselves
out for exercise, that they get
and take cold as soon
room and take
as they return
In recent
off their overclothing.
years, especially in
many
of
the schools, colleges, and
clubs,
some
of
the aspirants for athletic
city
athletic
honours have gone to the other extreme in regard to their
clothing
while
and only wear a sleeveless
exercising,
cotton undershirt, and a pair of
breeches, and a pair of running-shoes.
freedom from the restraints of
cotton running-
thin
Undoubtedly
while running
clotliing
adds greatly to one's speed, and in indoor meetings,
the spring, summer, and
fall,
jectionable, but to bare the
may
out-of-doors,
arms and
this
legs
or,
in
be unob-
and only give
the body the protection of a thin cotton undershirt during
the winter months of a northern climate, while running
in the open
air, is
not only inadvisable from a hygienic
standpoint, but from an athletic
point
of
view.
The
object of running, jumping, and other forms of physical
exercise, is to bring
an increased supply
muscles
that
in
order
they
137
may be
of
blood to the
nourished
and
HEALTH, STRENGTH, AND POWER
strengthened thereby, but the effect of cold
is
to drive
the blood out of the muscles into the interior of the
body.
the exposure
If
only momentary, a reaction
is
soon takes place, and the blood comes back to the surface
in
increased
quantity,
awhile, especially
does not
come
if
but
there
if
any
is
to the surface,
exposure
the
continues
inactivity, the
blood
and muscles, tendons,
liga-
ments, and joints are hkely to be strained and injured.
The
that
professional baseball players learned
early
spring
practice
out-of-doors
some years ago
in
a
northern
climate was very prolific in the cultivation of strained
wrists, arms,
and shoulders, and consequently now con-
fine their early spring practice to the
Southern States.
The preliminary canter which every good runner takes
before making a supreme effort even in warm weather, is
for the purpose of bringing the blood to the legs and
quickening the general circulation.
fore,
for
all
persons
who
It is advisable, there-
out-of-doors in the
exercise
winter time, to cover the entire body and limbs with
clothing,
muscular
if
they wish to get the best results from their
efforts
and avoid
The present fashion
large, loose,
and
of
free, is
strains
and
joint affections.
having the outer garments made
an excellent one.
No
part of
the body should ever be so compressed by clothing as to
interfere with the performance of
any
of
its
functions.
Constriction of the waist either by belts or corsets
bad
practice, not only because
men and
it
may
a
lead to rupture in
the displacement of the pelvic organs in
138
is
women,
HEALTH, STRENGTH, AND POWER
but because these constrictions interfere with the action
of
the organs of digestion, circulation, and respiration,
which
of
finally leads to disease in these organs, or in
some
the parts dependent upon the proper performance of
their functions.
For the same reasons women's
skirts
and dresses should be so made that they hang from the
hips instead of the waist, and full-length worsted tights
should be worn in the winter-time to protect the lower
limbs, so that the burden of heavy skirts
and petticoats
may
should also be
be dispensed with.
The short
worn when possible, in order
and freedom of movement.
The high
collar is
to secure greater cleanliness
very objectionable hygienically for
men, and the high and tight stock
able for
women.
skirt
The high
collar,
is
by
equally objectionits
pressure upon
the back of the neck so far above the pivoting fulcrum
(the seventh cervical vertebra), brings too constant a strain
upon the neck muscles, so that they gradually relax and
allow the head to droop forward.
The high and
tight stock
with respiration, circulation,
It also interferes
the neck in those
worn by women interferes
and freedom of movement.
with the development
who most need
it,
of the
muscles of
and covers up those
and curves upon the possession of which
many women have reason to pride themselves. More-
beautiful lines
over, the wearing of stocks, scarfs, comforters, boas, fur
any kind
wrap around the neck, tends to
make one more susceptible to sore throats and chest
139
tippets, or
of a
HEALTH, STRENGTH, AND POWER
Wraps should only be worn around the neck
colds.
when one
is
perspiring freely, or subjected to unusual
cold weather.
you have a good head
If
on the head the
of hair, the less material
better, except
when exposed
worn
to the direct
rays of a hot sun, or to violent wind, raia, or snowstorms.
rimmed
Above
straw,
all things,
do not wear
or derby hats.
tall,
the circulation of blood in the scalp,
and
light,
gear,
is
preferable for
hard-
They interfere with
and frequently cause
A
headaches and premature baldness.
woollen cloth cap,
close-fitting,
fall,
soft felt hat, or a
and
winter,
spring,
Women's headmuch more sensible
open straw hats for summer.
from a hygienic point
of view, is
than that worn by men, because
it
does not cover the
head so completely, and allows the hair
circulation of blood
and
air
to
have a
free
consequently there are very
;
few bald-headed women.
A
young graduate
of
West Point was
recently asked
what he considered the most important thiag to do to fit
an army for active service. His reply was, " See that
every man had a pair of rightly made, properly fitting
shoes."
This advice
sexes
who
is
ankles,
of
corns,
is
persons of both
and broken down arches, among
radically
life.
The
bunions, ingrowing toe-nails,
of our people, are indications in
thing
all
are engaged in the active affairs of
great frequency
weak
equally applicable to
wrong with
most cases that some-
their boots
140
all classes
and
shoes.
HEALTH, STRENGTH, AND POWER
The
first
requisite of a good shoe is to see that
adapted to the natural shape of the
it
is
This implies
foot.
that the inner side of the shoe shall he nearly straight,
and the
pointed.
toe
gently rounded
It also
impHes that the shoe should not be too
when
large or too small, but comfortable
The
being sharply
instead of
and
sole of the shoe, for ordinary use
adults, should be about one-quarter of
it is first
worn.
for average
an inch thick, and
the heel about three-quarters of an inch.
the person
If
on
is
living in the city
brick, concrete, or flagstone
pavements,
to have at least a quarter-inch
of
it
is
advisable
rubber added to the
This will prevent constant jarring and concussion,
heel.
and add to the
elasticity of the step.
weak, the soles should be made a
foot,
and walking much
and the heels
at least
If the ankles are
little
two and a
broader than the
half inches
wide
and about three inches deep.
If the heels are too
liable to
high and too small, the ankles are
be turned and sprained, and
if
they are placed
too far forward toward the centre of the foot, they tend
to take all of the spring out of the arch.
On
the other hand,
extending the sole
all
if
the foot
is
made
round, and the heel
too broad
is
made
by
too
may be weakened by
too much support, and the arch of the foot may be broken
down by not having support enough. As previously stated,
it is better to have the shoe made as near the natural
low and
set too far back, the ankle
lines of the foot as possible.
141
HEALTH, STRENGTH, AND POWER.
As
the foot perspires just as the body does,
thrown
desirable that the vapour
escape
leather
impervious to
is
an escape
air
For
damp and
As
cold.
and water, the only way that
of the perspiration
top of the boots.
should be allowed to
off
otherwise the feet will be
;
very
it is
can take place
is
out of the
this reason long-legged boots are
not in general use at the present time, and the high-top
shoes,
if
tightly laced, are very objectionable.
better to
much
wear low shoes when possible in the spring,
summer, and
them
It is
fall,
and
rather loosely
opportunity
if
laced.
develop
to
high shoes are worn, to have
Low
the
shoes afford a better
muscles
of
the
and
feet
ankles by exercise, and for this reason they should always
be worn in practising gymnastics and athletics, except in
such games as football, and ice and
high shoes
The use
may
field
hockey, where
be needed for protection and support.
of a special
shoe for running, dancing, and nearly
every kind of skilled sport, is an indication of the important
movements
part which the foot plays in the
In
my
of the
body.
opinion, the feet should be given almost as
much
and attention
hands
receive.
Children should
be allowed to run barefoot during the
summer months,
care
when they
as the
are at the seaside or in the country, in order
that the foot
may have
a chance to become properly
strengthened and developed.
The
feet should
be washed
every night and morning in cold water, and be vigorously
rubbed with a Turkish towel.
The
frequently and carefully cut, and
142
all
toe-nails should be
of the
roughnesses
HEALTH, STRENGTH, AND POWER
and callous patches should be polished smooth with warm
water, soap, and pumice-stone. The stockings worn should
be well
fitting,
that
is,
neither too large or small, and
if
the feet perspire freely, cotton should be worn in prefer-
ence to woollen, even in the winter-time.
With
reason-
able care along the hnes which I have indicated, the feet
should be kept free from corns, bunions, ingrowing nails,
and
callosities.
143
CHAPTER
XYIII.
THE VALUE OF REST AND SLEEP
HAVE written at some length in the preceding chapters
upon the value of exercise, but in the daily cycle of life
The fact that
rest and sleep are equally important.
I
we spend about
however
little
one-third of our time in bed, and that,
mental and physical
through the day,
we
still feel
effort
we have made
the need of sleep at night,
are simply indications of the organic necessity for frequent
periods of absolute rest.
In performing the ordinary functions of
life
we soon
we do is divided into alternate
periods of activity and rest. If we have occasion to stand
for any length of time, we throw the weight first on one
learn that everything that
leg,
So
then on the other.
skating,
and
bicycling.
ming and rowing, and
it
is
with walking, running,
All forms of exercise like swim-
forms of labour like mowing,
all
chopping, sawing, hoisting,
etc.,
are reducible to certain
rhythms, in which there are periods of alternate activity
and
rest.
effort to
This tendency of
rhythmic action
is
man
to reduce all forms of
simply an attempt to lessen
the amount of labour required to accomplish a certain
144
HEALTH, STRENGTH, AND POWER
It pervades every
result.
grows out
kind
of
human
effort,
and
it
of the organic necessities of our being, for the
action of the heart, lungs, stomach, brain,
and
all of their
dependencies are to a great extent rhythmic.
no
necessarily be so, as
tissue in the
long in a state of constant tension.
This must
body can be kept
For instance, hold
the arms out straight for five or ten minutes, and you will
more fatigued by this continuous
than they would by two or three hours of alternate
and rest. This applies not only to the muscles of
find that they will be
effort
effort
the arms, but to the muscles and tissues in every part
of the body.
Continuous mental
effort, or
emotional strain
and excitement, would be equally exhausting.
make almost continuous
This tendency to
certain
narrow
lines
endeavour, whether in school,
of
business, or professional
efforts along
what has made work at
and given rise to so many
life, is
the present day so fatiguing,
nervous and mental diseases.
The
most
reason, for the
part, is
very
When
clear.
any
tissue or organ is kept in a state of activity, a process
of disintegration or
is
taking place, which
a tissue
or organ
ing energy which
of nutrition.
up
the
energy
is
tissue.
nutrition,
In other words,
doing work,
it
is
expend-
has received through the process
it
If the
into waste products
just the reverse of
is
or the process of building
when
down
breaking
energy put forth in work
received
through
of the tissue or organ for
nutrition,
is
the
equal to
capacity
further effort will be main-
145
HEALTH, STRENGTH, AND POWER
tained.
If,
on the other hand, the energy expended
is
in
excess of the energy supplied, the tissue or organ will
soon be unable to work or become exhausted, and remains
slowly built up again by the
in this condition until
it is
process of nutrition.
When
like holding out
much more
the activity
is
continuous,
the arms, the exhaustion takes place
The effect on the brain and central
nervous system would not be unhke the effect upon an
electric battery used to supply a door-bell, if you kept
rapidly.
your finger pressed continuously on the bell button.
one case, the battery
cells
In
would become used up, in the
other case, certain brain and nerve cells would be exhausted.
