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Un daa symbolas suivants apparaitra sur la darniAre image de cheque microfiche, selon le cas: la symbols — n»« signifie "A SUIVRE", le symbols V signifie "FIN". Les cartas, planches, tableaux, etc.. peuvent itre filmAs A des taux de reduction diff^rents. Lorsque le document est trop grand pour itre reproduit en un seul cllch*. il est film« A partir de I'angia sup^rieur gauche, de gauche A droite, et de haut en bas, en prenant le nombre d'imagas n^cessaira. Les diagrammas suivants iilustrant la mAthoda. 2Zt 12 3 1 2 3 4 5 6 RC N ROBER^TSON'S CHEAF SERIES POPULAR BEADING AT POPULAR PBIcfe;^ HOW TO GET STRONG A. N r> HOW TO STAY SO. — BY — 'WM. BLAIKIE. COMPLETE. TORONTO ! J. ROSS ROBERTSON, 55 KIITO-STREBT WFST, SOUTH-WBSr COBNEB OF SAT-STiintT. 1879 r» R E F A O E. Bar^s Magaune for M.y. ,878. entiUed 'Frea Mu«.Ur Development' Tfe Bo^ ^ .n«^o.a.«..^„gedtheMe..„. H.n>er toreprintit in their .fl.,f.hour S^^^ The Utter thereupon expreued a wi.h that the .ubjeet therein coneidered n^ight be gone «to more .xten«vely ; and m their .crap-book. .howed that the article had been widetJ L ": 77' '' *'• ^'•"' ''"' ---'' '^' — - ^- that I^uLTb:^.^ •nd fuUer view of the same topic might .hare that favour. In a country where general and uniform development of the body i. even yet almort unknown, where the want of that development U keenly felt in every bLch of Jive^^ «.d where the «.te««t in athletic conteef. much a. it i. Ulked about, i. .till Umited to • .^ryemal, portion of the community, there i. wide room for any .eneible .yetem^ „m. UU^ZZ rr"' \''°'' ''""•^"*«^- ^ «>• r^^' -h conteef en. UU, BbaU BtiU be within the reach of all. The aim here ha. been, not to writ, a profound tmtf.. on gymna-tic. and pobt out nntochnical that even any intelligent boy or girl can readUy underhand it. to «ive T. one way to do it That there are a hundred other way. i. che«fuUy concede, If "! .^e'r^ r^ ;'"°"°""*° -Ko-oudytak. hold of. and faithfully foUow uj T^lLZ . *^ " "' "°" "' *•" •^•"' ^* «->«* '"« to "ring the- marked benefit, and k> to gratify THE AUTHOR. CONTENTS I n II. III. IV. V. VI. VII. VI rr IX PAOB* 5 8 . 14 17 . 18 27 OBAf. I. Do WE INHERIT ShaPKLY BoDIES » ' Ualp-built Boys ' Will Daily Physical Exercise for Girls pay ' Is IT TOO LATE FuR WoMEN T(l BEGIN » vyHY Men should Exercisi: uaily Home Gymnasiums The School the I'rub Place for Childrbn's Physical CultIthk -TA What a Gymnasium miohp be and do -^-f »ical i^ulture go IX. Some Results of Brief Systematic ExERcisB ?? X. W.0RK FOR the Fleshy, the Thin, THE Old 39 Al. Half TRAINED Firemen AND PoucE *3 AH. Special Exercise for any or, E!f Muscles' '*^ A. TrjDasrelopthe LagbelowtheKuee.'. 5* n. Work for the Froct of the Thiah "° c. To Eular^e the Uudor Thigh . . ^7 D. To Strengthea the Sides of the Waiat ^® "''' 68 xrii. I. J. K. L. M. N. O, P. 62 62 63 64 65 65 Appendix K. The Abdomiaal Musoles F. Counterwork for the Abdominal Muscles.". S2 G. To Enlarge and give Power to the Loins. ^ H. Development above the Waist Filling out the Shoulders rnd Upper Back To obtoia a good Biceps For^m WoJk' .^^."'"!" °". *^'.*'"*''' ""^ "«'*»« »^ *»^« Shoulder Exercises for the Triceps Muscles To Strengthen and Develop the Hand ®^ To Eularge and Strengthen the Front oiE the Chest «? To Broaden and Deepen the Chest itself.. ^, What Exercise to take daily 87 D,Hly Work for Children".'. 70 Daily Exeroise for Young Men 70 Diily Exercise for Women . . '.. ", 76 Daily Exeroise for Business Men 76 Diily Exeroise for Consumptives 76 I. 78 II..."..".. 80 III -.80 Conclusion. IV. V. VI. VII. 80 81 81 82 83 83 Pro of Bi York any o< tions I at the see thi thorou should overs ti has 01 that 01 bodies and BO A thor easy a from a to athi do for 'i ed wh} along ] carryin outwar and wl but so i or more Nor i ill-prop< down 1 walk ai the son, calling I latter. A vet the Bone chanics class Bo< No one ( any tra equally variety < and cert make hii No man he shove ounce of after mu an effort iiOW TO GET STRONG. AiND HOW TO STAY SO. CHAPTER I. DO WE INHERIT MHAI'ELY BODIES ? Probably more mon walk past the corner of Broadway and Fulton-street, in New York city, in the course of one year, than any other point in America — men of all na- tions and a^Eca, heignts and weights. Look at them carsfuUy as they pass, and you will ■ee that scarcely one in ten is either erect or thoroughly well-built. Some slouch their shoulders and double in at the waist ; some overstep ; others cam to one side ; this one has one shoulder higher than the other, and that one both too high ; some have heavy bodies and light legs, others the reverse ; and 80 on, each with his own peculiarities. A thoroughly erect, well-proportioned man, easy and graceful in his movements, is far from a frequent sight. Any one accustomed to athletic work, and knowine what it can do for the body, must at times have wonder- ed why most men allowed themselves to go along for years, perhaps through life, so carrying themselves as noi only to lack the outward grace and ease they might possess, and which they occasionally see in others, but so as to directly cramp and impede one or more of the vital organs. Nor is it always the man's fault that he is ill-proportioned. In most cases it comes down from his progenitors. The father's walk and physical peculiarities appear iu the son, often so plainly that the former's calling might also be told from a look at the latter. A very j« heavier kinds of skilled labour. The blacksmith rarely uses one of his hands as much as the oth«r es- pecially in heavy work, and often has poor legs. Indeed, if he has good legs, he does not get them from his calling. The stone- r 80. •re men uitde of the 'uty M it oome* up, ? The noon meal ia pR when the brain ia ii eaten, both then han will dig«it ; and the before dinner ride, I not go far enough to s. Then comeg broken ng from it is not reat- trong, and ready for hia, kind— and all oity ll-nigh innumerable — nervoua exhaustion ia 1, and that physioiana er a aptjcialty often lo ? One of the moat I. Weir Mitchell, of valuable little book, Hiuta for the Over- who uae the brain alao—and thia ia im- xcesaive anxiety or I aubject to the same tia is why, I presume, I who are accuatomed disorders, have met I of nervoua exhau8< nd manufacturers. to ahow that manu- nlaases of railway able to suffer from t to these oome mer- 9rs, etc. ; then, leu still leas often, law- dootora ; while dia* 9 occur among the >oth sexes.' active among buai> >rt of danger, thoae < little or nothing to vigorous bodies, so Brgy and health, and ar less efficient and might have been, io auffer. The boy t from the father than the latter has, mother may have y haa gome sort of m up, his father's efecta are very like- of mechanics fare I heavier kinds of ksmith rarely uses t &B the other es- id often has poor food legs, he does tiling. The stone< HOW TO GET STRONG, AND HOW TO STAY SO. ■» I -4 maaon is eqnallv one-handed— one hand merely guiding a light tool, the other awinu. in^ » heavy mallet. Nine-tenths of all ma- ohiniata are right-handed. And so on, through the long liat of the varioua trades where aevere mnacular exertion ia reduisite, there la a similar uneven diatribntion of the work to the varioua parU of the bo'ly, the n? . ?.'T K«n«"»"y getting the lion's share, the left but little, the back more than the chest— or, rather, than the front chest— and tho legs having but paaaive sort of work at beat. Puddlersand boiler-makera, plumi)- ers and carpenters, coopera and smiths, ship, wnghts oarriage-makers, tinners, and all Who follow trades calling for vigorous mus- cular action, not only constantly work one . side more than the other, but many of i their t«)l8 are made, purposely, riaht. I handed, so that they could haJdly use i them with the left hand if they wanted to. Aa to those whose work is more delicate, ' saddlers and shoemakers, mill-hands and conipositors, wood-turners, tailors, jewellers : and engravers, and nearly all tho lighter crBftsmen, learn their tra d««« little or nothing to strengthen and develop his legs. The fact that most of these men have ac tive work for some of the muscles, with b?„«1f t^fK* .to ensure a good appetite, com- n^.^t "»»^«"*td vigour, makes them ofton hearty men, but it leaves them un- equally developed. When they get into the Kymnasium, they are usually lacking in th^' n^'"K"J ,7',*"", """^ erectness which thi> might all along have had, had they but usett the means. The result, then, of overwork ih!^?h ^"^"^ the body at the expense of the other, especially in heavy mechanical labours and of too little vigorous action in the lighter, tends to make tie average work- Sl"""? PP"* to disease. wfre there ro„,Tv ■*''"PT°J''"''^ t'*** daily vigo- rous exercise which would stimulate the dormant parts of the man's body, it would add to his life and usefulness. But how is it with the sturdy labourer ' Hrwort*""r ^. "»"*" *« *he same defecto SuscTe ?f Kdy^. """* -" -*« P'»y «-y f»,^®",'u ^***'* '"™ »w'>>'e and see. Try the coalheaver. Hia surely is heavO, harH oVer"' XfT""*.^* him exert him'selfali| over. But does it ? While it ke^ns hia knees steadily bent, hi, back is all the^while over hia work. The tons of coal he Sis daily with hia shovel gradually, but with positive cerUinty, insures hia back remain- ing somewhat bent when his work for the time IS done. When a year ia spent in auch vvH'"'.**'! ^T^ •"""» »•'"» » '"tioK curve. While hiH4>ack broadena, growing thick and powerful, hiH chest does not get so much »o do : hence he is soon a round-shouldered man. As he does not hold his chest out. nor his neck and hea««»• »' never half-hUs the Jungs, or aids digestion not a t'Si'»„H\''VV "'*''««P'' «on,e persons thm and tired.looking, and does not prevent otners from growing too fleshy, it never occurs to most of them that a very small amourt and knowledge and eflfort in the right diwction would work wonders, and in l^^tT'^^e"^ «'°"ld be not only valuable but Most of us get. then, from our parents a one-sided and partial development, and are contented with it. Unlew we ourselves take steps to better our condition, unless we sinule out the weak spots, prescribe the work and the amount of it, and then do that work, we BhaU not remedy the evil More than this If we do not cure these defects, we , will not only go through life with limited and cramped physical resources, with their ac- oompanying disorders and ailments, but we wiil cruelly entail on our children defects and tenapncies which might have readily been spared them, and for which they oau fairly Blame us. A litUe attention t^ the subiecfc will show that the remedy is quite witliin our reach ; and m plain is this, that a generation later, if the intere«t now awaktouug ,n this direction becomes, as it promises to, very general among us, our « dwoendant. will understand far letter than we do that the b,Kly can be educated, aa weU M the mind or the moral nature , that in" stead of interfering with the working, of these the body will; when properly traSad, 'f rM^^^^'' "••'^riaUy iSd them; ^ Lh r'/K***** *•""■" » "° 'tand-poini froi which the matter cjn be viewed ihioh wS uot show that such training wiU pay. and most handsomely at that. " l«»y. ana CHAPTKR II. UALF-BPILT BOYb. But, whatever our inherited lack, and point.. lew who have looked into the matter can have failed to notice that the ,™puUr sport, and pastimes, both of our boyhood and youta. good a. . ey are, a. far J they^o. arn not lu themselves vigorous enongko; well enough chosou to remedy the lack The top, the marble and the jack-knife of the boy r -e wielded with one hand, and for dS the strength that wielding brings, it miglA as well have been condne3 to oni FlyS, kites 1. not likely to overdo the musSW Vet top-time. marble-time, and kite-time generaUy coyer all the available play ho^ of each day for a large portion of tSe y^r!^ But he has more vigorous work than these bring Well, what? Why. ball-playbj and playing tag, and foot-balC and sUS ana coasting, and some croquet, and oooi- sional archery, while he is a painfully aeon- rate shot with a bean- ohooter. cat; h*'l:.'K ^'"Pi'^'^K ^« l**'"" to ^itch, to catch, to bat, to field, and to run bases. Sow many boys can pitch with either hand ? Not one in a hundred, at least well enough to be o any u.e in a game. Observe the pitchiS arm and shouULr of some famous pitche? ma Lr r "T^ '•^g^'they are thL thei; mates. Pr. bargent. for many years in- wvslhlth''^""*'"""""'" YileCoUeg^ says that he has seen a well-known pitchw whose right shoulder was some two inches larger than the left ; indeed, his whole righl side seemed out of proportion with his 1^ I thTn*' "l"^' ^^^ ^»''ds in toward Mm a. the ball enters them, and passes it backto Jani"'HJh*''"°'^*>y«*'*l^ t'»«««^ nrhi. t * "', *" »'l>«tter thui >u be educated, aa w«U oral oaturu , that ia- trith the workiDM of 'hen properly tfaxnad, lly aid them; and, no stand-puint from « viewed which will wning will pay, and »t iR II. 'T BOY6. inherited laoki and oked into the mattflr ce that the popular h of our boyhood and M far as they go, viKoroua eaon>{h, or imvdy the lack. Tli« >e jaok-knifti of the le hand, and for all ins brings, it might led to one. Plying >verdo the musolea. nie, and kite>tima available play hours irtiou of the year, 3U8 work than theae Why, ball-piaying i-ball, and skating, croquet, and ooo»- 8 a painfully acoa- toter. learns to -)itob, to 1 to run bases. How 1 either hand ? Not i well enough to be 'bserve the pitching ne famous pitcher, they are than iheir ir many years in> '6 in Yale College, rell-known pitcher some two inches 9d, his whole right tion with his left, mds in toward him d passes it back to 'a with tile same 1, to spring about Us come very uni- isting and turning, either shoulder, such an extent iing know pretty the ball, though, ir shoulder, the ocking would be the lielders have HOW TO r.ET STRONO, AND H<»w TO STAY 80. ooiwtderable rnuning and lume catching to do, and then to throw the hall in to pUoher, or baseman, or catcher. But that throw IS always with the stronger band Mrer with the other. Many of the Heiders often have not one eoliUry thing to do but to walk to their stations, remain there while their side ia out, and then walk back aukin hardly gatting work enoutfh, in a cold day to keep thorn warm. Running bases ig sharp, jerky work, and a wretched substitute for steady, sensible running over a long dis- tance. Nor is the flelder's running much better ,• and neither would ever tc tch a boy what he ought to know about distribntina his strength in mnning, and how to get out of It what he readily might, and, more im- portent yet, how to make himself an endni^ inglong-diatance runner. For all the work the former brings, ordinary, and even les< ^ffl'!,'"!'?^' ■**"«*•» of 1«K Md Inng will suffice, but for the Utter it needs both good um and good lungs. Run most American boys of twelve or fourteen, SIX or eight miles, or, rather, stert them at it— let them all belong to the ball- nine if you will, too-and how many would cover ha the distenoe, oven at any pace worth calling a run T The English are, Vnd have long been, ahead of ua in this direction To most readers the above distenoe seema far too long to let any boy of that age run. But. h»d he been always used to running-not I»8t, but steady running-it would not seem •0. lom Brown of Rugby, in the bsres-and- hound game, of which he gives us so graphic an f,ccount, makes both the hares and hounds cover a distance of nine miles with- out being much the worse for it, and yet they were simply Bchool.boys, of all ages from twelve to eighteen. Let him who thinks that the averaee American boy of the same age would have fsred as well, go down to the public bath- house and loolk carefully at a hundred or two of them ap they tumble abopt in the water. He will see more big heads and Slim necks, more poor legs and skinny arms. M.l iMky, half.bnilt bodies than he would ^Jm*''^7°"'«*°?:^ *^« ^^o'* neighbourhood stripped. One of our leading metropolitan journals, in an editorial recently, headed ' Give the Boy a Chance, 'said • 'About one in ten of all the boys in the Umon are living in New York and the Urge cities immediately adjacent ; and there aw even more within the limits of Philadel- oan cities whMepopu'p.tion exceeds a hun- dred thousand, the wito of these millions of boys sre being forced to their extn-me capa- city, whether they are taught in the school, the shop or the street But what is beinir done with the bodies ? The answer maj be obtained by standing at the door of almost sny public or private school or academy at the hour ersistently stuck to. by. IJm ;.^^*-»u^ "* r'^Jf "'^'^ *""»«• Bnt ^hen all that these limbs are called on to do are light, spasmodic work, and there is none of the spur which youthful emulation and pride in superior strength bring, what wonder is It If the result id a weakly article ? Another and natural consequence many psrente must haw noticed. Often, in a city neigbonrhood. there u not one strong, effi- ?{.?i' il?^ ^ ^T^ °° ">• "**• ""f "how them the development which they mieht f^f 7^ ?*"'"''? ''*^*- ^y- '•''« «"»>. we fond of dointt whatever they can well, and of elders they gladly follow a capable and self, reliant leader. But if no one of their nnm- ber IS equal to tasks which call for first-class strength and stavinit nowara whan ^^ „5,_ will lead the rest up U) the "highef physical plane, they never will get there. It IS not a good sign,or one that bodes weU for our future, to see the pUy-gtounds of onr 10 HOWTO GET STRONG, AND HOW TO STAY SO. wtiesandtowna 80 much neglected. You nuyataudonmanyof them for weeka to- hM or of anything else, where each con- testant goes m with might and main, and the spectator becomes so interested as to hate to leave the fun. Foot-ball is a game M yet not afi »1J general among lis. Excellent M It tor developing intrepidity and other manly qualities. The Duke of Wei- 3k°i/« '■T'"*^'* ^ ^"''^ said. that her loot-ball helds were wh-sre England's sol- rZ^'^^V"^^- The short, hasty school ^Z A ^''^ °'-«'^ded school.yard. or pky snatched in tl^e streets-these will never make robust and vigorous men. Yet these ar.j too often aU that our boys get, their cramped facihties for amusement soon bring- and half developed limbs. Many of our large cities are wretchedly oflF for play.grounds. Suca open spaces as we have are fenced around, and have signs nail- a?«! .-T.v,*^^'" '*y'°«' " Keep ^flf The grass 1 at the same time forbidding games ^^Jf Pif*''S ^°^ part of Boston Common used to be a famous play-ground ; and many hara.tought battles has it seen at foot-ball, base-ball hockey, and cricket. Many kn active school-boy there has more than once temporarily bit the dust; But now rows of street lamps run through that part of the Comraon and the precious grass must be protected at all hazards. New York is scarcely better off. Central Park, miles away from the great majority of the boys in the city, IS elegant enough when they get t»» It ; but let them once set their bounds and start a game of baU, or hares-and- hounds, or try a little jumping or runnina on any one of those hundreds of beautiful •ores, save in one solitary field, aud see how aoor\ the gray-coats will be upon them. The Battery, City Hall Park, Washington 3*u'^-^'""o ^"''' Stuyvesant Square, and Madison Square are well located, and would make capital play-grounds, but the grass there is altogether too well combed to be ruffled by unruly boys. If a boy's cou- sin comes m from the couu.ry, and he wish- es to try conclusions with hipj, he must con- line his efforts to the flagged sidewalk or the oobble-stoned street, while a brass-buttoned referee is likely at any moment to interfere, and take them both into custody for dis- orderly conduct. Again, outside of a boy's balLplayinc. scarae one of his other pastimes does much to build him iip. Swimming is excellent, .„t,.,..„„^j j,„ „ v„j.y lew months lu tUe year, and is seldom gone at, as it should be, I With any regularity, or with a competent! teacher to gradually lead the boy on to its higher possibilities. Skating "is equally desultory, because in many of our oitiM winters pass with scarcely a week of good ice. Coasting brings some up-hiU walkina good for the leg., but doL practic^ nothing for the arms. ' So boyhood slips along nntU the lad is well on in ti8 teens, and still, in nine cases out of ten he has had nothing yet of any account mtheway cf that systematic, 'vigorous! daily exercise which looks directly to hw weak points, and aims not only to eradicate them, but to buUd^ up his general health and strength ^ well. He gets no help in the one place of all where he might so easily get it- the school So far as we can learn, no sy^ tem of exercise has been introduced into any school or college m this land, unless it is at the military academy at West Point, which begins to do for each papii, not aloAe what might easUy be done, but what actually ought to be done. It will probably not 1^ many years before aU of us wiU wonder whw the proper steps in this direction have been put off so long. Calisthenics are here and there resorted to. In some schools a rubber strap has been mtroduced. the pupil takina HwH^ff "'."'i'5'* ^''^' "d working^ m a few different directions, but in a mild sort of way. At Amherst College enough has been accomplished to tell favourably 5n the present health of the student, but not nearly enough to make him strong and vigorous aU over, so as to buUd him up against ill-nealth in the future. At another college certain exercises, excellent in their way, admirable for suppling the joints and improving the carriage, have for some time been practised. But this physical work does not go nearly far enough, nor i, it aimed sufficiently at each pupil', neouliar weak spot. It also neither reaches all the students, nor IS It practised but a small part of the l^T. v" *^«,85f»* majority of our schools and coUeges, little or no idea is given the pupil as to the good results he wiU derive trom exercise. The teacher's own expert- ence in physical development is often iore hmited than that of some of his scholars The evil does not end here. Take the son ot the man of means and refinement, a bov who IS having given him as liberal an educa. tion as money can buy and his parents' beat judgment can select, one who spends a third or more of his life in fitting himself to get on successfully m the remainder of it. That boy certainly ought to coma onf. r^^A,r fT- Im life's work, with not only a 'thoroughly but with a well-developed, vigorous phy. it sique, ; it, so ti ad van t; But] by the college exan spends a third limself to get on er of it. That oat ready for y a thoroughly moral nature, vigorous pby. HOWTO GET STRONG, AND HOW TO STAY 80. II M mque, and a knowledge of how to maintain 1^ BO that he may make the moat of all his advantages. But how often dees this happen ? Stand by the gate as the senior class of almost any college in this country files out from its last exaiPiuation before graduation, and look the men carefuUy over. Ask your physician to jom you in the scrutiny. If, between you two, you can arrive at the conclusion that one-half, or even one-third of them, have that vitality and stamina which make it pro- bable they will live to seventy, it wiU be in- deed most surprisins;. A few of these young men, the athletes, wiU be well-developed better really than they need be. But this over-development may be far from the s^est or wisest course. Even thouah I PnyB'paUy improved by it. it is not certain J that this marked development will oarrv t them onward through life to a ripe old age. But, with others indiflferently developwl. there will be many more positively weak, buch men may have bright, uncommon heads. Yes ; but a bright and uncommon head on a broken-down, or neariy broken- down, body IS not going to make half as effective a man in the life-race as a little duller head and a good deal better body. But have these graduates had a competent instructor at college to look after them in this resjnect ? Wifl some one name a college where they have such an instructor? or a n„ r .r^?"^' »'»«t«*dof building the pupil up for the future, more has been done than to insure his present health? One or two Buch there may be, but scarcely more than one or two. I Take even the student who has devoted the most time to severe muscular exercise— the rowmg-man, not the beginner, but the j veteran of a score or more of races, who has [been rowing all his college years as regularly iMid almost as often as he dined. CeEly nealth is not insured. Let us look a little at him and see. What has he done ? He entered coUege at eighteen, and is the son! My, of a wealthy journalist or of a profes- monal man. Finding, when he came K '?"!<*«'» °'fift~n5.thit he was nTstrong^ he put m daily an hour or more at the gvml n«ium walked much at int^rv^fS naps, by the time he entered college, got hM. upper arm to be a foot or «ven TU??_ ^t7„'" •«r'""f««>ice, with'considerSe K 7?? ^",°»»«*- Now this vonng man *r«hman crew-an embryotic a fair as yet, to be sure, but of exalted expectations- and into that crew he must go at all hazard* He IS tried and accepted. Now, for font years, if a faithful oar. he will row all of a thousand mUes a year. As each year has. ofiF arid on, not over two hundred rowing-daya in all, he wilt generally, for a great part of the remaining time, pull neariy an equivalent daily at the rowing- wewhts. He will find a ot of eager fellows at his side, working their utmost to outdo him. and get that place in the boat which he so earnestly covets, and which he 18 not yet quite sure that he can hold. Some of tis muscles are developing 7\L^ ^'V'«"'at>ons we, perhaps, sufferinf a little, but never mind that just now, wheS he thinks that there is riore im^rtant apr"*ite 18 ravenous. He never felt so 3arty in his life, and is often »?il*'^*''^ iT^" ^^.? '""'''"g- He attracts attention because likely to be a representa- tive man. He never filled out his clothes as M n'^u^- ^l^ '^8' *••« improving notice- ably. They ought to do so, for it is not one r„'n7° ""i^*"' .**"* *^''«« "^ f"""-, which he r? I ""^ *'??'* ^^^'y "ne of those days in the hundred in which he is not rowing. Our young athlete has not always gone into the work from mere choice. For instance one of a recent Harvard Freshman crew told the writer that he had broken down his llZl'T *''^''"'*. °^ *^«°'' »°d, looking tv.?K ,^'T® vigorous physical exercise which would tone him up quickly and re- f!?f\ ",fy-*!'8,''*' '^^ ^"^'"8 ''o one to con- suit, he had taken to rowing. The years roll by till the whole four are over and our student is about to graduate. SfJ^ t'"^u^*? see what he hw acoom- plished. In physical matters he finds that. whUe he IS a skilful, and perhaps a decidedly successful oar, and that some of his measure- mente have much improved since the day he was first measured, others somehow have not come up nearly as fast, in fact have held Dack in the most surprisingway. His chest- girth may be three or even four inches larger ror the four veam' wnrlr ««_» :r ?_i ™„ u -Jour years' work. Some, if not much.of that is certainly the result of growth, not development, and, save what runniuff did, the rest is rather an increase of the back muscles than of front and back aUke. Strong as his back is— for many a hard test has It stood in the long, hot home- minutes of more than one welT fought race-still he has not vet a Sfi^^'^i.*^!''^'''!^ '""^ capacious chest. Doubtless his legs have improved, if he has done any rounding. (In some coUeges the rowing-men scarcely run at all. ) His calves have oome to be well-developed and shapely 12 HOW TO GET STRONG, iND HOW TO STAY SO. ■od so too have hia thighs, while his loins ■K noticeably stronK-looking and well nrasoled up, and so indeed in his whole back. But if he has done practically no other arm- work than that which rowing and the prepa- istion for it called for, his ai;m8 are not so large, especially above the elbow, as they oQght to be for a man with such legs and wch a b;ick. The front of his chest is not | most glaringly. Notice in the onts on pp 12,13 (Pigs. 1 and 2) the fla« and slab-sided,' almost hollow, lo)k about the upper chest and front shoulder. Fig. 1 is from a pho- tograph «f one of the most distinguished student oarsmen America ever produced, while Fig. 2 represents one of the swiftest and most skilful professional scullers of the country to-day. • Better proof could not be Marly so well developed as his back, per- tops IB hardly developed at all, and he is tery bkely to carry himself inerectly, with Head and neck canted somewhat forward, While there is a lack of fulness, often a notice- rtle hollowness, of the upper ohest, till the Mwnlders are plainly warped and rounded forward. With professional oarsmen, who foi years »ave rowed far more than they have done pjiniagoiso, and who Lave no especial care for their looks, or spur to develop harmo- nionsly, the aefects rowing leaves stead out presented of the effect of a jrreat amnnnf «» [«^-f!-d of the very liffl eTercfs'e ij .^ul^^'^A^'' Student's rowing is over, and his wok';fcr„P",*' ""* l^' -«t«es down to worh with not nearly so much play in it. how doe, he find that his rowing pays T h2 n^^th/r «**![*'>« hi«fello^. whow^ into athlnt-.ina wifk ..-V I. J ; . ". to htand l.fe's w earand^ear, especially when dlS\d.°'*°'''"^°""'*«^^^f^o"^ been TSO. oats on pp. (d, tioe in the ___ „.. ^ I the flai) and slab-sideu, about the upper chest Fig. 1 is from a pho- the moBt diatinguiihed merica ever produced, ts one of the swiftest essional scullers of the itter proof could not be HOW TO GET gTRONQ, and HOW TO STAY SO. IS ^" I I { » great amount of y limited exercise it which are not eape- wing is over, and hit id he settles down to ) much play in it, 8 rowing pays? Has m fellows, who went Cu zcai and deTotiCiii, tear, especially when bave, ofcouirse, been t ttat life is to be spent mainly indoors* When, ID later years, with new asiHtciations, ! tmsineMi cares, and long, hard head-work, sooompaniedjas the latter nsnally is, by only partial inflation of the lungs, when all these get him out of the way by using his larce back muscles, he will find their very size and the long spell o? warping forward which i so much rowing gave his shoulders, tends more to weigh him forward than if he so mnch time to athletics. The other men, who did not work nearly as much he did still managed to hit upon a sort which, inl stead of cramping their chests, expanded them enlarging the lung-room, and s:> gavr, iWe^^;;t"piT;r ' ""' »*''«' ^^^'^ -^-^ If the ordinary play and exercise of the boy do not build and round him into a sound, well-made, and even-balanced man ; if the fof^«"jr«' "S?- ^r"'°P« repress that sunerabundance of spirits which ought to „i& r '"''t'^.^l •?<* «^'J- HoldinI one's elbow close to the body while walkiii. and keeping the hands nearly or quite mSti" less, may accord with the requirements of fashionable life, but it is terribly bad for the arms, keeping them poor, indifferent speci- As the girl comes home from school, not With one book only, but often six or eight, instead of looking light and strong and free she u too often wLat she really appears to be pale and weak. So many books suggest a large amount of work for one day, certoinly l^tK^f T"'""^' '°*^ *^.^ impression received u that she is overworked, while the truth frequently 18 that the advance to be made m each book 18 but trifling, and the aggre- gate not at all large, by no means too ifeat for the same girl were she strong and hearty It IS not the mental work which is breaking her down, but there is no adequate physicS exercue to build her up. See what ex-SuV: geon-General Hammond says, in his work t«n^T' • " *", ****? *.^"'*y *° «'»'*'if« pro- tracted bram-work without ill result : It 18 not the mere quantity of brain- work which 18 the chief^ factor in the pro- duction of disease. The emotional con- ditions under which work is performed is a far more important matter. A man of trained mental habits can bear with safety an almost moredible amount of brain-toD. provided he IS permitted to work without distraction or excitement, in the absence of duMiuietmg cares and anxieties. It is not bwn-work, m fact, that kills, but brain- .fa^nfth^'f ***.«»'"«. has not the Btoength for the protracted effort of the matured man, nor is such effort often required of her. Her studying is done quietly at home, undisturbed, usually, by any such cares and responsibilities as the man encounters. Hers is generaUy brain- work, not brain- worry. Yet the few hour^ a day exhaust her, because her vital system, which sanporte her brain, is feeble and inef- facient No girl is at school over six hours out of the twenty-four, and daduoting the time taken for recitation, recess, and the various other thmgs which are not study, five hours, or evenless, wiU cover the time she gives to actual brain-work in school, PMctically her own, there is ample time for all the vigoroui physical exercise she needs or oonld take, and yet aUow ten, or even .Y80. ifhile it ia the constant rerne«8^to repress that pints which onght to Mid girl. Holding one's dy while walking, and (arly or quite motion- I the requirements of t is terribly bad for the poor, indifferent speci- ht be models of grace bome from school, not iut often six or ei((ht, lit and strong and free, ihe really appears to be, aany books suggest a • for one day, certainly lie impression received ked, while the truth advance to be made ifling, and the aggre- Jy no means too great she strong and hearty, ork which is breaking no adequate physiciS p. See what ex-Snr- id says, in his work ability to endure pro- ihout ill result : re quantity of brain- uef factor in the pro- The emotional con- )rk is performed is » matter. A man of 3an bear with nafety tmdnnt of brain-tou, ed to work without at, in the absence of anxieties. It is not lat kills, but brain- ae, has not the retracted effort of is such effort often ■ studying is done iturbed, usually, by sponsibilities as the re is generally brain- Yet the few hourd use her vital system, D, is feeble and inef- school over six hours aud daduoting the )n, recess, aod the hioh are not study, will cover the time kin-work in school, «e, hours daily out •*«?7i Dutwrca acars re is ample time tor 1 exercise she needs allow ten, or even HOW TO GET STRONG, AND HOW TO STAY 80. ;elve, of those hours for sleep or eating t„ tut notice, in any of these off-hours, whit ixerciso these girls take. They walk to and ro from school, they play a few minutes at xeceaa. they may take an occasional irregu- lar stroll besides, and may indulge in a Barae of croquet, but all the time intant oat\.w '•onversation, never thinking of the exereise self, and the benefit it brings. Such things , I up the measure of the daily physical ex- ircise of thousands of our American girls. Jt IS the same thing for nearly all. save Inose from the poorest classes ^g And what is the result? Exactly what fuoh exercise-or, rather, such lack of it— ^ould bring. The short, abrupt run, the I !k •* °' *';'?'° '°^'*°^' **»« afternoon strolL or the miscellaneous standing about-none fJfhnVf l"'*"" >T* ''^'^''S^^ °f limb, Jepth of oheet, or vitafity. None of these |xereises .8 more than almost any flat-chest- WL^^ ^^^ ^^^ *'°'^«i '«»d>ly ac- complish without serious efibrt. and, going through them for years, she would need little more strength than she had at first. « But all this time her mental work comes ,nah?n"^**'^''i°'^'*°*'*'- ^' wall the time er to^^'?"*-^ ^"^'j^*' «« ««* «'«fo'« vflUr^* I? """^ ]"'"'«'■ ^l»'«li requires SA*^ ^u"" Sf. "^""^ application for uonths toj;ether. The number of them is gBo enlarging, and-the task is constaiUlM.^ *r«\r^V/Jr- ^ variety of influences purs her steadily onward. Maybe it is mulation and determimition which uSes '^' on, not only to do well, but to ex^L ^aybeit IS to gratify the 'teacher's pride. 'orW p'"^*** "•'r th« "food fruit of her 'otk. Perhaps oftener than anything olse emrlisinlread of being dropped* into tot&er class, and she resolves to remab Bttt with all this there is an advance the .mount and difficulty of the br^" •rK. iNo distinction is made between * To'thoL f' r^"" *^« *"-« To those oF a like age come like 15 ika. The delicate girl, from hVrTndiffe- ce to physical effort, finding that for the ilSa^'rl?'"'*''!?^ ^y „+K 'f°*^***.8®*'«o™ *t her books iw yea^'uteT'^r^T''' " *« '»»« ^^^- (w years later ? Is there any wonder f h.* 10 neglected bodv develops^ Ze p.S Jeaku^,. or too often general debmt?' T. "~i7«n« * .""^^P^'^g. «n the observation of 7 one, to notice that this wamknZ^ tu:. vwau, laMT on m iife, u a source tt^'^t^tu^ a burden to her friends, when mstead of this she might have been a valued Now, if the body, during the crowina years WM called on to do not inl wWoh W?« ^'^r"'? *" •*■ »'*"'°''t. *lo«« it take feoirr* whether such a course was a J^r^tTX ,^*^'n8»nt entirely the discom- fort to the body, is that a sensible system of education which leaves a girl liable to b^ to^'I'^^' " ".?* entirely Iroken down. £. fore she is well on in middle age ? Is this ^i„ ♦"***u-'* ''i*"'^' <^^ actually doing 18 this not an irrationaland one-sided course and sure to beget a one-sided person? Cl yet IS not that uat what is goi^ on to-dw our^i^!r*'°»J°"*y *''*^' yo'ung girls "^ bod J!,f„°T°* ''i* conceded that a delicate body can be made a robust one, that mo- ment It 18 equally plain that ther^ can be « usTfulne^."'^?'?!*''^" 8»'° ''' *•»« "omfo't and usefulness of the possessor of that body not only during all the last half of her Tfe but through the first half as well. And yet. to persons famil ar with what judiciousf daily physical exercise haa done, and can do? for thft tW,*l ^^y- **»«"" no more doub but that this later strength, and even sturdinoss, can be acquired, than that the algebra or ZT^'J^^^ "' «"* «eem8impeneSbIef hrfn^ .* "^"'"y «>a8tered. The Tules which bring success m each are in many respect. hand and forearm, for instance, as vigorous and assiduous use as these mathematiwd studies bring to the brain, and the phys,'^ grasp wiU as surely and steadily improve m «W8 J:tT*'\- ^'"' ?°* onl/the^delic. to girls, but ail giris, exercises which shall in. sure strong aud shapely limbs, and cheste deep, full, and high, beginning these ex! ercises mildly, and progressing very g?a. ?h.f ^«V correcting this high shoulderfor ote!steD*^Pind **"» follow chest, or that overstop. and carrying on this develop, ment as long as the scKool-days last. L^t h«!f^ f one under a teacher as familiar with her work as the mathematical instructor k with his,and what incalculable benefit would accrue, not to this generation alone, Tutto theirdescendantoaswelll min^*7'"?''