50 Exercises
For
Health & Strength
WITH A SPECIALLY
PREPARED
CHART
BY
A. WALLACE-JONES
Principal of the
London Physical Institute
Two Shillings and Sixpence Nett
“Health and Strength,” Ltd.
12, Burleigh St., Strand, London, W.C.
Copyright © 2009 Albert Suckow
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50 Exercises for Health and Strength
Page i
PREFACE
THIS book came to be written through a chance remark of mine that, contrary to general
opinion, I held that an athlete, or, in fact, a man generally, ought to be at his best at thirtyfive, and was not, as was generally supposed, doomed to become a back number as soon
as he had passed the age of thirty, to say nothing of his (the athlete) being frequently
referred to as a veteran even before he attained to the latter age.
Numerous instances were quoted to me of famous athletes in every branch who had
dropped out of the running when they arrived at the meridian, as it was called, and I was
called upon to name any one man who had remained absolutely at his best, or who could
be said to have improved, after the close of the third decade.
I did not trouble to quote any instances, being aware that had I done so they would
only have been styled exceptions to the rule, but I nevertheless maintained that every man
should go on improving in Health, Strength, Activity, and Vigor up to his thirty-fifth year.
That is to say that the full possible measure of his athletic powers would not be attained
until he was thirty-five at earliest, when, needless to say, he would be vastly in advance
of the first athletes of the day.
Further than that, I also argued that, far from his then passing into the sere and yellow,
he should be able to preserve the full vigor of his powers until close on seventy, if not
beyond, provided he exercised rational care of himself, adhered to a suitable, reasonable
diet, and took suitable daily exercise.
I was asked for the system of exercise which would achieve this result, whether it was
expensive, difficult, and so forth, and it was then and there suggested that I should set it
all down on paper and issue it in book form.
Hence the book you see before you. The fifty exercises I have recommended therein,
for that is the number they finally grew into, have been devised to the best of my ability,
and from the results of a fairly lengthy and varied experience, as being adapted to every
requirement of the average man.
They will be found, I trust, to be all of them easy of performance, need no appliance or
apparatus of any kind, save in a few instances a pair of dumbbells. They will be found
efficacious both as preventatives and cure for any and every ailment which may afflict
the body, and will, as will be seen, tend to the promotion of the object primarily in view,
namely, the prolongation of the period of Youth and Development, the extension for a
considerable number of years of the perfection of Physical Fitness, and, consequently,
inevitably the Prolongation of Life.
This may seem to be rather a tall claim to make on behalf of a limited number of
simple exercises, but it must be remembered that I have had thousands of cases through
my hands, both of the Physically Fit, and of the Physically Unfit.
I have found these exercises invariably successful, and as near Perfection as can be
hoped for in this imperfect world.
They have triumphantly withstood every test I have been able to apply to them, and
they are now laid before you for you to make a similar examination.
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CONTENTS
Chapter I. The Need for Physical Exercise.......................................................................... 1
Chapter II. Why Certain Physical Exercises Should be Performed Every Day................... 4
Chapter III. Exercises Which Will Improve the General Health and Condition..................6
Chapter IV. Dealing with Exercises Which Develop and Strength the Extensor Muscles of
the Body With the Object of 1. Increasing the Height 2. Correcting Round Shoulders, Etc.
3. Combating Curvature of the Spine and Similar Physical Defects................................. 11
Chapter V. The Tightly Packed Organs of the Chest and a Group of Exercises Which Will
Enlarge Their Sphere of Operation.................................................................................... 16
Chapter VI. Exercises Which Are Specially Recommended for the Cure of Obesity, and
for All Suffering from a Superabundance of Adipose Tissue, or Who are Liable to Make
Flesh Rapidly......................................................................................................................20
Chapter VII. Four Exercises Which Will Develop the Tissues in Those Who Present a
Thin and Ill-Nourished Appearance................................................................................... 23
Chapter VIII. A Series of Exercises for the Prevention and Cure of Ailments Caused by
Digestive Troubles............................................................................................................. 27
Chapter IX. A Series of Exercises for Generally Toning-Up the System so as to Fortify It
Against the Attacks of Any Malady, Whether Physical, Organic, or Nervous.................. 32
Chapter X. A Group of Exercises Which Will Regulate the Repair of Tissue Throughout
the Frame, Thus Ensuring the Even Restoration of All Daily Waste or Consumption...... 36
Chapter XI. Exercises Which Will Regulate the Even Circulation of the Blood...............40
Chapter XII. A Group of Exercises Which Will Promote a General All-Round Physical
Development, Bodily Activity, and Agility........................................................................ 43
Chapter XIII. Notes on the Exercises Generally, and a Few Remarks on a Rational Diet.
............................................................................................................................................46
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CHAPTER I.
THE NEED FOR PHYSICAL EXERCISE
TWENTY years ago the term Physical Culture was scarcely known. Nowadays, everyone
understands its meaning. In one form or another it forms part of the curriculum in a
majority of educational establishments, its necessity has been recognized by the Military,
Naval, and Police Authorities, and most important of all, the Medical Profession, as a
whole, have been so converted as to not only publicly advocate its study and practice, but
even to frequently include physical exercise in their prescriptions.
Certainly no single movement in the world’s history has been so accorded such
widespread or such striking advertisement—no single subject which I can call to mind
has ever developed into a burning question of the moment with such ease and rapidity.
In claiming this as being a truly remarkable achievement, it must not be forgotten that,
despite the tremendous interest which has been aroused, all this advertisement and
publicity has produced so far but a comparatively poor practical result.
Yes, poor practical result. For despite the sermons, the lectures, the newspaper
réclame, the intense public interest in latter-day physical contests, the attendant literature,
and the multiplicity of training establishments—how many real Physical Culturists are
there to be found in these islands?
I very much question whether there are 100,000 all told. Not one in every 400 of all
the inhabitants of the United Kingdom. Not one in 500 perhaps, as the next census will
probably show.
Here is a simple, natural means of gaining and preserving Health, Strength, Activity,
Beauty and Grace, both of Body and of Mind, offered to the British race. It is open to all.
It is easy for everybody. It is quite inexpensive. It will enable the practitioner to dispense
with the innumerable and incalculable expenditure inseparable from illness and medicine
generally. It will endow him with
PERFECT WORKING HEALTH.
By this term I do not mean to convey solely, immunity from such common diseases as
Indigestion, Dyspepsia, etc., which intermittently assail every man and woman who is
engaged in sedentary occupation, but also fortification against the various ailments
caused by poverty of blood, such as Anæmia, Chlorosis, Piles, etc.; practical security
from the attacks of Consumption and other Pulmonary troubles, and a healthy organic
development, such as will enable them to successfully defy each and every disease which
may assail them.
In addition to these benefits, Physical Culture, scientifically and sensibly applied, will
so regulate the accurate and even the working of all the human machinery as to endow
the man who exercises properly and regularly, with sufficient stamina and powers of
endurance as to enable him to ward off the attacks of Nervous Debility, Nearasthenia, or
other nerve troubles which so commonly assail the average brain worker.
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Moreover, since the first essential to a graceful and pleasing appearance is the
possession of Good Physical Health, it needs no argument of mine to prove that these
same Regular Physical Exercises will enable every man or woman who follows them out
conscientiously to dispense with the expensive services of the Beauty Specialist and of
most other costly and artificial aids to Form and Figure.
All of these are plain FACTS which have been preached, demonstrated, widely
advertised, proved, and indeed almost universally recognized—and yet, as I have said,
only about one person in every five hundred have sought to take advantage of them.
Why?
Well, I suppose this has been on account of the fact that the public generally have
erroneously associated Physical Culture with “Weight-lifting,” or at all events with the
performance of prodigious feats of strength, and although perfectly ready to admire such
feats, has not felt any overwhelming temptation to emulate them.
So that people have been slow to recognize that the development of Phenomenal
Strength is only a by-product of Physical Culture, and that the regular and systematic
practice of suitably devised exercises, so far from being solely productive of heavy, slow,
and cumbrous figures, will tend rather to the cultivation of Agility, Quickness, and Grace
of Carriage.
The fifty exercises which I shall describe in this book, and which will be found set out
in diagram on the charts at the end, have not been designed for the purpose of developing
huge muscles and might sinews. My idea has been directed solely to devise and prescribe
such simple movements as will
1. Improve the General Health and Physical Condition.
2. Develop and Strengthen the Extensor Muscles of the Body, so as to
1) Increase the Height.
2) To correct Round Shoulders and In-curved Back.
3) To combat Curvature of the Spine and similar Physical Defects.
3. Deepen the chest, both so as to allow sufficient and suitable space for the Lungs
and Breathing generally, and to relieve the internal organs from the overcrowding
and pressure to which they are nowadays so frequently subjected.
4. Correct Obesity where necessary.
5. Increase Weight and Flesh where necessary.
6. Cure such diseases as Indigestion, Constipation, Sluggish Liver, Biliousness, etc.
7. Strengthen the System against any and every ailment, and provide it with such
stamina as will enable it to readily recuperate and consumption of Nervous
Energy, thus ensuring a pupil against that Twentieth Century disease,
Neurasthenia in all its forms.
8. Rapidly and Readily repair the waste of tissue consequent on every Physical or
Mental Exertion, and thus tend to the Preservation of Youth and the Prolongation
of Life.
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9. Regulate the Circulation of the Blood, thus ensuring the regular nutrition of every
portion of the body, and incidentally curing such ailments as Anæmia, Poverty of
the Blood, Chlorosis, Piles, etc.
10. Provide such General Physical Development as will, in any case, secure an Easy,
Graceful Carriage, All-round Activity and Agility of Movement, a Clear Skin and
Complexion, and Improve both the Appearance and Quality of the Eyesight,
developing the pupil’s ability in any athletic sport or pastime, and preparing his
system (if desired) for those heavier and more strenuous exercises by which
Phenomenal Strength and Activity may be acquired, but which should never be
undertaken before the System has been first suitably prepared.
I do not for one moment suggest that each of these fifty exercises should be run
through every day. Indeed, there is no pressing necessity for every pupil to ever practice
all of them.
They have been divided into sections, adapted to their various purposes, and should be
practiced in such selected variations as accommodate themselves to the needs of the
particular reader.
Nevertheless, I would strongly recommend each and all of you to, at various times, put
in a spell at those exercises which you have not previously patronized. Remember, that
although you may not now be suffering from any of the ailments which these exercises
have been specially designed to combat, yet that is no guarantee that you may not be
assailed by them at some future period; and these exercises are not only Curative but,
what is more important—Preventive.
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CHAPTER II.
WHY CERTAIN PHYSICAL EXERCISES SHOULD
BE PERFORMED EVERY DAY.
WHEN the ordinary man, who takes an interest in the welfare of his race, bewails its
Modern Physical Degeneration, he is almost invariably opposed by the undeniable fact
that nearly all the recorded feats of old-time athletes have been easily surpassed by those
of today. Another contention which is put forward by those people who are quite satisfied
that they are living in the best of all possible worlds, is, that we can, here in England
today, turn out for inspection specimens of Physical Manhood quite as magnificent as any
of those produced by Greece in the days of her glory.
Suppose that both these contentions are admitted to be facts, what do they prove?
That, despite the general degeneracy of the race, the early, improvident marriages
which are so common, the confined, close atmosphere which most of us breathe, the
absurd, irrational manner in which we live, eat, dose, and clothe ourselves, it is still
possible by means of regular Physical Exercise, scientifically applied, to overcome all
these handicaps and convert our stunted, unhealthy bodies into the very samples which
have been produced to controvert, forsooth, the very argument which has been
propounded.
For remember that these magnificent samples are but samples after all, and that the
majority of our race are a long way from coming up to these samples.
We specialize these samples, whereas the great Physical Nations of Antiquity turned
them out in bulk.
We exercise spasmodically, they exercised nationally.
We enjoy a multiplicity of doctors, surgeons, hospitals, and asylums; we complain of
sickly, undersized, weakly children. They were hardly ever ill, suffered only from such
maladies as an occasional pestilence caused by the overcrowding and insanitary
conditions due to a siege or long war, which their healthy, sound constitutions threw off
rapidly, once the causes were removed.
We are wailing because we are too old at forty.
They considered themselves quite youthful at forty (Sallust, the Roman historian,
speaks of the great Julius Caesar, at the age of forty-one, as a very young man), while no
Spartan was allowed to marry until he was thirty.
Some of us are magnificent athletes certainly, but it will, I think be generally conceded
that these are looked upon as being past their prime once they have passed their thirtieth
year. By the time they are forty, they are generally content to rest their portly frames in
the pavilion, and to criticize the valiant deeds of their successors. How many soldiers
even, over forty, are there now serving with the colors?
