,,h[ ,,to ,,get ,,/rong ,,& ,,h[ ,,to ,,/ay ,,s ,,by ,,william ,,blaikie ,illu/ration3 ,decoration ,,new ,,york ,,h>p] ,,bro!rs1 ,,publi%]s ,,frankl9 ,,squ>e #ahhc4 ,ent]$ accord+ to ,act ( ,congress1 9 ! ye> #ahgi1 by ,,h>p] ,,bro!rs1 ,9 ! ,(fice ( ! ,libr>ian ( ,congress1 at ,wa%+ton4 ,,to ,,ar*ibald ,,macl>5 ,,:o ,,has ,,probably ,,done ,,m ,,?an ,,any ,,"o ,,else ,,n[ ,,liv+ ,,to ,,po9t ,,out ,,! ,,b5efits ,,result+ ,,f ,,rational ,,physical ,,ex]cise1 ,,& ,,h[ ,,to ,,atta9 ,,^? ,,b5efits ,,?is ,,book ,,is ,,respectfully ,d$icat$ ,,preface4 ,millions ( our p pass _! lives 9 cities & t[ns1 & at "w :i* keeps !m ne>ly all day 9-doors4 ,_m h\rs are devot$ = days & ye>s1 "u c>eful tea*]s1 & _m millions ( doll>s are sp5t annually1 9 educat+ ! m9d & ! moral nature4 ,b ! body is all[$ to gr[ up all un$ucat$2 inde$1 (t5 su* a weak1 %aky affair t x gets easily out ( ord]1 especially 9 middle & lat] life1 & its own] is :olly unequal to tasks :i* w\ld h prov$ easy to him1 _h he giv5 x ev5 a ti! ( ! education be/[$ s g5]\sly 9 o!r directions4 ,n a few1 to be sure1 h ! advantage 9 y\? ( ye>s ( active out-door life on a f>m1 & s lay up a /ore ( vigor :i* /&s !m 9 good /ead ?r\gh\t a lifetime4 ,b _m1 & especially ^? born & re>$ 9 t[ns & cities1 h _h no su* tra9+1 or any equival5t1 & s nev] h ! develop$ lungs & muscles1 ! /rong he>t & vigor\s dige/ion--9 %ort1 ! improv$ tone & /r5g? 9 all _! vital organs--:i* any s5sible plan ( body-culture1 foll[$ up daily1 w\ld h secur$4 ,x does n matt] s mu* :e!r we get vigor on ! f>m1 ! deck1 ! t[-pa?1 or 9 ! gymnasium1 if we only get x4 ,=tunately1 if n gott5 9 y\?1 :5 we are pla/ic & easily %ap$1 x may /ill be _h1 ev5 f> on 9 middle life1 by judici\s & sy/ematic ex]cise1 aim$ fir/ to br+ up ! weak & unus$ p>ts1 & !n by g5]al "w daily :i* %all ma9ta9 ! equal developm5t ( ! :ole4 ,! aim "h has be51 n to write a pr(\nd treatise on gymna/ics1 & po9t out h[ to ev5tually rea* great p]=mance 9 ?is art1 b r 9 a way s pla9 & unte*nical t ev5 any intellig5t boy or girl c readily und]/& x1 to fir/ give ! read] a nudge to take bett] c>e ( 8 body1 & s ( 8 heal?1 & !n to po9t out "o way to d x4 ,t !re are a hundr$ o!r ways is *e]fully conc$$4 ,if any?+ said "h %\ld /ir up "s to vigor\sly take hold (1 & fai?fully foll[ up1 ei!r ! plan "h indicat$ or any "o ( ^! o!rs1 x _c fail to br+ !m m>k$ b5efit1 & s to gratify ,,! ,,au?or4 ,new ,york1 ,july1 #ahhc4 ,,cont5ts4 ,,*ap4 ,,page ,i4 ,,d ,,we ,,inh]it ,,%apely ,,bodies8 #i ,,ii4 ,,half-,,built ,,boys #bc ,,iii4 ,,w ,,daily ,,physical ,,ex]cise ,,= ,,girls ,,pay8 #db ,,iv4 ,,is ,,x ,,too ,,late ,,= ,,wom5 ,,to ,,beg98 #eg ,v4 ,,:y ,,m5 ,,%\ld ,,ex]cise ,,daily #gd ,,vi4 ,,home ,,gymnasiums #ia ,,vii4 ,,! ,,s*ool ,,! ,,true ,,place ,,= ,,*ildr5',s ,,physical ,,culture #ajd ,,viii4 ,,:at ,a ,,gymnasium ,,might ,,be ,,& ,,d #aag ,,ix4 ,,"s ,,results ,,( ,,brief ,,sy/ematic ,,ex]cise #ach ,x4 ,,"w ,,= ,,! ,,fle%y1 ,,! ,,?91 ,,! ,,old #aed ,,xi4 ,,half-,,tra9$ ,,firem5 ,,& ,,police #agg ,,xii4 ,,special ,,ex]cise ,,= ,,any ,,giv5 ,,muscles #aii a4 ,to ,develop ! ,leg bel[ ! ,knee #bjj b4 ,"w = ! ,front ( ! ,?igh #bjh c4 ,to ,enl>ge ! ,"u ,?igh #bad d4 ,to ,/r5g!n ! ,sides ( ! ,wai/ #bae e4 ,! ,abdom9al ,muscles #bah f4 ,c\nt]work = ! ,abdom9al ,muscles #bbd g4 ,to ,enl>ge & give ,p[] to ! ,lo9s #bbg h4 ,developm5t above ! ,wai/ #bbh i4 ,fill+ out ! ,%\ld]s & ,upp] ,back #bcj j4 ,to obta9 a good ,biceps #bcc k4 ,to br+ up ! ,muscles on ! ,front & ,side ( ! ,%\ld] #bcf l4 ,=e>m ,"w #bcg m4 ,ex]cises = ! ,triceps ,muscles #bch n4 ,to ,/r5g!n & ,develop ! ,h& #bda o4 ,to ,enl>ge & ,/r5g!n ! ,front ( ! ,*e/ #bdc p4 ,to ,broad5 & ,deep5 ! ,*e/ itself #bde ,,xiii4 ,,:at ,,ex]cise ,,to ,,take ,,daily #beb a4 ,daily ,"w = ,*ildr5 #bec b4 ,daily ,ex]cise = ,"y ,m5 #bgc c4 ,daily ,ex]cise = ,wom5 #bgf d4 ,daily ,ex]cise = ,bus9ess ,m5 #bgh e4 ,daily ,ex]cise = ,consumptives #bhc ,,app5dix ,i4 #bia ,,ii4 #bia ,,iii4 #bib ,,iv4 #bib ,v4 #bic ,,vi4 #bid ,,vii4 #bie ,,conclusion #bie ,,table ,,( ,,illu/rations4 ,fig4 #a4 ,a w>p$ ,univ]sity ,o>sman1 imp]fectly develop$ 9 ,muscles n us$ 9 ,r[+ #cf #b4 ,a w>p$ ,pr(essional ,scull]1 imp]fectly develop$ 9 ,muscles n us$ 9 ,r[+ #cg #c4 ,horizontal ,b> & ,*e/-b>s1 = ,home ,use #ib #d4 ,noiseless ,pulley-weights #id #e4 ,appliance = develop+ ! ,sides ( ! ,wai/ #bag #f4 ,a ,correct ,position = ,fa/ ,walk+ #bbj #g4 ,device = develop+ ! ,abdom9al ,muscles #bbe #h4 ,a ,*e/-wid5] #bdh #i4 ,a ,*e/-deep5] #bej ,,h[ ,,to ,,get ,,/rong1 ,,& ,,h[ ,,to ,,/ay ,,s4 ,,*apt] ,i4 ,,d ,,we ,,inh]it ,,%apely ,,bodies8 ,probably m m5 walk pa/ ! corn] ( ,broadway & ,fulton ,/reet1 9 ,new ,york city1 9 ! c\rse ( "o ye>1 ?an any o!r po9t 9 ,am]ica--m5 ( all nations & ages1 heights & weights4 ,look at !m c>efully z !y pass1 & y w see t sc>cely "o 9 t5 is ei!r erect or ?or\ghly well-built4 ,"s sl\* _! %\ld]s & d\ble 9 at ! wai/2 "s ov]/ep2 o!rs cant to "o side2 ?is "o has "o %\ld] high] ?an ! o!r1 & t "o bo? too high2 "s h heavy bodies & light legs1 o!rs ! rev]se2 & s on1 ea* ) 8 own peculi>ities4 ,a ?or\ghly erect1 well-proportion$ man1 easy & graceful 9 8 movem5ts1 is f> f a frequ5t sight4 ,any "o accu/om$ to a?letic "w1 & kn[+ :at x c d = ! body1 mu/ at times h wond]$ :y mo/ m5 all[$ !mselves to g along = ye>s1 p]haps ?r\gh life1 s c>ry+ !mselves z n only to lack ! outw>d grace & ease !y might possess1 & :i* !y occasionally see 9 o!rs1 b s z to directly cramp & imp$e "o or m ( ! vital organs4 ,nor is x always ! man's fault t he is ill-proportion$4 ,9 mo/ cases x comes d[n f 8 prog5itors4 ,! fa!r's walk & physical peculi>ities appe> 9 ! son1 (t5 s pla9ly t ! =m]'s call+ might almo/ be told f a look at ! latt]4 ,a v great majority ( ,am]icans are ! sons ei!r ( f>m]s or m]*ants1 me*anics or labor]s4 ,! "w ( ea* class soon develops peculi> *>act]i/ics4 ,no "o ( ! f\r classes has ord9>ily _h any tra9+ at all aim$ to make him equally /rong all ov]4 ,broad z is ! v>iety ( ! f>m]'s "w1 f> ! great]1 & c]ta9ly ! heavi]1 "p ( x t5ds to make him /oop =w>d & become in]ect4 ,no man /&s up /raight & m[s4 ,:5 he %ovels1 he b5ds m yet2 & e ounce ( spade or load pulls him ov]1 till1 aft] mu* ( ?is sort ( "w1 x requires an ef=t to /& upright4 ,pl\gh+ is bett] = ! upp] body1 b x does n la/ long4 ,:ile x keeps "o walk+ ov] unev5 gr\nd1 x soon br+s on an awkw>d1 clumsy /ep1 rais+1 z x does1 ! foot unnaturally high4 ,*opp+ is excell5t = ! upp] man1 b does little = 8 legs4 ,9 h&-rak+ & hoe+ ! man may rema9 erect2 b 9 pit*+ & build+ ! load1 9 ne>ly e sort ( lift+1 & especially ! heavi] sorts1 z 9 h&l+ heavy /one or timb]1 8 back is always b5t ov]4 ,x is s mu* easi] to sl\* ov] :5 sitt+ on horse-rake1 m[]1 or h>ve/]1 t mo/ p]sons d x4 ,sc>cely any "w on a f>m makes "o quick ( foot4 ,all ! long day1 :ile "s ( ! muscles d ! "w1 :i* t5ds to develop !m1 ! re/ are untax$1 & rema9 actually weak4 ,a f>m] is seldom a good walk]1 usually hit*+ up if he has an err& to g1 ?\gh x be sc>ce a mile away2 & he is r>ely a good runn]4 ,he is a he>ty1 well-f$ man1 n only because :olesome food is pl5ty1 b because 8 appetite is %>p1 & he eats ) reli% & ze/4 ,naturally a man ?9ks t1 :5 he eats & sleeps well1 he is pretty heal?y1 & s he usually is2 b :5 he is cont5t$ ) ?is condition ( ?+s1 he ov]looks ! fact t he is develop+ "s p>ts ( 8 body1 & leav+ o!rs weak2 t ! w>p he is enc\rag+ 9 t body1 by twice z mu* "w = ! muscles ( 8 back z = ^? ( ! front ( 8 *e/1 :ile x enl>ges ! =m]1 (t5 s z to ev5 r5d] x muscle-b\nd1 actually contracts ! latt]1 & h5ce gives less room = he>t1 lungs1 /oma*1 & all ! vital organs1 ?an a well-built man w\ld h4 ,if a man %\ld tie up "o arm1 & ) ! o!r /eadily sw+ a smi?'s hamm] all day1 !re is little d\bt t he w\ld soon h an excell5t appetite & ! sweet sleep ( ! labor+ man4 ,b 9 :at %ape w\ld x leave him 9 a few ye>s1 or ev5 9 a few mon?s8 ,! "w ( ! f>m]1 ill-di/ribut$ z to ! :ole man1 leaves him z really "o-sid$ z ! =m]4 ,x is 9 a less] degree1 ( c\rse1 b /ill s evid5t t he :o looks ev5 casually may see x4 ,:ile ! f>m]'s "w makes a man he>ty & well1 ?\gh lumb]+1 x takes ! spr+ out ( him4 ,! m]*ant is1 physically1 h[ev]1 9 a worse position4 ,gett+ to 8 "w 9 boyhood1 /ick+ to x z long z ! busie/ man 9 ! e/abli%m5t1 8 body (t5 utt]ly unfit & unready = ev5 half ! /ra9 x be>s1 he /ruggles on ?r\gh ! boy's duties1 ! cl]k's1 & ! salesman's1 till he becomes a p>tn]2 or p]haps he />ts z entry-cl]k1 rises to be book-keep]1 & !n /ays !re4 ,9 _m k9ds ( "w he has be5 oblig$ to /& ne>ly all day1 till 8 sides & wai/ c\ld sc>cely be> x long]1 & he (t5 breaks d[n "u ! ceaseless pressure4 ,if 8 "w calls him out mu*1 he f9ds t ! con/ant walk+1 ) 8 m9d on ! /ret*1 & m or less worri$1 does n br+ him t vigor he naturally looks = f s mu* ex]cise1 & at night he is jad$ & us$ up1 in/ead ( be+ fre% & he>ty4 ,:5 exceptional t5sion comes1 & bus9ess losses or rev]ses make him anxi\s & hagg>d1 !re is little 9 8 daily "w :i* t5ds to draw him out ( a situation t he c\ld h readily & easily fitt$ himself to face1 & wea!r too1 _h he only kn[n h[4 ,to be sure1 :5 he gets well on & bett] to d1 he rides out 9 ! late aft]noon1 & dome/ic & social recreation 9 ! ev5+ may t5d to fre%5 him1 & fit him = ! next day's r\nd2 b1 especially if he has be5 a /rong "y man1 he f9ds t he is *ang$1 & _c "w on z he us$ to d4 ,8 bodily /r5g? & endurance are gone4 ,! reason :y is pla9 en\gh3 :5 he 0 at 8 be/1 he 0 do+ mo/ "w1 & ( ! sort to keep him 9 good condition4 ,n[ !re is no?+ betwe5 ris+ & b$time to build up any su* /r5g?1 & he is =tunate if he reta9s ev5 half ( :at he _h4 ,to be sure1 he does n ne$ ! /r5g? ( a /alw>t "y f>m]2 b1 c\ld he h reta9$ x1 he w\ld h be5 surpris$1 if he _h tak5 suffici5t daily ex]cise to regulate himself1 h[ valuable x w\ld h be5 9 ton+ him up = ! sev]] "w & trial ( ! day4 ,if1 in/ead ( ! tax$ & worn-out n]ves1 he c\ld h _h ! feel+ ( ! man ( /urdy physique1 :o keeps himself 9 condition1 :o does n "k :at x is to be n]v\s1 :at a priceless boon x w\ld h be5 = him6 ,:o does n "k among 8 fri5ds bus9ess m5 ^: faces %[ t !y are ne>ly all ! "t ov]work$2 :o get ?91 & /ay s2 :o look tir$1 & are s2 :o g on dragg+ along ?r\gh _! duties--= !y are m5 made ( ! /uff :i* does ! duty z x comes up1 :e!r h>d or easy8 ,! noon meal is ru%$ ?r\gh1 p]haps :5 ! bra9 is at :ite-heat4 ,m is eat51 bo? !n & 9 ! ev5+1 ?an w dige/2 & good z is ! aft] or ! be=e d9n] ride1 z f> z x goes1 x does n g f> en\gh to make ! dige/ion sure4 ,!n comes brok5 sleep4 ,! man wak+ f x is n re/$1 is n rebuilt & /rong1 & ready = ! new day4 ,) _m m5 ( ?is k9d--& all city m5 "k !y are well-nigh innum]able--:at wond] is x t n]v\s exhau/ion is s frequ5t among !m1 & t physicians :o make ?is disord] a specialty (t5 h all t !y c d8 ,"o ( ! mo/ not$ ( !m1 ,dr4 ,s4 ,weir ,mit*ell1 ( ,philadelphia1 9 8 valuable little book1 ,we> & ,te>2 or1 ,h9ts = ! ,ov]work$1 page #df1 says3 ,all classes ( m5 :o use ! bra9 sev]ely1 & :o h also--& ?is is important--seasons ( excessive anxiety or grave responsibility1 are subject to ! same =m ( disease2 & ?is is :y1 ,i presume1 t ,i1 z well z o!rs :o are accu/om$ to enc\nt] n]v\s disord]s1 h met ) num]\s in/ances ( n]v\s exhau/ion among m]*ants & manufactur]s4 ,my note-books seem to %[ t manufactur]s & c]ta9 classes ( railway (ficials are ! mo/ liable to suff] f neural exhau/ion4 ,next to ^! come m]*ants 9 g5]al1 brok]s1 etc42 !n1 less frequ5tly1 cl]gym52 /ill less (t51 lawy]s2 &1 m r>ely1 doctors2 :ile di/ress+ cases are apt to occur among ! ov]-s*ool$ "y ( bo? sexes4 ,& :ile ! m active among bus9ess m5 run into ?is sort ( dang]1 ^? less expos$ to x /ill d little or no?+ to give !mselves s\nd1 vigor\s bodies1 s z to ga9 consequ5t en]gy & heal?1 & s !y g ?r\gh life f> less effici5t & useful m5 ?an !y might h be54 ,h5ce _! sons h to suff]4 ,! boy c]ta9ly _c inh]it f ! fa!r m vigor & /am9a ?an ! latt] has1 h[ev] favor$ ! "m may h be52 s1 unless ! boy has "s sort ( tra9+ :i* builds him up1 8 fa!r's weaknesses or physical defects are v likely to %[ 9 ! son4 ,nor d mo/ classes ( me*anics f>e mu* bett]4 ,take ! heavi] k9ds ( skill$ labor4 ,! blacksmi? r>ely uses "o ( 8 h&s z mu* z ! o!r1 especially 9 heavy "w1 & (t5 has poor legs4 ,inde$1 if he has good legs1 he does n get !m f 8 call+4 ,! /one-mason is equally "o-h&$--"o h& m]ely guid+ a light tool1 ! o!r sw++ a heavy mallet4 ,n9e-t5?s ( all ma*9i/s are "r-h&$4 ,& s on1 ?r\gh ! long li/ ( ! v>i\s trades :]e sev]e muscul> ex]tion is requisite1 !re is a simil> unev5 di/ribution ( ! "w to ! v>i\s p>ts ( ! body1 ! "r arm g5]ally gett+ ! lion's %>e1 ! left b little1 ! back m ?an ! *e/--or1 r1 ?an ! front *e/--& ! legs hav+ b passive sort ( "w at be/4 ,puddl]s & boil]-mak]s1 plumb]s & c>p5t]s1 coop]s & smi?s1 %ipwrights1 c>riage-mak]s1 t9n]s1 & all :o foll[ trades call+ = vigor\s muscul> action1 n only con/antly "w "o side m ?an ! o!r1 b _m ( _! tools are made1 purposely1 "r-h&$1 s t !y c\ld h>dly use !m ) ! left h& if !y want$ to4 ,z to ^? ^: "w is m delicate1 saddl]s & %oe-mak]s1 mill-h&s & compositors1 wood-turn]s1 tailors1 jewell]s & engrav]s1 & ne>ly all ! light] craftsm51 le>n _! trade ) "o h&1 & w\ld nev] v5ture to tru/ any ( its f9] "w to ! o!r4 ,9 %ort1 take ! me*anic :]e y w1 9 ! va/ majority ( in/ances 8 "r arm & side are l>g] & /rong] ?an 8 left1 & q z (t5 8 vocation does little or no?+ to /r5g!n & develop 8 legs4 ,! fact t mo/ ( ^! m5 h active "w = "s ( ! muscles1 ) en\gh ( x to insure a good appetite1 comb9$ ) inh]it$ vigor1 makes !m (t5 he>ty m51 b x leaves !m unequally develop$4 ,:5 !y get into ! gymnasium1 !y are usually lack+ 9 t symmetry1 ease1 & erectness :i* !y might all along h _h1 _h !y b us$ ! means4 ,! result1 !n1 ( ov]work+ "o "p ( ! body at ! exp5se ( ! o!r1 especially 9 heavi] me*anical labors1 & ( too little vigor\s action 9 ! light]1 t5ds to make ! av]age workman m prone to disease4 ,7 !re uni=m developm5t1 & t daily vigor\s ex]cise :i* w\ld /imulate ! dormant p>ts ( ! man's body1 x w\ld add to 8 life & usefulness4 ,b h[ is x ) ! /urdy labor]8 ,he c h>dly be liable to ! same defects4 ,8 "w c]ta9ly mu/ call into play e muscle ( 8 body4 ,well1 wat* him a:ile & see4 ,try ! coal-heav]4 ,8 surely is heavy1 h>d "w1 & mu/ make him ex]t himself all ov]4 ,b does x8 ,:ile x keeps 8 knees /eadily b5t1 8 back is all ! :ile ov] 8 "w4 ,! tons ( coal he lifts daily ) 8 %ovel gradually1 b ) positive c]ta9ty1 insures 8 back rema9+ some:at b5t :5 8 "w = ! "t is done4 ,:5 a ye> is sp5t at su* labor1 ! back mu/ take a la/+ curve4 ,:ile 8 back broad5s1 gr[+ ?ick & p[]ful1 8 *e/ does n get s mu* to d2 h5ce he is soon a r\nd-%\ld]$ man4 ,z he does n hold 8 *e/ out1 nor 8 neck & head erect1 he contracts 8 lung-room1 z well1 inde$1 z 8 g5]al vital-room4 ,sc>ce any man gr[s e>li] muscle-b\nd1 = few backs d s mu* h>d "w4 ,n[1 /&+ erect1 let him try & slap ! backs ( 8 h&s toge!r beh9d 8 %\ld]s1 keep+ 8 arms horizontal & /raight at ! elb[4 ,n[ he w und]/& :at is meant by be+ muscle-b\nd4 ,x w be odd if he c get 8 h&s )9 a foot ( ea* o!r4 ,! navvy is no bett]4 ,! g>d5]'s help] has to d mu* /oop+4 ,s d track-h&s1 /one-break]s1 truckm51 port]s1 long%orem51 & all ! re/4 ,especially are ord9>y day-labor]s1 ^: tools are spade1 pick1 & b>1 :o are c>eless ab\t _! sk91 :o are expos$ to du/ & dirt1 :o are co>sely %od1 mo/ prone to h bad feet4 ,!y1 too1 h ! he>ty appetite & ! s\nd sleep4 ,seldom d !y give _! bodily improvem5t a ?\ght1 & s (t51 l _! own tee?1 !y decay be=e _! "t1 & mat]ially %ort5 _! usefulness & _! days4 ,"h1 !n1 we see t ! va/ majority ( m5 9 ?is c\ntry--?ree out ( f\r at lea/--are born ( fa!rs b p>tially develop$1 & uni=mly ( in]ect c>riage4 ,& h[ is x ) _! mo!rs8 ,naturally !y come1 to a l>ge ext5t1 f ! same classes4 ,!y inh]it _m ( ! *>act]i/ics ( _! fa!rs--size1 color1 temp]am5t1 & s on1 & g5]ally ! same t5d5cy to be /rong] on "o side ?an on ! o!r4 ,9 ! poor] classes _! life is "o ( "w1 frequ5tly ( ov]work & drudg]y1 & 9 ill-light$1 ill-v5tilat$ ap>tm5ts4 ,among ^? bett] (f1 !y d n "w en\gh1 & (t51 ?\gh ( vigor\s p>5ts1 are n !mselves /rong4 ,?or\ghly heal?y1 he>ty wom5 are n common among u4 ,ask ! family physician1 & he w endorse ?is /atem5t to an ext5t mo/ m5 w\ld n h suppos$4 ,am]ican wom5 are n good walk]s4 ,look h[ !y are a/oni%$ :5 !y he> ( "s lady :o walks f five to t5 miles a day1 & ?9ks no?+ ( x4 ,"o su* ef=t w\ld be positively dang]\s to v _m1 inde$ probably to ! majority ( our wom51 :ile ne>ly all ( !m w\ld n get ov] its effects = sev]al days4 ,yet _m ,engli% & ,canadian ladies take t mu* ex]cise daily f *oice1 &1 f9d+ ! exhil>ation1 /r5g?1 & heal? x br+s1 & ! g5]al feel+ ( effici5cy :i* x produces1 w\ld n give x up4 ,no regul> ex]cise is common among ! great majority ( ! wom5 ( ?is c\ntry :i* makes !m use bo? _! h&s alike1 & is yet vigor\s en\gh to add to ! size & /r5g? ( _! %\ld]s1 *e/s1 & arms4 ,ord9>y h\se-"w br+s ! h&s ( ^? :o indulge 9 x a good deal to d1 ev5 ?\gh ! wa%+ & iron+ are left to hir$ help4 ,! c>e ( *ildr5 adds mat]ially to ! ex]tion call$ = 9 a day4 ,b f> too (t5 bo? ! h\se-"w & ! look+ aft] ! *ildr5 are s\rces ( great ex]tion4 ,7 ! woman /rong & full ( vigor1 %e w\ld turn ea* (f lightly1 & /ill be fre% & he>ty at ! end ( ! day4 ,) ! fa!r1 z ) ! "m1 ! conclusion arriv$ at seems to be z foll[s3 n[ t ! day's "w is done1 no matt] :e!r x br+s ) x /r5g? or weakness1 let u be p]fectly cont5t$ ) ?+s z !y are4 ,if x makes u "o-h&$1 s be x4 ,if x /oops ! back ov]1 s be x4 ,if x does little or no?+ = ! l[] limbs1 or cramps ! *e/1 or nev] half fills ! lungs1 or aids dige/ion n a :it1 s be x4 ,if x keeps "s p]sons ?9 & tir$-look+1 & does n prev5t o!rs f gr[+ too fle%y1 x nev] occurs to mo/ ( !m t a v small am\nt ( k & ef=t 9 ! "r direction w\ld "w wond]s1 & 9 a way :i* w\ld be n only valuable b attractive4 ,mo/ ( u get1 !n1 f our p>5ts a "o-sid$ & p>tial developm5t1 & are cont5t$ ) x4 ,unless we ourselves take /eps to bett] our condition1 unless we s+le out ! weak spots1 prescribe ! "w & ! am\nt ( x1 & !n d t "w1 we %all n rem$y ! evil4 ,m ?an ?is1 if we d n cure ^! defects1 we w n only g ?r\gh life ) limit$ & cramp$ physical res\rces1 ) _! accompany+ disord]s & ailm5ts1 b we w cruelly entail on our *ildr5 defects & t5d5cies :i* might h readily be5 sp>$ !m1 & = :i* !y c fairly blame u4 ,a little att5tion to ! subject w %[ t ! rem$y is q )9 our rea*2 & s pla9 is ?is1 t a g5]ation lat]1 if ! int]e/ n[ awak5+ 9 ?is direction becomes1 z x promises to1 v g5]al among u1 our desc5dants w und]/& f> bett] ?an we d t ! body c be educat$1 z well z ! m9d or ! moral nature2 t1 in/ead ( int]f]+ ) ! work+s ( ^!1 ! body w1 :5 prop]ly tra9$1 directly & mat]ially aid !m2 &1 fur!r1 t !re is no /&-po9t f :i* ! matt] c be view$ :i* w n %[ t su* tra9+ w pay1 & mo/ h&somely at t4 ,,*apt] ,,ii4 ,,half-,,built ,,boys4 ,b1 :atev] our inh]it$ lacks & /rong po9ts1 few :o h look$ into ! matt] c h fail$ to notice t ! popul> sports & pa/imes1 bo? ( our boyhood & y\?1 good z !y are1 z f> z !y g1 are n 9 !mselves vigor\s en\gh1 or well en\gh *os5 to rem$y ! lack4 ,! top1 ! m>ble1 & ! jack-knife ( ! boy are wield$ ) "o h&1 & = all ! /r5g? t wield+ br+s1 x might z well h be5 conf9$ to "o4 ,fly+ kites is n likely to ov]do ! muscles4 ,yet top-"t1 m>ble-"t1 & kite-"t g5]ally cov] all ! available play h\rs ( ea* day = a l>ge portion ( ! ye>4 ,b he has m vigor\s "w ?an ^! br+4 ,well1 :at8 ,:y1 ball-play+ & play+ tag1 & foot-ball1 & skat+1 & coa/+1 & "s croquet1 & occasional ar*]y1 :ile he is a pa9fully accurate %ot ) a bean-%oot]4 ,well1 9 ball-play+ he le>ns to pit*1 to cat*1 to bat1 to field1 & to run bases4 ,h[ _m boys c pit* ) ei!r h&8 ,n "o 9 a hundr$1 at lea/ well en\gh to be ( any use 9 a game4 ,obs]ve ! pit*+ arm & %\ld] ( "s fam\s pit*]1 & see h[ mu* l>g] !y are ?an _! mates4 ,dr4 ,s>g5t1 = _m ye>s in/ructor 9 physical culture 9 ,yale ,college1 says t he has se5 a well-kn[n pit*] ^: "r %\ld] 0 "s two in*es l>g] ?an ! left2 inde$1 8 :ole "r side seem$ out ( proportion ) 8 left4 ,! cat*] draws bo? h&s 9 t[>d him z ! ball ent]s !m1 & passes x back to ! pit*] almo/ always ) ! same h&4 ,he has1 9 addition1 to spr+ ab\t on 8 feet1 unless ! balls come v uni=mly1 & to d mu* twi/+ & turn+4 ,! batt] bats1 n f ei!r %\ld]1 b f "o %\ld]1 to su* an ext5t t ^? us$ to 8 batt+ "k pretty well :]e he w knock ! ball1 ?\gh1 did he bat f ! o!r %\ld]1 ! g5]al direction ( ! knock+ w\ld be q diff]5t4 ,"s ( ! field]s h consid]able runn+ & "s cat*+ to d1 & !n to ?r[ ! ball 9 to pit*]1 or baseman1 or cat*]4 ,b t ?r[ is always ) ! /rong] h&1 nev] ) ! o!r4 ,_m ( ! field]s (t5 h n "o solit>y ?+ to d b to walk to _! /ations1 rema9 !re :ile _! side is out1 & !n walk back aga91 h>dly gett+ "w en\gh1 9 a cold day1 to keep !m w>m4 ,runn+ bases is %>p1 j]ky "w1 & a wret*$ sub/itute = /eady1 s5sible runn+ ov] a long di/ance4 ,nor is ! field]'s runn+ mu* bett]2 & nei!r w\ld ev] tea* a boy :at he ought to "k ab\t di/ribut+ 8 /r5g? 9 runn+1 & h[ to get out ( x :at he readily might1 &1 m important yet1 h[ to make himself an endur+ long-di/ance runn]4 ,= all ! "w ! =m] br+s1 ord9>y1 & ev5 less ?an ord9>y1 /r5g? ( leg & lung w suffice1 b = ! latt] x ne$s bo? good legs & good lungs4 ,run mo/ ,am]ican boys ( twelve or f\rte5 six or eight miles1 or1 r1 />t !m at x--let !m all belong to ! ball-n9e if y w1 too--& h[ _m w\ld cov] half ! di/ance1 ev5 at any pace wor? call+ a run8 ,! ,engli% are1 & h long be51 ahead ( u 9 ?is direction4 ,to mo/ read]s ! above di/ance seems f> too long to let any boy ( t age run4 ,b1 _h he be5 always us$ to runn+--n fa/1 b /eady runn+--x w\ld n seem s4 ,tom ,br[n ( ,rugby1 9 ! h>es-&-h\nds game1 ( :i* he gives u s graphic an acc\nt1 makes bo? ! h>es & h\nds cov] a di/ance ( n9e miles )\t be+ mu* ! worse = x1 & yet !y 7 simply s*ool-boys1 ( all ages f twelve to eighte54 ,let him :o ?9ks t ! av]age ,am]ican boy ( ! same age w\ld h f>$ z well1 g d[n to ! public ba?-h\se1 & look c>efully at a hundr$ or two ( !m z !y tumble ab\t 9 ! wat]4 ,he w see m big heads & slim necks1 m poor legs & sk9ny arms1 & lanky1 half-built bodies ?an he w\ld h ev] imag9$ ! :ole neighborhood c\ld produce4 ,or he ne$ n see !m /ripp$4 ,"o ( our lead+ metropolitan j\rnals1 9 an editorial rec5tly1 head$1 ,give ! boy a *ance1 said3 ,ab\t "o 9 t5 ( all ! boys 9 ! ,union are liv+ 9 ,new ,york & ! l>ge cities imm$iately adjac5t2 & !re are ev5 m )9 ! limits ( ,philadelphia1 ,bo/on1 ,*icago1 & ! o!r ,am]ican cities ^: population exce$s a hundr$ ?\s&4 ,! wits ( ^! millions ( boys are be+ =c$ to _! extreme capacity1 :e!r !y are taught 9 ! s*ool1 ! %op1 or ! /reet4 ,b :at is be+ done = _! bodies8 ,! answ] may be obta9$ by /&+ at ! door ( almo/ any public or private s*ool or academy at ! h\r ( dismissal4 ,! inquir] w see a cr[d ( und]siz$1 li/less1 ?9-fac$ *ildr51 ) sc>cely any promise ( manhood ab\t !m4 ,take a tape-measure & get ! gir? ( *e/1 upp] & =e>m1 ( wai/1 hips1 ?ighs1 & calves ( ^! little fell[s1 likewise _! heights & ages4 ,n[ s5d to ,engl& & get ! /ati/ics ( ! boys ( ! same age :o are good at h>es-&-h\nds1 at foot-ball1 & see ! diff]5ce4 ,9 e solit>y measurem5t1 save height1 !re is little d\bt :i* w\ld %[ ! bett] figures4 ,ev5 9 height1 x is m ?an probable t ! article j quot$ w\ld f9d abundant f\ndation = call+ our boys und]siz$4 ,next cross to ,g]many1 & g to ! s*ools :]e boys & _! ma/]s toge!r1 9 vacation days1 sometimes walk two or ev5 ?ree hundr$ miles1 9 t l& :]e ! f>-fam$ ,g]man ,turn]s1 by long tra9+1 %[ a /r5g? & agility comb9$ :i* are a/\nd+1 & try ! tape-measure !re4 ,is !re any "q :at ! result w\ld be8 ,:5 ! sweep+ "w ! ,g]mans made ( x 9 _! late w> ) ,france is call$ to m9d1 does x n look z if !re 0 good gr\nd = ! assumption s freely made1 t x 0 ! sup]ior physique ( ! ,g]mans :i* did ! bus9ess8 ,:]e "w is *os5 t only /urdy limbs c d1 & t "w is gradually approa*$1 & p]si/5tly /uck to1 by-&-by ! /urdy limbs come4 ,b :5 all t ^! limbs are call$ on to d is light1 spasmodic "w1 & !re is none ( ! spur :i* y\?ful emulation & pride 9 sup]ior /r5g? br+1 :at wond] is x if ! result is a weakly article8 ,ano!r & natural consequ5ce _m p>5ts mu/ h notic$4 ,(t51 9 a city neighborhood1 !re is n "o /rong1 effici5t boy to lead on ! re/1 & %[ !m ! developm5t :i* !y might h & %\ld h4 ,boys1 l m51 are fond ( do+ :atev] !y c d well1 & ( lett+ o!rs see !m d x1 &1 l _! eld]s1 !y gladly foll[ a capable & self-reliant lead]4 ,b if no "o ( _! numb] is equal to tasks :i* call = fir/-class /r5g? & /ay+ p[]s1 :5 no "o w lead ! re/ up to a high] physical plane1 !y nev] w get !re4 ,x is n a good sign1 or "o t bodes well = our future1 to see ! play-gr\nds ( our cities & t[ns s mu* neglect$4 ,y may /& on _m ( !m = weeks toge!r & n see "o %>p1 hot game ( ball1 or ( any?+ else1 :]e ea* conte/ant goes 9 ) might & ma91 & ! spectator becomes s int]e/$ z to hate to leave ! fun4 ,foot-ball is a game z yet n at all g5]al among u4 ,excell5t is x = develop+ intrepidity & o!r manly qualities4 ,! ,duke ( ,well+ton is report$ to h said t h] foot-ball fields 7 :]e ,engl&'s soldi]s 7 made4 ,! %ort1 ha/y s*ool recess 9 ! cr[d$ s*ool-y>d1 or play snat*$ 9 ! /reets--^! w nev] make robu/ & vigor\s m54 ,yet ^! are too (t5 all t our boys get1 _! cramp$ facilities = amusem5t soon br++ _! natural result 9 small vital organs & half-develop$ limbs4 ,_m ( our l>ge cities are wret*$ly (f = play-gr\nds4 ,su* op5 spaces z we h are f5c$ ar\nd1 & h signs nail$ all ov] !m say+1 ,keep (f ! grass6 at ! same "t =bidd+ games on ! pa?s4 ,"o "p ( ,bo/on ,common us$ to be a fam\s play-gr\nd2 & _m h>d-f\ght battles has x se5 at foot-ball1 base-ball1 hockey1 & cricket4 ,_m an active s*ool-boy !re has m ?an once tempor>ily bit ! du/4 ,b n[ r[s ( /reet lamps run ?r\gh t "p ( ! ,common1 & ! preci\s grass mu/ be protect$ at all haz>ds4 ,new ,york city is sc>cely bett] (f4 ,c5tral ,p>k1 miles away f ! great majority ( ! boys 9 ! city1 is elegant en\gh :5 !y get to x2 b let !m once set _! b\nds & />t a game ( ball1 or h>es-&-h\nds1 or try a little jump+ or runn+1 on any "o ( ^? hundr$s ( beautiful acres1 save 9 "o solit>y field1 & see h[ soon ! gray-coats w be ^u !m4 ,! ,batt]y1 ,city ,hall ,p>k1 ,wa%+ton ,squ>e1 ,union ,p>k1 ,/uyvesant ,squ>e1 & ,madison ,squ>e are well locat$1 & w\ld make capital play-gr\nds1 b ! grass !re is altoge!r too well comb$ to be ruffl$ by unruly boys4 ,if a boy's c\s9 comes 9 f ! c\ntry1 & he wi%es to try conclusions ) him1 he mu/ conf9e 8 ef=ts to ! flagg$ sidewalk or ! cobble-/on$ /reet1 :ile a brass-button$ ref]ee is likely at any mom5t to int]f]e1 & take !m bo? into cu/ody = disord]ly conduct4 ,aga91 outside ( a boy's ball-play+1 sc>ce "o ( 8 o!r pa/imes does mu* to build him up4 ,swimm+ is excell5t1 b is conf9$ to a v few mon?s 9 ! ye>1 & is seldom gone at1 z x %\ld be1 ) any regul>ity1 or ) a compet5t tea*] to gradually lead ! boy on to its high] possibilities4 ,skat+ is equally desultory1 because 9 _m ( our cities w9t]s pass ) sc>cely a week ( good ice4 ,coa/+ br+s "s up-hill walk+1 good = ! legs1 b does practically no?+ = ! arms4 ,s boyhood slips along until ! lad is well on 9 8 te5s1 & /ill1 9 n9e cases out ( t51 he has _h no?