* ^^'^, Pbysical training dull the uJ^i ^"M*" """'^^ " protracted sevenJ w"iih"'tt-- n^'^'^'" P*«of each day. as fi^M *'>«,<^«'-«>an peasant. woman in the 5^1'. "' *''\?ootob fish- woman with her v^res. no doubt it would. But if Maclaren of Oxford wanted but a little while each day 18 HOW TO GET STRONG. AND HOW TO STAY SO. toincreagethe girth of the cheats of • dozen Bntwh soldiers three inches apiece in four monthg, IS this very moderate allowance likely to work ranch menul duInessT Did Charles Dickens' seven to twelve miles afoot a«Jy interfere with some maateriy work which his pen produced each day? Did Napoleons, whole day spent in the saddle tell very seriously on his mental operations, and prevent him from conceiving and carrv- iM out military and strategic work which WiU compare favourably with any the world's nistory tells' of ? And what if thu. daily exercise, beside the Dodily benefit and improvement which en- roes, should also bring actnaUy better men- tal work T Unbending the bow for a little while, taking the tension from the brain for * !t m'nutes, and depleting it by expand- ing the chest to its fullest capacity, and in- creasing the circulation in the limbs-these. mstead of impairing that brain, will repair «. and markedly improve its tone and vuronr. There ought to be in every giuld' school in our land, for pupils of every age, a system of physical culture which should first eradi- cate special weaknesses and defects, and then create and maintain the symmetry of the pupils, increasing their bodily vigour and strength up to maturity. If several, or a majority, of the girls in a class havij flat or indifferent chests, put them in a squad which 8haU pay direct and steady attention to rais- ing, expanding and strengthening the chest. If many have a bad gait, some stepping too long, others too short, set them aside for aauy special attention to their step. If many, or nearly all, have an inerect carriage, WioUy lacking la ligm of Dumas, then oauy insist on such exercises for them aa «haU straighten them up and keep them up. Ihedancing-master teaches the girl to step gracefuUy and accurately through various danoing-steps. To inculcate a correct length of step, and method of putting the foot m?!nifi"l""r? '* in walking, is not nearly ^ ^® rS^* f ^?- " "»« ' wtting-np ' drift Ji^^^u*"* Pointer in a few welks tranr.. tonus the raw and ungainly country boy into a youth of erect and miUtary bearin/ and ineistmg on that bearing at lOi times throughout the first year givet the cadet a set and carriige which he often retains through life, Uthereany- «ung to hmder the girl from acquirina im equally erect and handsome carriage oTthe body if she too will only use the nJLoM ? If the muscles which, when fully developed, euftoiooneto sit or stand erect for hbnrs together are now weak, is it not wise*o at once strengthen them? But may not this vigorous masoolar azar- knotted muscles in the man, take away the «.!^'rf *""'r«. g^oefnl line., whiol are essentially feminine T If exereise be kept up KU ^"""^tosether, as in the case of the blacksmith, undoubted it would. But thjit IS a thing a sensible system of exercise would •▼Old, as studiously as it would the weak- ncss and ineftioienoy which result from no work. A httle trial soon tells what amoant of work, and how much of it. is best adapted to each pupil ; then the daUy maintainiuK of that proportion or kind of exeroise, and ite lU.J.T*'' ? • '^? ne^-ly-acqnirtKi strength ivfthlVfi? l°u'*^' '*• " »" that is required. Without that hardness and solidity which ■re essentially masculine, there still comes » nrmness and plumpness of muscle to which the unused arm or back was a stranger. In- bZitv fi,i *"* ^T« inco-nP^tible with beauty, they are directly accessory to it. Ulegance of form in the human figure.' wys Emerson 'marks some excellent of dtness to its end. in any fabric or organism, IB an mcrease of beauty. ' Look at the famous beauties of any age. and everything in the picture or statue points to this same firmness and symmetry of make, thu freedom from either Icannesa orflabbiness The Venuses andJnnos. th» Minervas. Niobes, and Helens of mythology, the Madonnas, the medieval beauties, all alike have the well-developed and shapely arm and shoulder, the high chest, the viVor- ous body, and the firm "and erect carriage. nn^r aV l,*^"" *'^"* °' * fl»* shoulder; a poor and feeble arm or a contracted waist, it Z^ « once mar the picture, and bring down on It judgment anything but favoo * aoie. i^ut now on the canvas or in marble, not the strongest and most comely, neither the weakest and least-favoured, of our American girls or women, but simply her who fairly represents the average, and, how- Z^ ""1 *^"' ^"^^ "'J exZarion 'Xht «H JS' *^*i."P*'/"5* P^y«<»l developmSt, and the mdifferent figure and oarriagerwonld at once justly provoke unfavourable com- ment. That the same vigorous exercise and train- ^ ing which brought forth womanly phy- Moal beauty m the ancient dayaSyill brim? It out now, ^ there need be no maon^ ^L1^" ■• .-^ "**■* '.P* •"d exceUent V^t ^..SS"** "J'i mentioned in the New York 2'rf6tt« oi June I9th, l87a It said : ; •re to bo made oompulaory in alTtho State •chooU in Italy. TEc .pitle of phyS culture in that enervating climate ia Sebas. iraining ^ uuiil the ^of trans! |iBically ii ^that spe* iall muscl >• cise. Si [made to [matter o: «1m. Si familii iments, c others, oi it. If St [found, if |they be si ' rays rem leVasaa id imprc allows at fewndh Lookinj rork, woi ■doors, , loors, in i iterfere c •rogress t i'or, is ths >rogres8w •n a half -d ingd in tl >o trainini tt there tot that ri itelleotual la point : 'On worn if poss: ■en. jttfii] from those- >f bod^ by >xoeaaive at rigoroua mntoohroxer- to prodaoe h»rd and ■l>em»D, takeawavthfr aoeful lines, which are F If exercise be kept up »■ in the oaae of the ed it woald. ^ But thit yatem of exercise would a« it would the weak- whioh result from no soon tells what amount oh of it, is best adapted the daily maintaining kind of exercise, and its iwly-acquired strength i, is all that is required. 188 and solidity which line, there stUl comes leas of muscle to which ik was a straneer. In- g incompatiUe with reotly accessory to it. n the human figure.' » some excellence of > ' any real increase of Qy fabric or organism, beauties of any age, be picture or statue rmness and symmetry from either leanness snuses and Junos, th» Helens of mythology, lediaeval beauties, all eveloped aud shapely high cheat, the vigor- n and erect carriage. tt or a flat shoulder, a a contracted waist, it e picture, acd bring anything but favoui- canvas or in marble, most comely, neither «t-favonred, of our len, but simply her le average, and, how- id expression might )hy8ical development, e and carriage, would .1 e unfavourable com- us exercise and train* }rth womanly phy- sient daysViU bring teed be no manner apt and excellent itioned in the New I9th, 1878. It said: c-titio of gymnaatiott 1 soryinalfthe State j apostle of physical i og climate is Sebas- HOW TO GBT 8TBONG, AND HOW TO 8TAF 80. _. Faaa, the son of a Florence banker. [e built a gymnasium at his own expense iu lat city, and from that beginning the move- tt has extended from city to city. He — — preached gymnastics to senators and deputies, to the syndic and municipia conn- fillora, and even to the crown princes^ now jiueen. He especially inculcates its advan< ^es on all mothers ef families, as likely to ncrease to a remarkable extent the personal iharms of their daughters. And so far as >u own domestic experience goes, his theo- les have not bean contrpdioted by practice, tor he is the father of the most beautifS romen m Italy.' Suppose Mr. Durant at Wellesley, or Mr. -aldweU at Vassar, should at once itrodnci J their deservedly famous schools a system )f physical education which should proceed m the simple but intelligent plan, tirat of raining the weaker muscles Sfeach pupU liiiil they are as strong as the rest, and then t transfernna th« vrvnn.. ..»_ 1l„ r ^~i:'~y "• — -""""B »» wie rest, and thet mj^^^'^^B^yoiiagMromui thus phy- j|BicaUy improved from the ckss of thiror ,|that special work, to that which insurea to lall muscles alike ample daily vigorous exer^ cise Suppose that'^all the girKuId be mjjde to consider this daUy leLn as m^h a jmatter of course in their studies as anything .^ Suppose again, that there is a teach? iWfMuliar with the work and all its reo^Tre- menta, one who ui capable of interitii iil^ ^nX^^" ^""y •'"♦•""to tha spirH It. If such a master or mistress can be '£!i°lL**»*?* P°P''' •••'' instmctod-whSuiS ^ey be sitting, standing or walkino-to id- [ways remam erect, is there any reaion whv w Vassar girls should not soon W as fine trmiL*'^'s^t7^ ~"*^ *^- "'^' •-' Looking again at "the-efl&^t on the mental rork, would the daily hai. how of exeroSe >doors, and the hour's oonstitutionij oiJf oors m all weathers, if senslbty ^ri.^'' aterfere one whit with aU the inteUectSai rogresa the girk could or shouldWl^ progress which bnnga out a brjght inteUect L".S*i?l!:f ^^P*^ "^1?' "dpromi^Ze >hmg4 m the future, when the tody haa had 'On women theeffeotaof this forcing aystom ^ if possible, even mn»* .»<..-.— -'l"'"*"™ in. uoay Dy wbtch boys mitinate tha airii. ^t txcessive study. girU^feel tS^J^^^ iew apphaation unrelieved by vouthiS tnan their many accomplishments aid it iJammas anxious to make their dauSt« l?rtivS?K.— ^^^^^^ quests does the bla^^tin/lk/tYrorh her extensive khowledge of histi y ?f " « sidewtion* J^**""* *i"*** ^^orthy W the con. smeration of every teacher of girls in om iMd, and a paragraph full of suKKsstion n^ only to eveor parent having » S's Intt ^iterTelfi^^er^'-P-*. '»''*toe^e^ Every school-girl in America could h. CHAPTEE IV. IS IT TOO LAT. FOB WOMAN TO BWIN ? gir?ha."b2ome\~*^-'^'y' ^.^' *«"* *»»« B/n aas Deoome a woman, what tnen ? If -uuown, require such exercise. Our woman •re born of parents who nriH- th-~"-I--™ nL ^^uS'^i*- <^"'" educational svsteil! one which offers an endless variety oflna^ to continued menUl effort. ' ^^ Are not the majority of our women to- ■ m VM iM i I U I .1 18 HOW TO GET SraONO, AND HOW TO STA*'S6. dftjr, «ipeei«lly in town and oHy, phyrioally weak ? The writera ou uerrons diaordcn speak of the astounding inoraase of suoh diseases among us, of late years, in both sexes, but especially among the women, Oent>ral debility is heard of nowadays almost as often as General Grant. Most of our w;omen think two miles, or even less, a long distance to walk, even at a dawdling pace, while few of them have really strong chests, backs, or arms. (If they wish to test their arms, for instance, let them grasp a bar or the rung of a ladder, and try to pull them- selves up once till the chin touches. Not two in fifty will do it. but almost any boy can. ) Hardly a day goes by when a woman's strength is not considerably taxed, and often overtaxed. There is no calling of .the unmarried woman where vigorous health and strength —not great or HercL'san, but simply such as every well-built and well- developed woman onght to have— would not be of great, almost priceless value to her. The shop-girl, the factory operative, the clerk iii the store, the book-keeper, the seamstress, the milliner, the telegraph operator, are all confined, for many hours a day, with exercise for but a few of the muscles, and with the trunk held altogether too long in one position, and that too often a contracted and unhealthy one. Actually nothing is done to render the bodv lithe and supple, to develop the idle muscles", to deepen th» breathing and quicken the circulation— in short, to tone up the whole system. No wonder such a day's work, and such a way of living, leaves the body tired and exhausted. It would, before long, do the same for the strongest man. No wonder that the walk to and from work is a listless aflFair. No wonder that, later on, special or general weakness develops and the woman goes through life either weak and delicate, or with not half the strength and vigour which might readily be hers. And is it any better with the married wo- man ? Take one of limited means. Moch of the work about her home which servants might do, could she employ them, she bra^y does herself, willing to make ten times th& sacrifice, if need be, for those dearest to her. Follow her throughout the day, especially where there are children ; there is an almost endless round of duties, many of them not laborious, to be sure, or callintt for much muBonlar strength, but keeping the mind under a strain until they are done, difficult to foresee. In the aggregate they are al- — '--- .•.-—, n. ,„Bu Cau uauaiiy icii in the morning most of what is in front of him for the day— indeed, can often plan so as to say before-hand just what he will be ftt each hour. But not so the housewife and mother <«fy»nng children. ' 8be is constantly called to perform little duties, both expected and unexpected, which cannot fail to tell on a person not strong. A heatthy child a year old Will often weigh twenty pounds ; yet a woman otherwise weak will carry that child ofl her left arm several times a day up one or mora flights of stairs, tijl von would think she would drop from exhaustion. Let sick- ness come, and she will often seem almost tiresome, so devotedly will she keep the child m her arms. While children are» of course, earthed less when they begin to walk, many a child two, or even three years old,' IB picked up by the mother, not a few times a day, even though he weighs thirty or forty pounds instead of twenty. Now for this mother to have handled a dumb-boll of that weight would have been thought foolish and dangerous, for nothing about her suggested strength equal to that performance. And yet the devotion of a weak mother to her child is quite as great as that of a strong one. Is it any wonder that this over- doing of muscles never trained to such work must sooner or later tell ? It would be won- derful if it did not. Yet now suppose that same mother had ■ from early childhood been trained to syste roatic physical exercise suited to her strength and moreasing with that strength until, * from a strong and healthy ohUd^ she grew to be a hearty, vigorous woman, well de. veloped, strong, and comely— what now would she mind carrying the little tot on her arm ? What before soon became heavy and a burden— a willing burden though it was— now never seems so at all, and really is no task for such muscles as she now has. Instead of her day's work breaking her down, it is no more than a wbman of her vigour needs— indeed, not so much as she needs— to keep her well and striing. And, besides escaping the bodily tire and exhaustion, look at the happiness it brings her in the exhilaration which comes with ruddy health, in the feeling of being easily ■ eqnal to whatever comes up, in lining »^tl stranger to indigestion, to nervousness and| all its kindred ailments. This vital force,! sparing her many of the doubts and ftars sidL common to the weak, but which the strongl seldom know, enables her to endure patient- ly privation, watching, and bereavement, .And who is the more likely to live to a ripe ;~ old age, the woman who never took suitable ^ ana adequate exeiHutie to give her even mode' "' rate yitiJity and strength, or she who, by i judicious and sensible system, suited to her ; particolar needs, has developed such powers!^ I PAY 80. not BO the homewife and lUdren. ' Hbeia constantly ttle dntiea, both expooted iloh oanDot fail to tell on . A healthy child a year I twenty jyonnda ; yet a reak will carry that child 'eral times a day up one airs, tijl von would think n exhaustion. Let sick- will often seem almost edly will she keep the While children are» of when they begin to walk, ir even three years old, mother, not a few times he weighs thirty or forty twenty. Now for this idled a dumb-boll of that been thought foolish and ing about her suggested that performance. And of a weak mother to as great as that of a ly wonder that this over- 'er trained to such work tell ? It would be won- that same mother had 1 been trained to syste- ise suited to her strength ;h that strength until,; :ealthy child, she grew ;orous woman, well de. and comely — what 4 carrying the little tot it before soon became •den — a willing burden, never seems so at all.t k for such muscles as ll Bad of her day's work , it is no more than a needs — indeed, not so —to keep her well and ling the bodily tire and he happiness it brings ion wnich comes witii feeling of being easil; I comes up, in b^ng a >n, to nervousness and nts. This vital force.a' the doubts and fears sol , but which the strong^ i her to endure patient- n^, and bereavement, I likely to live to a rip« fho never took suitable ) to give her even mode- ngth, or she who, by a ) system, suited to hei'l ieveloped such powers rf HOW TO GET STRONG, AN D HOW TO 8TAY 80. BnX, while this is all weU enough for yonn* > attempt to get the same benefiu f The rl was young and pl«itio, and, with proper re, could be moulded in almost any waV^ t ^^Y*^ •''**^y •"• h" m»k« Md dt, and these cannot readily be changed rr-T"- -^""""y. >naeea to most women. m^ •^"**'^ ""»' •"•^ they new ipposed such ohanfce possible. Bryant, be^ i nmng at forty made exercise mv won- »rfully. Bear in mind how, witV a few onutes a day, Maclaren enlarged wd rengthened men thirt v years old ; that, out t his class of over a hundred, the gwatost ' tn was m the oldest man in it andVe wm \ -J^y-h ve. Let us look at whkt one o? t^ romen have managed to effect by evstematin nd thorough boSily trainin/7^ « jJe )ming Man Charles Reade r^yl (p m ' ^an of extraordinary build, can take two f^s.x pound weights from the ground! «d [er nead. She has • a sister who ooes nn le slack.rppe. Farini saw her pitSkl SK wnty saUors. The sailors had a ^ff »pe; she had another. A sailor wc'S up ,h^„^.^* ~'^'*' *h« gymnast w^tu fh on her rope at the s^e time. SaUw ne down tired, the lady fresh. Another -lor went up the h«ly ditto , and so ol e wore out the whole twenty,' ha^nj iwm W?.pS«"f*! S^ ^««* higher VKt Jter s Church at Rome. TlSs feat is due B^'^l 'tKlS-r.'^P^''** eitherii^ded J^l *u ?*hlete's power of pinching a Boialiy of the asms, desirable ii^ Lr^r^ Not at 'aU ; but thi? .f?fcl ^l 5?^*- When Farim' aSs led gymnast or acrobat is to bring up the Jiarm. or shoulder, and side-^ustt lef^-until equally strong m^th uS tiS »e^::i%"ot7k«e ^r ll^.'^, strong as acrobats and pei^^rhn't!!? mersaway, to enable them to iJtZ. mX^^ *^" ^"'y dutfes, and to t^r^t ^^^ ^ •PP'eciation and Mst too m unknown by the weak womai ^l}^ IthS w&* ^°'?^ the-tl^m^^d U?ha:5lt;;~\t'„7S" <»» v get this isdone by the SgSl IndlJVu ''''** • hundred exeroin-. .i l"'*"'". there are ft^thfully fXwrup,w?„^d;x/^'i^°''' bring the desired res^^ WitK ^ directly to Kirior manor b^y, the ti«t 7k' " •'^*'> ■ymmetrize, to brine nn th. „ i*^'°« " *«» by special effort ""lfi"f l^.tj'?^*^ ">«•.<''« "r;.""" """"u, ana to restoi •ged man. & arJ . * ? f-* '"'ddle- eve^^Sy ^ffTir S"' l\^ ^\^^'"<^y an mers^aTfloaters.te °^*^* **""* "'^''n- women, and^ey ceiS^'nlT" i'""??'^'' "« troubled ^"hnTr^o'S'^M^lri" woman has distin«mi.Klj i. ^^H'.than one climbing^ The iSr^ ^"""'^ "» ^lP»°« *pparentiy aboS tC^ Th? """l* T"""' v^rous. nZ ST'''S''*' * handsome, father f^m/tttnev*^t„''M'"JS'u ™'^ *>«' Thames, a di-t^S^of fou^^i^k^aV^ I that lady^s ,Cke ^t TfTf'* P™*'"'«'» «^ body and head and *h«i*^^ P*"" "^ **»« roval Mu ...J I, . .errMta, takes her w5.or^\^i'"^r^,rT''» "otions and tit^hen ffi ilttj! ^'"".^ ^«id in her notwelI.propiJJ;:rTsiSy.l:^^^^^^^^^^ 20 HOW TO OBT STBONO. AND HOW TO STAY SO. ■oma of ita musolea b*ve be«fi uied tax more than tho othara. ^ Now, to her who undaratauda whet exer- oiaea will develop eftch of the muaolea of that ftrm, Mid who can tall at ai^bt whiuh ard fully developed or developed at all, aod which are not, it t» easy to brioif up the backward oaea, and ao aeoure the ayminetry aiid the oooaequeut Keneral atrenuth. The tame rule holda good of all the other mua- olda, as well as thoie of the arm. Pleuty of active out door work will no far towarda aecuriag health. But it will only develop the parte brought into play, and there ought to be exeroiae for aU. Now what daily work, and how much of it, will secure thia symmetry, eructneaa, and strbugtb, supposioK that, at the outset, there is no orguuic dufeot, but that the wo- mau is simply weak, both iu her musoular and in her vital systems ? In the first place, let it be understood that the conueo- tiou between these systems is intimate, and that the iu(^lciouB building aivd atreogthen- ing of tht. former, and the keeping up that strength by sensible daily exercise, tells di- rectly on the latter. Vigorous musoular exercise, properly taken, enlarges the respi- ration, quickens the circulation, improves the digestion, the working, in fact, of all the vital parts. Dr. Mitchell says it is the very thing also to quiet the excited nerves and brain. The amount of that exercise daily de- pends on the present strength of the woman. If she is weak generally, for the lirat fort- night the exercise, while general enough to bring all the muscles into play, must be light and easy. Then, as a little strength is gained, the work advances accordingly. If partially strong at first, invariably the first thing to do is to adapt the exercise mainly to the weaker muscles till they catoh up. Suppose the right arm is stronger than the left, as frequeatly happens, because it has bad more to do. For the first month — or, if necessary, for the first two months — let the left arm have all the exercise, and that exercise as vigorous as it can comfortably take. Then, when it is found that it can lift or carry as heavy a weight, and pull or push as hard as the right, keep at it, by means of exeroise, until both arms can do the same amount of work, and are equal. But suppose the arms are already equally strong, or, rather, equally weak — that both the back and chest are small ', that ia, not so large or weli-proportionsd as the^ should bs in a well-built woman of a certain height — then all that is neoessary is to select work especially adapted to strengthen the back, aod other work toiling directly oa the ohast. For the first fortnight very mild efforts should be made, and the advance ilioald ba ^ritdoal, taking great care new to overdo It. Let the advance b« made •• the newly- acquired strength juatiUea and eiiconr»ges it. What particular oxerciae will effect Uia atraoffthening and development of any given muscle will be pointed out in the obapte.- on Special Exerciae, at the latter part of this book. How about the length of time this daily exerciaing will take ? It is all easy enough for the rich, whose time is their own, and who could spare four or five hours a day if necessary ; but how ia the woman to manage it who mutt work from aeven to aix, or even far into the evening as well? She can hardly g ' time to read about horsebaok riding and '.onlated tolimber and call into vigorous action the back, and many of thsl muaclea so long held almost motionlaas until| they stiffen, trom it. If there ia a whole| hour at dinner-time, and half of it could be^ spent in walking, if possible with a oheerfnlr and energetic companion, who would makei her forget the dull routine of her day — notf dawdling, aimless walking, but stepping on^ as if she meant it, with a spr' and energy which quickens the driving the morning's thoughts oat of the mind, scattering low apirita tftl the winda — it would l^ring a pleaaaut feeling| of recreation and change. The benefit to 1 derived from such a walk would be imme-i diate and marked. Is this askiuK much ? A mile and a half^ could easily be covered in that time, and, bj a strong walker, even two, while the dinner would taste twi.se as good for the exercise, Another miie^ or even half a mil A mior hf. b* walked at supper-time, the pace ^wayt^ being kept up. If the confinement is m$| dose aa not to permit even these few snatch-; •^M-is of til not ,Jsing n •notner work ia fee out irallt wi ifreahii tl aim rhich k . >ng aa I phe new le betti ise had To bet her e 'okea b >out gc lo the li 'enin^ ; ^^inninj ^alk easi intil she liles at I half mij losonlinc Kiur ; bu ;ood for (very evei 'ill soon )1 stroDf W digest 1 •ove her linntes f( (fore reti zeroise fa ts had in id. But suflS inrse if it mshine, i re so plac lod mana, their hea lick, live] ith arms ' ^aily aK the fii-st It work astonish) ■ence in tl itless wall ities come ,But there )cislly h id— the d »t, betwe< the day -«».- 11.. . y 80. IB directly on the oheet (Gt very mild eflorta the ftdvAooe ■hoald b« ,t oftre never to overdo be made m the newly wtiiiea and >euconrMei ox«rciae will effect Ui« velopmeut of kuy given ed uut in the oh«pte- kt the Utter put of tlm ]th of time thia duly It ia all euy enough [)se time is their Id spue four or five ■sary ; but how is the I who must work from Ear into the evening as dly K ' time to read g and «•• duties than if no oxer ise had been taken. To her who does not labour so long but IS her evemngs to herself, unless already pokea by disease, there need be no trouble bout getting strong and healthy. Let her fo the httle exercise, above mentfoned tUl rening ; then, Hrst iatinR a hearty snoner .winning with such distance as ^sheTan ri'tT''/'/^'' *"**»« distance grJdualTv kntil she finds herself equal to fourT tt/e lilee at a smart pace for her— say three and halfmdestothe hour. (The proSonal .ascnhne pedestrians do eight miles «„ 'ood for about six.) This, taken either [very evening, or, s.y. four evening, a week kill soon give tone, and maka thV woman ^1 strong instead of weak, wiU enable her t. digest what she eats, and will viafbly fm rove her appetite. Let her give five or ten nnntes for exercising the arms and ch^t efore retiring, and she has had abundant C hLdin th'^'* ^r""'^ ""^y trouble she l^as had m the past %bout sleeping is at an But sufficient as the evening w-lk ia of Jurse If It can be had in d»yli|ht and in the inshme, it is all the better."^ tew mother^ pod management, get an hour for the care f their health. Let them be sure to take ! nek. hvely walk for the whole thne not Mhe fi.st month tat^ng ,es^' ^1.^' i.*''^^?« "teadily on. They 3 aatonishedat the very gratifyiL S tless walk, and how much easier the day's uties come now. ^ ^ iBut there is one class of women who ars id'ttZW^''''' 8«d»**ion from schwS Li*t!.to^«y"«'»»'-«-ied, their time p.minutes^atri^ng«d ^^jT^d tt 21 hearty constitutional afoot. If their w»Il,;„„ g>" Jugnt to have, womd be the olaoe V^JL jpper arm, of three and a half inchea in f h- -y young woman.rd\StL?noTnea'r" ly alwaysle most desirable changee ' It is^nt c ses to make and keep her ernot ♦« .* it hold the head and neck where they should tT. "{„• s li^b "i'"^^- ""• S; ner T In our Christian lands, we find if history be correct, that the gr^at men have wSrelieK?^ ""^ remarkable mother^ '„ ur.u-?*"'^^*°>.I"l»'»d proverb. • If at^f,^ u.^i.-Z X" *"«uu pro vero. • if — ...Rg ,^ „uc irame or tae mother her nnn* >2 HOW TO OKT STRONG, AHU HOW 10 STAY 80. beu in mind that, from every point of view, f<^>mrott( and hekltLy bodv, kept toniwi up i nri^ftl. syHtem.stio, daily oxeroia», i ^ me of the v«ry (rroatuiit bleaainge whioh a*n be had in tliiii world ; that many persons ipend ten« of thousands of doUars in trying to re- sniu even a part of this blessing when onue tney have lost it ; that the means of <{etting it are easily within the reach of all wno are not already brokun by diaoase ; that it is never too late to begin, and that one hour a day, properly spent, is all that ia needed to secure it ), CHAPTER V. WHY MBN SHOULD KXKJJCIMIt DAILV. The advantages to men of a «reU-built body, kept in thorough repair,are very great Those of every class, whose occupation is sedentary, soon ceme to appreciate this. Some part of the machinery gets out of order. It may be the head, or eyes, or throat ; it may be the lungs or stomach, liver or kid- neys. Something does not go right There is a clogging, a lack of complete action, s' ) often positive pain. This physical clogging tells at once on the mental work, either mak* ing its accomplishment uncomfortable and an efiort, or becoming so bad as to actually pre- vent work at all. It may make the man ill. There is very little doubt but that a large majority of aUmenta would be removed, or, rather, would never have come at all, had the lungs and alao the muscles of the man had vigorous daily actiou to the extent that frequent trial had shown beat suited to that snan's wants. One of the quickest known -tays of dispelling a headache is to give some of thd muscles — those of the Tegs, for instance — a little hard, sharp work to do.> The reason is obvious. Dr. Mitchell puts it well when he aays that a \ cnlar exercise flushes the parts engaged in it, ^nd 80 depletes the brain. But fortunately that same exercise also helps make better blood, gets the entire Inogs into action, quickens the activity of th-:) othor vital organs, and so tones up the whf' man, that, if the exercise is taken -A ^^ dnili det ?-ae. Ii w from *ii more Iik shakia thoasenlti kept disorder, unlets up, oiBorder, unleas very ^pp*i>re^ " k.i..ivfi ..-.it when the system, - •;;, qnv. lun down, disease is '7 tuier, and ^V.^er at being TUftusands am^ hundreds of of \aen and women have hard work mental slraiu, fret and anxiety, daily, and for years together— indeed, scarcely do anything to lighten the tension in this di- rwtion. They t«ll yon they are subieot to headache or dyspepsia, oj other disorder, as If It was out of the ijuestion to think of pre- venting it But had the work b«Mi so ar- ranged; as it nearly always could be— far oftener than most persons tiunk^ to seaure daily an hour for vigorous mosoular exerciae for all the parts, this running down would, m most instances, never come. The sharp' hot work, till the muaoles are healthily tiretl", insures the good digestion, the cleared brain, the sound aleep, the buoyant apirits. The president of one of the large* t bank- in this country told the writer that, disfti.- pointed one summer in not getting a run to Europe, reflection told him Uiat one marked benefit such jaunts had brought him was from the increased sleeu he was enabled to geC, that thereupon he determined on longer sleeps at home. He got them, and found, as he well put it, that ha oould • tight bet- ter.' Beset all day long wiwh men wanting heavy loans, that hghting tone, that ability to sav • no ' at the right time and in a way which showed he meant it, must have not only added to his well-being, but to the bank's protection as well. Again, many men are liable to oooasion- ally have sudden and very protracted spells of head-work, where sleep and almost every- thing elae muat give way, so that the busi- ness in hand may be gotten through with. ' Tom Brown ' told the writer that, when in Parliament, he could work through a whole week together on but four hours of sleep » night, and be none the worse for it, provided he could have all he wanted the next week, and that sincb he was twenty-five he had hardly known a siok daj. A father, tired from his day of busy toil, may have a sick child, who for much of the night will not let him sleep. Such taxes as this, < uisr to one already run down and Wo . - mn* be braved frequently with impnrivv. ' u'mm the five or six miles a day .,; T'-u hinm and hia fellow-Englishmen ' ..ostitutional,' or some equivalent, is resorted to, and the man kept well toned-up, one of these sudden calls may prove too severe, and do serious if not fatal iniury. This toning-up is not alL If the bodily exerciae is such aa to get all the muscles strong, and keep them so, th« very work that would otherwise overdo and ex- haust now has no such effect, but ia gono through with spirit and ease. There is that consciousness of strength whioh is equal to all. such trifles. The very nervousness and worry which used to be so wearing, at the sudden and ceaseless calls of the £iy, have gonp, and for the reason that strong nerves and strong 80. D fchay ar« tubieot to I (M other ditorder, m Mtion to thuik of pr«- Le work b««a m «r- •lw»jj« oould b«— far •ens tiiink— to Moure oua miuouUr «xeroit«> 'uoning down would, ir oomo. The sbArp, ilea are healthily tireU, ion, the cleared brain, koyant aiurita. • of the larue*t bank" B writer that, diaa^- I not fretting a run to him tnat one marked ad brought him waa ep he waa enabled to uetermiued on longer got them, and found, ha uould ' ti^ht bet- kg wi^h men wanting ng tone, that ability it time and in a way mt it, must have not i-being, but to the 'e liable to oooaaion' ary protraoted apells MP and almoat every- ty, so that the buai- Dtten through with, le writer that, when d work through a on but four houra of one the worae for it, e all he wanted the ere he wa« twenty-five siok daj. m hia day of buay child, who for muob >t let him aleep. -licf to one already u.o' be braved ;>, ' ui- M the livf nru Wi> a and hib i.vjstitutional,' or ■ted to, and the man of theae auddeu calls tnd do seriouB if not kg.up is not alL If oh aa to «|et all the ip them ao, the very ivise overdo and ex- effect, but ia gone ease. There ia that I which ia equal to I and worry which at the audden and , have gone, and for uervea auid atrong HOWjrO GET 8TK0N0. AND HOW TO STAY SO. luuaolea art very bahle to go together, and not to mind theae thion. What doea the athlete at the top of hia condition know about nervouan«iiw T He ia blythe aa a lark all the day 'ong. Dr. Mioh lliinvi : 'The man who Uvea anont«..),"i '*- v,hoaleep8 w»th the atara V. *lf ibortt ;,i , who wiua hia bodily aub- ' ■ uoe fctHrat-hand ^rom the earth and w f^r. - H, a being who detlea rain and aun. ha.... «t ,iKe,«>Me of elaatic atrength, may dnnk if be likea, and may amoke all day long, and feel none the worae for it. Some such return to the earth, for the meana of life la what givea vigour and developinn power to the ooloniata of an older race caat on a and like core. A few generaUona of 5 men living in auoh faahioii atore up a oapiul ^^j of vitality which accounta largely for the I prodigal activity diaplayed by tlieirdeacend- ,;i anta. and made poaeible only by the aturdy { contest with nature which their anoeatow have waged That auoh a life iaatill led by mujtitudea of our countrymen ia what alone serves to keep up our pristine force and ^energy.' I Now, while this extreme hardineaaand J tone cannot be had by a person who has |tweive hours of buay brain- work daily in- A doon. and only one of bodily exercise, still m much can be done, quite enough to calm and tranquilliae and to oarrv eaaily over those passes which used to be dreaded. i .ft •*«n»*n«'ho habitually works too lona I without a rest would every hour or so turE i|]ightly from his work, for even sixty se- SMios, to some vigoroua exercise right in hia intil the blood got out of hie brain a litUe. nd the muscles tingled with a hearty glow hliT""''^ P ^^^ •" '«f"»l'-l « to quicki; h«ke up, both in the quantity and quality I his work, for t.. time lost. When h^ S7!!',~'Tl"*'"""1' '""^'^^'J ofhavinpno Leartfor St. he would .pring to it ^ a I Even If the strong man does occaaionaUy Slecomejadea, he knows, as Hn«hea did JbTt a *&""'" ''*--«*»• -dTnrp/an'd «»t a tired man la many removes from a jwmg whether your work is overdoina &«7«?PV^«ri»gyou. OneofthS l*"* ■.*^*17*" ""ly the beginnina of th« «.i ZZ '" i.^""™ " "•* ""'^ °* comfort to a tired Again, thia relief by physical exercise will enoourage the man to houe thai If . •ooidentdonot out him Jown h- L *? °' for a long life, no m^Zrhow XftL^^^lt the oooaaional strain Fe« JT^ ^ ^ stance, familiar -,.hth« I ^ ?*?• ^"i" ' -'• Wellingto-J^llTlJJVha 'tVey t^^-J::/ workers than he was or *)/. 1 '^"•" through more in • "'ay or y«r "'"y .«•» suVZ.*' "•"•• "•PO'-^b^itles'^V Z it^ surpaaa or even equal thou.. *»,; iT ' "*•* for three ye.„ tS^thS Y« .,1 T".''*' riblemenui "train thia JlustriL- "*" **•" derwent, battling with one oP^h *""= "«■ ".ptain. thia world ever «w Sf f^"^' posure and rorn«^k' con?H ••P!?'^y when baendoneby .Z'LZi^, '^W^^ J^'' of Daniel Webster'a be«t JL; ♦ f? "*'* one getting work done by otheiTan^ ^ "•'^"^ himself the parts he^lik JIT^' ? -'"^ *"' When, after long yeara „f ^ , »nd perseverance on/ i "^ *^'^ himself up to u^iti^^ ^^ ^°'^»i flaenoe, is* it aeffi V*°J* '^^^ »• humblitemSorer'ouldVuyUul^ ^ overcrowding, and so /«,«[„„*? ^" ^" " ho oert«nly ' cannot^ hoM i ,*^'t*^ "*' taking that^tion * d thJ * „^*^oi wieldjng them for great! Si '^T'^ ""* !«« them very markedl . V *u** »«nprov. a Unon ij-.„„ ;. i^^eai u,t theee not lu. thatgr^itairrteS "'*^'" hiagrMp. goes Sll tS p"oi ' •'"^'^ •"'^ *!>« """Wkme The«i later year, are eapeoiaUy the pre- .