A handbook of gymnastics

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A HANDBOOK

Introduction

THE demands on the time of the bread winners to-day are more direct and exacting than ever before. In keeping pace with those who are devoting their best energies to accomplishing success in life, one important factor is likely to be neglected : the maintenance of the physical condition necessary to supply the resources.

That we may be able to meet these demands it is essential that the brain should receive its proper supply of nutriment both in quality and quantity, and we should furnish this with the least possible waste of material.

The weight of the muscles is equal to that of all of the rest of the body together. It is plain enough then that in order to have good health we must give the muscles some work to do. If we had a medium of circulation w 7 hereby food substances called for by any part could be directed to that particular spot without being sent all over the body, many ills of life would be averted. Unfortunately for the health and happiness of many people, w T hen the brain calls for a supply of food the material courses with equal force through the entire body. It follows that the brain gets less than it needs and uses up its reserve material, and some of the other organs of the body get more than they need and suffer from being over fed which materially embarrasses their normal functions. The result of this unhealthful condition is that the blood which goes to the brain is not as full of the constituents which go to

Handbook of Gymnastics.

make up nervous energy as it should be and therefore the brain can not run to its full capacity. The other organs of the body are surcharged with materials for which they have no need and in order to rid themselves of these, an unnecessary amount of labor is required. This condition can be obviated by calling upon each organ of the body to do its physiological work.

Physicians have long recognized the value of exercise in the cure and prevention of disease. Some have carefully studied its effects on convalescents and invalids so that they ma}^ know more definitely the kind and quantit}^ suited to the individual and the frequency with which it should be taken.

It is a well known principle that for any given amount of tissue used up in exercise, new material is sent immediately to replace it. Up to a certain point (which few of us ever attain) where we reach our limit in growth and development, the new material furnished is slightly in excess of that which has been broken down in the performance of any exercise. It is in this way that by taking a reasonable amount of exercise daily, we may attain our proper growth.

In childhood and youth, development is much more rapid than it is in middle age ; hence it is essential that young persons should take more exercise and should eat more than those of middle age.

Pltysical training consists not only in assisting physical growth but in a development of nervous force and in the training of the nerve centers which govern and control the varied movements and functions of the body. It is this education and development which go

Introduction, to make up a healthy body. It should be the aim of every youth to lay up such a store of health and energy during the period of life in which nature is so willing to give, that he may have a full storehouse on which to draw in his mature years.

EXERCISE.

Exercise should be taken regularly every day, at the same time if possible. When it is not practicable to exercise in the gymnasium or out of doors one should adopt some form of indoor exercise to take its place. Exercise should always stop short of fatigue. An excellent plan is to exercise on rising in the morning. This increases the circulation of the blood through the tissues, flushes out the broken down material which has accumulated during the night and leaves new material in its stead.

For the same reason it should be taken after prolonged mental exertion. Besides flushing the brain, the blood then finds work to do throughout the muscles and this relieves the brain tension. If tired after exercise it is best to rest half an hour before going out into the cold.

BATHING.

To prescribe any set rule for bathing is somewhat difficult on account of the physical peculiarities of different individuals. It is advisable to commence the bath with warm water for cleansing purposes and end it with a dash of cold water to cool and tone the surface of the body so that the reaction from the bath gives the skin a healthy glow. As a rule one should not remain in a bath more than ten minutes. Too much warm water tends to depress one. The cold io Handbook of Gymnastics.

water should be applied long enough to produce a healthy reaction, leaving a pleasant and invigorating sensation.

Warm and cold are comparative terms so that each one must govern the temperature of the bath to suit his own idea of what they mean.

SMOKING.

Perhaps the most apparent effect of the use of tobacco is its action on the heart. The excessive use of tobacco produces an excitable and irritable heart. Its use should be prohibited among those who are training for an}' physical exercise where great strength, speed or endurance is likely to be required.

The heart is the great pump that sends the blood throughout the body charged with oxygen and those materials which supply all parts of the body. If the heart is interfered with, the supply is necessarily lessened. The result of this interference with the heart's action and consequent supply is particularly noticeable in speed exercises such as running, bicycling and games where, as is well known, the users of tobacco become more easily exhausted than those who do not use it.

It is a question if the effect of tobacco is not more far reaching than this. It is reasonable to suppose that if it so easily affects the heart as to interfere with the natural blood supply, its continued use would impede the growth and development of the youth, consequently it should not be used during that period. SLEEPING.

The sleeping room and bed clothing should be well aired every morning.

Introduction.