+ yet ( any acc\nt 9 ! way ( t sy/ematic1 vigor\s1 daily ex]cise :i* looks directly to 8 weak po9ts1 & aims n only to eradicate !m1 b to build up 8 g5]al heal? & /r5g? z well4 ,he gets no help 9 ! "o place ( all :]e he might s easily get x--! s*ool4 ,s f> z we c le>n1 no sy/em ( ex]cise has be5 introduc$ into any s*ool or college 9 ?is l&1 unless x is at ! milit>y academy at ,we/ ,po9t1 :i* beg9s to d = ea* pupil1 n alone :at might easily be done1 b :at actually ought to be done4 ,x w probably n be _m ye>s be=e all ( u w wond] :y ! prop] /eps 9 ?is direction h be5 put (f s long4 ,cali/h5ics are "h & !re resort$ to4 ,9 "s s*ools a rubb] /rap has be5 introduc$1 ! pupil tak+ "o end ( x 9 ea* h&1 & work+ x 9 a few diff]5t directions1 b 9 a mild sort ( way4 ,at ,amh]/ ,college en\gh has be5 accompli%$ to tell favorably on ! pres5t heal? ( ! /ud5t1 b n ne>ly en\gh to make him /rong & vigor\s all ov]1 s z to build him up aga9/ ill heal? 9 ! future4 ,at ano!r college c]ta9 ex]cises1 excell5t 9 _! way1 admirable = suppl+ ! jo9ts & improv+ ! c>riage1 h = "s "t be5 practis$4 ,b ?is physical "w does n g ne>ly f> en\gh1 nor is x aim$ suffici5tly at ea* pupil's peculi> weak spot4 ,x also nei!r rea*es all ! /ud5ts1 nor is x practis$ b a small "p ( ! ye>4 ,9 ! great majority ( our s*ools & colleges1 little or no idea is giv5 ! pupil z to ! good results he w d]ive f ex]cise4 ,! tea*]'s own exp]i5ce 9 physical developm5t is (t5 m limit$ ?an t ( "s ( 8 s*ol>s4 ,! evil does n end "h4 ,take ! son ( ! man ( means & ref9em5t1 a boy :o is hav+ giv5 him z lib]al an education z money c buy & 8 p>5ts' be/ judgm5t c select1 "o :o sp5ds a ?ird or m ( 8 life 9 fitt+ himself to get on successfully 9 ! rema9d] ( x4 ,t boy c]ta9ly ought to come out ready = 8 life's "w1 ) n only a ?or\ghly-tra9$ m9d & a /rong moral nature1 b ) a well-develop$1 vigor\s physique1 & a k ( h[ to ma9ta9 x1 s t he may make ! mo/ ( all 8 advantages4 ,b h[ (t5 does ?is happ58 ,/& by ! gate z ! s5ior class ( almo/ any college 9 ?is c\ntry files out f its la/ exam9ation be=e graduation1 & look ! m5 c>efully ov]4 ,ask y\r physician to jo9 y 9 ! scrut9y4 ,if1 betwe5 y two1 y c arrive at ! conclusion t "o-half1 or ev5 "o-?ird ( !m1 h t vitality & /am9a :i* make x probable t !y w live till sev5ty1 x w be inde$ mo/ surpris+4 ,a few ( ^! "y m51 ! a?letes1 w be well-develop$1 bett] really ?an !y ne$ be4 ,b ?is ov]-developm5t may be f> f ! safe/ or wise/ c\rse4 ,ev5 ?\gh physically improv$ by x1 x is n c]ta9 t ?is m>k$ developm5t w c>ry !m onw>d ?r\gh life to a ripe old age4 ,b1 ) o!rs indiff]5tly develop$1 !re w be _m m positively weak4 ,su* m5 may h bright1 uncommon heads4 ,yes2 b a bright & uncommon head on a brok5 d[n1 or ne>ly brok5 d[n1 body is n go+ to make half z effective a man 9 ! life-race z a little dull] head & a good deal bett] body4 ,b h ^! graduates _h a compet5t in/ructor at college to look aft] !m 9 ?is respect8 ,w "s "o "n a college :]e !y h su* an in/ructor8 or a s*ool :]e1 in/ead ( build+ ! pupil up = ! future1 m has be5 done ?an to insure 8 pres5t heal?8 ,"o or two su* !re may be1 b sc>cely m ?an "o or two4 ,take ev5 ! /ud5t :o has devot$ ! mo/ "t to sev]e muscul> ex]cise--! r[+-man1 n ! beg9n]1 b ! vet]an ( a score or m ( races1 :o has be5 r[+ all 8 f\r college ye>s z regul>ly & almo/ z (t5 z he d9$4 ,c]ta9ly x w n be claim$ t 8 is n a well-develop$ body1 or t 8 p]man5t heal? is n insur$4 ,let u look a little at him & see4 ,:at has he done8 ,he ent]$ college at eighte51 & is ! son1 say1 ( a j\rnali/ or ( a pr(essional man4 ,f9d+1 :5 he came to be f\rte5 or fifte51 t he 0 n /rong1 t someh[ he did n fill out 8 clo!s1 he put 9 daily an h\r or m at ! gymnasium1 walk$ mu* at int]vals1 took sp>r+ lessons1 did "s r[+1 & p]haps1 by ! "t he ent]$ college1 got 8 upp] arm to be a foot or ev5 ?irte5 in*es 9 circumf]5ce1 ) consid]able muscle on 8 *e/4 ,n[ ?is "y man he>s daily1 almo/ h\rly1 ( ! wond]ful ,fre%man crew--an embryotic affair z yet1 to be sure1 b ( exalt$ expectations--& into t crew he mu/ g at all haz>ds4 ,he is tri$ & accept$4 ,n[1 = f\r ye>s1 if a fai?ful o>1 he w r[ all ( a ?\s& miles a ye>4 ,z ea* ye> has1 (f & on1 n ov] two hundr$ r[+-days 9 all1 he w g5]ally1 = ! great] "p ( ! rema9+ "t1 pull ne>ly an equival5t daily at ! r[+-weights4 ,he w f9d a lot ( eag] fell[s at 8 side1 work+ _! utmo/ to outdo him1 & get t place 9 ! boat :i* he s e>ne/ly covets1 & :i* he is n yet q sure t he c hold4 ,"s ( 8 muscles are develop+ fa/4 ,8 recitations are1 p]haps1 suff]+ a little1 b nev] m9d t j n[1 :5 he ?9ks t !re is m important "w on h&4 ,! "y fell['s appetite is rav5\s4 ,he nev] felt s he>ty 9 8 life1 & is (t5 told h[ well he is look+4 ,he attracts att5tion because likely to be a repres5tative man4 ,he nev] fill$ out 8 clo!s z he does n[4 ,8 legs are improv+ noticeably4 ,!y ought to d s1 = x is n "o or two miles1 b ?ree or f\r1 :i* he runs on almo/ e "o ( ^? days 9 ! hundr$ 9 :i* he is n r[+4 ,our "y a?lete has n always gone into ! "w f m]e *oice4 ,= in/ance1 "o ( a rec5t ,h>v>d ,fre%man crew told ! writ] t he _h brok5 d[n 8 eyes f ov]-use ( !m1 &1 look+ ab\t = "s vigor\s physical ex]cise :i* w\ld tone him up quickly & re/ore 8 eyesight1 & hav+ no "o to consult1 he _h tak5 to r[+4 ,! ye>s roll by till ! :ole f\r are ov]1 & our /ud5t is ab\t to graduate4 ,he looks back to see :at he has accompli%$4 ,9 physical matt]s he f9ds t1 :ile he is a skilful1 & p]haps a decid$ly successful1 o>1 & t "s ( 8 measurem5ts h mu* improv$ s9ce ! day he 0 fir/ measur$1 o!rs someh[ h n come up ne>ly z fa/1 9 fact1 h held back 9 ! mo/ surpris+ way4 ,8 *e/-gir? may be ?ree or ev5 f\r in*es l>g] = ! f\r ye>s' "w4 ,"s1 if n mu*1 ( t is c]ta9ly ! result ( gr[?1 n developm5t1 &1 save :at runn+ did1 ! re/ is r an increase ( ! back muscles ?an ( front & back alike4 ,/rong z 8 back is--= _m a h>d te/ has x /ood 9 ! long1 hot home-m9utes ( m ?an "o well-f\ght race--/ill he has n yet a ?or\ghly develop$ & capaci\s *e/4 ,d\btless 8 legs h improv$1 if he has done any runn+4 7,9 "s colleges ! r[+-m5 sc>cely run at all47 ,8 calves h come to be well-develop$ & %apely1 & s too h 8 ?ighs1 :ile 8 lo9s are noticeably /rong-look+ & well muscl$ up1 & s inde$ is 8 :ole back4 ,b if he has done practically no o!r arm-"w ?an t :i* r[+ & ! prep>ation = x call$ =1 8 arms are n s l>ge1 especially above ! elb[1 z !y ought to be = a man ) su* legs & su* a back4 ,! front ( 8 *e/ is n ne>ly s well develop$ z 8 back1 p]haps is h>dly develop$ at all1 & he is v likely to c>ry himself in]ectly1 ) head & neck cant$ some:at =w>d1 :ile !re is a lack ( fulness1 (t5 a noticeable holl[ness1 ( ! upp] *e/1 till ! %\ld]s are pla9ly w>p$ & r\nd$ =w>d4 ,illu/ration3 ,fig4 #a4 ,a w>p$ ,univ]sity ,o>sman1 imp]fectly develop$ 9 ,muscles n us$ 9 ,r[+4 ,illu/ration3 ,fig4 #b4 ,a w>p$ ,pr(essional ,scull]1 imp]fectly develop$ 9 ,muscles n us$ 9 ,r[+4 ,) pr(essional o>sm51 :o = ye>s h r[$ f> m ?an !y h done any?+ else1 & :o h no especial c>e = _! looks1 or spur to develop h>moni\sly1 ! defects r[+ leaves /& out mo/ gl>+ly4 ,notice 9 ! cuts on pp4 #cf1 #cg 7,figs4 #a & #b7 ! flat & slab-sid$1 almo/ holl[1 look ab\t ! upp] *e/ & front %\ld]1 & comp>e ^! ) ! full & well-r\nd$ make ( ! figure ^: body is sket*$ on ! cov]4 ,x w n take long to det]m9e :i* has ! bett] front *e/1 or :i* is likely to s c>ry t *e/ z to w>d (f t5d5cies to ?roat & lung tr\bles4 ,yet ,fig4 #a is f a photograph ( "o ( ! mo/ di/+ui%$ /ud5t-o>sm5 ,am]ica ev] produc$1 :ile ,fig4 #b repres5ts "o ( ! swifte/ & mo/ skilful pr(essional scull]s ( ! c\ntry to-day4,a ,bett] pro( c\ld n be pres5t$ ( ! effect ( a great am\nt ( r[+1 & ( ! v limit$ ex]cise x br+s to ^? muscles :i* are n especially call$ on4 ,aft] ! /ud5t's r[+ is ov]1 & 8 college days are pa/1 & he settles d[n to "w ) n ne>ly s mu* play 9 x1 h[ does he f9d t 8 r[+ pays8 ,has x made him fitt] ?an 8 fell[s1 :o w5t into a?letics ) no su* zeal & devotion1 to /& life's we> & te>1 especially :5 t life is to be sp5t ma9ly 9-doors8 ,:51 9 lat] ye>s1 ) new associations1 bus9ess c>es1 & long1 h>d head-"w1 accompani$1 z ! latt] usually is1 by only p>tial inflation ( ! lungs1 :5 all ^! get him out ( ! way ( us+ 8 l>ge back muscles1 he w f9d _! v size1 & ! long spell ( w>p+ =w>d :i* s mu* r[+ gave ! %\ld]s1 t5ds m to weigh him =w>d ?an if he _h nev] s develop$ !m4 ,in/ead ( b5efit+ 8 ?roat & lungs1 ?is abnormal developm5t actually incl9es to cramp !m4 ,"h1 !n1 is ! case ( a man :o volunt>ily gave mu* "t1 ?\ght1 & labor to ! sev]e/ te/ ( 8 /r5g?1 & :o _h hop$ to br+ ab\t /ay+ p[]s1 & he comes out ( x all1 to beg9 8 real race 9 life1 (t5 no bett] fitt$1 p]haps n ne>ly s well fitt$1 = x z "s ( 8 comrades :o did n sp>e half s mu* "t to a?letics4 ,! o!r m51 :o did n "w ne>ly z mu* z he did1 /ill manag$ to hit ^u a sort :i*1 in/ead ( cramp+ _! *e/s1 exp&$ !m1 enl>g+ ! lung-room1 & s gave ! he>t1 /oma*1 & o!r vital organs all ! free/ play4 ,if ! ord9>y play & ex]cise ( ! boy d n build & r\nd him into a s\nd1 well-made1 & ev5ly-balanc$ man2 if ! h>de/ "w he has hit on1 :5 left to himself to f9d out1 mo/ly to be paid = by a consid]able am\nt ( money2 if ^! only leave him a half-develop$ man1 c x n be se5 at once t an improvem5t is want$ 9 8 physical education8 ,are we n beh9dh&1 & f> beh9dh&1 !n1 9 a matt] ( s]i\s importance to ! well-be+ ( ! p ( our c\ntry8 ,d we n want "s sy/em ( education :i* %all re> m51 n morally & intellectually good alone1 b good physically z well8 :i* %all qualify !m bo? to seize & to make ! mo/ ( ! advantages :i* ye>s ( toil & /ruggle br+1 b :i* advantages among u n[ are too frequ5tly ?r[n away4 ,m5 too (t51 j z !y are ab\t clut*+ ^! b5efits1 f9d1 ,tantalus-l1 t !y are elud+ _! grasp4 ,! reason mu/ be pla9 to all4 ,x is because t grasp is weak5+1 & falls p[]less at ! v "t :5 x c\ld be & %\ld be sure/1 & pot5t = ! mo/ good4 ,,footnotes3 ,a ,! faces ( bo? m5 h1 ( c\rse1 be5 disguis$4 ,,*apt] ,,iii4 ,,w ,,daily ,,physical ,,ex]cise ,,= ,,girls ,,pay8 ,obs]ve ! girls 9 any ( our cities or t[ns1 z !y pass to or f s*ool1 & see h[ few ( !m are at once bloom+1 %apely1 & /rong4 ,"s are "o or ! o!r1 b v few are all comb9$1 :ile a decid$ majority are nei!r "o ( !m4 ,in/ead ( high *e/s1 plump arms2 comely figures1 & a graceful & h&some mi51 y con/antly see flat *e/s1 angul> %\ld]s1 (t5 r\nd & w>p$ =w>d1 ) scrawny necks1 pipe-/em arms1 n>r[ backs1 & a weak walk4 ,n "o girl 9 a doz5 is ?or\ghly erect1 :e!r walk+1 /&+1 or sitt+4 ,ne>ly e head is pit*$ some:at =w>d4 ,! arms are frequ5tly held almo/ motionless1 & !re is a g5]al lack ( spr+ & ela/icity 9 _! movem5ts4 ,fre%1 bloom+ complexions are s r>e z to attract att5tion4 ,among eyes1 pl5ty ( !m pretty1 sp>kl+1 or intellig5t1 b few h vigor & =ce4 ,if any doz5 girls1 tak5 at r&om1 %\ld place _! h&s side by side on a table1 _m1 if n mo/1 ( ^! h&s w\ld be f\nd to lack beauty & symmetry1 ! f+]s1 & inde$ ! :ole h&1 too (t5 hav+ a weak1 undevelop$1 n]veless look4 ,n[ wat* ^! girls at play4 ,see h[ few ( _! games br+ !m really vigor\s ex]cise4 ,set !m to runn+1 & h>dly "o 9 ! p>ty has ! swift1 graceful1 glid+ motion %e might s readily acquire4 ,n "o c run any respectable di/ance at a good pace4 ,!re is abundant vivacity & _s1 abundant will+ness to play ) great fre$om1 b v little su* play z !re might be1 & :i* w\ld pay s well4 ,mo/ ( _! ex]cise wor? call+ vigor\s is = _! feet alone1 ! h&s seldom hav+ mu* to d4 ,! girls ( ! mo/ favor$ classes are g5]ally ! poore/ play]s4 ,! quality & color ( _! clo?+ necessitates _! avoid+ all active1 he>ty play1 :ile x is ! con/ant ef=t ( nurse or gov]ness to repress t sup]abundance ( spirits :i* ought to belong to e boy & girl4 ,hold+ "o's elb[s close to ! body :ile walk+1 & keep+ ! h&s ne>ly or q motionless1 may accord ) ! requirem5ts ( fa%ionable life1 b x's t]ribly bad = ! arms1 keep+ !m poor1 indiff]5t specim5s1 :5 !y might be models ( grace & beauty4 ,z ! girl comes home f s*ool1 n ) "o book only1 b (t5 six or eight1 in/ead ( look+ light & /rong & free1 %e is too (t5 :at %e really appe>s to be1 pale & weak4 ,s _m books sugge/ a l>ge am\nt ( "w = "o day1 c]ta9ly = "o ev5+1 & ! impression receiv$ is t %e is ov]work$1 :ile ! tru? frequ5tly is t ! advance to be made 9 ea* book is b trifl+1 & ! aggregate1 n at all l>ge1 by no means too great = ! same girl 7 %e /rong & he>ty4 ,x is n ! m5tal "w :i* is break+ h] d[n1 b !re is no adequate physical ex]cise to build h] up4 ,see :at ex-,surgeon-,g5]al ,hammond says1 9 8 "w on ,sleep1 z to ! ability to endure protract$ bra9-"w )\t ill result3 ,x is n ! m]e quantity ( bra9-"w :i* is ! *ief factor 9 ! production ( disease4 ,! emotional conditions "u :i* "w is p]=m$ is a f> m important matt]4 ,a man ( tra9$ m5tal habits c be> ) safety an almo/ incr$ible am\nt ( bra9-toil1 provid$ he is p]mitt$ to "w )\t di/raction or excitem5t1 9 ! abs5ce ( disquiet+ c>es & anxieties4 ,x is n bra9-"w1 9 fact1 t kills1 b bra9-worry4 ,! girl1 ( c\rse1 has n ! /r5g? = ! protract$ ef=t ( ! matur$ man1 nor is su* ef=t (t5 requir$ ( h]4 ,h] /udy+ is done quietly at home1 undi/urb$1 usually1 by any su* c>es & responsibilities z ! man enc\nt]s4 ,h]s is g5]ally bra9-"w1 n bra9-worry4 ,yet ! few h\rs a day exhau/ h]1 because h] vital sy/em1 :i* supports h] bra91 is feeble & ineffici5t4 ,no girl is at s*ool ov] six h\rs out ( ! tw5ty-f\r1 &1 d$uct+ ! "t tak5 = recitation1 recess1 & ! v>i\s o!r ?+s :i* are n /udy1 five h\rs1 or ev5 less1 w cov] ! "t %e gives to actual bra9-"w 9 s*ool1 ) two1 or p]haps ?ree1 h\rs daily out ( s*ool4 ,) ! o!r sixte5 h\rs practically h] own1 !re is ample "t = all ! vigor\s physical ex]cise %e ne$s or c\ld take1 & yet all[ t51 or ev5 twelve1 ( ^? h\rs = sleep or eat+4 ,b notice1 9 any ( ^! (f-h\rs1 :at ex]cise ^! girls take4 ,!y walk to & fro f s*ool1 !y play a few m9utes at recess1 !y may take an occasional irregul> /roll besides1 & may indulge 9 a game ( croquet1 b all ! "t int5t on _! conv]sation1 nev] ?9k+ ( ! ex]cise itself1 & ! b5efit x br+s4 ,su* ?+s fill up ! measure ( ! daily physical ex]cise ( ?\s&s ( our ,am]ican girls4 ,x is ! same ?+ = ne>ly all1 save ^? f ! poore/ classes4 ,& :at is ! result8 ,exactly :at su* ex]cise--or1 r1 su* lack ( x--w\ld br+4 ,! %ort1 abrupt run1 ! walk to or f s*ool1 ! aft]noon /roll1 or ! miscellane\s /&+ ab\t--none ( ^! call = or beget /r5g? ( limb1 dep? ( *e/1 or vitality4 ,none ( ^! ex]cises is m ?an almo/ any flat-*e/$1 half-develop$ girl c\ld readily accompli% )\t s]i\s ef=t1 &1 go+ ?r\gh !m = ye>s1 %e w\ld ne$ little m /r5g? ?an %e _h at fir/4 ,b all ?is "t h] m5tal "w comes 9 no meagre all[ance4 ,x is all ! "t pu%+ =w>d4 ,subjects are set be=e h]1 to grasp & ma/] :i* requires e day h\rs ( close application = mon?s toge!r4 ,! numb] ( !m is also enl>g+1 & ! task is con/antly becom+ m sev]e4 ,a v>iety ( influ5ces spurs h] /eadily onw>d4 ,maybe x is emulation & det]m9ation :i* urges h] on1 n only to d well1 b to excel4 ,maybe x is to gratify ! tea*]'s pride1 & a desire to %[ ! good fruit ( h] "w4 ,p]haps (t5] ?an any?+ else ! girl is 9 dread ( be+ dropp$ into ano!r class1 & %e resolves to rema9 ) h] pres5t "o at all haz>ds4 ,b ) all ?is !re is an advance 9 ! am\nt & difficulty ( ! bra9-"w4 ,no di/9ction is made betwe5 ! delicate girl & ! /rong "o4 ,to ^? ( a l age come l tasks4 ,! delicate girl1 f h] indiff]5ce to physical ef=t1 f9d+ t = ! "t h] weakness ( body does n int]f]e ) a ready-work+ bra91 gradually incl9es to draw ev5 m away f liveli] games & ex]cises1 9 :i* %e does n excel1 & to get m at h] books4 ,c !re be mu* d\bt z to ! result a few ye>s lat]8 ,is x any wond] t ! neglect$ body develops "s p>tial weakness1 or too (t5 g5]al debility8 ,is x at all a r>e ?+1 9 ! obs]vation ( any "o1 to notice t ?is weakness1 ?is debility1 are v apt to become *ronic1 & t ! woman1 lat] on 9 life1 is a s\rce ( anxiety & a burd5 to h] fri5ds1 :5 in/ead ( ?is %e might h be5 a valu$ help]8 ,n[1 if ! body1 dur+ ! gr[+ ye>s1 0 call$ on to d no?+ :i* %\ld ev5 half develop x1 :ile ! bra9 0 pu%$ ne>ly to its utmo/1 does x take long to decide :e!r su* a c\rse 0 a wise "o8 ,leav+ out entirely ! discom=t to ! body1 is t a s5sible sy/em ( education :i* leaves a girl liable to become weak1 if n entirely brok5 d[n1 be=e %e is well on 9 middle age8 ,is ?is n l giv+ great c>e to moral & m5tal education alone1 & actually do+ almo/ no?+ = _! physical nature8 ,is ?is n an irrational & "o-sid$ c\rse1 & sure to beget a "o-sid$ p]son8 ,& yet is n t j :at is go+ on to-day ) a great majority ( ! "y girls 9 our l&8 ,! mom5t x is conc$$ t a delicate body c be made a robu/ "o1 t mom5t x is equally pla9 t !re c be an almo/ incalculable ga9 9 ! com=t & usefulness ( ! possessor ( t body1 n only dur+ all ! la/ half ( h] life1 b ?r\gh ! fir/ half z well4 ,& yet1 to p]sons famili> ) :at judici\s1 daily physical ex]cise has done1 & c d1 = a delicate body1 !re is no m d\bt b t ?is lat] /r5g?1 & ev5 /urd9ess1 c be acquir$ ?an t ! algebra or geometry1 :i* at fir/ seems imp5etrable1 c be gradually ma/]$4 ,! rules :i* br+ success 9 ea* are 9 _m respects id5tical4 ,beg9 to give ! muscles ( ! h& & =e>m1 = in/ance1 z vigor\s & assidu\s use z ^! ma!matical /udies br+ to ! bra91 & ! physical grasp w z surely & /eadily improve z does ! m5tal4 ,give n only ! delicate girls1 b all girls1 ex]cises :i* %all insure /rong & %apely limbs1 & *e/s deep1 full1 & high1 beg9n+ ^! ex]cises mildly1 & progress+ v gradually1 correct+ ?is high %\ld]1 or t /oop1 or ?is holl[ *e/1 or t ov]/ep1 & c>ry+ on ?is developm5t z long z ! s*ool-days la/4 ,let ?is be done "u a tea*] z famili> ) h] "w z ! ma!matical in/ructor is ) 81 & :at incalculable b5efit w\ld accrue1 n to ?is g5]ation alone1 b to _! desc5dants z well6 ,b w n ?is physical tra9+ dull ! m9d = its "w8 ,if protract$ sev]al h\rs1 or ! great] "p ( ea* day1 z ) ! ,g]man peasant-woman 9 ! field1 or ! ,scot* fi%-woman ) h] w>es1 no d\bt x w\ld4 ,b if ,macl>5 ( ,ox=d want$ b a little :ile ea* day to increase ! gir? ( ! *e/s ( a doz5 ,briti% soldi]s ?ree in*es apiece 9 f\r mon?s1 is ?is v mod]ate all[ance likely to "w mu* m5tal dulness8 ,did ,*>les ,dick5s's sev5 to twelve miles afoot daily int]f]e ) "s ma/]ly "w :i* 8 p5 produc$ ea* day8 ,did ,napoleon's :ole days sp5t 9 ! saddle tell v s]i\sly on 8 m5tal op]ations1 & prev5t him f conceiv+ & c>ry+ out milit>y & /rategic "w :i* w comp>e favorably ) any ! _w's hi/ory tells (8 ,& :at if ?is daily ex]cise1 beside ! bodily b5efit & improvem5t :i* ensues1 %\ld also br+ actually bett] m5tal "w8 ,unb5d+ ! b[ = a little :ile1 tak+ ! t5sion f ! bra9 = a few m9utes1 & deplet+ x by exp&+ ! *e/ to its fulle/ capacity1 & increas+ ! circulation 9 ! limbs--^!1 in/ead ( impair+ t bra91 w repair x1 & m>k$ly improve its tone & vigor4 ,!re ought to be 9 e girls' s*ool 9 our l&1 = pupils ( e age1 a sy/em ( physical culture :i* %\ld fir/ eradicate special weaknesses & defects1 & !n create & ma9ta9 ! symmetry ( ! pupils1 increas+ _! bodily vigor & /r5g? up to maturity4 ,if sev]al1 or a majority1 ( ! girls 9 a class h flat or indiff]5t *e/s1 put !m 9 a squad :i* %all pay direct & /eady att5tion to rais+1 exp&+1 & /r5g!n+ ! *e/4 ,if _m h a bad gait1 "s /epp+ too long1 o!rs too %ort1 set !m aside = daily special att5tion to _! /ep4 ,if _m1 or ne>ly all1 h an in]ect c>riage1 :olly lack+ la ligne ( ,dumas1 !n daily insi/ on su* ex]cises = !m z %all /raight5 !m up & keep !m up4 ,! danc+-ma/] tea*es ! girl to /ep gracefully & accurately ?r\gh v>i\s danc+-/eps4 ,to inculcate a correct l5g? ( /ep1 & me?od ( putt+ ! foot d[n & rais+ x 9 walk+1 is n ne>ly s difficult a task4 ,if ! sett+-up drill ( ! ,we/ ,po9t] 9 a few weeks trans=ms ! raw & unga9ly c\ntry boy into a y\? ( erect & milit>y be>+1 & insi/+ on t be>+ at all times ?r\gh\t ! fir/ ye> gives ! cadet a set & c>riage :i* he (t5 reta9s ?r\gh life1 is !re any?+ to h9d] ! girl f acquir+ an equally erect & h&some c>riage ( ! body if %e too w only use ! means8 ,if ! muscles :i*1 :5 fully develop$1 enable "o to sit or /& erect = h\rs toge!r are n[ weak1 is x n wise to at once /r5g!n !m8 ,b may n ?is vigor\s muscul> ex]cise1 :i* t5ds to produce h>d & knott$ muscles 9 ! man1 take away ! s(t] & m graceful l9es1 :i* are ess5tially fem99e8 ,if ex]cise be kept up = h\rs toge!r1 z 9 ! case ( ! blacksmi?1 und\bt$ly x w\ld4 ,b t is a ?+ a s5sible sy/em ( ex]cise w\ld avoid1 z /udi\sly z x w\ld ! weakness & ineffici5cy :i* result f no "w4 ,a little trial soon tells :at am\nt ( "w1 & h[ mu* ( x1 is be/ adapt$ to ea* pupil2 !n ! daily ma9ta9+ ( t proportion or k9d ( ex]cise1 & its increase1 z ! newly-acquir$ /r5g? ju/ifies & invites x1 is all t is requir$4 ,)\t t h>dness & solidity :i* are ess5tially mascul9e1 !re /ill comes a firmness & plumpness ( muscle to :i* ! unus$ arm or back 0 a /rang]4 ,in/ead ( ^! be+ incompatible ) beauty1 !y are directly accessory to x4 ,elegance ( =m 9 ! human figure1 says ,em]son1 m>ks "s excell5ce ( /ructure2 & aga91 any real increase ( fitness to its end1 9 any fabric or organism1 is an increase ( beauty4 ,look at ! fam\s beauties ( any age1 & ev]y?+ 9 ! picture or /atue po9ts to ?is same firmness & symmetry ( make1 ?is fre$om f ei!r leanness or flabb9ess4 ,! ,v5uses & ,junos1 ! ,m9]vas1 ,niobes1 & ,hel5s ( my?ology1 ! ,madonnas1 ! m$iaeval beauties1 all alike h ! well-develop$ & %apely arm & %\ld]1 ! high *e/1 ! vigor\s body1 & ! firm & erect c>riage4 ,7 !re a ?9 *e/ or a flat %\ld]1 a poor & feeble arm or a contract$ wai/1 x w\ld at once m> ! picture1 & br+ d[n on x judgm5t any?+ b favorable4 ,put n[ on ! canvas or 9 m>ble1 n ! /ronge/ & mo/ comely1 nei!r ! weake/ & lea/-favor$1 ( our ,am]ican girls or wom51 b simply h] :o fairly repres5ts ! av]age1 &1 h[ev] well ! face & expression might suffice1 ! imp]fect physical developm5t1 & indiff]5t figure & c>riage1 w\ld at once ju/ly provoke unfavorable comm5t4 ,t ! same vigor\s ex]cise & tra9+ :i* br\ght =? womanly physical beauty 9 anci5t days w br+ x out n[1 !re ne$ be no mann] ( d\bt4 ,a mo/ apt & excell5t case 9 po9t 0 m5tion$ 9 ! ,new ,york ,tribune ( ,june #ai?1 #ahgh4 ,x said3 ,! /udy & practice ( gymna/ics are to be made compulsory 9 all ! ,/ate s*ools 9 ,italy4 ,! apo/le ( physical culture 9 t en]vat+ climate is ,seba/ian ,f5zi1 ! son ( a ,flor5ce bank]4 ,he built a gymnasium at 8 own exp5se 9 t city1 & f t beg9n+ ! movem5t has ext5d$ f city to city4 ,he has prea*$ gymna/ics to s5ators & deputies1 to ! syndic & municipal c\ncillors1 & ev5 to ! cr[n pr9cess1 n[ que54 ,he especially inculcates its advantages on all mo!rs ( families1 z likely to increase to a rem>kable ext5t ! p]sonal *>ms ( _! daught]s4 ,& s f> z 8 own dome/ic exp]i5ce goes1 8 !ories h n be5 contradict$ by practice1 = he is ! fa!r ( ! mo/ beautiful wom5 9 ,italy4 ,suppose ,mr4 ,durant at ,wellesley1 or ,mr4 ,caldwell at ,vass>1 %\ld at once introduce 9 _! des]v$ly fam\s s*ools a sy/em ( physical education :i* %\ld proce$ on ! simple b intellig5t plan1 fir/ ( tra9+ ! weak] muscles ( ea* pupil until !y are z /rong z ! re/1 & !n ( transf]r+ ! "y woman ?us physically improv$ f ! class ( ?is or t special "w1 to t :i* insures to all muscles alike ample1 daily vigor\s ex]cise4 ,suppose t all ! girls c\ld be made to consid] ?is daily lesson z mu* a matt] ( c\rse 9 _! /udies z any?+ else4 ,suppose1 aga91 t !re is a tea*] famili> ) ! "w & all its requirem5ts1 "o :o is capable ( int]e/+ o!rs1 "o :o fully ent]s into ! _s ( x4 ,if su* a ma/] or mi/ress c be f\nd1 if ! pupils are in/ruct$--:e!r !y be sitt+1 /&+1 or walk+--to always rema9 erect1 is !re any reason :y ! ,vass> girls %\ld n soon h z f9e & impressive a c>riage z ! manly "y fell[s at ! academy across ! riv]1 b a few miles di/ant8 ,look+ aga9 at ! effect on ! m5tal "w1 w\ld ! daily half-h\r ( ex]cise 9-doors1 & ! h\r's con/itutional out-doors1 9 all wea!rs1 if s5sibly arrang$1 int]f]e "o :it ) all ! intellectual progress ! girls c\ld or %\ld make8 ,=1 is t a rational sy/em ( intellectual progress :i* br+s out a bright intellect on a half-develop$ body1 & promises f9e ?+s 9 ! future1 :5 ! body has _h no tra9+ adequate to ju/ify ! belief t !re w be mu* ( any future8 ,is n t r a de> price to pay = su* intellectuality8 ,he> ,h]b]t ,sp5c] on ?is po9t3 ,on wom5 ! effects ( ?is =c+ sy/em are1 if possible1 ev5 m injuri\s ?an on m54 ,be+ 9 a great measure deb>r$ f ^? vigor\s & enjoyable ex]cises ( body by :i* boys mitigate ! evils ( excessive /udy1 girls feel ^! evils 9 _! full int5sity4 ,h5ce ! mu* small] proportion ( !m :o gr[ up well-made & heal?y4 ,9 ! pale1 angul>1 flat-*e/$ "y ladies1 s abundant 9 ,london draw+-rooms1 we see ! effect ( m]ciless application unreliev$ by y\?ful sports2 & ?is physical deg5]acy exhibit$ by !m h9d]s _! welf>e f> m ?an _! _m accompli%m5ts aid x4 ,mammas anxi\s to make _! daught]s attractive c\ld sc>cely *oose a c\rse m fatal ?an ?is :i* sacrifices ! body to ! m9d4 ,ei!r !y disreg>d ! ta/es ( ! opposite sex1 or else _! conception ( ^? ta/es is errone\s4 ,m5 c>e comp>atively little = erudition 9 wom51 b v mu* = physical beauty & good nature & s\nd s5se4 ,h[ _m conque/s does ! blue-/ock+ make ?r\gh h] ext5sive k ( hi/ory8 ,?is is a "q q wor?y ( ! consid]ation ( e tea*] ( girls 9 our l&1 & a p>agraph full ( sugge/ion1 n only to e p>5t hav+ a *ild's int]e/s 9 8 or h] keep+1 b to e spirit$ girl h]self z well4 ,e s*ool-girl 9 ,am]ica c\ld be daily practis$ 9 a few simple ex]cises1 call+ = no co/ly1 intricate1 or dang]\s app>atus1 tak+ a little "t1 b yet exp&+ h] lungs1 invigorat+ h] circulation1 /r5g!n+ h] dige/ion1 giv+ e muscle & jo9t ( h] body vigor\s play1 & s keep+ h] ton$ up1 & /rong en\gh to be free f mu* dang] ei!r ( incurr+ s]i\s disease1 or any ( ! light] ailm5ts s common among u4 ,z to h] usefulness1 no matt] :]e h] lot is to be ca/1 x w be increas$1 &1 x is n too mu* to add1 h] happ9ess w\ld be greatly enhanc$ ?r\gh all h] life z well4 ,,*apt] ,,iv4 ,,is ,,x ,,too ,,late ,,= ,,wom5 ,,to ,,beg98 ,b if ! s*ool-days are pa/ & ! girl has become a woman1 :at !n8 ,if ! girl1 trammell$ by few duties outside ( s*ool-h\rs1 has f\nd amusem5t = h]self1 yet /ill ne$s daily & regul> ex]cise to make & keep h] fre% & he>ty1 mu* m does ! woman1 especially 9 a c\ntry l our own1 :]e physical ex]cise = h] sex is almo/ unkn[n1 require su* ex]cise4 ,our wom5 are born ( p>5ts :o pride !mselves on _! m5tal qualifications1 on a good degree ( intellig5ce4 ,our educational sy/em is "o :i* (f]s an endless v>iety ( spurs to cont9u$ m5tal ef=t4 ,are n ! majority ( our wom5 to-day1 especially 9 t[n & city1 physically weak8 ,! writ]s on n]v\s disord]s speak ( ! a/\nd+ increase ( su* diseases among u1 ( late ye>s1 9 bo? sexes1 b especially among ! wom54 ,g5]al debility is he>d ( n[adays almo/ z (t5 z ,g5]al ,grant4 ,mo/ ( our wom5 ?9k two miles1 or ev5 less1 a long di/ance to walk1 ev5 at a dawdl+ pace1 :ile few ( !m h really /rong *e/s1 backs1 or arms4 7,if !y wi% to te/ _! arms1 = in/ance1 let !m grasp a b> or ! rung ( a ladd]1 & try to pull !mselves up once till ! *9 t\*es4 ,n two 9 fifty w d x1 b almo/ any boy c47 ,h>dly a day goes by :5 a woman's /r5g? is n consid]ably tax$1 & (t5 ov]tax$4 ,!re is no call+ ( ! unm>ri$ woman :]e vigor\s heal? & /r5g?--n great or h]culean1 b simply su* z e well-built & well-develop$ woman ought to h--w\ld n be ( great1 almo/ priceless value to h]4 ,! %op-girl1 ! factory op]ative1 ! cl]k 9 ! /ore1 ! book-keep]1 ! seam/ress1 ! mill9]1 ! telegraph op]ator1 are all conf9$1 = _m h\rs a day1 ) ex]cise = b a few ( ! muscles1 & ) ! trunk held altoge!r too long 9 "o position1 & t too (t5 a contract$ & unheal?y "o4 ,actually no?+ is done to r5d] ! body li! & supple1 to develop ! idle muscles1 to deep5 ! brea?