Where the fatigue or exhaustion is localized, as in the
arm supporting a weight, we may have local restoration
of the strength
Where
of
the arm, due to rest and nutrition.
exhaustion
the
more widely distributed
is
or
general, as in case of the accumulated efforts of seeing,
hstening, thinking, and using
the day, then
we
are in need of general restoration,
comes through nutrition and
The
many muscles throughout
sleep.
chief value, then, of rest
and sleep
local or general expenditure of energy,
for local or general nutrition to
the drain
is
and employments
best form of rest
is
is
to curtail the
and to
afford time
make good the
largely a local one, as
in the pursuits
which
some kind
is
waste.
hkely to be the case
of the present day, the
of pursuit or recreation
that will bring about a change of organic activity.
146
If
HEALTH, STRENGTH, AND POWER.
If
one
is
accustomed to use his brain intently in some
sedentary occupation, a very good
refreshment
is
cise that will
the brain of
to engage in
way
of getting rest
some form
of physical exer-
draw the blood into the muscles, and
its
congestion.
and
relieve
one engages in an exercise
If
or game, however, that requires great mental activity, and
the faculties of attention and alertness are put upon the
strain,
then the exercise simply adds to the nervous fatigue
occasioned
by the previous mental
change in mental employment wiU afford
wearied faculties, as
weU
nutrition of the brain.
A
person
Even a
pursuit.
rest
to the
as tend to improve the general
But
it
must be a complete change.
who had been working on mathematical
prob-
lems through the day could hardly hope to find mental
refreshment from playing chess or checkers in the evening.
On
the other hand, a person
who had been
reading
history or studying languages, unless his attention
been unusually absorbed, might be able to find
change in the games mentioned to find them
sufficient
recreative.
Such games, however, as well as concerts,
theatricals,
had
lectures,
and musical entertainments, furnish the kind
of recreation
most needed by the labouring
have been working
all
classes,
who
day with their muscles, and waDt
Many
more
or less mental exhilaration.
man
frequents the saloon and takes to drink, certainly
a hard-working
not in view of making himseK more weary and sluggish
but in hopes of getting,
than he
is,
what
him
to
is
for the
time being, into
a more exalted mental condition.
147
So the
HEALTH, STRENGTH, AND POWER
society
delicate
responsive
of
woman, every
fibre of
whose being
is
a supersensitive nervous system, instead
to
seeking a motor outlet for her pent-up feelings and
some form
emotions in
up the day
at a
theatre,
It is only another
way
which eventually leads
either of
Again
thing
symphony
to her is only another
which
work
form
finishes
concert, or opera,
of dissipation.
of playing
on the same
string,
Monotony
becomes wearisome.
or pleasure soon
way
to get rest is to
do some-
some recreation that brings into
muscles and faculties from those you
Engage
action different
exercise,
to nervous exhaustion.
I repeat, the best
else.
physical
of
in
have been employing in your regular work.
But do not
enter into any exercise, sport, or pastime that requires
mental application, in view of finding rest
severe
either
or brain, as this kind of
body
work
is
for
always more
or less exhausting to the general nervous system.
When
down from overwork
the only way to rest is to
completely run
activity of
any kind,
or over-
cut loose
as far as possible from present duties, engagements,
surroundings, and get into a different atmosphere,
and
away
from mails, telegraphs, books, and newspapers, where you
can literally
Two
lie
or three
around and do nothing but eat and
weeks given up
to this sort of
life,
favourable hygienic conditions as to diet, pure
ing,
and sunshine,
complete restoration
But
will accomplish
of health
for the average
under
bath-
wonders toward a
and vigour.
man and woman,
148
air,
sleep.
it
is
better to
HEALTH, STRENGTH, AND POWER
settle the
it is
accounts of the day every night
better to
make up
;
in other words,
in sleep at night all of the energy
expended in activity during the day previous.
This
may
be accomplished by most persons in health
by spending from eight
four in bed.
one can get eight hours
he ought to be able to balance his
sleep,
daily
If
to nine hours out of the twenty-
;
of
unbroken
vital accounts
but for those working with both body and brain,
I think that nine hours' sleep is
Children while growing need more.
much more
satisfying.
The following
table
gives the average duration of sleep required at different
ages
rom 4
to
7
HEALTH, STRENGTH, AND POWER
Having done nothing through the day
to fatigue the
muscles, they are ever on the alert to respond to the
sHghtest motor impulse from the subconscious cerebral
centres,
of
and consequently much
the waking
life
is
carried
work and worry
on in dreams.
One so
of the
troubled twists and turns about in bed, and flexes and
extends the limbs as
The best remedy
and limbs a
if
engaged in active work.
for this condition is to give the
sufficient
amount
body
of physical exercise, through-
out the day, to weary the spinal nerve system and lure
the higher cerebral centres to
This
rest.
is
the kind of
sleep that is likely to follow your first long bicycle ride,
or your
first
long tramp in the country,
day you throw yourself on
of the
when
place
fall
— and
when you wake
This
is
of finding
lie
them
just
where
in the
same
refreshed in the morning.
the kind of sleep which mountaineers, farmers,
lumbermen, hunters, and
enjoy.
and enjoy
to the bed,
the luxury of letting your body and limbs
they happen to
at the close
all
physically active workers
It is the refreshment that
of sleep that
makes some kind
comes from
this
of physical trainiug
kind
and
athletics so valuable to all brain-workers.
As
a general rule, the more automatic all mental and
physical efforts of the day can be made, the better they
serve the purpose as sleep producers.
Any undue mental
or emotional excitement will occasion wakefulness, while
overwork physically
may occasion such
a profound slumber
as to result in that distressed condition termed nightmare.
150
HEALTH, STRENGTH, AND POWER.
In
and the higher cerebral centres may
this case, the will
be cognizant of the perilous condition portrayed in the
dream, but they are impotent to move body or limbs to
away from the supposed danger because the automatic
get
subconsciousness
with
its
suspended, and
is
motor system,
the
nerves of action, sleeps.
Sometimes distressing dreams and more serious results
may
be occasioned by indigestion.
likely to occur
if
This
is
especially
the stomach and visceral organs have
been overworked, and the brain and body have been
much
fatigued by the day's efforts.
A
infrequently happens.
dead in bed.
Upon
case like this not
person past middle
of the
found
family usually volun-
teers the information that father or mother,
may
unfortunate one
life is
inquiry into the probable cause, no
member
one knows, but some
A
be,
went
to
whoever the
bed unusually well,
having done a hard day's work, and eaten a very hearty
supper or dinner just before retiring.
The
inertness or
cessation of functional activity on the part of the digestive organs,
when they have been much overworked, has
led
some physiologist
as
visceral
tive
sleep.
to claim that there is such a thing
We
organs must have
fectly
natural
for
it
comparatively inactive.
of
certainly
deaths that
occur
We
that the diges-
sometime, and
rest
to
know
also
it
is
per-
when other parts are
know from the number
have resulted, that
it
is
an extremely
hazardous thing to eat a very hearty meal just before
retiring,
after
an unusually hard day's work, especially
151
HEALTH, STRENGTH, AND POWER
if
accompanied by great nervous strain and emotional
excitement.
In considering the troubles
it is
of sleeplessness, therefore,
well to inquire whether they have their origin in the
muscles, automatic centres, or
brain,
The most sound and
digestive
organs.
refreshing sleep occurs where all of
amount of daily work
overworked, and where each part
these parts have their proportionate
to do,
where no part
assists the
work
is
of every other.
dition of perfect health,
This, in short,
and perfect sleeping
is
is a
con-
a function
which only a sound mind in a sound body can healthily
perform.
There are a number
which may be summarized as follows
to sleep
As
ing,
far as possible, cultivate the habits of retiring, sleep-
and
An
of general observations in regard
rising at regular hours.
unusual amount of mental or physical work should
be followed by an increased amount of sleep.
that
many
persons cannot get sound sleep
Do
it.
not seek sleep as a
tress of
any kind.
to sleep.
"
because they
They have not made mental
enough to make them tired.
have never earned
physical effort
is
The reason
Put
relief for pain, trouble, or dis-
Find rehef
off
Do not sleep in
be warm enough
or
if
possible before resorting
thy cares with thy clothes."
a cold,
to
damp room.
cause
the skin
The sheets should
to
relax,
not to
contract.
Have
clothes
enough on the bed
152
to
make the body
HEALTH, STRENGTH, AND POWER
comfortable, but not too warm.
As
a rule, each person
should occupy a separate room, or at least a separate bed.
Do
not sleep in a room containing plants, or where there
are odours or sounds.
night, or go to
Do
not overload the stomach at
bed hungry.
ing a glass of milk
may
Eating a cracker or drink-
be inducive to loss of conscious-
ness, but as a general rule sound, refreshing sleep cannot
be obtained when the digestive organs are busy with
food.
Do
it is
not sleep with the arms stretched above the head
better to have the limbs relaxed,
and
to lie
upon the
right side.
This position of the body favours the passage
of the food
from the stomach to the
intestines,
and thus
aids digestion.
As
far as possible,
however, cultivate the habit of sleep-
ing independently of circumstances.
If
you have trouble
A
in getting to sleep, ascertain the cause.
weariness
is
favourable to sleep, therefore
condition of
make
yourself
comfortably tired by some mild form of physical exercise
before retiring.
Sometimes a warm bath or rubbing the
skin all over with a rough Turkish towel will induce
sleep.
Avoid sleeping
down during
in
the evening.
the daytime, and do not
If
you have
lie
difficulty in get-
ting to sleep one night, do not go to bed early the next
night in expectation of making up your lost sleep.
this
way one
In
often cultivates the habit of wakefulness.
Eetiring late for
rising at the usual
two
or three successive
nights and
hour will tend to break up the habit
153
HEALTH, STRENGTH, AND POWER
of wakefulness.
the habit of waking very early in
If in
the morning, darken the bedroom, or put a black bandage
over the eyes.
Persons
who
should dismiss
are in the
habit
doing
of
brain-work
thoughts of study, business, or pleas-
all
ure before retiring, and discipline themselves to mental
Those who are accustomed to
quietude and composure.
much
reading, writing, or speaking, or to a fine grade of
detailed muscle-work requiring close attention,
who have
to cultivate a habit of readiness
as to orders, signals,
and those
and expectancy
should arrange their sleeping
etc.,
accommodations so that they can secure the utmost freedom
from sounds or impressions
of
any kind that
will arouse
their expectant attention.
necessary to rise early,
If
it
is
better to depend
upon
an alarm-clock or upon being called, than to go to bed
with the mind charged with a half-cocked readiness to
awake
at a certain hour.
Those who are engaged in employments that bring into
action the larger groups of muscles, do not have to con-
cern themselves
much about
muscle-lame from
most anywhere.
bed,
sleep.
If
not too tired or
overexertion, they can usually sleep
The
chief essentials are a comfortable
and an opportunity
to stretch the
Hmbs and
relax
the muscles.
" It is
a delicious
moment,
certainly, that of being well
nestled in bed, and feeling that you shall drop gently to
sleep.
The good
is
to come, not past; the limbs
154
have
HEALTH, STRENGTH. AND POWER
just been tired
enough
posture delightful
;
to render the remaining in one
the labour of the day
gentle failure of the perceptions
spirit
creeps
is
over
of consciousness disengages itself once
A
gone.
you, the
more, and
with slow and hushing degrees, like a mother detaching
her hand from that of a sleeping child, the mind seems
to have a
closed
balmy
lid closing over
— the mysterious
rounds."
spirit
(Leigh Hunt.)
155
it,
like the eye,
has gone to take
—
its
it
is
airy
CHAPTEE
XIX.