*«^:v.. W 24 HOW 1*0 GET'STftOtJO; AND HOW TO STAY 80. i ■ cioua ones to the wealthy man. They are his best days. Then his savings, and his earn- ings too,aooumulate as th^y did not when he was yonuger. Look at the work done by Vanderbilt, for example, accomplished almost thirty years after he was fifty-two 1 Did not the active out-door life oh the little perianger of his youth, and the daily consti- tutioDua which, notwithstanding his infirmi- ties, all New Yorkers saw him taking in later liie, pay him ? And are they less pre- cious in any other line of life ? Look for a moment at the value health is to a man in any of the learned professions — of having a sound and vigorouls body, with each branch of his vital system working regu- larly, naturally, and in harmony With the rest. Do these things make no diffei'ence to the divine ? Had the sturdy, prii^-fighter make of Martin Luther nothing to do with his contempt for the dangers awaiting his appearance before Charles V. and his Diet of Worms, and which caused him to say he would go there though the devils were as thick as the tiles on the houses ; and with the grand stand he made for the religious lieht which now shines so freely upon the wnole Christian world ? - James Guthrie.first tying one hand behind him, with the other could whip any man in Oxford who would also fight one-handed. Who doubts that' the vigour so evinced had much to do with the faithful, arduous life's worL-. he did, and did so well that all Scot- land is to-day justly proud of him ? Have the magnificent breadth and depth of Spurgeon's chest, and his splendid outfit of vital organs, no connection with his great power and influence as a preacher of world- wide renown ? Have the splendid p]^ysique and abouinding vitality of Henry Ward Beeoher — greater almost than that of any man in a hundred thousand — nothing to do with his ability to attend to his dutiei as pastor, author, lecturer, and editor — work enough to kill half a dozen ordinary men — and with the tireless industry which must precede his marked success in them aU A in their great life's a himself needs sound itrength, few will ques- he, from his calling to insure it 1 Dragged 11 hours of the night, hourly, in contact with in so contagions that Abb where he goes, like at oe to face saoh dan- b eeneral toned-up' con- hly sound and healthy luable boon to him — in- life? And yet, does insure him that boon, nable him to get out-of> nost men who earn their lOur? Witness one of Dr. Mitchell, on this The doctor, who is sup- 5 share' of exercise, m le after he grows too iM then only the inci- oat-door air.' Would rse of physical exercise lially when pretty much k he getR of any account nd a little of his back, he drives a hard-bitte(i ryer need a nood body, order ? After the first practice is once well es- at, unlike men in most Buings are not his own, Dg to read any law, and up Mritb the nelw deci- I in his own State, what the preparation of his 9, consultation, corres- ;her matters which till : the lawyer in active ; will have to be done ten, or not done at all. ;i his business is too ny time for reading, who is in serious dan- from that recreation HOW TO GET STRONG, AND HOW TO STAY SO. 20 which moat other, men can haya. Tbe long, steady atcain, day and evening, often breaks him down, whi^rean, hour's active /exercise 4«ily on the road or on tjie water, with his bosiaeaaforthe time scrupulously forgotten, together with from a quarter to half an hour, on rising and retiring, in , strengthening his ^a^ps and cheat, would jbav^ kept him aa [tough and fr^Ji as they did Bryant, not Eaunply up to .sixty, ov even, seventy, but I claar up to his ejghty-fourth year. Every I l^jvyer who has ^^ in active practice in I any of our large cities for a dozen years can I point to members of his bar who|have .either i broken clean down, and cone to a premature {grave from neglecting their bodily health, j| or who are now far on the road in that same ^direction. This happens notwithstanding fthe fact that in many places the courts do I not sit once during the whole summer, and I lawyers can hence get longer vacations and ^( HO farther from home than most men. . Let any one read the life of Rufus Choate, and say whether there was any need of his dying an old man at fifty- five. He started f not with a weak body, but one decidedly )^ strong. So little care did he take of it that, . j as he himself 3 well put it, ' latterly he « hadn't much of any constitution, but fimuly ,M lived under the by-laws.' Did it hinder lus distinguished oomoeer, Daniel Webster from magnificent success at the bar because ho took many a good play-spell with a fish- : ing rod m his hand ? because he not only knew but regarded the advantage and . wisdom of keeping his body toned-up and ,, hearty, and so regarded it that he died, not I at hfty-five, but at the end of the full three- [score and ten ? And did grand physical ' [presence, the moat impressive which ever graced American forum or senate-chamber —80 striking, in fact, that as he walked the ^Streets of Liverpool, the labouring men |etopped work and backed their admirine |gaze by concluding that he must be a king— triTj. "^^'^ qualities not contribute |to that same magnificent success ? Daniel lU Connell was a man of ^sturdier body even Ithan Webster, of whom Wendell Phillips |Bays: ,' He was the greatest orator that lever apoke English. A little O'Connell jwould have been no O'Connell. Every at- Ititude was beauty, every gesture grace. there wasi a magnetism that melted every urill into his.' ^ EF*v.^^'^x^*** **^ wonderful man much to |thankthe8e_ tame qualities for ? Had they fnot aomethinji to do with the utrB+^hJ"" 'f J !**« viKorous hle,not merely up to fiTty.five,or f even to seventy, but clear up to seventy, three ? How many men has the world ever . Be- ho filled, and well fiUed, more high officea th^ Henry Brougham, and who, no matter where he was. was always a tireless worker? One biographer says that, aa a boy he ivas the fleetest runner In the neighhourhood, and this inan, 'aa an orator second m his timeohly to Canning ;' this man' frhoonce spoke in Parliament folr several days coiiseciitively, who, even when upward of seventy, showed his zeal for refona by urging the introduction into England of the New York Code of Procedu^ei-this one of England s most famous Lofd Chancellors toot such care of his body that he never ceased from his labours until he waa eiehtv. nine. '■ ■' Let us look at but one more instance of the way a powerful mind and an uncommonly stronj! body blend and aid their possessor to his purposes. A recent writer in ' Black- wood says of Bismarck : 'He is a power- ful man. That is what strikes at once every one who sees him for the first time. He is very tall and of enormous weight,'but not ungainly. Every part of his gigantic frame IS well-proportioned-the large round head, the massive neck, the broad shoulders, and the vigorous limbs. He is now more than sixty-three, and the burden he has had to bear has been unusually heavy ; but thomch hia step has become slow and ponderous, he carries his head high-looking down, even, on thoae who are as tall as himself— and his figure 18 still erect. During these latter years he has suflFered frequent and severe bodily pain, but no one could look upon him as an old man, or as one to be pitied." On the contrary everybody who sees him feels tnat i-nnce Bismarck is still in possession of immense physical power.' And what holds good as to professional men in this respect, of course will apply with equal force to busy brain-workers in any other hne as well. It is nowhere claimed here that there have not been in many oaU- inga great men whose bodies were indifferent aHairs, but endeavour has been made to show, not only that a great mind and a vigorojjs body can go together, but that the latter la, not to the man of unusual mental power alone, but to every man, a most valu- able acquisition, and one that he should, if he does not possess it already, take prompt steps to secure, and then, once acquiring it. should use the means, as Bryant did. to retain it. In the 1877-78 annual report «l Har- vard CoUege, President Eliot, who has _-er. ?--ei,-tiOu.slly TTcii pkuwl to Observe several thoniand young man, and to know what helpa. and what faindars their intelleotual progress, adds ha va- luable testimony to the importance of vigor- 26 HOW TO GET STRONG, AND HOW IrO ^AY SO. ona health aind regnUr ]^hvsical exeroiie to all who have, op expect to have, steady aad TOVerer in^btal work to do. Baey profeision- al men ina:«'^ell heed hie words. Speaking of the v*lae of scholarships to poor but de- TOPving young meu, he says : • If sound health were one of the requisitions for the •njoytaetlt of scholarships, parents who ex- pected to need aid in educating their boys ^uld have their attention directed in an effective way to the wise regimen of health; while young men who had their own educa- work. The fact that, in the Uatory of litera- ture, a few cases can be pointed out in which genius was lodged in a weak or diseased body, is sometimiBs adduced in support of the strange prdpoaition that physical tigour is not necessary for ppotessionai men. But all expetienoe contraoicts these notions. To attaih success and length of service in any of the learned profeaions, inolud^g that of teaching, a vigonrous body is well-nigh es* sentiai. A busy lawyer, editor, minister, physician, or teacher has need of greater tiod to get? would see that it was only pru- dent for them to secure a wholesome diet, plenty of fresh air, and regular exercise. A Biagaur uuiiiuu prevails, especially in the •outoy, tiiat it is th» feeble, sickly child- ran wju» should be sent to sohooi and college, MBoe they ar« apparency unfit for hard physical endurance than a farmer, trader, manufacturer, or mechanic. All prof essional biography teaches th&t tn win fsaiis" dis^ tinotion in sedentary, in-door oooupatioaai which task the brain and the nervous system, extraordinary toughness of body must ac- company extraordinary mental poWera.' stt- in tiie tiatory of litera- be pointed 6tit in which I ■ weak or diseased ddnced in support of nthat physical tigoar imiesaioml men. But lots these notions. To i^thof service in any ions, iuelndini2 that of body is weltnighea- 'yer, editor, minister, r has need of greater HOW TO GET STRONG, AND HOW TO STAY SO. 87 CHAPTER VI. v4ot- b6MB OYMNASnTlIS. :f All that people need for their daily in« 4oor exercises is a few pieces of apparatus jfrhich are fortunately so simple and inex- ""— siveasto be within the reach of most 'SOUS. Bay two pitehfork handles at the Ticnltural store. Out off enough of one Again, bore into the jamb^ at about the height of your waist, a hole as large as the bar is thiok. Now work the auger farther into each hole, till it reaches the first piece of studding, and then an inch or so into that. Find how 'many inches it is from the jamb to 4the end of the bore in the stud- ding, and out the second fork handle in halves Pass one half throu|;h the hole in the jamb, and sets its end mto the hole io [iiiU in a fanner, trader, tioio. All professional to win lastixur di£~ intdoor ocoupations, id the nervous system, u of body mult ao- mental powers.' ( «iem to leave the niaiki piece a quarter of I inch shorter than the distance between he jambs of your bedroom door, and square V^ ? ; u^i ""*'.**'. *■»•"" i»«»»w ^t«n ^o stout hardwood cleats, so slotted that Je squared mtii of thii bar *hatf fit in snug. 7 enoa^ not tto turn. Let th« twn uJt, ir„'f r'^K-T*'y opposite each oth'errand all *'' ". y**"' ■»>°nM«' ; the other bov.^- K** •^ottw'-.Mdas high l.ove «»e he^ jM, yja fe»ta comf6rtab1y 4 the stnddintf. Bore a sinular hole in th« other jamb directly opposite, and repeat the lasvnamed process with its nearest studding- pwoe, and adjust remainder of the fori Till ^ *^, r °.^ *'"* •°«»»«^ off «"»» P»«o« of the handle to leave the dutance between ...s ,^0 suyut ojghtceo iiiohe*. Xou have then provided yourself with a pair of bars on which yon can try one of the exercises nsnaUy practised on the parallel bars, and that one worth almost as much all the real (See Fig. 3.) is' HOW TO GET STRONG, AND HOW TO STAY SO. Jiitr On the preceding page is a sketch of a pair of pulley.weighte recentlr made, dengn«d by Dr. Sargent, which are excellent. Their merits will be seen at a glance. Instead of the weights swaying sideways and banging against the boxes, as they are liable to do in the ordinary old-fashioned pnlley-weight boxes, they travel in boxes, A A, between the rods B B. A rubber bed also prevents the weiftht from making a noise as it strikes the floor, while another capita) feature is the arrangement of boxes, in which you may graduate the weight desired by adding little plates of a pound each, instead of the un- changing weight of the old plan. One of these boxes, with its load, can easily be used as a rowing- weight, by rigging a pulley, wheel afewinohesabove thefloor, and directly • m front of the weight box, jind then making the rope long enough to also pass under this pulley. A stick of the thickness of an oar handle can then be attached to the end of the rope. If the old fashiohed puiley weights are preferred, as they are cheaper, long boxes take the place of these iron rods, and a common iron weight travels up and down in the boxes. At some of the gymna- siums—that of the Young Men's Christian Association in New York, for example— these weights, of various sizes, snaifles, ropes, and handles, can all be had, of ap- proved pattern and at reasonable rates. Here, then, we have a horizontal bar fitted for most of the uses of that valuable ap- pliance, a pair of parallel bars or their equi- valent for certain purposes, a pair of pulling- weights, and a rowing-weight. Now, with the addition of a pair of dumb-bells, weigh- ing at first about one-twenty- fifth of the user's own weight, we have a gymnasium more comprehensive than most pertmns would imagine. Mr. Bryant was contented for forty years with less apparatus even than this, and yet lock at the benefit he drived from It! The bar, cleats, and parallels ought to be made and put up for not over two dallars, and four or five dollars more will cover the cost of pulling-weights and gear on the old plan, unless a heavy rowing- weight is added, which can be had at fivei cents a pound, which is also the price of well- shaped dumb-belli. Hero is a gymnasium, then, under cover, rent free, exactly at hand, when one is lightly clad on rising or just before retinng. which takes up but little room, can hardly get out of order, which will last a dozen y*"*- _ With these 'ew bits of apparatus ever J- iuUbcIo or the trunk, nearly aU those of the legs, and aU those of the arms, can, by a few exercises so simple that they can be learned at a single trving, be brought into active play.' -The bar in the upper place will be useful mainly fo- graso- mg hanging, or swmging on by the hands, or for pulling one's self up until the chin tonchee it. Jn the lower place it enables one to perform very many the of exercises usual on the horizontal bar. The short bars or handles nave scarcely more than one oflice, but that IS one of the most important of aU exercises for the weak-armed and the weak-chested. Ihis exercise is one called • dipping ' The bars are grasped with the hands, the feet being held up oflF the floor; then.starting with the elbows straight, gradually lowering until the elbows are bent as far as possible, then nsing till they are straight again, and so con- tmumg. The pulley- weights admit of a great variety of uses, reaching directly every muscle of the hand, wrish, arm, shoulder, chest, abdomen, the entire back and neck ; while, by placing one foot in the handle and pulling the weight with It, several of the leg muscles soon have plenty to do, as is also the case with the rowing-weight. The field of the dumb- bells IS hardly less extensitre. „.^^u*"l* i*"!**^ *!'.^ P'^*'^*' "^ apparatus can be had, the puUey-weights are the most comprehensi IS ligJiUy cl||d». wiU set at ths&v^ Hit!" 'ening. If a parsnt )m, instead of placing 1 room„ the nursery, e all can have ready HOW TO GET ^S•^'RONG, AND HOW TO STAY SO. S» access, would be batter. Of ooarae^ in aucibi case there ahoold b« additional weights, and dumb-bells suited to the age and strength, of those who are to use them. Indeed, by providing children at home with ar^olea which they like to use, and the use of which brings much direct good, the nursery haa a new value— greater, perhaps, when ipade the most of, ttianitsver had before. All the exercises needed to makecbildreu strong can be rftadily learned, as all of them are exoeetl- ingly simple. la another place these exar* cises will be ijudicated. The parent can then select those exercises he sees the child needs, and teach them in a few minutes, so arrang- ing it as to get the ahildrwa to exer- cise a certain time every day. As has been shown, the cost of all these ap- phanoes will not be nearly as much aa a luoderate doctor's bili^ and quite as little aa the patent gymnastic articles, which are so often praised, mostly by people who know Uttle or nothing of other forms of exercise than those fitted to their own apparatus. A large beam, for instance, has been devised! with handles fastened by a oontrivanoe above it, which is meant to restore the spine (when out of place) to its proper poai- taon. But there ia scarcely anything it can accomplish which cannot readUy be done on some eneof theso simple, old-fashioned, and tar less cumbrous pieces of apparatus. . Again, in the large cities there are estab- 'ishments where the chief and aJmpst the sole exercise is with the lifting-machine. A person, standing nearly erect, is made to lift heavy weights often of several iundred and even a thousand or more pound*. The writer, when a lad of seventeen, wqrked a tew minutes nearly every day for six months on a m^sebine of this .kiad ; and vhUe it seemed aline thing to lift six hundred pound at lirst,aad over a thousand toward ■ ^f^l , *■* ***"* ■" unquestioned stififen- ing of the back, as though ths vertebrw were packed so closely together a» to prevent their free action. There came also a very noticeable and abnormal dt»relopment of three sets of muscles j those .f the inner side of the forearm, the low*r and inner end of toe front thigh ja»t abovo the knee, and these highest up on the back, branchinff outward from the base of the neck. With considerable other vigorous exercise taken at the same time, this heavy lifting still nro- duced the moat marked ^eot, so that the n'^f ^1?*°* °*^*4. ^y ** *•■ soon large, """'?""• p'""F?"i«>ftiOi; compiared With that resulting from the other workT .u ..T' ", \* " *** *»9* *•»»* th«y who take the " health lift "ordinarily takalittk o^no other vigorous exercise, why is cot this same partial development goifig to result' And if this IS the case, ia.it not rather a questionable exercif^, especially for those to whom It is so highly recommended— the se- dentary-anjJ even worse for those who stand at desks all day? We have seen it make one very stiff and ungainly in his movement, and it is natural that it should ; tor he who does work of a grade suited to a truck-horse is far wore likely to acquire the heavy and ponderous ways of that worthy animal than he who spreads his ex- ercise over all, or nearly all, his muscles, in- stead of confining it to a few, and who make many vigorous and less hazardous efiforts in- stead of a single mighty one. All the muscles of the arm, for insteuce, which are u»ed in striking out, putting up a dumb-bell, or any sort of push- ing, are wholly idle in this severe pulling— more so, even, than they are in the oarsman when rowmg. Hence, unless they get even work, there will be loss of symmetry, one- siOfid development, and only partial strength. Another popular piece of apparatus is the parlour gymnasium ;" and, though need- '^y expensive, it is a surprisingly useful aflair, if once one knows how to use it to the best eflfect. But it has some disadvan- tages which, while not conceded by ite in- ventor. It is yet well enough to know. In its more elaborate and complete form it is called Mjofi •' Parlour Rowing Apparatus," and IS also described as "the most complete rowing apparatus in the world." In reality It IS v^ty pooriy adapted to the oarsman's wants, and tends to get him into habits he should, if he wishes to be a good oar, be careful to refrain from. It is a matter of su- preme imporUnoe in rowing to get a strong grip at the beginning of the stroke, and to put the weight on heavily then ; while it is a glaring fault ta do anything like ierkiuir toward the end of the stroke. But with this parlour rowing-machine, instead of lifting a solid weight, as in the ordinary rowing weigh*, a rubber strap, or, rather, two rub- Der ^straps are simply stretched while the stroke is pulled and then slackened to be- gin the next. The trouble is that the straps have to be puUed nearly half the length of the stroke before it beginsto grow hard to pull, so that throwing one's weight on heavily at the beginning causes the rower to feel somewhat as he would if, in taking a stroke in a boat, his oar blade had missed the water entirely, or as a boxer who unex- pectedly beats the air. The better the be- Mnning of a stroke is caught iu the water, the more the fulcrum of water itself solidi- fioa, and by so much more can the rower 30 HOW TO GET STflON*^, \ND ttOW TO STAY SO. throw hia weight on them, »nd at jast the XJ'T.;, ^' effeot with th^rabW rW-TJ\!" '''^ J^^"'«' '"•' in throwing the weight on at the beginning, the atrapi iJl,^^* V"^?^ resistance to have tte desired etfeotwEile they offer too mhchat stana^'^l'**.*'^',''*r«*'«- This eamo defect 8t»nd« out plainly m eome of the Du.hifle exercises done with it, as well as in "using it as a lifting machine, making it necessary.for Wnif ^IPIfP?*"' "«* *" "•*«*» how of the handles at all, but, as we have seen the in- ventor himself do, somewhere toward the middle of the straps, else the knees Would get entirely straightened before the tension became great, which would force the bulk of the work to be done with the hands. Crreat oare must be taken, also, to have «l.l*f •* *b« father ends of these strap. or whir '^ il'™^y '"*" *'»'' woodwork, or wherever they are attached ; for if under a heavy pull, one of these bolts shoold work out, ,t would be in great dan««f of etnking the performer in threye or eTe! wherewith terrific force. J ^ ^ ■"= Still, with these few defects, this pariour rowing apparatus is an excellent contrivance. ^.?fh*'i' t '"t^lligentiy and ahsidnously ought to bring almost any development a person might reasonably hope for, though its range ,s hardly as wide as that ot these few bits of house apparatus before named, when ^^^f.^fll'"* '^'*>*'"^ " nothing novel n»rr*„ / 1»"«'. e^epting Dr. Sar^nt's ap- paratus for the chest. All have bein known tor a generation or more. But the manv fT^ *!*^"' •*? *"** "**^« '"'«*'•. »nd their mtroduction into our homes and schools has i"fy y«* »»«8«n. Yet. so wide is (the range of exercise one can have with them, »nd ot exercise of the very sort so many people need ; and so simple is the method of working them ; so free, too, from darger or anything which induces one to overwork, aA^^ ^^"^ ""«'»**« »^" common in ««.iHf? '^. ""* **'■'" '=*'T>«*« and bright hresides. Every member of the famQy, both old and young, should use them daily enough to kfeep both the home.gymnasium and Its users » good working ordw. OHAFr^R VII. THE SCHOOL THE TRCTB PLACE FOR CHILDREN'S PHYSICAL CULTtRK. But, well adapted «» our home., are in nmiij- waysiortht. proper care and develop, ment of the body, there is oneplaoe which, in almost cveryparticular, surpasses them in this direction, if its advantages are undep- stood and appreciated, and that is the sohdol. A father may so arrange his time that a bnef portion of it daily can be regularly al- lotted to the physical improvement of the chlMren, as Johtt Stuart Mill's father did hit forhuson'Sttientalimprovement,andwithiuoh remarkable results. But most fathers, from never Ittfving formM the habit, will be slow to learn it; and their time is already so taken up that it will seem impossible to spare any. The mother, being more with th« child, feels its needs and lacks the more keenly, and would gladly deny her«elf much conldiih« assure her children ruddy health. But her day is also by no means an idle one, and, jtfet when she could best spare half an hour, it is hardest to have them with her. Besides, in too many instance* she is herself far from strong, and needs some one to point out to her the way to physioal improvement more, even, than do her ohildren. There is a feeling that the child is sent to school to be ednoatod, and that certain train- ed person* are paid to devote their time to that education. As they are supposed to bring the ohildren forward in certain direc- tions, this leads easily to the conclusion that they would be the proper persons to care for other parts of that education as well. Nor is this view so wide of the mark. The teach- er has klw^ a considerable number of scholars. He can encourage the slower by the example of the quicker; he can arouse the emulation, he can get work easily cut of a number together, whore one or two would be hard to movd. If he rightly understood his power; if he knew how easy it is, by a little judioions daily work, to prevent or re- move ittcipicfnc deformity, to etrengthen the weak, to fohn in the pupil the habit of sit- ting and standing erect, to add to the gene- ral strength, to freshen the spirits, and do good in othet wAjrs, he would glafily give whatever time daily would be neoessary to the wo«k, while, like most persons who try to benefit others, he would find that he him- self would gain much by it as well He has not a olaas of pupils stiflfened by long yeart of hard overwork of some 'muscles, and with others dormant and undeveloped. The time when ohildrett are with him is almost the be*t time in their whole lives to shape them as he obboses, not morally or mentally only, but physically as well. The one shoulder, « little higher than iti( mate. Will not be half so hard to restore to place now as when con- ttmedin it* THkaiKon Kolfix.. «.^-~ -e - i j habit, which should never have been tolerata ed • dav. If the ohett is w^ak and flat, or pigeon-breasted, how is the time to remove th6 defect. Build up the arms to be strong HOW TO GET STRONG, AND HOW TO STAY SO, SI and comely now ; Moustom tb« ohett Mnd Bhoolden t» their proper plwe, iriMtever tuMr owner Ui»t} cover the bftok with ftiH and shapely mttwlee j get the feet uaed to tti«i worlc wMoh oomea ao easy and natural to- theaa, onoe they are trained aright ; and thewmeboy who wonld have grown up half-built, ungraceful, and Ua from strong: wiU now npen into a manly, yigorons, weU- knit man, of sound mind an^ body, familiar with the possibilities of that body, with •T ]'. * '^8'** "■* •"* ''•»•' *''• »t»»we of It, and knowing well how to keep it in that condition which shall enable him to aooom- P'?™, *™ "^t d*y'« menUl labour. And he will be far fitter to face the privations, anx- itiee, and troubles of Ufe in the most success^ f ul way. Nor is the rule at all difficult to follow. lattle by littlo the boy's mind IS led along. untU the difficult problem ot arithmetic seems no harder to him than did the adding of two and two at first *or hundreds of years the me-t-i' trainiuit of youtli has been a matter of oarefnl thought and study, and no effort is spared to secure the best advantages of all the teaching of the past. But with the past before him ; with its many great men— not always, to be sure, but BO of ten— men whose bodies were sturdy, and equal to the tremendous tasks which their great activity of mind led them wil- lingly to assume, he is encouraged and urged to keep bu mind under continual pressure for many hours daily, and every inoentive is brought to make the most of him in this direotaon. And yet that which would have helped hun in almost every step he took, which would have fitted him to stand with ease what now in a few year* so often breaks him down, u toUUy ignored *hd left quite out of sight. It is ^akily no fault of his. The blame lies with the system which, for generations together, has gone along so bUndly. The life a farmer's son leads makes him strong and hearty, and when his scbooMays are over his work is of such a sort as to main- tem all his vigour. The city lad who plays on the brick sidewalks, born often of half- develop*^ parents, has no daUy tasks which bnng his muscles into vigorous play strengthening his digestion. Is there any renson why the city lad should be favoured physically like the country boy T The fir^ has every inoentive for daily exercise, the latter none at all. ».^F6 ought to be no mora delay Jn this matter of phytical education in the sShools. i'rompt and vigorous steps should be taken to acquaint every school-teacher in this i country with such exercises as would qaiokly I rortorethe misshapen, ensure an erect car- nw, onoonragA habits of full breathing, and strengthen the entire trunk and every umb. If the teachers have not the requisite knowledge now, l«t it at once be acquired. They, of all persona, are expected to know how to acquire knowledge, and to aid others m doing the same. As soon as they have gunod even partial knowledge of how to effeMt these things, let them lose no time ia imparting that knowledge to the pupU. Physical education ought to be made com- pmeory in every school iu this land. Have it directly under the eye and guidance of tue teacher, and have that teacher know that, at the quarterly or semi-annual examinations, reasonable progress will be expected in this S**??*"* ^"* *• ^"'•I'nly as in any other, and If he is not up to his work, that some one who is will be put in his place. Then that progress will surely come. It has come already where the means have been under- "*«>d and used, as witness Maclaren abroad and Sargent here; and it brings such a benefit to the pupil that no pains should be spared to ensure it. Soaroely a week passes but the Press of our larger cities repeats the story of some overworked man or woman breaking com- pletely down with general debility, the body not only a wreck, but too often the mind aa J u ^^** ****' ''****y **•*" **'"*y "haped,^ and hardened, and made vigorous— as, for instance. Chief Justice Marshall's father looked to it that his great son's was— and the habit formed of taking daily work, and of the right sort to keep it so, and had the importance of that care been impressed on the mind till it had fixed itself aa firmly aa the sense of decency or the need of being clean, is it likely that the person would have allowed himself to get so ruu down, or, if he did, to remain so ? The trauble usually is that the man doe* not know what to do to tone himself up and keep himself equal to his task>«, or that it needs but a little to effect this. He will spend money like water ; he will travel fast and far ; he will do almost anything, but he knows no certain cure. Is it not as impor* tent to have good health and strength as to i figure or write correctly, to read the iEneids or Homer, to pick up a smattering of French or German ? Who is the more likely, if his life be indoor and sedentary, not to live half his days— he who has never learned to build and strengthen his body, and keep it remj- lated and healthy, and to know tiie value'of that health, or he who has T I« not work which will almost surely lengthen one's life, aud increase his useful- ness, worth doing, espeoially when it takes 32 HOW TO. GET 8TR0N HQW ?0 STAY. 80, i b»t a vety little while «Uily to do it*, and ..«. vet when the habit ia oommeooed in oltijid. hood ? Go through our publiw »nd yfiraU aohoolB, ikDd see how few thoroughly weU- built boy* awJ girla there are. Good, yoisU •re not goaroe, but how email the proportioq of the deep-ohested, the well-mt^.. and robust, who give good promiae of jmakiqg strong and healthy men and women I Fvr- tunately there ia nothing really diffioult in the work of strengthening the weak, njakiog the somewhat crooked .straight, of ^nune- triaingthe partially develops! ; imdeed, ,o» the other hand, it is when oace understood, simple, inexpensive and easy. Mure than all this, it is a work which the teacher will tind that alinost every scholar will take, hold of, not, as in many other branches, with reluc- tance, but with alacrity ; and it is always pleasant teaching those who are eager to learn. , , But a little time eaoh day is needed,never over half an hour oi actual work indoors and an hour out-of-doors. Suppose a teacher has forty pupils, and that thirty of them have either weak or indifferent cheats. Let her form a chest- class out of the thirty, and,, for ten minutes a day, let them practise exeroises aimed e;xclu8ively to enlarge and develop the chest. fiegin- ing very gradually, ao mUdly that, tbe weakest chest shall havt* no ache or p)un from the exercise, for the first wjeekdo that same work, aui that much of it daily, and no more ; but do it carefully, , and do not miu a stroke. I«t this exercise como at the appointed hoittr. as certainly; i«s any other study. The second week.,maka the work a trifle harder, or longer, or l?pth. Ib this, and in every exeroise, insist, as far as possible, on an ereot carriage of the head and neck, and frequently point out, their value. Insist, further, on the pupil's always inhaling as large, and full, . and slpw breaths as he can, seeing to it that every air-cell is brought into vigorous play,, fte careful that he or she does, not, without your knowledge, get hold of heavier apparatus, or try more difficult exercise in th€( same direction, before the muscles are trained to take it Overdoing , is not only uaelese,. and sure to bring stiffness and aches, but it is in it that any danger lies, never in light and simple work, adapted to the pupil's pre- sent strength, and done under the teacher's eye, or in heavier work after he has been trained gradually up to it. Now, when a fortnighi . has gone Ijy, ,H8e, a little heavier n*ni»U..n . ^i. „ .. ..1 .1 ^ -^1 ■ • * . weights ; stay at the Wufk \vithuat w^ight^ a little longer, or draw the pulley- weight a few more strokes daily, never forgett)^ to hold the head. and neck erect. , WiU dumb-bejUs and weight-boxes be nvfwvry ? Yes, or their equivalenta. U %bi9 former cannot, be had flat-irons or cobble- Stpnes of the a^e weight will do pretty ItMl. and sand-bags can be used in the Wsight boxes when pear-shaped weights or papkedfboxes fire scarce. It is ^ yery small mattoK to wpply a sohool with light dumb- opus, when they ppgt but five oenta a pound, attd waon, iCpeaftiaary to retrench, a quarter as, many Mirs of them as there are scholars wovad suffice. , As wiU be shown in a later ed weight* ' or tt is fk yery gmtdl vitb li({bt dumb- re oenta a pound, trenob, a quarter tere are scbqlara «howa in a later de variety of ex- tiled in a acbool- e cent's worth of led to be known, «ed, and most In large cities it the teachers in- master in the could v> readily would prove so . . . London is this direction. »ry,.8th, .1879, 1 Board has ap- udary of fifteen perintendeot of e girls' sobools.' he Fifth-avenue ould easily, in a t the two thou- I public schools nd yet valuable ten qualihed, in ipils, and to so kpt the work, to a instructor,, as of our gymna- ut as he ha» a about aa effec- followed out in like Sargent, physicians, and e far too scarce vbioh (nany of nt«r with pros- Hi in the com- rs of each State Let them in- irthwith obtain Dperly instruct il . in his or Jier be had of. the rk requisite for i «ome suitable d in the cities cation, and nee ghly qualified. it his body can his mind, aud that tlje sound health of both is intimately connected with having it so trained. Let the schobl-hoUrs be so atrangid that ten minutes in the middle of the mbming ses- sion, and again in the afternoon, shall be allotted to this branch. I^et pooplia at once and forevei^ get rid of the notion that this exercise is a liiere play-spell, or thtit it U only good to make athletes or acrobats.' It is as much a branch of education as any taught in oUf schools today j ind who will question that, if such uniform and splendid progress was made in tach school as was made in the cases just cited, and in diffeient instanqes, with at first Bucb unpromising pupdsj the brief twenty minutes daily so spent would be as well spent and as valuable to each pupil as any othur twenty or thirty minutes of his day ? It should no more be allowed to interfere v'ith their usual play thau any other branch is. It is a matter of progress and development, in a way highly important to every scholar, and should be so treated, ahd the child's play- hours should be in np way cur- tailed to accomplish it, ' ■'■--'■- -• •" -■ i fit. li.lila.lv Superintendent Philbrick, of the Boston schools, is a man of long experieuoe in most matters oonnected with schools, their management, and wants. This gsntlemau has lately received, at the Paris Exposition, high honour for his accomplishments in this ^ direction. But are the schools of Boston to- day taking the care they ought to aud oould so easily take to make the children healthy and vigorous ! Let Mr. Philbrick set about introducing into every public school in that city such a system of physical education aa shall effeot, for example, simply what Maolaren effected, what Sargent effected and is now effecting, and no more. Let him stick to his task as persistently, if need b«, as Stanley stayed at his infinitely harder one, until every boy or girl who is graduated from a Boston school has a strong, shapely, and healthy body, and knows what did much to make it so, and what will keep it so. Then the east wind may blow over that good city, even until no gilding remains on the State House dome, and formerly weak throats and lung4 will not mind it any more thau they do the gentlest southern zephyr i Mr. Philbriok cai\ feel, when he looks over his life'a wotk, that he haa aocomplished a thing for the scholars of his charge, and introduced >a public benefit, which will rebound to his — ' •••"5 '^ ">^ '-■'•-■j' asactia. xacrc is no more need of Americans having poor legs than Englishmen. There ia no more need of a boy's cheat remaining a slim and half- built a£Eair at the Brimmer School, or the BMton Latin School, then there waa at Radley. When the good work ia commenced, when other oitiee begin to send their delegates and committees to w»tch methods, progreas and reenhs, to take steps to secure the same beneflts for their own schools, then the admirable example Boston has set in leading off in this direction will be better understood. Then all will wonder why so simple, so sensible, so effective a course, con- d«cive to present and farther health and well-being, had not been thought of and carried out long ago, CHAPTER Vin. WHAT A OYMKASltM MIGHT BE AND DO. Few colleges of any pretension have not some sort of a gymnasium— indeed, hold it out to parents as one of the attractions. There is a building, and it has apparatn.i in it. The former often costs twice aa< much as needs be ; the latter may be well made, and well suited to its purpose, or may not ~ in fact, more frequently is not. Instead of having apparatus graded, so as to have some for the slim and weak, some for the stout and broad, too often one pair of parallel bars or one sire of rowing-weight must suffice for all. Frequently the apparatus getting loose, or worn, or out of repair, remains so. The ^director is little more than a janitor, and is so regarded. In many instances he does so little as to render this opinion a just one. 