+ & quick5 ! circulation--9 %ort1 to tone up ! :ole sy/em4 ,no wond] su* a day's "w1 & su* a way ( liv+1 leaves ! body tir$ & exhau/$4 ,x w\ld1 be=e long1 d ! same = ! /ronge/ man4 ,no wond] t ! walk to & f "w is a li/less affair4 ,no wond] t1 lat] on1 special or g5]al weakness develops1 & ! woman goes ?r\gh life ei!r weak & delicate1 or ) n half ! /r5g? & vigor :i* might readily be h]s4 ,& is x any bett] ) ! m>ri$ woman8 ,take "o ( limit$ means4 ,mu* ( ! "w ab\t h] home :i* s]vants might d1 c\ld %e employ !m1 %e bravely does h]self1 will+ to make t5 times ?is sacrifice1 if ne$ be1 = ^? de>e/ to h]4 ,foll[ h] ?r\gh\t ! day1 especially :]e !re are *ildr53 !re is an almo/ endless r\nd ( duties1 _m ( !m n labori\s1 to be sure1 or call+ = mu* muscul> /r5g?1 b keep+ ! m9d "u a /ra9 until !y are done1 difficult to encompass because difficult to =esee4 ,9 ! aggregate !y are almo/ numb]less4 ,a man c usually tell 9 ! morn+ mo/ ( :at is 9 front ( him = ! day--inde$1 c (t5 plan s z to say be=eh& j :at he w be at ea* h\r4 ,b n s ! h\sewife & "m ( "y *ildr54 ,%e is con/antly call$ to p]=m little duties1 bo? expect$ & unexpect$1 :i* _c fail to tell on a p]son n /rong4 ,a heal?y *ild a ye> old w (t5 weigh tw5ty p\nds2 yet a woman o!rwise weak w c>ry t *ild on h] left arm sev]al times a day up "o or m flights ( /airs1 till y w\ld ?9k %e w\ld drop f exhau/ion4 ,let sickness come1 & %e w (t5 seem almo/ tireless1 s devot$ly w %e keep ! *ild 9 h] arms4 ,:ile *ildr5 are1 ( c\rse1 c>ri$ less :5 !y beg9 to walk1 _m a *ild two1 or ev5 ?ree ye>s old1 is pick$ up by ! "m1 n a few times a day1 ev5 ?\gh he weighs ?irty or =ty p\nds in/ead ( tw5ty4 ,n[ = ?is "m to h h&l$ a dumb-bell ( t weight w\ld h be5 ?\ght fooli% & dang]\s1 = no?+ ab\t h] sugge/$ /r5g? equal to t p]=mance4 ,& yet ! devotion ( a weak "m to h] *ild is q z great z t ( a /rong "o4 ,is x any wond] t ?is ov]do+ ( muscles nev] tra9$ to su* "w mu/ soon] or lat] tell8 ,x w\ld be wond]ful if x did n4 ,yet n[1 suppose t same "m _h f e>ly *ildhood be5 tra9$ to sy/ematic physical ex]cise suit$ to h] /r5g?1 & increas+ ) t /r5g? until1 f a /rong & heal?y *ild1 %e grew to be a he>ty1 vigor\s woman1 well develop$1 /rong1 & comely--:at n[ w\ld %e m9d c>ry+ ! little tot on h] arm8 ,:at be=e soon became heavy & a burd5--a will+ burd5 ?\gh x 0--n[ nev] seems s at all1 & really is no task = su* muscles z %e n[ has4 ,in/ead ( h] day's "w break+ h] d[n1 x is no m ?an a woman ( h] vigor ne$s--inde$1 n s mu* z %e ne$s--to keep h] well & /rong4 ,&1 besides escap+ ! bodily tire & exhau/ion1 look at ! happ9ess x br+s h] 9 ! exhil>ation :i* comes ) ruddy heal?1 9 ! feel+ ( be+ easily equal to :atev] comes up1 9 be+ a /rang] to indige/ion1 to n]v\sness & all its k9dr$ ailm5ts4 ,?is vital =ce1 sp>+ h] _m ( ! d\bts & fe>s s common to ! weak1 b :i* ! /rong seldom "k1 enables h] to endure pati5tly privation1 wat*+1 & b]eavem5t4 ,& :o is ! m likely to live to a ripe old age1 ! woman :o nev] took suitable & adequate ex]cise to give h] ev5 mod]ate vitality & /r5g?1 or %e :o1 by a judici\s & s5sible sy/em1 suit$ to h] p>ticul> ne$s1 has develop$ su* p[]s8 ,b1 :ile ?is is all well en\gh = "y girls1 is x n too late = full-gr[n wom5 to attempt to get ! same b5efits8 ,! girl 0 "y & pla/ic1 &1 ) prop] c>e1 c\ld be m\ld$ 9 almo/ any way2 b ! woman already has h] make & set1 & ^! _c readily be *ang$4 ,p]haps n q s readily1 b actual trial w %[ t ! difficulty is l>gely imag9>y4 ,to _m1 inde$ to mo/ wom51 ! idea is absolutely new1 & !y nev] suppos$ su* *ange possible4 ,bryant1 beg9n+ at =ty1 made ex]cise pay wond]fully4 ,be> 9 m9d h[1 ) a few m9utes a day1 ,macl>5 enl>g$ & /r5g!n$ m5 ?irty ye>s old2 t1 out ( 8 class ( ov] a hundr$1 ! greate/ ga9 0 9 ! olde/ man 9 x1 & he 0 ?irty-five4 ,let u look at :at "o or two wom5 h manag$ to effect by sy/ematic & ?or\gh bodily tra9+4 ,9 ,! ,com+ ,man ,*>les ,reade says 7p4 #ej71 ,na?alie1 a ,fr5* gymna/1 & n a woman ( extraord9>y build1 c take two fifty-six-p\nd weights f ! gr\nd1 "o 9 ea* h&1 & put !m sl[ly above h] head4 ,%e has a si/] :o goes up ! slack-rope4 ,f>9i saw h] pitt$ aga9/ tw5ty sailors4 ,! sailors _h a slack-rope2 %e _h ano!r4 ,a sailor w5t up z f> z he c\ld2 ! gymna/ w5t z high on h] rope at ! same "t4 ,sailor came d[n tir$1 ! lady fre%4 ,ano!r sailor w5t up1 ! lady ditto2 & s on4 ,%e wore out ! :ole tw5ty1 hav+ gone up an aggregate ( feet high] ?an ,/4 ,pet]'s ,*ur* at ,rome4 ,?is feat is due to great /r5g?1 complete ei!r-h&$ness1 & ! a?lete's p[] ( p9*+ a rope ) ! s9ews ( ! l[] limbs4 ,b is ?is great & unusual /r5g?1 especially ( ! arms1 desirable 9 mo/ wom58 ,n at all2 b t is n ! po9t4 ,:5 ,f>9i says t ! fir/ /ep t[>d mak+ "o a skill$ gymna/ or acrobat is to br+ up ! weak arm1 & %\ld]1 & side--usually ! left--until equally /rong ) its1 till n[1 sup]ior mate1 & t he is con/antly do+ t1 he is do+ m by f> ?an w\ld be ne$$ to make mo/ wom51 n z /rong z acrobats & p]=m]s1 b--a f> m important matt]--reasonably & com=tably s1 suffici5tly to keep n]v\s disord]s away1 to enable !m to be f> bett] equal to ! daily duties1 & to sp5d life ) an appreciation & ze/ too (t5 unkn[n by ! weak woman2 f9ally1 to pres]ve = a woman ! bloom & heal?y look :i* once 9 a :ile %e sees1 ev5 9 a woman ( advanc$ ye>s1 & :i* w\ld be h] own did %e use ! means to h x4 ,& :at %\ld a woman d to get ?is heal? & /r5g? & bloom8 ,j :at is done by ! "y girl4 ,inde$1 !re are a hundr$ ex]cises1 almo/ any ( :i*1 fai?fully foll[$ up1 w\ld help directly to br+ ! desir$ result4 ,) h]1 z ) girl or man or boy1 ! fir/ ?+ is to symmetrize1 to br+ up ! weak] muscles by special ef=t1 call+ !m at once into vigor\s action1 & to re/ore to its prop] position ! %\ld]1 back1 or *e/1 :i* has be5 s long all[$ to rema9 out ( place4 ,! symmetry once ga9$1 !n equal "w = all ! muscles1 tak5 daily1 & 9 su* quantities z are f\nd to suit be/4 ,! v>iety ( ex]cises op5 to woman1 especially out-(-doors1 is almo/ z great z to man4 ,e "o kn[s "s graceful horsewoman1 & x is a pity !re 7 n a hundr$ :]e !re is "o4 ,"o ( ! mo/ exp]t ( our acqua9tance is ! "m ( "o ( ! mo/ gift$ metaphysicians 9 ! l&1 & he already is a middle-ag$ man4 ,!re are a few ladies 9 ?is c\ntry1 & a good _m 9 ,engl&1 :o ?9k no?+ ( a five or six mile walk daily1 & an occasional "o ( twice t l5g?4 ,once 9 a :ile a m>ri$ woman "h w d "s long-di/ance skat+4 ,9 ,holl&1 9 ! season1 x is ) _m an e-day affair4 ,"s ( ! be/ swimm]s & float]s at ! wat]+-places are wom51 & !y c]ta9ly d n look mu* tr\bl$ ) n]v\sness4 ,m ?an "o woman has di/+ui%$ h]self 9 ,alp9e climb+4 ,! writ] once saw a woman1 app>5tly ab\t tw5ty-eight1 a h&some1 vigor\s1 rosy ,engli%woman1 r[ h] fa!r f ,putney to ,mortlake1 on ! ,?ames1 a di/ance ( f\r miles & ?ree furlongs1 n at rac+ pace1 to be sure1 b at a lively spe$4 ,! measur$ precision ( t lady's /roke1 ! /ately poise ( ! body & head1 & ! clean1 neat1 & effective fea!r+1 w\ld h done cr$it to an old ,ox=d o>4 ,:at woman has done1 woman may d4 ,b9d "o arm 9 a sl+1 & keep x utt]ly idle = a mon?1 & mean:ile ply ! o!r busily ) heavy "w1 su* z sw++ a hamm]1 axe1 or dumb-bell1 & is x h>d to say :i* w be ! heal?i]1 ! plump]1 ! /rong]--! live arm1 at ! end ( ! mon?8 ,& w ?is only apply to m5's arms1 & n to wom5's8 ,:o has usually ! /rong]1 & almo/ g5]ally ! %apeli] arm--! woman :o1 surr\nd$ ) s]vants1 takes h] royal ease1 & has ,am]ican notions & ways ( ex]cise1 or ! busy maid 9 h] kit*58 ,if ! latt]'s arm is l>ge1 yet n well-proportion$1 x simply means t "s ( its muscles h be5 us$ f> m ?an ! o!rs4 ,n[1 to h] :o und]/&s :at ex]cises w develop ea* ( ! muscles ( t arm1 & :o c tell at sight :i* are fully develop$ or develop$ at all1 & :i* are n1 x is easy to br+ up ! backw>d ones1 & s secure ! symmetry & ! consequ5t g5]al /r5g?4 ,! same rule holds good ( all ! o!r muscles1 z well z ^? ( ! arm4 ,pl5ty ( active out-door "w w g f> t[>d secur+ heal?4 ,b x w only develop ! p>ts br\ght into play1 & !re ought to be ex]cise = all4 ,n[ :at daily "w1 & h[ mu* ( x1 w secure ?is symmetry1 erectness1 & /r5g?1 suppos+ t1 at ! outset1 !re is no organic defect1 b t ! woman is simply weak bo? 9 h] muscul> & 9 h] vital sy/ems8 ,9 ! fir/ place1 let x be und]/ood t ! connection betwe5 ^! sy/ems is intimate1 & t ! judici\s build+ & /r5g!n+ ( ! =m]1 & ! keep+ up t /r5g? by s5sible daily ex]cise1 tells directly on ! latt]4 ,vigor\s muscul> ex]cise1 prop]ly tak51 enl>ges ! respiration1 quick5s ! circulation1 improves ! dige/ion1 ! work+1 9 fact1 ( all ! vital p>ts4 ,dr4 ,mit*ell says x is ! v ?+ also to quiet ! excit$ n]ves & bra94 ,! am\nt ( t ex]cise daily dep5ds on ! pres5t /r5g? ( ! woman4 ,if %e is weak g5]ally1 = ! fir/ =tnight ! ex]cise1 :ile g5]al en\gh to br+ all ! muscles into play1 mu/ be light & easy4 ,!n1 z a little /r5g? is ga9$1 ! "w advances accord+ly4 ,if p>tially /rong at fir/1 inv>iably ! fir/ ?+ to d is to adapt ! ex]cise ma9ly to ! weak] muscles till !y cat* up4 ,suppose ! "r arm is /rong] ?an ! left1 z frequ5tly happ5s1 because x has _h m to d4 ,= ! fir/ mon?--or1 if necess>y1 = ! fir/ two mon?s--let ! left arm h ne>ly all ! ex]cise1 & t ex]cise z vigor\s z x c com=tably take4 ,!n1 :5 x is f\nd t x c lift or c>ry z heavy a weight1 & pull or pu% z h>d z ! "r1 keep at x1 by means ( ex]cise1 until bo? arms c d ! same am\nt ( "w1 & are equal4 ,b suppose ! arms are already equally /rong1 or1 r1 equally weak--t bo? ! back & *e/ are small2 t is1 n s l>ge or well-proportion$ z !y %\ld be 9 a well-built woman ( a c]ta9 height--!n all t is necess>y is to select "w especially adapt$ to /r5g!n ! back1 & o!r "w tell+ directly on ! *e/4 ,= ! fir/ =tnight v mild ef=ts %\ld be made1 & ! advance %\ld be gradual1 tak+ great c>e nev] once to ov]do x4 ,let ! advance be made z ! newly-acquir$ /r5g? ju/ifies & enc\rages x4 ,:at p>ticul> ex]cises w effect ! /r5g!n+ & developm5t ( any giv5 muscles w be po9t$ out 9 ! *apt] on ,special ,ex]cise1 at ! latt] "p ( ?is book4 ,h[ ab\t ! l5g? ( "t ?is daily ex]cis+ w take8 ,x is all easy en\gh = ! ri*1 ^: "t is _! own1 & :o c\ld sp>e f\r or five h\rs a day if necess>y2 b h[ is ! woman to manage x :o mu/ "w f sev5 to six1 or ev5 f> into ! ev5+ z well8 ,%e c h>dly get "t to read ab\t horseback rid+ & ,alp9e climb+1 mu* less take "p 9 !m4 ,well1 x is a poor sy/em :i* _c suit ne>ly all cases4 ,! woman :o works /eadily f e>ly morn+ till well into ! night1 especially at employm5t at all s$5t>y & conf9+1 is und]go+ a te/ & a h>d%ip :i* w c]ta9ly call = a /rong con/itution1 good condition1 & a brave _s z well1 or ! /ra9 w surely break h] d[n1 & br+ to h] p]man5t weakness4 ,if s _m h\rs mu/ be sp5t 9 labor1 !n let h] secure t5 or fifte5 m9utes1 ^u ris+1 = a s]ies ( ex]cises 9 h] room4 ,at ! d9n]-h\r1 aga9 at supp]-"t1 & once ab\t mid-morn+1 & aga9 at mid-aft]noon1 ?ree or five m9utes c\ld g5]ally be sp>$ = a few brisk ex]cises calculat$ to limb] & call into vigor\s action ! back1 & _m ( ! muscles s long held almo/ motionless until !y /iff5 f x4 ,if !re is a :ole h\r at d9n]-"t1 & half ( x c\ld be sp5t 9 walk+1 if possible ) a *e]ful & en]getic companion1 :o w\ld make h] =get ! dull r\t9e ( h] day--n dawdl+1 aimless walk+1 b /epp+ out z if %e meant x1 ) a spr+ & en]gy :i* quick5s ! pulse1 driv+ ! morn+'s ?\ghts out ( ! m9d1 scatt]+ l[ spirits to ! w9ds--x w\ld br+ a pleasant feel+ ( recreation & *ange4 ,! b5efit to be d]iv$ f su* a walk w\ld be imm$iate & m>k$4 ,is ?is ask+ mu*8 ,a mile & a half c\ld easily be cov]$ 9 t "t1 &1 by a /rong walk]1 ev5 two1 :ile ! d9n] w\ld ta/e twice z good = ! ex]cise4 ,ano!r mile1 or ev5 half a mile1 might be walk$ at supp]-"t1 ! pace always be+ kept up4 ,if ! conf9em5t is s close z n to p]mit ev5 ^! few snat*es ( "t = a little recreation1 nev] m9d4 ,d n give x up yet4 ,! t5 m9utes on ris+ 7 made sure ( anyh[4,b ,yes1 ano!r *ance rema9s4 ,:5 at la/ ! "w is ov]1 ev5 ?\gh x is "t to retire1 get out-(-doors = half an h\r's sm>t walk ) bro!r or fri5d1 & see h[ refre%+ x w prove4 ,! jad$ body w almo/ =get its tire1 & ! sleep :i* foll[s1 :ile x may n be q z long z be=e1 w make up 9 quality1 & ! new day w f9d a f> fre%] woman1 "o bett] up to h] duties1 ?an if no ex]cise _h be5 tak54 ,to h] :o does n labor s long1 b has h] ev5+s to h]self1 unless already brok5 by disease1 !re ne$ be no tr\ble ab\t gett+ /rong & heal?y4 ,let h] d ! little ex]cise above m5tion$ till ev5+2 !n1 fir/ eat+ a he>ty supp]1 beg9n+ ) su* di/ance z %e c walk easily1 add to ! di/ance gradually1 until %e f9ds h]self equal to f\r or five miles at a sm>t pace = h]--say ?ree & a half miles to ! h\r4 7,! pr(essional mascul9e p$e/rians d eight miles an h\r1 to be sure2 b ,miss ,von ,hill]n1 = in/ance1 is good = ab\t six47 ,?is1 tak5 ei!r e ev5+1 or1 say1 f\r ev5+s a week1 w soon give tone1 & make ! woman feel /rong in/ead ( weak1 w enable h] to dige/ :at %e eats1 & w visibly improve h] appetite4 ,let h] give five or t5 m9utes = ex]cis+ ! arms & *e/ be=e retir+1 & %e has _h abundant ex]cise = t day1 :ile any tr\ble %e has _h 9 ! pa/ ab\t sleep+ is at an end4 ,b suffici5t z ! ev5+ walk is1 ( c\rse if x c be _h 9 daylight & 9 ! sun%9e1 x is all ! bett]4 ,few mo!rs are s plac$ t !y _c ea* day1 by good managem5t1 get an h\r = ! c>e ( _! heal?4 ,let !m be sure to take a quick1 lively walk = ! :ole "t1 n ) arms held motionless1 b sw++ easily z m5's d--( c\rse1 = ! fir/ mon? tak+ less di/ances1 b work+ /eadily on4 ,!y w be a/oni%$ at ! v gratify+ diff]5ce 9 ! result betwe5 x & ! old li/less walk1 & h[ mu* easi] ! day's duties come n[4 ,b !re is "o class ( wom5 :o are especially favor$--a l>ge class too1 9 our l&--! daught]s ( p>5ts s well to d t1 betwe5 _! graduation f s*ool & ! day !y are m>ri$1 _! "t is practically _! own4 ,if weak at ! />t1 let !m1 aft] gradual ex]cise beg9s to make !m /rong]1 take m besides ! few m9utes at ris+ & retir+1 & ! he>ty con/itutional afoot4 ,if _! walk+ is done 9 ! aft]noon1 let !m set ap>t half an h\r 9 ! latt] "p ( ! morn+ 7if possible1 ) ano!r girl simil>ly plac$7 = "w :i* %all /r5g!n ! arms & ! :ole trunk4 ,if !re is a good gymnasium conv5i5t--especially if x has a tea*] ( ! "r /amp--!re w be ! be/ place = ?is "w4 ,b if n1 a little home gymnasium l t sugge/$ lat] 9 ! *apt] on t subject1 & :i* e girl ought to h1 w\ld be ! place4 ,v soon ?is extra "w w tell4 ,look :at ! f\r h\rs a week1 j ) two-p\nd wood5 dumb-bells1 v light ,indian clubs1 & light pulley-weights1 did = a y\? ( n9ete5 9 "o ye>6,c ,an increase ( an in* 9 height1 ( "o & a half ar\nd ! upp] arm1 ( ?ree & a half in*es 9 ! gir? ( ! *e/1 ( fifte5 p\nds 9 weight--w\ld n ^! "w m>k$ *anges 9 any "y woman1 & w\ld !y n ne>ly always be mo/ desirable *anges8 ,x is n a matt] ( in*es & p\nds alone4 ,?is increase ( gir? & weight is almo/ sure to tell mo/ b5eficially on ! heal? & spirits z well--9 %ort1 on ! g5]al vigor4 ,if1 ) ! increase 9 size & /r5g?1 c>e has be5 tak5 to practise special ex]cises to make & keep h] erect1 to at all times1 :e!r sitt+1 /&+1 or walk+1 hold ! head & neck :]e !y %\ld be1 !re is n mu* d\bt b t1 ev5 9 "o %ort ye>1 ! diff]5ce 9 any girl1 n /rong or /raight at ! beg9n+1 w be v m>k$4 ,x really lies ) "y wom5 ( ?is class to make !mselves physically--9 proportion to _! height--:at !y w4 ,is !re any ne$ ( po9t+ out to a spirit$ girl ! value ( a s\nd1 heal?y1 & %apely body8 ,is !re any sph]e 9 woman's life :]e x w n /& h] 9 good /ead1 & r5d] h] f> m effici5t at :atev] %e is call$ on to d--z daught]1 si/]1 wife or "m1 tea*] or fri5d8 ,nor is ! b5efit limit$ ev5 to h] own lifetime1 b h] po/]ity are bless$ by x z well4 ,w\ld %e l to h inh]it$ consumptive t5d5cies1 = in/ance1 f h] p>5t8 ,w h] *ildr5 l any bett] to inh]it ! same f h]8 ,9 our ,*ri/ian l&s1 we f9d1 if hi/ory be correct1 t ! great m5 h almo/ inv>iably _h rem>kable mo!rs1 :ile _! fa!rs 7 z (t5 no?+ unusual4 ,! ,s&wi* ,isl& prov]b1 ,if /rong be ! frame ( ! "m1 h] sons w make laws = ! p1 sugge/s tru?s t w hold good 9 _m o!r places besides ! ,s&wi* ,isl&s4 ,let e intellig5t girl & woman 9 ?is l& be> 9 m9d t1 f e po9t ( view1 a vigor\s & heal?y body1 kept ton$ up by rational1 sy/ematic1 daily ex]cise1 is "o ( ! v greate/ bless+s :i* c be _h 9 ?is _w2 t _m p]sons sp5d t5s ( ?\s&s ( doll>s 9 try+ to rega9 ev5 a "p ( ?is bless+ :5 once !y h lo/ x2 t ! means ( gett+ x are easily )9 ! rea* ( all1 :o are n already brok5 by disease2 t x is nev] too late to beg91 & t "o h\r a day1 prop]ly sp5t1 is all t is ne$$ to secure x4 ,,footnotes3 ,b ,see 7page #afi7 h[ ,mr4 ,bryant us$ ^? morn+ m9utes1 & h[ well he 0 repaid = x1 too6 ,c ,see page #adg4 ,,*apt] ,v4 ,,:y ,,m5 ,,%\ld ,,ex]cise ,,daily4 ,! advantages to m5 ( a well-built body1 kept 9 ?or\gh repair1 are v great4 ,^? ( e class1 ^: occupation is s$5t>y1 soon come to appreciate ?is4 ,"s "p ( ! ma*9]y gets out ( ord]4 ,x may be ! head1 or eyes1 or ?roat2 x may be ! lungs or /oma*1 liv] or kidneys4 ,some?+ does n g "r4 ,!re is a clogg+1 a lack ( complete action1 & (t5 positive pa94 ,?is physical clogg+ tells at once on ! m5tal "w1 ei!r mak+ its accompli%m5t uncom=table & an ef=t1 or becom+ s bad z to actually prev5t "w at all4 ,x may make ! man ill4 ,!re is v little d\bt b t a l>ge majority ( ailm5ts w\ld be remov$1 or1 r1 w\ld nev] h come at all1 _h ! lungs & also ! muscles ( ! man _h vigor\s daily action to ! ext5t t frequ5t trial _h %[n be/ suit$ to t man's wants4 ,"o ( ! quicke/ kn[n ways ( dispell+ a heada*e is to give "s ( ! muscles1 ^? ( ! legs1 = in/ance1 a little h>d1 %>p "w to d4 ,! reason is obvi\s4 ,dr4 ,mit*ell puts x well :5 he says t muscul> ex]cise flu%es ! p>ts engag$ 9 x1 & s depletes ! bra94 ,b =tunately t same ex]cise also helps make bett] blood1 gets ! entire lungs into action1 quick5s ! activity ( ! o!r vital organs1 & s tones up ! :ole man1 t1 if ! ex]cise is tak5 daily & is kept up1 disord]1 unless v deep-seat$1 disappe>s4 ,x is well kn[n t :5 ! sy/em1 f any cause1 gets run d[n1 disease is m likely to ent]1 & sl[] at be+ %ak5 (f4 ,?\s&s & hundr$s ( ?\s&s ( m5 & wom5 h h>d "w1 m5tal /ra91 fret & anxiety1 daily1 & = ye>s toge!r--inde$1 sc>cely d any?+ to light5 ! t5sion 9 ?is direction4 ,!y tell y !y are subject to heada*e or dyspepsia1 or o!r disord]1 z if x 0 out ( ! "q to ?9k ( prev5t+ x4 ,b _h ! "w be5 s arrang$1 z x ne>ly always c\ld be--f> (t5] ?an mo/ p]sons ?9k--to secure daily an h\r = vigor\s muscul> ex]cise = all ! p>ts1 ?is runn+ d[n w\ld1 9 mo/ in/ances1 nev] come4 ,! %>p1 hot "w1 till ! muscles are heal?ily tir$1 insures ! good dige/ion1 ! cle>$ bra91 ! s\nd sleep1 ! buoyant spirits4 ,! presid5t ( "o ( ! l>ge/ banks 9 ?is c\ntry told ! writ] t1 disappo9t$ "o summ] 9 n gett+ a run to ,europe1 reflection told him t "o m>k$ b5efit su* jaunts _h br\ght him 0 f ! increas$ sleep he 0 enabl$ to get1 t !reupon he det]m9$ on long] sleeps at home4 ,he got !m1 & f\nd1 z he well put x1 t he c\ld fight bett]4 ,beset all day long ) m5 want+ heavy loans1 t fight+ tone1 t ability to say no at ! "r "t & 9 a way :i* %[$ he meant x1 mu/ h n only add$ to 8 own well-be+1 b to ! bank's protection z well4 ,aga91 _m m5 are liable to occasionally h sudd5 & v protract$ spells ( head-"w1 :]e sleep & almo/ ev]y?+ else mu/ give way1 s t ! bus9ess 9 h& may be gott5 ?r\gh )4 ,tom ,br[n told ! writ] t1 :5 9 ,p>liam5t1 he c\ld "w ?r\gh a :ole week toge!r on b f\r h\rs ( sleep a night1 & be none ! worse = x1 provid$ he c\ld h all he want$ ! next week1 & t s9ce he 0 tw5ty-five he _h h>dly kn[n a sick day4 ,a fa!r1 tir$ f 8 day ( busy toil1 may h a sick *ild1 :o = mu* ( ! night w n let him sleep4 ,su* taxes z ?is1 com+ to "o already run d[n & weak1 _c be brav$ frequ5tly ) impunity4 ,unless ! five or six miles a day ( ,tom ,br[n & 8 fell[-,engli%m5's con/itutional1 or "s equival5t1 is resort$ to1 & ! man kept well ton$-up1 "o ( ^! sudd5 calls may prove too sev]e1 & d s]i\s if n fatal injury4 ,?is ton+-up is n all4 ,if ! bodily ex]cise is su* z to get all ! muscles /rong1 & keep !m s1 ! v "w t w\ld o!rwise ov]do & exhau/ n[ has no su* effect1 b is gone ?r\gh ) _s & ease4 ,!re is t consci\sness ( /r5g? :i* is equal to all su* trifles4 ,! v n]v\sness & worry :i* us$ to be s we>+1 at ! sudd5 & ceaseless calls ( ! day1 h gone1 & = ! reason t /rong n]ves & /rong muscles are v liable to g toge!r1 & n to m9d ^! ?+s4 ,:at does ! a?lete at ! top ( 8 condition "k ab\t n]v\sness8 ,he is bli! z a l>k all ! day long4 ,dr4 ,mit*ell says3 ,! man :o lives an out-door life--:o sleeps ) ! />s visible above him1 :o w9s 8 bodily subsi/5ce at fir/-h& f ! e>? & wat]s--is a be+ :o defies ra9 & sun1 has a /range s5se ( ela/ic /r5g?1 may dr9k if he likes1 & may smoke all day long1 & feel none ! worse = x4 ,"s su* return to ! e>? = ! means ( life is :at gives vigor & develop+ p[] to ! coloni/s ( an old] race ca/ on a l& l ours4 ,a few g5]ations ( m5 liv+ 9 su* fa%ion /ore up a capital ( vitality :i* acc\nts l>gely = ! prodigal activity display$ by _! desc5dants1 & made possible only by ! /urdy conte/ ) nature :i* _! ance/ors h wag$4 ,t su* a life is /ill l$ by multitudes ( our c\ntrym5 is :at alone s]ves to keep up our pri/9e =ce & en]gy4 ,n[1 :ile ?is extreme h>d9ess & tone _c be _h by a p]son :o has twelve h\rs ( busy bra9-"w daily 9-doors1 & only "o ( bodily ex]cise1 /ill1 mu* c be done1 q en\gh to calm & tranquillize1 & to c>ry easily ov] ^? passes :i* us$ to be dread$4 ,if ! man :o habitually works too long )\t a re/ w\ld e h\r or s turn lightly f 8 "w1 = ev5 sixty seconds1 to "s vigor\s ex]cise "r 9 8 (fice1 or ev5 9 ! next room or hall-way1 until ! blood got out ( 8 bra9 a little1 & ! muscles t+l$ ) a he>ty gl[1 he w\ld g back s refre%$ z to quickly make up1 bo? 9 ! quantity & quality ( 8 "w1 = ! "t lo/4 ,:5 8 h\r = ex]cise came1 in/ead ( hav+ no he>t = x1 he w\ld spr+ to x ) alacrity1 l ! s*ool-boy does to 8 play4 ,ev5 if ! /rong man does occasionally become jad$1 he kn[s1 z ,hughes did1 h[ to get back 8 /r5g? & snap1 & t a tir$ man is _m removes f a tir$-out "o4 ,!re is a great deal 9 kn[+ :e!r y\r "w is ov]do+ y or simply tir+ y4 ,"o ( ! /ronge/ & be/ o>sm5 ,h>v>d ev] _h1 us$1 at fir/1 to ?9k he ought to /op r[+ :5 he began to p]spire1 & 0 q a/\nd$ :5 an old] man told him t t 0 only ! beg9n+ ( ! real "w4 ,!re is no end ( com=t to a tir$ man1 ei!r m5tally or physically1 9 ! ?\ght t sure relief is ne>4 ,aga91 ?is relief by physical ex]cise w enc\rage ! man to hope t1 if w> or accid5t d n cut him d[n1 he may look = a long life1 no matt] h[ great may be ! occasional /ra94 ,few m51 = in/ance1 famili> ) ! life ( ! ,duke ( ,well+ton w claim t !y are bett] work]s ?an he 01 or t !y get ?r\gh m 9 a day or ye>1 or t1 heavy z _! responsibilities may be1 !y surpass or ev5 equal ^? :i* 7 8 = ye>s toge!r4 ,yet all ! t]rible m5tal /ra9 ?is illu/ri\s man und]w5t1 battl+ ) "o ( ! greate/ capta9s ?is _w ev] saw1 all ! exposure & =c$ m>*+1 privation & toil1 :i* come to ! fai?ful soldi]1 & to him :o holds ! lives ( multitudes 9 8 h&s1 ?is man knew1 & yet s controll$ 8 "w1 exact+ z x all 01 z to manage to keep 8 body sup]ior to all x 0 call$ on to d1 & 8 m9d 9 con/ant work+ ord]1 & ?is n m]ely up to ?reescore & t51 b to f\rscore good ye>s1 & ?ree m besides4 ,did n ! vigor\s body at ! />t1 & ! daily att5tion to x1 pay him8 ,w x be claim$ t ! presid5t ( "o ( ! be/-kn[n corporations on ?is cont95t did any m "w ?an ,well+ton8 ,t presid5t 0 at x all day1 & f> into ! night1 & :5 away 9 ,europe1 nom9ally on a play-spell1 z well4 ,naturally1 he 0 a /rong1 en]getic man2 b he _h s work$1 & s neglect$ 8 body1 t he di$ at fifty-two4 ,:i* ( ! two m5 %[$ ! bett] s5se8 ,:at does cutt+ "o's self d[n at fifty-two mean8 ,five m9utes' reflection %\ld tell any reasonable p]son t ! man 0 ov]work+ himself1 & go+ at a pace no man c\ld hold & live4 ,does n ?is %[ a lack ( s5se1 & especially :5 mu* ( t "w c\ld c]ta9ly h be5 done by subord9ates8 ,0 n "o ( ,daniel ,web/]'s be/ po9ts 8 skill 9 gett+ "w done by o!rs1 & sav+ = himself ! p>ts he lik$ be/8 ,:51 aft] long ye>s ( toil & p]sev]ance1 "o has work$ himself up to position & wide influ5ce1 is x s5sible to d :at 8 humble/ employe c\ld rightly tell him is ov]cr[d+1 & s =c+ ! pace t he c]ta9ly _c hold x8 ,in/ead ( tak+ t position & t influ5ce & wield+ !m = great] ends1 & improv+ !m v m>k$ly1 mu/ !re n be a ke5 pang to _! own] :51 tantaliz$ ) :at seems surely )9 8 grasp1 t grasp itself weak5s1 & ! ma*9e goes all to pieces8 ,^! lat] ye>s are especially ! preci\s ones to ! weal?y man4 ,!y are 8 be/ days4 ,!n 8 sav+s1 & 8 e>n+s too1 accumulate z !y did n :5 he 0 y\ng]4 ,look at ! "w done by ,v&]bilt1 = example1 accompli%$ almo/ ?irty ye>s aft] he 0 fifty-two6 ,did n ! active out-door life on ! little p]iaug] ( 8 y\?1 & ! daily con/itutionals :i*1 not)/&+ 8 infirmities1 all ,new ,york]s saw him tak+ 9 lat] life1 pay him8 ,& are !y less preci\s 9 any o!r l9e ( life8 ,look = a mom5t at ! value heal? is to a man 9 any ( ! le>n$ pr(essions--( hav+ a s\nd & vigor\s body1 ) ea* bran* ( 8 vital sy/em work+ regul>ly1 naturally1 & 9 h>mony ) ! re/4 ,d ^! ?+s make no diff]5ce to ! div9e8 ,_h ! /urdy1 prize-fight] make ( ,m>t9 ,lu!r no?+ to d ) 8 contempt = ! dang]s await+ 8 appe>ance be=e ,*>les ,v4 & 8 ,diet ( ,worms1 & :i* caus$ him to say he w\ld g !re ?\gh ! devils 7 z ?ick z ! tiles on ! h\ses2 & ) ! gr& /& he made = ! religi\s light :i* n[ %9es s freely ^u ! :ole ,*ri/ian _w8 ,?omas ,gu?rie1 fir/ ty+ "o h& beh9d him1 ) ! o!r c\ld :ip any man 9 ,ox=d :o w\ld also fight "o-h&$4 ,:o d\bts t ! vigor s ev9c$ _h mu* to d ) ! fai?ful1 ardu\s life's "w he did1 & did s well t all ,scotl& is to-day ju/ly pr\d ( him8 ,h ! magnific5t bread? & dep? ( ,spurgeon's *e/1 & 8 spl5did outfit ( vital organs1 no connection ) 8 great p[] & influ5ce z a prea*] ( _w-wide r5[n8 ,h ! spl5did physique & ab\nd+ vitality ( ,h5ry ,w>d ,bee*]--great] almo/ ?an t ( any man 9 a hundr$ ?\s&--no?+ to d ) 8 ability to att5d to 8 duties z pa/or1 au?or1 lectur]1 & editor--"w en\gh to kill half a doz5 ord9>y m5--& ) ! tireless indu/ry :i* mu/ prec$e 8 m>k$ success 9 !m all8 ,are n ! t[]+ =m1 ! ruddy heal?1 & gr&1 manly vigor ( ,dr4 ,john ,hall weighty elem5ts1 fir/ 9 putt+ toge!r1 & !n 9 driv+ home1 ! hone/1 e>ne/1 fe>less words :i* all rememb] :o ev] he>d him speak8 ,h n ! great bodies ( ^? two "y giants ( ! ,am]ican pulpit1 ,phillips ,brooks & ,joseph ,cook1 prov$ mo/ valuable accessories to _! great bra9s8 ,is !re any?+ feeble ab\t any ( ^!8 ,put ! tape-measure ar\nd !m any:]e y l1 & see h[ g5]\s nature has be5 ) !m4 ,is x all a m]e *ance t !y happ5 to h spl5did bodies8 ,:y is x t we nev] he> ( su* z ^! hav+ m9i/]s' sore ?roat1 & blue ,mondays1 & hav+ to be s5t by _! congregations1 e n[ & !n1 away to a =eign l& to recruit _! heal? & keep !m up to _! "w8 ,d s\nd & /urdy bodies1 & due att5tion daily to keep+ !m 9 good repair1 h no?+ to d ) _! ability to cope at all times ) ! duty ly+ next to !m--& ) _! att5tion to x1 too1 9 su* a way z to make !m s mu* m effective ?an o!r m5 9 _! great life's "w8 ,t ! physician himself ne$s s\nd heal? & pl5tiful /r5g?1 few w "q2 & yet1 does he1 f 8 call+ alone1 d any?+ to insure x8 ,dragg$ f 8 b$ at all h\rs ( ! night1 ?r[n daily1 almo/ h\rly1 9 contact ) deadly disease--(t5 s contagi\s t o!rs %r9k f go+ :]e he goes1 l ! brave man he mu/ be to face su* dang]s--w\ld n t g5]al ton$-up condition ( ! ?or\ghly s\nd & heal?y man prove a mo/ valuable boon to him--inde$1 (t5 save 8 life8 ,& yet1 does 8 daily occupation insure him t boon1 ev5 ?