A point worth considering, I think, when it is remembered that the Argyraspids, the
pick of Alexander the Great’s army, were every man of them over sixty.
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Does anyone imagine that the human frame has altered so much as to make it
impossible for a man of today to preserve his youth and vigor to follow their simple rules
of regular daily exercise?
It is all very well to contend that the conditions of life are altered, that we live in an
atmosphere of ceaseless worry and anxiety, of wear and tear, which consumes our vitality
at a vastly greater rate. Alexander’s veterans were men who had not known peace for
forty years or more.
Besides, what does this modern wear and tear amount to, after all? Just the weakening
of muscles here and there which need but to be tautened up again to be as well as ever.
The consumption of a certain amount of tissue, which can just as readily be replaced by
an adequate supply of its suitable raw material, due care being taken in the selection of
both the quality and quantity of our diet and of the necessary exercises which will keep
the digestive organs in proper working order.
Our bodies daily undergo a certain amount of waste. Every action of our lives,
physical or mental, consumes a certain amount of tissue, and either strengthens or
disorganizes a certain muscular group. We replace this tissue daily, more or less
adequately, according to the food which we consume—more or less satisfactorily
according to the discretion we have exercised in selecting the various ingredients of each
meal to replace the particular tissue which has been consumed by our previous exertions.
Unfortunately, only a very insignificant proportion of us practice the equally necessary
daily exercises which will tone up the wearied muscles, and which can alone secure the
satisfactory distribution of our daily nutriment.
You have, let us suppose, undergone violent muscular exertion, and thereby consumed
certain sections of muscular tissue. You are discerning enough to select for your next few
meals such foods as will contain a high percentage of albuminous (muscle-forming)
elements. These pass into the blood in due course, to be deposited here and there
indiscriminately throughout the muscular system. But you do not want the distribution to
be indiscriminate. The major portion of your fresh supply of albumen should be deposited
in the muscles which you have been exercising and therefore consuming. How is it to be
attracted there?
Only by fresh exercise of those very muscles, which exercise will immediately attract
the necessary flow of blood. The exercise should, of course, not be so violent nor so
prolonged as the one which has occasioned the waste. The idea is restoration; not fresh
consumption, so that the balance should be carefully maintained.
Remember that your body is an intricate piece of machinery which is always at work,
and which therefore must be toned up and overhauled with the utmost regularity if a
breakdown is to be avoided, and since there is a daily waste there must also be a daily
repair.
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CHAPTER III.
EXERCISES WHICH WILL IMPROVE THE
GENERAL HEALTH AND CONDITION.
THE MODERN STRUGGLE FOR LIFE.
A FEW generations ago, when the line of demarcation between the upper and lower
classes of society was clear and distinct, no member of the one ever dreamt of attempting
to perform the work of the other. The “man of family,” as he would be pleased to style
himself, selected either Politics, the Army, the Navy, Diplomacy, the Church, the Law, or
the Court as his sphere of operations, and prospered therein, or failed to prosper,
according to the amount of influence which he possessed.
The middle and lower classes, the men of no family and no influence, pursued
commercial and manual occupations.
But each and all found living more or less easy. There was little stress or competition,
and but scant apprehension of the strenuous and ambitious interloper from another rank
entering the preserves of the elect and elbowing its tenants therefrom.
Nowadays, all these conditions are changed and changing. Family influence is
counting for less every day. The sons of working-men become Cabinet Ministers, and the
sons of Peers may manage drapery or provision stores. Hundreds of candidates are
competing for every position of trust and responsibility, and the fortunate holders of such
must not only prove themselves to be the most capable applicants, but must maintain
their position of superior capacity if they would wish to retain their position.
In the wild rush of modern conditions, it behooves every man to keep his head clear
and cool, his brain active and steady. The continual strain of work, worry, and anxiety
cannot fail to wear and tear his nervous system, and to sap his vitality, so that, unless he
be gifted with exceptional stamina and a thoroughly sound physique, he must, sooner or
later, break down.
It is more than likely that his meals will be somewhat irregular, and that the continual
worry of his mental anxieties will not only impair his appetite, but will seriously hamper
his digestion.
If he now flies to drugs or medicines for relief, he will find that he has jumped from
the frying pan into the fire, for once recourse is had to these agencies, he will find their
aid at first indispensable, and after a while worse than useless.
Drugs are but stimulants, and stimulants flatter only to deceive. The brief benefits
which they confer are only as irritants. That is to say, they but fret and worry the jaded
nerves and muscles into action for which, in their enfeebled state, they are unfitted, and
which, under this harsh treatment, they will, after a while, refuse to execute. Then comes
a Physical Collapse, followed necessarily, if not preceded, by a Mental Collapse, since
the whole Bodily Organism has been constructed to work harmoniously in unison.
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The only man, therefore, who can hope to succeed nowadays, is the man who is
physically fitted to undergo the strain of modern competition, the man who is not only
constitutionally so fitted at the start, but who continues to maintain his physical fitness
throughout.
How, then, is a man to achieve this?
Only by observing and five chief requisitions of his body and by studying the laws of
nature.
First, that it be wholesomely and suitably fed. Secondly, that it be supplied with a full
and regular allowance of fresh air, i.e. oxygen. Thirdly, that it be suitably clothed and
cleaned. Fourthly, that it be well and properly exercised; and fifthly, that it obtains a due
proportion of proper rest.
Of these five essentials, the most important is Exercise, for without it the body is
incapable either of assimilating a sufficiency of food or of extracting the necessary
amount of oxygen from the air.
Now, by “Exercise,” I do not refer to severe muscular strain such as is generally
recommended to those who are ambitious of developing huge masses of muscles to fit
them for the career of a great wrestler or weight-lifter.
That is a department in itself, with which I am not dealing at present. The movements
described in this chapter are exercises which will strengthen and invigorate all the tiny
muscles and cells of the brain and other organs, tuning them up, so to speak; which will
make the heart beat more strongly and regularly; render the pulse steadier, the appetite
keener, the nerves well balances, and which will, above all, ensure the smooth, wellordered, and even working of the digestive machinery.
They need no apparatus or appliances of any description, and can be run through, all
five of them, in ten minutes or so.
Surely no arduous addition to the labors of the day, no serious price to pay for the
priceless blessing of Good Health.
THE FIRST EXERCISE.
A man who cannot breathe cannot continue to live. It is scarcely necessary to state this
simple fact, were it not that so many people overlook the corollary that a man who
cannot, or who does not, breathe correctly cannot enjoy either good Mental or Physical
Health.
The function of breathing governs every other, since it is the inflation and deflation of
the lungs which controls the action of the heart; that organ which not only disseminates
the food we eat, but which also sets all our bodily machinery in motion.
Now the majority of people who go in for Physical Exercise, generally devote
considerably more attention to those movements which will broaden their chest and too
little to those which will deepen it.
Yet the most important inspirations are the deep ones—those which fill the lungs to
their inferior lobes, forcing the great diaphragm muscle down on to the liver and other
abdominal organs (thereby inciting these to activity, and which, by necessitating a
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correspondingly deep exhalation, will guarantee the discharge of all the waste matter and
other impurities returned to the lungs by the venous circulation).
I shall deal with these matters more fully in subsequent chapters, but for the moment I
will confine myself to the following simple series of movements for deepening the
thoracic cavity, in which are situated the lungs, heart, larynx, trachea, and alimentary
duct, and which is separated from the abdominal cavity by the great diaphragm muscle.
Standing in the position of attention, raise the arms, as shown in the diagram,
alternately throwing out the arms (palms uppermost) and bringing them back to the sides
with the clenched fists level with the shoulders. Then fling them aloft to their full extent,
palms extended, and return them to the clenched fist position at the shoulders. Repeat the
exercise ten to twenty times, 1, 2, 3, 4.
This will deepen the chest and strengthen the neck and shoulders.
EXERCISE NO. 2
The second exercise has been devised with a view principally to the strengthening and
invigoration of the abdominal and lateral muscles, so as to ensure their satisfactory
performance of their duties in disintegrating and assimilating such food substances as
may be committed to their charge.
It will, however, tend also to the development of a general bodily elasticity,
particularly of carriage, thus adding grace to one’s movements, and, owing to the rapidity
and ease thus encouraged, relieving the brain of a certain amount of unnecessary toil. For
it must not be forgotten that every physical as well as mental exertion is directed by the
brain, and that when the body is stiff and sore after unusual exertion, the directing
influence itself is sympathetically affected, and seems weary and incapable of activity.
As I think I have already mentioned in an earlier chapter each and all of the exercises
detailed in this book have been so designed that they will all assist in promoting any of
the various desirable results aimed at in the different chapters.
The groups of movements can be therefore, to a certain extent, interchanged from time
to time if so desired, it being carefully borne in mind, however, that those specially
labeled are most immediately adapted to the objects aimed at.
*
*
*
*
*
Standing in the position shown in the diagram, the feet being from twenty-eight to
thirty-four inches apart (according to your height), with fists clenched and arms parallel
with the shoulders, stoop over sharply to the right, bending the right knee, until the
knuckles of the closed right hand touch the floor, at the same time turning the head and
looking upwards.
Return to first position and bend over sharply and similarly to the left. Repeat ten to
twenty times.
EXERCISE NO. 3.
The third exercise is one which will, besides having the same effect as Nos. 1 and 2,
act beneficially on the back and thigh muscles. The movements are more strenuous, and
the results will therefore be found to be more immediately obtained, but the exercise
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should not on that account be practiced to the exclusion of the others. All should be
performed conscientiously.
From the position of Attention, stride out to the right, turning the body and right foot
and knee (but not the left) in that direction, at the same time extending the hands—palms
extended to full stretch above the head.
Then bend over sharply until the tips of the fingers touch the ground. Recover and
return to Attention. Repeat the movement, turning this time to the left. Recover Attention
and continue the movements alternately ten to twenty times.
EXERCISE NO. 4.
The fourth exercise in this group is devoted almost entirely to the development of the
lateral muscles, and is therefore mainly conducive to the assistance of those muscles
which are chiefly concerned with the digestive process; but it will nevertheless assist in
strengthening the leg muscles, and will not be without its influences on the chest, neck,
and shoulders.
From the position of Attention, stride out right and left till the feet are about twentyseven to thirty inches apart, raising the arms, with the hands tightly clenched, parallel
with the shoulders. Then swing over alternately right and left, keeping the upper part of
the body and arms rigid, swaying solely from the hips. Continue to each side alternately
twenty to thirty times in all.
EXERCISE NO. 5.
Having run through the first four exercises above detailed, it will be found that the
action of the heart has become considerably accelerated. I have therefore designed the
following movements as a method of concluding the group, with a view, not only to
exerting a further beneficial effect on the chest, neck, and shoulder muscles, etc., and to
strengthen such leg muscles as have been previously brought but slightly into play, but
also to slow down the heart’s action in a natural and healthful manner, regulating and
restoring the circulation of the blood into a normal, healthy action. This will be further
assisted by the steady and regular deep respirations which are included, so as to assist in
discharging the waste carbon, collected by the blood flow, which has been stimulated by
the earlier movements.
Standing in the position of Attention, lift the body easily on the toes, at the same time
gradually raising the arms (palms extended downwards) first parallel with the shoulders
and then to full extent above the head, turning the palms inwards. Draw a slow, deep
breath as the arms go up, fully expanding your lungs to their utmost capacity, so that the
diaphragm is pressed downwards to its furthest limit as the arms reach their topmost
stretch.
A momentary pause, and then drop the arms slowly back to the sides, sinking back on
your heels and exhaling the while. Time the three movements, both up and down, so that
they synchronize as far as possible. That is to say, contrive to reach the full tip stretch of
hands and toes at the same moment as your lungs fill; and let your heels touch the
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ground, your hands your sides, and your lungs empty simultaneously. Repeat the exercise
ten to twenty times, and you will have completed the first group of movements.
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CHAPTER IV.
DEALING WITH EXERCISES WHICH DEVELOP
AND STRENGTH THE EXTENSOR MUSCLES OF
THE BODY WITH THE OBJECT OF
1. INCREASING THE HEIGHT
2. CORRECTING ROUND SHOULDERS, ETC.
3. COMBATING CURVATURE OF THE SPINE AND
SIMILAR PHYSICAL DEFECTS.
THE EXTENSOR AND THE FLEXOR MUSCLES.
HAVE you ever measured yourself accurately when you get out of bed in the morning?
If you have not done so, try the experiment, and carry out the same performance
before you go to bed the same night.
The results, especially if you have done a hard day’s work, will astonish you. That is to
say, unless you have previously studied anatomy and are aware of the way your height
increases during the night’s rest and how it shrinks under the strain of a day’s toil. If you
have never given a thought to the subject, you will, as I have said, be surprised, and yet
the explanation is simple in the extreme.