'Impei^ect ventilation, and in winter lack of proper' warmth, help to make it unattractive. The newly-arrived Freshman is g«nerally run down aud thin from overwork in pre- paring himself for college. Many a time, when much work was telling on him, he consoled himself with the thought that in the college-gymnasium, with hi« fellow- stiUdents about him all eagerly at work, he wouM»leoon pick up the strength he had Idet, and perhaps come to be, in time, aa strong as this or that fellow, a few years his senior, the fame of whose athletio exploits was hi6re than local. As a rule, the American student is not very strong on entering college. President Eliot, of Harvard, said, a few~ years ago, of a ibajority of those coming into that univer- sity, for instance, that they had "undeve- loped musclea, a bad carriage, and an im- paired digestion, without skill in out-of. door games, and unable to ride, row. a-nm. orthoofe" The student ia usually inerect, and raally needs 'vetting np' quite'' «s much as the newly-arrived ' pleb' at West Point. Bu 34 HOW TO GET STKONO, AND HOW TO ^lAY 80. I::/'! I' 11 doe» he g«t it ? No. If ooming froin good stock, rtronger than the average, and it oappenB to bo a year when there is maoh in- tereat in athletics, the rowiug-men or the baae-ball or foot- ball fellows will bp after him. If they capture him, he will get plen- ty of work— more than enough— but in one single rut. If he knows something of the alluremeuts of these sports, and desires to steer clear of them and be a reading man.still not to negleot his body, he is at a loss how to go to work. He tinds a house full of ap. paratus, and does not know how to use it. He sees the boating and ball men hard at it, but on their hobbies, and looks about for something else to do. He tinds no other class of fellows working with any vim, save those eager to show well as gymnasts. He falls in with these, takes nearly as much work the first day as they do, which is ten times too much for him, quite out of oondi. tion as he is. He becomes sore all over for two or three days, has no special ambition, after all, to be a gymnast, and, ten to one, throws up the whole business disgusted. In the warmer months even the oarsmen and ball-playars work out-of-doors, and, ex- oept a little brush by the new comers during the hrst month or so, he finds the plaoe de- serted. At the stait there was nobody to receive him, place him, and to encourage and invite hin on. If naturally persistent, and he sticks to it awhile, he gropes about in a desultory way, now trying this and now that, until, neither increasing in size nor strength so fast aa he had expected, he pre- fers to spend his spare hours in more attrac- tive fields, and so drops the gymnasium, as many have done before him. He has no more given it a fair trial than he would have his chemistry had he treated it in the same way. It is not his fault, for he knew no better. The whole method of ' bringing up most American boys does almost nothing to fit the average boy for even the simpler work of the gymnasium, let akme its more adviinced steps. Often, in the nniver- sity gymnasium, you will see fellows actually so weak in the arms that thev can hardly get up in the parallel bars and rest their weight on their hands alone, much less go through them clear to the other end. It is a pretty suggestive commentary on the way these establishments are conducted that the men so lamentably deficient are by no moans all from the new-comers, but often those who have nearly completed their course. Yet here is a school which, rightly used. Wni vet he was hardly well out cf college when he took away hia life. Had there been a reasonahle, sensible allowance of daily mus- oular work, had the overtaxed brain been let rest awhile, and vigour cultivated in other directions, the rank, the generaJl average, might- have been a trifle lo.re", but a most efficient man saved for a long and honourable life. And yet every - ol- le/je has men who are practically fo)lov7ing this one's plan, overworking their brains, cutting otf both ends of the night, topiing their mental pace, till even the casual ob- server sees that they cannot stand it long, and must break down before tlieir real life's work 18 well begun. Now, however excep- tional may be the talents such a man has, does not his course show either dense igno- rance of how to take care of himself, or a lack of something which would be worth far more than brilliant taenBs— namely, com- mon-sense ? Ought there not to be some department in a college designed to bring round mental development, where the authorities would step in and prevent this suicidal course » Oh! but there are such and suoh lectures on health. Yes, and in most instances you might as well try and teach a boy to write by merely talking t» him, taking care all * tbe time that he have no pen or pencil in his h»nd. It IS a matter of surprise that college faculties are not more alive to the defects o * the gymnasinm conducted right under their very eyes. In every other branch they re- quire a definite and specific progress during a given time, an abiHty to pass suocesefuily periodical examinations which sbail show that progress, and, if the pupil fails, it tells on his general standing, and is an element which determines whether he is to remain in college. But in the gymnasium there is nothing of the sort, and in many cases the young man need not step into it . noe during the fou years unless he likes. This state of things is partly accounted for by the fact that too many of the professorsin onr 'colleges do not uT /"y*^*"* "bont a gymnasinm, and what It can do for a man. Indeed, often, trom practiCttl experience they were better up in this knowledge; it would beneficially atteot the reputation of their oollew as a livn nstitution. ■ " , ,' ^.]^°'}^^?din«tor. with very few exoep- teAK '■J*'**,/"u* ''^ """> KhiB pJwe. iuther the faoalty hHve no coHoeptiea wh«t HOW To OET STRONG, AND HOW TO STAY 80. 35 ion of » IsWyer ot ly gifted youth, d at one of our who knetv him led future ; ami cf ooUege when id there been a noe of daily mus- Rxed brain been nr OQltivated in ak, the genera?. a trifle lo >7e", laved for a long yet every ■ ol- tically fo)!(.v7ing ig their liraing, le night, forcing the casual ob- ^t' stand it loag, i tlieir real life s however excep- 9uoh a man has, ther dense igno- )f himself, or a lid be worth far —namely, com- > department in round mental thorities would dal oonrse^Ohl loh lectures ou instances you I a boy to write taking care all * or pencil in his is6 that college the defects o f :ht under their •ranch they re- ogress during a is Buccessfuily )h shall show 1 fails, it tells is an element is to remain in I is nothing of ;he young man uring the fou (ate of things fact that too nilegea do not nnasinm, and deed, often, f were better d beneficially illege as a live ry fewexoep' for, his place, toeption what they do need here, or thay eifeotaally drive otf the nan thay ougkt to hava by starving him. Professors' aalaries are nm«- rally small enough, but the direutoi of the gymiiaatum seldom geto half so much as the poorest paid of his brother professors, la- deed, the lattet do not regard him as an equal at ill, and until they do so with good reasou, there is little prospect of improve- ment in this direotiou. A doctor as ill up to bis work as the average college gymnasium director would soon be without a patient. Nor are the gymnasiums of our cities and towns much better otf. New York city to- day, with one or two exceptions, is utterly without a gymnasium worthy cf her. Two of the best known are situated, one far below the street level, the other di- rectly over a stable, and formerly at least, if not still, a very redolent stable at that. There is generally plenty of apparatus, most of which is jcood enough ; but the boy or man who comes to use it Knds at once the same things wanting aa does the student in the college gymnasium. If he o-ui already raise a heavy dumb- boli over his head with his right hand, he may, and of teu does, no ou iu- oreasiug his power in this siuule direotiou, but m years actually gains little . r no size or strength, in his other arm, his legs, or any other part of his body. No oue stops him, or even gives him an idea of the folly of his ooLrse ; indeed, no one has the power to do so. Ordinarily the place is kept by a man simply to make a living. This secured, his aiQbition dies. He may be a boxer or an acrobat, or even a fair general gymnast. With one or two exceptions, we have yet to hear of an instance where the instructor has either devised a plau of class exercise wliioh has proved attractive, or in a given time has brought about a deuid«d increase in size and strength to a majority of his pupils in a specihc and needed direction. College rowing and base-iiall, while ofttn unquestionably benefiting those who tooK part in them, have been found to work de- trimentally, but in a way, as will be shown in a moment, certainly not ex|>ected by the public. The college* in this country which pay most attention to rowing are Jdarvard, Yale, CDrnell, and Columbia. It is well known that in both Oxford and Cambridge universities the men who row are numbered by hundreds j that over tws it may seeai, the whoie idea 18 an egre^ is mistake. Most of tno students take so, .« interest in these contests, but it goes no farther than talking some- what about them, wid viewing them when they come off, and perhaps betting the amount of their term-bills ou them. The number who actually take part, either in the racing or the ball matches, or iu trying for a chance in them, is ridiculously small. Dr. Sargent says that at Yale Col- lege, where he has been for six years in- structor in physical culture, they actually do not exceed three percent. of'tJie whole numbe* of students, while live per cent, will include every man in college who takes ac- tive work at the gymnasium, ou the river, or the ball-tteld ! Any one familiar with American college afhletice knows that the proportion of students who either play ball or row is probably, taking year and year to- gether, about.as great at|Yale as anywhere in the country. Surprising as these figures are, they prove conclusively that the present system of col- lege athletics, so far as it assumes to benefit the students at large, or even a tithe of them, IS an utter failure. Here, then, in- stead of the supposed advance in the general physical culture of that of years ago, there has been almost no advance. There arc a few men who devote much time and atten- tion to severe athletics, more than there is any need of, and become akiUed and famous at them, but the great majority do little or nothing. Better ideas they doubtless have of what is and what is not creditable per- formance among the athletes, and also as to the progress that can be made in muscular development by direct and steady work. But that progress and that work they have no share in. The very natural result follows, that the great majority of students, at graduation, average no better in size, strength, health, vigour, endurance, or stamina than those of a S;6aerstioii ago, or arc any iitlioi' tu stand s^coes«fully tiie wear and tear of their life's work. Indeed, it is very doubtful if they are physically as well fitted for what is be- fore them as the previous generation were, W^ s« HOW TO GET STRONG, AND HOW TO STAY 80. fi r;Ui for in the Utter oma prob«bly mow oame Jrom f»rmi aud home* wher* maoh mAnnal Ubour WM neveMary, while now % greater fmetiou iH from the oitiea, or are the houb of pareota whote oooupation ie merely aedent- «ry. Yet in that day gymnaaiama at the oollegea were almoat unknown, while now tbay are general. Doaethe gymnaaium, then, pay? Yee, like a t>ath-(ub— if ueed, and used eeneibly ; but if not, not. Then, u it is used so little. 18 it worth having ? At Harvard, for instance, to-day there is in prooees of erection, at great expense, a gymnasium which, when Hnished, will doubtless be the most oo«»tiy building of the sort in this country, aud very possibly the best ap|)oiutcd as well. But unless there is introduced some sensible and vigorous sys- tem of bringing the studebts regularly there, and working them while they are there. It will almost snreiy prove a failure, and accomplish little or no more good than did the old one. Now, suppose hrst that this new institution is to oe carried on with no more vigour or good sense than Its predecessors. Next, suppose that oppo- site this expensive affair, on some neighbour- ing Held, there was built a commoaious shed, costing perhaps one-tenth as much as its more pretentious rival, strongly framed, weaiher-tight, sensibly arranged, well lit, and oomi'jrtably warmed, large enough, too. to admit, at the edge of the main room, of a running track of say twenty laps to the mile. In an L adjoining let there be ample and well-ventilated dressing-rooms, a locker for each student, and sntticient washing fa- cihties to meet the demand. Suppose the oi-diuary sorto of apparatus were there, but made with great oare, aud of the propDriions skilled gymnasts Have found most suitable Let there be, besides, all uewly-invented ap". pUances which have proved valuable, such as twenty or more Dr. Sargent has intrc duced, aud any other ones as well. Sup- pose, too, that heavyweights for lifting, and all heavy clubs and dumb-bells, were carefully excluded. On the walls there should be oasts and drawings, showing well-proportioned and well-developed arms, legs and trunks, and a bnef statement, with each of the various measurements and proportions, and the ages of the men from whom they were taken and, if possible, the sort aad amount of work done by each in their progt»s«. These need by no means be all modern. Greece and Roma. Trovan hod, decorum, 1 an on, the di- luil who wonld ttaiDga :— Pirat, >ped and ready t moment, font id, to obey im- 9oth aa to what omit. ning had been ace, both from ta of the man, ling, and that sea that all weaker than i work only *d np ; that lominai mas. special work ipartB directly eaed at first, upward, the leing bB rest. antil, (ft the before it, it is itrortg is the li almost every ' an inch, and m. IS, aimed di- Q the respira- 11, and every each day of aimed not so as to make »at and insist d, the neck, irhole trunk, h pupil Aiirhat ' 1, and which owed fet once all through, itly won the > instruct and hich of these wonid tnaka The first grand. Meted desired, Tjut ierhead who HOW TO OKI STRONa, AND HOW TO STAY SO. ■hooidahow ita poMiibilitiaa. Oyinnaaiuiu •nd apparatoa wer* like an enofiae without •team. The aeaond building was not of innch aoeount aa a building, but quite all *•»•**•• Beed.Ml for the real end in view. The London Howing.olub boat honaea were for a long time mere ahmli, not to be named in the same tlay with the tasteful atone boat- bouses along the Schuylkill, for instanee ; but those same plain sheda have for many yaajra turned ant amateur oarsmen wh«iJ could row down any in the world. •* And what a tienetit a gymnasium conduct- ed on some nlan similar to that above sng- geated would U to any college or university I And yet almost any ooUefje, even of limited inaaDa, could afford it. Change the plan a little, and make tiie attendance by all sta- dents just as it is in other branches—in-* as it ia at West Point in horseback practice— compulsory, Give the director a salary ade. quate to secure a tirst-class man in his oall- uig— not merely an accomplished gymnast, acrobat, boxer, or fencer, but an cducaten physician, the peer of any of his brother, naembera of the faculty, fond of his calling, fond of the field before him, thoroughly ao- (^uamted with the plainer kinds of gymnas- tics and of acrobatic work, and a good boxer, an instructor especially quick in detecting the physical defects in hia pnpil, m knowing what exercise will cure them, zealoua in interesting him, in encour- aging him on. what incalculable good he oonld do! Every student in that college would pnwticiJly h«ve to be made over. ijong before the four years, or even one of them, were through, that instructor would have made all the men erect (as is daily being done with the VVeat Pointer). But hia pupils, uiatead of being like the latter, developed simply in those muacles which hia business caUed into play, would each be well developtid all over, would each be up to what a well-built man of his years and size ought to be n the way of strength, and skill, and staying powers, and— a most important thing--would know what he could do, and what he could not, as is now every day the case with many, attempt physical eflforts long before he was fitted for them. If ho wanted to go into racing, the dino. tor would be hia best friend, and would point out to him that the only safe way to get one's heart and lungs used to the violent action which they must undergo in racing, especially after the raoer gets tired, would be by gradually increaaina him »u>ed ^-ss* slow up to the dasired piiie, instead of , as' too often happens, getting up to racing pace before he is half fit for it. V^ But he would also show him how 4 one-sided it would make him, developing some piirts. and letting others remain idle and fall behind in development, and— more imporUnt still— how brief and ephemeral was the fame vhich he was working for, and the riskn of overdoing which it entailework. I prs> sume that very few of our generals could have gone through with their terrible tasks if it had not been that they lived in the open air and exercised freely. For these reasons I do not doubt that|tbe effects of our great contest were far more severely felt by jthe Secretary of War and the late President Tihan by Grant or Sherman." A recent interesting, and wonderfully apt instance, more so than any of these, one going straight to the point,aad as nearly as possible the equivalent of what we pro- pose to urge on all sedentary men, one where the ^roof oomee directly from the gentle- man s own pen, is that of the late Mr. Bryant, whose letter.on the subject, written to a fnend in 1871, wiU be found further on. With characteristic stnrdiness, witii no one to aid o? guide him, he hit on a plan of work to be done, partly in hia little home" gymnasism and partly on the road, and stuck faithfully to it tul well over foursoore, and at eighty-two he told the writer that he con- tinned his exercise simply because it paid. His aim was to keep all his machinery in workmg order, and to prolong his life ; and when he did die, at eighty -foar, it was not from old age, not because his funotious wer« worn out. With hia usual vigour and energy when writing was to be done, he had thrown himself into hia work of preparing his addreu at the Mazzini celebration, till, tired and ex- hauBted,the undue exposure to the hot sun and the resulting fall were too much for him and these were what topk him away. But the phm here suggested will not only cover all he did, but more. Bryant does not seem to have cared for ereotness, ' nor for a harmonious development of all the musolea. But had the amount of work he took been so directed, he might in youth have attained that harmony, and maintained it through life, as Vand«rbilt maintained his araotneia. There need be little fear, then, that a right use of the gjrmnasium will overdo. No better safeguard against that could be had than a wise direotor, familiar with tiie oa- paoitiee oi hia pupil, watching him daily, in- stilling sound principles, and giving him the very work he needs. Under Buch a tutor a yonn^ man who went to onllege, on reoeir- ing hu degree, would, if hia moral and men- tal duties were attended to, be graduated. »«* with an educated mind alone, but an ^tzvst-ru u0uy mS WmS j Mut Wibii uiei^Y a bright head, and a body and legs like ■ pair of tongs. If the hiatory of brave, indepen- dent, eanuat, pure hmb goes for anything, HOW TO GET STRONG, AND HOW TO STAY SO. a» >r M aasooiated ezertiont it it kinst (he ill of Ji'work. I pre* ' ({enerais coald ir terrible tasks Y lived in the sly. For these the effects of onr leverely felt by B late President •I id wonderfolly m any of these, nt^aad as nearly what we pro- men, one where >m the gentle- >f the Jate Mr. subject, written e fonnd further iturdiness, with e hit on a plan his little home* I road, and stuck fourscore, and iter that he con* Bcanse it paid. I machinery in B his life ; and tour, it was not I functions were ;onr and energy , he had thrown mag his address il, tired and ez> ) the hot sun and much for him n away. d will not only Bryant does not ness, nor for a all tjie muscles, he took been so have attained led it through j his ereotneM. , then, tiiat a ill overdo. No ; could be had ^r with the ca* [him daily, in- giving him the such a tutor a lege, on receiv* loral and men- be ftradualed, klone, but an with luorely a legs like a pair nive, indepea* for aaywiag, It will be found that as the body was healthy and strong, it has in many a pass in life di- rectly aided moral culture end strength, and h«s kept the man from defiling that body which was meant to be kept sacred. CHAPTEK IX. HOME KBSXlVm Of BRIEJT SYStUMATlO KUB- In a country like ours, where the masses are so intelligent, where so much care is taken to secure what it called a Kood educa- ticm, the Ignorance as to what can be done to the body by a Uttle systematic physical education is simply marvellous. Few per sons seem to be aware that any limb, or any part of It, can be developed from a sUte of weakness and deficiency to one of fullness, strength, and beauty, and that eoual atten- tion to all the limbs, and to the body as well, will work a like result throughout. A man spends three or four weeks at the hay and gram harvest, and is surprised at the in- creased grip of his hands, and the new power of arm and back. He tramps through forests, and paddles up streams and lakes af- ter game, and returns wondering how three or four miles on a level sidewalk could ever have tired him. An acquaintance of ours, an active and skiUed journalist, says that he once set out to saw twenty cords of wood. He was a slight, weak youth. He found he had not enough strength or wind to get through one cut of a log— that he had to constantly sit down and rest. People laughed at him, and at his thinking hecould go through that mighty pUe. But they did not know what was m. him ; fo" sticking gamely to his self-imposed task, he says that m a very few days he .found his stay improving rapidly, that he did not tire half so easily, and, more than^ that, there b«- gan to come a feeling over hiai— a mo^t welcome one— of new strength in his arms and across his chest ; and that what had at nrst looked almost an impoasibility had now become very possible, and was before long accomplished. Now, what he, by his manli- ness, found was fast doing so much for his arms and chest, was but a sample of what equally steady, systematic work might have done for hts whole body, Indeed, a later experience of this same gentleman will be in place here 5 for at Dr. Sargent's gymnasium m New York, in the winter of 187«.'70 h« though a middle-aged man, increased the girth of hu chest two inches and five- eights in six weeks and this working but one hour a day j and he found that he could not only do more work daily afterward at his profession, but better work as welL The youth who works daily in a given lin« at the gymnasium as much expects that^ before the yesjr is over, not only will the muscles used decidedly increase in strength but m size and shapeliness us well as he does that the year's reading wUl improve his mind- er a year's kbour bring him his salaiv. It 18 an every-day expression with him that such a fellow 'got his arm up to' tifteen, or his chest to forty-odd inches, and so on. He sees nothing singular in this. H« knows this one, who in a short time pnk half an inch on his forearm, or an inch ; that one, whose thigh, or cheat, or waist, or calf made equal progress. Groupe and classify these gains in many cases, and note the amount of work and the time taken in each, and soon one can tell pretty well what can be done in this direction. Few of our gyinnafiums are so kept that their records will aid much in this inquiry.simply because the instructor either has no conception of tho held before him, or, if he has, for some rea- son fails to improve the opportunity. Look at what Maclaren effected (as de- scribed by him in his admirable ' Physical Education '), not with here and there an isolated case, but with both boys and men turned m on him by the hundred, and in all stages of imperfect developement ! Take it first amoaz the boys. Under systematio exercise, W , a boy at Radley Coll e. ten years old in June, 1861, had, seven ynn later, linoreased in height from 4 feet 6| inches to 5 feet lOf inches, or a gain of 16 inches in all ; in weight from 66 pounds— light weight for a ten-year-old boy — to 156 pounds ; tar heavier than most boys at seventeen ; showing an advance of 90 pounds. His forearm went from 7i to 11* inches— very laree for a boy of seventeen, and decidedly above the average of that of most men ; his upper arm from 74 inches to 13i— also far above the average at that age ; while his chest had actually increased in girth from 26 inches— which was almost slender for a ten-year-old— to 39i inchea, which IS all of two inches larger than the avwage man's. His description of this boy was : ' Height above avorage ; other measurement avera^eu From commencement, growth rapid, and sub- Umed with regular and uniform develop- ment. The whole frame advancing to great physical power.' " Assother boy, H— — , starting in Jum«, W m rS \q m rr'f 3 fi 1860, when ten years old, 4 feet 61 inch,«s high, and weighing 73 pounds— much heavier than the other at the start— in eight years I gained 13^ inches, making him 5 feet 7| uid HOW TO OET STRpNa, AND HOW TO STAY SO. inches— of medium height for that age. He gained 71 pounds in the eight years, and at 144 pounds was better built than W at 156 ;* for, though his forearm, starting at 8 inohes, had become 11|^, a quarter of «n inch UfKer, while his ohest rose from 28i to 39 inches— within half an inch of the other's, though the latter was 8 inches taller. He is described : ' Height slightly above average ; other measurements considerably above average. From commencement, growth and development regular and con- tinuous. The whole frame perfectly de- veloped for this period of life.' S 's case is far more remarkable. He was evidently very small and undersized. ' Height and all other measurements greatly below average ; the whole frame stunted and dwarfish. Advancement at lirst slight, and very irregular. Afterward rapid and com- paratively regular. ' He only gained in height three-quarters of an inch from thirteen to fourteen, where W had gained Sg inches, and H 3 J inches. Yet, from fifteen to sixteen, where W only went ahead half an inch, and H- five-eighths of an inch, 8 actually gained 4 inches, which must have been most gratifying. His weight changes were even more noticeable. From twelve to fifteen W- gained 53 pounds, and H 39, while all S could show was 12. But from fifteen to sixteen see how he oanght up I Where V' made 11 pounds, and H 10, S made 22. Where W 's chest went up |1 inch, and H 's li inches. -'s went up 3 inches. Now, how long did these boys'work ? As Madaren says, ' Just one hour per week 1' What parent believes that any hour in that week was better spout— better for the com- fort, for the welfare of the boy, or better in fitting him for future usefulness — or what nearly so well ? Most boys waste that much time nearly every day. Look, too, at the benefit to the boy in all his after-life. Indeed, does not this hour a week, in some instances, insure an after-life, and snatch not a few from an early grave ? Had every nHm, thin-Chested man in Ameri- ca, and every slim, thin-chested boy who never lived to be a man, spent an hour weekly under such tutoring, from the age of ten to eighteen, would not the benefit to our land in working power, in vigour and force, and comfort as well, have been incalculable ? And had it, instead of one hour a week, been two or three, or even an hour a day, might not the raSUltll hnVA hlMn «»£» {^"X' nvs^fn. ing? """ °"~ '^ Professor Maclareu may well congratulate himself on such good results among the boye. | But what has he done with men ?' Some years ago twelve non-commissioned officers selected from all branches of the service' were sent to him to qualify «■ instructors for the British army. He Rays :~ 'They ranged between nineteen and twenty-nine years of age. between hve feet five inches and six feet in height between nine stone two [128] pounds and twelve stone six [174J pounds in weight, and had seen from ten to twelve years service ' He carefully registered the measurements of each at the start, and at diflferent times throughout their progress. He says • 'The muscular additions to the arms and shoulders, and the expansion of the chest were so great as to have absolutely a ludil crous and embarrassing result, for, before the fourth month, several of the men could not get into their uniforms, jackets and tunics, without assistance, and when thev had got them on they could not get them to meet down the middle by a hand's-breadth in a month more they could not get into them at all, and new clothing had to be pro- cured, pending the arrival of which the men had to go to and from the gymnasiums in theiB great-coats. One of these men oained five inches in actual girth of ohest. " And he weU adds : • Now who shall tell the value of these five inches of chest, five inches of additional space for the heart and lungs to work in ?" Hardly five inches more of heart and lung room, though part of the gain must have been of course from the en- largement of the muBoles on the sides of the chest. jfcHe also hit upon another plan of showina the change ; for he says he had them photographed stripped to the waist, both at first and when the four months were over, and the change even in these portraits was distinct, and most notably in the youngest, who was nineteen, for, besides the acquisition of musc|e, there was in his case 'a readjustment and expansion of the osseous framework upon which the muscles are distributed.' Now let us look a little at the measurements and the actual changes wrought * In the first place, this last instance settles conclusively one matter most important to fl»t-cheBted youth, namely, whether the shape of the chest itneif can be changed ; for here it was done, and in a very short time at that. Again, of these twelve men, in lees than eight months every one gained percep- tibly in height ; indeed, there was an average gn-.n oi fivc-iwoifihs of an iiich io height though all, save one, were over twenty ; and one man who gained half an inch was twenty- eight years old, while ou* twenty. six gained ith men?' Some iasioned offloers, of the service, u instraoton for nineteen and age, between feet in height, 128] pounds and la in weight, and e years service. ' 9 meaiurementB different times Fie says : to the arms and 1 of the chest, wolutely a ludi- ralt, for, before the men could 9, jackets and ind when they lot get them ti) hand's-breadth. d not get into had to be pro- which the men gymnasiums in me men gained ihest." who shall tell I of chest, five the heart and ive inches more igh part of the e from the en- ;he sides of the Ian of showicu he had them he waist, both four months even in these lost notably in en, for, besides ere was in his paneion of the !h the muscles look a little at lotual changes nstance settles important to whether the changed ; for ' short time at i men, in leas (ained percep- fas an average uii iu height, twenty ; and li was twenty- ity-six gained HOW TO GET STRONG, AND HOW TO STAY SO. 41 half five-eighths of an inch ! (Most people suppose they can get no taller after twenty- one.) All increased decidedly in weight the smallest gain beiM; pounds, the average JO pounds ; and one, and he twenty-eight, and a flve-feet-eleven man, actually went up from 149 pounds at the beginning, to 165 pounds in less than four months. It is not likely there was much fat about them, as they had so much vigorous muscular exer- cise. Every man's chest enlarged decidedly, the smallest gain being a whole inch in the four months, the average being 2^ inshes, and one, though twenty-four years old, actu- ally gammg 6 inches, or over an inch a month. Every upper arm increased 1 inch, most of them more than that, and one l| inches. As the work was aimed to develop the whole body, there is little doubt that there was a proportional increase in the girth of hips and thigh and calf. Again, from the Royal Academy at Wool- wich, Professor Maolaren took twenty-one youths whose average age was about eighteen, and in the brief period of four months and a half obtained an average advance of IS pounds in weight, of 2i inches in chest, and of 1 inch on the upper arm ; while one other fellow, nineteen, and slender at that, gained 8 pounds in weight, and 2^ inches about the chest I Think what a difference that would make in the chest of any man, and a differ- ence all in the right direction at that ! But the most satisfactory statistics offered were tliose of two cHioled pupils, one six- teen, the other twenty. In exactly one year's work the younger grew from 6 feet 2| mches m height to 6 feet 4i inches. He weighed 108 pounds on his sixteenth birth- day ; on hii seventeenth, 129. At the start his chest girthed 31 inches ; twelve month later, just 36jl His forearm went up from 8 inches to 10 inches, and his upper arm from 9i inches to llj. While the older gained but three-eights of an inch in height, his weight went up from 163 pounds to 161 J, his forearm from 11 J inches to 12i— an unusually large forearm for any man — and his upper arm from 11 J inches to 13i, while his chest actually made **'«"to«»8hing stride of from 34 inches to 40. Not yet a large arm. save below the elbow, not yet a great chest ; five inches snaaller, for instance,than Daniel' Webster's, but greatly ahead of what they were a year earlier. •' There is no mystery about the Maclaren uitrehoa. Others might do it, perhaps not as well as he, for Maclaren's has been a very exceptional experience ; still, well enough. I^k what Sargent did with a Bowdoin student of nineteen, aa shown in Appendix lY- Jfn four hour's work a week this sta- dent's upper *rm went up 1^ inches— jnst the same amount as did Maclaren's student of twenty ; hi» eldest went up from 36i inches to 40 ) but it should be borne in mind that 30i is harder to add six inches to in Uiis kind of work than 34. In height the Eug. lishman made three-eighths of an inch in the year, while the American made a whole inch. But the latter also lead easily in another (iireotion, and a very important one too ; for, while the Briton, though but a year older, and of almost exactly the same height, gain- e(tT)ut 8i pounds in the year, the American made 15 I His case is further valuable in that it shows, beside this advance above the waist, splendid increase in girth of hips, thigh, and calf as well. With us Americans fond of results, many of whose chests, by-the way, do not incrtase a hair's-breadth in twenty years, better proof could not be sought than these figures offer of the value of a system of exercise which would work such rapid and decided changes. Had they all been with|V)oys, there might have been difficulty in separating what uatural growth did, in the years they ch^inse no fast, from what was the result of tbe development. But most of the cases cited are of men who had their growth, and had apparently, to a large extent, taken their form and set for life. To take a man twenty -eight years old, tall and rather slim, and whose weight had probably not increas- ed a single hair's breadth in seven year<<, and in a few short months increase that height by a good half inch; to take another, also twenty- eight, and suddenly, in the short period fate- t ween September 11th and the 30th of the next Apnl,add sixteen pounds to his weight, and every pound of excellent stuff, was in itself no light thing ; and there are thousands of men in our land to-day who would be de- lighted to make an equally great addition to their general size and streagth, even in twice the period. , To add five whole inches of cheatk and nearly that much lung and heart room and stomach room, and the consequent greater capacity for all the vital organs.iis a matt«r, to many men, of almost immeasnr- able value. Hear Dr. Morgan, in his English "University Oars," on this point : " An addition of three inches to the ciroam- ferenoe of the chest implies that the Inngs, instead of containing 250 cubic inches of air, as they did bef or.) their functional activity was exalted, 'are now capable of receiving 3U0 cubic inches within their cells : the valae of this augmented lung accommodation will readily be admitted. Suppose for example, that a man is attacked by inflamma- tion of the Inngs, by pleurisy, or some one of HOW TO GBT STRONG, AND HOW TO STAY SO. II !!"■' k Hhe yaned forma of ooninmptlon. it m*y readily be conceived that, in ttich an wnergenoy, the possession t,f enough Innu Wwne to admit fortj or fifty additional jnbic inchefl of air will amply suffioe to turn the scale on the side of recovery. It assists » patient successfully to tide bver the critical rtaKe of his disease." A man, then, of MeDie lungs— the consumptive, for instance- token early in hand, with .ihe care which Maolaren or Sargent could so well irive. ?r*lj ^j:.