\gh x does enable him to get out-(-doors f> m ?an mo/ m5 :o e>n _! liv+ by m5tal labor8 ,witness "o ( _! own numb]1 ,dr4 ,mit*ell1 on ?is po9t2 = he says1 ,! doctor1 :o is suppos$ to get a l>ge %>e ( ex]cise1 9 reality gets v little aft] he gr[s too busy to walk1 & has !n only ! incid5tal exposure to out-door air4 ,w\ld n a s5sible c\rse ( physical ex]cise daily pay him--especially :5 pretty mu* all ! muscul> "w he gets ( any acc\nt is = 8 =e>ms & a little ( 8 back1 & !n only :5 he drives a h>d-bitt$ horse8 ,& does n a lawy] ne$ a good body1 & "o kept 9 good ord]8 ,aft] ! fir/ few ye>s1 :5 8 practice is once well e/abli%$1 he f9ds t1 unlike m5 9 mo/ o!r call+s1 8 ev5+s are n 8 own1 & t1 if he is go+ to read any law1 & to attempt to keep up ) ! new decisions e ye>1 ev5 9 8 own ,/ate1 :at betwe5 c\rt "w1 ! prep>ation ( 8 cases1 draw+ pap]s1 consultation1 correspond5ce1 & ! o!r matt]s :i* fill up ! daily r\nd ( ! lawy] 9 active practice1 t read+ w h to be done out ( (fice-h\rs (t51 or n done at all4 ,ev5 9 8 ev5+s 8 bus9ess is too press+ to all[ any "t = read+4 ,"h1 !n1 is a man :o is 9 s]i\s dang] ( be+ cut (f f t re/ & recreation :i* mo/ o!r m5 c h4 ,! long1 /eady /ra91 day & ev5+1 (t5 breaks him d[n1 :]e an h\r's active ex]cise daily on ! road or on ! wat]1 ) 8 bus9ess = ! "t scrupul\sly =gott51 toge!r ) f a qu>t] to half an h\r1 on ris+ & retir+1 9 /r5g!n+ 8 arms & *e/1 w\ld h kept him z t\gh & fre% z !y did ,bryant1 n simply up to sixty1 or ev5 sev5ty1 b cle> up to 8 eighty-f\r? ye>4 ,e lawy] :o has be5 9 active practice 9 any ( our l>ge cities = a doz5 ye>s c po9t to memb]s ( 8 ,b> :o h ei!r brok5 clean d[n1 & gone to a premature grave f neglect+ _! bodily heal?1 or :o are n[ f> on ! road 9 t same direction4 ,?is happ5s not)/&+ ! fact t 9 _m places ! c\rts d n sit once dur+ ! :ole summ]1 & lawy]s c h5ce get long] vacations & g f>!r f home ?an mo/ m54 ,let any "o read ! life ( ,rufus ,*oate1 & say :e!r !re 0 any ne$ ( 8 dy+ an old man at fifty-five4 ,he />t$ n ) a weak body1 b "o decid$ly /rong4 ,s little c>e did he take ( x t1 z he himself well put x1 latt]ly he hadn't mu* ( any con/itution1 b simply liv$ "u ! by-laws4 ,did x h9d] 8 di/+ui%$ compe]1 ,daniel ,web/]1 f magnific5t success at ! b> because he took _m a good play-spell ) a fi%+-rod 9 8 h&8 because he n only knew b reg>d$ ! advantage & wisdom ( keep+ 8 body ton$-up & he>ty1 & s reg>d$ x t he di$1 n at fifty-five1 b at ! end ( ! full ?reescore ye>s & t58 ,& did gr& physical pres5ce1 ! mo/ impressive :i* ev] grac$ ,am]ican =um or s5ate-*amb]--s /rik+1 9 fact1 t1 z he walk$ ! /reets ( ,liv]pool1 ! labor+ m5 /opp$ "w & back$ _! admir+ gaze by conclud+ t he mu/ be a k+--did ^! qualities n contribute to t same magnific5t success8 ,daniel ,o',connell 0 a man ( /urdi] body ev5 ?an ,web/]1 ( :om ,w5dell ,phillips says3 ,he 0 ! greate/ orator t ev] spoke ,engli%4 ,a little ,o',connell w\ld h be5 no ,o',connell4 ,e attitude 0 beauty1 e ge/ure grace4 ,!re 0 a magnetism t melt$ e w into 84 ,_h n ?is wond]ful man mu* to ?ank ^! same qualities =8 ,_h !y n some?+ to d ) ! /ret*+ ( 8 vigor\s life1 n m]ely up to fifty-five1 or ev5 to sev5ty1 b cle> up to sev5ty-?ree8 ,h[ _m m5 has ! _w ev] se5 :o fill$1 & well fill$1 m high (fices ?an ,h5ry ,br\gham1 & :o1 no matt] :]e he 01 0 always a tireless work]8 ,"o biograph] says t1 z a boy1 he 0 ! fleete/ runn] 9 ! neighborhood1 & ?is man1 z an orator1 second 9 8 "t only to ,cann+2 ?is man1 :o once spoke 9 ,p>liam5t = sev5 days consecutively1 :o1 ev5 :5 upw>d ( sev5ty1 %[$ 8 zeal = re=m by urg+ ! introduction into ,engl& ( ! ,new ,york ,code ( ,proc$ure--?is "o ( ,engl&'s mo/ fam\s ,"l ,*ancellors took su* c>e ( 8 body t he nev] ceas$ f 8 labors until he 0 eighty-n9e4 ,let u look at b "o m in/ance ( ! way a p[]ful m9d & an uncommonly /rong body bl5d & aid _! possessor to 8 purposes4 ,a rec5t writ] 9 ,blackwood says ( ,bism>ck3 ,he is a p[]ful man4 ,t is :at /rikes at once e "o :o sees him = ! fir/ "t4 ,he is v tall & ( enorm\s weight1 b n unga9ly4 ,e "p ( 8 gigantic frame is well-proportion$--! l>ge r\nd head1 ! massive neck1 ! broad %\ld]s1 & ! vigor\s limbs4 ,he is n[ m ?an sixty-?ree1 & ! burd5 he has _h to be> has be5 usually heavy2 b ?\gh 8 /ep has become sl[ & pond]\s1 he c>ries 8 head high--look+ d[n1 ev51 on ^? :o are z tall z himself--& 8 figure is /ill erect4 ,dur+ ^! latt] ye>s he has suff]$ frequ5t & sev]e bodily pa91 b no "o c\ld look ^u him z an old man1 or z "o to be piti$4 ,on ! contr>y1 ev]ybody :o sees him feels t ,pr9ce ,bism>ck is /ill 9 possession ( imm5se physical p[]4 ,& :at holds good z to pr(essional m5 9 ?is respect ( c\rse w apply ) equal =ce to busy bra9-work]s 9 any o!r l9e z well4 ,x is n[h]e claim$ "h t !re h n be5 9 _m call+s great m5 ^: bodies 7 indiff]5t affairs1 b endeavor has be5 made to %[1 n only t a great m9d & a vigor\s body c g toge!r1 b t ! latt] is1 n to ! man ( unusual m5tal p[] alone1 b to e man1 a mo/ valuable acquisition1 & "o t he %\ld1 if he does n possess x already1 take prompt /eps to secure1 & !n1 once acquir+ x1 %\ld use ! means1 z ,bryant did1 to reta9 x4 ,9 ! #ahgg-'gh annual report ( ,h>v>d ,college1 ,presid5t ,eliot1 :o has be5 exceptionally well-plac$ to obs]ve sev]al ?\s& "y m51 & to "k :at helps & :at h9d]s _! intellectual progress1 adds 8 valuable te/imony to ! importance ( vigor\s heal? & regul> physical ex]cise to all :o h1 or expect to h1 /eady & sev]e m5tal "w to d4 ,busy pr(essional m5 may well he$ 8 words4 ,speak+ ( ! value ( s*ol>%ips to poor b des]v+ "y m51 he says3 ,if s\nd heal? 7 "o ( ! requisitions = ! enjoym5t ( s*ol>%ips1 p>5ts :o expect$ to ne$ aid 9 educat+ _! boys w\ld h _! att5tion direct$ 9 an effective way to ! wise regim5 ( heal?2 :ile "y m5 :o _h _! own education to get w\ld see t x 0 only prud5t = !m to secure a :olesome diet1 pl5ty ( fre% air1 & regul> ex]cise4 ,a s+ul> notion prevails1 especially 9 ! c\ntry1 t x is ! feeble1 sickly *ildr5 :o %\ld be s5t to s*ool & college1 s9ce !y are app>5tly unfit = h>d "w4 ,! fact t1 9 ! hi/ory ( lit]ature1 a few cases c be po9t$ out 9 :i* g5ius 0 lodg$ 9 a weak or diseas$ body1 is sometimes adduc$ 9 support ( ! /range proposition t physical vigor is n necess>y = pr(essional m54 ,b all exp]i5ce contradicts ^! notions4 ,to atta9 success & l5g? ( s]vice 9 any ( ! le>n$ pr(essions1 includ+ t ( tea*+1 a vigor\s body is well-nigh ess5tial4 ,a busy lawy]1 editor1 m9i/]1 physician1 or tea*] has ne$ ( great] physical endurance ?an a f>m]1 trad]1 manufactur]1 or me*anic4 ,all pr(essional biography tea*es t to w9 la/+ di/9ction 9 s$5t>y1 9-door occupations1 :i* task ! bra9 & ! n]v\s sy/em1 extraord9>y t\ghness ( body mu/ accompany extraord9>y m5tal p[]s4 ,,*apt] ,,vi4 ,,home ,,gymnasiums4 ,all t p ne$ = _! daily 9-door ex]cises is a few pieces ( app>atus :i* are =tunately s simple & inexp5sive z to be )9 ! rea* ( mo/ p]sons4 ,buy two pit*=k h&les at ! agricultural /ore4 ,cut (f en\gh ( "o ( !m to leave ! ma9 piece a qu>t] ( an in* %ort] ?an ! di/ance betwe5 ! jambs ( y\r b$room door1 & squ>e ! ends4 ,on ea* ( ^! jambs fa/5 two /\t h>d-wood cleats1 s slott$ t ! squ>$ ends ( ! b> %all fit 9 snugly en\gh n to turn4 ,let ! two l[] cleats be directly opposite ea* o!r1 & ab\t z high z y\r %\ld]2 ! o!r two also opposite ea* o!r1 & z high above ! head z y c com=tably rea*4 ,aga91 bore into ! jamb1 at ab\t ! height ( y\r wai/1 a hole z l>ge z ! b> is ?ick4 ,n[ "w ! aug] f>!r into ea* hole1 till x rea*es ! fir/ piece ( /udd+1 & !n an in* or s into t4 ,f9d h[ _m in*es x is f ! jamb to ! end ( ! bore 9 ! /udd+1 & cut ! second =k h&le 9 halves4 ,pass "o half ?r\gh ! hole 9 ! jamb1 & set its end into ! hole 9 ! /udd+4 ,bore a simil> hole 9 ! o!r jamb directly opposite1 & repeat ! la/-nam$ process ) its ne>e/ /udd+-piece1 & adju/ rema9d] ( ! =k h&le to x4 ,n[ cut en\gh (f ea* piece ( ! h&le to leave ! di/ance betwe5 ! two ab\t eighte5 in*es4 ,y h !n provid$ y\rself ) a pair ( b>s on :i* y c try "o ( ! ex]cises usually practis$ on ! p>allel b>s1 & t "o wor? almo/ z mu* z all ! re/4 7,see ,fig4 #c47 ,illu/ration3 ,fig4 #c4 ,horizontal ,b> & ,*e/-b>s1 = ,home ,use4 ,on ! foll[+ page is a sket* ( a pair ( pulley-weights rec5tly made1 design$ by ,dr4 ,s>g5t1 :i* are excell5t4 ,_! m]its w be se5 at a glance4 ,in/ead ( ! weights sway+ sideways & bang+ aga9/ ! boxes1 z !y are liable to d 9 ! ord9>y old-fa%ion$ pulley-weight boxes1 !y travel 9 boxes1 ,a ,a1 betwe5 ! rods ,b ,b4 ,a rubb] b$ also prev5ts ! weight f mak+ a noise z x /rikes ! floor1 :ile ano!r capital feature is ! arrangem5t ( boxes1 9 :i* y may graduate ! weight desir$ by add+ little plates ( a p\nd ea*1 in/ead ( ! un*ang+ weight ( ! old plan4 ,illu/ration3 ,fig4 #d4 ,noiseless ,pulley-weights4 ,"o ( ^! boxes1 ) its load1 c easily be us$ z a r[+-weight1 by rigg+ a pulley-:eel a few in*es above ! floor1 & directly 9 front ( ! weight box1 & !n mak+ ! rope long en\gh to also pass "u ?is pulley4 ,a /ick ( ! ?ickness ( an o> h&le c !n be atta*$ to ! end ( ! rope4 ,if ! old-fa%ion$ pulley-weights are pref]r$1 z !y are *eap]1 long boxes take ! place ( ^! iron rods1 & a common iron weight travels up & d[n 9 ! boxes4 ,at "s ( ! gymnasiums--t ( ! ,"y ,m5's ,*ri/ian ,association 9 ,new ,york1 = example--^! weights1 ( v>i\s sizes1 snaffles1 ropes1 & h&les1 c all be _h1 ( approv$ patt]n & at reasonable rates4 ,"h1 !n1 we h a horizontal b> fitt$ = mo/ ( ! uses ( t valuable appliance1 a pair ( p>allel b>s1 or _! equival5t = c]ta9 purposes1 a pair ( pull+-weights1 & a r[+-weight4 ,n[1 ) ! addition ( a pair ( dumb-bells1 weigh+ at fir/ ab\t "o tw5ty-fif? ( ! us]'s own weight1 we h a gymnasium m compreh5sive ?an mo/ p]sons w\ld imag9e4 ,mr4 ,bryant 0 cont5t$ = =ty ye>s ) less app>atus ev5 ?an ?is1 & yet look at ! b5efit he d]iv$ f x6,d ,! b>1 cleats1 & p>allels ought to be made & put up = n ov] two doll>s1 & f\r or five doll>s m w cov] ! co/ ( pull+-weights & ge> on ! old plan1 unless a heavy r[+-weight is add$1 :i* c be _h at five c5ts a p\nd1 :i* is also ! price ( well-%ap$ dumb-bells4 ,"h is a gymnasium1 !n1 "u cov]1 r5t free1 exactly at h&1 :5 "o is lightly clad on ris+ or j be=e retir+1 :i* takes up b little room1 c h>dly get out ( ord]1 :i* w la/ a doz5 ye>s4 ,) ^! few bits ( app>atus e muscle ( ! trunk1 ne>ly all ^? ( ! legs1 & all ^? ( ! arms1 c1 by a few ex]cises s simple t !y c be le>n$ at a s+le try+1 be br\ght into active play4 ,! b> 9 ! upp] place w be useful ma9ly = grasp+1 hang+1 or sw++ on by ! h&s1 or = pull+ "o's self up until ! *9 t\*es x4 ,9 ! l[] place x enables "o to p]=m v _m ( ! ex]cises usual on ! horizontal b>4 ,! %ort b>s or h&les h sc>cely m ?an "o (fice1 b t is "o ( ! mo/ important ( all ex]cises = ! weak-arm$ & ! weak-*e/$4 ,?is ex]cise is ! "o call$ dipp+4 ,! b>s are grasp$ ) ! h&s1 ! feet be+ held up (f ! floor2 !n1 />t+ ) ! elb[s /raight1 gradually l[]+ until ! elb[s are b5t z f> z possible1 !n ris+ till !y are /raight aga91 & s cont9u+4 ,! pulley-weights admit ( a great v>iety ( uses1 rea*+ directly e muscle ( ! h&1 wri/1 arm1 %\ld]1 *e/1 abdom51 ! entire back & neck2 :ile1 by plac+ "o foot 9 ! h&le & pull+ ! weight ) x1 sev]al ( ! leg muscles soon h pl5ty to d1 z is also ! case ) ! r[+-weight4 ,! field ( ! dumb-bells is h>dly less ext5sive4 ,if b "o ( ^! pieces ( app>atus c be _h1 ! pulley-weights are ! mo/ compreh5sive1 & s ! mo/ important1 ?\gh x is a/oni%+ h[ closely ! dumb-bells foll[2 & !n !y h ! great advantage ( be+ portable4 ,comb9e ) ! ex]cises y c get f all ?is app>atus ^? :i* ne$ none at all1 su* z ris+ on ! toes1 hopp+1 /oop+ l[1 walk+1 runn+1 leap+1 & no m tools are ne$$ to develop :atev] muscles "o likes4 ,:at special "w w employ any p>ticul> muscle w be indicat$ lat]4 ,if ! app>atus is only to be us$ by a man or boy1 a /rik+-bag c be made ( sev5 or eight pieces ( s(t calf-sk91 s t ! :ole1 :5 full ( sawdu/1 %all be ei!r r\nd l a ball or pe>-%ap$1 & %all be ab\t fifte5 in*es 9 horizontal diamet]4 ,?is %\ld be hung on a rope f a hook screw$ into "o ( ! beams ( ! ceil+4 ,?is makes a valuable acquisition to ! snug little home-gymnasium4 ,= a p]son hav+ a weak *e/1 & :o aims to broad5 & deep5 t important region1 p]haps no bett] & saf] contrivance c be _h ?an ! "o sket*$ 9 ,fig4 #h1 on page #bdh4 ,! fact ( hav+ a few bits ( app>atus close at h&1 :5 "o is lightly clad1 w t5d to tempt any "o to get at !m a little :ile morn+ & ev5+4 ,if a p>5t wants *ildr5 to use !m1 in/ead ( plac+ ! app>atus 9 8 own room1 ! nurs]y1 or an empty room :]e all c h ready access1 w\ld be bett]4 ,( c\rse1 9 su* case !re %\ld be additional weights1 & dumb-bells suit$ to ! age & /r5g? ( ^? :o are to use !m4,e ,inde$1 by provid+ *ildr5 at home ) articles :i* !y l to use1 & ! use ( :i* br+s mu* direct good1 ! nurs]y has a new value--great]1 p]haps1 :5 made ! mo/ (1 ?an x ev] _h be=e4 ,all ! ex]cises ne$$ to make *ildr5 /rong c be readily le>n$1 z all ( !m are exce$+ly simple4 ,9 ano!r place ^! ex]cises w be indicat$4 ,! p>5t c !n select ^? ex]cises he sees ! *ild ne$s1 & tea* !m 9 a few m9utes1 s arrang+ x z to get ! *ildr5 to ex]cise a c]ta9 "t e day4 ,z has be5 %[n1 ! co/ ( all ^! appliances w n be ne>ly z mu* z a mod]ate doctor's bill1 & q z little z ! pat5t gymna/ic articles1 :i* are s (t5 prais$1 mo/ly by p :o "k little or no?+ ( o!r =ms ( ex]cise ?an ^? fitt$ to _! own app>atus4 ,a l>ge beam1 = in/ance1 has be5 devis$1 ) h&les fa/5$ by a contrivance above x1 :i* is meant to re/ore ! sp9e 7:5 out ( place7 to its prop] position4 ,b !re is sc>cely any?+ x c accompli% :i* _c readily be done on "s "o ( ^! simple1 old-fa%ion$1 & f> less cumbr\s pieces ( app>atus4 ,aga91 9 ! l>ge cities !re are e/abli%m5ts :]e ! *ief & almo/ ! sole ex]cise is ) ! lift+-ma*9e4 ,a p]son1 /&+ ne>ly erect1 is made to lift heavy weights (t5 ( sev]al hundr$1 & ev5 a ?\s& or m p\nds4 ,! writ]1 :5 a lad ( sev5te51 work$ a few m9utes ne>ly e day = six mon?s on a ma*9e ( ?is k9d2 & :ile x seem$ a f9e ?+ to lift six hundr$ p\nds at fir/1 & ov] a ?\s& t[>d ! end1 !re came an unque/ion$ /iff5+ ( ! back1 z ?\gh ! v]tebrae 7 pack$ s closely toge!r z to prev5t _! free action4 ,!re came also a v noticeable & abnormal developm5t ( ?ree sets ( muscles3 ^? ( ! inn] side ( ! =e>m1 ! l[] & inn] end ( ! front ?igh j above ! knee1 & ^? highe/ up on ! back1 bran*+ outw>d f ! base ( ! neck4 ,) consid]able o!r vigor\s ex]cise tak5 at ! same "t1 ?is heavy lift+ /ill produc$ ! mo/ m>k$ effect1 s t ! developm5t caus$ by x 0 soon l>ge1 out ( all proportion comp>$ ) t result+ f ! o!r "w4 ,n[1 if x is ! fact t !y :o practice on ! heal? lift ord9>ily take little or no o!r vigor\s ex]cise1 :y is n ?is same p>tial developm5t go+ to result8 ,& if ?is is ! case1 is x n r a que/ionable ex]cise1 especially = ^? to :om x is s highly recomm5d$--! s$5t>y--& ev5 worse = ^? :o /& at desks all day8 ,we h se5 x make "o v /iff & unga9ly 9 8 movem5ts1 & x is natural t x %\ld2 = he :o does "w ( ! grade suit$ to a truck-horse is f> m likely to acquire ! heavy & pond]\s ways ( t wor?y animal ?an he :o spreads 8 ex]cise ov] all1 or ne>ly all1 8 muscles1 in/ead ( conf9+ x to a few1 & :o makes _m vigor\s & less haz>d\s ef=ts in/ead ( a s+le mighty "o4 ,all ! muscles ( ! arm1 = in/ance1 :i* are us$ 9 /rik+ out1 putt+ up a dumb-bell1 or any sort ( pu%+1 are :olly idle 9 ?is sev]e pull+--m s1 ev51 ?an !y are 9 ! o>sman :5 r[+4 ,h5ce1 unless !y get ev5 "w1 !re w be loss ( symmetry1 "o-sid$ developm5t1 & only p>tial /r5g?4 ,ano!r popul> piece ( app>atus is ! p>lor gymnasium2 &1 ?\gh ne$lessly exp5sive1 x is a surpris+ly useful affair1 if once "o kn[s h[ to use x to ! be/ effect4 ,b x has "s disadvantages :i*1 :ile n conc$$ by its inv5tor1 x is yet well en\gh to "k4 ,9 its m elaborate & complete =m x is call$ ! ,p>lor ,r[+ ,app>atus1 & is also describ$ z ! mo/ complete r[+ app>atus 9 ! _w4 ,9 reality x is v poorly adapt$ to ! o>sman's wants1 & t5ds to get him into habits he %\ld1 if he wi%es to be a good o>1 be c>eful to refra9 f4 ,x is a matt] ( supreme importance 9 r[+ to get a /rong grip at ! beg9n+ ( ! /roke1 & to put ! weight on heavily !n2 :ile x is a gl>+ fault to d any?+ l j]k+ t[>d ! end ( ! /roke4 ,b ) ?is p>lor r[+-ma*9e1 in/ead ( lift+ a solid weight1 z 9 ! ord9>y r[+-weight1 a rubb] /rap1 or1 r1 two rubb] /raps1 are simply /ret*$ :ile ! /roke is pull$1 & !n slack5$ to beg9 ! next4 ,! tr\ble is t ! /raps h to be pull$ ne>ly half ! l5g? ( ! /roke be=e x beg9s to gr[ h>d to pull1 s t ?r[+ "o's weight on heavily at ! beg9n+ causes ! r[] to feel some:at z he w\ld if1 9 tak+ a /roke 9 a boat1 8 o>-blade _h miss$ ! wat] entirely1 or z a box] :o unexpect$ly beats ! air4 ,! bett] ! beg9n+ ( a /roke is caught 9 ! wat]1 ! m ! fulcrum ( wat] itself solidifies1 & by s mu* m c ! r[] ?r[ 8 weight on !n1 & at j ! "r "t4 ,! effect ) ! rubb] /raps is ! v rev]se2 =1 9 ?r[+ ! weight on at ! beg9n+1 ! /raps d n (f] en\gh resi/ance to h ! desir$ effect1 :ile !y (f] too mu* at ! f9i% ( ! /roke4 ,?is same defect /&s out pla9ly 9 "s ( ! pu%+ ex]cises done ) x1 z well z 9 us+ x z a lift+-ma*9e1 mak+ x necess>y1 = ! latt] purpose1 n to cat* hold ( ! h&les at all1 b1 z we h se5 ! inv5tor himself d1 some:]e t[>d ! middle ( ! /raps1 else ! knees w\ld get entirely /raight5$ be=e ! t5sion became great1 :i* w\ld =ce ! bulk ( ! "w to be done ) ! h&s4 ,great c>e mu/ be tak51 also1 to h ! bolts at ! f>!r ends ( ^! /raps fa/5$ v firmly into ! wood-"w1 or :]ev] !y are atta*$2 = if1 "u a heavy pull1 "o ( ^! bolts %\ld "w out1 x w\ld be 9 great dang] ( /rik+ ! p]=m] 9 ! eye or else:]e ) t]rific =ce4 ,/ill1 ) ^! few defects1 ?is p>lor r[+ app>atus is an excell5t contrivance1 &1 us$ intellig5tly & assidu\sly1 ought to br+ almo/ any developm5t a p]son might reasonably hope =1 ?\gh its range is h>dly z wide z t ( ^! few bits ( h\se app>atus be=e nam$1 :5 tak5 toge!r4 ,!re is no?+ novel ab\t ! latt]1 except+ ,dr4 ,s>g5t's app>atus = ! *e/4 ,all h be5 kn[n = a g5]ation or m4 ,b ! _m uses ( !m are b little kn[n1 & _! introduction into our homes & s*ools has h>dly yet begun4 ,yet1 s wide is ! range ( ex]cise "o c h ) !m1 & ( ex]cise ( ! v sort s _m p ne$2 & s simple is ! me?od ( work+ !m1 s free1 too1 f dang] or any?+ :i* induces "o to ov]work1 & s inexp5sive are !y & easy to make1 t !y ought to be z common 9 our homes z are w>m c>pets & bright firesides4 ,e memb] ( ! family1 bo? old & "y1 %\ld use !m daily1 en\gh to keep bo? ! home-gymnasium & its us]s 9 good work+ ord]4 ,,footnotes3 ,d ,see page #afi4 ,e ,see page #bff4 ,,*apt] ,,vii4 ,,! ,,s*ool ,,! ,,true ,,place ,,= ,,*ildr5',s ,,physical ,,culture4 ,b1 well adapt$ z our homes are 9 _m ways = ! prop] c>e & developm5t ( ! body1 !re is "o place :i*1 9 almo/ e p>ticul>1 surpasses !m 9 ?is direction1 if its advantages are und]/ood & fully appreciat$1 & t is ! s*ool4 ,a fa!r may s arrange 8 "t t a brief portion ( x daily c be regul>ly allott$ to ! physical improvem5t ( ! *ildr51 z ,john ,/u>t ,mill's fa!r did 8 = 8 son's m5tal improvem5t1 & ) su* rem>kable results4 ,b mo/ fa!rs1 f nev] hav+ =m$ ! habit1 w be sl[ to le>n x1 & _! "t is already s tak5 up t x w seem impossible to sp>e any4 ,! "m1 be+ m ) ! *ild1 feels its ne$s & lacks ! m ke5ly1 & w\ld gladly d5y h]self mu* c\ld %e assure h] *ildr5 ruddy heal?4 ,b h] day is also by no means an idle "o1 &1 j :5 %e c\ld be/ sp>e half an h\r1 x is h>de/ to h !m ) h]4 ,besides1 9 too _m in/ances %e is h]self f> f /rong1 & ne$s "s "o to po9t out to h] ! way to physical improvem5t m1 ev51 ?an d h] *ildr54 ,!re is a feel+ t ! *ild is s5t to s*ool to be educat$1 & t c]ta9 tra9$ p]sons are paid to devote _! "t to t education4 ,z !y are suppos$ to br+ ! *ildr5 =w>d 9 c]ta9 directions1 ?is leads easily to ! conclusion t !y w\ld be ! prop] p]sons to c>e = o!r p>ts ( t education z well4 ,nor is ?is view s wide ( ! m>k4 ,! tea*] has always a consid]able numb] ( s*ol>s4 ,he c enc\rage ! sl[] by ! example ( ! quick]2 he c ar\se ! emulation1 he c get "w easily out ( a numb] toge!r1 :]e "o or two w\ld be h>d to move4 ,if he rightly und]/ood 8 p[]2 if he knew h[ easy x is1 by a little judici\s daily "w1 to prev5t or remove incipi5t de=mity1 to /r5g!n ! weak1 to =m 9 ! pupil ! habit ( sitt+ & /&+ erect1 to add to ! g5]al /r5g?1 to fre%5 ! spirits1 & d good 9 o!r ways1 he w\ld gladly give :atev] "t daily w\ld be necess>y to ! "w1 :ile1 l mo/ p]sons :o try to b5efit o!rs1 he w\ld f9d t he himself w\ld ga9 mu* by x z well4 ,he has n a class ( pupils /iff5$ by long ye>s ( h>d ov]work ( "s muscles1 & ) o!rs dormant & undevelop$4 ,! "t :5 *ildr5 are ) him is almo/ ! be/ "t 9 _! :ole lives to %ape !m z he *ooses1 n morally or m5tally only1 b physically z well4 ,! "o %\ld]1 a little high] ?an its mate1 w n be half s h>d to re/ore to place n[ z :5 confirm$ 9 its position by long ye>s ( a bad habit1 :i* %\ld nev] h be5 tol]at$ a day4 ,if ! *e/ is weak & flat1 or pigeon-brea/$1 n[ is ! "t to remove ! defect4 ,build up ! arms to be /rong & comely n[2 accu/om ! *e/ & %\ld]s to _! prop] place1 :atev] _! own] is at2 cov] ! back ) full & %apely muscles2 get ! feet us$ to ! "w :i* comes s easy & natural to !m1 once !y are tra9$ aright2 & ! same boy :o w\ld h gr[n up half-built1 ungraceful1 & f> f /rong1 w n[ rip5 into a manly1 vigor\s1 well-knit man1 ( s\nd m9d & body1 famili> ) ! possibilities ( t body1 ) :at is ! "r use & :at ! abuse ( x1 & kn[+ well h[ to keep x 9 t condition :i* %all enable him to accompli% ! be/ day's m5tal labor4 ,& he w be f> fitt] to face ! privations1 anxieties1 & tr\bles ( life 9 ! mo/ successful way4 ,nor is ! rule at all difficult to foll[4 ,little by little ! boy's m9d is l$ along1 until ! difficult problem 9 ari?metic seems no h>d] to him ?an did ! add+ ( two & two at fir/4 ,= hundr$s ( ye>s ! m5tal tra9+ ( y\? has be5 a matt] ( c>eful ?\ght & /udy1 & no ef=t is sp>$ to secure ! be/ advantages ( all ! tea*+ ( ! pa/4 ,b ) t pa/ be=e him2 ) its _m great m5--n always1 to be sure1 b s (t5--m5 ^: bodies 7 /urdy1 & equal to ! trem5d\s tasks :i* _! great activity ( m9d l$ !m will+ly to assume1 he is enc\rag$ & urg$ to keep 8 m9d "u cont9ual pressure = _m h\rs daily1 & e inc5tive is br\ght to make ! mo/ ( him 9 ?is direction4 ,& yet t :i* w\ld h help$ him 9 almo/ e /ep he took1 :i* w\ld h fitt$ him to /& ) ease :at n[ 9 a few ye>s s (t5 breaks him d[n1 is totally ignor$ & left q out ( sight4 ,x is pla9ly no fault ( 84 ,! blame lies ) ! sy/em :i*1 = g5]ations toge!r1 has gone along s bl9dly4 ,! life a f>m]'s son leads makes him /rong & he>ty1 & :5 8 s*ool-days are ov] 8 "w is ( su* a sort z to ma9ta9 all 8 vigor4 ,! city lad :o plays on ! brick sidewalks1 born (t5 ( half-develop$ p>5ts1 has no daily tasks :i* br+ 8 muscles into vigor\s play1 /r5g!n+ 8 dige/ion4 ,is !re any possible reason :y ! city lad %\ld be favor$ physically l ! c\ntry boy8 ,! fir/ has e inc5tive = daily ex]cise1 ! latt] none at all4 ,!re ought to be no m delay 9 ?is matt] ( physical education 9 ! s*ools4 ,prompt & vigor\s /eps %\ld be tak5 to acqua9t e s*ool-tea*] 9 ?is c\ntry ) su* ex]cises z w\ld quickly re/ore ! mis%ap51 insure an erect c>riage1 enc\rage habits ( full brea?+1 & /r5g!n ! entire trunk & e limb4 ,if ! tea*]s h n ! requisite k n[1 let x at once be acquir$4 ,!y1 ( all p]sons1 are expect$ to "k h[ to acquire k1 & to aid o!rs 9 do+ ! same4 ,z soon z !y h ga9$ ev5 p>tial k ( h[ to effect ^! ?+s1 let !m lose no "t 9 imp>t+ t k to ! pupil4 ,physical education ought to be made compulsory 9 e s*ool 9 ?is l&4 ,h x directly "u ! eye & guidance ( ! tea*]1 & h t tea*] "k t1 at ! qu>t]ly or semi-annual exam9ations1 reasonable progress w be expect$ 9 ?is dep>tm5t j z c]ta9ly z 9 any o!r1 & if he is n up to 8 "w1 t "s "o :o is w be put 9 8 place4 ,!n t progress w surely come4 ,x has come already1 :]e ! means h be5 und]/ood & us$1 z witness ,macl>5 abroad & ,s>g5t "h2 & x br+s su* a b5efit to ! pupil t no pa9s %\ld be sp>$ to insure x4 ,sc>cely a week passes b ! press ( our l>g] cities repeats ! /ory ( "s ov]work$ man or woman break+ completely d[n ) g5]al debility1 ! body n only a wreck1 b too (t5 ! m9d z well4 ,_h t body be5 e>ly %ap$1 & h>d5$1 & made vigor\s--z1 = in/ance1 ,*ief-ju/ice ,m>%all's fa!r look$ to x t 8 great son's 0--& ! habit =m$ ( tak+ daily "w1 & ( ! "r sort to keep x s1 & _h ! importance ( t c>e be5 impress$ on ! m9d till x _h fix$ itself z firmly z ! s5se ( dec5cy or ! ne$ ( be+ clean1 is x likely t ! p]son w\ld h all[$ himself to get s run d[n1 or1 if he did1 to rema9 s8 ,! tr\ble usually is t ! man does n "k :at to d to tone himself up & keep himself equal to 8 tasks1 or t x ne$s b a little to effect ?is4 ,he w sp5d money l wat]2 he w travel fa/ & f>2 he w d almo/ any?+1 b he kn[s no c]ta9 cure4 ,is x n z important to h good heal? & /r5g? z to figure or write correctly1 to read ! ,a,eneids or ,hom]1 to pick up a smatt]+ ( ,fr5* or ,g]man8 ,:o is ! m likely1 if 8 life be 9-door & s$5t>y1 n to live half 8 days--he :o has nev] le>n$ to build & /r5g!n 8 body1 & keep x regulat$ & heal?y1 & to "k ! value ( t heal?1 or he :o has8 ,is n "w :i* w almo/ surely l5g!n "o's life1 & increase 8 usefulness1 wor? do+1 especially :5 x takes b a v little :ile daily to d x1 & less yet :5 ! habit comm5c$ 9 *ildhood8 ,g ?r\gh our public & private s*ools1 & see h[ few ?or\ghly well-built boys & girls !re are4 ,good po9ts are n sc>ce1 b h[ small ! proportion ( ! deep-*e/$1 ! well-made & robu/1 :o give good promise ( mak+ /rong & heal?y m5 & wom56 ,=tunately !re is no?+ really difficult 9 ! "w ( /r5g!n+ ! weak1 mak+ ! some:at crook$ /raight1 ( symmetriz+ ! p>tially develop$2 inde$1 on ! o!r h&1 x is1 :5 once und]/ood1 simple1 inexp5sive1 & easy4 ,m ?an all ?is1 x is a "w :i* ! tea*] w f9d t almo/ e s*ol> w take hold (1 n1 z 9 _m o!r bran*es1 ) reluctance1 b ) alacrity2 & x is always pleasant tea*+ ^? :o are eag] to le>n4 ,b a little "t ea* day is ne$$1 nev] ov] half an h\r ( actual "w 9-doors & an h\r out-(-doors4 ,suppose a tea*] has =ty pupils1 & t ?irty ( !m h ei!r weak or indiff]5t *e/s4 ,let h] =m a *e/-class out ( ! ?irty1 &1 = t5 m9utes a day1 let !m practice ex]cises aim$ exclusively to enl>ge & develop ! *e/4 ,"s ( su* ex]cises w be po9t$ out on page #bde4 ,beg9 v gradually1 s mildly t ! weake/ *e/ !re %all h no a*e or pa9 f ! ex]cise4 ,= ! fir/ week d t same "w1 & t mu* ( x daily1 & no m2 b d x c>efully1 & d n miss a /roke4 ,let ?is ex]cise come at ! appo9t$ h\r1 z c]ta9ly z any o!r /udy4 ,! second week make ! "w a trifle h>d]1 or long]1 or bo?4 ,9 ?is1 & 9 e ex]cise1 insi/1 z f> z possible1 on an erect c>riage ( ! head & neck1 & frequ5tly po9t out _! value4 ,insi/1 fur!r1 on ! pupil's always inhal+ z l>ge1 & full1 & sl[ brea?s z he c1 see+ to x t e air-cell is br\ght into vigor\s play4 ,be c>eful t he or %e does n1 )\t y\r k1 get hold ( heavi] app>atus1 or try m difficult ex]cise 9 ! same direction1 be=e ! muscles are tra9$ to take x4 ,ov]do+ is n only useless1 & sure to br+ /iffness & a*es1 b x is 9 x t any dang] lies1 nev] 9 light & simple "w1 adapt$ to ! pupil's pres5t /r5g?1 & done "u ! tea*]'s eye1 or 9 heavi] "w aft] he has be5 tra9$ gradually up to x4 ,n[1 :5 a =tnight has gone by1 use a little heavi] weights2 /ay at ! "w )\t weights a little long]1 or draw ! pulley-weight a few m /rokes daily1 nev] =gett+ to hold ! head & neck erect4 ,w dumb-bells & weight-boxes be necess>y8 ,yes1 or _! equival5ts4 ,if ! =m] _c be _h1 flat-irons or cobble-/ones ( ! same weight w d pretty well1 & s&-bags c be us$ 9 ! weight-boxes :5 pe>-%ap$ weights or pack$-boxes are sc>ce4 ,x is a v small matt] to supply a s*ool ) light dumb-bells1 :5 !y co/ b five c5ts a p\nd1 & :51 if necess>y to retr5*1 a qu>t] z _m pairs ( !m z !re are s*ol>s w suffice4 ,z w be %[n 9 a lat] *apt]1 !re is a v wide v>iety ( ex]cises :i* c\ld be practis$ 9 a s*ool-room1 :i* d n ne$ "o c5t's wor? ( app>atus4 ,!y simply ne$ to be kn[n1 & !n fai?fully practis$1 & mo/ gratify+ results are sure4 ,9 l>ge cities x w\ld be well to h all ! tea*]s in/ruct$ by a compet5t ma/] 9 ! v>i\s ex]cises :i* !y c\ld s readily tea* 9 s*ool1 & :i* w\ld prove s b5eficial to ! s*ol>s4 ,london is already ahead ( u 9 ?is direction4 ,h>p]'s ,weekly ( ,febru>y #h?1 #ahgi1 says3 ,! ,london ,s*ool ,bo>d has appo9t$ ,miss ,l(v+1 at a sal>y ( fifte5 hundr$ doll>s a ye>1 z sup]9t5d5t ( 'physical education' 9 ! girls' s*ools4 ,a man l ,dr4 ,s>g5t1 ( ! ,fif? ,av5ue ,gymnasium1 9 ,new ,york1 c\ld easily1 9 a few half-h\r lessons1 in/ruct ! two ?