For every muscular exertion is carried out by a movement either of the extensor or
flexor muscles, groups of which run up and down the body not only obeying the behests
of the brain, but also continually warring with each other—the extensors pushing the
body and limbs erect and straight, and the flexors pulling the body forward and curling up
the limbs.
Now, when we make our first entry into this world we have all our muscles flexed, and
our first conscious movement is to straighten them, but our extensors never naturally and
unaided recover this initial start which their lifelong enemies have gained over them.
Nightly they recuperate somewhat and get back some of the lost ground, but they grow
weaker with the passing of every hour, and when once we are fully grown, the extensors,
which have been further weakened in the process, commence (unless strengthened by
suitable exercise) to weary of the struggle and to cave in under the persistent pressure of
the flexors.
In many instances “that tired feeling” overcomes when earlier. For the process of
growth is a very trying one. Then they have not only to maintain our erect carriage and to
defy the flexors in the process, but they have also to push up a continually increasing
bulk and weight of tissue—no slight additional burden.
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So we see on every side stooping, round-shouldered, slouching, narrow-chested
youths, whose pale, pimply faces denote the poverty of their blood, due to their shallow
breathing capacity and consequently poor oxygenation. Lung complaints and pulmonary
troubles, Digestive and allied disorders follow in their due rotation. Grace of carriage,
alertness and agility of movement are conspicuous by their absence, and we are
confronted by the prospect of a shambling, weak-kneed, sickly generation.
The only alternative to this is that forecast by Dr. Robert Hutchinson, the distinguished
writer and physician, who prophesies that “The future man will be much less than the
medium height. His force will go towards the preservation of nerve and brain. Nature is
producing by degrees a race of men particularly fitted to survive the war and nervous
strain of modern business life.”
The learned doctor may find comfort in these reflections, but, despite the fact that
there “seems to be much reason in his sayings,” I fail to see why a short, stumpy race of
men should be better adapted to modern conditions than a stalwart, vigorous generation,
whose physical dimensions will endow them with ample space for the disposal and
proper working of their various organs, and whose greater bulk of muscle, tissue, and
consequently stamina will surely better quality them for their arduous labors.
Little people are proverbially the noisiest, and it is chiefly owing to their characteristic
clamor and self-assertion that the impression has been created that big brains are most
frequently to be found in small bodies, whereas it will, I think, be found that the tall races
of the earth have been quite as liberally endowed, mentally, as any of the pigmy tribes.
Take a hundred of the world’s greatest men at random, and I think you will find that
the majority of them have been in no way deficient in stature.
Supposing, however, mental capacity to be existent, irrespective of physical stature,
would not you all prefer to be well developed, and to be above the average stature, rather
than below it? I have never yet met a tall man or woman who honestly wished to be short.
Nor have I yet come across a short man or woman who, however loudly he or she might
advertise his or her self-satisfaction, did not betray in a thousand ways their envy of their
taller fellows.
HOW YOU MAY BE TALLER.
There is very excellent authority for saying that a man cannot increase his stature, so
that I trust that no one will accuse me of having been guilty of any impiety for having
essayed to disprove the impossibility of this feat. Nevertheless, I have on numerous
occasions been requested by pupils (both personally at the Institute and by
correspondence) to prescribe a series of exercises which would, if possible, add an inch
or so to their height. Well, I have endeavored to accede to their requests and—yes, I am
pleased to be able to say so—always with success.
The exercises which I have recommended have of course varied with the individual
cases, since I must naturally devote more particular attention to those whose shoulders
have a tendency to roundness, or to those who are threatened with curvature of the spine,
etc. than I should to those who are normally of fairly straight, if dumpy, build, and whose
desire is purely “height increase,” and very little else.
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Different cases naturally require different treatment, and it would be impossible for me
to detail all the various exercises here. I propose, therefore, merely to describe and
illustrate six various exercises which, without the aid of any apparatus or appliances, will
act beneficially on the extensor muscles, and will be found of advantage by all those who
seek any of the results indicated in the heading to this chapter.
The Why and the Wherefore of their influence on Rounded Shoulders and Curved
Spines, etc., I will deal with later, but should they no be found to be immediately and
thoroughly successful, I shall be only too pleased to deal more fully and particularly with
any applicant who cares to write to me direct.
EXERCISE NO. 6.
This exercise will be found to apply chiefly to the extensor muscles of the neck,
shoulders, and upper part of the body. It is a simple, easy exercise, entailing surprisingly
little exertion for very considerable benefit.
Stand absolutely erect, heels together, head thrown well back, arms bent, and fists
clenched at a level with the shoulders. Then, maintaining the head and body rigid, shoot
the arms to full extent above the head, fingers extended, palms inwards, and return them
clenched to the shoulders. Repeat twenty to thirty times.
EXERCISE NO. 7.
This exercise, which will be found more vigorous, has been specially designed for the
exercise and development of the extensors of the spine and abdomen. The movements,
especially the swing back, should be carried out forcibly, all the muscles being stretched
to their fullest extent.
From the position of Attention, stride out to the front with the right leg about twentyseven inches, then swing the hands, palm open, back above the head, bending the back, as
far as they will go. Sweep them down forward until the finger tips touch the ground.
Return to second position with a sharp brisk movement. The head, trunk, and arms should
sway together, the feet being firmly planted throughout, all muscles, being kept fully
stretched as rigidly as possible. Repeat ten to fifteen times, then return to Attention and
repeat the exercise, striding out with the left leg.
EXERCISE NO. 8.
This will exercise practically the same groups of muscles, but in different fashion. The
trunk can be swung back further, and the neck and back extensors consequently
experience a greater strain, while the leg muscles do not benefit so extensively.
Stand at Attention and take a slight stride right and left, feet about six to eight inches
apart. Swing back and forward as in the last exercise, but strain back and neck muscles to
a greater extent as allowed by position. Repeat ten to twenty times.
EXERCISE NO. 9.
Attention as before. Raise the clenched fists level with shoulders, then stride out full
reach with right leg, curving back the body, throwing the head well back and swinging
the open hands, left to full extent above the head and right well to the rear. Return to
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Attention and stride out with left foot, swinging the right arm up and left to the rear.
Repeat alternately right and left fifteen to twenty times.
Note for this and all other exercises in this group. Take care to stretch all muscles
employed to full extent with each movement, and make a momentary pause at the
backward swing, while muscles remain stretched taut, so as to derive the full benefit of
the extension movements.
EXERCISE NO. 10.
This, which is performed throughout with clenched fists, is designed more particularly
to apply to the muscles of the legs and toes. There should be a distinct pause at the
completion of each movement.
Stand at Attention, with hands at sides, fists closed. Stride out to the front, about
twenty-seven inches, and bring the body well down level with the hips, arms swung as far
back as possible, every muscles stretched. Pause rigid and then swing arms, head, and
body straight up and well back, fists extended above the head. Pause rigid and return.
Repeat ten to fifteen times, return to Attention, then stride out with left leg and run
through the exercise again.
EXERCISE NO. 11.
This exercise is purely an extensor muscle development, and since the body reclines
during its performance, it will be found highly beneficial, not merely as a height
developer, but also as a back and shoulder straightener.
Lie down full length on the ground, face downwards. Then raise both arms and legs
simultaneously, making a momentary pause at the extended position, and then lower all
limbs to the original position. The head and shoulders to be raised with arms as high as
possible. Repeat five to ten times.
How the Development and Exercise of the Extensor Muscles Will Straighten Rounded
Shoulders and Ward off Spinal Curvature and other Similar Defects
Nothing can possibly look more ungraceful than a slouching, round-shouldered
carriage of the body. No matter what other physical advantages a man or woman may
possess, these defects will go far to nullify them.
And it is not in appearance alone that one should seek to avoid or correct them. For
they are the “outward visible signs” which indicate only too clearly inward physical
debility and the certain growth of serious and dangerous disease.
A round back and a hanging head are inseparable from a flat, narrow, and immobile
chest, and as I shall show later on, this not only hampers the lungs in the performance of
their proper functions of purifying and regulating the circulation of the blood, as has been
already pointed out, but by pressing down on the abdominal regions, circumscribes the
sphere in which the organs there located carry out their labors, and so ensures the speedy
approach of dyspepsia, malnutrition, and other ailments; and also by confining the lung
and heart action within narrow limits, positively invites the attacks of pulmonary, cardiac,
and other diseases.
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Spinal Curvature and its effects I need hardly allude to, but I would like to ask whether
the menace of all these afflictions is not sufficient to nerve a man to defy proverbial and
other dicta and to seek, if not to “add one cubit to his stature,” to at least adopt such
means as will enable him, without either trouble or expense, to fortify his weary extensor
muscles even when by so doing he will stretch them, “if not one cubit,” well, perhaps,
half an inch or so upwards, and while gaining in height, yet push those shoulders some
little distance further away from his breastbone.
For these extensors of his, to which he owes such stature as he may possess, serve him
likewise, when well treated, by maintaining the erect pose of his spine. It is also they, and
they alone, which support his head on the column of his neck and prevent that portion of
his anatomy from drooping feebly, if gracefully (save the mark), like a lily. His flexors
are tugging continually at his shoulders to bring them round and downwards. His bodily
edifice totters and sways. Will he not buttress and stay his “leaning Tower of Pisa,”
which, unlike its famous exemplar, totters to its fall, clamoring for health and voicing its
appeals in the shape of the ills above enumerated?
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CHAPTER V.
THE TIGHTLY PACKED ORGANS OF THE CHEST
AND A GROUP OF EXERCISES WHICH WILL
ENLARGE THEIR SPHERE OF OPERATION.
IT IS, I should imagine, scarcely necessary for me to deal at any length with the closely
related functions of the heart and lungs. You must all be aware that the processes of
respiration are the influences which cause the heart to b eat, i.e., it is the inhalation of
oxygen which draws the venous, or return flow of blood, through the veins into the lungs,
there to discharge the load of carbon collected round the body, and that the succeeding
exhalation while discharging this carbon into the outer air, at the same time dispatches the
blood (now charged with oxygen) back to the heart, whence it departs by way of the
arteries, coursing round the body and depositing the nutriment, received from the
intestines, wherever this is required.
As will be seen in the accompanying diagram, these organs of the chest, viz., the
Lungs, Heart, etc., are packed in the smallest possible compass, within the cone of the
thoracic cavity, which cone is narrow and immovable above (where the great bloodvessels are situated), behind the firm rampart of the breastbone and rigid upper ribs; but
which broadens and becomes more expansive as it descends to the diaphragm and more
elastic lower ribs.
Numerous books have been written, and countless lectures have been delivered, with
the object of impressing on readers and hearers alike the necessity for breathing
diaphragmatically, i.e., for filling the lungs to their lowest depths, down even to the very
tips of the lobes, lettered W and Y on the accompanying sketch.
Despite these efforts, however, a large number of people still indulge chiefly in “upper
chest” inspirations. In other words they just “hunch up” their collar-bone and shoulders
and push out, or try to push out, their upper ribs and breastbone.
By doing this, they merely fill the upper lobes of their lungs, run a risk of slightly
bruising these on the bony structure, against which they force them, fail to take in a
sufficient supply of oxygen for the due and proper aeration of their blood, and worst of
all, perhaps, by neglecting to regularly expand the lower and larger lobes of their lungs,
encourage these to get rusty, so to speak, and to thus fall into a condition which will be
highly susceptible to the disease germs of consumption, pneumonia, inflammation of the
lungs, asthma, and other pulmonary troubles.
Nay, the Heart itself, not being sufficiently exercised, is apt to become weak, the
blood, insufficiently oxygenized, becomes poor in quality, and therefore does not replace
tissue waste with satisfactory material. The food distributing agency works badly,
digestive disorders manifest themselves, caused partly by this and partly by the lack of
natural exercise which the liver and other organs receive from the movement of the
diaphragm, and in consequence the whole frame becomes disorganized and unhealthy.
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A very serious list of consequences, which can be easily avoided by the simplest of all
means—Regular deep breathing exercise which will habituate one to natural
diaphragmatic breathing.
I propose, therefore, to recommend the practice of the following five exercises, first,
for the reason above stated, and secondly, for the resultant chest and lung development,
which will strengthen the lungs and heart and will moreover enlarge the area in which
they are at present compressed.
EXERCISE NO. 12.
This is the simplest of all exercises, and should be practiced every morning for about a
couple of minutes by every reader.
Immediately after rising, and facing an open window, so as to obtain the freshest air
possible, stand erect, hips well back, chest forward, shoulders back, chin drawn in, hands
resting firmly on hips.