*1^*°°®^ '"^ ®very direction, woold suddeply find that his narrow, thin •tad hollow chest had departed, had umn way to one round, full, deep, and roomy ; that the feeble lungs and heart which, in cooler weather, were formerly hardly up to keeping the extremities warm, are now »b»ng and vigorous; that the old tendency to If -n his head forward when staudinK or walking, and to sit stooping, with most of Ms vital organs cramped, has all gone. In tteir place had come an erect carriage, a firm t)Mau, a strong, well-knit trunk, a manly voice, aula buoyancy and exhilaration of rornt' worth untold wealth. Who will say ^*t a ' these have not assured him years of Wo'l, but did all this increase of weight HMH size actually change the shape of the uhest, for instance, and take the hollow- EOS? out of It ? That is exactly what it did ; ar. Maclaren has a drawing of the same caest at the beginning and end of the year •howjrg an increase in the breadth, depth Mid fulness of the lower chest which makes It seem almost impossible that it could fl»ve belonged to the same person. It will bo remembered that Maolaren claimed tHat just such a readjustment of the OMeous framework would result Is not this, then, remaking a m. a ? Instead tit a cramped stomach, half-useti iungs, a thin, •crawny, caved.in make, poor pipe-stems of lew, with arms to match, almost everv one under forty, at least, can in a, very' few months, by means of a series of exercises, change those same slender legs, those puny ■nns, that flat chest, that slim neck, and metamorphose their owner into a well-built, •eli-suflicient, vigorous man, fitter a hun- dred times for severe indoor or outdoor life for the quiet plodding at the desk, or the ■tormy days and nights of the ocean or the bivouac. Who is going to do better brain- work : he whose brain is steadily fed with vigorous, nch blood, made by machinery kept constantly in excellent order r.pvsr cramped, aided daily by 'judicious "and ▼worons exercise, tending directly to rest Md build him up ? or he who overworks his Oram, gets it once clogged with blood, and, for many hours of the day, keeps it clogBed who does nothing to draw the blood out of tus brain for awhile and put more of it in the muscles— who, perl^§ps,in the very midst ot his work, rushes out, dashes down a full meal, and hurries back to work, and at one* **«r if v""" *" '^"'"8 well-nigh its utmost t Well, but is not the work which will et- feet such swift shanges very severe, and so a hazardous one to attempt ? That is just what it 18 not Is there anythiiijt very for- midable in wooden domb-bells weighing only two and a half pounds each, or clubs of three and a half pounds, or pulley-weights of from ten to fifteen pounds ? or is any great danger likely to result from their use ? And yet they were Sargent's weapons with his Kowdoin two hundred. Nothing in Maolaren s work, so far as he points out what It IS, IB nearly so dangerous as a sudden run to boat or train, taken by one all out of the way of running, perhaps who has never learned. There a heart unused to swift work 18 suddenly forced to beat at a tremen- doua rate, lungs ordinarily half-used are strained to their utmost and all without one jot of prepar»tion. But here, by the most careful and judi- cious system, the result of a long study and much practical application,a person is taken, and, by work exactly suited to his weak state, 18 gradually hardened and strengthen- ed. Then still more is given him to do, and so on, at the rate that is plainly seen to best suit him. DevWop every man's body by such a method, teach every American sohool-boy the erect carriage of the West Pointer, and how many men among as would there be built after the pattern of the typical brother Jonathan, or of the thin-chested, round-shouldered, inerect and generally weak make, so common in nearly every city, town, and village in our land ? Look, too, at the knowledge such a course brings of the workings of one's own body, of Its general structure, of its possibilities I VVhat a lecture on the human body it must I prove, and how it must fit the man to keep I his strength up, and, if lost to recover it ; for It has uniformly been found that a man once strong needs but little work daily to keep hira so. A little reflection on facts like the foregoing must point strongly to the con- clusion that the body— ».o leiist of any one not yet middle-aged- admi*- of a variety and degree of culture almost as great aa could be desired, certainly sufficient to make reaBtmabty saro of a gi«at auc^sion of strength and health to a person formerly weak, and that with but a fittle time Hivon each day to the work. ■ * HOW TO GET STEONO.AND HOW TO STAY SO. 4S keeps it clogged fche blood out of it more of it in in the very midst kshes down a full rork, and at one* -nigh its utmost T •k which will et- f severe, and so a ? That is just lythiug very for- 3lls weighing only or clubs of three alley-weights of or is any great their use ? And sapons with hia Nothing; in he points oat irons as a sudden >y one all out of I who has never nused to swift teat at a tremen- y half-ustid are fall without one areful and judi- long study and person is taken, I to his weak and strengthen* I him to do, and alainly seen to y man's body ^eiy American of the West imong us would m of the typiodi 3 thin-chested, and generally arly every city, B such a course s own body, of ) possibilities t n body it must le man to keep to recover it ; d that a man work daily to an on facts like gly to the con- st of any one of a variety it as great aa Jcieut to make Kcctission of rson formfirly ble time given CHAPTER X. WORK FOR THE FLESHY, THE THIN, THE OX,D. While the endeavour has been made to point out the value of plain and simple ex- ercise — for, in a later chapter, particular work will be desisnated which, if followed ajratematically rnd persistently, will correct gbysical dafeots, substituting good working ealth and vigour for weakness— the reply may be made, ' Yes, these are well enough fpr the young and active, but they will not avail a fleshy person, or a slim one, or one well up in years.' Let us see about this. Take, first, those burdened with flesh which seems to do them little or no good,^ and which is often a hindrance, dulling and slackening their energies, preventing them from doing much which they could, and which they believe they would do with alacrity were they once freed from this unwelcome burden. There are some persons with whom the reduction of flesh becomes a necessity. They have a certain physical task to perform, and they know they cannot have either the strength or the wind to get through with it creduubly, unless they first rid themselves of considerable superfluous flesh. Take the man, for instance, who wants to ynlk qp^ace of several miles, or to run or row one. He has often heard of men getting tiieir weight down to a certain ^gure for a similar purpose. He has seou some one who did it, and he is confident that he can do it. He sets about it, takes much nnd severe jdiysical work daily, warmly clad, p«rspiring freely, while he subjects his skin to much friction from coarse towels. He does without certain food which he under- stands makes fat, and only eats that which be believes makes mainly bone and muscle. He sticks to his work, and gradually makes that work harder and faster. To his gratiii- Mtion,he finds that not only has'his wind im- proved, so that, in the place of the old pant- ing after a slight effort — walking briskly up an ordinary flight of stairs, for instance — he oan now breathe as easily and quietly, and oan stick to it as long, aa any of his leaner companions. By race-day he is down ten, fifteen or twenty pounds, or even more, as the case may be. While he has thus reduced bimself, and is far stronger and more endur- ing than he was before, he is not the only one who has lost flesh, if there have been a namb«i' working with him, aa in a boat- orew. Notice the lists of our university otflWB and their weights, published when tbey commence strict training, say a month before the race, and compare them with those of the same men on race-day, par< ticularly in hot weather. The reduction is very marked all through the crew. In the Euglish university eights it is even more striking, the large and stalwart fellows, who fill their thwarts often coming down in a month on an average of over a dozen pounds per man. We have seen a student, after weighing himself on scales in the gymnasium, sit down at a fifty-five pound rowing weight, pull forty-five full strokes a minute for twenty minutes, then, clad exactly as before, weigh again on the same scales, and find he was just one pound lighter than he was twenty minutes earlier. But the difi'erence is more marked in more matured men, who naturally run to flesh, than in studxnts. A prise-fighter, for in- stance, in changing from a life of indulgenoe and immoderate drinking, will often come down as much as thirty, or even forty pounds, in preparing for his contest. It should be remembered that, besides other advantages of his being thin, it is of g> jat importance that his face should be so lean that a blow on his cheek shall not puff it up, and swell it so as to shut up his eye, and put him at his enemy's merc^ . But most people do not care te take such severe and arduous work as either the amateur athjete or the prize-fighter. If they could hit on some comparatively light and easy way of restoring themselves physically to a hard-muscle basis, and could so shake off their burden of flesh without interfering seriously with their business, they would be glad to try it. Let us see if tliis can be done. I^In the summer of 1877 the waiter met a gentleman of middle age, whom he had known for years, and who has been long connected with one of the United States de- partments in New York city. A very steady, hard-wor' 'ug officer. His occupation was a sedentary o Remembering him as a man, till recentl>, of immense bulk, and being struck with iiis evident and great shrinkage, we inquired if he had been ilL He replied that he had not been ill, that for years he had not enjoyed better health. Questioning him aa to his altered appearance, he said that, on fie eighteenth day of January, 1877, he weighed three hundred and five pounds ; that, having besome so in* wieldy, his flesh was a source of great hin- derance and annoyance to him. Then he had determined, if possible, to get >rid of some of it. Having to be at work all day, ke could only effect ^is purpose in the even- ings, or not at all. So, makine no especial change in hi^ diet, ke took to~walking, and •I; 41 HOW TO GET ST mm, A^D HOW TO STAY SO. soon began to avorftM.from three to live •Wles an eveainc. and at the best pace he could make. In the cold montha he 8»id that he often perapired bo that «ra»ll loiolea would form on the ends of his hair. Askina g . "«ta"l not .!ome a little stiff sooietiraesk on • stormy nights or when he waa very tired. Md whether he d;d not omit his Jxerciw trary, added two miles, which shows the timber the man was made of. On the eigh- teenth of June of the same year, just hvt Month, from the start, he weighed but two hundred and fifteen Dounds, having octuallu taken of nintt!/ pounds, and had so altered that his former clothes would not fit him at au. 8mce that time we have again seen mm, and he says he is now down to two hundred, and that He has taken to horse- I back-ridmg, as he is fond of that. He I ik '/."'"^"y. * '*•■««• «*'"°»K' liearty manof ' about hve feet ten, of rather phlegmatic temperament, but no one would ever think of him as a fat man. Now here ia a man well known to hun- dreds of the lawyers of the New York Bar » living example of what a little energy and determination will accomplish for a person who sets about his task as if he meant to perform it. During the war, M , a member of the Boston police force, known to the writer wae said to weigfi three hundred and^f' teen pounds, and was certainly an enor- monsly large man. He went South, served tor some time as stoker on a gun- boat, an intimate friend of his informed us tnat he had -educed uis weight to one hun- nred and ei^-lity-four. A girl of tffteen or sixteen, and inclined to he fleshy, found that, by a good deal of horseoaok-riding daily, she lost twenty.five pounds mono year— so a physician familiar witfi her case informed us. ^^'i.^^ walking, and being on the feet much of the day— aa Americans, for instance, hnd It ueoessary to do when they try to see the laneiaii galleries and many other of Js-urope 8 attractions aU in a few weeks— will tell decidedly on the weight of fleshy peo- Pie and dwpose them to move more quickly When you can do it, this ia perhaps not such a bad way to reduce yourself. Now if so TDAny have found that vigorous muscular exercise, teken daUy and asiduous. ly, aocomphshed the desired end for them does It not look aa if a similar benefit to ITJ'I' u"L^' .*"°** * course has this ) *"*k"~^ bcjjuu easily, and foiiowed up i with gradually increasing vigour, it will be ' sure to tone up and and strengthen one, and •dd to the spring and quickness of move- ment whether ;t reduces Aae's flesh -or not. But It IS a sort of work where free persp^ra- i tLt^T-^? encour^ed. not hindeC^f';; ' It^A'^'-^U P''°«>i'»«'it element in effeotr 1 lug the desired purpose. I But. while many of us know instanoea duced to a normal weight, is it powible foVa thin person to become etouterV A thin pert ' iTtZM *"""" * ^"gV'-ame or .slender ^e ,' weilht of B^r V^'"^ *'" "*^""« the weight of each, and bring desirable round- lake, first, the slim man. n'ollow him for a day, or even an hour, and yZ S usuaUy find that, while of ten ao^velindS ' ,?«r""?r'i.">^ does no work^^hfori person of his hs.ght need be really strong to do. Put him beside surh a person who i« I not merely large, but r. ly ^t^"^ ^ ^ equally good condition, and corres^d"ngly sk^ ful and let the two train for an atffi feat of some sort-row together, for U^ stance, or some other work where each first mile they can go well together, and one willdo about as much .7 the otC; But as the second wears along, the good strengtn begins to tell , and thf ' slim C while, perhaps, sustaining his form pretty well, and going through the motions, is not quite doing the work, and his friend is gra- dually drawing away from hi£L At the third mile the disparity arows very niarked, and th^ ^stronwr feUow has it »U his own wfv while at the end he also finds tkat he hu not taken as much out of him as his slender rival. He has had more to carry, both in hl«^w*V?t**'^'^*'«>*' "^d especially S h.8 own. but his carrying power, was more than enough to make up for the differenoe Measure the slim man where you wiU, about a"!^ or shoulders, chest oir thigh ot c«lf and the other outmeasures him ; the only tl^^fJ^'t^T ?P' "J"^ P*'*'*P« •head. .^ that of his head-for thin fellows often have big heads. The muscles of the stronger youth are larger as well as stronger. Now, take,the slim fellow, and set him to making so many efibrts a day with any«iven muscle or muscles, «.y those of his upper left arm, for instance. Put some reward be- fore him which he would like ureatly to have , —say a hundred thousand dollars-if in one ! year from date he will increase the girth of. that same upper left arm two honest inches. Now, watch him. if ha h« an" — •-- --* stuff, as thm fellows very often Zvb^ «nd evLtr*,'''**rf.-- '"""*• *««• that what, ever he does shall in no way interfere with his business or regular dutie^ whatever HOW TO GET STRONG. AND HOW TO STAY SO. 40 le's tleah "or not. •e freii penipira- >t hiudered. for emeiit in effect- knon' instanoM cerctst), been re- it poMible for » ^rV A tliia per* >r a slender one. U iacrease the esirable round - and limb? follow hiiO and you will, active— indeed, work which a really strong to : person who ia atrong and in iorrespoodingly tor au athletic Wther, for in- k where each his own. The together, and as the other, oug, the good the slim man, 8 form pretty Qotiona, is not I friend y gra- om him. At parity growi rhe stronger own way^ , I that he has as hia slender' *rry, both in i especially in rer was more ha differeuoe. ou will, about thigh or oalf, im ; the only aps ahead, 'is > ws often have the sironger nger. »d set him to rith any given of his upper le reward be- eally to have ^rs — if in on* the girth at Quest inches^ and thai what, berfere with S whatever they nmy be, bu* that he ninst find other Umatorit And what will he do? Why, he will leave no stone nntumed t« find just what work uses the muscles in question, and at that work he will go, with a resolution whioh no obstacle will balk. He is simply showing the truth of Emerson's broad rule that in aU human action those faculties wiU be strong which are used ;' and of Mao- iarens, Where the activity is. there will be the development. The new work flushes the muscles in qnes- tion with far more blood than before, while the wear and tear being greater, the call for new material corresponds, and more and more hearty food is eaten and assimilated. Ihe, quarter.inoh or wore of gain the first fortnight often becomes the whole inch in less than two months, and long before the year u out the coveted two inches have come. And, in acquiring them, his whole left arm and shoulder have had correspond, ingly new strength added, quite t-oing past his right, though it -vkt larger at first, if meanwhile he has praotic».:iy let it alone. Ihere are some men, either at the college or city gymnasiums, every year, who are iwaoticaliy getting to themselves such an in- crease in the strength and size of some par- ticular muscles. We knew one at college who, on entering, stood hardly live feet four, weighed but about one hundred and fifteen pounds, ani was small and rather spare. For four years he worked with great steadiness in the gym- OMiam, afoot,and on the water, and he gra- dnated a tive-foot-eight man, splendid- ly buUt^ and weighing a hundred and sixty- eight pounds— every pound a good one, for he was one ot th« best bov-oarsmen his uui- vwwty ever saw. Anothw. tall and very slender, but with a laMe head and a very bright mind, was an habitual fault-finder at everything on the table, no matter if it wao fit for a prince. A fnend got hiih, for awhile, into a little athletic work— walking, running, and spar- nnj^until he could trot three mUes fairiy. and till one day he walked forty-tive— pretty well used up, to be sure, but he walked It. Well, his appetite went up like a rocket. Where the daintiest food would not tempt him before he would nowprompt- irhideabeefst-'ak veij^ing a dean pound at a meal, and r- .nfttter if cooked in some roadside eating-house, where nothing was neat or tidy, and flies abounded almiMi: g. "?.*>,*'.'<» "nee in Kgypt in Pharaoh's day. Uis fnends frequently spoke of his improved temper, and how much easier it was to get on with. But after a while his efforts Waokened, and his poor stomach returned to its old vices, at least in part. Had he kept at what was doing so much for him, it would have continued to prove a many- sided blessing.' - ^-^ If steady and vigorous use of one set of muscles gradually increase their size, why uhonld not 'a similar allowance, distributed to each, to the same for all ? See (Appendix V.) what it did in four months and twelva days for Maclareu's pupil of nineteen, whose upper arm not only gained a Whole inch and a half (think how that would add to the beauty alone of many a woman's arm, to say nothing of its strength), and whose chest enlarged five inches and a quarter,* but whose weight went up eight pounds ! Or what it did (see Appendix IV.) for Sargent's pupil of nineton, who in just one year, be- sides making an inch and a half of upper arm, and three and a half of chest, went up from a hundred and forty-five pounds to a* hundred and sixty, or a clean gain of fifteen pounds. Or (see Appendix Vi.) for Mao- laren's man, fully twenty-eight years old, who, in seven months and nineteen days, made sixteen pounds ; or (Appendix VII.) for his youth of sixteen, who in just one year increased his weight full twenty-one pounds ! These facts certainly show pretty clearly Wu?ther sensible bodily exercise, taken regularly, and aimed at the weak spots, will not tell, and tell pretty rapidly, on the thin man wanting to stouten, and tell, too, in the way he wants. It will make one eat heartily, it will make mm sleep hard and long. Every ounce of the food is now digested, and the long sleep 18 ju* what he needed. Tudeed, if, after a hearty dinner, a man would daily take a nap, and later in the day enough hard work to make sure of being thoroughly tired ^"en D^time came, he would doubtless find the flesh coming in a way to which he was a stranger. Many thin persons do not rest enough. They are constantly on the go, and the lack of phlegm in their make-up rather increases this activity, though they do not necessarily accomplish more than * mu ^''" *"''® ''*''® *° *'* '°^ 1»^ **''! "DOro- The writer, at nineteen, spent four weeks on a farm behind the Catskills, in Delaware County, New York. It was harvest-tinxe, and, full of athletic ardour, and eager to re- turn to college the better for the visit, we took a hand with the men. All the farm ~ 1 i_ "■ " «"-^"nBiy ou cue ncid ai six o cI low him we were bonnd to or drop, while the pitohfork or rake never rested from noon till sunset. Breakfast was served at five-thirty ; dinner at eleven ; supperatfour and a generous bowl of bread-aiid-milk— or two bowls, if you wanted them— at nine o'clock, just before bedtime, with plenty of Mpring.water between meals ; while the fare itself was good and substantial, just what you would find on any well-to-do farmer's toble. And such an appetite, and such al«!ep ! Solomon must have tried some simi- lar adventure when he wrote that "the alwp of the labouring man is sweet, whe- ther he eat little or much," Well, when we returned to college and got on the scales again, the one hundred and forty-three pounds at starting had somehow become a .hundred and fif ty-six 1 And with them snch a grip, and such a splendid feeling i We have rowed many a race since, but there was aa hard work done by some of that little attVLdd on that old mountain farm as any man in our boat ever did, and there was not much attention paid to any one's training rules either. It is notorious, among those used to train- ing for athletic contests, that thin men, if iudioiously held in, and not allowed to do too much work, generally 'train up,' or gain deoidedly in weight, almost as much, in tact, as the fleshy ones lose. Now, were the object simply to train np as much as possible, unusual care could be tsken to insure careful and deliberate eating, with a generous share of the fat and flesh- making sorts of food, and quiet rest always for awhile after each meal, to aid the iKgea- ttve organs at their work. Slow, deep, ab- dommal breathing is a great ally to this lat- ter process ; indeed, works direct benefit to many of the vital organ8,and so to the whole Bian. All the sleep the man can possibly take at night would also tell in the »«ht way. So would everything that would tend to prevent fret and worry? or which would cultivate the ability to bear them philosophically. But most thin people do not keep still enough, do not take mat- ters leisurely, and no not rest enough ; whUe, A •}'**•' ^**'''* '■ °>"*5«l«r, they do too much daily in proportion to their strength. They are very likely also to be inerect, with flat, thin cheats, and contracted sto- mach and abdomen. Now the habit of con- atantly keeping erect, whether sitting, standing, or walking, combined with this oame aetip, abdominal bieathiug, soon tends to expand not only the lower riba and lower part of the lungs, but the waist as well, so giving the digestive organs more room and freer pl^. Like the lungs, ot any other organ, they do their work best when iano way constrained. Better vet, if the person wiU also habituate himself, no matter what he is at, whether in fmotion or sitting still* to not only breathing the lower half of the Inngs full, but the whole lungs as well, and at each inspiration hold the ur in his chest as long as he comfortably can, he will speedily find a quickened and more vigorous circulation, which will be shown, for in- stance, by the veins in his hands becoming larger, and the hands themselves growing warmer if the air be cold ; he will jJso feel a mild and agreeable exhilaration suoh as he has seldom before experienced. Some of these are little things, and for that reason they are the easier to do ; but in this bn«L. ness, as in many others, little things often turn the scales. Of two brothers, equaUy thin, equaUy over-active, as much aUke m possible— if one early formed these simple habits of slow and thorough mastication deep and full breathing, resting awhil4 after meals, carrying his body uniformly erect, and sleeping plentifully, and his brother all the whUe cared for none of these things, it is highly probable that these little attentions would in a few years, tell very de- oiaedly in favour of him who practised them, and gradually bring to him that greater breadth, depth, and serenity, and the accompanying greater weight of the broad, full, and hearty man. And what about the old people T Take a person of sixty. You don't want him to turn gymnast, surely. No ; not to turn gymnast, but to set aside a small portion of each day for taking such body as he or she now has, and making the best of it But how can that be done ? and is it prac- ticable at aD for a person sixty years old, or more? Well, let ns see what one, not merely sixty, but eighty, and more too, had to say on this point. Shortly after the death of the late William CuUen Bryant the New York Evening Post, of which he had long been editor, published in its semi- weekly issue of June 14th, 1878, the follow- ing letter : • MR, Bryant's mode or life.' 'The following letter, written by Mr. Bryant several years ago, deecribing the habits of his life, to which he partly ascribed the wonderful preservation of his physical and|mental vigour, will be read with interest now. • •: ToJosepk ^.'i^Saf f«* *• ^"' • My dear Sir -I promised some time since to give you some account of my habits of life, so I, OK any other beat when in no it, if the penoa no matter what I or Bitting still, lower half of the Dj[B aa well, and air in hie cheat >y can, he will d more vigorena ahown, for in> handa becoming naelvea growing he will jJao feel ration auoh aa he loed. Some of for that reaaoii lut in this bnai« btle things often rothera, eqnally I much aJuce aa »d theae simple gh maatioation, reating awhile body nuiformly ifnlly, and hia >r none of these that these little ra, tell very de- who praotiaed ; to him that irenity, and the i of the broad, Dple T Take a ; want him to o ; not to torn nail portion of y aa he or ahe i of it. and ia it prao- y years old, or rhat one, not more too, had rtly after the iuUen Bryant, , of which he ed in its semi- 18, the follow- * LIFE.' ritten by Mr. describing the partly ascribed t hia physical i with interest [arch 90, 1871, lome time since labits of life, so HOW TO GET STRONG, AND HOW tO STAY SO. faratleaatasi-egarAa «Mat. exeroJae. and ocou- paUons. 1 am not sere that it will be of any nae to you, although tUfl system which 1 have for m»ny years observeit seems to answer my pur- pose very well I have reached a pretty ad- vanced period of life, without the usual Inflrmi- "*5?'Sf ^ff^' and with my •irongth, acUvity. and bodily faouldcs generally, in pretty goad ST^Z*;, ^i'Sv ^T'J.^". '?*« ™»y '»e the effect of mjjWAy of life, adopted long ago and steadily adhered to, ia perhaps ancertain. "'I rise early ; at this time of the year about half-past five ; in summer half an hour or even an hour earlier. Immediately, with very little enimmbranceof clothing, I begin a series of Mterolsee, for the most part designed to expand theohest, and at the same time call intu acUon aU the muscles and articulations of the body Tlieee are performed with dumb-bella, the very ^i'tfiVS?^^'"*.'^ ^^'t flannel, with a pole, a horf- zontal bar, and a light chair swung around ihe head. After a full hour, and sometimes more pamed In this manner, I bathe from head to foot. wnen at my place in the country, I sometimes shorten my exercises in the chamber, and. going out. occupy nayseU for half an hour or more in some work which requires brisk exercise. After my bath if hroakfaat be not ready. I sit down to my studies till I am called. «»»" w •*»•♦»» Jth'tf^M.5»*'*'*^'A^*="Py5»y8elf for awhile with my studies, and then, when in town.I walk down to the office of the Evening Poat three miles distant, and. after about three hours, re- turn, alwwrs walk, whatever be the weather or the state of the streete. In the country. I am engaged in my Uterary tasks till a feeling of weariness drives me out Into the open air and *.«[» 'iPon n'y^rm or into the garden and prune the fruit-tree8,or perform some work about them whlcu they need.and then go back to my books. 1 do not often drive out, preferring to walk. * "I am, sir, truly yours, . W. C. Bbyant."' The same paper also contained the follow ing, u- • 'bkmikiscences of a FOBMKB BPSINISa I&sociatX , 'Mr. WilUam G. Bogg, who knew Mr. Bryant intimatebr for many years, has given the f ollow- mg/emidiscences to a representative of the Evev- iwi Post: •'•During the forty years I have known bim. Mr. Bryant has never been ill-never been con- S?„tai?*'''*J?^1:®^FR*»A*'»e occasion of his «ciaent. His health bad been good, • Mr. Bryant was a great walker. InearUer years he would think nothing of walking to Pa- torson Falls and back, wiA Alfred Pell and James Lawson, after office hours. He always walked from his home to his place of business, ^"■^.i^*^ eighty-fourth year. At flist he wouldn t "de in the elevator. He would never ^^, '^?'",^^ ^' ^^^^ not ready for the assent im- medlatelv on his arrival in the building Of Krmnastiqezerelseshe was very fond. Every «i2^ lt?i®u'"'*.*i°"* on the backs of two chafrs ^ti^* ^^ *'**";,. **« woull hangon the door ?L.5 '>f»«x»n. polling himself up and down an indeilnite number of tOnes. He would skirmish ^?l*^?/P*"'"«'»* *'*er aU fashions, Tnd once he told me even ' under the table.' Break- fast followed, then a walk down town ; and then ma editorial article for that day. •••*»♦• '"Hawasacohatant student. Hie daily lead- ZV^' iv^ £!^i-!Hl Poat. Bomotimes he would S2l5 u "^ "fr"^f ", "".t'L o"e o'clock. ' Cftn't I S2T,l*i; !?'■"*'" t »«k«d him one day. Why not write it the evening before V ' Ah,' he replied, if I should empty out the keg In that wayTit would soon be exhausted ' He wanttd his oven- ;«??il2'i "'J?''- ^^"' ^«"; ««^°'» you Kft down earlier in the morning r He said. 'Oh yes." A lew months afterwards he exclaimed, with re- ference to the change : ' I like it. 1 go through mv gymnastics walk all the way down, and when I get here I feel like work. I like it."" Wra. Bogga also tell na that Mr. Bryant'a sight and hearing were scarcely impaired even up to his death. How remarkable this facta aeem I Here a man, known to the whole civilized world, aaya at aeventy-aeven that he 'haa reached a pretty advanced period of life without the nanal infirmitieB of old afie, and with hia atrength, activity, and bodily facnltiea gen; erally in pretty f;^ preaervation.' Wouldn't moat of ua like to do that ? Are there not men who would promptly give miUions, not ' for an inch of time,' but to be able to reach seventy-seven, and to say of themselves what Mr. Bryant could say of himself at that age T Nor at seventy-seven only, but at eighty-" four, for his friend tells the same thing of him then. And notice what he did: 'Every morn- ing, not for two or three minutes only, but for half an hour he would go through a ser^ ies of evolutions on the back of two chairs placed side by side.' The ' dips ' which has been recommended in another place, and which are so excellent for makiiig the chest strong and keeping it so, are doubtless the I evolutions' meant ; and as the great major- ity of men, whether young or old, have not strength of triceps and pectorids enough to even struggle through one of them, some conception can be formed of how wonderful wiry and strong this large-headed, spare- bodied, illustrious old man was, to say no- thing of the strength of purpose which would keep him so rigidly up to his work at an age when most men would have thought it their unquestionable duty to coddle themselves. Just think of a man over eighty 'pulling himself up and down'— evidently on the ' horizontal bar' he mentions—' an indefinite number nt titnMi I ' O** ' •!•>'•-'- ~.iu: i down to the office of the.jffweninj; Poet, near- ly three miles distant, and,after three hours, return, always walking, whatever be the weather or the state of the streets ! Or of newr waiting for the elerator if it waa not 5-,:s ;1 48 HOW TO GET STRONG, AxND H^w TO STAY SO. ths IP-- wr.. ready but »lwaya wmlking up tl flights from the street to his office 1 ado ♦ w"'!' *"", oft*" wen him nwng np tfar toD «liL.ht, and, instead of hii step Tbei »nd leeble, it wm umformly nine And , — . ~.™u TOou uim Eoing np thf top thfeht. and, instead of his step ^.eing tnltenng »•»'' t«»^i.i« jj. •• • ° trot ! See what two other old men did— in some ways even a more remarkable thing Uiau Mr Bryant s areat activity. The foJJowing February 23rd, 1879 : THK OLD MBN'S WALK. •Tho w«llr w^ "*''«^?* <^°*"»- Feb. 22. 1879. v„,ir?. y.*'* between Thomas Carey.of tho Now of this city, terminated to-night at a auart«p n* fracUoif "tn^ ^^.J^^i',""' ^.r'^lked 211 miles and a fra^Ho. 'fnr m" '"L'*-'" Vi,"*-'^ '""^ a correspondlnK t h^ . 1. '""^ Alarsh. After the walk Marsh said that he WM convinoed that ho haJ been bekttn week.at eioven o'clock, and terminated a^f^rv l",^.?}")!"^* P*«' '«■» to-night. cSeyistS" Krandfuthir, and is 8ixty"four years old f?^d ^t" «'f 'J-three. BotK had ttliwd for *he in New York?'**'''*''"* '^''» "»«J^ ^"^ walk IgLin ho?/''*^ j^v®' * "^"y ^°'' t^i-es days and a half, and by a great-grandfather at that 1 Any man or any horse, might weU hold that a good day's work. This activity among men so far on in years seems surprising. And why' Be. cause as people get past middle-lifo," often STof^h^ w"* engrossed in bnsinei.. and out of the way of anything to induce them to contmuo their muscular activity, oftener from increasing caution, and fear ftiat some effort, formerly easy, may now prove hazar- dous to them, they purposely^void evln ordinary exercise-riding when they might? and mdeed ought to, wtlk, and, iMtead of walking their six miles a day. and Sng after their arms and chests besides, a! Bryant did, gradually come to do nothing each day worthy of the name of exerckef Then the joints grow dry and stiff, and snap »nd crack as they work. The old caseof «?^'"*''tP°^' »^d disinclination takes its place. The man makes up his mind that he 18 growing old aad stiff-Sfton before he is sSrss*"'*"** '*"'"" "'' ^"^P '0^'^^ » „!!l!i":i^*w?« *^* machinery alone works a good deal the same whether it is made of iron and steel, and driven by steam, or of flesh and blood and. bones, and dri"S w* °i fv'^iio-^'^"- ^ac^ron'oleveriy" comMr^B this stiffenmg of the joints to the wo- king of hinges, which, when ' left unusad and on- oMed for any length of time, grate and oreak. and move stifHy. The" hinge, of th^ human body drt'Jdst the same thing, and tromtho same cause; and they not onlv requite frequent oiling to enable tliem to ZI%i.*"'*^' »'»* they re oiled every tune they are put in motion, and when they are put inmotiou only. The mem- urane which secretes this oil, and poors It lorth over the opposing surfaces of the DouM and the overlying ligaments, is stimu- lated to activity only by the motion o? the joint Itself.' Had Bryant' spared him 'elf «« moat men do, would he have been suoh a springy, easy walker, and so strong and Sf ° u^.^'. «'«'»ty-f'>««- ? I>oes it not look aa if the half-hour at the dumb-bells and chairs and horizontal bar, and the twolve er fifteen thousand steps which he took each day had much to do with this spring and activity in such a green old age ? Does it not look almost as if he had half a century ago, read something not unlike the following from 'The first course of the ayatemmaybe freely and almost unconditionally rem. mended to men throughout what may be ca ed middle life, careljeing taken to use a bell and bar well within the physical capa- city. The best time for this practice is in the early morning, immediately after the bath, and, when regularly taken, it need »»°* extend over more than a few minutes ' Whether Bryant had ever seen these rulea or not, the bell, the bar, and the morning- time for exercise make a nolioeaUe coincidence. Looking at the benefit daUy exercise brought in the instances mentioned, would it not be well for every man who begins to feel his age to at once adopt some equally moderate and sensible course of daily exer- cise, and to enter on it with a good share of his own former energy and vigour ? He does not need to live in the country to eFeot it nor m the city. He can readUy secure tko few bits of apparatus suggested elsewhere tor hu own home, wherever that home is. and so take care of hia arma and cheat. For foot work there is always the road, h it not worthwhile tp make the effort? He can begm very mildly, and yet in a month re«5h quite a creditable degree of aotivif ^ and then keep that up. And if, aa Mr.' Bryant did. he should last till wi-ll past eighty, and. like him, keep free from dW- nessand dimness of vision, from stiffnaaa and ahortneas of breath, from gont. ri.enma. usm, paralysis, «nd other senUe ailments, aa he put it himself, f without the uaual in. firmitiea of old age '— indieed, with hia strength, activity, and bodily faculties HOW TO GET STttONO, AND HOW TO STAY 80. 4» >, gr«l« ai^ oreak» le hinges of the ■ame thing, and ind thev not only > enable tljem to re oiled every otion, and when nly. The mem- I oil, and ponra surfaces of the amenta, is stlmu- e motion o' the spared himself aa ave been suoh a d so stronfr and 8 it not look aa if sells and chain, twolve or tifteen >k each day, had 5 and activity in >oeB it not look entury ago, read following from system may be tionally recom> i what may be ; taken to use a physicaJ capa- lis practice is in ately after the taken, it need few minutes.' seen these rules I the morning- a noticeable daily exercise aoneid, wonld it > begins to feel some equally of daily exer- good share of [onr? He does y to erect it, lily secure tLe ted elsewhere that home is, id chest. For » road. la i| B effort? He it in a month B of activit*/, nd if, as Mr. tiU ^fll past e from deal- Tom stiffneas rout, rlinnnia. lile ailments, the usual in- id, with his lily faculti«>9 generally In pretty good preservation,' and all that time could attend promptly to all the daily duties of an active business as he did, as Vanderbilt did, as Palmerston did, as Thiers did— is not the effort truly worth the making ? And who knows what he can do till he tries ? CHAPTER XI. IIALV-TBAINEO FIRIiMEN AND POUOt There are two classes of men in our cities and larger towns who, more than almost any others, need daily and systematic bodily exercise, in order to mak; them efficient for their duties, a .d something like what men m their Hues ought to be. In times of peace they do in many ways what the army does for the whole country in war-time— they protect life and property. These aie the police and firemen. The work of some of the firemen before they reach a fire is even more dangerous than when actually amoig the flames. The examining physician of one of ouv largest life insurance companiei told the writer that he frequently had to rejeot firemen apply- ing for insurance, because they had seriously injured their hearts by running hard to firea when quite untrained and unfit for such sudden and severe strain on the heart and lungs, imposed, as it usually is, under much excitement. The introduction of steam fire- engines has in part done away with this, though even they often have a man to run before and clear the way ; but in s«iiA)er pLttoes, of course, the old danijer exfsta. Thorough and eflBcient as this steam-serviue 18 in many ways, and trained as the men are to their duties, they aire, v«ry many of them, not nearly so elFeotive as they might easily be, and as, considering the fact that the fire- men's work is their sole occupation, they ought to bjB. Men of pluck and daring, and Mturally strong, often for days together they have no fire to go to, and so sit and stand around the engine- house for hours and hours. Soon they begin to fatten, until often they weigh thirty or forty pounds more than they would in good condition for enduring wo k. Having no daily exercise which ffives » parts of the body increased life and strength, neither the stout nor thin ones begin to be so strong, so quick of ihove- ment, or enduring aa they would be if kept in good condition. To carry from an upper storey of ahigh building anergonia aswoon oTJmn BMSoosited, and to get suchaburden sMely down a long narrow ladder through stifling smoke and terrible flame, is a fiat requiring, beside great nerve and courage, I decided strength and endurance. Kx- posnre during long periods perhaps drenched through, perhaps holding up a heavy hose in the winter's cold, or m many another duty all lironieu well know, often without food or drink for many hours, tasca very severely the atronc- est man. And what training have these men for this trying work outside of what the fire it- ■elf actually givea ? Practically, none. suppose every man on the force was required to spend an hour, or even half an hour, daily in work which would call into play not all their muscles, but simply those likely to bo most needed when the real work came. Suppose each ef them a wiry, hard-muscled, very enduring man, good any day for a thrVa or five inile run at a respectable pace, and without detriment to himself, or to go, if need be, hand over hand up the entire length of one of their long ladders— to be, in short, as strong, as handy, ae enduring, as even a second-rate athlete. Is there any question that a force made up of such men would be far bettor qualified foi their work, and fir more eflioient at it, than the firemen of any of our cities are now ? And if they think they at present have considerable daily exercise; so does a British soldier decidedly more, in his daily drilling, and the whole rouqd of his duties ; and yet, aftor Maclaren had one of them exerci8in« for but » brief perio "' 'J°»'»«- And tbeir^cluto w^rftK;*;'^ *'^^^ '' *^« ^^^^ The writer once saw a fellow, apparently ^.neak-thief, cutting acroM tie tf^HaS Park, m front of theTriimne buUding. at * clipping pace, while .ome distancrfiehind came one of tho«. maieatic but logy ga^- diana of the peace, mating about one foot^ ' the other's two, and finallj seeing how W less was the pursuit, bringing his Xb around and throwing it aft« the escaping thief-^ and with what remit ? Excellent fw the thief, for instead of coming anywhere near raa, it passed dangerously 5ose to ^ cW^° "^u* """^^y butrobes; citizen, who ^coanoed Co be passing that way. „„i* ■ pi^^ic exhibition, held 'early in 1878. under^the auspices of Uiese verv Hetronoli. ~« i«««;c, »i, the Hippodrome, in New Xork, where doubUeu the very best boxers oo the whole force were on the boards, and HOW TO get; JSTRONO, AND HOW TO STAY 80. 