\s& or m tea*]s ( ! public s*ools ( t city 9 ! simpl]1 & yet v valuable ex]cises4 ,!y w\ld be !n well qualifi$1 9 turn1 to in/ruct all ! pupils1 & to s grade _! ex]cises z to adapt ! "w to all4 ,! ord9>y gymna/ic in/ructor1 z ye>s h %[n1 9 mo/ ( our gymnasiums1 lets ! pupil d ab\t z he has a m9d to4 ,?is w\ld be j ab\t z effective z if ! same rule 0 foll[$ out 9 m5tal tra9+4 ,b m5 l ,s>g5t1 /rict discipl9>ians1 tra9$ physicians1 & practical gymna/s z well1 are f> too sc>ce among u1 & 8 is a field :i* _m ( our "y physicians might ent] ) prospects ( do+ v great good 9 ! community 9 :i* !y live4 ,let ! s*ool commission]s ( ea* ,/ate look to ?is matt] at once4 ,let !m insi/ t ea* tea*] %all =?) obta9 ! k requisite to prop]ly in/ruct & br+ =w>d e pupil 9 8 or h] class4 ,a k %\ld be _h ( ! exact k9d & am\nt ( "w requisite = a class ( a c]ta9 age4 ,let "s suitable p]son or p]sons be appo9t$ 9 ! cities to sup]vise ?is bran* ( education1 & see t ! tea*]s are ?or\ghly qualifi$4 ,let ! s*ol> und]/& t 8 body c be tra9$ exactly z well z 8 m9d1 & t ! s\nd heal? ( bo? is intimately connect$ ) hav+ x s tra9$4 ,let ! s*ool-h\rs be s arrang$ t t5 m9utes 9 ! middle ( ! morn+ session1 & aga9 9 ! aft]noon1 %all be allott$ to ?is bran*4 ,see :at ,macl>5,f did = ! ,radley & ,magdal5 boys 9 "o h\r a week6 see :at ,s>g5t,g did 9 our c\ntry = two hundr$ y\? 9 two h\rs a week1 & ) wood5 dumb-bells1 v light clubs1 & a few pulley-weights at t6 ,let p at once & =ev] get rid ( ! notion t ?is ex]cise is a m]e play-spell1 or t x is only good to make a?letes or acrobats4 ,x is z mu* a bran* ( education z any taught 9 our s*ools to-day2 & :o w "q t1 if su* uni=m & spl5did progress 0 made 9 ea* s*ool z 0 made 9 ! cases j cit$1 & 9 diff]5t in/ances1 ) at fir/ su* unpromis+ pupils1 ! brief tw5ty m9utes daily s sp5t w\ld be z well sp5t & z valuable to ea* pupil z any o!r tw5ty or ?irty m9utes ( 8 day8 ,x %\ld no m be all[$ to int]f]e ) _! usual play ?an any o!r bran* is4 ,x is a matt] ( progress & developm5t1 9 a way highly important to e s*ol>1 & %\ld be s treat$1 & ! *ild's play-h\rs %\ld be 9 no way curtail$ to accompli% x4 ,sup]9t5d5t ,philbrick1 ( ! ,bo/on s*ools1 is a man ( long exp]i5ce 9 mo/ matt]s connect$ ) s*ools1 _! managem5t1 & wants4 ,?is g5tlem5 has lately receiv$1 at ! ,p>is ,exposition1 high honor = 8 accompli%m5ts 9 ?is direction4 ,b are ! s*ools ( ,bo/on to-day tak+ ! c>e !y ought to & c\ld s easily take to make ! *ildr5 heal?y & vigor\s8 ,let ,mr4 ,philbrick set ab\t introduc+ into e public s*ool 9 t city su* a sy/em ( physical education z %all effect1 = example1 simply :at ,macl>5 effect$1 :at ,s>g5t effect$ & is n[ effect+1 & no m4 ,let him /ick to 8 task z p]si/5tly1 if ne$ be1 z ,/anley /ay$ at 8 inf9itely h>d] "o1 until e boy or girl :o is graduat$ f a ,bo/on s*ool has a /rong1 %apely1 & heal?y body1 & kn[s :at did mu* to make x s1 & :at w keep x s4 ,!n ! ea/ w9d may bl[ ov] t good city1 ev5 until no gild+ rema9s on ! ,/ate-h\se dome1 & ! =m]ly weak ?roats & lungs w n m9d x any m ?an !y d ! g5tle/ s\!rn zephyr2 ,mr4 ,philbrick c feel1 :5 he looks ov] 8 life's "w1 t he has accompli%$ a ?+ = ! s*ol>s ( 8 *>ge1 & introduc$ a public b5efit1 :i* w r$\nd to 8 cr$it z long z ! city /&s4 ,!re is no m ne$ ( ,am]icans hav+ poor legs ?an ,engli%m54 ,!re is no m ne$ ( a boy's *e/ rema9+ a slim & half-built affair at ! ,brimm] ,s*ool1 or ! ,bo/on ,lat9 ,s*ool1 ?an !re 0 at ,radley4 ,:5 ! good "w is comm5c$1 :5 o!r cities beg9 to s5d _! delegates & committees to wat* me?ods1 progress1 & results1 to take /eps to secure ! same b5efits = _! own s*ools1 !n ! admirable example ,bo/on has set 9 lead+ (f 9 ?is direction w be bett] und]/ood4 ,!n all w wond] :y s simple1 s s5sible1 s effective a c\rse1 conducive to pres5t & future heal? & well-be+1 _h n be5 ?\ght ( & be5 c>ri$ out long ago4 ,,footnotes3 ,f ,see page #adj4 ,g ,see pages #bia1 #bib4 ,,*apt] ,,viii4 ,,:at ,a ,,gymnasium ,,might ,,be ,,& ,,d4 ,few colleges ( any pret5sion h n "s sort ( a gymnasium--inde$1 hold x out to p>5ts z "o ( ! attractions4 ,!re is a build+1 & x has app>atus 9 x4 ,! =m] (t5 co/s twice z mu* z ne$s be2 ! latt] may be well made1 & well suit$ to its purpose1 or may n--9 fact1 m frequ5tly is n4 ,in/ead ( hav+ app>atus grad$1 s z to h "s = ! slim & weak1 "s = ! /\t & broad1 too (t5 "o pair ( p>allel b>s or "o size ( r[+-weight mu/ suffice = all4 ,frequ5tly ! app>atus gett+ loose1 or worn1 or out ( repair1 rema9s s4 ,! director is little m ?an a janitor1 & is s reg>d$4 ,9 _m in/ances he does s little z to r5d] ?is op9ion a j "o4 ,imp]fect v5tilation1 & 9 w9t] lack ( prop] w>m?1 help to make x unattractive4 ,! newly-arriv$ ,fre%man is g5]ally run d[n & ?9 f ov]work 9 prep>+ himself = college4 ,_m a "t1 :5 mu* "w 0 tell+ on him1 he consol$ himself ) ! ?\ght t 9 ! college-gymnasium1 ) 8 fell[-/ud5ts ab\t him all eag]ly at "w1 he w\ld soon pick up ! /r5g? he _h lo/1 & p]haps come to be1 9 "t1 z /rong z ?is or t fell[1 a few ye>s 8 s5ior1 ! fame ( ^: a?letic exploits 0 m ?an local4 ,z a rule1 ! ,am]ican /ud5t is n v /rong on ent]+ college4 ,presid5t ,eliot1 ( ,h>v>d1 said1 a few ye>s ago1 ( a majority ( ^? com+ into t univ]sity1 = in/ance1 t !y _h undevelop$ muscles1 a bad c>riage1 & an impair$ dige/ion1 )\t skill 9 out-(-door games1 & unable to ride1 r[1 swim1 or %oot4 ,! /ud5t is usually in]ect1 & really ne$s sett+ up q z mu* z ! newly-arriv$ pleb at ,we/ ,po9t4 ,b does he get x8 ,no4 ,if com+ f good /ock1 /rong] ?an ! av]age1 & x happ5s to be a ye> :5 !re is mu* int]e/ 9 a?letics1 ! r[+-m5 or ! base-ball or foot-ball fell[s w be aft] him4 ,if !y capture him1 he w get pl5ty ( "w--m ?an en\gh--b 9 "o s+le rut4 ,if he kn[s some?+ ( ! allurem5ts ( ^! sports1 & desires to /e] cle> ( !m & be a read+ man1 /ill n to neglect 8 body1 he is at a loss h[ to g to "w4 ,he f9ds a h\se full ( app>atus1 & does n "k h[ to use x4 ,he sees ! boat+ & ball m5 h>d at x1 b on _! hobbies1 & looks ab\t = some?+ else to d4 ,he f9ds no o!r class ( fell[s work+ ) any vim1 save ^? eag] to %[ well z gymna/s4 ,he falls 9 ) ^!1 takes ne>ly z mu* "w ! fir/ day z !y d1 :i* is t5 times too mu* = him1 q out ( condition z he is4 ,he becomes sore all ov] = two or ?ree days1 has no special ambition1 aft] all1 to be a gymna/1 &1 t5 to "o1 ?r[s up ! :ole bus9ess disgu/$4 ,9 ! w>m] mon?s ev5 ! o>sm5 & ball-play]s "w out-(-doors1 &1 except a little bru% by ! new-com]s dur+ ! fir/ mon? or s1 he f9ds ! place des]t$4 ,at ! />t !re 0 nobody to receive him1 place him1 & to enc\rage & invite him on4 ,if naturally p]si/5t1 & he /icks to x a:ile1 he gropes ab\t 9 a desultory way1 n[ try+ ?is & n[ t1 until1 nei!r increas+ 9 size nor /r5g? s fa/ z he _h expect$1 he pref]s to sp5d 8 sp>e h\rs 9 m attractive fields1 & s drops ! gymnasium1 z _m h done be=e him4 ,he has no m giv5 x a fair trial ?an he w\ld h 8 *emi/ry _h he treat$ x 9 ! same way4 ,x is n 8 fault1 = he knew no bett]4 ,! :ole me?od ( br++ up mo/ ,am]ican boys does almo/ no?+ to fit ! av]age boy = ev5 ! simpl] "w ( ! gymnasium1 let alone its m advanc$ /eps4 ,(t51 9 ! univ]sity gymnasium1 y w see fell[s actually s weak 9 ! arms t !y c h>dly get up 9 ! p>allel b>s & re/ _! weight on _! h&s alone1 mu* less g ?r\gh !m cle> to ! o!r end4 ,x is a pretty sugge/ive comm5t>y on ! way ^! e/abli%m5ts are conduct$ t ! m5 s lam5tably defici5t are by no means all f ! new-com]s1 b (t5 ^? :o h ne>ly complet$ _! c\rse4 ,yet "h is a s*ool :i*1 rightly us$1 w\ld d ! av]age /ud5t m good1 & w\ld fit him bett] = 8 life's duties1 ?an any o!r "o bran* 9 ! :ole curriculum4 ,b a few ye>s s9ce a son ( a lawy] ( national reputation1 a highly gift$ y\?1 made a mo/ brilliant record at "o ( our be/ kn[n colleges4 ,all :o knew him conc$$ him a di/+ui%$ future2 & yet he 0 h>dly well out ( college :5 he took away 8 life4 ,_h !re be5 a reasonable1 s5sible all[ance ( daily muscul> "w1 _h ! ov]tax$ bra9 be5 let re/ a:ile1 & vigor cultivat$ 9 o!r directions1 ! rank1 ! g5]al av]age1 might h be5 a trifle l[]1 b a mo/ effici5t man sav$ = a long & honorable life4 ,& yet e college has m5 :o are practically foll[+ ?is "o's plan1 ov]work+ _! bra9s1 cutt+ (f bo? ends ( ! night1 =c+ _! m5tal pace1 till ev5 ! casual obs]v] sees t !y _c /& x long1 & mu/ break d[n be=e _! real life's race is well begun4 ,n[1 h[ev] exceptional may be ! tal5ts su* a man has1 does n 8 c\rse %[ ei!r d5se ignorance ( h[ to take c>e ( himself1 or a lack ( some?+ :i* w\ld be wor? f> m ?an brilliant tal5ts--namely1 common-s5se8 ,ought !re n to be "s dep>tm5t 9 a college design$ to br+ r\nd m5tal developm5t1 :]e ! au?orities w\ld /ep 9 & prev5t ?is suicidal c\rse8 ,oh1 b !re are su* & su* lectures on heal?4 ,yes1 & 9 mo/ in/ances y might z well try & tea* a boy to write by m]ely talk+ to him1 tak+ c>e all ! "t t he h no p5 or p5cil 9 8 h&4 ,x is a matt] ( surprise t college faculties are n m alive to ! defects ( ! gymnasium conduct$ "r "u _! v eyes4 ,9 e o!r bran* !y require a def9ite & specific progress dur+ a giv5 "t1 an ability to pass successfully p]iodical exam9ations :i* %all %[ t progress1 &1 if ! pupil fails1 x tells on 8 g5]al /&+1 & is an elem5t :i* det]m9es :e!r he is to rema9 9 college4 ,b 9 ! gymnasium !re is no?+ ( ! sort1 & 9 _m cases ! "y man ne$ n /ep into x once dur+ ! f\r ye>s unless he likes4 ,?is /ate ( ?+s is p>tly acc\nt$ = by ! fact t too _m ( ! pr(essors 9 our colleges d n "k any?+ ab\t a gymnasium1 & :at x c d = a man4 ,inde$1 (t51 if f practical exp]i5ce !y 7 bett] up 9 ?is k1 x w\ld b5eficially affect ! reputation ( _! college z a live in/itution4 ,nor is ! director1 ) v few exceptions1 ! "r sort ( man = 8 place4 ,ei!r ! faculty h no conception :at !y d ne$ "h1 or !y effectually drive (f ! man !y ought to h by />v+ him4 ,pr(essors' sal>ies are g5]ally small en\gh1 b ! director ( ! gymnasium seldom gets half s mu* z ! poore/ paid ( 8 bro!r pr(essors4 ,inde$1 ! latt] d n reg>d him z an equal at all1 & until !y d s ) good reason1 !re is little prospect ( improvem5t 9 ?is direction4 ,a doctor z ill up to 8 "w z ! av]age college gymnasium director w\ld soon be )\t a pati5t4 ,nor are ! gymnasiums ( our cities & t[ns mu* bett] (f4 ,new ,york city to-day1 ) "o or two exceptions1 is utt]ly )\t a gymnasium wor?y ( h]4 ,two ( ! be/ kn[n are situat$1 "o f> bel[ ! /reet level1 ! o!r directly ov] a /able1 & =m]ly at lea/1 if n /ill1 a v r$ol5t /able at t4 ,!re is g5]ally pl5ty ( app>atus1 mo/ ( :i* is good en\gh2 b ! boy or man :o comes to use x f9ds at once ! same ?+s want+ z does ! /ud5t 9 ! college gymnasium4 ,if he c already raise a heavy dumb-bell ov] 8 head ) 8 "r h&1 he may1 & (t5 does1 g on increas+ 8 p[] 9 ?is s+le direction1 b 9 ye>s actually ga9s little or no size or /r5g? 9 8 o!r arm1 8 legs1 or any o!r "p ( 8 body4 ,no "o /ops him1 or ev5 gives him an idea ( ! folly ( 8 c\rse2 inde$1 no "o has ! p[] to d s4 ,ord9>ily ! place is kept by a man simply to make a liv+4 ,?is secur$1 8 ambition dies4 ,he may be a box] or an acrobat1 or ev5 a fair g5]al gymna/4 ,) "o or two exceptions1 we h yet to he> ( an in/ance :]e ! in/ructor has ei!r devis$ a plan ( class ex]cise :i* has prov$ attractive1 or 9 a giv5 "t has br\ght ab\t a decid$ increase 9 size & /r5g? to a majority ( 8 pupils 9 a specific & ne$$ direction4 ,college r[+ & base-ball1 :ile (t5 unque/ionably b5efit+ ^? :o took "p 9 !m1 h be5 f\nd to "w detrim5tally1 b 9 a way1 z w be %[n 9 a mom5t1 c]ta9ly n expect$ by ! public4 ,! colleges 9 ?is c\ntry :i* pay mo/ att5tion to r[+ are ,h>v>d1 ,yale1 ,cornell1 & ,columbia4 ,x is well kn[n t 9 bo? ,ox=d & ,cambridge univ]sities ! m5 :o r[ are numb]$ by hundr$s2 t ov] tw5ty eight-o>$ crews alone1 to say no?+ ( o!r classes1 are sometimes on ! riv] at once1 & t ! problem = ! ',v>sity capta9 is n1 z "h1 to f9d eight m5 all fitt$ = places 9 ! boat1 b1 out ( _m fit1 to tell :i* to take4 ,= ye>s ! ,am]ican press has report$ ! p]=mances ( our /ud5t o>sm5 ev5 (t5] & m fully ?an ! ,engli% non-sport+ pap]s ^? ( _! own o>sm51 s t !y h fill$ a l>g] space 9 ! public eye4 ,m5 naturally ?\ght t ! int]e/ among ! /ud5ts !mselves 0 well-nigh univ]sal1 & _m fa!rs express$ misgiv+s ab\t s5d+ sons to in/itutions :]e ! regul> curriculum seem$ a second>y matt]1 & p]=mance 9 a?letic conte/s ! *ief ?+4 ,yet1 /range z x may seem1 ?is :ole idea is an egregi\s mi/ake4 ,mo/ ( ! /ud5ts d take "s int]e/ 9 ^! conte/s1 b x goes no f>!r ?an talk+ some:at ab\t !m1 & view+ !m :5 !y come (f1 & p]haps bett+ ! am\nt ( _! t]m-bills on !m4 ,! numb] :o actually take "p1 ei!r 9 ! rac+ or ! ball mat*es1 or 9 try+ = a *ance 9 !m1 is ridicul\sly small4 ,dr4 ,s>g5t says t at ,yale ,college1 :]e he has be5 = six ye>s in/ructor 9 physical culture1 !y actually d n exce$ ?ree p] c5t4 ( ! :ole numb] ( /ud5ts1 :ile five p] c5t4 w include e man 9 college :o takes active "w at ! gymnasium1 on ! riv]1 or ! ball-field6 ,any "o famili> ) ,am]ican college a?letics kn[s t ! proportion ( /ud5ts :o ei!r play ball or r[ is probably1 tak+ ye> & ye> toge!r1 ab\t z great at ,yale z any:]e 9 ! c\ntry4 ,surpris+ z ^! figures are1 !y prove conclusively t ! pres5t sy/em ( college a?letics1 s f> z x assumes to b5efit ! /ud5ts at l>ge1 or ev5 a ti! ( !m1 is an utt] failure4 ,"h1 !n1 in/ead ( ! suppos$ advance 9 ! g5]al physical culture ov] t ( ye>s ago1 !re has be5 almo/ no advance4 ,!re are a few m5 :o devote mu* "t & att5tion to sev]e a?letics1 m ?an !re is any ne$ (1 & become skill$ & fam\s at !m1 b ! great majority d little or no?+4 ,bett] ideas !y d\btless h ( :at is & :at is n cr$itable p]=mance among ! a?letes1 & also z to ! progress t c be made 9 muscul> developm5t by direct & /eady "w4 ,b t progress & t "w !y h no %>e 94 ,! v natural result foll[s1 t ! great majority ( /ud5ts1 at graduation1 av]age no bett] 9 size1 /r5g?1 heal?1 vigor1 endurance1 or /am9a ?an ^? ( a g5]ation ago1 or are any fitt] to /& successfully ! we> & te> ( _! life's "w4 ,inde$1 x is v d\btful if !y are physically z well fitt$ = :at is be=e !m z ! previ\s g5]ation 71 = 9 ! latt] case probably m came f f>ms & homes :]e mu* manual labor 0 necess>y1 :ile n[ a great] fraction are f ! cities1 or are ! sons ( p>5ts ^: occupation is ma9ly s$5t>y4 ,yet 9 t day gymnasiums at ! colleges 7 almo/ unkn[n1 :ile n[ !y are g5]al4 ,does ! gymnasium1 !n1 pay8 ,yes1 l a ba?-tub--if us$1 & us$ s5sibly2 b if n1 n4 ,!n1 z x is us$ s little1 is x wor? hav+8 ,at ,h>v>d1 = in/ance1 to-day !re is 9 process ( erection1 at great exp5se1 a gymnasium :i*1 :5 f9i%$1 w d\btless be ! mo/ co/ly build+ ( ! sort 9 ?is c\ntry1 & v possibly ! be/ appo9t$ z well4 ,b unless !re is introduc$ "s s5sible & vigor\s sy/em ( br++ ! /ud5ts regul>ly !re1 & work+ !m :ile !y are !re1 x w almo/ surely prove a failure1 & accompli% little or no m good ?an did ! old "o4 ,n[1 suppose1 fir/ t ?is new in/itution is to be c>ri$ on ) no m vigor or good s5se ?an its pr$ecessors4 ,next1 suppose t1 opposite ?is exp5sive affair1 on "s neighbor+ field1 !re 7 built a commodi\s %$1 co/+ p]haps "o-t5? z mu* z its m pret5ti\s rival1 /rongly fram$1 wea!r-tight1 s5sibly arrang$1 well lit1 & com=tably w>m$1 l>ge en\gh1 too1 to admit1 at ! edge ( ! ma9 room1 ( a runn+ track ( say tw5ty laps to ! mile4 ,9 an ,l adjo9+ let !re be ample & well-v5tilat$ dress+-rooms1 a lock] = ea* /ud5t1 & suffici5t wa%+ facilities to meet ! dem&4 ,suppose ! ord9>y sorts ( app>atus 7 !re1 b made ) great c>e1 & ( ! proportions skill$ gymna/s h f\nd mo/ suitable4 ,let !re be1 besides1 all newly-inv5t$ appliances :i* h prov$ valuable1 su* z ! tw5ty or m ,dr4 ,s>g5t has introduc$1 & any o!r good ones z well4 ,suppose1 too1 t heavy weights = lift+1 & all heavy clubs & dumb-bells1 7 c>efully exclud$4 ,on ! walls !re %\ld be ca/s & draw+s1 %[+ well-proportion$ & well-develop$ arms1 legs1 & trunks1 & a brief /atem5t ) ea* ( ! v>i\s measurem5ts & proportions1 & ! ages ( ! m5 f :om !y 7 tak51 &1 if possible1 ! sort & am\nt ( "w done by ea* 9 _! progress4 ,^! ne$ by no means be all mod]n4 ,greece & ,rome1 ,troy & ,pompeii1 c\ld furni% _! quota4 ,suppose ! director at once1 on ! jo9+ ( a pupil1 record$1 on a page set ap>t specially 9 8 regi/]1 ! age1 height1 g5]al physical *>act]i/ics1 weight1 gir? ( calf1 ?igh1 hips1 wai/1 l[] *e/1 upp] *e/--bo? at re/ & inflat$--neck1 upp] arm--ext5d$ & drawn up--& ! =e>m1 h&1 & wri/1 tak+ c>e to note ! "t ( day ! measurem5ts 7 made1 & also obta9+ a photograph ( ! man z he !n appe>$ 9 ex]cis+ co/ume4 ,suppose t1 outside ( ! ord9>y requirem5ts z to me?od1 decorum1 ord] ( us+ app>atus1 & s on1 ! director refus$ to take any pupil :o w\ld n expressly agree to two ?+s3 fir/1 to be at ! gymnasium1 /ripp$ & ready = "w1 exactly at su* a mom5t1 f\r days out ( ! sev52 second1 to obey implicitly ! director's ord]s1 bo? z to :at "w he %\ld d1 & :at omit4 ,suppose ! director's tra9+ _h be5 su* t he c\ld tell at once1 bo? f ! looks & measurem5ts ( ! man1 :]e he 0 physically lack+1 & t he s arrang$ 8 classes t all ^: left h&s 7 weak] ?an _! "r _h left-h&$ "w only until !y 7 equaliz$ up2 t weak ?ighs1 calves1 abdom9al muscles1 *e/s1 & backs _h special "w giv5 !m1 br++ ! desir$ p>ts directly into play1 lightly z ea* ne$$ at fir/1 & !n gradually work+ upw>d1 ! /rong] p>ts1 mean:ile1 be+ at re/4 ,suppose ?is 7 cont9u$ until1 at ! end ( ! ye>1 or (t5 long be=e x1 x is f\nd t "o arm is n[ z /rong z ! o!r1 t ! ga9 9 gir? at almo/ e measurem5t is ne>ly or all ( an in*1 & at "s ev5 two or m in*es4 ,suppose a s]ies ( ex]cises1 aim$ directly to enl>ge & /r5g!n ! respiratory p[]1 7 giv5 to all1 & e "o1 also1 _h a few m9utes ea* day ( sett+ up1 & o!r "w aim$ n s mu* to add size & /r5g? z to make ! crook$ /raight1 to po9t out & insi/ on a prop] c>riage ( ! head1 ! neck1 ! %\ld]s1 ! arms1 ! :ole trunk1 & ! knees1 & to %[ ea* pupil :at l5g? ( /ep be/ suit$ him1 & :i* he ought to take4 ,suppose t ! director %[$ at once t he n only knew :at to d all ?r\gh1 b h[ to d x1 & s promptly won ! confid5ce ( ^? he s\ght to in/ruct & b5efit4 ,is !re any "q 9 :i* ( ^! two in/itutions ! "y man w\ld make ! mo/ desirable progress8 ,! fir/ build+ & app>atus might be gr&1 fitt$ up ) ne>ly all t c\ld be desir$1 b ! gymnasium lack$ a ma/]head :o %\ld %[ its possibilities4 ,gymnasium & app>atus 7 l an eng9e )\t /eam4 ,! second build+ 0 n ( mu* acc\nt z a build+1 b q all t 0 ne$$ = ! real end 9 view4 ,! ,london ,r[+-club boat-h\ses 7 = a long "t m]e %$s1 n to be nam$ 9 ! same day ) ! ta/eful /one boat-h\ses along ! ,s*uylkill1 = in/ance2 b ^? same pla9 %$s h = _m ye>s turn$ out amateur o>sm5 :o c\ld r[ d[n any 9 ! _w4 ,& :at a b5efit a gymnasium conduct$ on "s plan simil> to t above sugge/$ w\ld be to any college or univ]sity6 ,& yet almo/ any college1 ev5 ( limit$ means1 c\ld af=d x4 ,*ange ! plan a little1 & make ! att5dance by all /ud5ts j z x is 9 o!r bran*es--j z x is at ,we/ ,po9t 9 horseback practice--compulsory4 ,give ! director a sal>y adequate to secure a fir/-class man 9 8 call+--n m]ely an accompli%$ gymna/1 acrobat1 box]1 or f5c]1 b an educat$ physician1 ! pe] ( any ( 8 bro!r-memb]s ( ! faculty1 fond ( 8 call+1 fond ( ! field be=e him1 ?or\ghly acqua9t$ ) ! pla9] k9ds ( gymna/ics & ( acrobatic "w1 & a good box]1 an in/ructor especially quick 9 detect+ ! physical defects 9 8 pupil1 9 kn[+ :at ex]cise w cure !m1 zeal\s 9 int]e/+ him1 9 enc\rag+ him on1 :at incalculable good he c\ld d6 ,e /ud5t 9 t college w\ld practically h to be made ov]4 ,long be=e ! f\r ye>s1 or ev5 "o ( !m1 7 ?r\gh1 t in/ructor w\ld h made all ! m5 erect 7z is daily be+ done ) ! ,we/ ,po9t]74 ,b 8 pupils1 in/ead ( be+ l ! latt]1 develop$ simply 9 ^? muscles :i* 8 bus9ess call$ into play1 w\ld ea* be well develop$ all ov]1 w\ld ea* be up to :at a well-built man ( 8 ye>s & size ought to be 9 ! way ( /r5g?1 & skill1 & /ay+ p[]s1 &--a mo/ important ?+--w\ld "k :at he c\ld d1 & :at he c\ld n2 & s w\ld n1 z is n[ e day ! case ) _m1 attempt physical ef=ts long be=e he 0 fitt$ = !m4 ,if he want$ to g into rac+1 ! director w\ld be 8 be/ fri5d1 & w\ld po9t out to him t ! only safe way to get "o's he>t & lungs us$ to ! viol5t action :i* !y mu/ und]go 9 rac+1 especially aft] ! rac] gets tir$1 w\ld be by gradually increas+ 8 spe$ f sl[ up to ! desir$ pace1 in/ead (1 z too (t5 happ5s1 gett+ up to rac+ pace be=e he is half fit = x4 ,b he w\ld also %[ him h[ "o-sid$ x w\ld make him1 develop+ "s p>ts1 & lett+ o!rs rema9 idle & fall beh9d 9 developm5t1 &--m important /ill--h[ brief & ephem]al 0 ! fame :i* he 0 work+ =1 & ! risks ( ov]do+ :i* x entail$4 ,let "o college 9 ?is l& graduate ea* ye> a class ( :i* e man has an erect c>riage & mi51 has ! legs & arms1 ! back & *e/1 n ( a ,h]cules1 n ( a prize rac] or fight]1 b ( a hale1 comely1 /rong1 & well-proportion$ man1 & see h[ well x w\ld pay4 ,be> 9 m9d t an h\r a day put 9 9 ! "r way & at ! "r "w w effect all ?is 9 f> less "t ?an f\r ye>s ( try+4 ,! h>de/-read+ man c readily sp>e ! "t = x1 especially if he mu/4 ,:at6 w\ld x take him f ! ?91 cadav]\s fell[ he too (t5 is1 & d all t = him8 ,beyond all d\bt x w\ld4 ,su* vigor\s "w w\ld soon %>p5 8 appetite1 & he w\ld f9d t1 eat all he lik$1 he c\ld dige/ x promptly1 & w\ld feel all ! bett] = 8 g5]\s liv+4 ,! g5]\s liv+ has f$ muscles n[ vigor\sly us$2 !y h be5 enl>g$ & /r5g!n$3 ! legs1 :i* nev] us$ to try to jump a cubit high1 ev51 once 9 ! :ole ye>1 n[ c>ry _! own] safely ov] a f\r-rail f5ce1 & p]haps ano!r rail1 or ev5 two ( !m4 ,! lungs1 :i* 7 sc>cely half exp&$1 n[ h e air-cell ?or\ghly fill$ = at lea/ "o entire h\r daily--an excell5t ?+ = weak lungs4 ,correct positions ( /&+1 sitt+1 walk+1 & runn+ be+ n[ well kn[n & und]/ood1 ! lungs get m air into !m ?an =m]ly1 ev5 :5 _! own] is at re/4 ,ano!r effect ( x all is %[n 9 a decid$ly m vigor\s circulation1 & ! consequ5t exhil>ation & buoyancy ( spirits1 no matt] :e!r ! "w 9 h& is m5tal or physical4 ,b w n ?is h\r's "w dull him m5tally8 ,x may be prop] to digress = a mom5t & see if x w4 ,( m5 :o h done j ?is k9d & am\nt ( "w1 ?is "w aim$ at e "p ( ! body1 we f9d no record1 simply because1 z we h already %[n1 consid]able z ! increas$ int]e/ is 9 physical culture & developm5t1 ?is plan ( rea*+ all ! p>ts & be+ j to all1 has sc>cely be5 tri$4 ,b abundant pro( t "s physical ex]cise w n dull ! man1 b ev5 bright5 him1 c be _h )\t difficulty4 ,a mom5t's reflection w %[ t a m9d ev] on ! /ret* mu/1 l a b[ s kept1 be ! worse = x1 & t ! /ra9 mu/ be occasionally slack$4 ,!re are two ways ( slack+ x4 ,bo? ! physician & exp]i5ce tell u t no?+ re/s a tir$ bra9 l s5sible1 physical ex]cise1 except1 ( c\rse1 sleep4 ,:5 9 active use1 says ,mit*ell1 ! ?9k+ organs become full ( blood1 &1 z ,dr4 ,lomb>d has %[n1 rise 9 temp]ature1 :ile ! feet & h&s become cold4 ,nature meant t = _! "w !y %\ld be1 9 ! fir/ place1 suppli$ ) food2 next1 t !y %\ld h c]ta9 int]vals ( re/ to rid !mselves ( ! excess ( blood accumulat$ dur+ _! p]iods ( activity2 & ?is is to be done by sleep1 & also by br++ into play ! physical ma*9]y ( ! body1 su* z ! muscles--t is to say1 by ex]cise :i* flu%es ! p>ts engag$ 9 x1 & s depletes ! bra94,h ,"h1 !n1 "s physical ex]cise w re/ 8 bra91 & fit x = m & bett] "w4 ,b ?is does n necess>ily imply s mu* z is call$ = 9 ! h\r4 ,happily1 h[ev]1 !re is no lack ( in/ances :]e "w1 q z vigor\s1 ?\gh n z well direct$1 has accompani$ m5tal "w ( a v high ord]1 & to all appe>ances has be5 a help r ?an a h9d]ance4 ,in/ead ( "o h\r a day1 ,napoleon = ye>s 0 9 ! saddle sev]al h\rs almo/ daily1 b we nev] he>d t x clogg$ 8 m9d4 ,*>les ,o',conor1 always fond ( long walks1 is good at !m to-day1 & noticeably erect & quick ( movem5t1 ?\gh = weeks he once lay at dea?'s door1 & ?\gh he 0 born 9 #ahjd4 ,james ,russell ,l[ell1 /urdy1 broad1 & ruddy1 is said to nev] ride :5 he c walk1 & he is ne>ly sixty4 ,glad/one's reputation z an axeman among ! ,haw>d5 oaks has rea*$ our %ores4 ,inde$1 x is d\btful if !re are _m bett] fell]s ( 8 age 9 ,europe1 & he 0 born 9 #ahji4 ,mr4 ,m4,h4 ,beebee1 ! pres5t s5ior tutor at ,cambridge ,univ]sity 9 ,engl&1 :o r[$ at numb] two 9 ! ',v>sity eight aga9/ ,ox=d 9 '#fe1 n only took ! v highe/ univ]sity honor--a d\ble-fir/--b a mu* high] d\ble-fir/ ?an ev5 ,glad/one _h tak5 ye>s be=e4 ,! f5c+1 duell+1 & h>d rid+ ( ,bism>ck's y\? d n seem to h p]ceptibly dimm$ 8 intellect1 or to h unfitt$ x = enorm\s & v important "w 9 lat] life4 ,& :ile ! 9-door "w equalizes ! /r5g?1 & takes c>e ( ! arms & *e/1 ! h\r's con/itutional daily out-(-doors has an especial advantage1 9 t x insures at lea/ t mu* out-(-door life & air4 ,dr4 ,mit*ell says1 ,:5 exposure to out-(-door air is associat$ ) a fair %>e ( physical ex]tion1 x is an imm5se safegu>d aga9/ ! ills ( anxiety & too mu* bra9-"w4 ,i presume t v few ( our g5]als c\ld h gone ?r\gh ) _! t]rible task if x _h n be5 t !y liv$ 9 ! op5 air & ex]cis$ freely4 ,= ^! reasons ,i d n d\bt t ! effects ( our great conte/ 7 f> m sev]ely felt by ! ,secret>y ( ,w> & ! late ,presid5t ?an by ,grant or ,%]man4 ,a rec5t1 int]e/+1 & wond]fully apt in/ance1 m s ?an any ( ^!1 "o go+ /raight to ! po9t1 & z ne>ly z possible ! equival5t ( :at we propose to urge lat] on all s$5t>y m51 "o :]e ! pro( comes directly f ! g5tleman's own p51 is t ( ! late ,mr4 ,bryant1 ^: lett] on ! subject1 writt5 to a fri5d 9 #ahga1 w be f\nd on page #afi4 ,) *>act]i/ic /urd9ess1 ) no "o to aid or guide him1 he hit on a plan ( "w to be done1 p>tly 9 8 little home-gymnasium1 & p>tly on ! road1 & /uck fai?fully to x till well ov] f\rscore1 & at eighty-two he told ! writ] t he cont9u$ 8 ex]cise simply because x paid4 ,8 aim 0 to keep all 8 ma*9]y 9 work+ ord]1 & to prolong 8 life2 & :5 he did die1 at eighty-f\r1 x 0 n f old age1 n because 8 functions 7 worn out4 ,) 8 usual vigor & en]gy :5 any writ+ 0 to be done1 he _h ?r[n himself into 8 "w ( prep>+ 8 address at ! ,mazz9i celebration1 till1 tir$ & exhau/$1 ! undue exposure to ! hot sun & ! result+ fall 7 too mu* = him1 & ^! 7 :at took him away4 ,b ! plan "h sugge/$ w n only cov] all he did1 b m4 ,bryant does n seem to h c>$ = erectness1 nor = a h>moni\s developm5t ( all ! muscles4 ,b _h ! am\nt ( "w he took be5 s direct$1 he might 9 y\? h atta9$ t h>mony1 & ma9ta9$ x ?r\gh life1 z ,v&]bilt ma9ta9$ 8 erectness4 ,!re ne$ be little fe>1 !n1 t a "r use ( ! gymnasium w ov]do4 ,no bett] safegu>d aga9/ t c\ld be _h ?an a wise director1 famili> ) ! capacities ( 8 pupil1 wat*+ him daily1 in/ill+ s\nd pr9ciples1 & giv+ him ! v "w he ne$s4 ,"u su* a tutor a "y man :o w5t to college1 on receiv+ 8 degree1 w\ld1 if 8 moral & m5tal duties 7 att5d$ to1 be graduat$1 n ) an educat$ m9d alone1 b an educat$ body z well2 n ) m]ely a bright head1 & a body & legs l a pair ( tongs4 ,if ! hi/ory ( brave1 indep5d5t1 e>ne/1 pure m5 goes = any?