First exhale any breath which may be in your lungs, then slowly inhale (through the
nostrils), drawing the air down into the lower lobes, so that you feel that your abdomen
expands under the pressure of
the descending diaphragm
muscle, which is being forced
down by the expansion of your
lungs. The cartilage between
your ribs and breastbone, and
the intercostals muscles which
lace your ribs together, will
yield outwards as the lungs
expand upwards. Then, just as
the upper lobes are filling, raise
your shoulders so as to take the
weight off your chest, and when
filled exhale at once with full
vigor, drawing the abdomen
inward and upward, so that the
chest walls expand, and prepare
to (if possible) inhale an even
larger quantity of air next time.
Continue this exercise for say a
couple of minutes.
EXERCISE NO. 13.
The last exercise, which was
principally a lung-developing
exercise, may be succeeded by
No. 13, which will deepen and
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widen the chest and
strengthen the shoulder
and arm muscles.
Starting from
Attention, and holding
a light dumbbell in
each hand, raise the
arms gradually to full
stretch above the head,
inhaling deeply the
while, so that the lungs
are fully expanded as
the hands reach their
highest point. Then
press the arms back to
the Attention position,
exhaling slowly as they
go down. Raise
yourself slowly on to
your toes as you lift
your arms, and sink
back gradually to your
heels as you bring your
hands down.
EXERCISE NO. 14.
In the same position,
and still holding the
dumbbells, inhale
deeply, pressing the arms
well back the while, but bringing the body forward by rising on the toes. Then sink back
on your heels, bringing the arms quickly up forward, in front of and level with the
shoulders, exhaling sharply. Let your lungs fill and empty themselves as each respective
movement is completed. Study the diagram to note position of body, etc.
EXERCISE NO. 15.
Lie down full length on your back on the floor, with hands resting (each holding a light
dumbbell) by the sides of the thighs. Then raise the arms to full stretch above the head,
inhaling deeply the while. Pause here momentarily, with lungs filled and abdomen
pressed out, return arms to sides, exhaling slowly. Repeat ten to fifteen times.
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EXERCISE NO. 16.
Lie down full length on your face, with open hands resting on floor (elbows bent)
about half-way down your chest. Push yourself up slowly from your knees by
straightening your arms, taking in a deep full breath. Pause for two or three seconds when
at full stretch of arms, and then sink slowly down again, exhaling the while. Repeat
exercise five to ten times, and you will find that not only have your chest and lungs
benefited considerably, but that your arms and back muscles have been strengthened in
proportion.
*
*
*
*
*
Before leaving this subject of chest and lung troubles, I would strongly advise you all
to make a regular practice of some if not all of these five exercises, for no matter whether
you are seeking physical development, from the Strength point of view, or are proposing
to exercise for Health reasons only, you will find that they are all practically
indispensable from either standpoint, that is, supposing that you be normally a sound and
healthy subject.
Where, however, some of you may be afflicted by Heart Disease, Consumption, or
other malady which has rendered you organically unsound, I would advise you to write
me for advice before adopting any one of them. You see so much would, in that case,
depend on your organic condition that I should like to be fully acquainted with this before
setting you on any course of exercise, and some of those set forth here might possibly be
too strenuous for you to tackle straight away.
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CHAPTER VI.
EXERCISES WHICH ARE SPECIALLY
RECOMMENDED FOR THE CURE OF OBESITY,
AND FOR ALL SUFFERING FROM A
SUPERABUNDANCE OF ADIPOSE TISSUE, OR
WHO ARE LIABLE TO MAKE FLESH RAPIDLY.
CIVILIZATION, which has conferred so many benefits on our race, has also been
responsible for many of our sufferings and ills. Owing partly to the spread of luxury, and
partly also to the necessity for haste and rapid transit, it has largely become a habit with
most of us to ride everywhere, whenever possible, and to walk only when we cannot
avoid doing so.
Then, again, there is no doubt that another very large proportion of both men and
women eat and drink not only unwisely, but also too much.
We also, either through laziness or lack of leisure, drop early in life those athletic
pastimes which in our youth kept us more or less in condition. In other words, we adopt
no means whatever of “working off” that superfluous flesh which we made by reason of
the healthy appetites engendered by our muscular amusements, though we may have
dropped the amusements, but retained the appetites.
Certain unfortunates, no doubt, are naturally disposed to grow stout and fleshy, but I
am inclined to believe that quite as many sufferers from the woes inseparable from “too
solid flesh,” which refuses to melt, will b e found to have been originally devoted to
athletics, which they have since abandoned, and who have in consequence put on flesh
instead of muscle in their later years.
But no matter the cause, the effects are invariably the same. Difficulty in moving,
shortness of breath, a general distaste for exercise of all kinds, and the bodily ill-health
consequent thereon. Finally, and worst of all, comes fatty degeneration of this or that
organ, owing to the layers of fat which surround the organ itself and interfere with the
muscular action which sets it in motion. The fat man is generally looked upon as a most
amusing person, and, in fact, rather an enviable one, whereas, as a matter of fact, if one
only reflects, the amusement consists of laughing at him, and rarely, if ever, with him. It
is his woes which amuse us, and should rather evoke our pity.
The fat man, as I have said, is naturally averse to exercise, owing to the trouble and
discomfort which it causes him, but he often, nevertheless, heroically attempts it. He
walks, rides, cycles, goes in for golf, etc., but finds it all terribly laborious, and generally
unsuccessful. The truth is that he is too unwieldly to walk or cycle either fast enough or
far enough. His means frequently will not allow him to ride a horse, nor is it easy for him
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to find one capable of carrying him at the steady trot or gallop which he requires. Then,
again, he may not be able to ride, and may be unable to afford the time or money for golf.
So he gives up exercise and patronizes the patent medicine vendor, who advertises
some marvelous Anti-Fat concoction. This irritates and upsets his digestive faculties, so
he “bants” or starves himself, undergoing another species of purgatory.
Exercise is, of course, the best, in fact the only remedy. But it must be the right kind of
exercise, consisting of movements such as will rapidly consume his superfluous tissue,
without over-wearying or straining his muscles, and which will not be so violent as to
awaken an enormous appetite, the satisfying of which will undo all the benefit achieved.
I am here suggesting a group of four exercises, which my experience has shown me to
possess the above requirements, and which, apart from their imposing no arduous strain,
will assist all-round development, in addition to relieving the sufferer of a
superabundance of unnecessary and undesirable tissue.
Each and all of these exercises should be persevered with steadily, for as many
repetitions as possible. For if at first they may appear inconvenient or in any way painful,
their beneficial effects will be so early apparent that subsequent repetitions will be found
much easier, and can be performed almost without difficulty. In fact, in a moment, or at
most three, the four exercises, if practiced daily, will almost restore the patient to his
normal condition.
He must, of course, observe a prudent abstemiousness in his diet. Potatoes, starchy
foods, sugar, beans, buts, pork, and veal should be avoided. Toast should be taken instead
of bread, and butter partaken of only sparingly.
EXERCISE NO. 17.
Lie down flat on your back, with a light dumbbell in each hand, arms extended full
length above your head. Bring the arms over slowly, passing over the head until they rest
at the sides, raising the head at the same time by the neck muscles chiefly, and keeping
the shoulders flat. Exhale fully, emptying your lungs as your arms come over. Let your
hands touch your sides, your head reach its highest possible point, and your lungs empty
at the same time if possible. Pause while you count five, and then return your arms and
head to the first position, inhaling slowly the while. Repeat twenty times or longer, if
possible, without too great a strain or fatigue.
EXERCISE NO. 18.
In a sitting posture on the floor, as shown in diagram, stoop as far forward as possible,
touching or even reaching past your toes with the palms of your open hands. Then raising
the arms above the head, lean well back, inhaling deeply the while. Go as far back as you
can, keeping the arms straight and leaning you head well back. Come forward again to
your toes, exhaling the while. Be sure when inhaling to fill the lower lobes of your lungs,
pressing the diaphragm well down, and when exhaling press in your abdomen so as to
expand your chest. Continue the exercise until tired.
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EXERCISE NO. 19.
Lie down on your right side on the floor, resting your head on the palm of your right
hand, the arm being bent at the elbow. Then with left arm stretched out in front of you
swing it sharply backwards as far as it will go, going through the reverse movement with
your left leg, viz., as far forward and as far back as they will go. The right leg to be kept
rigid the while. Repeat ten times, then turn on to your left side and repeat the exercise ten
times, with right arm and right leg. Now, if not too tired, turn back and go through it
again five more times with left arm and leg, and also with right arm and leg. Attempt
another five repetitions of each, and so on, until you feel yourself unable to continue. All
movements to be performed as sharply and quickly as possible.
EXERCISE NO. 20.
This exercise will almost certainly be found at first to be rather difficult of
performance. It should, however, be persevered with, since it will be found the most
effective of all, not only rapidly reducing the superfluous tissue, but also restoring very
quickly much of the lost agility.
Lie down full length on the floor, with arms extended, palms upwards, to full stretch
above the head. Take a full deep breath, and then “double yourself up,” bringing your
legs sharply by bending your knees and bringing up the upper part of the body, clasping
your hands round your shins, just below the knees. Exhale quickly while doing this. Rest
so awhile, as long as you can conveniently, and sink back to the first position. Repeat five
to ten times, if possible. With practice the number of repetitions can be increased. Inhale
always deeply and fully when at full stretch.
*
*
*
*
*
It will be noticed that in three of these exercises deep breathing is included. This must
on no account be omitted, since, as has been explained in a previous chapter, these full
deep breaths will help to thoroughly purify the blood, and will strengthen the action of
the heart, sending all the blood coursing round the body, laden with oxygen to burn up the
superfluous tissue, and bringing back the carbon “slag” and refuse to be discharged by
exhalation.
It is a mistake to imagine that obesity can only be cured by such excessive heat and
exertion as will produce a profuse perspiration. This is, of course, to a certain extent
necessary, but it will probably have been observed that dwellers in tropical climates are
by no means necessarily immune from the ills attendant on the possession of too much
flesh, so that bodily heat, whether caused by Exercise, Climate, or a Turkish or Vapor
Bath, is not by any means a complete method of reducing weight.
As a matter of fact, a plentiful supply of oxygen is every whit as necessary to the
consumption of bodily tissue as it is to the combustion of any other material. The waste
also needs to be discharged by way of the lungs quite as freely as by the pores of the skin.
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CHAPTER VII.
FOUR EXERCISES WHICH WILL DEVELOP THE
TISSUES IN THOSE WHO PRESENT A THIN AND
ILL-NOURISHED APPEARANCE.
IN THE last chapter we dealt with exercises which would satisfactorily reduce weight,
relieving a patient of any superfluity of tissue and restoring to him his lost activity and
consequent vitality. We are now about to deal with the opposite class of sufferer, those
who find themselves too light, and who are anxious to secure a better covering to their
bony structure.
In the majority of instances, it must be confessed that the man or woman who wishes
to gain weight, i.e., to put on flesh, entertains the desire chiefly on the account of
appearances. Very naturally so, for it must be acknowledged that the unfortunate man or
woman who is compelled to plead guilty to the impeachment that he or she is as thin as a
lath would be severely handicapped if entered either for a Beauty or a merely Physical
Pose Competition.
Appearances may be proverbially deceitful and beauty but skin deep, but nevertheless
the man or woman who devotes due attention to his or her personal appearance is by no
means wasting time. Appearances count for a good deal, and the mere physical interest
aroused, owing to the natural desire for improvement, cannot fail to develop the
inquirer’s knowledge of himself.
It is all very well to say that “we are fearfully and wonderfully made,” and to let it go
at that, but after all, it is a ridiculous and even a cowardly confession to make.
Ridiculous, because our manufacture is not fearful in any way, and however wonderful
the process may have been, its routine or system is merely a matter of study.
Every stage can be carefully and accurately observed, and where faults (either of our
own or of others) are discovered, these can be remedied if sensible, scientific methods are
adopted.
No one need, therefore, despair because he or she is angular, bony, or emaciated in
appearance, because they have salt-cellar shoulders and other obvious physical defects.
Nor, on the other hand, should they hesitate to rectify this defective appearance, on the
ground that a good, well-proportioned figure is merely a vanity, and one not worth either
the time or trouble of worrying about.
For not only is it important to improve the appearance of a thin figure, but even from
the health point of view it is worth considering.
No one, however normally healthy they may be, can be absolutely certain that they
will not at some time or other be attacked by serious illness. An illness so serious as to
weaken the frame considerably and to manifest itself, among other ways, in an inability
to partake sufficient solid nourishment to maintain the struggle against disease.
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On all occasions Nature falls back on the reserves which she has stored up in health,
viz., the tissue of flesh which is not immediately in demand for consumption by the wear
and tear of our daily life. In other words, the body, to a certain degree, feeds on itself.