HOME ATHLETICS
Many
for
home
use have
been taken directly from the athletic
field,
where the
different positions
of the exercises
putting the
shot,
which
I
have selected
and movements in running,
throwing the hammer,
etc.,
Other exercises have been suggested by
witnessed daily.
different forms of labour,
now almost
obsolete in
communities, such as chopping wood, hoisting
ing hay, mowing,
different sports
may he
etc.
Still others
sail,
many
pitch-
have been suggested by
and games, such as rowing, fencing, swim-
ming, diving, and the long pass in football, and the long
drive in golf.
Some
walking-beams
of the
of locomotives,
of
instances, for the
of the
body
case
it
steamboats, the driving-wheels
and the brakes
many
required,
resemblance to
their fancied
count of
named on acthe movements
exercises have been
want
of
hand
of a better
fire-engines.
In
name, the parts
affected, or the positions taken, or the action
have served to designate the
exercise.
name instead of
might be known and
has been thought best to have a
a number by which the exercise
described.
156
In every
HEALTH, STRENGTH, AND POWER
exercises selected cover a wide range of
The
movements,
and are so varied as to be readily adapted to the special
needs of men, women, and children of all ages. In fact,
there
is
hardly an exercise given that
may
not be per-
formed with safety by any one in health, though some
The exercises
are much more difficult than others.
which are especially adapted to the two sexes, at different
ages, have already been mentioned in the chapters devoted
to children,
young men, women,
etc.
The aim throughout has been
as call for a gentle strain on
great strain
to select such exercises
many
on any one.
muscles, rather than a
Especially
stress
been
has
placed upon the selection of such exercises as develop the
great trunk and fundamental
than the accessory groups
groups of muscles, rather
that
manipulate
the
feet,
hands, and fingers.
The
of
efficiency of
action in
it,
intensity with
an exercise depends upon the amount
and
which
depends upon the speed and
this
it
is
done or upon the range
of
movement.
The natural
is
resistance required in all effective exercises
obtained in the following selection by throwing the
weight of the body on to the
more
legs,
which are placed
in a
or less flexed or extended position, bending the trunk
of the
body as
far
from the centre as possible, and add-
ing to the strain by extending the arms or legs, and by
suddenly changing the direction of the movements
of the
arms, legs, or trunk, overcoming inertia and thereby adding
157
HEALTH, STRENGTH, AND POWER
momentum
By
to their weight.
concentrating the atten-
tion on each exercise, entering into the spirit of
gizing the
may
movement
be accomplished.
tain rhythm,
and maximal
and
it
and ener-
at the proper time, excellent results
Each
exercise should follow a cer-
at a certain speed.
A minimal, medium,
rate is given for each exercise, but each
individual will have to determine by practice the rate
and rhythm that are best adapted
length of limbs,
etc.
158
for his height, weight,
CHAPTEK XX.
PRACTICAL SUGGESTIONS IN REGARD TO EXERCISES
In order to
exercise,
enter
the
realize
with
best
earnestness
whatever you undertake.
from physical
and enthusiasm into
Half-hearted efforts are usually
followed by half-hearted results.
for exercise, bear in
results
While choosing
mind that the
plenty of sunhght and fresh
a place
chief requisites are
air.
you have been inactive for a long time, begin to
exercise gently, doing but a few movements the first day,
If
and gradually increasing the time and amount
you grow stronger and more enduring.
your exercise
as
you begin.
to exhaustion,
Do
of effort as
Never continue
and always end as gradually
not keep the muscles on the stretch or
under prolonged contraction, as frequently required in
maintaining strained positions.
follow contraction,
or,
Eelaxation should always
in other words, rest should follow
The best way to secure local rest is to use the
muscles of some other part of the body.
Exercise daily and at regular times, if possible
by so
doing you will acquire the habit of exercise and your
exercise.
;
159
HEALTH, STRENGTH, AND POWER
system will unconsciously nerve
expected
of
Do
it.
not exercise
up to the
within two hours
itself
effort
after
eating or one half-hour before.
After pursuing the same kind of exercises for six or
eight weeks, the system acquires a tolerance for them, as
it
were
;
that
influences.
ceases to respond to their developing
is, it
At
this time better results
by trying a change
The
from
of
and mental
best physical
exercise,
movements
may
be attained
or exercises.
results
may
when circumstances permit
be attained
of
it,
between
ten and twelve o'clock in the forenoon, and the next best
results
between four and
six in
the afternoon.
these hours are not convenient, very good results
attained
by exercising
Where
may be
morning before breakfast, or
in the
the last thing at night, just before going to bed.
person, however, for
awakes feeling
any reason does not sleep
open
exercise
It is
air.
night,
at
and
tired in the morning, exercise before break-
fast is not advisable, except perhaps a
in the
well,
If a
not
sistently for fifteen or
much
few minutes' walk
better for such a person to
violently,
but gently and per-
twenty minutes, in view
of getting
the excess of blood out of the head, and inducing a good
night's sleep.
For most persons I think that the hour
before breakfast
At
this
is
time they
a preferable one for
may
home
exercises.
be taken without the restrictions
of clothing, in the fresh
morning
air,
followed by the
tonic effect of a cold sponge bath.
If there is
any weakness
of the heart, avoid the cold
160
HEALTH, STRENGTH, AND POWER
and exercise slowly and
bath,
quent intervals
deliberately, taking
fre-
If the heart is strong, exercise
of rest.
vigorously and persistently enough to quicken the breath-
ing and start the perspiration before you
If
finish.
you are undergoing a great mental
periods of school examinations, or
unusual amount
amount
diminish
it
during
attending to an
in
mental work, do not increase the
of
physical exercise
of
strain, as
at
this
time, but
until after the mental strain
the other hand, one
is
emotional excitement,
it is
over.
is
rather
If,
on
subjected to unusual mental or
better to increase the time
and
amount of exercise, using chiefly the muscles of the legs
and lower trunk.
The mind exerts a powerful influence upon the tone
and contractile energy of the muscles.
Where it is
desired to produce the best results
upon the physique
from a muscular or developmental point
your whole attention to the exercise
engaged.
precision.
of
view, give
which you are
Execute every movement with accuracy and
Be conscious of the muscles you are using, and
in
become, for the time being, a devoted admirer of your
own
physique.^
help
If exercising before a looking-glass will
you concentrate your attention upon the contraction of
muscles, use a looking-glass.
Learn to cultivate a consciousness of
1
the muscles that help you maintain the
This theory, which
who have
book
of
recently put
claimed to be original with some instructors,
is
it
in practice,
was published
Developing Exercises," in 1881.
161
in
my "Hand-
HEALTH, STRENGTH, AND POWER
them
upright position, so that you will readily recognize
when you want them
In order to
do duty.
the restricting and hampering effect
offset
of devoting too
to
much
are able to contract
attention to the muscles, after you
and relax them as you
will,
it
best for you to practise those exercises that require
to concentrate all your energy
thing
to
and attention upon the
Cultivate the power of relaxing
it.
instead of contracting antagonistic muscles.
athletic in distinction
view, but
This
the
is
from the developmental point
more
leads to the
it
you
than upon the muscles that are
he done, rather
engaged in doing
is
efiQcient
working
of
of the
muscles.
All exercises must be performed with sufficient vigour
and rapidity
to engage the energetic contraction of the
muscles employed.
When
broken down, and
place
in
increased
its
quantity,
strength of the muscles.
is
this
done, old
is
supplied with
new
is
material
thus augmenting the size
and
The brain gains the power and
energy which the exercise requires
to put forth.
it
Try to secure a harmonious development
One-sided development
body.
tissue
robbing some other part of
is
usually
its just
of the
whole
attained
by
share of the nutri-
ment.
Most
persons, in their daily occupations, use the flexor
muscles more than the extensors, thereby cramping the
vital
organs and interfering with their functions.
this reason
most
of the free exercises
162
For
introduced in this
HEALTH. STRENGTH. AND POWER
book are designed to act upon the back,
and front walls of the abdominal cavity.
A
sufficient
number
of
chest,
and side
muscles should be called into
action at one time to stimulate the action of the heart and
lungs, and increase the circulation and respiration.
is
This
one of the most important considerations to bear in
mind
in regard to exercise, for in such general activity all
parts of the
body are improved by your physical
163
efforts.
Exercises
HEALTH, STRENGTH, AND POWER
Exercise i
ADORATION
— Stand with
Movement — Throw the
Position
feet
in Fig.
and hands together, as shown
1.
until they
hands and forearms backward
assume the position shown
in Fig. 2,
with
the elbows shoulder high and the palms forward.
Keturn
to the
first
position,
and repeat the move-
ment.
Times
— 20 — 40 —
80.
Rate per minute, 20
~ 40 —
60.
—
In doing this exercise, see that stress is placed
Caution
upon throwing the hands backward, instead of the
elbows. Do not throw the arms violently backward,
as it causes an
where they
Parts Affected
undue prominence
of the collar-bones
join the breast-bone.
— Principally
shoulder-blades
that
the muscles between the
tend to hold the
back.
166
shoulders
j^doj^^f/o/j.
HEALTH, STRENGTH, AND POWER
Exercise 2
TREE SWAYING
Position
— Stand
with
feet together
and the arms ex-
tended above the head.
Movement
— Lean
Sway back
over to the
left,
as
again to the right, as
shown
shown
in Fig.
in
Repeat the exercise.
_ 10 _ 30 —
Times
60.
Rate per minute, 30
Fig. 4.
— 40 —
Counting each movement.
50.
— In
Caution
arms
this exercise
do not keep the hands and
rigidly straight above the head, as this
strain the muscles
on the lower sides
It is better to relax the
as
3.
shown
abdomen.
hands and arms somewhat,
in the illustrations.
Parts Affected
and
of the
might
— Alternately
left sides of
the
the muscles on the right
abdomen and lower
back.
An
excellent exercise to help reduce the width of the
waist in case of corpulency.
168
4
r.y.^.
^^y^.^
7h'e'<s
SiVGfi/m/y:
HEALTH, STRENGTH, AND POWER
Exercise 3
ARCHERY
Position
— Stand
faciug to the left with feet about eight-
een inches apart and arms extended, as shown in
Fig.
5.
Movement
— While
the right
sible, as
shown
holding the
hand and arm backward
though shooting
in
a similar
¥w.
o
6.
w^ith a
movement by bringing
— 20 — 40 —
60.
is
pull
as far as pos-
bow, to the position
Face to the
w^ard wdiile the right
Times
arm extended,
left
ri^dit
o
and execute
the left
held extended.
arm back-
Repeat.
Rate per minute, 10
— 24 —
40.
—
In doing this
Caution
upon the arm that
exercise, lay
is
pulling
particular stress
the
"
bowstring,"
throwing the head backward and the chest well out-
ward with each retraction
of the arm.
—
Broad superficial muscles of the right
Parts Affected
and left sides of the back, muscles between the
shoulder-blades, and those of the upper arms and
shoulders.
An
excellent exercise for expanding the
chest.
170
fly.€.
^rcM.y
HEALTH, STRENGTH, AND POWER
Exercise 4
WOOD -CHOPPING
Position
— Stand
with the feet ahoiit eighteen inches
apart and the hands clasped together over the right
shoukler, as
Movement
lecfs
shown
— Swing
in Fig. 7.
the
arms downward between the
as indicated in Fio\ 8.
position
shoulder.
with
hands
the
Xow return
thrown
to a similar
Eepeat, alternating right and
— 10 — 30 —
Caution — In executing
Times
60.
the
over
left
left.
Eate per minute, 15
— 25 —
35.
movement, do not swing the
arms too far out from the sides, or plunge the head
too violently downward, but twist the body to the
this
right or left with every
—
upward movement.