+1 x w be f\nd t z ! body 0 heal?y & /rong1 x has 9 _m a pass 9 life directly aid$ moral culture & /r5g?1 & has kept ! man f defil+ t body :i* 0 meant to be kept sacr$4 ,,footnotes3 ,h ,we> & ,te>1 p4 #ed4 ,,*apt] ,,ix4 ,,"s ,,results ,,( ,,brief ,,sy/ematic ,,ex]cise4 ,9 a c\ntry l ours1 :]e ! masses are s intellig5t1 :]e s mu* c>e is tak5 to secure :at is call$ a good education1 ! ignorance z to :at c be done to ! body by a little sy/ematic physical education is simply m>vell\s4 ,few p]sons seem to be aw>e t any limb1 or any "p ( x1 c be develop$ f a /ate ( weakness & defici5cy to "o ( fulness1 /r5g?1 & beauty1 & t equal att5tion to all ! limbs1 & to ! body z well1 w "w l result ?r\gh\t4 ,a man sp5ds ?ree or f\r weeks at ! hay & gra9 h>ve/1 & is surpris$ at ! increas$ grip ( 8 h&s1 & ! new p[] ( arm & back4 ,he tramps ?r\gh =e/s1 & paddles up /reams & lakes aft] game1 & returns wond]+ h[ ?ree or f\r miles on a level sidewalk c\ld ev] h tir$ him4 ,an acqua9tance ( ours1 an active & skill$ j\rnali/1 says t he once set out to saw tw5ty cords ( wood1 he 0 a slight1 weak y\?4 ,he f\nd he _h n en\gh /r5g? or w9d to get ?r\gh "o cut ( a log--t he _h to con/antly sit d[n & re/4 ,p laugh$ at him1 & at 8 ?9k+ he c\ld g ?r\gh t mighty pile4 ,b !y did n "k :at 0 9 him2 =1 /ick+ gamely to 8 self-impos$ task1 he says t 9 a v few days he f\nd 8 /ay improv+ rapidly1 t he did n tire half s easily1 &1 m ?an t1 t !re began to come a feel+ ov] him--a mo/ welcome "o--( new /r5g? 9 8 arms & across 8 *e/2 & t :at _h at fir/ look$ almo/ an impossibility _h n[ become v possible1 & 0 be=e long accompli%$4 ,n[1 :at he1 by 8 manl9ess1 f\nd 0 fa/ do+ s mu* = 8 arms & *e/1 0 b a sample ( :at equally /eady1 sy/ematic "w might h done = 8 :ole body4 ,inde$1 a lat] exp]i5ce ( ?is same g5tleman w be 9 place "h2 = at ,dr4 ,s>g5t's gymnasium 9 ,new ,york1 9 ! w9t] ( #ahgh-'gi1 he1 ?\gh a middle-ag$ man1 increas$ ! gir? ( 8 *e/ two in*es & five-eigh?s 9 six weeks6 & ?is work+ b "o h\r a day2 & he f\nd t he c\ld n only d m "w daily aft]w>d at 8 pr(ession1 b bett] "w z well4 ,! y\? :o works daily 9 a giv5 l9e at ! gymnasium z mu* expects t1 be=e ! ye> is ov]1 n only w ! muscles us$ decid$ly increase 9 /r5g?1 b 9 size & %apel9ess z well1 z he does t ! ye>'s read+ w improve 8 m9d1 or a ye>'s labor br+ him 8 sal>y4 ,x is an e-day expression ) him t su* a fell[ got 8 arm up to fifte51 or 8 *e/ to =ty-odd in*es1 & s on4 ,he sees no?+ s+ul> 9 ?is4 ,he kn[s ?is "o1 :o 9 a %ort "t put half an in* on 8 =e>m1 or an in*2 t "o1 ^: ?igh1 or *e/1 or wai/1 or calf made equal progress4 ,gr\p & classify ^! ga9s 9 _m cases1 & note ! am\nt ( "w & ! "t tak5 9 ea*1 & soon "o c tell pretty well :at c be done 9 ?is direction4 ,few ( our gymnasiums are s kept t _! records w aid mu* 9 ?is inquiry1 simply because ! in/ructor ei!r has no conception ( ! field be=e him1 or1 if he has1 = "s reason fails to improve ! opportunity4 ,look at :at ,macl>5 effect$ 7z describ$ by him 9 8 admirable ,physical ,education71 n ) "h & !re an isolat$ case1 b ) bo? boys & m5 turn$ 9 on him by ! hundr$1 & 9 all /ages ( imp]fect developm5t6 ,take x fir/ among ! boys4 ,"u sy/ematic ex]cise1 ,w----1 a boy at ,radley ,college1 t5 ye>s old 9 ,june1 #ahfa1 _h1 sev5 ye>s lat]1 increas$ 9 height f #d feet #f-c_/d in*es to #e feet #aj-c_/d in*es1 or a ga9 ( #af in*es 9 all2 9 weight f #ff p\nds--light weight = a t5-ye>-old boy--to #aef p\nds2 f> heavi] ?an mo/ boys at sev5te52 %[+ an advance ( #ij p\nds4 ,8 =e>m w5t f #g-a_/d to #aa-c_/d in*es--v l>ge = a boy ( sev5te51 & decid$ly above ! av]age ( t ( mo/ m52 8 upp] arm f #g-a_/b in*es to #ac-c_/h--;also f> above ! av]age at t age2 :ile 8 *e/ _h actually increas$ 9 gir? f #bf in*es--:i* 0 almo/ sl5d]1 ev5 = a t5-ye>-old--to #ci-a_/b in*es1 :i* is all ( two in*es l>g] ?an ! av]age man's4 ,8 description ( ?is boy 03 ,height above av]age2 o!r measurem5ts av]age4 ,f comm5cem5t1 gr[? rapid1 & su/a9$ ) regul> & uni=m developm5t4 ,! :ole frame advanc+ to great physical p[]4 ,ano!r boy1 ,h----1 />t+ 9 ,june1 #ahfj1 :5 t5 ye>s old1 #d feet #f-a_/d in*es high1 & weigh+ #gc p\nds--mu* heavi] ?an ! o!r at ! />t--9 eight ye>s ga9$ #ac-a_/b in*es1 mak+ him #e feet #g-c_/d in*es--( m$ium height = t age4 ,he ga9$ #ga p\nds 9 ! eight ye>s1 & at #add p\nds 0 bett] built ?an ,w---- at #aef2 =1 ?\gh 8 =e>m1 />t+ at #h in*es1 _h become #aa-a_/b1 a qu>t] ( an in* less ?an ,w----'s1 yet 8 upp] arm _h gone f #h-c_/d to #ac-a_/b in*es1 or "o-eigh? ( an in* l>g]1 :ile 8 *e/ rose f #bh-a_/d to #ci in*es--)9 half an in* ( ! o!r's1 ?\gh ! latt] 0 #c in*es tall]4 ,he is describ$3 ,height slightly above av]age2 o!r measurem5ts consid]ably above av]age4 ,f comm5cem5t1 gr[? & developm5t regul> & cont9u\s4 ,! :ole frame p]fectly develop$ = ?is p]iod ( life4 ,s----'s case is f> m rem>kable4 ,he 0 evid5tly v small & und]siz$4 ,height & all o!r measurem5ts greatly bel[ av]age2 ! :ole frame /unt$ & dw>fi%4 ,advancem5t at fir/ slight1 & v irregul>4 ,aft]w>d rapid1 & comp>atively regul>4 ,he only ga9$ 9 height ?ree-qu>t]s ( an in* f ?irte5 to f\rte51 :]e ,w---- _h ga9$ #c-e_/h in*es1 & ,h---- #c-a_/h in*es4 ,yet1 f fifte5 to sixte51 :]e ,w---- only w5t ahead half an in*1 & ,h---- five-eigh?s ( an in*1 ,s---- actually ga9$ #d in*es1 :i* mu/ h be5 mo/ gratify+4 ,8 weight *anges 7 ev5 m noticeable4 ,f twelve to fifte5 ,w---- ga9$ #eh p\nds1 & ,h---- #ci1 :ile all ,s---- c\ld %[ 0 #ab4 ,b f fifte5 to sixte5 see h[ he caught up6 ,:]e ,w----made #aa p\nds1 & ,h---- #aj1 ,s---- made #bb4 ,:]e ,w----'s *e/ w5t up #a in*1 & ,h----'s #a-a_/b in*es1 ,s----'s w5t up #c in*es4 ,n[1 h[ long did ^! boys "w8 ,z ,macl>5 says ,j "o h\r p] week6 ,:at p>5t believes t any h\r 9 t week 0 bett] sp5t--bett] = ! com=t1 = ! welf>e ( ! boy1 or bett] 9 fitt+ him = future usefulness--or :at ne>ly s well8 ,mo/ boys wa/e t mu* "t ne>ly e day4 ,look1 too1 at ! b5efit to ! boy 9 all 8 aft]-life4 ,inde$1 does n ?is h\r a week1 9 "s in/ances1 insure an aft]-life1 & snat* n a few f an e>ly grave8 ,_h e slim1 ?9-*e/$ man 9 ,am]ica1 & e slim1 ?9-*e/$ boy :o nev] liv$ to be a man1 sp5t an h\r weekly "u su* tutor+1 f ! age ( t5 to eighte51 w\ld n ! b5efit to our l& 9 work+-p[]1 9 vigor & =ce1 & com=t z well1 h be5 incalculable8 ,& _h x1 in/ead ( "o h\r a week1 be5 two or ?ree1 or ev5 an h\r a day1 might n ! results h be5 ev5 m gratify+8 ,pr(essor ,macl>5 may well congratulate himself on su* good results among ! boys4 ,b :at has he done ) m58 ,"s ye>s ago twelve non-commission$ (fic]s1 select$ f all bran*es ( ! s]vice1 7 s5t to him to qualify z in/ructors = ! ,briti% army4 ,he says3 ,!y rang$ betwe5 n9ete5 & tw5ty-n9e ye>s ( age1 betwe5 five feet five in*es & six feet 9 height1 betwe5 n9e /one two #abh p\nds & twelve /one six #agd p\nds 9 weight1 & _h se5 f t5 to twelve ye>s' s]vice4 ,he c>efully regi/]$ ! measurem5ts ( ea* at ! />t1 & at diff]5t times ?r\gh\t _! progress4 ,he says3 ,! muscul> additions to ! arms & %\ld]s1 & ! expansion ( ! *e/1 7 s great z to h absolutely a ludicr\s & emb>rass+ result1 =1 be=e ! f\r? mon?1 sev]al ( ! m5 c\ld n get into _! uni=ms1 jackets1 & tunics1 )\t assi/ance1 & :5 !y _h got !m on !y c\ld n get !m to meet d[n ! middle by a h&'s-bread?4 ,9 a mon? m !y c\ld n get into !m at all1 & new clo?+ _h to be procur$1 p5d+ ! arrival ( :i* ! m5 _h to g to & f ! gymnasium 9 _! great-coats4 ,"o ( ^! m5 ga9$ five in*es 9 actual gir? ( *e/4 ,& he well adds3 ,n[ :o %all tell ! value ( ^! five in*es ( *e/1 five in*es ( additional space = ! he>t & lungs to "w 98 ,h>dly five in*es m ( he>t & lung room1 ?\gh "p ( ! ga9 mu/ h be5 ( c\rse f ! enl>gem5t ( ! muscles on ! side ( ! *e/4 ,he also hit ^u ano!r plan ( %[+ ! *ange2 = he says he _h !m photograph$1 /ripp$ to ! wai/1 bo? at fir/ & :5 ! f\r mon?s 7 ov]1 & ! *ange ev5 9 ^! portraits 0 v di/9ct1 & mo/ notably 9 ! y\nge/1 :o 0 n9ete51 =1 besides ! acquisition ( muscle1 !re 0 9 8 case a readju/m5t & expansion ( ! osse\s framework ^u :i* ! muscles are di/ribut$4 ,n[ let u look a little at ! measurem5ts & ! actual *anges wr\ght4 ,9 ! fir/ place1 ?is la/ in/ance settles conclusively "o matt] mo/ important to flat-*e/$ y\?1 namely1 :e!r ! %ape ( ! *e/ itself c be *ang$2 = "h x 0 done1 & 9 a v %ort "t at t4 ,aga91 ( ^! twelve m51 9 less ?an eight mon?s e "o ga9$ p]ceptibly 9 height2 inde$1 !re 0 an av]age ga9 ( five-twelf?s ( an in* 9 height1 ?\gh all1 save "o1 7 ov] tw5ty2 & "o man :o ga9$ half an in* 0 tw5ty-eight ye>s old1 :ile "o tw5ty-six ga9$ five-eigh?s ( an in*6 7,mo/ p suppose !y c get no tall] aft] tw5ty-"o47 ,all increas$ decid$ly 9 weight--! smalle/ ga9 be+ #e p\nds1 ! av]age #aj p\nds2 & "o1 & he tw5ty-eight1 & a five-feet-elev5 man1 actually w5t up f #adi p\nds at ! beg9n+1 to #afe p\nds 9 less ?an f\r mon?s4 ,x is n likely !re 0 mu* fat ab\t !m1 z !y _h s mu* vigor\s muscul> ex]cise4 ,e man's *e/ enl>g$ decid$ly1 ! smalle/ ga9 be+ a :ole in* 9 ! f\r mon?s1 ! av]age be+ #b-g_/h in*es1 & "o1 ?\gh tw5ty-f\r ye>s old1 actually ga9+ #e in*es1 or ov] an in* a mon?4 ,e upp] arm increas$ #a in*1 mo/ ( !m m ?an t1 & "o #a-c_/d in*es4 ,z ! "w 0 aim$ to develop ! :ole body1 !re is little d\bt t !re 0 a proportional increase 9 ! gir? ( hips & ?igh & calf4 ,aga91 f ! ,royal ,academy at ,woolwi*1 ,pr(essor ,macl>5 took tw5ty-"o y\?s ^: av]age age 0 ab\t eighte51 & 9 ! brief p]iod ( f\r mon?s & a half obta9$ an av]age advance ( #a-c_/d p\nds 9 weight1 ( #b-a_/b in*es 9 *e/1 & ( #a in* on ! upp] arm2 :ile "o fell[1 n9ete51 & sl5d] at t1 ga9$ #h p\nds 9 weight1 & #e-a_/d in*es ab\t ! *e/6 ,?9k :at a diff]5ce t w\ld make 9 ! *e/ ( any man1 & a diff]5ce all 9 ! "r direction at t6 ,b ! mo/ satisfactory /ati/ics (f]$ 7 ^? ( two articl$ pupils1 "o sixte51 ! o!r tw5ty4 ,9 exactly "o ye>'s "w ! y\ng] grew f #e feet #b-c_/d in*es 9 height to #e feet #d-c_/d in*es4 ,he weigh$ #ajh p\nds on 8 sixte5? bir?day2 on 8 sev5te5?1 #abi6 ,at ! />t 8 *e/ gir!d #ca in*es2 twelve mon?s lat]1 j #cf6 ,8 =e>m w5t up f #h in*es to #aj in*es1 & 8 upp] arm f #i-a_/d in*es to #aa-a_/d4 ,:ile ! old] ga9$ b ?ree-eigh?s ( an in* 9 height1 8 weight w5t up f #aec p\nds to #afa-a_/b1 8 =e>m f #aa-a_/d in*es to #ab-a_/b--;an unusually l>ge =e>m = any man--& 8 upp] arm f #aa-c_/d in*es to #ac-a_/d1 :ile 8 *e/ actually made ! a/oni%+ /ride ( f #cd in*es to #dj4 ,n yet a l>ge arm1 save bel[ ! elb[1 n yet a great *e/2 five in*es small]1 = in/ance1 ?an ,daniel ,web/]'s1 b greatly ahead ( :at !y 7 a ye> e>li]4 ,!re is no my/]y ab\t ! ,macl>5 me?od4 ,o!rs might d x1 p]haps n z well z he1 = ,macl>5's has be5 a v exceptional exp]i5ce2 /ill1 well en\gh4 ,look :at ,s>g5t did ) a ,b[do9 /ud5t ( n9ete51 z %[n 9 ,app5dix ,,iv4 ,9 f\r h\rs' "w a week ?is /ud5t's upp] arm w5t up #a-a_/b in*es--j ! same am\nt z did ,macl>5's /ud5t ( tw5ty2 8 *e/ w5t up f #cf-a_/b in*es to #dj1 :ile t ( ,macl>5's man w5t f #cd to #dj2 b x %\ld be borne 9 m9d t #cf-a_/b is h>d] to add #f in*es to 9 ?is k9d ( "w ?an #cd4 ,9 height ! ,engli%man made ?ree-eigh?s ( an in* 9 ! ye>1 :ile ! ,am]ican made a :ole in*4 ,b ! latt] also l$ easily 9 ano!r direction1 & a v important "o too2 =1 :ile ! ,briton1 ?\gh b a ye> old]1 & ( almo/ exactly ! same height1 ga9$ b #h-a_/b p\nds 9 ! ye>1 ! ,am]ican made #ae6 ,8 case is fur!r valuable 9 t x %[s1 beside ?is advance above ! wai/1 spl5did increase 9 gir? ( hips1 ?igh1 & calf z well4 ,) u ,am]icans fond ( results1 _m ( ^: *e/s1 by-!-way1 d n increase a hair's-bread? 9 tw5ty ye>s1 bett] pro( c\ld n be s\ght ?an ^! figures (f] ( ! value ( a sy/em ( ex]cise :i* w\ld "w su* rapid & decid$ *anges4 ,_h !y all be5 ) boys1 !re might h be5 difficulty 9 sep>at+ :at natural gr[? did1 9 ! ye>s !y *ange s fa/1 f :at 0 ! result ( developm5t4 ,b mo/ ( ! cases cit$ are ( m5 :o _h _! gr[?1 & _h app>5tly1 to a l>ge ext5t1 tak5 _! =m & set = life4 ,to take a man tw5ty-eight ye>s old1 tall & r slim1 & ^: height _h probably n increas$ a s+le hairs-bread? 9 sev5 ye>s1 & 9 a few %ort mon?s increase t height by a good half in*2 to take ano!r1 also tw5ty-eight1 & sudd5ly1 9 ! %ort p]iod betwe5 ,septemb] #aa? & ! #cj? ( ! next ,april1 add sixte5 p\nds to 8 weight1 & e p\nd ( excell5t /uff1 0 9 itself no light ?+2 & !re are ?\s&s ( m5 9 our l& to-day :o w\ld be delight$ to make an equally great addition to _! g5]al size & /r5g?1 ev5 9 twice ! p]iod4 ,to add five :ole in*es ( *e/1 & ne>ly t mu* ( lung & he>t room & /oma* room1 & ! consequ5t great] capacity = all ! vital organs1 is a matt]1 to _m m51 ( almo/ immeasurable value4 ,he> ,dr4 ,morgan1 9 8 ,engli% ,univ]sity ,o>s1 on ?is po9t3 ,an addition ( ?ree in*es to ! circumf]5ce ( ! *e/ implies t ! lungs1 in/ead ( conta9+ #bej cubic in*es ( air1 z !y did be=e _! functional activity 0 exalt$1 are n[ capable ( receiv+ #cjj cubic in*es )9 _! cells3 ! value ( ?is augm5t$ lung accommodation w readily be admitt$4 ,suppose1 = example1 t a man is attack$ by inflammation ( ! lungs1 by pleurisy1 or "s "o ( ! v>i$ =ms ( consumption1 x may readily be conceiv$ t1 9 su* an em]g5cy1 ! possession ( en\gh lung tissue to admit =ty or fifty additional cubic in*es ( air w amply suffice to turn ! scale on ! side ( recov]y4 ,x assi/s a pati5t successfully to tide ov] ! critical /age ( 8 disease4 ,a man1 !n1 ( feeble lungs--! consumptive1 = in/ance--tak5 e>ly 9 h&1 ) ! c>e :i* ,macl>5 or ,s>g5t c\ld s well give1 gradually advanc$ 9 e direction1 w\ld sudd5ly f9d t 8 n>r[1 ?91 & holl[ *e/ _h dep>t$1 _h giv5 way to "o r\nd1 full1 deep1 & roomy2 t ! feeble lungs & he>t :i*1 9 cool] wea!r1 7 =m]ly h>dly up to keep+ ! extremities w>m1 are n[ /rong & vigor\s2 t ! old t5d5cy to lean 8 head =w>d :5 /&+ or walk+1 & to sit /oop+1 ) mo/ ( 8 vital organs cramp$1 has all gone4 ,9 _! place _h come an erect c>riage1 a firm tread1 a /rong1 well-knit trunk1 a manly voice1 & a buoyancy & exhil>ation ( spirits wor? untold weal?4 ,:o w say t all ^! h n assur$ him ye>s ( life8 ,well1 b did all ?is increase ( weight & size actually *ange ! %ape ( ! *e/1 = in/ance1 & take ! holl[ness out ( x8 ,t is exactly :at x did2 & ,macl>5 has a draw+ ( ! same *e/ at ! beg9n+ & end ( ! ye>1 %[+ an increase 9 ! bread?1 dep?1 & fulness ( ! l[] *e/ :i* makes x seem almo/ impossible t x c\ld h belong$ to ! same p]son4 ,x w be rememb]$ t ,macl>5 claim$,i t j su* a readju/m5t ( ! osse\s framework w\ld result4 ,is n ?is1 !n1 remak+ a man8 ,in/ead ( a cramp$ /oma*1 half-us$ lungs1 a ?91 scrawny1 cav$-9 make1 poor pipe-/ems ( legs1 ) arms to mat*1 almo/ e "o "u =ty1 at lea/1 c 9 a v few mon?s1 by means ( a s]ies ( ex]cises1 *ange ^? same sl5d] legs1 ^? puny arms1 t flat *e/1 t slim neck1 & metamorphose _! own] into a well-built1 self-suffici5t1 vigor\s man1 fitt] a hundr$ times = sev]e 9-door or out-door life1 = ! quiet plodd+ at ! desk1 or ! /ormy days & nights ( ! ocean or ! biv\ac4 ,:o is go+ to d bett] bra9-"w3 he ^: bra9 is /eadily f$ ) vigor\s1 ri* blood1 made by ma*9]y kept con/antly 9 excell5t ord]1 nev] cramp$1 aid$ daily by judici\s & vigor\s ex]cise1 t5d+ directly to re/ & build him up8 or he :o ov]works 8 bra91 gets x once clogg$ ) blood1 &1 = _m h\rs ( ! day1 keeps x clogg$1 :o does no?+ to draw ! blood out ( 8 bra9 = a:ile & put m ( x 9 ! muscles1 :o1 p]haps1 9 ! v mid/ ( 8 "w1 ru%es out1 da%es d[n a full meal1 & hurries back to "w1 & at once sets 8 bra9 to do+ well-nigh its utmo/8 ,well1 b is n ! "w :i* w effect su* swift *anges v sev]e1 & s a haz>d\s "o to attempt8 ,t is j :at x is n4 ,is !re any?+ v =midable 9 wood5 dumb-bells weigh+ only two & a half p\nds ea*1 or clubs ( ?ree & a half-p\nds1 or pulley-weights ( f t5 to fifte5 p\nds8 or is any great dang] likely to result f _! use8 ,& yet !y 7 ,s>g5t's weapons ) 8 ,b[do9 two hundr$4,j ,no?+ 9 ,macl>5's "w1 s f> z he po9ts out :at x is1 is ne>ly s dang]\s z a sudd5 run to boat or tra91 tak5 by "o all out ( ! way ( runn+1 p]haps :o has nev] le>n$4 ,!re a he>t unus$ to swift "w is sudd5ly =c$ to beat at a trem5d\s rate1 lungs ord9>ily half-us$ are /ra9$ to _! utmo/1 & all )\t "o jot ( prep>ation4 ,b "h1 by ! mo/ c>eful & judici\s sy/em1 ! result ( long /udy & mu* practical application1 a p]son is tak51 &1 by "w exactly suit$ to 8 weak /ate1 is gradually h>d5$ & /r5g!n$4 ,!n /ill m is giv5 him to d1 & s on1 at ! rate t is pla9ly se5 to be/ suit him4 ,develop e man's body by su* a me?od1 tea* e ,am]ican s*ool-boy ! erect c>riage ( ! ,we/ ,po9t]1 & h[ _m m5 among u w\ld !re be built aft] ! patt]n ( ! typical bro!r ,jona?an1 or ( ! ?9-*e/$1 r\nd-%\ld]$1 in]ect1 & g5]ally weak make1 s common 9 ne>ly e city1 t[n1 & village 9 our l&8 ,look1 too1 at ! k su* a c\rse br+s ( ! work+s ( "o's own body1 ( its g5]al /ructure1 ( its possibilities6 ,:at a lecture on ! human body x mu/ prove1 & h[ x mu/ fit ! man to keep 8 /r5g? up1 &1 if lo/1 to recov] x2 = x has uni=mly be5 f\nd t a man once /rong ne$s b little "w daily to keep him s4 ,a little reflection on facts l ! =ego+ mu/ po9t /rongly to ! conclusion t ! body--at lea/ ( any "o n yet middle-ag$--admits ( a v>iety & degree ( culture almo/ z great z c\ld be desir$1 c]ta9ly suffici5t to make reasonably sure ( a great accession ( /r5g? & heal? to a p]son =m]ly weak1 & t ) b a little "t giv5 ea* day to ! "w4 ,,footnotes3 ,i ,see page #ade4 ,j ,see ,app5dix ,,ii4 ,,*apt] ,x4 ,,"w ,,= ,,! ,,fle%y1 ,,! ,,?91 ,,! ,,old4 ,:ile ! endeavor has be5 made to po9t out ! value ( pla9 & simple ex]cise--=1 9 a lat] *apt]1 p>ticul> "w w be designat$ :i*1 if foll[$ sy/ematically & p]si/5tly1 w correct _m physical defects1 sub/itut+ good work+ heal? & vigor = weakness--! reply may be made1 ,yes1 ^! are well en\gh = ! "y & active1 b !y w n avail a fle%y p]son1 or a slim "o1 or "o well up 9 ye>s4 ,let u see ab\t ?is4 ,take1 fir/1 ^? burd5$ ) fle% :i* seems to d !m little or no good1 & :i* is (t5 a h9d]ance1 dull+ & slack5+ _! en]gies1 prev5t+ !m f do+ mu* :i* !y c\ld1 & :i* !y believe !y w\ld d ) alacrity 7 !y once fre$ f ?is unwelcome burd54 ,!re are "s p]sons ) :om ! r$uction ( fle% becomes a necessity4 ,!y h a c]ta9 physical task to p]=m1 & !y "k !y _c h ei!r ! /r5g? or ! w9d to get ?r\gh ) x cr$itably1 unless !y fir/ rid !mselves ( consid]able sup]flu\s fle%4 ,take ! man1 = in/ance1 :o wants to walk a race ( sev]al miles1 or to run or r[ "o4 ,he has (t5 he>d ( m5 gett+ _! weight d[n to a c]ta9 figure = a simil> purpose4 ,he has se5 "s "o :o did x1 & he is confid5t t he c d x4 ,he sets ab\t x1 takes mu* & sev]e physical "w daily1 w>mly clad1 p]spir+ freely1 :ile he subjects 8 sk9 to mu* friction f co>se t[els4 ,he does )\t c]ta9 food :i* he und]/&s makes fat1 & only eats t :i* he believes makes ma9ly bone & muscle4 ,he /icks to 8 "w1 & gradually makes t "w h>d] & fa/]4 ,to 8 gratification1 he f9ds t n only has 8 w9d improv$1 s t1 9 ! place ( ! old pant+ aft] a slight ef=t--walk+ briskly up an ord9>y flight ( /airs1 = in/ance--he c n[ brea! z easily & quietly1 & c /ick to x z long1 z any ( 8 lean] companions4 ,by race-day he is d[n t51 fifte51 or tw5ty p\nds1 or ev5 m1 z ! case may be4 ,:ile he has ?us r$uc$ himself1 & is f> /rong] & m endur+ ?an he 0 be=e1 he is n ! only "o :o has lo/ fle%1 if !re h be5 a numb] work+ ) him1 z 9 a boat-crew4 ,notice ! li/s ( our univ]sity crews & _! weights1 publi%$ :5 !y comm5ce /rict tra9+1 say a mon? be=e ! race1 & comp>e !m ) ^? ( ! same m5 on race-day1 p>ticul>ly 9 hot wea!r4 ,! r$uction is v m>k$ all ?r\gh ! crew4 ,9 ! ,engli% univ]sity eights x is ev5 m /rik+1 ! l>ge & /alw>t fell[s1 :o fill _! ?w>ts1 (t5 com+ d[n 9 a mon? an av]age ( ov] a doz5 p\nds p] man4 ,we h se5 a /ud5t1 aft] weigh+ himself on scales 9 ! gymnasium1 sit d[n at a fifty-five p\nd r[+ weight1 pull =ty-five full /rokes a m9ute = tw5ty m9utes1 !n1 clad exactly z be=e1 weigh aga9 on ! same scales1 & f9d he 0 j "o p\nd light] ?an he 0 tw5ty m9utes e>li]4 ,b ! diff]5ce is m m>k$ 9 m matur$ m51 :o naturally run to fle%1 ?an 9 /ud5ts4 ,a prize-fight]1 = in/ance1 9 *ang+ f a life ( indulg5ce & immod]ate dr9k+1 w (t5 come d[n z mu* z ?irty1 or ev5 =ty p\nds1 9 prep>+ = 8 conte/4 ,x %\ld be rememb]$ t1 besides o!r advantages ( 8 be+ ?91 x is ( great importance t 8 face %\ld be s lean t a bl[ on 8 *eek %all n puff x up1 & swell x s z to %ut up 8 eye1 & put him at 8 enemy's m]cy4 ,b mo/ p d n c>e to take su* sev]e & ardu\s "w z ei!r ! amateur a?lete or ! prize-fight]4 ,if !y c\ld hit on "s comp>atively light & easy way ( re/or+ !mselves physically to a h>d-muscle basis1 & c\ld s %ake (f _! burd5 ( fle% )\t int]f]+ s]i\sly ) _! bus9ess1 !y w\ld be glad to try x4 ,let u see if ?is c be done4 ,9 ! summ] ( #ahgg ! writ] met a g5tleman ( middle age1 :om he _h kn[n = ye>s1 & :o has be5 long connect$ ) "o ( ! ,unit$ ,/ates dep>tm5ts 9 ,new ,york city4 ,a v /eady1 h>d-work+ (fic]1 8 occupation 0 a s$5t>y "o4 ,rememb]+ him z a man1 till rec5tly1 ( imm5se bulk1 & be+ /ruck ) 8 evid5t & great %r9kage1 we inquir$ if he _h be5 ill4 ,he repli$ t he _h n be5 ill1 t = ye>s he _h n enjoy$ bett] heal?4 ,que/ion+ him z to 8 alt]$ appe>ance1 he said t1 on ! eighte5? day ( ,janu>y1 #ahgg1 he weigh$ ?ree hundr$ & five p\nds2 t1 hav+ become s unwieldy1 8 fle% 0 a s\rce ( great h9d]ance & annoyance to him4 ,!n he _h det]m9$1 if possible1 to get rid ( "s ( x4 ,hav+ to be at "w all day1 he c\ld only effect 8 purpose 9 ! ev5+s1 or n at all4 ,s1 mak+ no especial *ange 9 8 diet1 he took to walk+1 & soon began to av]age f ?ree to five miles an ev5+1 & at ! be/ pace he c\ld make4 ,9 ! cold mon?s he says t he (t5 p]spir$ s t small icicles w\ld =m on ! ends ( 8 hair4 ,ask+ if x did n come a little /iff sometimes1 on /ormy nights or :5 he 0 v tir$1 & :e!r he did n omit 8 ex]cise at su* times1 he said no1 b1 on ! contr>y1 add$ two miles1 :i* %[s ! timb] ! man 0 made (4 ,on ! eighte5? ( ,june ( ! same ye>1 j five mon?s f ! />t1 he weigh$ b two hundr$ & fifte5 p\nds1 hav+ actually tak5 (f n9ety p\nds1 & _h s alt]$ t 8 =m] clo!s w\ld n fit him at all4 ,s9ce t "t we h aga9 se5 him1 & he says he is n[ d[n to two hundr$1 & t he has tak5 to horseback-rid+1 z he is fond ( t4 ,he looks to-day a l>ge1 /rong1 he>ty man ( ab\t five feet t51 ( r phlegmatic temp]am5t1 b no "o w\ld ev] ?9k ( him z a fat man4 ,n[ "h is a man well kn[n to hundr$s ( ! lawy]s ( ! ,new ,york ,b>1 a liv+ example ( :at a little en]gy & det]m9ation w accompli% = a p]son :o sets ab\t 8 task z if he meant to p]=m x4 ,dur+ ! w>1 ,m----1 a memb] ( ! ,bo/on ,police =ce1 kn[n to ! writ]1 0 said to weigh ?ree hundr$ & fifte5 p\nds1 & 0 c]ta9ly an enorm\sly l>ge man4 ,he w5t ,s\?1 s]v$ = "s "t z /ok] on a gunboat1 & an intimate fri5d ( 8 in=m$ u t he _h r$uc$ 8 weight to "o hundr$ & eighty-f\r4 ,a girl ( fifte5 or sixte51 & incl9$ to be fle%y1 f\nd t1 by a good deal ( horseback-rid+ daily1 %e lo/ tw5ty-five p\nds 9 "o ye>--s a physician famili> ) h] case in=m$ u4 ,brisk walk+1 & be+ on ! feet mu* ( ! day--z ,am]icans1 = in/ance1 f9d x necess>y to d :5 !y try to see ! ,p>isian gall]ies & _m o!r ( ,europe's attractions all 9 a v few weeks--w tell decid$ly on ! weight ( fle%y p1 & dispose !m to move m quickly4 ,:5 y c d x1 ?is is p]haps n su* a bad way to r$uce y\rself4 ,n[1 if s _m h f\nd t vigor\s muscul> ex]cise1 tak5 daily & assidu\sly1 accompli%$ ! desir$ end = !m1 does x n look z if a simil> c\rse1 comb9$ ) a little /r5g? ( purpose1 w\ld br+ simil> b5efit to o!rs8 ,9 any case1 su* a c\rse has ?is advantage3 begun easily1 & foll[$ up ) gradually increas+ vigor1 x w be sure to tone up & /r5g!n "o1 & add to ! spr+ & quickness ( movem5t1 :e!r x r$uces "o's fle% or n4 ,b x is a sort ( "w :]e free p]spiration mu/ be enc\rag$1 n h9d]$1 = ?is is pla9ly a prom95t elem5t 9 effect+ ! desir$ purpose4 ,b1 :ile _m ( u "k in/ances :]e fat p h1 by ex]cise1 be5 r$uc$ to a normal weight1 is x possible = a ?9 p]son to become /\t]8 ,a ?9 p]son may h a l>ge frame or a sl5d] "o4 ,is !re any "w :i* w increase ! weight ( ea*1 & br+ desirable r\ndness & plumpness ( trunk & limb8 ,take1 fir/1 ! slim man4 ,foll[ him = a day1 or ev5 an h\r1 & y w usually f9d t1 :ile (t5 active--inde$1 too active--/ill he does no "w :i* a p]son ( 8 height ne$ be really /rong to d4 ,put him beside su* a p]son :o is n m]ely l>ge1 b really /rong & 9 equally good condition1 & correspond+ly skilful1 & let ! two tra9 = an a?letic feat ( "s sort--r[ toge!r1 = in/ance1 or "s o!r "w :]e ea* mu/ c>ry o!r weight 9 addition to 8 own4 ,! fir/ mile !y c g well toge!r1 & "o w d ab\t z mu* z ! o!r4 ,b z ! second we>s along1 ! good /r5g? beg9s to tell2 & ! slim man1 :ile1 p]haps1 su/a9+ 8 =m pretty well1 & go+ ?r\gh ! motions1 is n q do+ ! "w1 & 8 fri5d is gradually draw+ away f him4 ,at ! ?ird mile ! disp>ity gr[s v m>k$1 & ! /rong] fell[ has x all 8 own way1 :ile at ! end he also f9ds t he has n tak5 z mu* out ( him z 8 sl5d] rival4 ,he has _h m to c>ry1 bo? 9 8 boat's great] weight1 & especially 9 8 own1 b 8 c>ry+ p[] 0 m ?an en\gh to make up = ! diff]5ce4 ,measure ! slim man :]e y w1 ab\t 8 arm or %\ld]s1 *e/ or ?igh or calf1 & ! o!r outmeasures him2 ! only gir? :]e he is up1 & p]haps ahead1 is t ( 8 head--= ?9 fell[s (t5 h big heads4 ,! muscles ( ! /rong] y\? are l>g] z well z /rong]4 ,n[1 take ! slim fell[1 & set him to mak+ s _m ef=ts a day ) any giv5 muscle or muscles1 say ^? ( 8 upp] left arm1 = in/ance4 ,put "s rew>d be=e him :i* he w\ld l greatly to h--say a hundr$ ?\s& doll>s--if 9 "o ye> f date he w increase ! gir? ( t same upp] left arm two hone/ in*es4 ,n[1 wat* him1 if he has any _s & /uff1 z ?9 fell[s v (t5 h1 & see :at he does4 ,insi/1 too1 t :atev] he does %all 9 no way int]f]e ) 8 bus9ess or regul> duties1 :atev] !y may be1 b t he mu/ f9d o!r "t = x4 ,& :at w he d8 ,:y1 he w leave no /one unturn$ to f9d j :at "w uses ! muscles 9 "q1 & at t "w he w g1 ) a resolution :i* no ob/acle w balk4 ,he is simply %[+ ! tru? ( ,em]son's broad rule1 t 9 all human action ^? faculties w be /rong :i* are us$2 & ( ,macl>5's1 ,:]e ! activity is1 !re w be ! developm5t4 ,! new "w flu%es ! muscles 9 "q ) f> m blood ?an be=e1 :ile ! we> & te> be+ great]1 ! call = new mat]ial corresponds1 & m & m he>ty food is eat5 & assimilat$4 ,! qu>t]-in* or m ( ga9 ! fir/ =tnight (t5 becomes ! :ole in* 9 less ?an two mon?s1 & long be=e ! ye> is out ! covet$ two in*es h come4 ,&1 9 acquir+ !m1 8 :ole left arm & %\ld] h _h correspond+ly new /r5g? add$1 q go+ pa/ 8 "r1 ?\gh x 0 ! l>g] at fir/1 if mean:ile he has practically let x alone4 ,!re are "s m51 ei!r at ! college or city gymnasiums1 e ye>1 :o are practically gett+ to !mselves su* an increase 9 ! /r5g? & size ( "s p>ticul> muscles4 ,we knew "o at college :o1 on ent]+1 /ood h>dly five feet f\r1 weigh$ b ab\t "o hundr$ & fifte5 p\nds1 & 0 small & r sp>e4 ,= f\r ye>s he work$ ) great /ead9ess 9 ! gymnasium1 afoot & on ! wat]1 & he graduat$ a five-foot-eight man1 spl5didly built1 & weigh+ a hundr$ & sixty-eight p\nds--e p\nd a good "o1 = he 0 "o ( ! be/ b[-o>sm5 8 univ]sity ev] saw4 ,ano!r1 tall & v sl5d]1 b ) a l>ge head & a v bright m9d1 0 an habitual fault-f9d] at ev]y?+ on ! table1 no matt] if x 0 fit = a pr9ce4 ,a fri5d got him1 = a:ile1 into a little a?letic "w--walk+1 runn+1 & sp>r+--until he c\ld trot ?ree miles fairly1 & till "o day he walk$ =ty-five--pretty well us$ up1 to be sure1 b he walk$ x4 ,well1 8 appetite w5t up l a rocket4 ,:]e ! da9tie/ food w\ld n tempt him be=e1 he w\ld n[ promptly hide a beef/eak weigh+ a clean p\nd at a meal1 & t no matt] if cook$ 9 "s roadside eat+-h\se1 :]e no?+ 0 neat or tidy1 & flies ab\nd$ almo/ z !y did once 9 ,egypt 9 ,ph>aoh's day4 ,8 fri5ds frequ5tly spoke ( 8 improv$ temp]1 & h[ mu* easi] x 0 to get on ) him4 ,b aft] a :ile 8 ef=ts slack5$1 & 8 poor /oma* return$ to its old vices1 at lea/ 9 "p4 ,_h he kept at :at 0 do+ s mu* = him1 x w\ld h cont9u$ to prove a _m-sid$ bless+4 ,if /eady & vigor\s use ( "o set ( muscles gradually increases _! size1 :y %\ld n a simil> all[ance1 di/ribut$ to ea*1 d ! same = all8 ,see 7,app5dix ,v47 :at x did 9 f\r mon?s & twelve days = ,macl>5's pupil ( n9ete51 ^: upp] arm n only ga9$ a :ole in* & a half 7?9k h[ t w\ld add to ! beauty alone ( _m a woman's arm1 to say no?