Now if a patient, i.e., anyone prevented by any cause from daily taking sufficient
nourishment, has no such reserve to fall back upon, then must they inevitably succumb
speedily.
If you have not sufficient tissue, you must encourage your internal organism to
manufacture it for you. Your food is either insufficient or else is disseminated
inadequately. One or other I the cause, and now for the remedy.
Say that your food is insufficient. Well, then, it is because your appetite is poor. It is no
use stuffing yourself with food for which you have no inclination. That is only outraging
Nature, and Nature will always resent any slight of that description.
You must, therefore, develop your appetite by exercise. This, of course, may be any or
every exercise. If your ordinary pursuits will not provide one introduce some others.
Walk or run more, skip, punch the ball, play golf, cricket, or lawn tennis, cycle, ride,
follow some pursuit in the open air, to which you are not habituated, and follow it
consistently, regularly, and vigorously.
If circumstances preclude your carrying out this advice to any considerable or
sufficient extent, fill up the gap by practicing as many of the exercises in this book (other
than those described in this chapter, which, of course, you will practice in any event) as
you can find time for.
If, however, your appetite is a good one—well, then your persistent “thin” condition is
due either to a badly selected dietary or to a deficiency of dissemination.
In the first case, I cannot advise you, unless you tell me of what your food consists. So
that in any case you must write me giving details and asking for advice as to its
improvement. Advice which I shall be only too glad to give you.
In the second case, namely, defective dissemination—well, are you aware how food is
disseminated?
The process is simple, but marvelously well organized. For the nutriment which passes
through your stomach is separated finally in your intestines (after having been dealt with
in the mouth, stomach, and duodenum) into chyle and waste matter. The waste does not
further concern you, but the chyle is, or should be, absorbed by means of a series of small
hair-like vessels, known as the villi and lacteals, and passing chiefly into your blood,
travels along your arteries in the form of corpuscles, which, being duly impregnated with
oxygen, visit in due course every part of your frame, where the nutriment is deposited
and the waste, or used-up refuse, taken up and returned to the lungs by way of the veins
or return currents.
Now the blood flow is specially attracted to any one part by the exercise of that part.
The exertion consumes the surrounding tissue, and there is an immediate rush for
restoration purposes, and provided this flow be properly oxygenized and attracted with
sufficient frequency, the restoration process will exceed that of demolition. Obvious proof
of this is provided by the muscular development of any part which is exercised regularly.
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Tissue consumed by the regular exertion, but more tissue is attracted and the muscular
growth is greater than the flesh decay.
Moreover, the new deposits are of better quality than the old. The regular, vigorous
exertion has encouraged regular, deep breathing, so that the blood is better impregnated
with oxygen, and the appetite for foods containing nitrogenous or albuminous elements is
considerably increased. The blood deposits all round are of better quality.
Now where do people suffer most from lack of tissue? Obviously in the arms, legs,
neck, shoulders, and loins. The exercises, therefore, must be specially directed to attract a
regular arterial flow to those localities, and the four exercises detailed hereunder have
been specially designed for that purpose.
ROUTINE OF EXERCISE
First and foremost, as it is necessary above all that the blood be plentifully charged
with oxygen, it would be advisable to run through all the breathing exercises from
Chapter V., before attacking those set forth here, in order that the lungs also should be
well attended to, or better still, perhaps, the breathing exercises might be alternated with
the others. Ten minutes will be ample for the five Breathing Exercises in all, say, two
minutes each.
EXERCISE NO. 21.
This exercise will be found more beneficial to the arms than to any other portion of the
anatomy, and may, in consequence, by allotted attention accordingly. A pair of 2 lb. or 4
lb. dumbbells should be used.
Stand in position, as shown in diagram, with body leaning slightly forward from the
hips. Grasp the dumbbells firmly with the knuckles turned to the front. Then bring them
up sharply to a point just in front of the shoulders by bending the elbows. Repeat twenty
to thirty times, or as often as desired, but not less than twenty times.
EXERCISE NO. 22.
This movement will be found to develop the regions of the shoulders, biceps, the
striking muscles, the serratus magnus, the latissimus, the deltoids, etc. A pair of
dumbbells, as before, to be employed.
Stand erect, as in diagram, feet together and head thrown well back, hands gripping the
dumbbells, touching the shoulders. Push the bells to the full extent of the arms over the
head, and return smartly. Continue the exercise twenty to thirty times. It may then be
varied, if desired, by pushing the arms up alternately, or, best of all, perhaps, ten times
together and twenty times alternately.
Exercises Nos. 13 and 14 set forth in Chapter V., but using the heavier bells, might
also be profitably employed here for much the same purpose. They will widen and
deepen the chest as well and encourage fresh deposits of tissue on the ribs, back, and
breastbones.
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EXERCISE NO. 23.
This exercise, which is well adapted for the Erector Spinæ, will be found to exert its
chief influences in attracting the arterial flow to the back (the loins especially), the legs,
shoulders, chest, abdomen, and hips. It is a fairly vigorous exercise, and will promote a
good circulation throughout the body.
Standing erect in position, as shown in diagram, with head thrown as far back as
possible and hands holding bells level with or slightly above the shoulders, knuckles
turned to the front, inhale a deep, full breath. Then bend down sharply, without bending
the knees, shooting out the arms, so that the hands just touch the ground at full stretch.
Exhale as you go down, and then recover sharply to first position. Repeat ten to twenty
times, increasing gradually as you go on up to fifty times in, say, a week or so, supposing
it to be necessary. In any event, however, it may be said to be an excellent exercise for
all-round development.
EXERCISE NO. 24.
Take up position as shown in diagram, with feet well apart, toes pointing outwards,
knees well bent, so that the thighs form an almost horizontal line. Arms to be fully
stretched parallel with shoulders, dumbbells clenched, knuckles pointing downwards.
Then rise quickly erect, with arms sloping downwards at sides at an angle of about 45
degrees, the wrists now being turned to the front. Sink sharply back to first position, and
continue the exercise smartly ten to twenty times.
The muscles chiefly exercised by these movements are the biceps and quadriceps of
the thighs, the abdominal, chest, shoulder, and back muscles, and the exercise may be
generally described as an excellent all-round developer.
*
*
*
*
*
The reason why I have recommended the use of dumbbells in all these exercises is in
order, by the consequent greater strain on the muscles employed, to encourage a greater
and more constant flow of blood.
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CHAPTER VIII.
A SERIES OF EXERCISES FOR THE PREVENTION
AND CURE OF AILMENTS CAUSED BY
DIGESTIVE TROUBLES.
IN ORDER that the benefits certain to accrue from the exercises illustrated in this Chapter
may be fully realized, I propose, with my readers’ permission, to give a brief sketch of the
Digestive Organism, and of the Digestive processes generally. I am entering into this with
the object of explaining the why and wherefore of digestive weakness, and the reasons
why, properly applied, exercise can alone bring the much-needed relief.
All nutriment having entered the mouth is then, or should be then, broken up by
mastication, which process also, by mixing the food itself with the salivary juices,
enables it to undergo a highly necessary chemical change.
So important indeed is this process, with certain articles of diet, that unless it be
carefully and thoroughly performed, a severe attack of indigestion will almost certainly
supervene.
The starches, for instance, are converted into sugar thereby, so that all farinaceous
food, bread, potatoes, grains generally, rice, and the like, unless well and thoroughly
masticated, will pass down into the duodenum (or secondary stomach, where they are
next dealt with) in a semi-digested state, from which they can never recover. The gastric
and other juices which should deal with them later on are prepared only to attack them in
properly changed form, and if they have not been so changed by the saliva, are seriously
handicapped in their operation.
(Consult the diagram on pages 61 and 63 for the position of the organs referred to in
this chapter.)
The mastication process completed, the food then passes down the pharynx and
alimentary duct direct into the stomach, where the gastric juices first come into operation.
The albuminous or animal matter and the nitrogenous and glutinous portions of fruits and
cereals are mainly dealt with by their agency in the stomach itself, while the Bile and
Pancreatic fluids exert their influences chiefly on the starches, sugars, and fats, which
pass almost direct and unchanged from the mouth to the small intestine. That is to say,
that such so-called light foods (rice and milk puddings, and “slops” generally) are not
dealt with at all in the stomach, but should undergo their first chemical change in the
mouth, under the influence of the saliva, and are then next dealt with in the duodenum.
Hence arises the fact that people who confine their diet to such so-called light fare are
usually victims to dyspepsia. The duodenum is overworked, while the stomach is
neglected.
Once through the stomach and mesenteric intestines (viz., the duodenum, ileum, and
jejunum), the now partially digested food passes on in a pulpy state, called chyme, into
the remaining portion of the small intestine, which is in all about twenty-five feet in
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length, where other juices operate, separating the chyle, a milky fluid, from the chyme.
This chyle is sucked up by the millions of small rounded tubes known as villi and
lacleals, whence it passes into the blood.
The remainder, or waste, goes on into the large intestine, and passes gradually along its
five-foot course out into the Rectum.
Now the whole of the process is carried out by involuntary muscular action. The flow
of juices, the force which drives the food digested or otherwise along, which absorbs the
chyle, and which disposes of the chyme, and which hastens the passage of any undigested
or partially digested food along the Colons, or Large Intestine, is all directed by the action
of the muscles which move and act without mental direction.
That is to say, they are not subject to our wills in any way. Nevertheless, let them at
once get out of order, grow weak or sluggish in their action, and you are in for an attack
of Indigestion or Constipation more or less severe.
These ailments may also affect you when, through excesses, injudicious feeding or
drinking, straining, or other causes, the digestive process calls for greater muscular force
than is available.
Typhilis, the term by which Inflammation of the Cæcum, owing to the presence of
undigested food therein, is one of these troubles.
Biliousness, caused by an
excessive secretion of bile, or by
the intrusion of any of that fluid
into the Stomach itself, is another
form of Digestive trouble not
necessarily resultant from
Indigestion, although possibly
either arising from it or causing it.
I am not proposing to go very
fully into the process of Digestion
itself, or into its numerous
variations, and apart from the
foregoing brief sketch, I will
merely mention a few of the
resultant ailments arising from
Indigestion or Constipation, and
quite distinct in themselves from
those maladies.
These, such as Blood Poisoning,
Bladder Trouble, Stomach and
Liver Disease, Heartburn, Heart
Palpitation, etc., in nearly every
instance are caused directly by one
or other of the two beforementioned complaints, while it has
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recently been ascertained that cases of Cancer, Dropsy, etc., are directly traceable to
Constipation.
No one, therefore, can afford to say, “Oh, my digestion is always very poor,” and
either to laugh lightly at it, or to take some drug or other medicine just to relieve an
attack. For, by so doing, he is merely temporarily allaying the trouble, forcing aside the
obstruction and irritation, and
thereby weakening the nerves and
muscles which control and work
his digestive organs.
He may ease his immediate
attack, but he will only be inviting
another, for after repeated doses
the organs themselves will look
naturally for these alien agents, and
will refuse to act without them.
Once that stage is reached, they
will then be on the verge of their
second stage of Revolt, namely, a
refusal to work either with or
without them; the muscles which
formerly drove them into action
having become so weakened by
neglect and ill-use as to be
incapable of again forcing them to
obey.
If I have succeeded in making
my argument clear, you will now
agree with me that the only
possible satisfactory method of
either guarding against or of curing
any Digestive disorder is to
strengthen these groups of
digestive muscles, by suitably
applied exercise, judiciously developing them in such-wise that they will be in fit
condition to cope successfully with any and every emergency.
But, you may remark, “since these said groups are composed of involuntary muscles,
muscles, muscles which are not subject to any mental direction, how am I to exercise
them?”
That looks a poser at first, until you have reflected that although you cannot control
these groups directly, yet you can do so indirectly, by virtue of their sympathetic
connection with muscles which you can control mentally. So that by exercising certain of
your voluntary muscles you can force these involuntary ones into strengthening and
developing exercise.
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These sympathetic voluntary groups are situated along our backs, sides, abdomen, etc.,
and can be brought into the desired play by the following exercises.
EXERCISE NO. 25.
This exercise should be carried out in four movements, as follows: Stand as in
diagram, perfectly erect, with fists clenched level with the shoulders. Then throwing up
the arms, hands extended, lean back from the waist as far as possible, returning to first
position. Throw up arms again as before, and stoop down sharply, without bending the
knees, but carrying the hips slightly to the rear, reaching out well to the front as far as
possible, to full stretch of all muscles. Then return sharply to first position. Repeat the
exercise (all four movements) ten to twenty times.
EXERCISE NO. 26.