Principally muscles of the lower back,
Parts Affected
right and left abdominal walls, and upper arms and
shoulders
172
jFjy./T
Jvy.S^
j^O€/ C5ojoj?/jyy:
HEALTH, STRENGTH, AND POWER
Exercise 5
PUTTING THE SHOT
Position
— Stand with
the feet about twenty-four inches
apart, the weight of tlie
and the right arm drawn back
riglit leg,
about to
Movement
body thrown back on
"
put the shot."
— Shoot
See Fig.
the right
as
to the
though
9.
arm vigorously forward,
spring from the right leg, and extend the body for-
ward simultaneously
Eeturn
10.
to the starting position
Caution
— In
60.
executing
Eate per minute, 15
this
movement, put
energy as possible into the extension of the
and body, but be sure and keep both
floor.
in Fig.
and repeat the
leg.
— — 30 —
30.
shown
Try the same movement with the
exercise.
arm and
10
Times
to the position
— 20 —
as
l)e
much
leg,
feet
In order to do this the hand which
"putting the shot" should
left
arm,
on the
is
down on
brought
not
to
the advanced leg each time for support.
Parts Affected
— Extensor muscles on the
front of both
thighs, calves of the legs, chest, extensors of botli
arms, sides of abdomen, back, and waist.
174
\5/?ofra/.
HEALTH, STRENGTH, AND POWER
Exercise 6
SWIMMING (BREAST STROKE)
Position
— Stand with the
feet about twenty-four inches
apart, the left foot advanced, the
on to the
angles
ready for
shown
in Fig.
Movement
and the arms bent at right
leg,
riglit
beginning
tlie
of
the stroke, as
11.
— Shoot
the arms
throw the weight on
forward, incline
directly
body forward, straighten
the
weight thrown back
the
to left leg,
right
leg,
and
which should be
bent at the knee, as shown in Fig. 12.
Now
sweep
the hands and arms around outward and backward
in a horizontal plane until arms, trunk, and legs are
brought back to the starting-position as described
above.
Eepeat, reversing frequently the position of
the front and rear
Times
— 10 — —
:30
— 40.
Caution — In
legs.
60.
Eate per minute, 25
— 30 —
;]5
taking this exercise the arms, body, and
work simultaneously.
Special stress
should be put upon the alternate extension and
legs
should
iiextion of the front
of the
and rear
legs,
and the inclination
body forward and backward with each
stroke.
—
Muscles of the arms, shoulders, chest,
Parts Affected
and upper back, l)ut especially the extensor muscles
of
the thighs and
back, and
abdomen.
176
the muscles of the
,<r'<^^^'
J^jy//
€:>
f/^l^
v^//y7/nff^.
HEALTH, STRENGTH, AND POWER.
Exercise 7
DIVING
Position
— Stand with
the feet together, and the hands
with palms pressed together, while the arms are
extended above the head.
Movement — Extend
the
Fig.
shown
until the fingers touch the floor, as
Return slowly
14.
repeat the
carrvinf,^
the right leg backward, and bend
knee, and dive with the head and arms
left
downward
in
See Fig. 13.
bending
exercise,
the
left
Times — — 10 —
5
lesj"
to
first
the
position,
right
knee and
Ijackward.
Rate per minute, 10
20.
and
— 16 —
20.
Caution
— In
this exercise
put the greatest stress upon
the extension of the leg backward so as to maintain
a l)alance.
Parts Affected
— The
the thigh in
extensor muscles on the front of
the leg sustaining the weight.
muscles on the back
of the hips, thigh,
and
The
calf in
the leg extended backward, and the muscles that
erect the spine
of
and extend the arms.
The
flexors
the fingers and the muscles of the upper back
and anterior
of the shoulders are
used in bringing
the arms to a position above the head.
178
r/yM
r/^.y3
HEALTH, STRENGTH, AND POWER
Exercise 8
STRIKING THE ANVIL
Position
— Stand with the
arms extended
feet twenty-four inches apart,
in a horizontal position sideways,
and
shown in Fig. 15.
While keepiag both arms rigidly straight,
Movement
swincj the rioht hand over the head and brin<^ it
down on to the left hand with a slap, as shown
in Fig. 16, then continue the circular movement
downward with the right arm and hand until they
head turned to the
left,
—
as
are brought around to the
15.)
first
position.
(See Fig.
Repeat the exercise, and then hold the right
arm and hand extended, and swing around on
them with the left.
10
30.
20
Eate per minute, 12
24
Times
to
— —
— — —
36.
Caution
— This
exercise
may
be improved considerably
in its all-round effects
by throwing the weight on
the advanced leg in
striking
swaying back on
returns to the
Parts Affected
the blow and
arm
position.
— Shoulders,
chest, Ijroad
muscles
back, and oblique muscles of the abdomen.
the swaying
then
to the rear leg as the striking
first
to
movement
is
When
taken, the legs also
in for a share of the benefit.
180
of the
come
3f/r/Jcm^ A/7V//.
HEALTH, STRENGTH, AND POWER
Exercise 9
SCOOPING SAND
Position
— Stand
apart,
Fig.
with the feet about eighteen inches
and both liands held above the head,
as in
1 7.
Movement
— Swing the arms
slightly
outward and down-
w\ard,
bending the body and knees at the same time
until
the
shown
backs of
in Fig. IS.
energetically
raising the
legs,
and
liead until they are in the
Eepeat.
20.
as
floor,
this sijuatting position arise
by straightening the back and
— — 10 —
5
From
arms above the
first position.
Times
hands touch the
tlie
Eate per minute, 10
— 20 —
30.
—
Energize the upward movement,
Caution
hands directly upw^ard as though they
with sand that aou were
lifting
the
w^ere filled
to lift as high as
trvinij;
possilde.
Parts Affected
— Anterior and middle
part of shoulders,
upper chest, upper and lower back, extensor muscles
on the front of the
thiglis, calves,
182
and upper arms.
V^y^.Z^
/'j^^JS.
Scoop//7^Sa/?(/.
HEALTH, STRENGTH, AND POWER
Exercise lo
ROPE PULLING
Position
— Stand with the
apart, the
Movement
rope,
about twenty -four inches
arms extended well out from the
of the body,
left leg.
feet
left side
and the weight resting mostly on the
See Fig. 19.
— Clinch
the hands
and sway over
as
though grasping a
to the right side, at the
time straightening the
left
leg,
same
bending the right
knee, and pulling the hands into a position in front
Now
See Fig. 20.
of the waist.
extend the arms
forward again, throw the weight on to the
and repeat the
left
leg,
Try the same movement
exercise.
from the other side with the right leg advanced.
Times
_ 20 — 40 —
80.
Eate per minute, 10
— 20 —
30.
Caution
— Extend the arms well out from the
side,
bend-
ing the back to increase the reach, and sway back
and forth with perfect regularity.
Parts Affected
— Adductors
of
the thighs, calves, and
extensors of the legs, broad
chest, waist,
and
flexors
muscles
and extensors
184
of the back,
of the arms.
^qpe^w^/hy:
HEALTH, STRENGTH, AND POWER
Exercise ii
TEAMSTERS' WARMING
Position
— Stand with the
left leg crossed
over the right,
and both arms extended horizontally outward, as
showD
Movement
in
Fig.
— Jump
21.
from the
first
position to the stride
standing position, with arms folded about the chest,
shown
as
in Fig. 22, then
jump back
to the first
position with right leg crossed in front of the
left.
Continue the exercise, alternating with the right and
left legs in front,
Times
— 20 — 40 —
48.
— This
Caution
arms
and the right and
80.
exercise
at the
left
arms
Eate per minute, 16
may
over.
— 32 —
be varied by crossing the
same time the
legs are crossed,
and ex-
tending the arms the same time the legs are thrown
apart.
—
The muscles on the inner side, outer
Parts Affected
side, and front of the thighs, the calves, shoulders,
chest, arms,
and muscles
back.
186
of the
upper part
of the
zy^.j^^.
HEALTH, STRENGTH, AND POWER
Exercise 12
FENCING
Position
— Stand facing
to the right,
with the feet about
eighteen inches apart, both legs bent at the knee,
arm held at a right angle in front of the body,
and left arm held at about the same angle back of
the head, as shown in Fig. 23.
Lunge forward with the right foot thirtyMovement
right
—
six to forty inches, straightening the left leg,
and
at
the same time extending the right arm forward and
the
left
arm downward, as shown
back to the
leg
Spring
in Fig. 24.
position by straightening the right
first
and retracting the arms, and repeat the
Eeverse the position, and
advance
with
leg.
— 15 — 25 —
Caution — In making
Times
Eate per minute, 12
50.
exercise.
the
left
— 24 —
36.
backward
the lunge forward and the spring
to position, see that the rear leg
absolutely straight, with the heel on the
that the arms and legs
Parts Affected
— The
work
extensors
is
floor,
kept
and
in unison.
of
the
legs
and the
abductors on the inner side of the thighs are the
principal muscles brought into action, though the ex-
tensors and flexors of the arras, and the muscles of
the shoulders, upper back, and chest have considerable to do.
188
T^encin^.
/vy.^3.
^Z.,- '^1
iSS^'^'
/yy.^^.
HEALTH, STRENGTH, AND POWER
Exercise 13
PADDLING CANOE
Position
— Stand with
downward
to the left side as
paddling a canoe.
Movement
feet together,
— While
both arms extended
though
in tlie act of
See Fig. 25.
keeping the arms and hands about
twelve inches apart, sweep them downward, backward,
and upward
to the left, uutil the left
uppermost and above the
left shoulder,
hand comes
then sw^eep
the arms downward, backward, and upward to the
right,
shown
turning the body in the same direction, as
in Fig. 26.
Repeat the movement, alternat-
ing from side to side.
— 10 — 20 —
Rate per
and keep the
Caution — Be
Times
50.
minute, 16
— 32 —
48.
arm uppermost in
paddling to the left, and the left arm uppermost
in paddling to the right.
Bend the body forward
and to the side with each downward stroke.
The chest, shoulders, arms, upper and
Parts Affected
sure
right
—
lower back, oblique muscles of the abdomen, and sides
of the waist.
190
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HEALTH, STRENGTH, AND POWER
Exercise 14
HEAVING THE LEAD
Position
— Stand with the
feet about thirty inches apart,
the right hand elevated above the head, the left
extended downward by the
side,
arm
and the weight
shown in Fig. 27.
Swing the right arm downward and outMovement
ward to the right across the body and up into the
position shown in Fig. 28, with the weight thrown
on to the left leg, and the left hand resting on the
thrown on
to the right leg, as
—
left
knee.
Now
settle
repeat the movement.
back to the
first
position,
Reverse the movement, using
the left arm.
Times
— — 25 — 40.
1
— 20 —
Kate per minute, 10
5
and
30.
Caution
— In
sway the body well
starting this exercise,
over to the right, energize the
movement, turn the body
descends, and briog
position
shown
it
to
downward
circular
the left as the
to a full stop in the
arm
extended
in the illustration.
Parts Affected — Anterior and middle
chest, waist, oblique muscles of
of shoulder, entire
the abdomen, and
back, legs, and arms to a lesser degree.
192
^e^y//yy/j6eZe^d
HEALTH, STRENGTH, AND POWER
Exercise 15
STEAMBOAT
Position
— Stand with the
feet
about thirty inches apart,
the weight thrcjwu on the right leg, the right arm
extended downward with hngers near the
the
left
tloor,
arm extended perpendicularly upward.
and
See
Fig. 29.
Movement
— From the
leg, erect
the trunk, and swing over into the opposite
position, with the
the
left
Repeat the movement,
Rate per minute, 10
Counting each movement
30.
— Hold
right
left leg,
and the right arm elevated,
risjht to left side.