01 'Tutb to My that thletio men, And DO of these are ad abort- winded, average bodily iDiforua tbia u rue way to judge er iu gymuMtio ing-batb. Any rent legs; tbere lauaoby fellows ; over witb tbeir -footed and half- » meif for apby« enduranoe, like Jow few would them off, giye ixing. and there i good aparrers Once, right in on Broadway, aquad put up l*naturea apar> >uld hardly have aid. To see two gnorant of the rring, actually >d around eaon with no aort of 1, let alone two, bundred-ponnd i quick of foot, I, »nd, if they sparred, could tore either of At good would ?beir revolvers » in a crowded )uld they have ind tbeir clubs if ;the culprit w, apparently the CfityHall building, at a istance oehind lut logy guar- out one foot tio ' iing how hope- {iiig bis «lab the escaping Excellent for ing anywhere Y close to tho i citizen, wbo early in 1878, jry Hetrnnnlj. )me, in New y best boxen boards, and with ten thouannd spectators to apur them to their utmoat, the thoroughly akilful and Accompliahed workmen could be counted al- moat on the thumba j while in the tng of war, the atring of policemen were overhauled and pulled completely down bv the l^oottuh Americans, who weighed half a hundred weight leas per man than their uniformed antagoniats ; though it is but just to add that, later on, the latter did manage to win, yet what was that to brag of ? The same Police Department held a regatta on the Harlem Hiver on the twenty-ninth of August, 1878, for which thire were many entries; yet out of them all, with one or two exceptions, there wa« no performance which was not of the moat commonplace character, unworthy of an average freahman crew, and thia though many of the rowera were burly, heavy men. One of the ainitle-acullers ac- tually did not know how to back bis boat over some fifty feet of water, and, after four ineffeotual endeavours, had to be told how to do so from the referee's boat. Now place the whole force abreast on a broad common, or in half a dozen linea, and set them to run a mile at no racing pace ; at no such gait even as John Ennis went in March, 1879, when, after 474 miles of walk- ing and mnninf; in one aiagle week, be hia 470th mile in six minutes eleven sec ..uj, but let them go at even a horav pace ; mnd if live hundred get over ev«m ludf Uie distance it will be a aurpriae, whiie of those who do, many stand a good chance to feel the effeota for daya, if lot for lite. We ask- «d the bert known police captain in New York city, the president of the old Police Athletic Club, whether he thought one-half of the whole twenty-frve hundred could run • mile at any pace wh h could actually be oaUedamn. After deliberating a little, he said he did not think they could. One of the most snooessfnl athletes on the force, in reply to the same question, said : ' I'll bet my neck against a jpurse that not one-third of them can do it. '^ Another, a magnificent looking man, standing over six feet three in height, and weighing upward of two hun- dred and fifty, not only strongly inclined to the same opinion, but, when urged to tell how successful he himpolf would probably be in such a trial, he g»ve, with a little sud- den colour in his cheeks, substantially, as follows, this most interesting inoident foom las own experience -. Standing in a rear room on the main floor of the station-house of the Preoinot, he -'"—■^ " SvSwMJi. isviug quickiy to t&e Street, a lady told him that she had been robbed of her pocket-book. While a >'ouDgperion glid- wg graoefitUy, and, as tiae seqneii pTov«d, qtlite fleetly, around the corner, lent force to the atatenient. Away weut the engine of the law, hiB mighty form bending to the work, with hia beat foot foremost. Turning up one of the broad avenue., the one hui2 dre< and twenty-tive feet or ao of the thief's atart had now nhrunk to aeventy-five, and. as the two aped on at a grand pace, w;^ll.*i)f*»K'^ that passed ihat way Enjoyed tae swift 'pursuit.' " Block after block was passed, but the gap would not close. Go as he would, do hiJI mightiest and his best, it was of no uae : that lawleas young man would some- how all the time manage to keep juat aeventy-hve feet to the fore. Four kl^ks are now done, and so is the policeman ; and bringing up all standing-blown, gasping, exhausted— he cannot even muster breath enough to about, but, reaching hia big hand out m front of him, and looking at tho voungperaon gently fleeting, with aeeming. ly unabated vigour, into the dim distance, he sadly points to him for that is all he is just now equal to. Fortunately for the in- teresto of justice and good order, that point IS 11 taken, for a brother officer sees it, u. Hingtothe occasion, dashes off after the iisguided young person up the avenue, a* .^l v" "•""'"i* ""'^.•urely.for the ktter. Still he has nearly a hundred feet start, and maybe this second guardian of the peaci will not stay any better than did his illuBcnoua predecessor. So down to it he settles again and the Btreet enjoya the f u r- . Block after block ahpa away and so lioes the official wind, for, at the end of four blocks more, no perceptible decrease of the gap having yet been made, patrolman number ^wo • "abuta "**i'i» L ^^.•. l*t«*»Uy. for he too cannot even yell, but like the first, striking a traeic position, he points to the i>,ng culprit And 18 justice to be cheatetl out of her vio- tun after all, even now, when she a second time u sure that she has reao ed the point » And IS this light-fint^ered aud light-heeled young person is to escape the minions of the law— and all Uiis in broad dayligut too, and nght on Sixth Avenue ? So it certainly sewBs, B»t stop ! Justice, after aU, is to prevaU, for lo 1 a third pursuer baa now caught the trail, and is off^like a fast mul- train. Have a care now, young man ! No brass buttons adorn your pursuer this time : bat the s«lf-appointed private citizen, now in your wake, runs as the wicked flee. Then is no cart-horse »« provide each of them, with a lasso, for short-rai^e work add initiate them in its uses at once ? In this way they could certainly make sure of one of those light heeled gen- try once in a while, perhaps— for example, one fond of lady's ear-rings. And who be- lieves that officers always report their fail- ures to oatch thieves, or that the public ever hears of one-half of such oases ! Let us see, too, where this physical inca- pacity may lead to graver consequences than the mere allowing a detected thief to run at large. In the great cities there have sprung up within a few years back stor^ouses for the safe-keeping of semirities, plate, im- portant papers, and other valuables. Hedged around with plates of steel, chronometer- locks, massive bolts, and several watchmen, and connected with the nearest police sta- t'on by wires so arranged that tiie doors oan* not be opened without sounding the alarm at the station-house, the public naturally {.ut their trust in them, and their property too. Within recent years we also hear far more than formerly of buiglara going not in pairs or threes, but in gangs of half a dozen or more, and of crAoking safes always thought impenetrable. Now, suppose that a descent were made on the largest one of these safe depositories in America, the one under the New York Stock Exohange, and by a dosten tirst-clabs cracksmen. Their business hours are generally between one and font in tiM morning. That they work with , wonderfnl sagacity, daring, and despatch, is attated by such brilli&nt perf ormanoea as that at the Northampton Bank robbery, or when they in a little, time, one morning, relieved the Manhattan Bank of a few miUions, and that right within a block of polioa head-quarters in New York oity. Suppose that, by cur 1? Hwd it not : is hopeless for 1, for iostanqe in ttcmpt to catoh ax, and would it eaoh of theia >rt-rai^e work n its unes could certainly ght heeled gen- ii — for example, And who be.- report their fail- t the publio ever ses? s physical inoa- nseqnenoes than I thief to run at lere have sprung storehouses for lies, plate, im- uables. Hedged L, chronometer- eral watchmen, rest j^lioe sta- it the doors can? ing the alarm at I natnriJly put X property too. hoar far more nag not in pairs ban a dozen or always thought B that a descent le of these safe one under the and by a dozen business hours ad four in the vith wonderful tch, is attested m as that at the or when they L relieved the ns, and that I head-quarters that, by collu- rs §et through Bulk' of Enxr of soldiers on Be or. I four who tiie inner doors, the police. At alarm sounds, ,. more or less drowsy officers start and run for the Stock Exchange, some eif;ht hundred feet away. Is there any especial reason why they should be any less exhausted when they get there than the two policemen who failed to catch the Sixth Avenue thief, or the two who let another on First Avenue run clear out of their sight ? The four blocks the former two policemen ran do not make much over eight hundred feet. Suppose that three or four, not half grown fellows like 'Sleepy' Dick, but stalwart desperadoes, used to rough work, quietly await the arrival of these worthy, but well-blown pRtrolmen. How long would it take the thieves to at least check the advance, if not also con- siderably impair the usefulness of men so nearly gone that they could not speak, and whose nands shook so that aiming a re- volver e£Pectively would be practically out of the question T And might not the Press justly have some pretty plain comments to make, then, on the physical inefficiency of our police force, iind wonder why it had not been insisted on long ago thtft they may be trained as men have to be in other callings, until they are fit for their work ? Hear Dr. Morgan, ia ' University Oars,' on fat and unwieldy men, and their nnUtness for emergeucies calling for strong and quick work : ' When, therefore, we hear of a man who, at twenty years of age, weighed 12 stone (168 pounds), and in after-hfe in- clining to corpulency, has reached the abnor- mal weight of 17 or 18 stone (238 or 252 pounds), we must not consider ti ai propor- tionately stronger ; on the contrary he should rather excite our pity and commiseration the five or six stone distributed over his body beifce composed wholly of adipose tissue. He is thus as cmnpletely enveloped in blubber as though he were a whale or a seaL His muscles being heavily weighted, his powers of locomotion are necessarily limited ; and, handicapped in this manner, it is no easy task for him to drag his un- wieldy frame on some sweltering 12tb of August over the trying inequalities of a Highland moor.' The broken- winded man, or a man out of wind, is almost as useless in an emergency calling for sharp and sudden work, as a brpken-winded horse. The standing around of the policeman, heavily shod and heavily clad, and the lazy, aimless walking, will never make him hardy, tough, and difficult to face, or likely not to use his club where a _ jnngj jjns«„ ?t;sb i=oiii«Bercf ri^oti it. Swoll- en hands and feet, and soft, flabby flesh will be the reanlt ; and tor the variety of sudden and dangerous work which he may be called upon to do at any moment he is not half fitted j 5 and if he trains no more for his work than he does now, he never will be. Again, in the matter of looks— not the least important, by any means, of the'^uali- fications of a priice-officer— are they all that they might be, and that they really ought to be? When a thousand of them, averaging two hundred pounds apiece, parade down Broad- way with brass buttons gleaming, and every belt well tilled, it is easy enough for Press or citizen to say, ' What a fine-looking body of men ! ' But now, notice them closely, and most of them are inereot, many are round- shouldered, and few are at once thoroughly well-built men and in good condition, being either loose-jointed, too fat, or too thin. Contrast their marching and bearing with that 'of the httle West Point batallion on parade, every man erect, clean-cut, precise, wiry, and athletic ; light and r'UDg, to be sure, but most hardy, quick, inii manly. Now, we know what it is to be Bvect. We soon discover that the bulk, the sunburn, and the uniforms have gone far towards making the favourable impres- sion, which ought to been better based, and that almost every one of the policemen is plainly faulty. Now, suppose every one of these twenty* five hundred men, besides being, as most of them already are, both courageous and faith- f ul in the performance of duty, was a sldl- ful and hard-hitting boxer, a good, steady, long-distance runner a fair wrestler, a strong swimmer, a sound, hale, thoroughly well-made man. Let the vicious classes once know — and how long would it take them to learn ? — that in a race between them and ths policeman the latter would be sure to win ; "?' *^« broken sleep, the stanted food, the bad ehoea, the long ? Jf"*"^" ''°°'*' ""1 th« l»ck of all com- K^f.!^^""* ??"'" ""* regime which. If the fat man could go through and retain hv corporosity, would make him welcome to retain It J if the thiu man could be up to llr'L^Kl'"'"^^ ? ^ ****'* ^^ """W .tind tar more than he looked equal to T But if either faded, out with him. There need be no fear tiiat good •ubatitutes could not be bad in abundance. This is no question of mere health, and symmetry of make, and reasonable strength as with the ordinary citizen. It is » matter of htneas for ordinary duties— duties often of very groat importance to the tmblic weal, which may spring np at any moment, and V hich caU for unusual physical resources. It IS a matter ot substituting for dangerous weapons, rashly wielded, and when that wielding is often wholly uncalled for. men who, m any ordinary street-brawl, need no weapon, and would scarcely think of using ^e, any mora than would a Morrissey. a aeenan, or a Hyer. " As nearly as possible in the centre of each four precincts m the larger cities hire a hall !!;^fK r^"**'*^ feet by f^rt ^„^t^^ j^ *• •r the better, well lighted ani ventilated »n«t e«Uy heated. Two hundred dollws carefully spent, would buy aU needed apj^'. J**li' *°'l ".»»«cb more would keep it swept and dusted, lighted and warmed. Twenty tove cents a month from each of four hun- dred policemen would be twelve hundred dollars a year, which would cover, beside wT '^iu"^"* "^^ "'"y"^ teicher M Z^' ..J^'tbe teacher need be with them but a httle while daily ; for, in about all the exercises necessary to make men good or- dinary runners and boxers, a teacher up to his work can drill the men in squads. What Miey want is not intricate and tachnwal toowledae, but plain, straightforward, swift hard wor\ and plenty of it, and the'condi- tion which keeps them easily up to it. Or mth some companion who can givehim all the exercise he wants, and on thl laternaTe days let an equal time be spent in running! not at r««ing pace, but stUl good lively work iLTl^""^ *bich brings |ood lunjs «5 annual athletic meeting, let picked men C^hZ^ P-Jonct contend in foot race,, l^th thii!^^,'""^ ^""S distances ; and, to give their work an even more practical turn, give some sneak-thief a reasowble start in s^Jh contests, and let the officers, S. fSl uniform of course, catch him if they can. Now the waistbands will begin to l^T .ndTcI' eiderably suiaUer measure of cloth wiU cZr armed and unaided, can whip almost half a dozen such flabby, untrained" unskilful fel w^nh" ^* "-^'^ **» **«• ^«' ♦very duty Zh^ TK..^^ .*"y "»""'«''* become his; whether light or heavy, mild or violent, he ^rJ^J" K* **' *l"»"^*'i ^ •lw«»t every respect than before, yet no better in his line than any good business man requires each person in his employ to be in his. no matter what their particular duties may be. t CHAPTER XII. SPriCIAL EXERCISB FOH ANY OIVKN MU8CLBS. vvvaxHiiy / Vv J ' •^ '-"WW gymnasiums ot the departmenL if omwjiu >;»;, could be msured. Then require "ea?h man to spend fifteen minutes there every ott^ day. spamE^-aftor he had the rudiment*- uiJ^ A "y"""*'™"! and thoroughly ohy. 810^ development not at all^oommon among Amerrcans and undeveloped, inerect. and weak bodies almost outnumber any other kmd the general want of familiarity with Sn'^?;^' '^^'''""P f^y 8'^«" muscles.^ brmgthem up to the fulness and strWth ^rj^ ^' I^Foof IS wanted of this, let the reader ask himself what special work he would choose to develop any^riven Mrt • the muscles of the (orearmf for^luTnce^ofthote of the front of tiie chest If he has ^ver p^d L:? V?"*'**" ■*" ^" P^-y^^l developiCt -and thousanas and tons of thousands have not-he may know one or two things which will brmg about the desired insult j Snd even air k"' *?f*"/*'^ the .gymnasiui a ZS iAtl r;^' "*'*" ^' ^"^P"''**^ *« find tt^t his time there was mamly spent in, aoc^. plishmg some particular feat or amounHf work rather thau iu bringing about Owsn^ cia development of any fzviL part. oTgenw al development of the wnole l)Jdv . JNow, while tb« exercises which brinin an v given set of muscles into play are verf ^^ merous, if a few can beVou^r,Z.I^: waica snau i>B «t once simple and plam.' and shall call either for inexpensive apLfatu^r none at aJl. which shall also enalTd^t I any one, by a littla energy and determina^n on the Uternate I pent in running, I good lively work good lungs and annual or lami- let picked nteu in foot race*, both les ; and, to give aotical turn, givt kble start in such 9, in full uniform r can. Now the isen, and a con- f cloth will cover a man who, un- tip almost half a d, unskilful f«l. For every duty ent become his, d or violent, he I in almofit every better in his line an requires each n his, no matter may be. « GIVKN MUSCLBS. thoroughly phy. it all common veloped, inereot, umber any other familiarity with a muscles, and 18 and strength Bven more sur- •f thi«, let the >ecial work he given Dart ; the jvtituce.or those lie has ever paid *l development thousands have t> thinits which Bsult ; and even lasium a good id to find that lent in. aooom- or amount of about the sptt- part, or gener- od.v. hich, brings any r are very nu- tuned tnntatlimr Md plain, and e apparatus or enable almost determina ien HOW TO GET STRONG, AND HOW TO STAY SO. K to bring up any linib' or musoles now weak, they nay prove of value. TO DXTBLOP THE LIG BEtOW THE EKXB. The main part of the leg below the knee, for instance, is composed of muscles which raise the heel. Staind erect, with the chest out, and shoulders down, keeping the knees all the time well sprung back, having the feet about three inches apart, with the toes turned slightly outward. Nr»w drop slowly down. Then repe»t. Next place the hand on the muscles ot the calf, and While at first not f?rm, feel them harden as you rise, and all doubt Ai to whether the exercise in question uses these muteles will speedily vanish. Continue this exercise at the same rate, keeping at it until vou have risen fifty times. Now, it w«'> n. be necessary, with most persons, t . to place the hand on these muscles t^ they are brouf^ht into play, for al . ,hat is beeoming very plain in another way, one that is bring, ing most conclusive proof to the mind — in- ternal evidence it might well be called. Un- less the calves are unusually strong, long before the one-hundredth effort there is an unmistakable ache in them, which in the majority of instances will cause the person to stop outright from sheer inability to pro- ceed. It has not taken much time to get a pretty thorough measure o what power there is in cue set of muscles at least. All doubts are gone from his mind now as to whether one exercise he knows will call into play the muscles of his leg below the knee or not. It is equally plain that it is not his forearm, or upper arm, or the back or front of his chest which has been in action, for none of these h»ve felt fatigue, the tire being all contined to the muscles in question. Again, had there been bbside him tWo men of nearly the same weight, but one of small and feeble calves, the other having them shapely and well-developed, is there any doubt which of the two could have kept at the exercise the longer, yet with the less fatigue T Few men need be told that a mus- tilo, unused to work at first, can gradually, by direct and systematic exercise, be strengthened ; but not a few there are who are unaware that with the new strength comes inoreM#i sise as well. ■ Yet, to those familiar with athletic work, it is as plain m that y a must have your eyes open if you want to see. A gentleman of aUr acquaintance, of magaigcetiii •iiusuular and vital development, was not satisfied with the girth «€ hivctflvcn, whieh Was !4tinches. At«nr «ttggoiit|io(ii he began praotisfaig this ^-»«:!;Si 56 HOW TO GET STBONG, 4ND BOW TO STAY SO. •',5, spnng, »nd perforins ' a ruqnuiK fl»t-foot«d. But the little fellow, heth^*- walking, stand' 10^, or running, ia forever on kia toes, and with hia knees sprung well back. The former baa rather slim legs and no great calf ; the latter beautifully developed o«Jlve«i, round, full, and symmetrical, noticoAbly large for a boy of his size and age. Again, work, harder, and telling more di- rectly on tbe calves, and hence calcukted to increase their size and strength faster even than any of these, is hopping on one foot— a really grand exercise, and ,ne of the speedi est for bnnging strong legs and a springy step. There is not the relief in it that there IS in walking or running. There the rest is nea' ly twice as long as here. Here the work 18 almost continuous, and soon tirea the strongest muscles. Jumping also exercises these muscles powerfully, ai.d, practised steadily, soon brihga them up. Well do- veloped and strong, these muscltis are of great value in danoini;, adding astonishingly to the eaae and grace so valued in this accom- gi:shment, and to endurance aa well, lorsebaok riding, where the foot IS pushed but a litde way into the stirrup, and the whoio weight thus thrown on the toes; rowing, especially with the sliding aeat, where the fejt press hard against the stretcher; leaping; ordinary walking uphill, and walking on the toes alone— these ail call thebe muscles into most vigorous play, and, when. practised steadily and with energy, are among the most rapid means known for increasing, not the strength of the calves alone, but their girth as weU. Try a summer of- mouuUin climbing. Look at the men who spend their lives at it Notice the best stayers in the Alpine clubs, and almost invariably they are found to have lar^e and powerful calves, especially where their knees are not bent much in stepping In a personal sketch of Bendigo, the once celebrated British prizefighter (now a quiet Chnatian man), much etreaa was laid on the fact that his calves measured a clean sixteen inches about. Yet, to show that gentlemen are wmetimes quite aa atrong in giving direc- tions as prize-fighters, look at Professor Maolaren's own memorandum of not only what a splendid pair of leg* he himself had at the Stan, but what a litt.e mountain chmbingdul for them ; for he says that in four months of Alpine walking, averaging j nine hours a day, his oalvaawent up from ' sixteen inches to seventeen end a quarter ■ and his thighs from twenty-three and a half inches tn tvrantv.Rvt, T« ;».*._ -- .- *■ ««»TW£f-jT7s Clearer home are sought, and yet where neither anything like the time MaoUrra took was given to it, nor any of the very aevere work of the gentleman referred to a littl* torlier ^ok at what Dr. Sargent aocompUslS! noi 7tL^L"^^^7 '""" ''"* ^"'^ t^o fired! at Bowdoui College, not «viug aina hours a day to It, but only 'haff aalour a da^ ^r times a week, for a perit^ of sfx months^' In this very brie^ti,^, and by SS^f.V"'?,""/' u^« '»'='«"««i the averagi mrth of the calf of these whole two hundrSl teen and a quarter. There was on« nnrii working ,ou? hours a week i^d of'^ f^ mnS?'''.*"-'^ for one year in,1^d of s" tT"^*, "^^^ •''?rea8ed his calves f^mtWr^ teen and a half inches to fifteen --anactual «"Vf/ quarter of an inch more i^Jwo hundred and eight hours of exeroisTmucK which was given to other musoC Tndd.U not tell on the calves, than Maclaren made n nine hundred hours of work, mostorwhich kept these muscles in very active play In a^l exercises for these muscles indaad inallfoot-work. -hoe. should bl^^'riwU J soles broad enough to p.event the elightost r^^J^T'^.f *^* foot.*^andso giving eve? part of It its natural play. " ^ h«w'I"'i!"""\^"*' other prominent muscle beloTjr the knee, that in front, running down ih?« i.^*ti^ ^""/' ** " «"«" ^on^. and omit this httle muscle and the work which oaUTit into play, and there is somethbg wantinir something the lack of which caus«a Iwk of symmetry. Fast walking when one is un- Zu^'h *!P^*?:"y ^J**" thrCes are held pretty straight, will work this mnsqle so vigorously as to make it sore. But a plain, safe, and simple exercise for it. yet one which, If protracted, will soorswVS into notice, and give it unwonted strength and beauty, is efi-ected by stooping dowfw low as possible, the feet being but a few ilwL"?'^' "*^ *^« heel, ^never Vkig allowed to nse even a quarter of an inch off aton'cT.li^e'd!''''^^^'' '"'' "^ -"'« ^ Laying any weight on the foot, and lift- ing it clear no m the ground, wiU also call on this muscle. So will fastening the feet into straps, like those on a boot-s&etcher or rowing-weight. and swaying the body of the sitter back and forth; for these muscles have heavy work to do to aid in pullingTs body forward, so that the rower may Fea^ his hands out over his toes for a new itrok^ Simply standing on one foot,fir8t holdina th» otner clear off the floor, and then diawiirit up aa nttar as possible to the front of it. ow„ aasie, a^ia iuen opening it as wide as you can. wiU be found a safe and reaSUuJ effective way of bringing forward ZTsiafi but useful musole; wShe walking on tS* » little 6Arlier, coinpliehe^, not th two hundred, iug ainu hours »a hour a d»y, period ot six II time, and by led the average 'e two hundred inches to thir- waa one pupil, nstead of four iu«itead of six Ivea Ijom thir- teen— ^an actual more in two iroise, much ot aoles, and did clarenmade iq most of which iveplay. iUacTes, indeed be worn with i the sliijhtest ) giving every ninent muscle running down bone. Deve- me, and omit which calls it Jug wanting, jauses a lack len one is uo- lie knees are ; this muscle Bore. But a e for it, yet soon swell it >ed strength )ing down as i but a few never being i an inch off us muscle is »t, and lift, ill also call ing the feet stretcher or body of the Me muscles puUing th« r may reach new stroke, holding ihJK 1 drawing it t of ita nxrn ride as you reasonably 1 thissmaU ing on the HOW TO GET STRONG, AND HOW TO STAY SO. 87 heeli, with the toes drawn up high, is simpler yet. For those who want to run heavy risks, and are not contented with any «xe>"oise which does not threaten their necks, hani;ing by the toes from a horizontal or trajteze bar will be found to just fill the b>lL WORK FOa THE FRONT OF THE THIQH. The muaoles of the front thigh have a most intimate connection with those already men- tioned, and, for ordinary purposes, a fair development of them is more necessary than of those below the knee. In common walk- ing, for instance, while the oalf gets some- thing to do, the thigh gets far more, especial- ly when the step is low anJ flat, and the heel never raised far from the ground. A man will often have large and strong thighs, and yet but indifferent calves. A pro- minent Harvard oarsman, a strong and fast walker, and a man of magnificent develop- ment in most points, was once examined oarefuUy by Greenough, the sculptor. ' I should know you were an American,' said he, ' because you have no calves ; ' and, in- deed, his mistake in developing splendid Arms, and trunk, and thighs, and forgetting all about the calves, is far too common a one among onr athletes to-day ; though the prommence they are beginring to give to running helps mend matters in this resp^'ust. Scarcely any muscles are easier brought into action than those of the upper or front thigh. Stand erect, with hesui and cfa^st high, and the feet abont six inches apart. Now, bend the knees a little, say until the head has dropped vertically six inches. Then rise to the perpendicular again. Repeat a few times, <\nd it will not be long till these muscles will be felt to be' in lively action, and this exercise prolonged will make them ache. But this movement is very much akin to that in dancing, the latter being the harder of the two, because the weight is first on one foot, then on the other, wbiie in the former it is always on both. Again, instead of atooping for a few inches only, start as before, with head and neck rigidly erect, and now stoop all the way down; then rise a{:cain. Continue this movement several times, and generally at first a few re- Sstitions will be found to be quite enough, y-and-by, as the strength increases, so should the number ; and, if time is to be saved and the work condensed, keep dumb- bells, say of a tenth of your own weight, in the hands daring the operation. A more severe tax yet is had by holding one far out, either in front or back, and then stooping down wholly on the other foot. Few can do this many times, and most per- sons cannot do it at all. For swiftly bring, ing np a thigh at present weaker than its mate, and so restoring the symmetry which should always have been tAere, this work is alniost unparalleled. Jumping itself, either high or flat, is ad* mirable for the thighs. Charles Astor Bris- ted, in his ' Five Years in an English Univer- sity,' says that he atone time took to jump- ing, and was astounded at the rapid progress he made in a branch of athletics at which be. fore he had been no good. Maolaren ?ays that hardly any work will quicker bring up the whole legs ; but this will probably ''prove truer whore a large number of moderate jumps are taken daily, than where a few ex- treme efforts are made. Both fast walking and running bring vig- orous action to these muscles : slow walking does little for them, hence the number of weak, undeveloped thighs among men who do little or no quick foot-work. A man, too, whose body is light and thin, may do a deal of fast walking without greatly enlarging his thighs, beoauae they have comparatively little to carry. But let him, after first get. ting thoroughly used to fast and continued walking, carry weight awhile, say a twentv- five p'.mnd bag of shot or sand, or n small boy, on his back, or dumb-bells in his hands — of course, on a gymnasium track, or some other course whore his acfe' j will be under- stood — andho will find that the new work will Eoon tell, as would, also, long-distance mn- ing, even though not weighted, as Rowell so eminently shows. Good, stiff iong-distanoe walking is excel- lent for the front thigh , but vunniog is better, especially when done as it ought to be, namely, not flat-footed, but with the heel never touching the ground. Any scit of running or Walking, at any paae protract- ed enough to Iwing mod-^ atcly tired musole will teJl, especially on tht«e in question ; while severe work over a long diistauce will give them a grettt task, and the oonsequepi ability and size. Many a man may do a little desultory running daily, perhaps for a week or two together once a year, and nofc find his thighs enlarge or toughen materially. But let him put in a f«w minutes each day, for several months together, at steady smnrt runuirg, as ita as he can, and go comfort* ably, and now, besides the work becoming easy, comes the desired size and strength as well. The hopping, which was so good for the o^ves. is hardlv less so for IKsaa ^r""^^s~ and i« one of the best possible movements to develop them in the shortest time. Dancing, long oo tinned, also teth here, as an acquainttuce of ours found, who used to lead the German frequently at Newport ; 68 HOW TO GET STRONG. Ax\I) HOW TO STAY 80. ' i '. for, though, far from being «b Athlete, he Mid that he daily ran a mile during the seaaoD, just to keep hia I^s in good order for the duties hi^oaition demanded. A more moderate exetciae than the ran- iu« though not always ao available, is walk- ing uphilL This, beaidea, as already men- tinned, doing so much for the calres, tella directly and markedly on the thighs as well. Skating makes a pleasant aubatitnte for walking during a part of the colder months, and, when. much diatance is covered daily briags strong and shapely thighs. The farmer and the labouring man, in all their heavier work done stooping over their ***f ■— 'uch as lifting, shovelling, picking, and mowing— use the thighs much, but keep them so long fixed in one position, with little ' or no varying eierciae to supple and limber them and tbe joints, that both gradually atitten, and their instep soon begins to lack elasticity, which tendency is too often in- creased by heavy, atiff, and unwieldy Swinging forward when rowing, either in a boat or at the toe-straps, after lirat awing- ing far back, takes these upper muscles in a way quite the reverse of their ordinary use. tney now aiding to pull the whole trunk for' '•^'JY; ""^ *" *o'*'>8 liJie two long hooks. All lifting of heavy objects from the ground, standing in almost any position, tells heavily on these muscles, bemg about the severest momentary test they can have, greater even than jump ing. But occasional heavy lifting tends rather to harden than to rapidly increase its size, protracteii effort at lighter but good- sized weights doing the latter to better ad- vantage. Brisk horseback-riding keeps these mus- cles very actively employed. Every sort of work which calls for frequent stooping down does the same. Persons who Uke short steps, and many of them, if they walk with vigour, are likely to have legs thicker and stouter everywhere than they who stride out far but make the whole step as easy for them- selves AS possible. Hardly any of the muscles are so useful and valuable as these. One may have weak arms and truak, yet with strong thighs he he can walk a long distance daily, and not be nearly ao fatigued a« those much atronger elsewhere and weaker here,and,aa many men tion to take no other sort of gait, soon im- prove the strength and shape of hisJhiJhr AS hoppiug on one foot is a «t»iftTrav to develop th„calf. so frequent sWinJdoiS as low ad possible and rising aKain,*^dSly iS them, IS the sure way tos|)eedly enlarge and strengthen the thighs. ^ TO KNLAKOE THB UNDER THIGH. The muscles of the under thigh do not tret nearly so much to do as those^'in front "n many peraou. seeming almost not to e^t. A bad walk with the kuees always slightlv bent, IS partly accountable for this : and a man aocustomed to such a walk, and tryinu suddenly to walk erect, with hiil kneeslrm^. lyknit^ and bowed slightly back, soon tires £Zw^ */ the ope^tion, wJaich, to one in iaturS * ^^ *"^** *^"* "^'^ ^*^« The exerciae already recommended, of presaingtho sole of the foot hard on the ground just as It leaves it, ,s scarcely mor« beneficial to the muscles of the calf than to these 5 likewise walking uphill, that tellina hnely on them. Standing as does the West Pointer in hi. setting-up drill, and. with ^ft ^u^^u *'"V *'"V"'« *" touoh the floor with the hands, tells in this region. Fast- ening a weight of any sort, a dumb-bell or flat-iron, to the ankle, say with a strap or towel, and raising the foot as high up back- ward and outward as posaible, and repeat- Uig tiU tired; putting the foot in the ' .. die of the pulling. weight and frequency drawing ,t far down ; or, standing with ^^ »? J*« ^*". »nd placing tfe heel awinst the base-board of the r(Sm, or any sohd vertical surface, and pressing hard many times- -these all tell on this hidden under muscle, which, small as it is, is a most essential one, and especially iu looks While running with the foot thrown high be- nmd, excels them all. J ^ TO STEBNQTHKN THE SIDIS OF TH« WAIST. have little or no other exercise than walkint" w^TkiXr-T' """^- "'«"■■"«■ ""e, »» m fast they «e often contented with JaiJ^ dele "§! sTS of th« LTr"*' u**"* '^^'^^^' »* »»»• menthere, and practically none of any ac^ I work l*^^-*'?"'>»7«. ^P' ^^ ^^e time at But while the legs have been so aetivelv engaged, there are other parte which have not been idle so that the same work brinaa other Btrength as well. In every stim takei. and especially every vigorous one, S4 in fast walking or in runnimr. the muscles at t-uauB oiS6wii6i«. it is astonishing, too, to notice ho«r a man accustomed to a poor ■hamblmg sort of » gait wiU, with strict at- tention to taking a clean and strong step over |mmiir.A«4 stooping down »K»in, d»iljr, at erentnaliy with )dly enlarge aud K THIOH. bigh do not gat se in front, in i not to exist, ■Iwaya slightly T this ; and a Ik, and trying tiis knees tinam ick, 80UU tiren lich, to one in IK ago became mmended, of hard on the Bcaroely mor* oalf than to that telling oes the West il, and, with loh the floor egion. Fast, a dumb-bell rith a strap or ighup back- and repeat- ; in the ' > . d frequeniuy ;aading with ing the heel room, or any iressiug hard this hidden M it is, is a >ly in looks, awn high be- IHK WAIST. so actively which have Work brings KSt«)p taken, e, as in fast Bcles at the the time at ITS bsing to md see hi» side as h» ist. Were sneh a on* to pntotise daily ho^qting straight ahead, on one foot, and then on t£e other, until he oonld by -and- by so cover half a mile without faiigtto, he would find his swaying propensity fast disappearing ; and if he has been troubled with a feeble or unshapely w»ii«, that also will have gradually changed, until at the end it has become firm and well> ■et the Eastern porter, with his huge weight of luffgage , or the carrier at the meat-market, who uionlden a whole side or moT« of beef and marches off witb it. The«e men soon get great and ^nsual power in thMe side muscles. Wrestlin|[ also, whether Cornish or Graaco- Roman, or indeed almost any sort, tellf direetly fand severely here. If oma prefers to use apparatus made specially, the -!