This also is carried out in four movements. Stand first as in diagram, feet well apart,
body and head erect, and arms (with palms extended) fully stretched above the head.
Then bend the right knee, and bend over sideways to the right as far as possible, without
taking the left foot off the ground. Return to first position. Now bend the left knee and
sway over to left, returning to first position. Continue the exercise ten to twenty times,
swaying alternately right and left.
EXERCISE NO. 27.
Lie down full length, as in diagram, feet together, and arms clasped behind the head,
raising it from the ground. Now bring the feet up to right angles with the body, and
return. Continue the exercise ten to twenty times.
EXERCISE NO. 28.
In position as before, raise the legs, bending the knees as far as you can bring them up,
at the same time bending your trunk up to meet your knees. Try and get your face as close
to your knees as possible. Repeat the exercise five to ten times. The heels should never be
allowed to touch the ground throughout the exercise.
EXERCISE NO. 29.
Seated on the ground, lean your body back till it forms as great an obtuse angle with
your legs as you can maintain without being forced to sink right back. Extend your arms,
palms open and facing each other, full stretch above your head, in a straight line with
your body. Pause a moment, and then bend right forward, until your hands pass your toes,
bringing your head as low down as possible. Pause, and then return to first position.
Pause again, and then sink back slowly until you are lying full length on the ground, from
which you will finally return to the first position.
This exercise will very possibly be found to be one of the most difficult of the whole
fifty detailed and described in this book, but it is by no means an impossible series of
movements, and should be practiced until perfection is attained, but in any event, I would
not recommend its repetition more than ten times right through, since it is a fairly severe
exercise.
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OTHER EXERCISES.
In addition to the foregoing five exercises, the following three may also be practiced
with advantage, both as being preventive and curative of either Indigestion, Constipation,
or any other Digestive Trouble. In fact, I would in all cases advise them, whether in
addition to the foregoing five or in substitution of, say, any two thereof.
These are first Exercise No. 12, described in Chapter V., and which, being merely a
breathing movement, exercising the diaphragm, should certainly be included in any series
for digestive weakness. It is simple and easily performed, and is besides highly
beneficial.
Exercises No. 2, described in Chapter III., and No. 10, described in Chapter IV., will
also be found very beneficial in this connection, and should either be included in the
treatment or alternated with others in the special series dealt with in this chapter.
*
*
*
*
*
An important note in connection with all the Exercises dealt with in this chapter may
here receive attention. I have alluded to them all as being both preventive and curative,
and I thereby wish it to be understood that they should be regularly practiced by all those
liable to attacks of digestive disorder, whether those attacks be or be not then existent.
For surely prevention is better than cure, and when you have once relieved yourself of
any trouble, it is clearly wiser to guard against its return. This security can be achieved by
a steady regular practice of any three or four of the above Exercises daily, varied so as to
escape monotony, and in this connection it may be observed that the minimum number of
repetitions given above to each exercise can be then adhered to. The maximum given is
recommended only during actual attacks.
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CHAPTER IX.
A SERIES OF EXERCISES FOR GENERALLY
TONING-UP THE SYSTEM SO AS TO FORTIFY IT
AGAINST THE ATTACKS OF ANY MALADY,
WHETHER PHYSICAL, ORGANIC, OR NERVOUS.
WE HAVE heard a great deal of late about the Twentieth Century disease, which would
seem to be the new name for Neurasthenia, or Nervous Debility, and also about the
various methods of dealing with it. Each advertiser has his special remedy. One
recommends Electricity, another Galvanism (the distinction is not very clear, but we will
allow that to pass). A third recommends a new Food Compound, mysterious in nature, but
yet highly suggestive of value, in its price at least. Other sections come forward with
different tonics and potions, all highly recommended and marvelously stimulating, if not
particularly pleasing to the palate.
Each and everyone is stated to be the one and only remedy.
Well, it is certainly difficult to decide, although it certainly does seem strange how any
stimulant can have the desired effect.
I have always understood that stimulants, whether externally or internally applied,
depended for their influence on the unnatural goading of a wearied force to the
performance of a duty for which it was unfitted.
A sufficient supply of suitable nutriment might be the best remedy, but then we have
now, surely, all the foods we need. We know their ingredients, and can select such as will
contain the elements which we require, without having recourse to any mysterious
concoctions, besides which, even when these very foods have been consumed to build up
any weakened portion of our body, they must necessarily be properly disseminated or
dispatched direct to the locality in question, as has been already described and explained.
All breakdowns, whether nervous, muscular, or organic, can only occur through the
weakening of the part in question through excessive strain, local weakness consequent on
such, or on the collapsed structure having been called upon to work double tides owing to
the weak condition of some other part which should have carried out certain work.
Nervous breakdowns are clear cases in point. The muscular system, whether voluntary
or involuntary, acts responsive to nervous suggestion or instigation, so that when any
muscular group becomes unduly weakened, an excessive nervous expenditure is
demanded to supply the necessary vigor.
I am aware that all muscular exertion demands a certain expenditure of nervous forces
in ratio thereto, but this nerve force consumption is also governed largely by the amount
of muscular strength contained in the affected groups. If the muscles employed are easily
capable of performing the feat assigned to them, then surely the nervous energy required
cannot necessarily be very large.
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Observe Arthur Saxon, for instance, before, during, and after one of his tremendous
feats. There is no excess of nervous tension. Certainly his muscles do not look unduly
huge or even sufficiently so for the performance of his prodigious feats, but then notice
how perfectly proportioned they are, and how perfectly well they all work in unison. He
lifts his big bar with extraordinary ease, when its tremendous weight is taken into
consideration. The lift accomplished, he turns readily and easily to another feat without
showing the slightest sign of distress or fatigue.
The whole series completed, he is as calm and comfortable as though he had but
completed a gentle stroll. Where then is the prodigious expenditure of nervous energy,
which, according to the authorities (?) above-mentioned, must have been expended?
If the expenditure has taken place there would inevitably by several visible signs of it,
and during his long career of record-breaking achievements he must have suffered one or
two breakdowns. But who ever heard of a breakdown in connection with Arthur Saxon?
No, the explanation would seem to be that his system is in perfect tune throughout.
Every muscle, every sinew, and every nerve working in perfect harmony.
I have quoted this particular case in support of my belief, a belief which I have arrived
at by long and careful observation which has led me to the conclusion that—accidents
apart—every malady or ailment, which is, of course, only another name for breakdown,
local, partial, or complete, of the whole or any section of the bodily machinery, is due to
its being imperfectly tuned for the performance of its regular daily wear and tear, or for
that of some special and individual feat.
Now, as I have already stated, I have not proposed to design, suggest, or recommend
any special exercise or set of exercises which would fit all or any of my readers for the
performance of Herculean feats of strength, but only such simple movements as would
either fit the average man for those needs which he might encounter, or which would lay
the foundation for a severer course which he might subsequently undergo in order to
prepare him for the Strong Man business, did he so desire.
He must look upon that severer course as being a special feat to be performed, and
may rest content that he will find among these fifty exercises an eminently satisfactory
series for such an undertaking, supposing him to be in need of such.
The five following exercises, however, are merely designed to keep him in proper
harmony from a Health standpoint, while from the Strength point of view they will not
but prepare him for those feats likely to be undertaken by the average citizen. Each
exercise will deal with separate portions of the anatomy, but I have endeavored to so
arrange them that all portions will be harmoniously affected.
EXERCISE NO. 30.
The special value of this exercise is that it will not only widen and deepen the chest,
expand the lungs, and strengthen the muscles of the sides and shoulders, but, by the deep
inhalations and exhalations of the accompanying breathing exercise, the blood becomes
thoroughly oxygenized, and as it is freely circulated, the whole system becomes
thoroughly purified and reinvigorated. It may seem a very considerable result to be
achieved by such apparently simple movements, but a few repetitions every day for about
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a week will readily convince any reader than I have in no way overstated the matter. All
that is necessary is to stand erect, feet together, head thrown back, with the hands hanging
loosely at the sides. Raise the arms, with the hands open, upwards and outwards behind
the back, taking in a deep breath the while, through the nostrils, filling the lower lobes of
the lungs first, and so gradually upwards, as in Exercise No. 12. The arms should not be
raised too quickly, but should be fully extended above the head, just as the lungs expand
to their utmost capacity. Then bring the hands down in front of the body, completing the
circular movement and exhaling the while, by first drawing the abdomen and so forcing
the air upwards and the chest outwards as the breath is finally expelled. Continue the
exercise, repeating the movement twenty to thirty times.
EXERCISE NO. 31.
The following movements, while exerting much the same effect as the preceding ones,
will be found to extend their influence to the back and abdomen as well. The blood will
also circulate more rapidly owing to the increased vigor of the movements.
Stand first, fully erect, with heels together and toes apart, the hands being crossed, as
shown in the diagram. Swing the arms outwards and upwards, breathing in deeply the
while as before. As they reach their full extension, pause a while, retaining the breath,
then stoop right down, sweeping the arms forward, reaching well out to the front, without
bending your knees, exhaling rapidly as you bend over. Return to first position, and
repeat exercise twenty times.
EXERCISE NO. 32.
For this exercise a pair of light dumbbells should be employed and the attention
directed to the development of the chest, abdomen, arms, and shoulders. Stand with the
feet slightly apart, but bending slightly forward from the hips, the hands holding the bells
pushed out fully to the front and slightly above the level of the shoulders. Then bring the
arms back to the sides, thrusting the chest forward, and inhaling fully as you do so. Bring
your body as far forward as you can, and inhale fully without bending your legs, and then
return to the first position, breathing out rapidly as your arms come up. You will find that
your leg muscles, especially those at the back of your calves and thighs, will also be
benefited by the movements, which should be repeated twenty to thirty times.
EXERCISE NO. 33.
A simple movement which will develop the striking muscles, and shoulders, back, and
trunk generally, broadening and deepening the chest, consists in standing erect, with the
feet above twelve inches apart and almost at right angles to each other, the arms bent,
with the elbows parallel with the shoulders, and the open hands brought back so that the
thumbs rest lightly against the chest. Swing the trunk of the body round without changing
the position of the feet, then smartly strike the arms out in line with the shoulders to full
stretch, returning to first position. Repeat the exercise twenty to thirty times, taking care
to twist the body round first each time, so as to bring the lateral and abdominal muscles
well into play.
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EXERCISE NO. 34.
This exercise, although deepening the chest and developing the muscles of the arms,
will be found to exert its chief influence on the leg muscles, all these bring brought
extensively into play.
The first position is an erect one, as shown in the dotted figure in the diagram, with the
arms bent at the sides and the tips of the fingers touching the shoulders, the heels being
close together and toes turned outwards. From this position sink right down by bending
the knees outwards, rising on the toes as high as possible. Steady yourself, fling arms
straight above the head, and rise to the first position, when the arms should again be bent
so that the fingers may rest on the shoulders and the exercise repeated fifteen to twentyfive times. Some little difficulty may be experienced at first in maintaining one’s balance,
but the exercise should be persevered with, as it will impart grace and agility to the
carriage, and the balancing power acquired thereby will be found very useful.
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CHAPTER X.
A GROUP OF EXERCISES WHICH WILL
REGULATE THE REPAIR OF TISSUE
THROUGHOUT THE FRAME, THUS ENSURING
THE EVEN RESTORATION OF ALL DAILY WASTE
OR CONSUMPTION.
THE OLD alchemists and other warlocks of the past who devoted their days to the search
for the philosopher’s stone, or the elixir of long life, believed in the existence of some
life-giving and vitalizing drug or compound, which, if discovered, would endow its users
with perpetual life during a practically indefinite period.
Whether the object which they had in view was or was not attainable we need not
discuss, but it is certain that by the action of no drug, however potent, could they possibly
have achieved their ambition.
Certain is it, however, that by suitable and sufficient diet, and by a regular course of
exercise, their aims could have been, and can now be, partially attained, since the passing
of youth is but the preliminary symptom of the spread of bodily decay, the completion of
which is signalized by death itself, i.e., the final stage of decay.
For during the period of growth a man’s or woman’s bodily tissue, organic and
otherwise, develops with such rapidity as to outbalance the continual decay which is
going on internally, due to the steady consumption of each portion of the frame, by the
mere functions of living. Throughout this time our appetites are normally fairly large, we
consume large quantities of food, besides experiencing such pleasure in the mere fact of
living as to keep us continually “on the go,” thereby rapidly and regularly disseminating
our nutriment and regularly rebuilding all the burnt-up cells. As soon as our bodies are
completely developed, this liveliness wanes, we take less exercise, grow lazier, and no
longer have a healthy normal appetite. We eat and drink articles which tickle our palates,
but which usually are far from being the exact nutriment which we need. We no longer
regulate our circulation by a sufficiency of exercise, our digestive organs become
impaired, and after a while the daily decay begins to exceed the daily restoration.