— 15 — 25 — 40.
Caution
floor,
in Fig. 30.
nating from
Times
weight thrown on to the
hand near the
shown
as
position, straighten the right
first
to right
and
alter-
— 20 —
left.
the amis rigidly straight in a plane, at
angles to the
body.
Move arms and body
together as one, and shift the weight alternately from
one leg to the other.
Parts Affected
thighs,
waist,
— Extensors
of the legs,
abductors of the
and the muscles on the sides
abdomen, back, and
arms and shoulders are
hips.
of the neck,
The muscles
less actively engaged,
they are under considerable tension.
194
of the
though
s5fe<9J77j6o^:f^
HEALTH, STRENGTH, AND POWER
Exercise i6
HOISTING SAIL
Position
— Stand with the
with legs
shghtly
feet twenty-four inches apart,
bent at
the
knee,
extended straight upward, and the
on the upper part
of
right
arm
left first resting
the left thigh, as
shown
in
Fig. 31.
— Pall
Movement
the right
downward with the
rests
fist
arm
until
on the right thigh, and at the
same time push upward with the
is
right
left
arm
until
it
extended above the head, as shown in Fig. 32.
Eepeat, alternating position of arms and hands.
— 20 — 30 —
Rate
Caution — Every downward
Times
40.
per minute, 40
— 60 —
80.
pull should be accompanied
with a bending
body
to
both knees, and a swaying of the
of
when the
left when the
the right
down, and
to the
Parts Affected — Large muscles
calves,
and
gluteal
arm is pulled
arm descends.
right
left
in front of both thighs,
muscles,
also
extensors
flexors of the arms, the shoulders, chest,
muscles
of the
abdomen.
196
and
and oblique
Fy^.3/.
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h
i
HEALTH, STRENGTH, AND POWER
Exercise 17
THROWING THE DISCUS
Position
— Stand with the
Swing the
apart.
until
it
in the
same
of the left hip,
shown
serve the balance, as
swing the body
turning the body
and using the
direction,
Movement — Starting
arm around behind the body
right
comes back
about tweuty-four inches
feet
arm
to pre-
Fig. 33.
in
weight on the right
w^ith the
and
left
arm around
right
ically to the left, springing
leg,
energet-
from and turning upon
the ball of the right foot, until the right
arm
is
extended upward, and the weight thrown on
fully
to the left leg, as
movement.
shown
in
Fig.
Repeat the
34.
Reverse the position, and swing with
the left arm.
— 10 — 20 —
Rate per
—
exercise lay great
Caution — In
Times
minute.
30.
12
— 16
20.
this
the
movement from the
arm
to help turn the
stress
right leg,
upon starting
and using the
body while concentrating
left
all
the energy upon the final effort of the right arm.
Parts Affected
— Nearly
all parts of
the body in a mild
degree, with special stress upon the chest muscles,
and the oblique muscles
of the spine,
trunk and
of the
legs.
198
abdomen and
rotators
.'<t ,.'—
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A'AJs'^H
'StAIE
Sa^l
NORMAL
'
PARMKMGTON, ME.
AND POWER
HEALTH, STRENGTH
Exercise i8
CROUCHING START
Position
— Sink
on the right
backward so that the
extend the
leg,
feet will be
left
leg
about twenty-four
inches apart, and lean forward so as to support the
weight of the front part
and hands, as shown
Movement
— While
of the
body by the arms
in Fig. 35.
maintaining the above position
of
supporting the weight of the front part of the body
by the arms and hands,
shift
tl:te
right to the left leg (see Fig. 36),
right successively.
Times
— 20 — 40 —
56.
Caution
— Tn
60.
weight from the
and from
left to
Eepeat.
Rate per minute, 40
— 48 —
this exercise see that the near leg is fully
extended, and that the front foot comes within at
least
twelve inches of the hands on the
Parts Affected — Extensor muscles
floor.
on the back
of the
arms, muscles of the chest, back of the neck, and
extensors and flexors of the thighs and legs.
Very
trying exercise on the respiration and circulation.
200
m^st^.
yi/^c^h^^ *i5.
Cro£rc^//7yS/(SrA
/yj^.36.
HEALTH, STRENGTH, AND POWER
Exercise 19
BOXER^S GUARD
Position
— Stand with the
feet aljout tweDty-four inches
apart, right foot advanced, weight
to
left
leg,
across the
with
front
arm bent
left
of
the
thrown back on
at
angles
right
arm
neck, and the right
extended backward, as shown
in
the illustration,
Fig. 37.
Movement
— While maintaining the
same
position with
the feet, straighten the left leg, throw the w^eight
forward on to the right
ing
the right forearm
leg, at
the same time bring-
up opposite the neck, and
arm backward. (See Fig. 38.)
Repeat the movement, springing alternately from
extending the
the
and
right
left
left
foot.
Place
the
left
advance and try the same exercise.
Times
_ 20 — 40 —
SO.
Ptate per minute, 12
foot
in
— 24 —
36.
Caution
of
—
the
the
In springing forward and back from the balls
feet,
floor,
do not allow the heels to be raised from
and be careful to preserve the rhythm
movement between the arms and
Parts Affected
the
legs
muscles
—
Principally
and arms, also
legs.
extensors and flexors of
in
a
of the shoulders, back,
202
of
milder
degree
abdomen, and
the
chest.
^..
F/<j57.
Bojrers Gc/&rc/.
HEALTH, STRENGTH, AND POWER
Exercise 20
WINDMILL
Position
— Stand
with the feet together, and the
arm extended
in a horizontal plane directly forward,
and the right arm
extended
directly backward, as
shown
Movement
and
— While
in the
arm over
in
the
same plane
in Fig. 39.
keeping both arms rigidly straight
same
in
left
line
with each other, bring the right
a circular
movement
to
the position
arm at the
same time is swung downward and backward in a
circular movement to the position first held by the
right arm, as shown in Fig. 40.
Eepeat.
Reverse
occupied by the
left
arm, while the
left
the movement.
Times
— 10 — 20 —
30.
Rate per minute, 16
— 32 —
48.
— In executing
this exercise, special stress
must
be laid upon keeping both feet firm on the
floor,
Caution
pivoting at the hips only, and making the continuous
circular
movements
of the
arms
in as near a perpen-
dicular plane as possible.
Parts Affected
—
Anterior, middle, and posterior part of
shoulders, upper chest, upper back, and waist.
tators of the neck, trunk,
and
204
spine.
Ro-
HEALTH, STRENGTH, AND POWER
Exercise 21
LOCOMOTIVE
— Stand on the
Position
right leg,
draw up the
extend the right arm, and draw back the
shown
to the position
Movement
— Eeverse the
putting
at the
down
the
left
arm
in Fig. 41.
position as described above, by
left
foot, elevating
same time extending the
left
and drawing back the right arm, as
the right, and
arm forward,
shown in Fig.
Continue, alternately hopping from one foot to
42.
the other as in runnincr.
Times
left leg,
— 30 — 60 — 100.
Eate per minute, 60
— 80 —
100.
Caution
— In doing
this exercise, be sure
and move
tlie
arm forward as the opposite knee is elevated, and
move both in the same cadence or uniform rate of
speed.
Parts Affected
— The
thighs, extensors
of the
calves of the legs, flexors of the
and flexors
of the arms,
and muscles
lower chest, anterior and posterior parts of the
shoulders, and upper back.
206
7
F':
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c
p
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HEALTH, STRENGTH, AND POWER
Exercise 22
SWIMMING
(SIDE STROKE)
— Stand with the
Position
feet
about twenty-four inches
apart, the left foot advanced,
on to the
left
leg,
while the right arm
tended, and the left
shown
and the weight thrown
arm bent
is
well ex-
at the left side, as
in Fig. 43.
— Sweep the
arm downward and backward, settling at the same time back on to the right
leg. Then extend the left arm to the position shown
in Fig. 44, and pull the left arm back to the position
Movement
shown
in
Fig.
right
43.
Kepeat, changing position of
80.
Eate per minute, 16
legs.
Times
— 20 — 40 —
48, counting the advanced
Caution
— When the
arm
— 32 —
only.
left leg is in front,
spring from the
right foot and reach forward as far as possible with
the
left
arm, turning the head and body to the right,
and letting the right arm follow forward in the
movement in the same direction, settling back on to
the right leg every time the right arm
backward.
—
is
brought
The extensor muscles of the right and
Parts Affected
left arms and legs, and the muscles of the chest,
shoulders, and side walls of the abdomen.
208
Sm/77/7)/ny^S/(j/eS/roAe.
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F/ff.^S.
HEALTH, STRENGTH, AND POWER
Exercise 23
CHICKEN WINGS
Position
— Stand with
feet together
and thumbs in the
armpits, and elbows at the sides, as sliown in Fig.
45.
Movement
at the
shown
— Raise
both elbows as high as possible, and
same time
Fig.
in
raise the left
knee waist-high, as
Lower the elbows and knee
46.
to the first position, then raise the elbows
knee.
left
Times
and right
Continue the exercise, raising the elbows and
and right knees
— 20 — 40 — 80.
alternately.
Rate per minute, 20
— 40 —
60.
Caution
— In
doing this exercise, try and maintain per-
fect poise
on the leg
left
standing, and take a full
breath each time the elbows are raised, and expel
the air from the lungs as the elbows are lowered.
Parts Affected
— Middle
part of the shoulders, sides of
the neck, and upper chest and back.
and
sides of the waist in maintaining the
and the
flexors of the thighs in raising the
of the legs
poise,
The extensors
knees.
210
C/f/cAe/y H^/yy^.
HEALTH, STRENGTH, AND POWER
Exercise 24
THE GRAND BEND
Position
— Stand
apart,
with the
body bent
about eighteen inches
feet
far forward,
and arms extended
so
that the flncjers touch the floor between the heels.
See Fig. 47.
Movement
— From
the above position
carry the arms
and backward until they
directly forward, upward,
reach the position shown in Fig. 48, with knees, hips,
and ankles
flexed,
trunk btnt backward as
far as pos-
and arms extended straight back over head.
sible,
Eeturn to
first
position
and
repeat.
— — 15 —
Rate per minute, — 12 —
bending
Caution — Try and keep the knees
Times
8
30.
5
16.
straight in
forward, and be careful about bending far back of
the vertical position at
first,
especially
if
there
is
any
tendency to abdominal weakness, or a rupture.
This exercise first stretches the muscles
Parts Affected
—
of the back,
abdomen, and
legs,
Nearly
into powerful contraction.
on the front and back
and then brings them
of
all of
the muscles
the body and legs are
involved in the execution of this exercise, but the
greatest strain
comes upon the back and abdomen,
and the hamstring muscles back
212
of the thigh.
Gra/7(f3end,
HEALTH, STRENGTH, AND POWER
Exercise 25
MOWING
— Stand
Position
with the feet about eighteen inches
apart, the rigiit
and
left
arms extended downward
shown in Fig.
Bend the knees
the right, as
Movement
—
to
49.
slightly, incline the
body
forward, and sweep both of the arms around to the
coming up
left,
Now
swing both arms
— 20 — 40 —
30.
Caution
— In order
cise,
in the
shown
in Fig
same way around
Repeat.
the right.
Times
to the position
Rate per minute, 10
80.
to get the best effect
50.
to
— 20 —
from this exer-
keep the arms as straight as possible, turn the
head and trunk with the arms, and sway the hips
over to the opposite side from which the arms are
swinging.
Parts Affected
— Anterior
chest, broad
muscles
part of the shoulders, middle
of the back, oblique
muscles of
the abdomen, sides of the waist, and the extensor
muscles of the spine and legs to a more limited
degree.