+ ( its /r5g?71 & ^: *e/ enl>g$ five in*es & a qu>t]1 b ^: weight w5t up eight p\nds6 ,or :at x did 7see ,app5dix ,,iv47 = ,s>g5t's pupil ( n9ete51 :o 9 j "o ye>1 besides mak+ an in* & a half ( upp] arm1 & ?ree & a half ( *e/1 w5t up f a hundr$ & =ty-five p\nds to a hundr$ & sixty1 or a clean ga9 ( fifte5 p\nds4 ,or 7see ,app5dix ,,vi47 = ,macl>5's man1 fully tw5ty-eight ye>s old1 :o1 9 sev5 mon?s & n9ete5 days1 made sixte5 p\nds2 or 7,app5dix ,,vii47 = 8 y\? ( sixte51 :o 9 j "o ye> increas$ 8 weight full tw5ty-"o p\nds6 ,^! facts c]ta9ly %[ pretty cle>ly :e!r s5sible bodily ex]cise1 tak5 regul>ly1 & aim$ at ! weak spots1 w n tell1 & tell pretty rapidly1 on ! ?9 man want+ to /\t51 & tell1 too1 9 ! way he wants4 ,x w make "o eat he>tily1 x w make him sleep h>d & long4 ,e ounce ( ! food is n[ dige/$1 & ! long sleep is j :at he ne$$4 ,inde$1 if1 aft] a he>ty d9n]1 a man w\ld daily take a nap1 & lat] 9 ! day en\gh h>d "w to make sure ( be+ ?or\ghly tir$ :5 b$time came1 he w\ld d\btless f9d ! fle% com+ 9 a way to :i* he 0 a /rang]4 ,_m ?9 p]sons d n re/ en\gh4 ,!y are con/antly on ! g1 & ! lack ( phlegm 9 _! make-up r increases ?is activity1 ?\gh !y d n necess>ily accompli% m ?an ^? :o take c>e to sit & lie /ill m4 ,! writ]1 at n9ete51 sp5t f\r weeks on a f>m beh9d ! ,catskills1 9 ,delaw>e ,c\nty1 ,new ,york4 ,x 0 h>ve/-"t1 &1 full ( a?letic ardor1 & eag] to return to college ! bett] = ! visit1 we took a h& ) ! m54 ,all ! f>m-h&s 7 uni=mly on ! field at six o'clock 9 ! morn+1 & x w\ld av]age ne>ly or q eight at night be=e ! la/ load 0 snugly h\s$ away 9 ! m[4 ,x 0 %>p1 h>d "w all day long1 ) a t\gh1 wiry1 squ>e-lo9$ fell[ 9 ! lead+ swa? all ! morn+4 ,b to foll[ him we 7 b\nd to or drop1 :ile ! pit*=k or rake nev] re/$ f noon till sunset4 ,breakfa/ 0 s]v$ at five-?irty2 d9n] at elev52 supp] at f\r2 & a g5]\s b[l ( bread-&-milk--or two b[ls1 if y want$ !m--at n9e o'clock1 j be=e b$time1 ) pl5ty ( spr+-wat] betwe5 meals2 :ile ! f>e itself 0 good & sub/antial1 j :at y w\ld f9d on any well-to-d f>m]'s table4 ,& su* an appetite1 & su* sleep6 ,solomon mu/ h tri$ "s simil> adv5ture :5 he wrote t ! sleep ( ! labor+ man is sweet1 :e!r he eat little or mu*4 ,well1 :5 we return$ to college & got on ! scales aga91 ! "o hundr$ & =ty-?ree p\nds at />t+ _h someh[ become a hundr$ & fifty-six6 ,& ) !m su* a grip1 & su* a spl5did feel+6 ,we h r[$ _m a race s9ce1 b !re 0 z h>d "w done by "s ( t little squad on t old m\nta9 f>m z any man 9 our boat ev] did1 & !re 0 n mu* att5tion paid to any "o's tra9+ rules ei!r4 ,x is notori\s1 among ^? us$ to tra9+ = a?letic conte/s1 t ?9 m51 if judici\sly held 91 & n all[$ to d too mu* "w1 g5]ally tra9 up1 or ga9 decid$ly 9 weight1 almo/ z mu*1 9 fact1 z ! fle%y ones lose4 ,n[1 7 ! object simply to tra9 up z mu* z possible1 unusual c>e c\ld be tak5 to insure c>eful & delib]ate eat+1 ) a g5]\s %>e ( ! fat & fle% mak+ sorts ( food1 & quiet re/ always = a:ile aft] ea* meal1 to aid ! dige/ive organs at _! "w4 ,sl[1 deep1 abdom9al brea?+ is a great ally to ?is latt] process2 inde$1 works direct b5efit to _m ( ! vital organs1 & s to ! :ole man4 ,all ! sleep ! man c possibly take at night w\ld also tell 9 ! "r way4 ,s w\ld ev]y?+ t w\ld t5d to prev5t fret & worry1 or :i* w\ld cultivate ! ability to be> !m philosophically4 ,b mo/ ?9 p d n keep /ill en\gh1 d n take matt]s leisurely1 & d n re/ en\gh2 :ile1 if _! "w is muscul>1 !y d too mu* daily 9 proportion to _! /r5g?4 ,!y are v likely also to be in]ect1 ) flat1 ?9 *e/s1 & contract$ /oma* & abdom54 ,n[ ! habit ( con/antly keep+ erect1 :e!r sitt+1 /&+1 or walk+1 comb9$ ) ?is same deep1 abdom9al brea?+1 soon t5ds to exp& n only ! l[] ribs & l[] "p ( ! lungs1 b ! wai/ z well1 s giv+ ! dige/ive organs m room & fre] play4 ,l ! lungs1 or any o!r organ1 !y d _! "w be/ :5 9 no way con/ra9$4 ,bett] yet1 if ! p]son w also habituate himself1 no matt] :at he is at1 :e!r 9 motion or sitt+ /ill1 to n only brea?+ ! l[] half ( ! lungs full1 b ! :ole lungs z well1 & at ea* inspiration hold ! air 9 8 *e/ z long z he com=tably c1 he w spe$ily f9d a quick5$ & m vigor\s circulation1 :i* w be %[n1 = in/ance1 by ! ve9s 9 8 h&s becom+ l>g]1 & ! h&s !mselves gr[+ w>m] if ! air be cold2 he w also feel a mild & agreeable exhil>ation su* z he has seldom be=e exp]i5c$4 ,"s ( ^! are little ?+s1 & = t reason !y are ! easi] to d2 b 9 ?is bus9ess1 z 9 _m o!rs1 little ?+s (t5 turn ! scale4 ,( two bro!rs1 equally ?91 equally ov]-active1 z mu* alike z possible--if "o e>ly =m$ ^! simple habits ( sl[ & ?or\gh ma/ication1 deep & full brea?+1 re/+ a:ile aft] meals1 c>ry+ 8 body uni=mly erect1 & sleep+ pl5tifully1 & 8 bro!r all ! :ile c>$ = none ( ^! ?+s1 x is highly probable t ^! little att5tions w\ld1 9 a few ye>s1 tell v decid$ly 9 favor ( him :o practis$ !m1 & gradually br+ to him t great] bread?1 dep?1 & s]5ity1 & ! accompany+ great] weight ( ! broad1 full1 & he>ty man4 ,& :at ab\t ! old p8 ,take a p]son ( sixty4 ,y don't want him to turn gymna/1 surely4 ,no2 n to turn gymna/1 b to set aside a small portion ( ea* day = tak+ su* body z he or %e n[ has1 & mak+ ! be/ ( x4 ,b h[ c t be done8 & is x practicable at all = a p]son sixty ye>s old1 or m8 ,well1 let u see :at "o1 n m]ely sixty1 b eighty1 & m too1 _h to say on ?is po9t4 ,%ortly aft] ! dea? ( ! late ,william ,cull5 ,bryant1 ! ,new ,york ,ev5+ ,po/1 ( :i* he _h long be5 editor1 publi%$ 9 its semi-weekly issue ( ,june #ad?1 #ahgh1 ! foll[+ lett]3 ,,mr4 ,,bryant',s ,,mode ,,( ,,life4 ,! foll[+ lett]1 writt5 by ,mr4 ,bryant sev]al ye>s ago1 describ+ ! habits ( 8 life1 to :i* he p>tly ascrib$ ! wond]ful pres]vation ( 8 physical & m5tal vigor1 w be read ) int]e/ n[3 ',new ,york1 ,m>* #cj1 #ahga4 ',to ,joseph ,h4 ,ri*>ds1 ,esq43 ',,my ,,de> ,,sir1--,i promis$ "s "t s9ce to give y "s acc\nt ( my habits ( life1 s f> at lea/ z reg>ds diet1 ex]cise1 & occupations4 ,i am n sure t x w be ( any use to y1 al?\gh ! sy/em :i* ,i h = _m ye>s obs]v$ seems to answ] my purpose v well4 ,i h rea*$ a pretty advanc$ p]iod ( life1 )\t ! usual infirmities ( old age1 & ) my /r5g?1 activity1 & bodily faculties g5]ally1 9 pretty good pres]vation4 ,h[ f> ?is may be ! effect ( my way ( life1 adopt$ long ago & /eadily adh]$ to1 is p]haps unc]ta94 ',i rise e>ly2 at ?is "t ( ! ye> ab\t half-pa/ five2 9 summ]1 half an h\r or ev5 an h\r e>li]4 ,imm$iately1 ) v little encumbrance ( clo?+1 ,i beg9 a s]ies ( ex]cises1 = ! mo/ "p design$ to exp& ! *e/1 & at ! same "t call into action all ! muscles & articulations ( ! body4 ,^! are p]=m$ ) dumb-bells1 ! v lighte/1 cov]$ ) flannel1 ) a pole1 a horizontal b>1 & a light *air swung ar\nd my head4 ,aft] a full h\r1 & sometimes m1 pass$ 9 ?is mann]1 ,i ba! f head to foot4 ,:5 at my place 9 ! c\ntry1 ,i sometimes %ort5 my ex]cises 9 ! *amb]1 &1 go+ out1 occupy myself = half an h\r or m 9 "s "w :i* requires brisk ex]cise4 ,aft] my ba?1 if breakfa/ be n ready1 ,i sit d[n to my /udies till ,i am call$4 99 99 99 99 99 ',aft] breakfa/ ,i occupy myself = a:ile ) my /udies1 & !n1 :5 9 t[n1 ,i walk d[n to ! (fice ( ! ,ev5+ ,po/1 ne>ly ?ree miles di/ant1 &1 aft] ab\t ?ree h\rs1 return1 always walk+1 :atev] be ! wea!r or ! /ate ( ! /reets4 ,9 ! c\ntry1 ,i am engag$ 9 my lit]>y tasks till a feel+ ( we>9ess drives me out into ! op5 air1 & ,i g ^u my f>m or into ! g>d5 & prune ! fruit-trees1 or p]=m "s o!r "w ab\t !m :i* !y ne$1 & !n g back to my books4 ,i d n (t5 drive out1 pref]r+ to walk4 99 99 99 99 99 ',i am1 sir1 truly y\rs1 ',w4,c4 ,,bryant4' ,! same pap] also conta9$ ! foll[+3 ,,rem9isc5ces ,,( ,a ,,=m] ,,bus9ess ,,associate4 ,mr4 ,william ,g4 ,boggs1 :o knew ,mr4 ,bryant intimately = _m ye>s1 has giv5 ! foll[+ rem9isc5ces to a repres5tative ( ! ,ev5+ ,po/3 ',dur+ ! =ty ye>s t ,i h kn[n him1 ,mr4 ,bryant has nev] be5 ill--nev] be5 conf9$ to 8 b$1 except on ! occasion ( 8 la/ accid5t4 ,8 heal? has always be5 good4 ',mr4 ,bryant 0 a great walk]4 ,9 e>li] ye>s he w\ld ?9k no?+ ( walk+ to ,pat]son ,falls & back1 ) ,alfr$ ,pell & ,james ,lawson1 aft] (fice h\rs4 ,he always walk$ f 8 home to 8 place ( bus9ess1 ev5 9 8 eighty-f\r? ye>4 ,at fir/ he w\ldn't ride 9 ! elevator4 ,he w\ld nev] wait = x1 if x 0 n ready = ! asc5t imm$iately on 8 arrival 9 ! build+4 ,( gymna/ic ex]cises he 0 v fond4 ,e morn+1 = half an h\r1 he w\ld g ?r\gh a s]ies ( evolutions on ! backs ( two *airs plac$ side by side4 ,he w\ld hang on ! door ( 8 b$room1 pull+ himself up & d[n an indef9ite numb] ( times4 ,he w\ld skirmi% ar\nd ! ap>tm5t aft] all fa%ions1 & once he told me ev5 "u ! table4 ,breakfa/ foll[$1 !n a walk d[n t[n2 & !n he 0 9 ! be/ ( spirits = ! writ+ ( 8 editorial article = t day4 99 99 99 99 99 ',he 0 a con/ant /ud5t4 ,8 daily lead+ editorial con/itut$1 & 0 = _m ye>s1 ! ,ev5+ ,po/4 ,sometimes he w\ld n get x writt5 until "o o'clock4 ,c't ,i h x e>li]8 ,i ask$ him "o day4 ,:y n write x ! ev5+ be=e8 ,ah1 he repli$1 if ,i %\ld empty out ! keg 9 t way1 x w\ld soon be exhau/$4 ,he want$ 8 ev5+s = /udy4 ,well1 !n1 c't y get d[n e>li] 9 ! morn+8 ,he said1 ,oh yes4 ,a few mon?s aft]w>d he exclaim$1 ) ref]5ce to ! *ange3 ,i l x4 ,i g ?r\gh my gymna/ics1 walk all ! way d[n1 & :5 ,i get "h ,i feel l "w4 ,i l x4' ,mr4 ,boggs also tells u t ,mr4 ,bryant's sight & he>+ 7 sc>cely impair$ ev5 up to 8 dea?4 ,h[ rem>kable ^! facts seem6 ,"h a man1 kn[n to ! :ole civiliz$ _w1 says at sev5ty-sev5 t he has rea*$ a pretty advanc$ p]iod ( life )\t ! usual infirmities ( old age1 & ) 8 /r5g?1 activity1 & bodily faculties g5]ally 9 pretty good pres]vation4 ,w\ldn't mo/ ( u l to d t8 ,are !re n m5 :o w\ld promptly give millions1 n = an in* ( "t1 b to be able to rea* sev5ty-sev51 & to say ( !mselves :at ,mr4 ,bryant c\ld say ( himself at t age8 ,nor at sev5ty-sev5 only1 b at eighty-f\r1 = 8 fri5d tells ! same ?+ ( him !n4 ,& notice :at he did3 ,e morn+1 n = two or ?ree m9utes only1 b = half an h\r1 he w\ld g ?r\gh a s]ies ( evolutions on ! backs ( two *airs plac$ side by side4 ,! dips :i* h be5 recomm5d$ 9 ano!r place1,k & :i* are s excell5t = mak+ ! *e/ /rong & keep+ x s1 are d\btless ! evolutions meant2 & z ! great majority ( m51 :e!r "y or old1 h n /r5g? ( triceps & pectorals en\gh to ev5 /ruggle ?r\gh "o ( !m1 "s conception c be =m$ ( h[ wond]fully wiry & /rong ?is l>ge-head$1 sp>e-bodi$1 illu/ri\s old man 01 to say no?+ ( ! /r5g? ( purpose :i* w\ld keep him s rigidly up to 8 "w at an age :5 mo/ m5 w\ld h ?\ght x _! unque/ionable duty to coddle !mselves4 ,j ?9k ( a man ov] eighty pull+ himself up & d[n--evid5tly on ! horizontal b> he m5tions--an indef9ite numb] ( times6 ,or always walk+ d[n to ! (fice ( ! ,ev5+ ,po/1 ne>ly ?ree miles di/ant1 &1 aft] ?ree h\rs1 return1 always walk+1 :atev] be ! wea!r or ! /ate ( ! /reets6 ,or ( nev] wait+ = ! elevator if x 0 n ready1 b always walk+ up ! n9e flights f ! /reet to 8 (fice6 ,& ! writ] has (t5 se5 him go+ up ! top flight1 &1 in/ead ( 8 /ep be+ falt]+ & feeble1 x 0 uni=mly a trot6 ,see :at two o!r old m5 did--9 "s ways ev5 a m rem>kable ?+ ?an ,mr4 ,bryant's great activity4 ,! foll[+ despat* is f ! ,new ,york ,h]ald ( ,febru>y #bc;d1 #ahgi3 ,,! ,,old ,,m5',s ,,walk4 ,new ,hav51 ,conn41 ,feb4 #bb1 #ahgi4 ,! walk betwe5 ,?omas ,c>ey1 ( ! ,new ,york ,cotton ,ex*ange1 & ,joseph ,y4 ,m>%1 ( ?is city1 t]m9at$ to-night at a qu>t] ( an h\r be=e ! appo9t$ "t1 ,m>% )draw+4 ,c>ey _h walk$ #baa miles & a fraction1 to #bji miles & a correspond+ fraction = ,m>%4 ,aft] ! walk ,m>% said t he 0 conv9c$ t he _h be5 beat51 & ,c>ey made a spee* express+ satisfaction ) ! mann] 9 :i* he _h be5 treat$4 ,! walk began on ,w$nesday ( ! pres5t week1 at elev5 o'clock1 & t]m9at$ at =ty-five m9utes pa/ t5 to-night4 ,c>ey is a great-gr&fa!r1 & is sixty-f\r ye>s old1 & ,m>% sixty-?ree4 ,bo? _h tra9$ = ! walk4 ,x is und]/ood t !y w walk aga9 9 ,new ,york4 ,sixty miles a day = ?ree days & a half1 & by a great-gr&fa!r at t6 ,any man1 or any horse1 might well hold t a good day's "w4 ,?is activity among m5 s f> on 9 ye>s seems surpris+4 ,& :y8 ,because1 z p get pa/ middle-life1 (t5 f becom+ engross$ 9 bus9ess1 & out ( ! way ( any?+ to induce !m to cont9ue _! muscul> activity1 (t5] f increas+ caution1 & fe> t "s ef=t1 =m]ly easy1 may n[ prove haz>d\s to !m1 !y purposely avoid ev5 ord9>y ex]cise--rid+ :5 !y might1 & inde$ ought to1 walk1 &1 in/ead ( walk+ _! six miles a day1 & look+ aft] _! arms & *e/s besides1 z ,bryant did1 gradually come to d no?+ ea* day wor?y ( ! "n ( ex]cise4 ,!n ! jo9ts gr[ dry & /iff1 & snap & crack z !y "w4 ,! old ease ( action is gone1 & dis9cl9ation takes its place4 ,! man makes up 8 m9d t he is gr[+ old & /iff--(t5 be=e he is sixty--& t !re is no help = t /iffness4 ,well1 lett+ ! ma*9]y alone works a good deal ! same :e!r x is made ( iron & /eel1 & driv5 by /eam1 or ( fle% & blood & bones1 & driv5 by ! human he>t4 ,macl>5 clev]ly comp>es ?is /iff5+ ( ! jo9ts to ! work+ ( h+es1 :i*1 :5 left unus$ & unoil$ = any l5g? ( "t1 grate & creak1 & move /iffly4 ,! h+es ( ! human body d j ! same ?+1 & f ! same cause2 & !y n only require frequ5t oil+ to enable !m to move easily1 b !y are oil$ e "t !y are put 9 motion1 & :5 !y are put 9 motion only4 ,! membrane :i* secretes ?is oil1 & p\rs x =? ov] ! oppos+ surfaces ( ! bones & ! ov]ly+ ligam5ts1 is /imulat$ to activity only by ! motion ( ! jo9t itself4 ,_h ,bryant sp>$ himself z mo/ m5 d1 w\ld he h be5 su* a spr+y1 easy walk]1 & s /rong & h&y at eighty-f\r8 ,does x n look z if ! half-h\r at ! dumb-bells1 & *airs1 & horizontal b>1 & ! twelve or fifte5 ?\s& /eps :i* he took ea* day1 _h mu* to d ) ?is spr+ & activity 9 su* a gre5 old age8 ,does x n look almo/ z if he _h1 half a c5tury ago1 read some?+ n unlike ! foll[+ f ,macl>53 ,! fir/ c\rse ( ! sy/em may be freely & almo/ unconditionally recomm5d$ to m5 ?r\gh\t :at may be call$ middle life1 c>e be+ tak5 to use a bell & b> well )9 ! physical capacity4 ,! be/ "t = ?is practice is 9 ! e>ly morn+1 imm$iately aft] ! ba?1 &1 :5 regul>ly tak51 x ne$ n ext5d ov] m ?an a few m9utes4 ,:e!r ,bryant _h ev] se5 ^! rules or n1 ! bell1 ! b>1 & ! morn+-"t = ex]cise make a noticeable co9cid5ce4 ,look+ at ! b5efit daily ex]cise br\ght 9 ! in/ances m5tion$1 w\ld x n be well = e man :o beg9s to feel 8 age to at once adopt "s equally mod]ate & s5sible c\rse ( daily ex]cise1 & to ent] on x ) a good %>e ( 8 own =m] en]gy & vigor8 ,he does n ne$ to live 9 ! c\ntry to effect x1 nor 9 ! city4 ,he c readily secure ! few bits ( app>atus sugge/$ else:]e,l = 8 own home1 :]ev] t home is1 & s take c>e ( 8 arms & *e/4 ,= foot-"w !re is always ! road4 ,is x n wor? :ile to make ! ef=t8 ,he c beg9 v mildly1 & yet 9 a mon? rea* q a cr$itable degree ( activity1 & !n keep t up4 ,& if1 z ,mr4 ,bryant did1 he %\ld la/ till well pa/ eighty1 &1 l him1 keep free f deafness & dimness ( vision1 f /iffness & %ortness ( brea?1 f g\t1 rheumatism1 p>alysis1 & o!r s5ile ailm5ts1 z he put x himself1 )\t ! usual infirmities ( old age--inde$1 ) 8 /r5g?1 activity1 & bodily faculties g5]ally 9 pretty good pres]vation1 & all t "t c\ld att5d promptly to all ! daily duties ( an active bus9ess z he did1 z ,v&]bilt did1 z ,palm]/on did1 z ,?i]s did--is n ! ef=t truly wor? ! mak+8 ,& :o kn[s :at he c d till he tries8 ,,footnotes3 ,k ,see page #bdj4 ,l ,see page #ia4 ,,*apt] ,,xi4 ,,half-,,tra9$ ,,firem5 ,,& ,,police4 ,!re are two classes ( m5 9 our cities & l>g] t[ns :o1 m ?an almo/ any o!rs1 ne$ daily & sy/ematic bodily ex]cise1 9 ord] to make !m effici5t = _! duties1 & some?+ l :at m5 9 _! l9es ought to be4 ,9 times ( peace !y d 9 _m ways :at ! army does = ! :ole c\ntry 9 w>-"t--!y protect life & prop]ty4 ,^! are ! police & firem54 ,! "w ( "s ( ! firem5 be=e !y rea* a fire is ev5 m dang]\s ?an :5 actually among ! flames4 ,! exam9+ physician ( "o ( our l>ge/ life insurance companies told ! writ] t he frequ5tly _h to reject firem5 apply+ = insurance1 because !y _h s]i\sly injur$ _! he>ts by runn+ h>d to fires :5 q untra9$ & unfit = su* sudd5 & sev]e /ra9 on ! he>t & lungs1 impos$1 z x usually is1 "u mu* excitem5t4 ,! introduction ( /eam fire-eng9es has 9 "p done away ) ?is1 ?\gh ev5 !y (t5 h a man to run be=e & cle> ! way2 b 9 small] places1 ( c\rse1 ! old dang] exi/s4 ,?or\gh & effici5t z ?is /eam-s]vice is 9 _m ways1 & tra9$ z ! m5 are to _! duties1 !y are1 v _m ( !m1 n ne>ly s effective z !y might easily be1 & z1 consid]+ ! fact t ! fireman's "w is _! sole occupation1 !y ought to be4 ,m5 ( pluck & d>+1 & naturally /rong1 (t5 = days toge!r !y h no fire to g to1 & s sit & /& ar\nd ! eng9e-h\se = h\rs & h\rs4 ,soon !y beg9 to fatt51 until (t5 !y weigh ?irty or =ty p\nds m ?an !y w\ld 9 good condition = endur+ "w4 ,hav+ no daily ex]cise :i* gives all p>ts ( ! body increas$ life & /r5g?1 nei!r ! /\t nor ?9 ones beg9 to be s /rong1 s quick ( movem5t1 or endur+ z !y w\ld be if kept 9 good condition4 ,to c>ry f an upp] /ory ( a high build+ a p]son 9 a swoon or half suffocat$1 & to get su* a burd5 safely d[n a long n>r[ ladd] ?r\gh /ifl+ smoke & t]rible flame1 is a feat requir+1 beside great n]ve & c\rage1 decid$ /r5g? & endurance4 ,exposure dur+ long p]iods1 p]haps dr5*$ ?r\gh1 p]haps hold+ up a heavy hose 9 ! w9t]'s cold1 or 9 _m ano!r duty all firem5 well "k1 (t5 )\t food or dr9k = _m h\rs1 taxes v sev]ely ev5 ! /ronge/ man4 ,& :at tra9+ h ^! m5 = ?is try+ "w outside ( :at ! fire itself actually gives8 ,practically1 none4 ,suppose e man on ! =ce 0 requir$ to sp5d an h\r1 or ev5 half an h\r1 daily 9 "w :i* w\ld call into play n all _! muscles1 b simply ^? likely to be mo/ ne$$ :5 ! real "w came4 ,suppose ea* ( !m a wiry1 h>d-muscl$1 v endur+ man1 good any day = a ?ree or five mile run at a respectable pace1 & )\t detrim5t to himself1 or to g1 if ne$ be1 h& ov] h& up ! entire l5g? ( "o ( _! long ladd]s--to be1 9 %ort1 z /rong1 z h&y1 z endur+1 z ev5 a second-rate a?lete4 ,is !re any "q t a =ce made up ( su* m5 w\ld be f> bett] qualifi$ = _! "w1 & f> m effici5t at x1 ?an ! firem5 ( any ( our cities are n[8 ,& if !y ?9k !y at pres5t h consid]able daily ex]cise1 s does a ,briti% soldi] decid$ly m1 9 8 daily drill+1 & ! :ole r\nd ( 8 duties2 & yet1 aft] ,macl>5 _h "o ( !m ex]cis+ = b a brief p]iod1 b 9 a way to br+ up 8 g5]al /r5g?1 ! soldi] said1 ,i feel twice ! man ,i did = any?+ a man c\ld be set to d4 ,w\ld x hurt a fireman or a policeman any to h t feel+8 ,w\ld ! latt] n be m incl9$ to rely on 8 own /r5g?1 & less on 8 club8 ,if ! tra9+ sugge/$ seems too h>d1 look at ! y\ng] m5 9 blacksmi?+1 = in/ance1 & _m o!r k9ds ( iron-"w1 sw++1 z !y (t5 d1 a heavy sl$ge = ! :ole day toge!r2 at ! po/m51 walk+ f morn+ to ev5+1 (t5 up _m flights ( /airs1 & all ! ye> r\nd1 & 9 all wea!rs2 at ! iron-puddl]1 ! hod-c>ri]1 ! 'long%oreman--all at "w ne>ly or q z h>d1 n = "o %ort h\r only1 b ?r\gh all ! burd5 & heat ( ! day4 ,_m ( ^! m5 are n ne>ly z well paid z ! firem51 & none ( !m beg9 to h z great responsibility1 or are at any mom5t likely to be call$ on to take _! lives 9 _! h&s1 & p]haps to save o!r lives z well4 ,let u look at ! policeman4 ,:at ex]cise has he8 ,/&+ ar\nd1 & consid]able sl[ walk+1 = six h\rs out ( ea* twelve4 ,is !re any?+ to make him swift ( foot8 ,no4 ,any?+ to build up 8 arms & exp& 8 *e/1 to make ^? arms help him 9 8 bus9ess1 & ^? h&s twice z skilful = 8 purposes z be=e8 ,v little4 ,taught to use 8 h&s he is1 b nev] empty2 !re mu/ be some?+ 9 !m--a club or a revolv]4 ,& s comes :at legitimate result8 ,:y is x t 9 a conflict1 or ev5 a ?reat5$ "o--or1 too (t51 n ev5 !n--& :5 ! culprit1 :ile drunk1 is :olly unresi/+1 we con/antly he> ( ^! dang]\s weapons be+ drawn & freely us$8 ,"s ( ! v m5 set to pres]ve ! peace are !mselves e n[ & !n mak+ assaults :olly uncall$ =1 always c[>dly1 & (t5 brutal1 & su* z an a?letic man1 pr\d ( 8 /r5g?1 w\ld h scorn$ ! idea ( mak+1 b1 in/ead1 w\ld h s quickly display$ 8 skill & /r5g? t ! av]age (f5d]1 especially :5 he recall$ ! fact t ! (fic] _h ! law on 8 side1 w\ld h soon ceas$ resi/+4 ,e intellig5t ,new ,york] w at "o recognize t !re is f> too frequ5tly good gr\nd = su* editorial comm5t1 grim z is its satire1 z ! foll[+ f a well-kn[n ,new ,york j\rnal1 ( ,septemb] #bj?1 #ahgh3 ,a ,,complicat$ ,,police ,,case4 ,we h record$ f "t to "t 9 ! ,t---- v>i\s int]e/+ police cases4 ,) all our skill & exp]i5ce1 h[ev]1 we c\ld n prev5t a %ade ( monotony /eal+ ov] !m4 ,:5 9 n9e cases out ( t5 ! picture pres5t$ is t ( a policeman clubb+ a man ne>ly to dea?1 by :at res\rce ( rhetoric c y avoid monotony8 ,= ! sake ( v>iety1 z well z = ! public good1 _m p wi% t a citiz5 w\ld occasionally kill a brutal policeman2 only t1 9 ?us ridd+ ! _w ( a human brute n wor?y to live 9 x1 ! mock]y t is call$ ju/ice 9 ,new ,york & ,brooklyn w\ld probably also s5d out ( ! _w ! in(f5sive citiz5 :o _h accompli%$ ! good "w4 ,9 a rec5t case1 h[ev]1 matt]s h become mo/ +5i\sly complicat$4 ,"o policeman has arre/$ ano!r4 ,on ,tuesday night two m5 got into a fight 9 ! ,b[]y4 ,detective ,ar*ibald1 :o 0 9 pla9 clo!s1 und]took1 x is said1 to arre/ !m4 ,!n1 x is /at$1 ,(fic] ,leff]ts arriv$1 & arre/$ ! :ole p>ty1 detective & all4 ,we say t ?is is a complicat$ case2 b s x did n seem to ,ju/ice ,morgan1 ( ! ,jeff]son ,m>ket ,police ,c\rt4 ,if a policeman arre/s a citiz51 x is no long] possible = ! latt] to get ju/ice4 ,he is glad if he c get away ) a :ole skull & unbrok5 ribs4 ,b "o policeman arre/+ ano!r6 ,! only way 9 :i* ?is c be set "r dep5ds ^u :i* policeman _h ! mo/ influ5ce at head-qu>t]s4 ,& :at sort ( man is he :o is ?us too free ) 8 weapon8 ,take him 9 ,new ,york city1 = in/ance4 ,out ( ne>ly tw5ty-five hundr$ policem51 x is entirely safe to say t "o-?ird--& x w\ld probably be mu* ne>] ! tru? to say t all ( two-?irds--are una?letic m51 & t a v l>ge proportion ( ^! are ei!r clumsy1 unwieldy1 & %ort-w9d$1 or n possess$ ( ev5 av]age bodily /r5g?4 ,ev5 9 _! uni=ms ?is is quickly app>5t2 b ! true way to judge is to see !m /ripp$1 ei!r 9 gymna/ic co/ume or at ! swimm+-ba?4 ,any numb] ( !m h indiff]5t legs2 !re are any numb] ( /\t1 paun*y fell[s2 & old ones1 too1 d\bl+ ov] ) _! ye>s2 flat-*e/$ ones1 big-foot$ & half-built m54 ,try to select "s ( ^! m5 = a physical feat1 say ( spe$ & endurance1 l runn+ or r[+1 & see h[ few w\ld be fit = ! "w4 ,pair !m (f1 give !m gloves1 & set !m to box+1 & !re w\ld sc>ce be "o hundr$ good sp>r]s out ( ! :ole brigade4 ,once1 "r 9 front ( ,tr9ity *ur*-y>d1 on ,broadway1 we saw two ( ! ,broadway squad put up _! h&s = a little good-natur$ sp>r+1 & ! way !y did x w\ld h>dly h be5 cr$itable to a t5-ye>-old4 ,to see two great1 hulk+ six-foot]s1 ignorant ( ! fir/ rudim5ts ( good sp>r+1 actually :irl+ _! fi/s r\nd & r\nd ea* o!r z if w9d+ y>n1 & ) no sort ( idea h[ to use ev5 "o h&1 let alone two1 0 positively ridicul\s4 ,a hundr$-p\nd ?ief1 h&y ) 8 fi/s & quick ( foot1 c\ld h slapp$ _! faces1 &1 if !y c\ld run no bett] ?an !y sp>r$1 c\ld h be5 at ! ,batt]y be=e ei!r ( !m 0 half-way4 ,& :at good w\ld _! weapons h be58 ,_! revolv]s !y w\ld h>dly d>e to use 9 a cr[d$ /reet at broad noon1 nor w\ld !y h be5 ju/ifi$ 9 s do+4 ,& _! clubs--( :at use w\ld !y be if ! culprit 0 a block away8 ,! writ] once saw a fell[1 app>5tly a sneak-?ief1 cutt+ across ! ,city ,hall ,p>k1 9 front ( ! ,tribune build+1 at a clipp+ pace1 :ile "s di/ance beh9d came "o ( ^? maje/ic b logy gu>dians ( ! peace1 mak+ ab\t "o foot to ! o!r's two1 &1 f9ally1 see+ h[ hopeless 0 ! pursuit1 br++ 8 club ar\nd & ?r[+ x aft] ! escap+ ?ief--& ) :at result8 ,excell5t = ! ?ief1 =1 in/ead ( com+ any:]e ne> him1 x pass$ dang]\sly close to ! abdom5 ( a wor?y b obese citiz51 :o *anc$ to be pass+ t way4 ,at a public exhibition1 held e>ly 9 #ahgh1 "u ! auspices ( ^! v ,metropolitan ,police1 at ! ,hippodrome1 9 ,new ,york1 :]e d\btless ! v be/ box]s on ! :ole =ce 7 on ! bo>ds1 & ) t5 ?\s& spectators to spur !m on to _! utmo/1 ! ?or\ghly skilful & accompli%$ workm5 c\ld be c\nt$ almo/ on ! ?umbs2 :ile1 9 ! tug ( w>1 ! /r+ ( policem5 7 ov]haul$ & pull$ completely d[n by ! ,scotti% ,am]icans1 :o weigh$ half a hundr$ weight less p] man ?an _! uni=m$ antagoni/s2 ?\gh x is b j to add t1 lat] on1 ! latt] did manage to w91 yet :at 0 t to brag (8 ,! same ,police ,dep>tm5t held a regatta on ! ,h>lem ,riv] on ! tw5ty-n9? ( ,augu/1 #ahgh1 = :i* !re 7 _m entries2 yet out ( !m all ) "o or two exceptions1 !re 0 no p]=mance :i* 0 n ( ! mo/ commonplace "*1 unwor?y ( an av]age fre%man crew1 & ?is ?\gh _m ( ! r[]s 7 burly1 heavy m54 ,"o ( ! s+le-scull]s actually did n "k h[ to back 8 boat ov] "s fifty feet ( wat]1 &1 aft] f\r ineffectual endeavors1 _h to be told h[ to d s f ! ref]ee's boat4 ,n[ place ! :ole =ce abrea/ on a broad common1 or 9 half a doz5 l9es1 & set !m to run a mile at no rac+ pace2 at no su* gait ev5 z ,john ,ennis w5t 9 ,m>*1 #ahgi1 :51 aft] #dgd miles ( walk+ & runn+ 9 "o s+le week1 he ran 8 #dge? mile 9 six m9utes elev5 seconds1 b let !m g at ev5 a horse-c> pace2 & if five hundr$ get ov] ev5 half ! di/ance x w be a surprise1 :ile ( ^? :o d1 _m /& a good *ance to feel ! effects = days1 if n = life4 ,we ask$ ! be/ kn[n police capta9 9 ,new ,york city1 ! presid5t ( ! old ,police ,a?letic ,club1 :e!r he ?\ght "o-half ( ! :ole tw5ty-five hundr$ c\ld run a mile at any pace :i* c\ld actually be call$ a run4 ,aft] delib]at+ a little1 he said he did n ?9k !y c\ld4 ,"o ( ! mo/ successful a?letes on ! =ce1 9 reply to ! same "q1 said3 ,i'll bet my neck aga9/ a purse t n "o-?ird ( !m c d x4 ,ano!r1 a magnific5t-look+ man1 /&+ ov] six feet ?ree 9 height1 & weigh+ upw>d ( two hundr$ & fifty1 n only /rongly incl9$ to ! same op9ion1 b1 :5 urg$ to tell h[ successful he himself w\ld probably be 9 su* a trial1 he gave1 ) a little sudd5 color 9 8 *eeks1 sub/antially z foll[s1 ?is mo/ int]e/+ incid5t f 8 own exp]i5ce3 ,/&+ 9 a re> room on ! ma9 floor ( ! /ation-h\se ( ! ---- ,prec9ct1 he he>d a scream4 ,go+ quickly to ! /reet1 a lady told him t %e _h be5 robb$ ( h] pocket-book1 :ile a "y p]son glid+ gracefully1 &1 z ! sequel prov$1 q fleetly1 ar\nd ! corn]1 l5t =ce to ! /atem5t4 ,away w5t ! eng9e ( ! law1 8 mighty =m b5d+ to ! "w1 ) 8 be/ foot =emo/4 ,turn+ up "o ( ! broad av5ues1 ! "o hundr$ & tw5ty-five feet or s ( ! ?ief's />t _h n[ %runk to sev5ty-five1 &1 z ! two sp$ on at a gr& pace1 ,all & ea* t pass$ t way ,enjoy$ ! swift 'pursuit4' ,block aft] block 0 pass$1 b ! gap w\ld n close4 ,g z he w\ld1 d 8 mightie/ & 8 be/1 x 0 ( no use2 t lawless "y man w\ld someh[ all ! "t manage to keep j sev5ty-five feet to ! =e4 ,f\r blocks are n[ done1 & s is ! policeman2 & br++ up all-/&+--bl[n1 gasp+1 exhau/$--he _c ev5 mu/] brea? en\gh to %\t1 b1 rea*+ 8 big h& out 9 front ( him1 & look+ at ! "y p]son g5tly fleet+1 ) seem+ly unabat$ vigor1 into ! dim di/ance1 he sadly po9ts to him1 = t is all he is j n[ equal to4 ,=tunately = ! int]e/s ( ju/ice & good ord]1 t po9t is well tak51 = a bro!r (fic] sees x1 &1 ris+ to ! occasion1 da%es (f aft] ! misguid$ "y p]son up ! av5ue4 ,life is e>ne/ n[1 surely1 = ! latt]4 ,/ill he has ne>ly a hundr$ feet />t1 & maybe ?is second gu>dian ( ! peace w n /ay any bett] ?an did 8 illu/ri\s pr$ecessor4 ,s d[n to x he settles aga91 & ! /reet enjoys ! fun4 ,block aft] block slips away1 & s does ! (ficial w9d1 =1 at ! end ( f\r blocks m1 no p]ceptible decrease ( ! gap hav+ yet be5 made1 patrolman numb] two %uts up4 ,yes1 lit]ally1 = he too _c ev5 yell1 b1 l ! fir/1 /rik+ a tragic position1 he po9ts to ! fly+ culprit4 ,& is ju/ice to be *eat$ out ( h] victim aft] all1 ev5 n[1 :5 %e a second "t is sure t %e has rea*$ ! po9t8 ,& is ?is light-f+]$ & light-heel$ "y p]son to escape ! m9ions ( ! law--& all ?is 9 broad daylight too1 & "r on ,six? ,av5ue8 ,s x c]ta9ly seems4 ,b /op6 ,ju/ice1 aft] all1 is to prevail1 = lo6 a ?ird pursu] has n[ caught ! trail1 & is (f l a fa/ mail-tra94 ,h a c>e n[1 "y man6 ,no brass buttons adorn y\r pursu] ?is "t2 b ! self-appo9t$ private citiz51 n[ 9 y\r wake1 runs z ! wick$ flee4 ,!re is no c>t-horse pace ab\t 8 "w2 b ) "o clean1 bus9ess-l spurt1 he swoops d[n on ! n[ di/urb$ "y man1 &1 clut*+ 8 upp] g>m5ts1 holds him neatly until ! res]ves come up1 & !n h&s him ov] = 8 six mon?s on ! isl&4 ,"o m illu/ration may suffice4 ,! ,new ,york ,h]ald ( ,decemb] #bj?1 #ahgh1 ref]r+ to a burgl>y :i* _h be5 committ$ 9 ! #bh? ,prec9ct1 said t suspicion fa/5$ on a "y man kn[n z ,sleepy ,dick4 ,detective ,wilson got on ! suppos$ (f5d]'s trail1 & ! ne>] he got to him ! worse grew 8 "* = /r5g?1 d>+1 & f]ocity4 ,at la/ he came up ) ,sleepy ,dick on ,second ,av5ue ye/]day4 ',! jig's up1 ,sleepy1' said ! detective2 'y're want$4' ',:at =8' calmly inquir$ ! o!r1 /raight5+ ^u ! coal-box4 ',crack+ a crib4' ',h[ long a /ret*8' ',a fiv]1 sure4' ',i'm n y\r meat !n1 cully1' & ,dick bolt$ = ! corn] ) no sleep9ess ab\t him4 ,wilson grabb$ him firmly by ! coll>1 ?