The struggle between our natural instinct towards cell-building, and the equally natural
process of cell-decay, lasts over a certain number of years, until we reach what is
commonly styled the “prime of life,” and commence then to go downhill at an everincreasing ratio of decay, first one organ and then another demonstrating, by disease or
weakness, the stage at which it has arrived, until at last some one or other collapses under
the strain, and we cross to that “undiscovered bourne from which no traveler returns.”
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Now the prime of life, or in other words the finality of youth, has been generally fixed
as being between the years of thirty to thirty-five, but I certainly see no reason why this
should not be postponed until the years forty-five to fifty, even if not later still.
All that is necessary to accomplish this postponement is to regulate our food
dissemination, and to, for as long as possible, maintain such a natural appetite for
healthy, suitable nutriment as will adequately replenish the regular, continuous
consumption of tissue.
There is and can be but one method of doing this. A scientific series of systematically
applied exercises.
During our period of growth we exercise anyhow and without system, but we
nevertheless exercise ourselves to such an extent as to necessarily include, though
unwittingly, the needed movements.
Once, however, this overwhelming desire has passed, we drop most of our vigorous
movements. We grow stiff and tired, and such exercise as we do indulge in, though
possibly exhausting, rarely, if ever, beneficially affects those groups of muscles which
stand in regular daily need of such.
Where the chief mistake is made is chiefly by over-exercising certain parts of the body
by such muscular pursuits as are indulged in, and totally or almost entirely neglecting to
exercise others. By this I do not mean to imply that people as a rule indulge in any
superfluity of exercise, but that they accidentally or intentionally devote their principal
energies to the exercise of either their arm, leg, back, abdominal, neck, or shoulder
muscles, as the case may be, with the result that while these are strengthened, they are not
necessarily suitably nourished, while the rest of the system is almost entirely neglected.
It may be as well here to give some slight explanation as to why and how an exercised
section of the body, to which the blood circulation has been attracted, should yet fail to
derive sufficient satisfactory nutrition therefrom. The statement may seem to run contrary
to certain previously expressed ones, and yet is nevertheless easily reconciled to them.
It is the neglect to exercise the frame generally, the lack of all-round exercise which is
the cause of all the trouble.
For this neglect tends to throw the circulatory system out of gear. The blood should
travel all over the body at a fairly even rate, and not in a rapid and continuous flow to one
section, while it moves sluggishly and intermittently in other directions. Any such
irregularity cannot fail to load it up with impurities, in such manner as will preclude the
due and proper absorption of the best nutritive elements. The flow, therefore, even to the
exercised parts, will be insufficiently or unsuitably stocked with the needed corpuscles,
and in consequence the restorative elements deposited will be incapable of adequately
replacing the tissue which the exercise has consumed.
It is largely for this reason that I have previously advised the occasional practice of all
of the fifty exercises detailed in this book, but should time or occasion prevent this, I
have devised the four following exercises as being specially adapted to the regular allround exercise of every portion of the anatomy.
I would, therefore, strongly advise all my readers to regularly practice each of these
four exercises, especially if they have attained the age of twenty-five or upwards, no
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matter what other series they may be carrying out. Even supposing them to have attained
the ages of forty or fifty, or even later, they will still be able to partially arrest the
progress of decay. I have proved this to be a fact in numerous instances which have
passed through my hands, and am proud to be able to have treated patients who had even
passed their sixtieth birthday, and who, after a few weeks’ practice, not only felt but
looked many years younger.
We are still far from being acquainted with all the mysteries of life, and I am disposed
to hope that at no very distant date we shall be easily able, not only to considerably
extend the span of our lives, but also to indefinitely prolong the period of our youth and
vigor.
EXERCISE NO. 35.
This exercise, as will be at once recognized, on its first trial will encourage an eversteady circulation throughout the frame, developing the chest, neck, back, abdomen,
arms, and legs. It is simple and easy of performance, and imposes no manner of strain
anywhere.
Seated on the ground, with legs touching each other and hands resting open on the
ground at the sides, bend the trunk forward to an angle of about forty degrees with the
legs, bending the elbows, and expelling all air from the lungs.
Then gradually straighten the arms, forcing the head and body well back as far as they
will go, while maintaining the legs flat on the floor, say, to an angle of seventy degrees, if
possible, with the legs. Inhale deeply and fully as the body goes back. Bend forward
again, exhaling as you bend over at the hips. Repeat twenty to thirty times.
EXERCISE NO. 36.
This exercise, while being nearly similar in its effects to the last, yet exerts a greater
influence on the chest, back, shoulder, and neck muscles, and by the deeper breathing
possible, consequent on the erect position, permits a more thorough oxygenization of the
blood.
Stand with the feet together and arms hanging loosely at the sides, the body being bent
over from the thighs, as shown in diagram, and all air expelled from the lungs. How
straighten the spine, throwing the head as far back as it will go, sweeping the arms up in
front of you to full stretch, and inhaling a deep full breath the while. Pause, holding the
breath momentarily, and return to first position, exhaling as you come down.
EXERCISE NO. 37.
This exercise, which may at first sight present certain difficulties to people of
advanced years, should nevertheless be attempted by all. I will admit at once that elderly
people will, perhaps, find it difficult of accomplishment at the first essay, but I can assure
all such that after they have run through the other exercises, they will not find it
impossible. The results obtained, moreover, will be found to be so beneficial that I would
strongly deprecate its omission from the series.
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Stand upright, fully erect, with head thrown well back, chest well forward, and arms
hanging loosely at sides. How inhale a deep, full breath, filling the lungs to their utmost
capacity. Then raise one leg, bending the head and body to meet it, and clasping the arms
round the knee, so that the face meets that joint, of course emptying your lungs while so
doing. Return to first position, inhaling as you rise, and continue the exercise, raising the
other leg. Repeat raising each leg alternately ten to thirty times, according to age and
ability.
EXERCISE NO. 38.
This is the chief all-round exercise of the group, and needs to be carried out carefully
in accordance with instructions. Study the diagram closely, so as to make each movement
precisely as indicated.
For the first position, stand with the feet apart, left foot pointing half left, and right
foot at as great a distance as convenient. Bend the right knee, and lean the body in a
slightly twisted position well over to the right side. Bend the right arm, so that the tightly
clenched fist rests in the right arm-pit, the head being turned and the left shoulder bent
down towards the left, the left hand, lightly clenched, pushed down well below the left
knee. All the muscles employed, including those clenching the fist, twisting the head and
trunk, bending the knee, straightening the left leg, and pushing down the left arm, to be
fully extended and stretched.
Now reverse the position sharply, without disturbing the position of the feet. Bring the
left arm, fist tightly clenched, up the left side, bending the elbow and resting the knuckles
in the left arm-pit. Twist the left side over so that it curves well out over the slope of the
left thigh, the left knee and arm being sharply bent. Straighten the right leg sharply at the
same time, and push down the right arm as far as it will go, sloping the right shoulder,
and turning and bending the head and neck down to the right. Continue the exercise, first
one side and then the other, fifteen to twenty times, fully stretching and extending every
muscle each time, so as to obtain the maximum development possible.
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CHAPTER XI.
EXERCISES WHICH WILL REGULATE THE EVEN
CIRCULATION OF THE BLOOD.
WE HAVE touched so frequently on the system and functions of Blood Circulation during
the previous chapters, that there is no urgent necessity for a full and detailed description
of the whole process in this chapter. Nevertheless, a slight sketch may not be out of place
here, as it may assist in demonstrating to the reader exactly how and why the exercises
detailed later on will exert the beneficial influences ascribed to them above.
As already explained, the blood, which has been called the life of the body, is pumped
continually in and out of the lungs by the action of the heart, discharging its load of
carbon into those two organs on each visit, and becoming recharged with oxygen ere it
passes into the left auricle of the heart, and thence down into the left ventricle, ere again
making its circuit of the body by means of the arteries and veins. Readers may consult the
illustrations on pages 37 and 39, in which they can observe the position of the various
organs here and subsequently alluded to.
After leaving the left ventricle the blood flows out in every direction through the
branching arteries which traverse the whole frame, branching off continually and
becoming smaller with each fresh subdivision, until their course is lost to the naked eye,
while continual infinitesimal side passages, called the capillaries, lead off from the
arteries themselves into the veins which run throughout the body, side by side with the
arteries, and up whose channels the blood returns to the heart.
The body itself is composed of innumerable tiny cells, out of which the tissue is built
up, every one of which is constantly in more or less vigorous motion, consuming itself
and crying out painfully for fresh supplies of nourishment. This is conveyed to them by
the arteries, lymphatics, and lacteals, which two latter species of vessel enrich the blood
wherever needed, carrying a fluid closely resembling the blood itself, save that it does not
contain any red corpuscles or nitrogenous matter, and which, like the blood itself, is
similarly replenished by absorption of the chyle as it passes through the small intestines.
The oxygen with which the arterial blood is charged burns up most of the waste
matter, which is taken up by the blood in exchange for the nutriment which it deposits,
and which it immediately hurries along into the veins to be returned to the lungs, there to
be again burnt up by the oxygen, and so converted into a carbonic acid gas, which is
discharged by exhalation.
The outward flow from the heart having passed to every cell that needs replenishment,
whether by way of the arteries or capillaries, has finally all entered the veins by way of
the capillaries, and is now hurrying back to the heart and lungs for re-purification. It is
now in a befouled condition, bluish in color, and flowing into the right auricle is thence
forced down into the right ventricle, and so into the lungs.
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It must be clear, from this brief description, that such a process as this, so regular and
so nicely adjusted, needs to be maintained in an equally perfect working order, if it is to
run so smoothly as it must to avoid creating disturbances here and there.
Hence the importance of the breathing exercises insisted on in previous chapters, for
unless these be carried out regularly and deeply, so as to ensure regular, deep,
diaphragmatic breathing in as open and fresh air as can be obtained, it must be obvious
that the blood cannot be sufficiently charged with enough oxygen to properly consume
the waste cell matter in such degree as will enable it to be carried swiftly and easily
through the tiny capillaries into the veins, and thence back to the heart.
For if the supply of oxygen be not sufficient the “dust” to which this carbon is reduced
will not be fine enough to pass readily along. The veins, etc., will become clogged, the
circulation will grow sluggish, and local eruptions, skin and other diseases will manifest
themselves.
Again, owing to the sedentary lives which circumstances compel many of us to live,
our muscular groups become weakened and feeble, the digestive process becomes
disordered, the supply of gastric and other juices is either minimized or superabundant;
biliousness and other stomachic and intestinal disorders occur, and the supply of chyle for
the enrichment of the blood, lymph, and lacteal fluids is either meager or lacking in
quality.
Our health suffers generally in consequence, the muscles, lacking their due supply of
nutriment, grow flabby and feeble, and the whole system becomes disordered owing
chiefly to the disorganization of the circulatory system of the blood.
Now in the following group of exercises I have sought to provide a remedy for all this.
I have not prescribed any breathing exercise in this series, firstly, because the lack of this
can be supplied by the practice either of the exercises in Chapters V. or X., and secondly,
because the mere performance of the four following exercises will, if rapidly carried out,
encourage deep breathing, or will, to a certain extent, impel it. It would be as well,
however, to include at least two breathing exercises from each of the series 12 to 16 and
35 to 38, so as to ensure and adequate inspiration of oxygen, no supply of which can be
superfluous.
EXERCISE NO. 39.
This consists of four separate movements, which should all be practiced sharply, and
which should follow in rapid succession. Stand as shown in diagram, erect, heels
together, arms hanging loosely at sides. One: Jump out smartly right and left, separating
the feet one full pace, at the same time raise the arms, elbows bent and fists clenched,
level with the shoulders. Two: Extend the arms smartly to their full extent above the head,
palms open and fingers extended, raising the body at the same time by standing on the
tips of your toes. Three: Sink to your heels, returning the clenched fists to your shoulders.
Four: Return to the first position. Carry out each movement sharply and distinctly,
following on rapidly, and repeat exercise twenty times.
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EXERCISE NO. 40.
Stand with heels together and legs straight, bending the body forward at the waist, as
shown in the diagram, the arms, with the hands open, being thrown backwards well past
the hips. Swing the arms up in a straight line with the head and shoulders, and return to
first position smartly. Continue the exercise for twenty to thirty repetitions.
EXERCISE NO. 41.
This also consists of four movements, and will be found a good exercise for the leg
muscles, besides promoting a rapid circulation in the upper part of the body.