214
MoH^yny.
HEALTH, STRENGTH, AND POWER.
Exercise 26
BOWLING
Position
— Stand with
heels together, left foot pointing
trunk inclined forward at
to the left,
a right angle,
arms extended downward, and
fingers together as
grasping a bowhng-alley ball.
See Fig. 51 A.
Movement
— Lunge
forward with the
forty inches, at the
left
same time extend the
horizontally backward and fold the left
foot
about
right
arm
if
arm
across
the front of the body raised to a semi-erect position.
From
See Fig. 5 IB.
arm
feet
the
and
left
this position
directly forward until the
beyond the
left
knee.
repeat.
left leg,
swing the right
hand
is
and place the
Eeturn
See Fig. 52.
about two
left
hand on
to first position
Face to the right and bowl with the
hand.
— 15 — 25 —
Caution — Keep the
Times
Rate per minute, 10
35.
— 20 —
30.
movement
first
rear
leg
a continuous one,
holding the
ball,
make the
from the position when
straight
and
through the lunge, to the
final
point of delivery, where the hand stops suddenly.
Parts Affected
— The adductors
sors of the legs principally,
of the thighs, the exten-
and the muscles
hips, buttocks, back, shoulders, chest,
216
of the
and arms.
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HEALTH, STRENGTH, AND POWER
Exercise 27
SIGNAL STATION
Position
— Stand
erect,
with
bauds resting upon the
Movement
ward
extended position over
position
and arm and
right leg.
and the
shown in Fig. 5 3 A.
arm outward and up-
-
same time elevate the
leg
together,
hips, as
— Straighten the right
to the
tended
heels
left
head, at the
tlie
leg sideward to the ex-
Lower the
Elevate the left arm and
show^n
in
repeat.
53B.
Fig.
See Fig. 54.
_ 15 — 30 —
Eate per minute, 20 — 40 —
simultaneCaution — Eaise and lower the arm and
Times
60.
60.
leg
ously,
and keep both as straight
as
possible.
lowering the arm, have the hand come
down
In
to the
thigh and not to the hip.
Parts Affected
— Muscles
of natural
tion put on the stretch,
lower chest increased
shoulder and
;
and
the
and forced
respira-
side diameters of the
muscles
of
the middle
abductors of the thighs are brought
most prominently into
action.
218
^.,
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S/^/?^/\5/^//o/7.
HEALTH, STRENGTH, AND POWER
Exercise 28
FURLING SAIL
Position
— Stand with the
twenty-four inches apart,
feet
with the legs bent at the knee, the body bent
for-
and the
left
ward, the right
fist
at the
shown
Movement
in
— Pull
you do
so,
touching the
Times
thigh, as
do.
the
right
up
fist
to
the right hip,
body nearly to an upright position as
then immediately extend the
the floor while the right
shown
floor,
junction of the left hip and
Ficr,
raising the
fist
— 20 — 40 —
remains at the hip, as
fist
Eepeat.
in Fig. 56.
80.
left fist to
20—40 —
Eate per minute,
60.
Caution
— The
movement
knees
and
bent
are
with every downward
straightened
with
every
upward
movement, the arms and body acting simultaneously
with the
legs.
Parts Affected
exercise
legs
arms,
is
— The principal
part of the
work
brought to bear upon the extensors
and lower back, though the muscles
posterior
rotators
of
shoulder,
the trunk
upper
back,
in this
of
the
of
the
neck,
and
on the pelvis come in for
considerable action.
220
fyy.33.
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7i^:/^/'/7ySm/.
HEALTH, STRENGTH, AND POWER
Exercise 29
MEASURING TAPE
Position
— Stand
with
together,
feet
elbows
raised
shoulder high, and fingers touching the breast-bone,
as
shown
Movement
in Fig. 57.
— Step
directly
forward with the
left
foot
about thirty-six inches, straightening the right leg
and throwing the weight on
to the left leg,
and
at
the same time extending the arms and expanding
the chest.
Spring back to position
See Fig. 58.
and repeat the movement.
advancing with the right
Times
— 15 — 30 —
60.
Try the same exercise
leg.
Eate per minute, 10
— 20 —
30.
Caution
— In
arms
doing this exercise, so time
that the
be fully extended, and the chest fully
will
expanded
it
at the
Parts Affected
end
— Chest
of the
forward movement.
muscles well
stretched,
chest
expanded, and muscles between shoulders that hold
shoulders back put in good tone.
Large muscles on
front of thigh, and muscles on the calf of the leg
brought into vigorous action.
222
^%-^
J7^.S8.
Pi
#:
F/y.3Z
1
^
/yfe^sirr/nyTdpe.
HEALTH, STRENGTH, AND POWER
Exercise 30
HAY
PITCHING
Position
— Stand with
feet about eighteen inches apart,
both legs bent at the knee, body inclined obliquely
forward to the
left
forearm on
with right
left,
left thigli
at right groin
fist
just above the knee.
and
See
Fig. 59.
Movement
— From
this position
swing the
arm
left
di-
upward and backward, inclining the head and
trunk backward at the same time and allowing the
right fist to rest upon the upper 'part of the right
rectly
thigh.
See Fig. 60.
downward
movement.
to
Swing the
left
arm forward and
and repeat the
the starting position
Keverse the position of the arms and
trunk and swing the right arm upward.
— 15 — 30 —
Caution — In taking
Times
Eate per minute, 10
60.
— 20 —
30.
make
this
exercise,
clench
the
hands,
arm tense, and swing the
trunk and extended arm upward and downward
the muscles of the
together.
Parts Affected
— Stretches
the
muscles
of
the chest,
abdomen, and waist, opening up the thorax and
increasing the breathing capacity.
The muscles
the shoulders, neck, back, arms, and legs
developmental work.
224
all
of
do good
F/^,^0.
HEALTH, STRENGTH, AND POWER
Exercise 31
THROWING THE LASSO
Position
— Stand with
the feet about twenty-four inches
apart, with the left
arm above the
thrown od
Movement
arm
liead,
across the back, the right
and the weiglit
to the right leg, as
— From
this position,
and arm backward from
shown
of the
in Fig. 61.
swiug the nglit hand
left to right in a large circle
above the head, swaying the body a
same
time.
swing the
At the end of every
right arm upward and
the body to the
left,
to the left leg, as
little
— — 10 —
Parts Affected — The
5
20.
and
of
the
forward, turning
and throwing the weight an
shown
in Fig. 62.
Try the same
Eate per minute, 2
muscles
of
—4—
8.
the arms, shoulders,
The muscles on the sides
the abdomen, and the front of the thighs
upper chest, and back.
and front
at
five or six turns,
exercise with the left arm.
Times
body
calves.
226
HEALTH, STRENGTH, AND POWER
Exercise 32
GRINDING CORN
Position
— Stand with
advanced, with the w^eight thrown back on
left foot
to
right
the
the feet twenty-four inches apart,
leg,
and the arms bent
at
a
right
angle, with elbows at the sides, as show^n in Fig.
63.
Movement
— From
the above position, raise the clenched
hands upward in front
of the face,
downward, and backward
then forward,
in a large circle, to the
From
sway
backward with the body, and bring the arms up into
Advance the right foot,
Eepeat.
the first position.
position
shown
in Fig. 64.
this position
and try the same exercise with the body and arms.
— 10 — 30 —
Caution — In
Times
60.
— 20 —
Ptate per minute,
10
throw the weight
of the
30.
this exercise
body
on to the advanced leg as the arms are carried
for-
ward, and on to the rear leg as the arms are Ijrought
backward.
See that perfect harmony and rhytlim of
action are sustained in the
and
movement
of
body, arms,
legs.
Parts Affected
neck,
— Extensor
extensor
flexor
of
the
muscles of
back
the
The muscles of the
and abdomen are called upon to a
and extensors
shoulders,
and
muscles
of the legs.
extent.
228
and
arms,
chest,
lesser
:<..
Gr/nd/ny Co/vi.
V
HEALTH, STRENGTH, AND POWER
Exercise 33
STANDING START
Position
— Stand with the
feet about twenty-four inches
arm extended forward
arm extended downward and back-
apart, right leg advanced, right
and upward,
left
ward, as show^n in Fig. 65.
Movement
— Swing
ward, and the
arm downward and backarm forw^ard and upward, at the
the right
left
same time springing from the position with the right
leg forw^ard, to the position with the left leg forward.
Eepeat.
(See Fig. 66.)
— 20 — 40 —
Caution — In executing
Times
80.
Eate per minute, 32
— 40 —
48.
rigidly straight,
this
exercise,
and throw most
cessively on to the front leg.
the
two
rhythm
little
of the
steps
Parts Affected
movement
between each
— The
keep the arms
of the w^eight suc-
In order to get into
it is
advisable to
make
stride.
shoulders, upper back, arms, and
The oblique muscles on the
abdomen, and the extensors and flexors
chest.
sides
of
the
of the thighs
and legs are especially brought into play.
Observation
and
—A
splendid exercise for the respiration
circulation.
230
J
Sfai^dm^S^rj^
/
/
HEALTH, STRENGTH, AND POWER
Exercise 34
SWIMMING ON BACK
Position
— Stand with
downward
the feet together, arms extended
in front of the
body with the backs
of
shown in Fig. 67.
Sweep the arms directly upward and backMovement
ward as far as possible, as shown in Fig. 68, bending
the head and body backward, and carrying the arms
fingers touching, as
—
around and downward in a
touch in front
the body as in the
of
its
severity
with the right and
the fingers
first
position.
The exercise may be
Kepeat the movement.
creased in
circle, until
in-
by stepping back alternately
left legs.
Eate per
Times — 10 — 20 —
Parts Affected — Muscles
30.
minute, 12
— 16 —
20.
of the shoulders,
upper chest,
and abdomen, as well as the extensors and
flexors of
the head, and the muscles of the scapulae that hold
the shoulders back.
232
S}^/m/77//?y o/?j8d^aA:-.
HEALTH, STRENGTH. AND POWER
Exercise 35
COURTESY
— Stand with
hands on
Movement — Swing the
Position
the legs
shown
the hips, as
front,
right
crossed,
foot in
in Fig. 69.
right leg straight outward
and
around, to a position about thirty inches diagonally
back
of
position in
in
Xow
Fig. 70.
outward and around to the
swing the right leg
crossed
shown
the left foot, as
front
of
left
tlie
Eepeat
leg.
the movement, then reverse the position of the
and swing the
left leg
— — 20 —
Caution — In
Times
5
around back
Rate
40.
of the right.
minute,
per
feet,
8
— 16 —
24.
this exercise
on to the advanced
poise
throw the weight
leg,
and
try
muscles
Principally
of the
advanced
adductors of the swinging
234
the
leg,
leg.
body
and maintain pertecr
and balance throughout the
Parts Affected —
of the
entire
movement.
extensors
and
calf
and the abductors ana
HEALTH, STRENGTH, AND POWER
Exercise 36
JUMPING-JACK
— Stand
with
behind the back.
Movement — Bend the
Position
erect
See Fig. 71.
touchiflg
l^nees
position
with
apart, at the
the
to
the
twenty-four
stride
inches
same time swing the arms outward
and upward until the backs
the head, as
and jump
about
feet
and hands
together
feet
shown
of
in Fig. 72.
the bauds touch over
Now jump
stride position to the first position,
and
from the
at the
same
time bring the palms of the hands together behind
Repeat,
the back.
first
striking the
hands behind the
back, then in front of the body.
— 10 — 20 —
Caution — In
Times
40.
Rate per minute, 16
— 32 —
48.
this exercise be sure
and move the arms
and legs together, and jump out and in to both
positions.