■'■ 1'^'. Take the long balanoing-pole of the tight- rope walker, and try to walk a rope awhile, . or try the more simple experiment of walk- ling on the railroad rail, and these muscles wTS tHr Oi5-3e UuCOBftmOaiy busy. rfciii'O the professional tight-rope man, and see how strong he is here, especially when to the weight of his own body he vdds another, as did Farini when he carried »• man on his shoulders acfoaa the Niagara River ; or as cut No. 6 shows a simple device of Dr. Sargent's, which he made purposely to bring up and stren^hen these mnacles. ssanaiag in fronii .^A ii, with head and neck erect and chest out, and grasping the ends of the bar A. A, the operator simply turns, first well up to the right, then to the left, and then repeats the movements until «0 HOW TO, GET 8TB0KG. AND HOW TO STAY SO. ^1 ■ i •trapi B B ttretok mor» ud more, of oourro ««ttin8*Mfer the the fwther the b^ U tSd B^ter»pplttnoe«for improving thewValu* SJtrd^bTri" "^ ^'^ witUtTJ^'Sf THK ABDOMINAL MPSCLKS. thfTJ^J^T '""^"^^ *" the muscles which the foot-work arouses to action. Take th« Sem ^T^K-^^y 'i^P ^""^"■•d mo^ It-TvS ^® ^?8*'®'" *"d "ore energetic the the position of the two hands of a ol^k at two mmntes past six jrivino him tir »nce of beinlweak here^Bn? J^W^""- Wgh step tifta the £,dy slifh^tackTn^ gives these mnscles so much to do th^t'th«„ 5 "ne"of"7he°mr"r ^-^ *»>«•-« » the**' woVto'Tar P£"*"'"' «d in o^elr'h^s'/oVtm^^t.'^tt"; tht. l^pper," on the track in (So n*^ ' more, pcrJutps, thaa thia »•» »..**_ m action. »l«ogive.fhe.,lX.S'"X"S' tal organs ample nlav • f or = „i . T^" *AN EMBRYO O'leAKY son^Avenue LMor"fv ^'''^'S' Denotand Madi- neighbourhood have bee>^"HHi?^ ^^^ °^ ^^^ track. Every dav dnJifa !!# ""''^'"K as a race- 8currylDgro"nd the t?^£f„»'**^"' ™»y be seen besttiMie ever known Ye«?iS3' on making the five-mile walk was f n nr^®**"^*^*?. afternoon a ed by a verv am*?? h^ J °^^^' ^'"'"h was head" the atteEoffhe bZktrn^ilr*«'K°"»?« attracted rapid and easy gait Hetpnt ol''''^'V«,?'^"'y contestants, an! Anally dtott^-^fu^'tte »*.»>«r •^PiZ-d won m the tfme oM§^^ t""" ^^ ^^^ 1 on. he'?»,X;olJ„'^thl'i?f^l°' ^'^^ '»<"'«"- one-seventh of a mSS) in im t^^ ySf^^^^^'cl?.!* very erect, stens lit a ?.t *'>dl5s. He walks lit Bast FwtyS-sM !f; hfi***"*^ *' ^o. a professional walk so th^f ht^^ .Pf^^*" 8«en are his own Wif h'iw» 1 ' his walking ideas to become a NaM^^illar"""" ^" "^''^ '^ o. i»y matter of oor- AtMT how inaiiy ralkedt « remrit. of earrying tMe > baaidea giviDg x)ai for viffarons oh and other Ti- ft glance at the hinness of flank at the waist in and so common nilea of the race, boy, only eleven eet nine inches Jwquired-for it lis sensible step nth astonishing iwing sketch of w York Herald olish in the ex. lf-a;rown young- it is doubtful if can match such e so young : IRY. Depot and Madl- nd Forty-fourth 1 the boys of the izing as a race- ;m may be seen t on making the ay afternoon a vhich was head- once attracted )y his peculiarly sad of the other 3 ihtm by two I. 2s. of the lookers- : once (which is 1158. He walks and does not us time is atlll hat he is only eet nine inches ry long step, it was learned esiding at No. las never seen walking Ideas oehe bids fair ' bringing up I equally easy jhts, placing w sway the ig the hand >i how they tp screwed to 10 tha^ eaoh HointOk and it inches high the rowing. resnlt with HOW TO GET STRONG, AND HOW TO STAY SOi 61 )' .,..,). -'-;•? .iM - -I Sitting on one of the paraUel ban in the gymnasium, and plaeiag beth feet under the other, and now dropping the body back until it is horizontal, then nsi g to vertical and Mpeating. it very hard work fof these ab. dominal masclei, and should only be pra«. tised by those already strong here. These muscles are brought into direct and 'f: ifpjf-fi :>tH .Vtl'H' Or this time keep the legs down, and, first -filling the chest, now draw the body up until yon are sitting erect.< Then drop slowly back, and repeat. This will be likely to take even less time than did the other, but it will tremendously on these musdes. * Indeed, mostpeoidd are so weak inthemi that they van hnrdiy do this «iice. Yet men who have them' strong sad welUtimined will He flat on -their backs on the floor or gymnasium mm^ and ^iHiiltt ssm± ft!!!! bsl^ 4.1.^;- «— i-i-- taking a two-hnndred-ponnd man, lying across their cheat at right angles with it will raise him severid times tilf they are in «rect sitting posture^' ' vigorous play in rowing, to snch an extent that no man Who hsS them weak can be a fast oarsman over any ordinary racing dis- tance, indeed, this is the very region where young roA^ers, otherwise strong, and seem- ingly fit for hard, faM work, give out first. Every time' the foot is raised in running, these musele* are called to »otiv« dnty far more than'in walking, and the high, strong, sharp step works thesn severely^ so that no Sail Tfcai aero couid be a fast luuuur trHh good action. Jumping, vaulting, leaping, all bring them into sadden, spasmodic, al- most violent action. Let a man mow awhile, when unnsed to it, and see how soon it tells '^""""^V^fi'fl 02 HOW TO GET STRONG, AND H'^W TO STAY SO. d»y from the twiatiog motion. -.n.„? ^^ invention purpoMly for thoM mn»ole.ia»l«,oneof3»rM5vron the fol- ?! ♦♦. "^^'u*""! '•*'»•'■• «*• on it. when A is • httle bwk of yerticJ. «) m, f^ ^Unoe' • ?n tte '"'^ "^ *•>;? •°8'« A BA. With feet w.!5 ^"u'*?* ^ ^' ''« "**y" gently for- fTtfi^'^ii.'"*'^." '""8 •« he can withont S!^^^i fi^f ^'^l ^ " ^'°VV'>^ lower and loww. until finaHy it » on a level with A. Or a ft!li?i*„SY *!? P'f *^. °^«"' the forehead and fMtened to A, and with the feet in the toe- •trapa the person may lift hie body up till vertical, drawing the weight p witL him a« COUNTERWORK TOR THE ABDOMINAL MOTWLM. tl.?ll5®"-^ ?" *''*' exerciaee just named for the abdominal muscles, while they make r.«^w?''*,"'^i*°'^''°™*' **""i to contract ■edentanr hfe mphned to stoop a little for- Ik- u^'v'f ?**"•«' ■«"no "^ork is needed which shiJl stretch these muscles, and aid in restonng them to their natural length. hi^Jlfn **T*-,^ ^T ?n»«»n»»y draw the head and shoulders backward until a far past the vertical as possible. Return slowly to erect position. In the drawing back, these muscles were s.retcheu to a greater len«th than usual, and in those who accus- torn themselves to drawing far back in this way, like the contortionists of the circus, these muscles grow wonderfully elastic, such men being able not only to touch their heads to their heels: but now and then to go farther yet, and drink water from a tumbfer aet be- tween their feet. But while there is no need of such extreme work, moderate performance in this way di- reotly tends to stretch and lengthen muscles which, in the great majority of people, are somewhat cramped and shortened by habi. -?.h ■*»''f"''8' "t*>°«. or lying with the back if- uf,* o'"»ln»o»t curved outward, insteatl of slightly hollowed in, and with consequent Mnking of the chest All work aboV^ the h«Ml, such as swinging clubs, or an axe or !;t^*iL*ru"*°? "» dnmbbeUs^ especially whMi both handi go up together ; swinging SA f^ fr*"" ™P« ««^' 0' pulling the body up till the chin touches the hands; standing with back t» the pulley-weights «.d taking the handle, in the ^d,, and starting with them high over head. th«n pncnjDg Lhe hands far out forward f 'stand- mgtwoor three feet from the wall, and, placing the hands side by side against it about aa high up as your diouldera, , throw- ing the chest Mfar forward as pouiblti the hanhng d.^ru ropes by the sailor; tb* oeUiig- work of the plasterer and the paiatw, andtiehke-theseaU do excellent wrvioe m bruiging w> these important musolea the imgtb and elasticity they ough to have, and so contributing materiaUy to the erect car- nage of the body. AU kinds of pushing Wit), the hands, such as one does in putting them against o.iy heavy substance and try- wg to push It before him, striking out in hoxing, in fencing, or single-stick, with anmb bells, or m swimming, are capital • while the drawing of the head and shoulders u'^'i/*^^; " '" '^»'»K to »''o»d • blow, directiS'^ ■urpasaed as an aid in thi^ TO BKIAROK AND OIVB POWIR TO THE LOINS. Before leaving the waist, there is one more set of muscles, which demand atten- tion ; and if one has them weak, no matter how strong he may be elsewhere, he is weak in a place where he can ill aflford to be, and that IS in the loins, or in the main muscles m the small of the back, running ud and down at each side of the spine. In ma'ny of the heavier grades of manual labour these muscles have a Lirge share of work to do. All stooping over, when lifting is done with a spade or fork, or bar, whether the knees are held straight or bent, or lifting any weight directly in the hands, horiaontal pulling on a pulley, weight, rope, or oar-in Short, nearly every qprt of work where the back IS actively employed, keeps these muscles thorougly active. You cannot bend over without using them. Weed awhile, and. unless already strong in the loins, they will ache. ^ s uo A labouring man weak here would hardly be worth hiring. A rowing- man weak here could never be a first-rate oar till he had if u- *^"y *•'* weakness. Heenan. with all his grand physique, his tremendous striking.power, his massive development above the waist, would not have been nearly a. enduring an oar as the sturdier, barrel. p *** iu .*?7"'7' or as the broad-loined Kenforth did make. Strong loins are al- ^*y*de«fable. He who has them, and i» called era in any sudden emergeney toilift any heavy weight, as the prostrate fonn of one who haa faUen in a swoon, for instance, w far less likely to work himself serious, Tf not permanent, injury here than he who has .,„„asiicti auuaaaeveiopiu. , DEVELOraOeNT ABOVE THE WAIST. ' Little or no work ha« been suggested, so "^1 rr.jkis, »? ihoaldart,. throw- 'vd u poMibli; ' th« Mulor ; th* ir and the p«int«r, excellent Mrvice bant musolea ttie lugh to have, and to the erect car- lindi of pushing 3 does in patting ibstAnoe and try- striking; out in ingle-stick, with ng, are .apital ; ad and shoulders to avoid a blow, M an aid in this R ro THB Loisa, t, there is one demand atten- weak, no matter here, he is weak fiford to be, and e main muaoles 'unning up and «. In many of al labour these of work to do. ing is done with , whether the bent, or liftina mds, horiaontal rope, or oar — in ork where the keeps these Yon cannot them. Weed strong in the B would hardly ]an weak here >ar till he had Heenan, with is tremendous development >ve been nearly ardier, barrel- a broad-loined loins are al- them, and is rgeney toilift Jtrate fMsn of > for instance, leif serious, if »n he who has 5 WAIST. anggested, so HOW TO GET aTRONG, AND HOW TO STAT 80. 6S far, aimed purposely to develop any muscles above the waist Indeed, it is no uncommon thing, especially among English- men, to find a man of very strong legs and waist, yet with but an inilifferent chest and shoulders, and positively poor arms. Canon Kingsley had discovered this when he said to the British clergy, ' I should be ashamed of be- ing weak. I oould not do half the little good I do here if it were not for that strength and ac- tivity which some consider ooarM and degrad- ing. Many clergymen would half kiU them- selves if they did whit I do. And though they might walk al)out as much, they would neglect exercise of the arms and chest, and become dyspeptic or consumptive.' Let us look at a few things which would have proved useful to the brave ciMimrn pu- pils. The connection between the arms and the muscles, both on the front and bock of the chest, is so close that it is practically im- the stren^h increases, substituting larger ones, until, they weigh, say, one-tenth of hi- or her weight, there is scarcely a muscle above the belt which cannot, by steady and systematic workjit never over half an hour daily, be rounded and strengthened up tO' what it ought to he in a thoroughly develop- ed, strong, and efficient person of its owner** sex, size, and age. riLLINO OUT THK SHOULDBRB AKD OTPKR BACK. Notice now what these dumb-bells can do- for the shoulders and upper back. Stand erect again with the head up and chest high (in all these exercises stand erect where it it possible), and have the dumb. bells in the hands hauf^.^q; easily at the sides. Now carry them sl6w!y backward and up- wards, keeping the annci strk^ght at the el- bows, and parallel, until the h \nds are about possible to have arms thoroughly developed, and not have all the trunk mosoles above' the waist equally so. Fortunately, as in foot- work, the exercise to develop these mnsoles wi Chout having to resort to expensive appa- oierous. > With a pair of dumb-bells, at first weigh- ting not over one-twenty-fifth of what he or she does who uses them, and gradually, as as high as they can well go. Hold the ? there a moment, then drop them slowly to- the sides. Do it again, and keep on nntil yon feel like stopping. Note the spot where you feel it, and you wfll find that the under Vr* XUIIvl I2IU3CICS CI wSw p^rw SI mHw X3&C5i'C-nZX which is above the elbow, also those on the shoulder blade, and the large muscles of the back directly under the arms, have been the ones in action. Laying one dumb-bell down, .i"*l I .-^ !M HOW TO OBT STHONG. AND HOW TO STAT SO. g ' now repwt th* ^wve •z«roiM mth the i«. ZIZ"" 1°"; ^l *">''• "«»»» '••"J hi. time pUoinr he lelt h*nd on th« bwk jast undw the ngut arm, or on the inner portion of the tnoep. or upper muMlei of th.t right .rm. Th«emu«ee'w.U be found viKor.,ly" ZhIVm'^.T,'^*"'"* '"°" •"*> moro the hifd up! '•"•'""'^ "' *^« '""K"' it " A little of this work dwly, begun with the hghter dumb-ballB. and incVe-fd grS •I V by adding to the number of .troteg "r UK.ng larger lellB, or both, and long Wore the yearm out. if the perron i. .t^y a„d KX"*^ •' it deoi^d inore«rr/ tSe l«iu''** ul*"*".""" '^'"»«> "'ith the dumb- bell, could have been done nearly or quitTa. well w.th any other .mall, compact bSdy " the same weight which could be easilv graaped by the hand., such a. Tpafr o^ e'^efThaT™^'^'''.*-'^*'''-*"'''''''-'*^^^^^^^^ WherPth '.^•"'''?,7''[ '^«""«' convenient. one really means to get the.e or any other mu«cle. .trong «,d handaome, the w^y i. really 8urpri.inBly,implo and ea«y ^ JNow, lo.tead of using the dumb-belU stand erect, facing the pulley-weighto at t he «y.nna.,um, or at home if yon have them taking care only that they weigh at W handles, draw them far back and up the hands mother words, doing preoi.elTwhat SiTffc'' *'* •'«'''• "^ '^« «- ""l2 Rowing, either at the oar or the rowing, weights, won., have told equally har^ „ * these muscles, and as already pointed out on 3aidiririf "'•,*•'* "* of th^L"; with th« ^ n development as it would not with the bells or weights. It would also broaden the shoulders and spread tTem apart «ercisr^rt' fr '^•"""^ '^y «*»•«' kn'^wn tf!^^l1v *' '"H*" «y other single exer- cise calling certain muscles into play and wrn^"****" ^•"«' *"•'•"' - -ubstZaSy one sonlyexerc.se. as is too often the case Iliil r'"?"'"' •' ''""«" » P»rti«l and one! look to„^r'°Pf ^1*u' '""'''°» **»« P"t« »«^ ih« ,«-f K '^^^T t^" '*"•*• **•* fact being that the rest have not been brought up a. fist as broad and strong, and often, even if it l/ constant rowing warn, his 'shoalders f . "l If nH *".!' t?J>ds dirlRly to make him a round-shouldered ma; («« figure one on page twelve! whii- th- - FhTtJS^ ^ no development, the inner part of the tnoepe or baok-arm alone being called to | Mvere duty, bat the balk being almoit idla. Courtney, the greatest «,ulle? thT United »Bg SIX feet and half an noh in haiakt •trongly made in most part J mS Z^Sa ordinarily nearly a hund^';i.d 1^ i^^ roirll'rm''"*, "^''"jr /r'"?''"*- little for the upper arm ; for while his forearm is almost rTrth'^^tt"* "-""y ''''^- ^-^" Z bfrelv' r^tl T'^' •■•"• 'l-wWed up, parelj reaches fourteen. A well.nm portionecTarm of which th« foreaJ*S, thirteen, should measure above M ^Uen •nd a quarter. Again, while Courtn^" forearm feels sinewy and h..,d. the nnwr i! not nearly so hard, and doe „ not givrth! KhT ;:,?'^"«. -r ^"^ -*i/s«vi ;• ais Chest, too, i. not so ^large by over two KaTm" ""«^* '"'^ ^•*'' * thrrteen'iiTh beft"t1f« *''*''?/'"'■*!."• ^*'^ *•»« dumb, belle, the weights, and the oar. all the voca. tion. which cause one to stop oyer S farmer tlTL" """'* ^^ those' oHhS farmer, the labourer, and of the artisan ^ the heavier kinds of work-tell on thew nrSidTo^S 1 •*^'' "Pr ^ •'"•' "-d the i" ner side of the triceps, too ofcen bringiuK as front LP^'""'^'^'"'^*'*'- »'«tter ba^kfha" lTf?L fc "'^""•''? **»«» '«"» »°d carriage. Lifting heavy weiglita where one stanS nearly erect, as when practising on the lift? TO OBTAIN A GOOD BICKPS. Side? ^^^ Z^^^ the dumb-bells down at the !S) " »*^**''*' '*"« them slowly and steadily m front untU they nearly touch the tt^hfr *'*"l"J'^*"y- ' ""» ' them-hofd 5j the head up, the neck rigidly erect ani the chest expanded to itf very utmost Now lower the belts slowly to the sWes •gam, and repeat, and so continue In i vei7 few minutes, often less than three von wiU want to stop. The bicepsmu8X.^o* those forming the front of the upper .r'ml are getting the work this time, and by ^ otoo*h''*?*''"\*^'" '" *ction?heL?d mn^M ^ •""■• '* " **««'«« '<>''nd that thS muscle isgrowuig quite hard. '"' weitiri«lt"l^"h" r. *'*''" convenient weight IS at hand. plac6 one hand in lihe fc\°'*,ir'""''T^ »"*»d with the upper hMid, holdinjg the chest stnbbornlv ™*4 fjiiz avT&j «.itii tue lower hand. and. 'whs^ It reaches thte shoulder, lower'it dowhrr. EfnnI -i^ ^Sl^^f •«**». ""d «» con- tinue, l-hu will be found a go6d thing to Ming almoat idl*. alter the United l»fKa oiM, ■tand- B inuh in height, t«. Mid wuighiag and ninety— it « dues little for th« )rMirtn ia almoat ' thirtMn ioohei »nn, doubled n< A well.pro- s forearm girtha bove all fifteen 'hile Courtney'a *' -1; the npper is s« not givjt the •ry Bttffaervioe. fge by over two a tlurteen>inoh ith the dumb- »!■, all the vooa- >>p over n>noh f those uf the the artiaan in — tell on these laok and the in. cen bringintr, as itter back than m and carriage, ire one stands ing on the lift- rily on the ex- >e back, those the bvjk ot the CKPS. lis down at the m slowly and sarly touch the them — holding lly erect, and very utmost, f to the sides itinue. In a Ian three, you ps muscles, or upper arms, e, and by ap- ition the hand ind that this f convenient hand in the th the up)>er bbornly ot*. , and, whe^ it «lowly ti> abd so con- fobd thing to HOW TO OKI 8TKONO, AND HUW TO STAY 80. 6» know when a person is travelling, or away from homo, and cannot readily get at such apjMratui as he has iu his own room. Now sund erect iu front of ami facing the pulley-weights, and at about arm's' length from them j draw the hand horizon- tally in until it is close to the shoulder ; let the weight drop slowly baok, and then draw It to yon again, and so go on. This is splendid work for the biceps, and will «aaket or coal-hod. and increase the load uotii, say at the month s end, it weighs over halt of what you do. If you can take this up a nuinber of times without ache or ill-feeling, you are strong enough to take hold of a fixed bar and attempt to haul yourself up, as Mr JBryant did, until your chin touches your hand. But without this preliminary work, such pulling up, freiqueutly as it is attemp- ed, 18 a foolish and hazardous experiment, throwing a great strain on muscles quite on- used.to such a task, namely^ on these very biceps muscles. ' If, on the other hand, oAe has these mus- cles already strong, and can with ease pull himself up six or eight times, he wUl find this stick and weight an excellent affair for training the biceps of one arm, until it gets strong enough to pull him up without the other arm at all. For this simple and valua- ble contrivance the public is also iudet ted to Ur. Sargent, who U a regular Kdison iu de- vising simple and sensible gymnastic appli- ances. which he freely give* to all without patenting them. Mounting a ladder or a rope hand-over- hand ; lifting any weight in front of you. whether a feather or a barrel of sugar, pick- ii« up anything from the floor: hofdina weiguU out in front, or, at your sid«,~at •rm'a-Iength ; pulling downward on a ropo. as m hauling up a sail ; hamiiMriii0-4n 8h6rt, anything which brada the •Ibowimd dMws the hand in toward the shoulder. takes the biceps mnaol - ; and, if the work is vigorous and persisted in. this musolelwiU ere long become strong and woll-shaped • ..< TO BHINO UP THIl HVfjCLMR OW THl! AMD 8IDK Oir YHK 8H0ULD1CK. FBONT the front and fsido For the musoles on .„„ ..„u^ «uu niu* of the shoulder, holding out weights at arm's, ength '•'>ratthe side or in front, wiU be f I rtu nuif .rhat is wanted,the arms being hor /.outsi r.i i M hands being held rathei hij lev ■&««*!..•, the elbows remaining un- be B, ioliiir« the mye weight of the h»u. n, :4 m bo r ig, but keeping at it awhile, keeps • . i'-r , « well occupied; while the sword, toU or single-stick, freely pUed. or the axe or bat, tell directly here, YORKARM WORK, ' ' ' 1. tl ■■ ■ II. ■/ Very many of these exercises for the bi- oeps and shoulder have also <»lled on the forearm while thoee mentioned for the inner trweps have done the same. Very prcmi- nent among the latter is rowing, much of it soon bringing a strong forearm, especially on the inner and under side. Anything which necessiUtes shutting the hand, or keeping it parUy or wholly shut ; such as holding any- thing heavy in it, driving, chopping, fencing, single-stiok puihug one's self up with one nand or both, batting, lacrosse, polo, twist- ing the dumb-bells around when at arm's- length, or a ohair, or cane, or foil, or sword, or broom-handle, if the dumb-bells are not oonvenient, carrying a weight r, the hand, using any of the heavier me. r aaioal hand- tools— all these, and more of their sort, will enlarge and strengthen the forearm, and will do mucl, also for the hand. Probably the hardest work for the forearm, and that call- ing for the greatest atrength here, is lifting very heavy weights suspended from a stick! har, or handles which the hands grasp. KXWICBBS FOK THi: TRI0BP8 MUSCLES. One prominent part of the arm remaina.or rather, one which ought to be prominent.' though in most persoaii, both men ttnd wo- men, It IS not. In boys and girls Mli» even or the bulk of what remains of tiie' up^r arm after leaving out the bicepir and the inner aide of the tricepik When woU de- of the arm. No arm will look dim * Jch haa the mnaele fnlly developed. To bring that dewlopmeot, push with the banda agunst almost ai^ heavy ©r aoiid •*«! ~"*«Sae HOW TO GET STEONG, Aif D HOW TO STAY SO^ i I' ) r^. v't^ thug you WBiit to. If theM miuolea Are Bmall and weak, push the dum^j-bells up over your head as much as you cau daUy. till a month's work has given them a start. For two or three minutes each day during that month, stand facing the wall, and about two feet from it. Npw fall against it, or, ra- ther, put your hands on it, about three feet apart and as high as your ears, and let your body drop in toward the wall till your chest nearly touches it^ your face being held up and back. Then push sharply back till your body is again erect, and continue the move- ment. This exercise is as admirable as it is «heap. If the triceps mosoles are tolerably stoong m the start, or in any case at tue end of the month in which the last two exercises have been practised, try now a harder thing. Place the hands on the floor, hold the body out at full length and rigid, or as nearly so as you can, and push, raising the body till the elbows are straight. Now bend the elbows *nd lower agi^n, till the face nearly touches the floor, keeping the body all the time as stiff and straight as possible, and then rise on stiff elbows agaia, and so on. If this is not hard enough work for the ambitious aspirant for stout triceps, he can vary it by clapping his hands between the dips, just as his face is farthest from the floor, though in such case it is sometimes well to have a nose accus- tomed to facing difficulty. So far, in this work for the back-arm the hands at tirst held merely the weight of the dumb-bells ; then, as they pressed against the wall, they had to bear part of the weight of the body, but not a large part, as that Msted mainly on the feet. In the pushing from the floor the hands bore still more of it, but yet the feet had quite a share. Now try somethin'!- where the hands and arms carry the entire weight of the body. Get up on the parallel bars, or on the bars in your door- jambs, or, if no bars are convenient, place two stout chairs back to back, and then di w them about eighteen or twenty inches apart, and, placing one hand on each, holding the arms straight, lift the feet off the floor. Now lower till the chin is level with the hands, or nearly so, and <-,hen rise till the arms aifi straight, and i..en dip again, and 69 on, the knees and feet of course never resting on, anything, Now you have one of the bestlwown exercise- 'or bringing quick development and good ..irength to the tri- ceps or back-arm. -When by steady daily tpal you have gradually inoreasp'? the num. her uutil you can do twaaty-tiv,, itui dips without great eft'o ♦. .you have strong triceps muscleil* and, if yo» haste two legn^L.!^ reasonably heavy body to lift, gocd-sizod ones at that. Mbst of your frienda cannot manage five dips respeoUbly, many scarcely one. But, lest you abonld feel too elated over your twenty-five, bear in mind thai- -'ae gentleman io New York has accomplished over eighty without stopping, and this though he weighs upward of one hundred and eighty poupds ; and if a reasonable accurate idea of what sort of back-arms were neces- sary for this marvellous feat, it may be had by observing the cut on the cover of this book. vVibh a forty-four inch chest, his upper arm measures thirteen and a half inches down (half an inch more than Hee- uau's), and sixteen up, though he is but live feet ten inches in height, while Heenan stood four inches taller. Bo says that as surely as the ability exists to make many dips, so surely will there be a large back-arm, and it was hard work that brought him his. Slim arms may push up heavy dumb-bells once or twice, but it takes thick ones tor sustained effort at smaller, though good-sized ones. TO STBENGXHBN AND DBVELOP THB HAXO. Very many of the exercises so useful in streugthing the forearm were at the same time improving tiiu grip of the hand. But an evil of so much gripping or drawing the hand together is, that unless there is an equal amount of work to open and flatten it, it tends tu become hooked. Notice the row- ing-man's hand, and the fingers nearly al- i ways, when at rest, are iuclined to be I doubled in, as if half clutching something ; I and very often, where they have seta years < of rowing, their joints get so set that the : fingers cannot be bent back nearly as far as I other people's. Some of the pushing exar- I tions mentioned above for the triceps tend to ' counteract this, notably that where the fin- I gers or the flat of the hands are pressed against the walL An admirable exercise in this direction is, when you practise the pushing up from the floor for tLo triceps, to only touch the floor with the ends of the fingers and thumbs, never letting the palm of the hand touch it all. This wilt eoou help to rectify many a hand now rather crsonped and contracted, besides bringing new strength and shape to the fingers. To make any particular finger strong at- tach, a strap to the bar refttrred to previous- ly* and placing that finger in the strep^ be- tia with raising a amati weight from the oor until you have dcawn your hand dnwn to yout' uiiiu { iiieufrum day to day g;ra- dually inoreaae bothi the weightaud the number, until, before a, great while, you may find that you can ratat. mx, equivalent .iie has aocompJiBbed n^ and this though >no hundred and easonable accurate -arms were neoes- it, it may be had by over of this book. chest, his upper nd a half inches Qore than Hee- , though he is in height, while taller. Ho says y exists to make 11 there be a large work that brought r push up heavy bu« it takes thick i smaller, though £LOFTHEHAM>. ises so useful in r'ere at the same I the hand. But ; or drawing the Uess there is an pen and flatten it. Notice the row- ingers nearly al- e inclined to be hing something ; have seen yeara so Bet that the : nearly as far as le pushing exsr- he triuepstend to lat where the fin- tnds are pressed irable exercise in ou practise the or tL.j triceps, to 1 the ends of the itting the palm of I will eoou iielp to rather cramped bringing new igers. uger strong, at- rredto previous- in the strep, be- eight from the ^ourhand dnvrn ay to day gra- weighw 18 the large chest to be had ? TO BROADEN AKD DEEPEN .THB CHEST IT- ' ij.-n ,., 1,,!,, , ■•• >li «'•)•« (hi. Vl Anything which causes one to freqn«itly Hllhislnngsto their utmost capacity, and then hoid thtm fn^ as lm ex- eroiaiiiK, haahooldhold^the >h«»d and nMk ngidly ereot, atad th«obe«t aa high asfae oan. A moment's khAaght will shoytrtrhy. fife for ineUne^ who 'curU' af hekvy dombl baU, bat doaa it with hia head and taanU dors bant orer— aa many d(M-whiIe givini; hiB peotoralK •otive work.ia aotbally tending to cramp his cheat instead of expandicK it, the very weight of the dumb-bella all pulling in the wronff direction. Now, had hs held himeelf ngidly erect, and, first expanding his chest to its utmost by inhaling all the air he possibly could and holding it in during liihe effort— a incst valuable practice, by- StMdy aiid protmotMl ruimia^ U i^fireat anxiliaiy in enlarging the lung-room. l!$§o ia pleBty of sDMrring. So is the pnustioe of drawing air slowly in at tfei aoHtrili until eveiy saroell of the hiags ia abkolnttily fnB. theit holding it long, and then expelling it slowly. Most public singers and speaker* kno*7 the valike of this and kindred practices in bringing, with increased diaphragmatic aottcij, improved power and endurance of voice. Spreading the parallel bars until they are nearly three feet apart, and doing such arm- work on them aa you can, but with your body below and face downward, helps greatly \ ./ / / 'V ^ M^ iir^A X TnT'-r'" A i-'i... 8. the-way, in all feats calling u., a great effort — he would not only have helped to ex- pand his chest, but would find, to his grati- fication, that he had hit upon a wrinkle which somehow made fihe task eaaier than it ever was before. Holding the head and neck back of the vertical, say six inphot, with the face poiBtiog to the oeilino, And them working with the dumb-bella arm's-length, u above referred to, is grand tnr the upper oherti, taadinsi to raise th* depressed o^lar- bonea and the whole upper ribs, and ba make a pennn tii4h^>roTe tiie head, and fiom fii»».to«ixieet apart, aa in Fig. 8, and attaching, weiakta at the floor ends of the ropea pata ordinary handlea on the other ends, and has t^ ropes just long enough ao that when »ha yeighfci^are on t»)e floor, the handlea are svV^s s I3««. «M> *« iiia iuNMl Now atMMl b^era and direoUy under them, eraoti with ttie eheat aa f oU aa yon can make it, Md keeping the aUmwa atraigkt, and graapiog BBiB^ is tfticim,i tbe ptftotiM of 19 aontrihi until afaholately full. h«t» «xpefUbg it ra aad speakers tndr«d prtusMoes duphmgrnatic I eDdanaoe of I until they are doing such arm- but with your rd, helps greatly ioee swinging tead, or high em aa long as « provided a xpander. He r blooks some fiw«.tosixie«t iog;weigk«i^»t mto ordinary and baa the that whaa • handles are JJ^owatand ■>WMti with oaks it, And ■ii4 gra^MBg HOW TO UE T ST^9NG. A^t) ^0W. TO ST^y SO. the handles draw your hands slowly down- wardi' out at a>in's'4ea^h, say about two fsei Next, let thvi weights gradnally drop bflSA, napefat, and so go on. This is exqef. lent for eulargiu $ the whole chest, but espe- cially fdi" widening it A bettor present to a'isonsdjMptive pet^ioJa than one of these ap< p];i{Hto«| 00014 tivUy be devised. -'■■' in .UiV". r is -nJ^i'i! i>t , j; -I i ♦•1 Jii« ,ix ; f.i ' /lit ■ftfll'r'f •; I is about levol wijh the wais^. Let the weight run slowly back, repeftt, afad go on. A grMt advantaga of b-.th these oontri vanoes, besides their sniall cost ind simpli- city, 18 thstj a^ in nearly overythina Dr. Sargept has- invented, you can graduate the weifebt to suit the preaent Te4nirertients ' Of the person however \inak ovatrongheorsho r~v \. ^1 !' fl-(r5l- .U • ■WW* • «♦•!♦«>»♦•"»»> f- .J; .M • . 1.. i> ^' ■ ■ ■. 1 .,.l,. " ■ ■ >' ^''- '■■> 1 J.:, ■{i*ii isnjjjif ■<<•, f-i ' ' '1 » »i 'J)>M' '),-! -"-i.! »;.. 1 ! • . 1 .... ) ■ : JiVUl! t.'^ 1 1 ' i. i.'i • •,■!• •..; ,:.. l< a \ i .1- ■ i.ni -j.-ji ".(<) ,jii- I 1^ lifem j 'tUt-J •»«.»,), ». v ,-1(1^.1, ■., .1. A ■ I iM •Ml l.'>M.,U iii«i'j<. /ill., S-iiU III .dJ »nj i< 'tlb.J ■l-.lvlj .U> .Ifl MM/ .1(1- Again, to deepen the ^est from front to back, he hangs two bars, B and C, as in Fig. 9, and attaches the weight at the other end, A, of the rope, the b»r B, when at rest, being about a foot above the height of the head. Standing, not under B, bnt ahans il f«Qt. tc one side of it, and fitoing it, grasp itaand^ Wiiih both bands, and 'keepiog the arms and legs Otra^ht and atAO^ and brmtkiag the oiMat^Httuttl, 'dnir downwnrd wrtil Um bar fri ■■■"•■■ '■" ■ may be, and so aroid much risk of ov«iYl«ing. In the exercises a))ov« named it will be nr- ticed that there lias b»en a suaicieat vari- ety for auy ^iven niusolcai to bsing^ |h«m within the rt^aoh of all. After this, how far any nr.s ^s:,, gr, 5?? st^j: .^.5ig5}|--g.i -iao jjf gg. veiopMent is a matter he can bast settle for himself. What alluWaiice of worii to take daily will be treatad af in tha Mxt.ohaptar. I ' ''■'■"■ ' '■ " '•' "I '•' 'lii: imut^ivi - -. im .^■".■* s EW"'* w^t ' ' V. ■'•>■-' -.iiBrt "1^ ■' i'.jtfi 14 70 HOW TO GET STRONG, A^D HOW TO STAY SO. «.•: CHAPTER Xllh WHAT XXIRCI8E TQ TA«- OAI|,y. An endeavour has been made thus far to twiiit out how wide-spread is the 1-iok of gen- eral bodily exorcise among classes wliote vocatiois do not call the mnooles into play, and, again, how local and oiroumsoribed is that aotion even among those who are engag- ed in most kinds of manual labour. Various simple exercises have been described which if followed steadily and persistently, will bring size, shape, and strength to any desir. ed muscle. It may be well to group in one place a few movements which will enable any one to know at once about what amount and sort of work is to be taken daily. Special endeavour will be made to single out such movements as will call for no expensive ap- paratus. Indeed, most of these want no apparatus at all, ar .! hence will be wi'jhin the leach of alL As it has been urged ihat the school is the most suitable place to accustom children to the kind and amount of work they particularly need, a few Jixar- oises will iirst be suggested which any teach- er can learn almost at once, but which yet, it faithfully taught to pupils, will soon be found to take so little time that instead of iaterfering with other lessons, they will prove a positive aid. Though perhaps im- perceptible at the outset, in a few years, with advancing development, the gnin made will be found not only to be decided, but of the most gratifying character. OAILT WORK FOR OHILSRBN. suppose the teacher has a class of fifty. If the aisles of the school-room are, as they should be, at least two feet wide, let the " ehildren at about the middle of the morning, •nd again of the afternoon session, stand in these aisles in rows, so that each two qf the ' children shall be about six feet apart. Let 'the first order be, that all heads and necks :» beheld erect Once these are placed iu their right position, all other parts of their ''bodies at onoe fall into plaue. The simplest ■'way to insure this is to direct that 'every ai'bmA and neok be drawn horizontally back, . -ts with the ehiit held about an inch above the .;>- level, until they are an inch or two back of ,. .the vertical. Now raise the hands directly tiiioyer the head, and as high as possible, un- *U til the thumbs touch, the palms of the hands ul ifaoing to the front, and the alhowa. b«in>; , kept straight. Now, without bending the ,«#lboWi, bnng the hands downward in front toward the feet as far as can comfortably be done, generally at first about as low as the inee, taking care to keep the knees them- s^ves absolutely straight ; indeed, if pos- sible, bowed even back. Now return the Jiands high over the head, and then repeat, say SIX times. This number twice a day for the first week will prove enough ;' and it may be increased to twelve the aeeond week, and maintained at that Dumber there- after, care being taken to assure two things : one, that the knees are never bent ; the other that, after the first week, the hands are gradually brought lower down, until they touch the toes. Some persons, familiar with this exercise, can, with the knees per- fectly firm and straight, lay the whole flat of the hands on the floor in front of their feet R*t 'Jtor 'he tirst week, reaching the floor with • ranger- tips is enough for the end sought, rrhich is, namely, to make the pupil stand straight on his feet, and to re- move all tendency toward holding the knees slightly bent, and so causing that weak, ahaky, and sprung look about the knees, so very common among persons of all ages, to give way to a propei and graceful positinn. Le> the pupils now stand erect, this time with backs not bent forward, but with the body absolutely vertioaL Raise the hands above the head as before, elbows Jtraight, till the thumbs touch. Now, never heading body er knees a hair'a-breadth, and keeping the elbows unbent, bring the hands slowly down, not in front this time, but at the sides just above the knees, the little finger and the inner edge of the hand alone touching the leg, and the palms facing straight in f»'ont Now notice how difficult it is to warp the shoulders forward dven an inch. The chest is out, the head and neck are erect, the shoulders are held low, the back vertical and hollowed in a little, and the knees straight. Carry the hands slowly back through the same line till again high over the head. Then bring them down to the sides again, and do six of these move- ments twice each day the first week, and twelve afterward. While exeroisee aimed at any given muscles have been mentioned elsewhere, any one might follow them all up until every muscle was shapely and strong, and still oarry him- self awkwardly, and even in a slouchy and slovenly manner. This last-named exercise IS directly intended to obviate this. If steadily practiaed, it is one of the vory best known exercises, as it not only gives — r~ra — ; ■"" "^ ""^. •=ixt;i; i:5rn3go. Xno whole fi«iiie ie so held that every vital organ has fret) scope and play-room, and their healthier and wore vi9ciroas4ati(^iftdiMoUy encouraged. This is one put, indeed the HOW TO GET STRONG, AND HOW TO STAY SO. 71 the knees thmn- indeed, if poa- Now return the uid then repeat, ber twice a day ) enough;' and it elve the aeeond at rumber there- «ure two things : lever bent; the week, the hands v«T down, until persons, familiar I the knees per- 7 the whole flat I front of their ek, reaching the I enough for the 9ly, to make the feet, and to re- olding the knees ling that weak, ut the knees, so ns of all ages, li and graoefal erect, this time d, but with the liaise the before, elbows oh. Now, never hair'g-breadth, bent, bring the front this time, 9 the knees, the ige of the hand he palms facing ioe how diifionlt orward dven an head and neck e held low, the in a little, and ^e hands slowly I till lifriaa high ; them down to of these move- first week, and ly given muscles 'here, any one il every mnscle still carry him- a slouchyand named exercise iviate this. If t the very best t only gives :-acfi3^a The rery vital organ om, «Dd their itw^iftdinwotiy urt, indeed the chief exeroi^a, in the West Pointer's ' setting- up drill ; ' and all who have ever seen the o«dets at the Point will at once recall how^adfflirably they suoceod in acquiring and retainiBg a handsome carriage and itianly mien. To varip the work a little, and to bring spcoial development to particular muscles, now- let the papil stand with arms either hanging MMly at the sides, or else akimbo, the head and neck always erect, with the heels about four inches apart, and the t-ies turned outward. Raise ^he heels slowly off the dOor, the solea and toes remaining firm on the floor again ; then rise aa before, and 80 repeat twelve times twice a day the first week, and then twenty-fiVe for the follow- ing week, continuing this. If this is not vigorous enough when fifty, after the first month, are tried, it will be found that now this 'Work is telling! directly on the sice, shape, andeffeotivenessof the feet and calves, and on the grace and springiness of the step itseU. If any boy or girl wants to become a good jumper, or to get decided aid in learn- iag-to danoe long and easily, he or she will find this a great help. If they even praotis« it'h^f an honr » day, they will be none the wors»forit; All 4he work thus far meitded here can readily be in mAde twenty-fi v« U among the achoolara there Mre some wh6 are deoidedly weak, twenty-fivsef thesa 'Mefmsea is about the limit. For strong hearty boys^ twice as many will prove neixrer the liMrk. After two or three months of twsnty-five move- oMnta t«/deav<^ribed for overy day, fifty might be ttiad onoe Wy all the puuls, to see . wh<9- thw it>is too severe,' and if not,: then main- tained daily at thamaximank . < Thus far the feet have not left their parti- cular positioa oa thb floor. Now let the popil stand with the right foot advanced aboHit iweiTo or ntinen inohes, suddenly ris- ing on^towi,, give a slight spring, and throw the left foot to the front, and the right baok.; *bea spring baok «■ before.and do&is recom- done tOrttOt feet as SIX times twice a day the first week, to twelve the second, arid twice as many by the end of the month. This calls the same muscles into play as the last exercise, and brings the same developmeut, but is a little more se- vere and vigorous? If still harder thigh-work is wanted, start- ing again, with the fee* not over four inches apart, this time do not raise the heels at all but stoop down slowly, as low as possible, bending the knees greatly, of course, the back, however, being held straight all the while. Then rise to an ewct position, then godowna^ain. Practising this three times each morning and afternoon at first, may be followed nu with six a week a later ; and twelve by the end of' the month. Better work than this for quickly giving size and strength to the thighs could hardly be devis- ed ; while, as has been already noted, scarce- ly any muscles on the whole body are more needed or used for ordinary walking. Still standing erect, with arms akimbo, raise the ri^ht foot in front abonb lia high M the left knee, keeping the ri^ht kiit^ uu- bent. Hold the right foot there ten seconds; then drop It; then raise it again, fully six times. Then, standing, do the same thing with the left foot. This caUs at once on the muscles across the abdomen, aiding the sto- mach and other vital organs there directly in their work. This time raise the foot equally high behind ; then return it to ^e floor, and id continue, giving each foot equal wo A to d*. The under thigh, hip, and loin are now in action ; and when, l»ter on, they beoOiUe strong, their owner will find how much easier it is to ran than it used to be,and also that it has become more natural to stt.