Pose, as shown in diagram, on your toes, with the heels touching, knees bent, and body
lowered as far as possible, the arms bent, and clenched fists held at shoulder level. One:
Thrust the fists upwards to full extent of the arms. Two: Return to first position. Three:
Shoot them out horizontally to the shoulders. And Four: Return to first position. Repeat
the exercise smartly thirty to forty times.
EXERCISE NO. 42.
This exercise will be found to quicken up the circulation very rapidly, and to develop
and strengthen not only the abdominal and leg muscles, but also to develop the muscles
both of the arms and of the neck.
Position: Stand as in diagram, erect on the toes, heels together, hands resting on the
hips. Then jump out smartly on to your toes to each side, feet as far apart as possible, four
or five times, then continue movement, raising hands behind the head, as shown in
diagram. Continue alternately with hands behind the head and on the hips twenty to thirty
times.
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CHAPTER XII.
A GROUP OF EXERCISES WHICH WILL
PROMOTE A GENERAL ALL-ROUND PHYSICAL
DEVELOPMENT, BODILY ACTIVITY, AND
AGILITY.
I HAVE not sought in these pages to propound any series of exercises which would be
designed to make a man a perfect athlete in any one branch; that is to say, either as a
Boxer, Wrestler, Golfer, Fencer, Pedestrian, Cyclist, Swimmer, or Gymnast.
Proficiency in any one of these branches can only be attained by a system of exercise
which shall have been specially designed for the greater and wider development of those
muscles which would be chiefly employed by the branch in question.
Nevertheless, before any athlete would enter on any one of these courses he will find
his path rendered far easier, supposing him to be possessed of a thorough all-round
development, is organically sound throughout, and has, moreover, so trained himself as to
be able to move quickly and easily, and to have full and perfect control of each individual
muscular group.
With whatever initial intention a man may take up Physical Culture, he is almost
certain, sooner or later, to be fired with the ambition to distinguish himself in some one or
other of the branches named.
In the school or gymnasium which he attends, he will observe his fellow pupils
displaying their abilities as wrestlers, boxers, etc., and will be unable to resist the
temptation to emulate their deeds.
He will then find that he will have a great deal to learn and practice before he can
attain to their standard and will, if he follow any prescribed course, almost certainly come
early to grief, through overstrain or local weakness, unless he has previously brought his
body into a state of physical all-round fitness such as will enable him not only to follow
the more arduous exercises without exhaustion, but to get through his earlier stages
without fatigue.
Then again, it is almost certain that, at first, he will endeavor to attempt a too severe
feat of strength, to overcome a formidable wrestler or boxer, or to run a long race, too
long for his stamina and wind.
For these reasons I propose now laying before you a series of exercises which will
develop an all-round Physical Fitness, developing and strengthening every group of
muscles, and more important still, accustoming their practitioners to rapid and sustained
movement.
Apart from these advantages, the series will be found highly beneficial to the general
health, and can (one or other of them) be introduced as addictions or variations to each of
the preceding groups dealt with in previous chapters.
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EXERCISE NO. 43.
Stand, as shown in diagram, with the left foot pointing to the front, the left leg straight,
and right leg and foot turned to the right, the knee bent at a full pace distant. The body
should be turned to the right, and the head thrown back, the hands, holding a pair of 3 lb.
dumbbells, above the head at the full stretch of the arms. Bring the arms smartly down to
an angle of forty-five degrees with the body, forcing them outwards and backwards, and
return to first position. Repeat fifteen times, come to Attention, and reverse position, with
left leg out, knee bent, and body turned to the left. Repeat exercise again fifteen times in
this position.
EXERCISE NO. 44.
Stand, as shown in diagram, heels together, legs straight, elbows bent, and hands
holding dumbbells in front of the shoulders. The body should bend forward from the
waist upwards. Now force the hands sharply backward to the full extent of the arms, well
clear of the sides. Return quickly to first position, and repeat exercise twenty times.
EXERCISE NO. 45.
Stand with legs and body posed as in last exercise, but stooping slightly further to the
front. Arms holding dumbbells hanging at sides slightly in front of the thighs. Now raise
and return each arm alternately to the shoulder level, keeping up a rapid repetition of the
movements and maintaining the arms rigid throughout. The knuckles should be turned
upwards throughout.
EXERCISE NO. 46.
Stand fully erect, heels together, head thrown well back and chest forward. Hands
holding dumbbells stretched to full extent above the head. Bend over smartly, as shown,
stooping as far as possible and returning smartly to first position. Stretch well back as you
come up each time, and pause, say, half a second on return; the swing back, however,
should be performed rapidly, without pause, and the arms kept rigid throughout. Repeat
exercise twenty-five times.
EXERCISE NO. 47.
Stand erect, heels together, and dumbbells at sides. Now bend over alternately left and
right, pushing the left arm and shoulder down and outwards as you go to the left, and
pulling up the right arm, bending the elbow and pressing the elbow into the right arm-pit.
When swinging over to the right, force the right arm down and out, and bring the left up,
with the elbow bent and bell pressed into the left arm-pit. Repeat twenty times.
Note.—I have suggested 3 lb. dumbbells for these exercises, but the weight can, of
course (and should be gradually), increased as desired.
EXERCISE NO. 48.
The five previous exercises will develop the various arm muscles, both biceps and
triceps, the back, shoulder, lateral, and abdominals. We now come to three exercises
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which will be found an admirable system of training for wrestling, while the one under
notice, No. 48, by developing all the lifting muscles, will be no bad practice for the
weight-lifter as well. Pose as shown in diagram, knees bent, body lowered as far as
possible, raised on toes and heels together, hands resting lightly on hips. From this
position rise quickly and sharply to full height, without allowing the heels to sink, and
return smartly to first position. Continue the exercise, repeating up to twenty times. All
the lifting muscles are brought into play, freedom and agility of movement is improved,
and valuable balance practice is obtained.
EXERCISE NO. 49.
This exercise, which is extensively practiced by Hindu wrestlers, who practice a style
which, though little known in England, is in no way inferior to Ju-Jutsu, will be found to
be not only very strengthening to the arms, legs, back, and abdominal muscles, but in
addition, a very useful exercise for suffers from Constipation, Indigestion, and all
Digestive or Intestinal disorders. It may be found difficult at first, but a little practice will
soon accustom one to its easy performance.
Pose as shown in diagram, viz., resting on the tips of the toes and palms of the hands,
the legs and back being kept perfectly straight, and the body pushed up to the full extent
of the arms. Now first allow the body to sink slowly down until it almost touches the
floor, the head slightly curved back, and the arms bent, with the elbows above the
shoulders behind.
From this position push the body up into arc-shape, so that the legs are almost straight
up from the floor, the body at an acute angle therewith, and the arms fully extended in a
straight line with the shoulders. The head is now drawn back between the upper arms.
Return to second position, and thence to first. Remember that the position of the hands
and feet must remain unchanged throughout. Repeat the exercise as often as possible, in
the order named, but it would be unwise to exceed twenty repetitions at any time.
EXERCISE NO. 50.
Posed as in first position of last exercise, but with head raised, bring forward each foot
alternately, as far as possible, bending the knee. Return each leg straight out before
bringing forward the other, and bring the knees outside the arms. Repeat with each leg ten
times alternately.
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CHAPTER XIII.
NOTES ON THE EXERCISES GENERALLY, AND A
FEW REMARKS ON A RATIONAL DIET.
I HAVE finished with my fifty exercises, but it has occurred to me that some of my readers
might be inclined to regard the number of repetitions recommended for each as being an
arbitrary rule, and one that should be obeyed on all occasions.
Nothing, however, has been further from my intentions. I have said ten to twenty
times, and twenty to thirty times, and so forth, but there is no absolute necessity to
observe either the minimum or the maximum of these figures. They have been given
rather with the idea of giving a fair exercise. Some of my readers may perhaps find it
difficult to repeat some of the exercises more than five times, and any further
performance both painful and difficult.
In such an event I would advise them to stop short at that point, and to only increase
the number when they find that they can do without straining themselves in any way.
Other readers may find that they can continue an exercise fifty or a hundred times
without fatigue, and may be either tempted to do so or to look upon the exercise itself as
being “too easy,” and therefore either overdo it or to neglect it altogether.
Either of these methods would be an error in the other direction. Never overdo or
neglect an exercise. Rather select another series of movements from a different group,
which you will find adapted to the particular end which you have in view, and add that to
your series.
The too frequent repetition of any one exercise to the neglect of others will only overdevelop one group of muscles, and thus defeat the very object for which the different
series have been designed, viz., the harmonious action of the whole system. Better repeat
each of the fifty, five times each only than any one of them 250 times, or any five, fifty
times each. If you have the opportunity, and can run through them all ten or twenty times
each, so much the better, but exercise your own judgment in the matter, and devote more
attention to those movements which you find most beneficial to yourself, without
neglecting the most important of all points—all-round development.
Do not overstrain yourself, and if you are in any doubt, write to me. I shall always be
only too pleased to give you advice.
In the Matter of Diet.
I have touched so frequently on the subject of nutrition that I feel a few remarks on
this important subject will not be out of place, since a rational diet is every whit as
important as rational exercise.
“We are just what we make ourselves through the act of eating,” so that we have no
need to transform ourselves into ill-balanced specimens of humanity by following cranky
dietaries.
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The extremest school of Food Reformers, who preach Vegetarian, Fruitarian, Anti-Salt,
and other Crusades, have been responsible for a good many digestive troubles. There is
only one perfect dietary, and that is the most varied one which can be selected.
One article, and one article only, will supply all the needs of our body, but Milk, which
alone contains all the requirements of an ideal food, contains also too much fat and water
to be as digestible as could be desired, if we were to subsist on it alone.
Bread which contains a fair quantity of “proteids,” or muscle-forming foods, as well as
sugar and starch (carbohydrates), great sources of energy, should be partaken of in
considerable quantity.
New vegetables and the majority of fruits similarly are chiefly composed of water, and
for the most part contain but little nutritive matter, but on the other hand, they contain a
large amount of fibrous material, known as “cellulose,” which acts as a stimulant to the
muscles of the intestinal walls, and therefore will considerably assist the regular
discharge of waste matter. Several fruits, however, contain a fair proportion of “proteids,”
or muscle-forming foods, and also sugar.
In the matter of Diet, I would ask you to largely follow the dictates of your own
commonsense, and to remind you that you must be guided considerably by your daily
occupation and habits.
Thus, an athletic in hard training will need far more meat and other articles which
contain a large proportion of proteids (nitrogenous or albuminous elements), and should
avoid potatoes, preferring toast or stale bread to new, etc. He must also observe a strict
regularity of meal times, often impossible to the business man.
Generally, I would suggest a more frequent introduction of fruit, such as Rhubarb,
Oranges, Prunes, etc., into the breakfast menu, and less fried bacon. A small steak or chop
might be taken occasionally with the first meal. Eggs are to be strongly recommended,
owing to the phosphates contained therein, and to the amount of albumen, etc.
The midday meal, for the man of woman of sedentary occupation, should be fairly
light. Meat, plain roast or boiled, a chop, or a steak, varied with a lunch which should be
largely composed of fresh fruit and vegetables, supported with cheese, cream, etc., would
be infinitely preferable to meat puddings and pies, curries, and hashes. Pastry of all kinds
is far better avoided altogether.
The evening meal, or late dinner, will again depend largely on circumstances. In no
one of the three meals is it advisable to starve oneself. The appetite should be satisfied,
but only when this same appetite is a natural one, caused by bodily growth or bodily
exercise.
On the other hand, never overload your stomach. Remember that it has been calculated
that your body needs some 300 to 500 grains of proteid and some 5,000 grains of
carbohydrates daily, which quantity may be varied, according to the muscles exercised
and energy, physical or mental, employed. Eat accordingly, and consult any recognized
diet table for the proportions which various foods contain.
Remember also that if you overwork your digestion, you will expend a lot of nervous
energy in dealing satisfactorily with that function, and that you will, in consequence, have
less to pare for your mental and muscular activities.
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Above all, do not omit to consume a sufficiency of eggs, grains, etc., which will
contain the requisite quantity of phosphates, or nerve-forming substance.
*
*
*
*
*
These simple dietetic rules, or rather a series of rules based on these hints, if combined
with the practice of a judicious selection of exercises from the groups dealt with in this
book, will, I am convinced, not only ensure the preservation of Health and Strength, but
will further tend to the prolongation of life and to an increased vitality. I might mention
that among my present pupils I number the famous Devon poet, Mr. F. Thomas, the
author of Poetic Pictures, Legends and Stories of Devon, etc., who is, despite his seventyseven years, as hale, active, and hearty as a young man of twenty-five. He is by no means
the only living proof of the correctness of my theories, and I shall be more than pleased if
by means of these pages certain readers may be induced to follow the example which has
been thus set them.
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