Parts Affected
— Extensors
of the legs,
and the
calves,
shoulders, and muscles or natural and forced respiration.
236
y£//??p/j7^*y<9cA:,
HEALTH, STRENGTH, AND POWER
Exercise 37
DRIVING STAKES
— Staud
about twenty-four inches
arms thrown back over
the right shoulder, with clenched hands together and
weight thrown on to the right leg, as shown in
Position
with
feet
apart, left leg advanced, both
Fig. 73.
— Swing
the arms forward and downward
with force and vigour until the clenched hands are
brought to a sudden stop about six inches from the
Movement
knee, with the body inclined forward and
weight thrown on t(j the left leg, as shown in Fig.
While still holding the lists together, swing
extended arms in front of the thighs up into
left
first
position over the left shoulder.
verse the
Repeat.
movement by swinging the arms over
the
74.
the
the
Rethe
left shoulder.
— 10 — 25 —
Rate per minute, 10 — 20 —
the advanced
Caution — Throw the weight forward on
Times
50.
30.
to
downward blow, and backward on to
the rear leg every time the arms swing over the
leg with every
Make a circular movement with arms
shoulder.
and trunk as though wielding a sledge-hammer, and
let the movements of body, arms, and legs be in
perfect harmony.
The waist, loins, and oblique muscles
Parts Affected
The
of the abdomen have the greatest strain.
muscles of the shoulder, upper and lower back, and
arms, also those of the legs and hips, are brought
—
into vigorous activity.
238
HEALTH, STRENGTH, AND POWER
Exercise 38
FIGHTING GLADIATOR
Position
— Stand
with the
left foot
about twenty-eight
inches in advance of the right, with the weight on
the right leg, the left forearm held across the lower
chest,
shown
Movement
and the right forearm near the right
side, as
in Fig. 75.
— Strike
straight out from the shoulder with
the right arm, springing at the same time from the
right
extending the right leg
foot,
the weight forward on to the left
leg.
and throwing
As
the right
arm and side advance, the left arm and shoulder are
drawn back. See Fig. 76. Kepeat the exercise.
Try the same movement wiLli right leg advanced
and position
Times
of
arms reversed.
— 20 — 40 — 80.
Eate per minute, 16
— 32 —
48.
Caution
and
— While
leg,
springing forward
from the rear foot
be sure and bend the advanced leg so that
both feet will always remain on the
Parts Affected
— The
the right and left
shoulders,
extensor
leg,
and
of the chest
muscles
of the
flexor
muscles
of
the arms, the
and upper back, and the
abdomen
of
the muscles of the calves,
extensors and flexors
nmscles
floor.
that rotate the body.
240
side
F/^M/y^O/a(//<3/or
/y^ /2?
HEALTH, STRENGTH, AND POWER
Exercise 39
CLAP UNDER LEGS
Position
— Stand with
mht
advance
in
leu'
feet tweuty-four inches apart, the
of
the
left,
extended over the head with backs
and
— Incline
brino- the
palms
of
the hands
See Fig. 77.
touching.
Movement
and the arms
arms downward and inward until the
hands touch under the
of the
Now
in Fig. 78.
the body forward, bend the knees,
legs, as
shown
straighten the legs and back and
swing the arms outward and upward to the
Try the same exercise with
position over the head.
the
Times
left leg
advanced.
— 10 — 25 — 40.
first
Eate per minute, 10
— 20 —
30.
Caution
— In
back
this exercise be sure
of the erect position
and carry the body
and have the arms fully
extended over the head.
Parts Affected
muscles
of
— Extensors
of
the back and legs, and
the chest, shoulders, neck, upper back,
and abdomen.
242
IK^J-f*'
/^^a
/v^.ZZ
C/^p a/x/erZe^s.
HEALTH, STRENGTH, AND POWER.
Exercise 40
THROWING THE JAVELIN
Position
— Stand with
apart,
the feet about twenty-four inches
weight thrown on to the right
leg, left leg
extended, right arm held at right angle above the
shoulder, and the left
shown
Movement
arm held out from the
side, as
in Fig. 79.
— Throw
flexiug the wrist
the right
hand
directly forward
and forearm, and
finally
by
extending
arm and shoulder. Simultaneously with
the making of this movement, straighten the right
le^f throw the left arm Ijackward, turn ou the ball
the whole
of
the right foot, and throw the body forward so
that most of the weight
is
supported by the
left leg,
shown iu Fig. 80. Eeturn to the first position
and repeat the movement. Try the same, throwing
as
with the
left
arm.
— 10 — 25 —
Caution — In
Times
40.
Eate per minute, 10
— 20 —
30.
this exercise care should be taken to
the hand straight forward, and
ments
of
all of
throw
the other move-
the legs, trunk, and arms, should be cor-
related, so as to carry out this purpose.
Parts Affected
— Flexors
and extensors
of
the arms,
upper chest, shoulders, waist, and abdominal muscles,
and the
calves, extensors of the legs
the spine to a lesser extent.
244
and rotators
of
#
rfy.eo
X
^
I
%^
HEALTH, STRENGTH, AND POWER
Exercise 41
GRAND SALAM
—
Stand with feet together, arms hanging downPosition
ward, and fingers touching in front of the body, as
shown
Movement
in Fig.
—
SI A.
Incline the body
the weight on to the
throw
and extend both arms
slightly forward,
riglit leg,
and the left leg backwards about eighteen inches
from the upright position. See Fig. 8 IB. From
this attitude, sweep the arms outward, upward, and
forward, and l)ring them down to a position where
they are touching the sides of the head, with the
hands extended as far forward and the left leg exSee Fig. 82.
tended as far backward as possible.
Bring the arms and left leg back to the first position
and repeat the exercise, extending the right leg
backw^ard, and supporting the w^eight on the left
leg.
— — 10 —
Caution — In
Times
5
Rate
20.
per
minute,
8
— 16 —
24.
this exercise, sink the
body
low as posand have the
as
by bending the advanced leg,
back of the body and rear leg make a continued
sible
straiglit line.
Parts Affected
cise is
legs,
— The most powerful
action in this exer-
brought to bear upon the extensors of the
At the same
the shoulders, upper back, and
and the erectors
of
the spine.
time the muscles of
neck are doing lots of work.
246
'Jvy.SB.
/y$K&M.
Fiy.e/B.
(jrondSa/a^m.
HEALTH, STRENGTH, AND POWER
Exercise 42
THE LONG DRIVE
Position
'
— Stand with the
weight supported largely on
the right leg and foot, with the
floor
left foot
about eighteen inches to the
around to the
right,
— Swing
turn the body
and cairy the clenched hands up
over the right shoulder, as
Movement
left,
touching the
shown
in Fig. 83.
the hands and arms
around, up into the position
shown
same time turning the body
downward and
in Fig. 84, at the
to the left, pivoting
on
the toes of the left foot, and throwing the weight
largely
tion,
and
on
to the left leg.
Eeturn to the
first
and repeat the movement. Eeverse the
try the
same stroke
— 10 — 20 —
Caution — Emphasize
Times
to the right.
Eate per minute, 8
30.
posi-
position,
— 16 —
24.
the
downward
stroke,
and make
the swing of the arms largely a body movement, and
see that arms, body,
Parts Affected
muscles
of
— Broad
the
and
legs act in perfect
muscles
of
abdomen and
harmony.
the back, oblique
hips, rotators of the
spine and thighs, and to a milder degree the muscles
of the chest, arms, shoulders,
248
and
legs.
/yy.64.
jLo/?yjDj^7fre
HEALTH, STRENGTH, AND POWER
Exercise 43
CHARGE BAYONETS
Position
— Stand
apart,
with feet about
slightly
bent,
leg,
while the arms are
and the hands clenched
grasping a musket.
at the
inches
with the body inclined backward, and weight
thrown on to the right
Movement
twenty-four
as
though
See Fig. 85.
— Thrust the hand and arms
directly forward,
same time extending the right
leg,
and
inclin-
ing the body forward, and throwing the weight on to
the left
position,
the left
leg.
See Fig. 86.
Eepeat.
Eeverse the
and try the same movement, springing from
leg.
_ 20 — 40 —
Eate per minute, 16 — 32 —
Parts Affected — Principally the extensors and adductor
Times
80.
48.
muscles on the outer and inner sides of the thighs,
the calf muscles, the extensors and flexors of the
arms, and the side walls of the abdomen and the
back.
250
^*5vyg? J?Sff'o/>ehs
yyy.ee
HEALTH, STRENGTH, AND POWER
Exercise 44
LOWER CHEST EXPANDER
Position
left
— Stand with the
thnty inches apart,
feet about
arm folded
arm extended downward
leg advanced, right
and
left
touch
the
advanced
Movement
—
floor
foot, as
across the back,
so
that fingers
inches
beyond the
about
fifteen
shown
in Fig. 87.
Straighten the left leg, and bring the left
arm upward and backward
until
it is
fully extended
over and back of the head as far as possible, as
shown
in
¥m.
88.
hand to the floor
Do the same exercise
Return the
and repeat the movement.
left
with the right arm and leg advanced.
Times—
24.
Caution
10
— 20 —
40.
— In executing
the supporting
Rate per minute, 8
this
— 16 —
movement, be sure and keep
arm behind the
back, and the ex-
tended arm as straight as possible.
In bending back-
ward, care should be taken not to bend too far back
at
first,
and
to
have the supporting leg
far
enough in
the rear to enable you to maintain a good balance.
Parts Affected
a
means
— This
exercise
of stretching the
is
especially valuable as
muscles of the abdomen,
elevating the ribs, and expanding the lower part of
the chest.
In accomplishing this object, the muscles
of the neck, chest, shoulders, back,
brought powerfully into action.
252
arms, and legs are
Zoiver CAes/^j^a/jder.
HEALTH. STRENGTH, AND POWER
Exercise 45
THROWING THE HAMMER
Position
— Stand
with the feet about
apart, with the
the
ei!_4iteen
o
body twisted arouud to the
arms extended dawnward and
inches
right,
and
backward
as
though the hands were grasping the handle
heavy hammer.
Movement
— Swing
the head and
of
a
See Fig. 89.
the arms forward and upward over
left
shoulder, then around the back of
the head and forward again over the right shoulder,
in a
continuous circular movement.
Fig.
90.
the
left
Repeat.
See
Try the same movement, starting from
side.
— 10 — 20 — 30 _ 40 — 50 — 60— 70 — 80 —
— 20 — 25 —
90 —
Eate per minute,
and
Caution — In executing
Times
100.
1
30.
5
pivot at
this exercise, try
the hips, swinging the body around in a circle, and
making the circumference
of the circle as large as it
can easily be made without bringing too
much
strain
on the muscles of the lower abdomen.
Parts Affected
— Arms,
waist, hips,
and legs
shoulders, back, chest, abdomen,
—
all in a
2H.
mild degree.
77j/^ow//7^ /Ae^j73/r?eA
/7y.SS>
/yy.S>0
HEALTH, STRENGTH, AND POWER
Exercise 46
MERCURY POISE
Position
— Stand with
fingers touching
91.
Movement
feet together
the collar-bone, as
— Thrust the
and the
left
same time
extend the
and arms bent, with
right
shown
in Fig.
arm forward and upward,
arm downward and backward,
rise
on the ball
left leg
at the
of the right foot
and
backward, in a line with the right
Eeturn to
arm, as shown in Fig. 92.
first
position,
and try the same exercise from the left foot, reversing the positions of the arms and right leg.
— 10 — 20 —
Caution — In executing
Times
30.
Eate per minute, 12
— 20 —
stretch
the ex-
possible,
and try
30.
tended
to hold
in the
exercise,
this
arms and leg
as
far
as
your balance on the ball
of the foot
while
extended position.