-il erect. The rate of increase of these' l^^'it two exercises maybe about the same as the others, There ia not much left now of the ten minutesi Still, if the work has been push- ed promptly forward, there may still be i little time. However, all three of the kinds of worksuR^ted for the front thigh Aeed not be practised at the one rece' m 'iny 60* sufiRoing at first. ' ^ *»ith head and neck again erect, and knees firm, hold the hands out at the sides and at arm's-length, and clasp the hands firmly together, as though trying to squeeze a rubber ball or other elastic aubstwnoe. Begtnoing with twenty of these movemeate, fifty nay be accomplished by the end of the gnp and the shape of the hand will be found steadily improving. Olasp the hands together over the head. Now turn them over natil the palms are up- ^I A>4 •1 'si...' t "3 V HOW TO GET STftbNG, AND HOW TO STAY" SO. w«ri, or turned Uvat^, the peiling, and Bti-wghten th«» elbows aqtil the haisda areas high over the head ^a you cato reach. While hoWlijg them m this position, bo careful that they are not allowed to drop at all. Let the scholar nsarch three or four times around the room in this position. It will soon be found that nq apparatus whatever is necessary to get quiM a lar^e amount of .exeroise for i%9 shoulders, la. this way, while there is an unwonted Btj-etohinK apart of the ribs, and openmgupof the chest, the druwing in of the Btomuc". Mid abdomen will he found to Mrreot hicipienl cLost vveakness, half- breatbmft and any tjWiriiincy toward indi- gestiph. , FoIIowiug: up the njecijod, no^v let th«' class form around the aid'* of ifc<» wm, Btandmg thifie fejt apart, j.u,i ih^Mt Itvc. feet from the wall. Place thohv.t.is iigaiii/t the wall just at a, levei with a.-ji oppQsitB to the shoiflders. Kow, keepiu;^ the heels all W^njf on iihe floor, let the body settle gradually forward until the cbtattouches the Tf ' i^^P"'^ ^^^ elbows pretty near to i^e ■Ides, the knees r&ver bending a partide.and the face held uptiuned, the eyes looking at the ceihpg directly oy^head. Now push sha«;ply pff from the wall uotil the elbows areagftin straight, and the b9dy back at vs.'tioal. Then repeat this, and continue M wmes for each half of the day foy the Q^t w «?f «. Keep .oa until yo^ reach fifteen bj(,the tl. wd by the * ud of iH month ton or tT»qlv«,apri that r,- ....;♦,• (h^ maintMned steadilv. wiU op«i an,' en**.™ th« chest niAterialfy bet>ra the yt,.r iHaV while at the swne time doing much to in* ;Moase and 8tr«i,;4hen the upv«r baok-ariii. 1 iw u harder i*,Wv than pushing against the v^Kil, because t-u, hands andarnJ now :ave w«Hjht of the body bat i-, ia c>vre,pondingly bettei* ■ » the chefcL ^ -"""K'jr Thus far, exercises Iwehma.dtM^mmd calling for no apparatus *i ali, lor anv uyxnr save a floor to stand oc, a v^aU to ,,t,«h against, two ordinary school desks, and a vair degree of resolution. For childran under ten, wooden dumb-bells, weighing one pound each, ought to be had of any wood-tumer. and. ought not to cost over fiv., cents apiece. There might be one pair of dt,;,b.bdl8 given to each child, er, if the class is large, theft a single dumb-bell for each, and they could he distributed among two cbsse» I o dumb-bell exeroues. Standing in the aisles, and ab-wt five feet J*»rt» every flhiid taking » dumb-l^ll in each hand, keeping th« knees. «obent an. i the head and neck erect, let them raise on' curl' th« bella slowly until they are ap to the •hould«rs. th«&3ger.nail», b«ag held upward. Then lowe5,then*aise attaint and so wi ton or twelve times each hal{.day foe tk» first ioct- mgnt, and double that maay thweirftor. This tolls prinoipidlyoni the biceps or front of the M>p»r arni, o» the front of tiie abonl' der,i and on the peetoral musoles, or tiiose of the upper front ohesti Whan, tetor on, any popa endeavours to pnll himself up to ma chin, he will find what a large liare lebody wUlbethe weightto be lifted. Again,, let the dntab-bells hug at (he sjdee. Raise them slowly^ high tip, bbhind the back, ,keepmg tie elhowe atraicht end the arms pairanel. After holding them there hve seconds, low«)^ them ; do it again and keep on, ten times twice a day at first, mak- ing it twenty in. a fortnightkard thirty thereafter. Thiaiwork will enlar * : hat pMt nt the bitek of the upper arm to ,tte bodv, and will also toU directty whole b*cfc of the shoulder, and on t? >-g-> .,. tj^, ^,m jinns it I ,,ui Thia time, holding d. ..^i^;. and the elbows straight, i ♦.he till level 'with thit ahruiMo <■ t, .•-,_, extended Sideways as if Oi' h ■■ •m'v After holding them up fiv* seooixds, : them; then raise them bntfive or six t, , . at the first lesson, increasing to twep. .■■■:■ {he end >!»riety:i a npw»rd itam. bells HOW TO GET STROl^G, AND HOW TO STAY SO. 7i Y the . «d .>f thii at K'^ ■.■^1 !;♦.,■ ihja wo ant' eaiit)'^ the y&y-i(tct:*i' Jg much to in- P; ftf baok-ariii. 4hing agin; nit the Arnu nai\7 ,.ave f por*ifliiof tha «ariff»ipondingIy ^»«*i 4e»crib«d }, :.ior any •Ising » v1 deaks, and a r ohildroD under ;hiug one pound y wood-turner, ^'itoents apieoe< u.^nb-bolls ((iven is largei the»a l1 thoy could be » fnf dumb- bell about. fiveiodi imb-boll in each int antt the head le or 'curl' the iotheahouldera, upward,, Than BO Oil ' ten or r the firat foet. wy thtt-eafter. bioepior front tortile flboul' des, orlhoaeof 1, fatter oDi, any hkuelf ap to I « iarge. eiUre tve to do. In- -belk then, hia it to be lifted, a hang at the igh itp, btohind ■ atraight and ling th«n there o it again and y attirat, ma^ »tk veK thirty liar ^ I'hftt pait a tOfiihe I^y >iiiiole tf' %f. ; mtta- ^' '1 the arm ■^■i4^-!i npw»rd "vbednm-fbella ,«^r*'-i After %-. .lov;*i ,them ; f^1>k\-:>;iA the B'ii~ ,17 ?,he end of liba month, and then maintaiuing th&t j-vjaNr, Xbooorneraof the ahouldera are gaifci'Jg the work now, ^od by and-by not ooiy Maifely ahouldera frill ftome frpai ft, but a uotioej^ble inoreage of the breadth acroas tbtJ ahpuWera. This work m^y be varied by THU^og (httairqu parallel i^^ front until level w'it,# he ahouldera, then lowering and ao coptiauinij;. Ne^t raue the t\^o k^lla to.the ahouldei'B ; then, facing the ceiling, push both up to- gcjher.pntu they are aa Wgi Pyer the head ft& poaaiUe ; then lower, !pu«h up again, and oontinue »i;t. times twice * day for the first week ; m^e the twelve the third week and tweaty of th|». fifth, and then keep at that. Theojiteror wore noticeable parts of the ^t)per l^Jt, the ^rmia, ^re busiest now ; and thi* e;^erci8e directly tends to enlarge and atrengtheu them, an4 ,ta add materially to tbA afip^arauce of the arms. . But eue exercise mpre need be mentioied here. , Stand erect j now draw the head and ' neck back of the vertio'aji all of eight iophea until you fao^ thfi^ ceil^Ag. Starting With* ♦he dun)J)-heU«( lugh^iuqver the head keeping th« elbow*, straigJ^t.' Jower the duihb'.Bells alpwiy, until now , Jpu are holding ihem at fimla-length, with four arms spread, aa on a orpW. Then lift them \ip ag?wn, Ipwer, %nd ooAttnu^ If t^s, doea,Bot spread the chest ojten, it will be hard to find anything which will. Pp this jpona^outively twenty tibtes «ve,ryday/pr^Diiopth. Th»t niimber will ^^ scarcely, » minute tp, «M?comphsh, but the httl^ one.f)oui)()(^beU8 will feel wondrpifi. ly. A«»yy, , Wore^;W« p^nute is over. „ Here, fcl^^iii, ^ve. been shown quite a XWriety, pjf ei^eroises, not only s^fe aud Bimplo, bu^ , inexpenipv^,, , vhloh oa^n riead^y be.,,, adopted ' ih any school. M theyare foUpwedup as WtHwUy and stead, ily aa are the other leasons they canaot fail *o 4>riPg decide4 anfi very wetsome im- proiropw* ill,, the a^pe and capacity of all theiipuspl^.and h|Bnce of the whole body, .whilo,i|iwillg9 fw: toward, giving to all the jK^l^TA an erept aa4 healthy carriage. ^E^e rwult alone would fJeligJit many a par- Wt'ahewt. , iCl^e jpakihg of this branch of (Wistruotiqn aac^mpulsoryaa any other would ,aopn,aoci^tq^ tlw p;jpil,to lopk for it as mat- • *•? o^;;CWT8e. . If itw.ere conducted with spirit,it would alyvays b^ sure ^o prove inter- esting, and very lifceljy to send the children back to y>ejy_ 8t|ijd^es much fresher and Vngh^T fw tlw tei)iipoTaB)r wental rest. ;;j.:§,&?-4^|h,e g;5:efy;aua,, tap ioacaeT,, insist- ing on thevajuppf ,an prect position in school hours, whether, the pup^l be atamling or Bit- ,ting, ,^Hd bv ipoulpating, the value of this, would soon find that these eflfbrts were being rewarded by makini; many a crooked girl t.r boy^tralght, and so leaseninC their chance of having either delicate throats or weak lups^. Care should be taken that the aohool chairs have broad and comfortable seats, and that a pupil never sits on half of the seat or on the edge of it, but far back, and on thi whole of It. Thi« apparentiy small matter wi|l assist marveQoualy in forming \he habit of an erect position while sitting. Some twenty years mo a Mrs. Carman, of Boston, devised a chair-back which would just fit the hollow of the back when the back was held erect, as it should be. This aimple contri' vance greatly enoo;uraged good p'wition in sitting, and could well be made a part of the standard chair in our schools. . A pad of the right shape, hting ofi the back of the chair, would eflrect the same object The teacher'a opportunity to work marked and permanent physical benefit to every pu- pU under her charge, by daily and sfeiadily following up most or either of the above ex- ercises, or of:8ome substantially equivalent, cai? scarcely be ovpr-estimated. The exer- oisbs strengthen the posturei, whether sitting or standing When a teacher insists on hav- mg her child reh erect for six hours out of the twenty-four, and makes plain to each one the value of bein^ straight, and the self-re- spect it tends directly to encourage, there need be no great fear that the remaming waking hours will make apyohUd crooked. It 18 in school generaUy thut the mischief of warping and crooking is done ; and hence there, of all places, would be the m ist ap- propriate place for the undoing of it. Dumb-bells of but a pound each have been mentioned hero so far. Such would be fitting for pupils under ten years of age. J^ or all older pupils the same work with two pound bells viU prove generaUy vigorous enough ; ^nd whoever wishes to judge what ,tho»e light weijlfhts can 'do in a short time should examine tiie results of Dr. Sargent's exeroues with them and other light appa- ratus at Bowdoin College (see Appendix H). Those who are already decidedly strong can of course try larger bells ; but it is astonish- ing how soon tho%e of only two pounds seem to grow heavy, even to those who laugh at them at first. ,. Of course, all the work hefore described can ntft be gone ihrou^jh with in ten minutes in mid-morning, or even in the twenty of the Djiorning and afternoon sessions oombiiiea ; put much ot it can ; and an advantaee of uauiiug too much is that it enables "the teacher to vairy the work from day to day, aud so, while eflfecting the same results, pre- vents anything like mohotony. As the months go by, and it is found that ' A" ^1 74 HOW TO GET STRO^jTQ, 4ND VlfiW TO STAY SO, the weaker onea have noticeably improved, and aU are now capable of creditable per- formances at theiie various exercises, they D>«y be carried safely on to the gymnasium — that IS, if the school is fortunate enongh to ttOBsess ona It is but a partially equipped *hool which is not provided with a good- sized, well.ventilaied room, say of forty or flf ty feet Square {(and one fifty by a hundred would do far better), fitted up with the BimLler gymnastic appliannes. Now the teacher, if up to his work, can render even more valuable assistance than before, by standing by the pupil, as he or she attempts the simplest steps ou the parallel bars, or the rings, or the high bars, the pulley- v^eights, or the horizontal bar ; constant ex- planations are to be given how to advance, and setting the example, detecting defects and correcting them on the spot, and all the while being ready to catch the pupil and pre- vent him or her from falling. An instmotor soon «nd8 that the pupils progress as rapidly as they did in the hghter preparatory work, while now they are entering on a field which, u faithfully cultivated, through for oiily the same brief intervals daily, wiS later on in- sure a class of strong, healthy, shapely, and rymmetrical boys or girls, strong of arm and fleet of foot, familiar with what they can do, ana knowing what is not to be attempted. Much, indeed the greater part of the good to be derived from the aymnasium would have oome.ftpm steadily adhering to the exercises above pointed out. So that even with no gymnasium excellent progress can be had ; but results come quicker in the gymnasium, and theplaceinvites greater freedom of action. In^ten minutes in the morning, for instance, thirty or, forty boys nr girU could, follow- ing one another promptly, 'walk' (on their hands) through the parallel bars with the elbows unbent, the head of the line croesing at once tp the high bars, and •walk' or^advanpe througl^ them, first holding the weight qn one hand and then' on me other, then turning to the horizontal bar and vaulting over it. If the rear of the line 18 not yet through the forward 'walk' o^ the parallels, those at tjie head conld takes swing on the rings. Next, they could 'walk backward through the parallels, then through the high bars; iheh vafaH again, swing . again, and then try the parwUels anew— this time 'jumping'^ for- ward, or advancing both hands at once, the arm* 0? course being held rigidly straight. Then turning to the high fears, they could jump or advance throuob tham. sminmno torwani with both hands at~onoe7 vatilt aeain, the bar having meanwhile been raised, and either try the rings again or rest a mo. rnent, and then jump backward through the high bars. A little foot- work, for a minute or two e». maining, would make a gobd coneliirion. vVith the hands closed and elbows bent, the bodv and arras held almost rigid, the neok well back, and the head up, let the column now start off around the room on an easy trot, each stepping as noiselessly as possible and no heel touching the floor. A minute of this at a lively pace will be abundant at first 5 and as the leigs gradually get strong, and the breathiag improves, the run can be either made faster or longer, or both. As the pupils begbn to grow steadier, with their hands on the bars they oould next swing their feet back and forth, and jump with their hands as they swing forward ; then, later, oould jump forward as the feet are swung backward, and backward as the feet are swung forward. The vault, ing-bar for the boys meanwhile may stead, fly rise, peg after peg ; and, when profloienny IB reached with two hands, one-hand vanlt- ingmay be tried, and the bar gradn*lly riait^d as before, the teacher always standing near the vaulter. The swinging on the tings instead of being any Iong«Mimple stmight* arm work, with the bw they t the elbows. nd mutt be well-known Uttle, and these exer> he atraigh** h bar Work fctowtf, while end of the ;ht for eaoh them, that aiztg Amd 80that* " only what might have been expected. For still mora a^d and dwided adVMioe, )"S IT^ 76 HOW TO GET .. H»W Tp STAY SO. P7„- ftn hour at thp gymnMium duri/ifj tiiu itttter part of the morning, half of if wi the rowing weights, BO thickening and .toutem*. the baok, and the other half at ' dipping' and other half-arm work en tho parallel bars— ao spreading and enlarging the fheat and ■toutening the back-arms— these will in- crease the derelopuient rapidly, and will sharpen the appnulte at a corresponding rate. But it must be real work, and no dawdling or time loBi;. Few young men hi any active employment, however, can : pare this mormna hour StUl, without i\ { they will follow up the before-breakfast A-ork, the walking in the fashion named, lai I the runnmg, they will •con find t-,n.> enough for this much, and most satisfajtjry results in the way of im- proved health -vnd increased strength as well. Indeed, it will for most young men prove about the right amount to keep them toned up and ready for iheir day's work. If they desire great development in any apeoial line, let them aeltct some of the ex- ercises desoribed in the previous chapter, as •miod to effect such developnaent, and practise them as assiduously, if need be, as Kowcll did his tread-mill \-ork for his legs. OAILT EXEBCIBK FOR WOMEN. And what should the girls and women do .each day? With two-pound wooden dumb- ' bella at firat, let them, before breakfasl^ go through twenty.five movementa of eaoh of the five sort^ just described for younjj .1 men. After six weeks or two months tbev ' ,*0an increase the number to fi, and, '' this does not bring the desired li-.-dase in size, and strenjjth of arm and cheat and back, then they can try dumb-bells weigh- ing .our or five pounds each. Out-of-doo.s, either in the lattei part of the morninfi or afternoonf if th«y wxil, in broad, easy shoos, walk for one hour, not at , Wy hstlepa two-mile pace, but at first as fast as they comfortably can, and then graduaUjr increasing until in a fortnight or more' tLey can make sure of three flules and » half at leaat, if not. of '■ ^f t™'^*" withi/^ the hour, and »rill observe the way of stepping just suggest';-! to the men, they will get about walku',, aaough. And if once in awhile, every Saturday, for instance, they make the walk all of five or six mileu, getting, if city ladies, quite out into the suburbs and back, they will be surprised and gratified at the greater ease with which thev cau wsJk nnv? than formerly, and at their'' freshness at the end. Recent reports from InoUa say that EngUah l«(Ue« there oftao ap^.^d two or three hours daily in the saddle. Every American lady who can manage to ride that much, or naif of it, and at a strong, brisk pace, will soon have a health and vigour almost un- known among our women and girls to-day. If v^alking and horseback parties, instead of bein', , well-nigh unheard of nmv ^ .ui girls, weie eve . day jffairs, and there was not a point of interest within ten miles which every girl and woman too, did not know well, it would prove a bonefit both to them and to the next generation which would be almost inoaloulabio. Girls should also learn to run. Few of them are either easy or graceful runners ; but it IS an accomplishment quickly learned ; and begun at a short distance and slow jog, and continued until the giri thinks nothing of running a mile in seven minutes, and that without once touching a heel to the ground, it will do more than almost any other known exercise to make her graceful and easy on her feet, and also to enlarge and strengthen her lungs. I roomy school-yard, a bit of 1p vn Oi .1 gymnasinm-track, either of thesf, . ..11 the place needed in which to learn thi« now almost obsolete accomplishment. The gym- nasiiuu is perhaps the best place, as there they can u nar costumes which do not im- pede freedom of movement. If besides these things the girl or woman will determine that, as much as possible of th"i time each dajr in which she is sittinc do W.1, she will sit with head and neck up, trunk erect, and w",h shoulders low, and that whe ever she BtandA'or walk* she will at all tn s be Upright she will shortly find that sh. getting to be far aeraighter than she was, an.1, if she has a larmr and finer qhest than tormerly, it wilTbe toothing strange, for she has simply been using one of the means to get it. •"£ a stUl greater variety of i.vly work is tleslred, she can select It from Ohapt-ji XII. j the exorcises r .i the pulley- wejfrhts and on thu apparatus sketched in T", , 3 beingespeciall5'desir,»jle. '.Y EXERaSE.S Tin. BrSlNE. learn this now lent. The gvm- place, as there ioh do not i jay on njuscle, Drtbist; athletic ezer^Ade as to and m 'tal ng order, and I likely to be m or the wo- ieu or iifteen eakfast. l^ot ill he belik«ly nity for physi- HOW TO GET STRONG. AND How TO STAY SO. ni nerciae, at least until evening, and then he will plead that he is too tired. But in the early morning, fresh and rested, and with a few miuutes at his disposal, he can, M Bryant did, without serious or violent ef- fort, work himself great benefit, the gconie morSofit, he would fret, discomfort, and indices. I tion hying v. ihe winds, ^nd in their place buoyancy and xhilaration of tpirita to which too man% .en have long been stran- gers. Next gra« the handl. in Fig. 8 and bear downward, an previo. lescribed. Re- peat this work for abou i minutes, stand- ing all the time thoroughly ereck Whether ^e sparnng left any part of your cheat nn- hUed or not, every air cell is expanded now. while you cannot fail to be pleased with the tborongh way in which this simple contriv- ance does Its work. Care should of course be taken that the air breathed during these exercises is pure and fresh. Now use the dumb-bells two or three minutes. Let them weigh not over one twenty ufth of your own weight. Fi'st with head and neck a trifle back of verti< ;vi' and the chest held out as full as possible,' curl the bells, or lift them from down at arm s-length until you haye drawn them close up to the shoulders, the finger-nails be- ing turned upward. Lower again and re- peat untU you have done twenty-tive, the ohirt being always out. The biceps muscles, or those of the front upper arm, and of the front of the shot' lers and chest, have been busy now i Next,B ting with the bells at your should bead as high as von can reach, and continue till tw«nty-fivf are p omplished. The baok-amu, corners of Ih*. ihouiden, and the waut have now h%i their turn. 7 77 Facing the puUey-weights (Fig 4) and standing about two feet from hem. itoT. •tiff, draw first one hand anl then the othw in a horizontal iine until your hand ia aboSt eighteen moh... behind you, the b^y «a legs bemg at all times held rigidly erect wd the chest well out. Coatinui^thii until Jou have done fifty strokes with each h,nd 1 hi. IS excellent for th. back of She shoul-* ho«cr t.^tr ».T«i?a lea. , forward about a foot, ke^plig t^J elbows unbent, bear the handles rJiKv downward in front of you, and so do tw^t/^ n„?f l'*'? "T ^'oT ^'""T- '*'• ">»•* »f them, put the bar (Fig. 3) m the nppei- olace, ^m] catching .t with both handsVjust .Ca back and forth, at first for haif a n,inut«^ t"f,T"^ W^^al^-ys holding the head well back This .8 capital at stretching the nb, .part and ex panding the chest if the i'^hVu"''"^' T"' *°** ^^"^ •tfi"t, begin with half as much, or even leas, and work fe'e'^il^or"*" *'*• --^— ed Z If, once in mid-morning and again in mid- offi^^ri. l*"* =?""! "8^* »" *« »**>'« or tuA' ^k I*,",™ ^'''. '*° «"" three ninntea to his dumb-bells, and repeat what he did witt his home pair in the morning, he wiU find tlie rest and change most refreshing. But in any case whether he does ao or not, every man in this country whose life is indoor ought to so divide his time that, come wSt r/' ^^ Ti" 1"^% ""« «^ »^ hour oulof. doors in the late afternoon, when ♦He < . "a work IS nearly or quite Jone. If ht .ust ge? up earlier or gat to his work earlier.or uori faster while he does work, no matter. nt prize IS well worth any auoh sacrifice, *n'u even five times ifc Emerson well saV. J^?'i"t ^'e.lth is health,' and n" S ^d L«' "^r*^ ^ """•" •*• ^«« it*whiSe !f~;f u ^"'""^ vigorously that hour T^^I^^^a"^^"^' *"• <"• *h.. water making sure that during it you utterly ignore your business and usual thoughts. ^.Ik fel^ ^t first, but soon do your four mUe. in the honr, and then stick to that, of couwe httv g shoes m which ia eaay to walk an. uefore Ion, the good .ppetite of b^'- ^.^n^^A "*^T' ^"^ *"*• " it ofte^n has not done for years, sound iil.<.n -r^ii ^*.!^"'!'\""" ,?*''. ^^^ ^""^ zest will%« i*n" fused into aU that you do. Let every man in this country who Uves by brain-work get this daily ' nstitutional ' at all hazard,, •nd it.w: do u.,yr« to secure to him iuiiwei rs HOW TO GET STRONG, AND HOW TO STAY 80. R;. . ym,n of health and unfulneu than almost anything else he can do. It will be obierved that there i nothing MTtre or violent in any of theae exeroisea nijlgeated for men— Nothing that old or young may not take with like advantage. The whole idea ie to point out a plain and simple plMi of wteroige, which, followed np faith- fnlly, will make sound health almost certain, ud whwh is easily within the reach of all. DAILY EXXRCIBB FOR COKSUMPTn'KH. And what should these people do ? If there MOBe good Inng left, or a goodly portion of two there is much which they can do. Before breakfast they need to be more careful than others because of their poorer circulation Soil, in a warm and comfortable room they- oau work to advantage even then. In mos'^ instanoei consumptives have not large enoagh cheats. Stripped to the waist, there II found to be a flatness of the upper ohest * lack of depth straight throucrh from breast- bone to spine ; and tha girth about the chest itaelf, and eipeoially at the lower part of it, it often two or more inches less than it is in * well-built peraoa of the sane height. Now, to weed out theae defects, to swell up and en'- larffe the chest, and bring it proper breadth, and depth, and fulness, this will go far toward insuring healthy and vigorous Innes. And how is this done ? Standing under the handles is an appliance like that represented in Fig. 8, holding the body rigidly erect, the chest out, the knees and elbowa unbent, bear the two handles downwurd On either side of you until the hands are as if extended on a cron, using onlv very light weights at first. Lower the weights again, then bear down again, and so do ten. Just as you bear down each time, inflate the lungs to their utmost, and hold the air in them until you have lowered the weights again. Rest about a minute, then do ten more, and a little later ten more. This will be enough before breakfast work the first week. At breakfast, and whenever •itting down throughout the day, determine to do two things— to sit far back on your ohair, and to sit at all times upright. No matter how many times you forget or fail, oven if a thousand, keep trying until the erect posture becomes habitual. This point once reached, you have accomplished a great thing— one which may aid not a little to •ave your life. • Next, about an honr after breakfast, start for an Msy walk. Going qnietlv at tint. 4ii« head held, if anything, back bt the ver^ tical, and the step short and springy ■ qoioken later into a lively paoe, and, hoW. \ ing that as long as you oomfortaMv cin. re- turn to your room. If your skin is moist, do not hesitate a minute, but strip at once, and with coarse towels rub your skin till it is thoroughly red all over, and then put on dry under-olothmg. If you then feel like Ukina a nap, take it. When well rested, do thirty more strokes at the pulley-weights. In the afternoon try more walking, or some horse- back work if you can get a steed with any dash in him. After you are through, then more weight work, f-inally, just bSfore re- tinng, take another turn at the weights After the first week run the weight work up to lifty at a time, and increase the out- door distance covered both morning and afternoon, being sure to go in aU wealh^ii? to eat and sleep all you comfortably and can. \ ary the indoor work also somewhat. In addition to the exercise on Pig. 8, practice now an equal number of strokes daily on the anphanoe descrihod as Fig. 9. After the tirst fortnight try hanging by the two hands on the horizontal bar and swinging lightly back and forth. Before breakfast, l^fori dinner, before supper, and juat before retir- ing, t»ke a turn at this swinging. Of it and the work on the two sorts of pullet weights, a weak lunged person can scarcely do enough. These open the ribs apart, broaden and deepen the cheat, and inflat^ the lunga-the very things the consumptive needs. The out-door work secures him or her ample good air, vigorous exercise, and frequent change of scene. On the value of this good air. or rather of the dantsr of bad air, hear Langenbeck, the great German ana- tomist ; ' I am sure now of what I suspected long ago viu., that pulmonary diseases have very little to do with intemperance * • and much leas with cold weather, but are nearly exclusively (if we except tuberculous tendencies inherited from both parents I •ay quite exclusively) produced by the breatRmg of foul air. ' This out-door work should also steadily be increased until the half.hours listless walk at first becomes six or eight miles before dinner, and as much more before supper. From breakfast to supper one can hardly be exercising out-of dooretoo much ; and steadily calling on the heart and longs in these very favourable wava increased vigour and power are onlv what might have reasonably been looked fo'r As the months roll on, and this steady work, directed right to the weak apots. hM strengthened and toughened you, now put larger weights on th( ig. 8 appliance, ind you do a thousand or even two thousand daily— head and body always beine held erect, and full breathing . oonatwt ifcSm- M O^TO GET STKONO, AND HOW TO STAY 80. iforUliljr oSn, re- Rkinismoiiit, do trip at onee, and iir akin till it ia then put on dry I feel like t«king rested, do thirty eighti. In the or aonie horse- k steed with any • through, then r, jnst before re- the weights. he weight work loreaae the out- 1 morning and n all weathers, on oomfortably also somewhat. I Fig. 8, practice irokes daily on g. 9. After the ■ the two hands winging lightly eakfast, before lit before retir- 'inging. Of it, orts of pulley >n can scarcely he Tibs apart, St, and inflate le consumptive secures him or I exercise, and n the value of danijsr of bad kt German aiia- lat I suspected ' diseases have ranee, * • *ther, but are pt tuberculous >th parents, I luced by the out-door work ued until the 9t becomes six and as much breakfast to srcising ont-of calling on the vourable ways ire only what >ked for. d this steady ak spots, has 'ou, now put appliance, and oitOKoS iiiikii wo thousand B being held lataat accom- paniment This making a specialty of these chest-expanding exercises, none of which are severe or violeat, but which are still vigorous enough, and the abundance o healthy and active out-door life, are sure to bnug good fruits in this battle where the stak.) IS no less than one'a own life. Thev ?«t.«*^°»!l "'l/iRorous means, aimed dl- reoUvattheweak part, and, with good air. good food, cheerful friends, and ampledeep will often work marvels, where the fiUiug the stomach with i whole apothecary shop of nauseous oils and other medicines ha^ wholly failed to bnng the relief sought These exercises, Uken by a man already hpaJthy. at once tone him up and invigorati him until he begin, to have something of the feeling of the sturdy pioneer, as dea- oribed by Dr Mitchell. An!d if th; delica^ nerson tries the same means, using them ju- aioiously and carefully, it is but TiJtural that he should find similar results. .hfw^H ^*"' T ?'• ^ ' °' Boston, ' showed us a photograph of himself taken several years previously. The shoulders - ^ j° t"""""!"/. iue Shoulders were warped forward, the chest looked flat •Imost hollow, and the face and genera appearance suggested a delicate man. He said he molined to be consumptive. Well bv practising breathing, not on an ordinary blowing. machine,' when you empty your lungs of about aU that is in them, but on an inspirometer from which instead you inhale every mch of air you can, and by practising vigorous work ng of his diaphragm, he haf •o expanded his lungs that he cSuld inhale Sr?fon"°K'^'^uu°? •j/?ity<'«bio inches of air at one breadth I (Srtainly the depth of his chest at the latter period w« something Mtounding, it being, as nearly as we could ikXiafihaS' T[' r"'Xhrw2 •Kiiiea at that), while they would h« fc^ sure to bring decidedly flvourrble fe tt '• ^^''f **•? 1°"'"''- h.bit of Trequenr S *t^t^ ^"halinK.^ cannot fail ^work After he of weak lungs has once hnilt themup again and regained the forL,^ gour. he should not onfy be sure of hirdail, indoor exercise and of his constitutional bS of a longer outing daily than a stronger,Z would need. President Day. of yX ^ to have been consumptive at seventeen b, good care of his body lived to To nSfiv^^ and It IS far from uncommon for deS nir' ^ns, who take good care of the ^T^^d \ of vigour they have, to outlive sturdier oum I who are more prodigal and careless : \. 8iiilifriTf'in'-?'.-| ". mvw 80 APPENDIX. u- APPENDIX I. Sluiwingth. average »tate of the development of 200 men upon entering the Boxodoin Collea, Oymnattum, from the clatses of 73, 74, 76, 76, and 77. ^owaum vonegt Age 18,3 years. Hfis"?' 5it.8in ::::::;;: e^^^ri^: SU;ii::;;;;::g^-:::::::::;:;::::::-i.- Chest (contracted) Forearm Upper arm (flexed). Shoulders (width) . Hips 'high Calf , . 35067 in. 32 1_ in 32.29 in. ^° P 10.03 Jn. ' ^ '." 10.960 in. ^5i in _ 15.602 in. 31-475 in- 19.612 in. 2-729 in. 3ii in 31. igjin 12J in ,Ati .. ^iv(. APPENDIX II. SJiomng the average state of the growth and development of the a°^lffl T^- t'^'J''-'' "' '''/ ^''""''"" G>'«.««5;m halfanhouraday"7o«7«m« a week, for a period of six months, under Dr. Sargent. ^ same number of m.'.n 1.' ::! i'j<;((' Vl».f^«l "f'.ght sft.Siin We'ght 137 lbs T,,,,, Chest (inflated) ,6* in \IWJ Chest (contracted) .... 3^ in! '^•^''* ' Forearm. io| in. Upper arm (flexe;!) .... 12 io Shoulders (width) .... Hips Thigh . Calf... 161 in. 33f in. 21 in. i3i in. In this case thfi apparatus used was light dumb-bells pulley weights, from 10 to 15 lbs. 68.254 in- lbs. 36.829 in. 33.206 in. 10.760 in. 11.903 in. 16.260 in. .J3'875 in. 20.964 in. 13.232 in, 2i lbs. ; Indian clubB, 3} lbs. ; APPENDIX III. Average increase in height 1 :_ Average increase in weight ' 1 1^ Average increase of chest (contracted) '.'..'.'.'.'.'.'.'.'.'"" tm Average increase of chest (inflaied) . . . . ja )» Average increase of girth of forearm .'." ' a ;„ Average increase of girth of upper arm j in' Average increase :.f width of shoulders a ;„* Average increase of girth of »iips ..... ii ;! Averar increase of gu. a Agh . . . .'. .'.'..".W", if ;„ Averai • incrftAtip nf oirth n' ' i'. '"■ _,i. .till. , ,,.,,. fin. Showing Bovao week t. D Not., 73 Nov., 74 Inorea Taken fro, days ext BaroBNOF No. Ym. 1 18 2 10 3 17 4 18 S 18 6 17 7 18 8 16 9 ir 10 18 n 19 la 18 IS 19 14 17 If IQ iotcduin CoUegt rs. I. lbs. 1. number of mm day four times lubB. 3} lbs. ; meaturemenis, hs, under Dr. . AFPiMI>a. AI^PENDIX IV. '&i*Lf^'//,^^^^^^^ for on. ,e.r u^on a youtH of ,5. week than was required 0^ t^rfgul/XsTs """ *"" ^'' «^* "•"^'^ " 81 each APPENDIX V. ^"^'n from Maetaren'i "Physical Bdueatian" ci^-j jr . . .