Parts Affected
— Extensors
calf muscles, shoulders,
and
flexors
of
the thighs,
arms, and upper chest.
An
admirable exercise for giving poise and preventing
undue contraction
of the muscles.
256
HEALTH, STRENGTH, AND POWER
Exercise 47
FIRE - ENGINE
Position
— Stand
body
apart,
with
erect,
about
twelve
inches
hands clenched, aod held
at the
the
feet
height of the eyes about fifteen inches apart, with
elbows thrown backw^ard on a line with the shoulders,
as
shown
in Fig. 93.
— Bring the hands down
Movement
to the knees, straight-
ening the arms, and flexing the trunk and legs at the
same
time.
See Fig. 94.
Now
and back and bring the arms up
tion,
straighten the legs
to the starting posi-
and repeat the movement.
— 10 — 20 —
Caution — Make the movements
Times
30.
Ptate per minute,
16
— 32 —
48.
legs
of the
arms, back, and
simultaneously, and be sure and throw back
the elbows and expand the chest at the completion
of every
upward
Parts Affected
back and
of the
neck,
—
stroke.
Principally the extensor muscles of the
legs.
The
extensors, flexors, and rotators
arms, and the muscles on the back of the
and above and between the shoulders are
affected to a milder degree.
258
'^a77c//2re£/7^/n€.
HEALTH, STRENGTH, AND POWER
Exercise 48
OVERHAND BOWLING
Position
— Stand
with heels together, body
erect,
united in front, as thougli liolding a
fingers
and
ball.
See Fig. 95.
— From
Movement
with the
at the
the above position, lunge
left leg to
the
left
same time swing the
upward and over
about thirty-six inches,
right arm, held straight,
across the front of the face, into
the position shown in Fig. 96.
position,
and repeat the
movement with the
— 10 — 25 —
Caution — In lunging
Times
outward
left
40.
Eeturn to the
exercise.
first
Try the same
arm, lunging to the right.
Rate per minute, 10
— 20 —
:50.
hand on the
body
to
side,
place
the
and incline
it
forward so that
will be on a line with the extended right leg.
the bowling
arm
left
thigh for support, and turn the
left
to the left,
the left
to a
sudden stop when
it
is
it
Bring
about
and spring back into the
first position from the ball of the advanced foot.
Principally the extensor muscles and
Parts Affected
level with the shoulders,
—
calf of the lunoringj
ary
leg,
leer,
the adductors of the station-
and the muscles
chest, arms,
and abdomen.
260
of
the shoulders, upper
0^erj^e<9c/Bojir///?y.
/vy.PS.
Jyy.^6.
HEALTH, STRENGTH, AND POWER
Exercise 49
AMERICAN EAGLE
Position
— Stride
^
feet are
forward with the
left leg so
that the
about forty inches apart, at the same time
lean forward with body and extend the arms down-
ward, until the fingers touch the floor with the hands
together, about three inches in front of the left foot,
as
shown
Movement
are
in Fig. 97.
— From
still
this position, while
inclined, raise the
as far as possible, as
hands
to
descend
the movement.
arms outw^ard and upward
shown
to
body and head
the
in Fig. 98.
Allow the
again,
and repeat
floor
Try the same wdth the right
in advance.
— 10 — 20 —
Caution — Keep the arms
Times
30.
Rate per minute, 21
foot
— 28 —
35.
fully extended, bring
them up-
ward and outward quickly, and frequently resume
the upright position.
Parts Affected
— The extensors
of the legs,
and erector
spinal muscles in supporting the weight of the body,
but the posterior muscles of the shoulders, back of
the neck, extensors of the arms, and muscles between
the shoulder-blades are most actively engaged.
262
F/y,9r
'"<Amer/c^j
HEALTH, STRENGTH, AND POWER
Exercise 50
THE LONG PASS
Position
— Stand with the
apart, with the right
feet
about twenty-four inches
arm and hand extended outward
and backward, as tliough grasping a
left
arm extended
to help
football,
and the
keep the balance, as shown
in Fig. 99.
Movement
— While the
swing
the
in Fig. 100.
left
held rigidly straight,
turning at the same time on the right foot
and throwing the weight on
the
is
around diagonally forward and upward to
it
left,
arm
right
Return to the
movement.
first position,
shown
and repeat
Try the same exercise with the
arm, turning on the
— 10 — 25 —
Caution — In executing
Times
to the left leg, as
left foot.
Rate per minute, 10
40.
— 20 —
30.
be swunsj backward and
the right
arm
is
arm must
the same time
this exercise, the left
swung
downward
at
forward, and the whole body,
including the right hip and right thigh, should be
made
left
to revolve over a quarter
way around on the
hip joint.
Parts Affected
— Middle
chest, shoulders,
oblique muscles of the abdomen.
thighs,
and extensor muscles
of
and arms, and
Rotators of the
the legs and feet,
located on the front of the thighs and the calves.
264
TZ^&Z- Ojyy/>^ss',
HEALTH, STRENGTH, AND POWER.
Exercise 51
SAWING WOOD
Position
— Stand
apart,
with
arms bent
about twenty-four
feet
at right angles,
inches
with hands clenched
and held fourteen inches apart, as shown in Fig. 101.
Extend the arms downward until the
Movement
—
hands come within
six inches of the floor,
with head
and trunk inclined forward and knees bent, as shown
Now bring the body to the upright
in Eig. 102.
position by raising the head and trunk and straight-
ening the legs, and draw the hands up above the
belt at the waist.
Times
Eepeat.
— 10 — 30 — 50.
Kate per minute, 16
— 32 —
48.
Caution
— Double
the
fists
as
though grasping a hand
wood-saw, and bend and straighten the back and
legs at the
legs
are
The arms
same time.
straightened,
and
the
are bent as the
legs
are
bent as
the arms are straightened.
Parts Affected
—
Principally the extensor muscles of the
movements
are done energeti-
back and
legs.
cally, the
muscles of the arms, chest, neck, shoulders,
If the
and abdomen are also brought into mildly vigorous
action.
266
FiyJO/.
/yyJOB.
t
Samr/y^Wood
HEALTH, STRENGTH, AND POWER
Exercise 52
HORIZONTAL BALANCE
Position
— Staud
with
arms extended
vertically
shown
103.
Movement
in Fig.
— While
body
together,
feet
erect,
and
upward over the head,
as
maintaining the same straight, ex-
tended position with the arms, trunk, and right leg,
bend slowly forward, balancing the weight on the
left
leg,
whole body assumes nearly a
the
until
straight line parallel with the floor, as
Now
104.
m
Fig.
return slowly to the original position,
and repeat, balancing on the right
the left backwards,
— — 10 —
Caution — In doing
Times
shown
and extending
etc.
Eate per minute, 4
15.
5
leg
exercise,
this
— —
8
the greatest
12.
stress
should be put upon the effort to attain a straight
horizontal position.
bending the knee
to elevate the
leg at the
same
—
This
may
be best achieved by
of the supporting leg,
hands and the foot
and trying
of the
extended
time.
Parts Affected
The greatest strain in this exercise
comes upon the extensor and flexor muscles on the
thigh, and upon the calf and ankle of the supporting
leg.
The extensors
and the muscles
of
the arms, back, and thigh,
and shoulders are
brought into great and prolonged actiAaty in
their efforts to hold up the body and maintain a line
of the buttocks
also
parallel with the floor.
268
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HEALTH, STRENGTH, AND POWER
Exercise 53
HURRAH
Position
— Staud with the
feet
about twenty-four inches
apart, the left forearm resting across the back,
the right
arm extended well forward
aud
to the right.
See Fig. 105A.
Movement
— From
around to the
and back
this
swing the right arm
position,
up over the head
left
(see Fig. 10 5B),
head and body, as shown in Fig.
of the
106, around to the position of the hand at starting.
See Fig. 105 A.
Repeat the movement.
Place the
and swing
in the oppo-
right forearm behind the back,
site direction
Times—
24.
Caution
10
with the
— 20 —
Do
not
30.
make
left
arm.
Rate per minute, 8
too large a circle at
— Keep the extended arm
— 16 —
first.
as straight as possible,
pivoting largely from the hips and loius, so as to
make
a continuous circle with the body as well as the
arms.
Parts Affected
"
— The
thighs principally,
hips, waist,
but
the
abdomen,
muscles
shoulders, upper and lower back
brought into considerable activity.
270
of
loins,
and
the chest,
and arms are
also
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HEALTH, STRENGTH, AND POWER
Exercise 54
ROWING
Position
— Stand
facing
to
the right with feet about
twenty-four inches apart, right leg advanced, and
the arms held at the sides while bent at a right
angle, as
Movement
—
body on
shown in Fig. 107.
Lunge forward, throwing the weight
to
of the
the right leg, bending the body, and
extending the arms until the fingers touch the
about twelve inches
in'
shown
Now
in Fig. 108.
.
ing an oar.
Repeat.
with the
to the left
front of the right foot, as
return vigorously
though
starting position, as
tor
the
lifting a
weight or pull-
Try the same
exercise, facing
left foot
advanced.
— 10 — 20 — Rate per
and keep both
Caution — Be
Times
floor
50.
minute, 16
— 24 —
36.
feet
sure
on the
floor,
bend-
ing the front leg as the body swings forward, and
the rear leg as the arms are brought back.
the upward movement, and
make
it
Energize
as steady
and
rhythmical as possible.
Parts Affected
— The muscles
that erect the spine.
The
broad muscles of the back that pull up the arms, and
the muscles of the hips, and back and front of thighs
and
legs.
272
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HEALTH, STRENGTH, AND POWER
Exercise 55
ROCKING THE BOAT
Position
— Stand with the
with
feet
twenty-four inches apart,
arm extended upwards, the
right
left
arm
downward, and the weight of the body thrown on to
the right leg, as shown in Fig. 109.
Movement
the
— Bring
left
arm downward, and carry
the same time swaying the
the right
arm upward,
at
hips to the left side, and shifting the weight of the
body on
to the left leg, as
shown
in Fig. 110.
Eepeat
the exercise, swaying from side to side.
— 20 — 40 — Eate minute, 30 — 40 —
downward arm
descent
Caution — Check
Times
per
60.
60.
the
it
reaches the leg, and keep the
upward as
movement
to the ribs.
Parts Affected
neck, and
means
arm
that
is
straight as possible, so that the
of the
body
— The
upper
extended
swaying
will give the desired elevation
shoulders, upper arm, sides of the
Muscles about the hips,
chest.
upper thighs, and lower
a
before
in its
leg.
of lifting the ribs
ing capacity.
274
Especially valuable as
and increasing the breath-
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HEALTH, STRENGTH, AND POWER
•
Exercise 56
RESTORATION.
Position
— Stand with
the feet together, face downward,
arms extended downward, and backs
shown
touching, as
Movement
in Fig.
of the
hands
IIIA.
— Raise the hands, arms, and elbows, keeping
the backs of the hands together until they pass the
chest and
the
See
face.
Fig.
movement upward,
11 IB.
until
the
Then continue
hands
separate
above the head with face turned upward (see Fig.
when they should be brought downward and
outward in a large circle to the starting-point, shown
112),
in the first position.
Times— 10
24.
Caution
— 20 —
— In
this
are raised,
30.
Repeat the movement.
Rate per minute, 8
movement, begin
— 16 —
to inhale as the
and take in as much
arms
air as possible
by
the time the hands are above the head, then allow
the breath to go out slowly as the arms descend.
Parts Affected
— This
exercise
brings into gentle and
sustained action the muscles of natural and forced
respiration.
276
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