\gh1 & !re 0 a sc5e ( plung+ & te>+ witness$ by ! cr[d ar\nd !m t eclips$ ,cornwall or ,graeco-,roman wre/l+4 ,sudd5ly a revolv] came fla%+ out ( ,wilson's pocket4 ',i'm tak+ ?is pot1' said he1 coolly4 ',%[ y\r h&1' gr[l$ ',sleepy4' ',a /raight flu%2' & ,wilson levell$ ! pi/ol at 8 head4 ',t takes ?is pile1' ,dick sull5ly ass5t$1 & he mov$ on quietly z f> z ,sixty-fir/ ,/reet4 ,once at ! corn]1 he plung$ backw>d & broke loose4 ,! detective's revolv] came d[n on 8 head ) a ?ud1 b he ralli$ "u ! bl[1 sprung aside1 & made = ! riv]4 ,he 0 fleet ( foot1 &1 z he flew d[n ! /reet1 he kept look+ ov] 8 %\ld]1 evid5tly 9 fe> ( a pass+ bullet4 ,b ! detective 0 com+ on aft] him1 b\nd to run him d[n1 & z !y pass$ ,fir/ ,av5ue ! hue & cry 0 tak5 up by two o!r policem51 :o jo9$ 9 ! pursuit4 ,!re 0 fully a block betwe5 ',sleepy' & 8 pursu]s :5 he ne>$ ! riv]4 ,he saw 8 advantage1 turn$ into a /one-y>d1 dodg$ among ! b[ld]s1 scal$ a f5ce1 & made (f4 ,dick has be5 9 ! h&s ( ! police be=e ?is week1 b manag$ to get away4 ,is !re no lesson = our city rul]s 9 su* facts z ^!8 ,if our police are m5 ( only f\r block p[]2 if !y are s bl[n 9 t little di/ance t !y are utt]ly helpless1 & all !y c d is1 "o aft] ano!r to po9t to ! escap+ felon & indulge 9 ^! brilliant fla%es ( sil5ce1 inw>dly implor+ "s good civilian to k9dly cat* t ?ief2 if a y\ng/] c fir/ indulge 9 a t\gh wre/le ) a detective1 & !n1 tak+ a heavy bl[ on 8 head f ! butt ( a revolv]1 n only empty-h&$ get away f 8 w\ld-be captor1 b1 al?\gh ! latt] is jo9$ by two policem51 soon put a :ole block betwe5 him & !m1 & spr++ ov] a f5ce1 g1 aft] all1 un:ipt ( ju/ice1 does x n /rike ! read] t a little improvem5t 9 ! spe$ & /ay ( our policem5 might d no h>m8 ,_h x n bett] be conc$$ t x is hopeless = _m ( ! ,broadway squad1 = in/ance1 9 _! pres5t condition1 to attempt to cat* a ?ief by runn+2 aft] him1 & w\ld x n be well to provide ea* ( !m ) a lasso1 = %ort-range "w1 & initiate !m 9 its uses at once8 ,9 ?is way !y c\ld c]ta9ly make sure ( "o ( ^? light-heel$ g5try once 9 a :ile1 p]haps--= example1 "o fond ( lady's e>-r+s4 ,& :o believes t (fic]s always report _! failures to cat* ?ieves1 or t ! public ev] he>s ( "o-half ( su* cases8 ,let u see1 too1 :]e ?is physical incapacity may lead to grav] consequ5ces ?an ! m]e all[+ a detect$ ?ief to run at l>ge4 ,9 ! great cities !re h sprung up )9 a few ye>s back /oreh\ses = ! safe-keep+ ( securities1 plate1 important pap]s1 & o!r valuables4 ,h$g$ ar\nd ) plates ( /eel1 *ronomet]-locks1 massive bolts1 & sev]al wat*m51 & connect$ ) ! ne>e/ police /ation by wires s arrang$ t ! doors _c be op5$ )\t s\nd+ ! al>m at ! /ation-h\se1 ! public naturally put _! tru/ 9 !m1 & _! prop]ty too4 ,)9 rec5t ye>s we also he> f> m ?an =m]ly ( burgl>s go+ n 9 pairs or ?rees1 b 9 gangs ( half a doz5 or m1 & ( crack+ safes always ?\ght imp5etrable4 ,n[1 suppose t a desc5t 7 made on ! l>ge/ "o ( ^! safe depositories 9 ,am]ica1 ! "o "u ! ,new ,york ,/ock ,ex*ange1 & by a doz5 fir/-class cracksm54 ,_! bus9ess h\rs are g5]ally betwe5 "o & f\r 9 ! morn+4 ,t !y "w ) wond]ful sagacity1 d>+1 & despat*1 is atte/$ by su* brilliant p]=mance z t at ! ,nor?ampton ,bank robb]y1 or :5 !y 9 a little "t1 "o morn+1 reliev$ ! ,manhattan ,bank ( a few millions1 & t "r )9 a block ( police head-qu>t]s 9 ,new ,york city4 ,suppose t1 by collusion or o!rwise1 ! robb]s get ?r\gh ! out] door4 ,unlike ! ,bank ( ,engl&1 !re is no platoon ( soldi]s on gu>d4 ,!y sil5ce ! ?ree or f\r :o oppose !m4 ,!y come to ! inn] doors1 ! op5+ ( :i* al>ms ! police4 ,at ! /ation-h\se1 :5 t al>m s\nds1 ?ree or f\r1 or maybe m1 m or less dr[sy (fic]s />t & run = ! ,/ock ,ex*ange1 "s eight hundr$ feet away4 ,is !re any especial reason :y !y %\ld be any less exhau/$ :5 !y get !re ?an ! two policem5 :o fail$ to cat* ! ,six? ,av5ue ?ief1 or ! two :o let ano!r on ,fir/ ,av5ue run cle> out ( _! sight8 ,! f\r blocks ! =m] two policem5 ran d n make mu* ov] eight hundr$ feet4 ,suppose t ?ree or f\r1 n half-gr[n fell[s l sleepy ,dick1 b /alw>t desp]adoes1 us$ to r\gh "w1 quietly await ! arrival ( ^! wor?y1 b well-bl[n patrolm54 ,h[ long w\ld x take ! ?ieves to at lea/ *eck ! advance1 if n also consid]ably impair ! usefulness ( m5 s ne>ly gone t !y c\ld n speak1 & ^: h&s %ook s t aim+ a revolv] effectively w\ld be practically out ( ! "q8 ,& might n ! ,press ju/ly h "s pretty pla9 comm5t to make1 !n1 on ! physical ineffici5cy ( our police =ce1 & wond] :y x _h n be5 insi/$ on long ago t !y be tra9$ z m5 h to be 9 o!r call+s1 until !y are fit = _! "w8 ,he> ,dr4 ,morgan1 9 ,univ]sity ,o>s1 on fat & unwieldy m51 & _! unfitness = em]g5cies call+ = /rong & quick "w3 ,:51 !re=e1 we he> ( a man :o1 at tw5ty ye>s ( age1 weigh$ #ab /one 7#afh p\nds71 & 9 aft]-life incl9+ to corpul5cy1 has rea*$ ! abnormal weight ( #ag or #ah /one 7#bch or #beb p\nds71 we mu/ n consid] him proportionately /rong]3 on ! contr>y1 he %\ld r excite our pity & commis]ation--! five or six /one di/ribut$ ov] 8 body be+ compos$ :olly ( adipose tissue4 ,he is ?us z completely envelop$ 9 blubb] z ?\gh he 7 a :ale or a seal4 ,8 muscles be+ heavily weight$1 8 p[]s ( locomotion are necess>ily limit$2 &1 h&icapp$ 9 ?is mann]1 x is no easy task = him to drag 8 unwieldy frame on "s swelt]+ #ab? ( ,augu/ ov] ! try+ inequalities ( a ,highl& moor4 ,! brok5-w9d$ man1 or a man out ( w9d1 is almo/ z useless 9 an em]g5cy call+ = %>p & sudd5 "w z a brok5-w9d$ horse4 ,! /&+ ar\nd ( ! policeman1 heavily %od & heavily clad1 & ! lazy1 aimless walk+1 w nev] make him h>dy1 t\gh1 & difficult to face1 or likely n to use 8 club :]e a /rong1 quick man w\ld nev] ne$ x4 ,swoll5 h&s & feet1 & s(t1 flabby fle% w be ! result2 & = ! v>iety ( sudd5 & dang]\s "w :i* he may be call$ ^u to d at any mom5t he is n half fitt$2 & if he tra9s no m = 8 "w ?an he does n[1 he nev] w be4 ,aga91 9 ! matt] ( looks--n ! lea/ important1 by any means1 ( ! qualifications ( a police-(fic]--are !y all t !y might be1 & t !y really ought to be8 ,:5 a ?\s& ( !m1 av]ag+ two hundr$ p\nds apiece1 p>ade d[n ,broadway1 ) brass buttons gleam+1 & e belt well fill$1 x is easy en\gh = ,press or citiz5 to say1 ,:at a f9e-look+ body ( m56 ,b n[1 notice !m closely1 & mo/ ( !m are in]ect1 _m are r\nd-%\ld]$1 & few are at once ?or\ghly well-built m5 & 9 good condition1 be+ ei!r loose-jo9t$1 too fat1 or too ?94 ,contra/ _! m>*+ & be>+ ) t ( ! little ,we/ ,po9t battalion on p>ade1 e man erect1 clean-cut1 precise1 wiry1 & a?letic2 light & "y1 to be sure1 b mo/ h>dy1 quick1 & manly4 ,n[1 we "k :at x is to be erect4 ,we soon discov] t ! bulk1 ! sunburn1 & ! uni=ms h gone f> t[>d mak+ ! favorable impression1 :i* ought to h be5 bett] bas$1 & t almo/ e "o ( ^! policem5 is pla9ly faulty4 ,n[1 suppose e "o ( ^! tw5ty-five hundr$ m51 besides be+1 z mo/ ( !m already are1 bo? c\rage\s & fai?ful 9 ! p]=mance ( duty1 0 a skilful & h>d-hitt+ box]1 a good1 /eady1 long-di/ance runn]1 a fair wre/l]1 a /rong swimm]1 a s\nd1 hale1 ?or\ghly well-made man4 ,let ! vici\s classes once "k--& h[ long w\ld x take !m to le>n8--t 9 a race betwe5 !m & ! policeman ! latt] w\ld be pretty sure to w92 let x be kn[n t1 :5 he once caught 8 man1 ! odds w\ld be decid$ly 9 8 favor1 & t t man w\ld n get away2 let e memb] ( ! =ce be ju/ly kn[n z a =midable man to face1 & "o :om ! (f5d] _h bett] avoid--& :at an advance x w\ld be 9 bo? ! moral & physical effici5cy ( ! =ce6 ,n[ let ! riot come1 & see :at t little b& ( tw5ty-five hundr$ tra9$ m5 c\ld d aga9/ t5 times _! numb]4 ,to-day !y h no?+ :i* makes !m endur+ at quick1 h>d "w1 & t is :at is want$ = mobs4 ,if !y _h an abundance ( t :i* w\ld make !m s1 ! ply+ ( a locu/ = an h\r or two among a lot ( unorganiz$ r\ghs w\ld be almo/ a div]sion1 & a game !y c\ld cont9ue at by ! week if ne$ be4 ,& :y %\ld n e city 9 our l& h1 in/ead ( m5 v _m ( !m too (t5 f> out ( condition1 ^! same well-tra9$ m51 educat$1 z m5 h to be 9 ne>ly e o!r call+1 directly = _! "w1 & all dext]\s & able8 ,is x ask+ too mu*8 ,! prep>ation necess>y to x w n comp>e 9 its exhau/+ effects ) :at ! w>-policeman--! soldi]1 :o is n paid a qu>t] z mu*--mu/ d )\t a murmur3 ! long =c$ m>*+1 weight$ l a pack-horse1 ! brok5 sleep1 ! /9t$ food1 ! bad %oes1 ! long abs5ce f home1 & ! lack ( all com=ts4 ,:y n insi/ on a regime :i*1 if ! fat man c\ld g ?r\gh & reta9 8 corporosity1 w\ld make him welcome to reta9 x2 if ! ?9 man c\ld be up to e day's "w 9 x1 !n he c\ld /& f> m ?an he look$ equal to8 ,b if ei!r fail$1 out ) him4 ,!re ne$ be no fe> t good sub/itutes c\ld n be _h 9 abundance4 ,?is is no "q ( m]e heal?1 & symmetry ( make1 & reasonable /r5g?1 z ) ! ord9>y citiz54 ,x is a matt] ( fitness = ord9>y duties--duties (t5 ( v great importance to ! public weal1 :i* may spr+ up at any mom5t1 & :i* call = unusual physical res\rces4 ,x is a matt] ( sub/itut+ = dang]\s weapons1 ra%ly wield$1 & :5 t wield+ is (t5 :olly uncall$ =1 m5 :o1 9 any ord9>y /reet-brawl1 ne$ no weapon1 & w\ld sc>cely ?9k ( us+ "o1 any m ?an w\ld a ,morrissey1 a ,he5an1 or a ,hy]4 ,z ne>ly z possible 9 ! c5tre ( ea* f\r prec9cts 9 ! l>g] cities hire a hall1 say ab\t eighty feet by =ty1 & ! high] ! bett]1 well light$ & v5tilat$1 & easily heat$4 ,two hundr$ doll>s1 c>efully sp5t1 w\ld buy all ne$$ app>atus1 & z mu* m w\ld keep x swept & du/$1 light$ & w>m$4 ,tw5ty-five c5ts a mon? f ea* ( f\r hundr$ policem5 w\ld be twelve hundr$ doll>s a ye>1 :i* w\ld cov]1 beside ^! items1 r5t & sal>y ( tea*] z well4 ,= ! tea*] ne$ be ) !m b a little :ile daily2 =1 9 ab\t all ! ex]cises necess>y to make m5 good ord9>y runn]s & box]s1 a tea*] up to 8 "w c drill ! m5 9 squads4 ,:at !y want is n intricate & te*nical k1 b pla91 /raight=w>d1 swift1 h>d "w1 & pl5ty ( x1 & ! condition :i* keeps !m easily up to x4 ,or1 bett] yet1 put ^! gymnasiums 9 *>ge ( ! dep>tm5t1 if equally rigid economy c\ld be insur$4 ,!n require ea* man to sp5d fifte5 m9utes !re e o!r day1 sp>r+--aft] he _h ! rudim5ts--) "s companion :o c give him all ! ex]cise he wants1 & on ! alt]nate days let an equal p]iod ( "t be sp5t 9 runn+1 n at rac+ pace1 b /ill good lively "w ( ! k9d :i* br+s good lungs & good legs4 ,n[1 at ! annual or semi-annual a?letic meet+1 let pick$ m5 f ea* prec9ct cont5d 9 foot-races1 bo? = %ort & long di/ances2 &1 to give _! "w an ev5 m practical turn1 give "s sneak-?ief a reasonable />t 9 su* conte/s1 & let ! (fic]s1 9 full uni=m ( c\rse1 cat* him if !y c4 ,n[ ! wai/b&s w beg9 to less51 & a consid]ably small] measure ( clo? w cov] ! man1 b x w clo! a man :o1 un>m$ & unaid$1 c :ip almo/ half a doz5 su* flabby1 untra9$1 unskilful fell[s z he us$ to be4 ,= e duty :i* may at any mom5t become 81 :e!r light or heavy1 mild or viol5t1 he w be f> bett] qualifi$ 9 almo/ e respect ?an be=e1 yet no bett] 9 8 l9e ?an any good bus9ess man requires ea* p]son 9 8 employ to be 9 81 no matt] :at _! p>ticul> duties may be4 ,,*apt] ,,xii4 ,,special ,,ex]cise ,,= ,,any ,,giv5 ,,muscles4 ,:ile symmetrical & ?or\gh physical developm5t are n at all common among ,am]icans1 & undevelop$1 in]ect1 & weak bodies almo/ outnumb] any o!r k9d1 ! g5]al want ( famili>ity ) :at w develop any giv5 muscles1 & br+ !m up to ! fulness & /r5g? :i* ought to be !irs1 is ev5 m surpris+4 ,if pro( is want$ ( ?is1 let ! read] ask himself :at special "w he w\ld *oose to develop any giv5 "p2 ! muscles ( ! =e>m1 = in/ance1 or ^? ( ! front ( ! *e/4 ,if he has ev] paid any att5tion to 8 physical developm5t--& ?\s&s & t5s ( ?\s&s h n--he may "k "o or two ?+s :i* w br+ ab\t ! desir$ result2 b ev5 if he has att5d$ ! gymnasium a good deal1 he w (t5 be surpris$ to f9d t 8 "t !re 0 ma9ly sp5t 9 accompli%+ "s p>ticul> feat or am\nt ( "w1 r ?an 9 br++ ab\t ! special developm5t ( any giv5 "p1 or g5]al developm5t ( ! :ole body4 ,n[1 :ile ! ex]cises :i* br+ any giv5 set ( muscles into play are v num]\s1 if a few c be gr\p$ toge!r :i* %all be at once simple & pla91 & %all call ei!r = inexp5sive app>atus or none at all1 :i* w also enable almo/ any "o1 by a little en]gy & det]m9ation1 to br+ up any limb or muscles n[ weak1 !y may prove ( value4 ,to develop ! ,leg bel[ ! ,knee4 ,! ma9 "p ( ! leg bel[ ! knee1 = in/ance1 is compos$ ( muscles :i* raise ! heel4 ,/& erect1 ) ! head high1 *e/ out1 & %\ld]s d[n1 keep+ ! knees all ! "t well sprung back1 hav+ ! feet ab\t ?ree in*es ap>t1 ) ! toes turn$ slightly outw>d4 ,n[ sl[ly raise ! heels until !y are high (f ! floor1 & ! :ole weight re/s on ! soles & toes4 ,n[ drop sl[ly d[n4 ,!n repeat4 ,next place ! h& on ! muscles ( ! calf1 & :ile at fir/ n firm1 feel !m h>d5 z y rise1 & all d\bt z to :e!r ! ex]cise 9 "q uses ^! muscles w spe$ily vani%4 ,cont9ue ?is ex]cise at ! same rate1 keep+ at x until y h ris5 fifty times4 ,n[1 x w n be necess>y1 ) mo/ p]sons1 to h to place ! h& on ^! muscles to le>n if !y are br\ght into play1 = already t is becom+ v pla9 9 ano!r way1 "o t is br++ mo/ conclusive pro( to ! m9d--int]nal evid5ce x might well be call$4 ,unless ! calves are unusually /rong1 long be=e ! "o hundr$? ef=t !re is an unmi/akable a*e 9 !m1 :i*1 9 ! majority ( in/ances1 w cause ! p]son to /op outright f %e] inability to proce$4 ,x has n tak5 mu* "t to get a pretty ?or\gh measure ( ab\t :at p[] !re is 9 "o set ( muscles at lea/4 ,all d\bts are gone f 8 m9d n[ z to :e!r "o ex]cise he kn[s w call into play ! muscles ( 8 leg bel[ ! knee or n4 ,x is equally pla9 t x is n 8 =e>m1 or upp] arm1 or ! back or front ( 8 *e/ :i* has be5 9 action1 = none ( ^! h felt fatigue1 ! tire be+ all conf9$ to ! muscles 9 "q4 ,aga91 _h !re be5 beside him two m5 ( ne>ly ! same weight1 b "o ( small & feeble calves1 ! o!r hav+ !m %apely & well-develop$1 is !re any d\bt :i* ( ! two c\ld h kept at ! ex]cise ! long]1 yet ) ! less fatigue8 ,few m5 ne$ be told t a muscle1 unus$ to "w at fir/1 c gradually1 by direct & sy/ematic ex]cise1 be /r5g!n$2 b n a few !re are :o are unaw>e t ) ! new /r5g? comes increas$ size z well4 ,yet1 to ^? famili> ) a?letic "w1 x is z pla9 z t y mu/ h y\r eyes op5 if y want to see4 ,a g5tleman ( our acqua9tance1 ( magnific5t muscul> & vital developm5t1 0 n satisfi$ ) ! gir? ( 8 calves1 :i* 0 #ad-a_/d in*es4 ,at our sugge/ion he began practis+ ?is simple rais+ & l[]+ ( ! heels4 ,9 less ?an f\r mon?s he _h increas$ ! gir? ( ea* calf "o :ole in*4 ,:5 ask$ h[ _m /rokes a day he av]ag$1 he said1 ,f fifte5 hundr$ to two ?\s&2 v>i$ "s days by 8 hold+ 9 ea* h& dur+ ! process a twelve-p\nd dumb-bell1 & !n only do+ "o ?\s& or !reab\ts4 ,! "t he f\nd mo/ conv5i5t 0 9 ! morn+ on ris+1 & j be=e retir+ at night4 ,in/ead ( ! "w tak+ mu* "t1 sev5ty a m9ute 0 f\nd a good ord9>y rate1 s t fifte5 m9utes at ea* end ( ! day 0 all he ne$$4 ,b ?is 0 a great & v rapid increase1 especially = a man ( ?irty-five2 f> m ?an mo/ p]sons w\ld naturally be cont5t$ )1 yet sugge/ive ( ! /uff & p]sev]ance ( ! man :o accompli%$ x4 ,"h1 !n1 "o ( ! mo/ effective ex]cises :i* c\ld be desir$ = ! /r5g!n+ ( ^! muscles is accompli%$ actually )\t app>atus1 )\t "o c5t ( exp5se--"o :i* c be practis$ any:]e1 9 ! l>ge/ or ! smalle/ room1 9-doors or out1 on l& or :ile at sea4 ,b !re are _m o!r ex]cises :i* w br+ ?is same developm5t4 ,n[ /& erect aga91 ) head & *e/ high1 %\ld]s l[1 & knees sprung back4 ,/>t (f at an ord9>y pace1 & walk4 ,b1 in/ead (1 z usual1 putt+ ! foot d[n & lift+ x )\t ?9k+ ab\t x1 ?is "t1 j z x leaves ! gr\nd1 press h>d ) ! soles & toes4 ,g on = a block or two1 & y w sudd5ly f9d t y\r calves are hav+ new & unwont$ duties--inde$1 a v g5]\s %>e ( "w4 ,keep on = a mile--if y c4 ,good a walk] z y ?\ght y\rself be=e1 a mile ( ?is sort w be a mile to be rememb]$--c]ta9ly = a few days1 till ! a*e gets out ( y\r calves4 ,if walk+ ) ?is new pu% is n h>d en\gh on flat gr\nd1 try x up-hill4 ,x w n be long be=e ^! muscles w a*e till x w seem z if y mu/ h a :ole gymnasium conceal$ 9 !m some:]e4 ,ano!r ex]cise = ! same muscles1 :i* c also be le>n$ 9 a mom5t1 & a little ( :i* w suffice at fir/1 is runn+ on ! toes1 or1 r1 on ! soles & toes4 ,"h ! :ole weight is held by1 & pu%$ f1 fir/ ! muscles ( "o calf1 !n ( ! o!r4 ,"o w n g f> at ?is )\t conv9c+ pro( ( ! value ( ?is "w to ! p>ts 9 "q4 ,( two bro!rs ( our acqua9tance--"o a boy ( ?irte51 ! o!r a little fell[ ( f\r--! =m] walks ) no especial spr+1 & p]=ms 8 runn+ flat-foot$4 ,b ! little fell[1 :e!r walk+1 /&+1 or runn+1 is =ev] on 8 toes1 & ) 8 knees sprung well back4 ,! =m] has r slim legs & no great calf2 ! latt] beautifully develop$ calves1 r\nd1 full1 & symmetrical1 noticeably l>ge = a boy ( 8 size & age4 ,aga91 "w1 h>d]1 & tell+ m directly on ! calves1 & h5ce calculat$ to increase _! size & /r5g? fa/] ev5 ?an any ( ^!1 is hopp+ on "o foot--a really gr& ex]cise1 & "o ( ! spe$ie/ = br++ /rong legs & a spr+y /ep4 ,!re is n ! relief 9 x t !re is 9 walk+ or runn+4 ,!re ! re/ is ne>ly twice z long z "h4 ,"h ! "w is almo/ cont9u\s1 & soon tires ! /ronge/ muscles4 ,jump+ also ex]cises ^! muscles p[]fully1 &1 practis$ /eadily1 soon br+s !m up4 ,well develop$ & /rong1 ^! muscles are ( great value 9 danc+1 add+ a/oni%+ly to ! ease & grace s valu$ 9 ?is accompli%m5t1 & to endurance z well4 ,horseback-rid+1 :]e ! foot is pu%$ b a little way into ! /irrup1 & ! :ole weight ?us ?r[n on ! toes2 r[+1 especially ) ! slid+ seat1 :]e ! feet press h>d aga9/ ! /ret*]2 leap+2 ord9>y walk+ uphill1 & walk+ on ! toes alone--^! all call ^! muscles into mo/ vigor\s play1 &1 :5 practis$ /eadily & ) en]gy1 are among ! mo/ rapid means kn[n = increas+1 n ! /r5g? ( ! calves alone1 b _! gir? z well4 ,try a summ] ( m\nta9 climb+4 ,look at ! m5 :o sp5d _! lives at x4 ,notice ! be/ /ay]s 9 ! ,alp9e clubs1 & almo/ inv>iably !y are f\nd to h l>ge & p[]ful calves1 especially :]e _! knees are n b5t mu* 9 /epp+4 ,9 a p]sonal sket* ( ,b5digo1 ! once celebrat$ ,briti% prize-fight] 7n[ a quiet ,*ri/ian man71 mu* /ress 0 laid on ! fact t 8 calves measur$ a clean sixte5 in*es ab\t4 ,yet1 to %[ t g5tlem5 are sometimes q z /rong 9 giv5 directions z prize-fight]s1 look at ,pr(essor ,macl>5's own memor&um ( n only :at a spl5did pair ( legs he himself _h at ! />t1 b :at a little m\nta9 climb+ did = !m2 = he says t 9 f\r mon?s ( ,alp9e walk+1 av]ag+ n9e h\rs a day1 8 calves w5t up f sixte5 in*es to sev5te5 & a qu>t]6 & 8 ?ighs f tw5ty-?ree & a half in*es to tw5ty-five4 ,if in/ances ne>] home are s\ght1 & yet :]e nei!r any?+ l ! "t ,macl>5 took 0 giv5 to x1 nor any ( ! v sev]e "w ( ! g5tleman ref]r$ to a little e>li]1 look at :at ,dr4 ,s>g5t accompli%$1 n ) "o solit>y man b ) two hundr$1 at ,b[do9 ,college2 n giv+ n9e h\rs a day to x1 b only half an h\r a day1 f\r times a week1 = a p]iod ( six mon?s4 ,9 ?is v brief "t1 & by mod]ate ex]cises1 he increas$ ! av]age gir? ( ! calf ( ^! :ole two hundr$ m5 f twelve & a half in*es to ?irte5 & a qu>t]4 ,!re 0 "o pupil1 work+ f\r h\rs a week in/ead ( f\r half-h\rs1 & = "o ye> in/ead ( six mon?s1 :o increas$ 8 calves f ?irte5 & a half in*es to fifte5--an actual ga9 ( a qu>t] ( an in* m 9 two hundr$ & eight h\rs ( ex]cise1 mu* ( :i* 0 giv5 to o!r muscles1 & did n tell on ! calves1 ?an ,macl>5 made 9 n9e hundr$ h\rs ( "w1 mo/ ( :i* kept ^! muscles 9 v active play4 ,9 all ex]cises = ^! muscles1 inde$ 9 all foot-"w1 %oes %\ld be worn ) soles broad en\gh to prev5t ! slighte/ cramp+ ( ! foot1 & s giv+ e "p ( x its natural play4 ,!re rema9s "o o!r prom95t muscle bel[ ! knee1 t 9 front1 runn+ d[n along ! out] side ( ! %9-bone4 ,develop ! calf fully1 z is (t5 done1 & omit ?is little muscle & ! "w :i* calls x into play1 & !re is some?+ want+1 some?+ ! lack ( :i* causes a lack ( symmetry4 ,fa/ walk+1 :5 "o is unus$ to x1 especially :5 ! knees are held pretty /raight1 w "w ?is muscle s vigor\sly z to make x sore4 ,b a pla91 safe1 & simple ex]cise = x1 yet "o :i*1 if protract$1 w soon swell x into notice1 & give x unwont$ /r5g? & beauty1 is effect$ by /oop+ d[n z l[ z possible1 ! feet be+ b a few in*es ap>t1 & ! heels nev] be+ all[$ to rise ev5 a qu>t] ( an in* (f ! floor4 ,lift ! heels1 & ?is muscle is at once reliev$4 ,lay+ any weight on ! foot1 & lift+ x cle> f ! gr\nd1 w also call on ?is muscle4 ,s w fa/5+ ! feet into /raps1 l ^? on a boat-/ret*] or r[+-weight1 & sway+ ! body ( ! sitt] back & =?2 = ^! muscles h heavy "w to d to aid 9 pull+ ! body =w>d1 s t ! r[] may rea* 8 h&s out ov] 8 toes = a new /roke4 ,simply /&+ on "o foot1 fir/ hold+ ! o!r cle> ( ! floor1 & !n draw+ x up z ne> z possible to ! front ( its own ankle1 & !n op5+ x z wide z y c1 w be f\nd a safe & reasonably effective way ( br++ =w>d ?is small b useful muscle2 :ile walk+ on ! heels1 ) ! toes drawn up high1 is simpl] yet4 ,= ^? :o want to run heavy risks1 & are n cont5t$ ) any ex]cise :i* does n ?reat5 _! necks1 hang+ by ! toes f a horizontal or trapeze b> w be f\nd to j fill ! bill4 ,"w = ! ,front ( ! ,?igh4 ,! muscles ( ! front ?igh h a mo/ intimate connection ) ^? already m5tion$1 &1 = ord9>y purposes1 a fair developm5t ( !m is m necess>y ?an ( ^? bel[ ! knee4 ,9 common walk+1 = in/ance1 :ile ! calf gets some?+ to d1 ! ?igh gets f> m1 especially :5 ! /ep is l[ & flat1 & ! heel nev] rais$ f> f ! gr\nd4 ,a man w (t5 h l>ge & /rong ?ighs1 & yet b indiff]5t calves4 ,a prom95t ,h>v>d o>sman1 a /rong & fa/ walk]1 & a man ( magnific5t developm5t 9 mo/ po9ts1 0 once exam9$ c>efully by ,gre5\gh1 ! sculptor4 ,i %\ld "k y 7 an ,am]ican1 said he1 because y h no calves2 &1 inde$1 8 mi/ake 9 develop+ spl5did arms1 & trunk1 & ?ighs1 & =gett+ all ab\t ! calves1 is f> too common a "o among our a?letes to-day2 ?\gh ! prom95ce !y are beg9n+ to give to runn+ helps m5d matt]s 9 ?is respect4 ,sc>cely any muscles are easi] br\ght into action ?an ^! ( ! upp] or front ?igh4 ,/& erect1 ) head & *e/ high1 & ! feet ab\t six in*es ap>t4 ,n[1 b5d ! knees a little1 say until ! head has dropp$ v]tically six in*es4 ,!n rise to ! p]p5dicul> aga94 ,repeat a few times1 & x w n be long till ^! muscles w be felt to be 9 lively action1 & ?is ex]cise prolong$ w make !m a*e4 ,b ?is movem5t is v mu* ak9 to t 9 danc+1 ! latt] be+ ! h>d] ( ! two1 because ! weight is fir/ on "o foot1 !n on ! o!r1 :ile 9 ! =m] x is always on bo?4 ,aga91 in/ead ( /oop+ = a few in*es only1 />t z be=e1 ) head & neck rigidly erect1 & n[ /oop all ! way d[n2 !n rise aga94 ,cont9ue ?is movem5t sev]al times1 & g5]ally at fir/ a few repetitions w be f\nd to be q en\gh4 ,by-&-by1 z ! /r5g? increases1 s %\ld ! numb]2 &1 if "t is to be sav$ & ! "w cond5s$1 keep dumb-bells1 say ( a t5? ( y\r own weight1 9 ! h&s dur+ ! op]ation4 ,a m sev]e tax yet is _h by hold+ "o foot f> out1 ei!r 9 front or back1 & !n /oop+ d[n :olly on ! o!r foot4 ,few c d ?is _m times1 & mo/ p]sons _c d x at all4 ,= swiftly br++ up a ?igh at pres5t weak] ?an its mate1 & s re/or+ ! symmetry :i* %\ld always h be5 !re1 ?is "w is almo/ unp>allel$4 ,jump+ itself1 ei!r high or flat1 is admirable = ! ?ighs4 ,*>les ,a/or ,bri/$1 9 8 ,five ,ye>s 9 an ,engli% ,univ]sity1 says t he at "o "t took to jump+1 & 0 a/\nd$ at ! rapid progress he made 9 a bran* ( a?letics at :i* be=e he _h be5 no good4 ,macl>5 says t h>dly any "w w quick] br+ up ! :ole legs2 b ?is w probably prove tru] :]e a l>ge numb] ( mod]ate jumps are tak5 daily1 ?an :]e a few extreme ef=ts are made4 ,bo? fa/ walk+ & runn+ br+ vigor\s action to ^! muscles2 sl[ walk+ does little = !m1 h5ce ! numb] ( weak1 undevelop$ ?ighs among m5 :o d little or no quick foot-"w4 ,a man1 too1 ^: body is light & ?91 may d a deal ( fa/ walk+ )\t greatly enl>g+ 8 ?ighs1 because !y h comp>atively little to c>ry4 ,b let him1 aft] fir/ gett+ ?or\ghly us$ to fa/ & cont9u$ walk+1 c>ry weight a:ile1 say a tw5ty-five-p\nd bag ( %ot or s&1 or a small boy1 on 8 back1 or dumb-bells 9 8 h&s--( c\rse1 on a gymnasium track1 or "s o!r c\rse :]e 8 action w be und]/ood--& he w f9d t ! new "w w soon tell1 z w\ld1 also1 long-di/ance runn+1 ev5 ?\gh n weight$1 z ,r[ell s em95tly %[s4 ,good1 /iff long-di/ance walk+ is excell5t = ! front ?igh2 b runn+ is bett]1 especially :5 done z x ought to be1 namely1 n flat-foot$1 b ) ! heel nev] t\*+ ! gr\nd4 ,any sort ( runn+ or walk+1 at any pace protract$ en\gh to br+ mod]ately tir$ muscles1 w tell1 especially on ^! 9 "q2 :ile sev]e "w ov] a long di/ance w give !m a great task1 & ! consequ5t ability & size4 ,_m a man may d a little desultory runn+ daily1 p]haps = a week or two toge!r once a ye>1 & n f9d 8 ?ighs enl>ge or t\gh5 mat]ially4 ,b let him put 9 a few m9utes ea* day1 = sev]al mon?s toge!r1 at /eady sm>t runn+1 z f> z he c1 & g com=tably1 & n[1 besides ! "w becom+ easy1 comes ! desir$ size & /r5g? z well4 ,! hopp+1 :i* 0 s good = ! calves1 is h>dly less s = ^! muscles1 & is "o ( ! be/ possible movem5ts to develop !m 9 ! %orte/ "t4 ,danc+1 long cont9u$1 also tells "h1 z an acqua9tance ( ours f\nd1 :o us$ to lead ! ,g]man frequ5tly at ,newport2 =1 ?\gh f> f be+ an a?lete1 he said t he daily ran a mile dur+ ! season1 j to keep 8 legs 9 good ord] = ! duties 8 position dem&$4 ,a m mod]ate ex]cise ?an ! runn+1 ?\gh n always s available1 is walk+ uphill4 ,?is1 besides1 z already m5tion$1 do+ s mu* = ! calves1 tells directly & m>k$ly on ! ?ighs z well4 ,skat+ makes a pleasant sub/itute = walk+ dur+ a "p ( ! cold] mon?s1 &1 :5 mu* di/ance is cov]$ daily1 br+s /rong & %apely ?ighs4 ,! f>m] & ! labor+ man1 9 all _! heavi] "w done /oop+ ov] _! tasks--su* z lift+1 %ovell+1 pick+1 & m[+--use ! ?ighs mu*1 b keep !m s long fix$ 9 "o position1 ) little or no v>y+ ex]cise to supple & limb] !m & ! jo9ts1 t bo? gradually /iff51 & _! in/ep soon beg9s to lack ela/icity1 :i* t5d5cy is too (t5 increas$ by heavy1 /iff1 & unwieldy boots4 ,sw++ =w>d :5 r[+1 ei!r 9 a boat or at ! toe-/raps1 aft] fir/ sw++ f> back1 takes ^! upp] muscles 9 a way q ! rev]se ( _! ord9>y use1 !y n[ aid+ to pull ! :ole trunk =w>d1 & s act+ l two long hooks4 ,all lift+ ( heavy objects f ! gr\nd1 /&+ 9 almo/ any position1 tells heavily on ^! muscles1 be+ ab\t ! sev]e/ mom5t>y te/ !y c h1 great] ev5 ?an 9 jump+4 ,b occasional heavy lift+ t5ds r to h>d5 ! muscle ?an to rapidly increase its size1 protract$ ef=t at light] b good-siz$ weights do+ ! latt] to bett] advantage4 ,brisk horseback-rid+ keeps ^! muscles v actively employ$4 ,e sort ( "w :i* calls = frequ5t /oop+ d[n does ! same4 ,p]sons :o take %ort /eps1 & _m ( !m1 if !y walk ) vigor1 are likely to h legs ?ick] & /\t] ev]y:]e ?an !y :o /ride out f>1 b make ! :ole /ep z easy = !mselves z possible4 ,h>dly any ( ! muscles are s useful & valuable z ^!4 ,"o may h weak arms & trunk1 yet ) /rong ?ighs he c walk a long di/ance daily1 & n be ne>ly s fatigu$ z ^? mu* /rong] else:]e & weak] "h1 &1 z _m m5 h little or no o!r ex]cise ?an walk+1 !y are (t5 cont5t$ ) fair developm5t "h1 & practically none ( any acc\nt else:]e4 ,x is a/oni%+1 too1 to notice h[ a man accu/om$ = ye>s to a poor %ambl+ sort ( a gait w1 ) /rict att5tion to tak+ a clean & /rong /ep ov] a c]ta9 di/ance daily1 ) a det]m9ation to take no o!r sort ( gait1 soon improve ! /r5g? & %ape ( 8 ?ighs4 ,z hopp+ on "o foot is a swift way to develop ! calf1 s frequ5t /oop+ d[n z l[ z possible & ris+ aga91 daily1 at fir/ )\t weights1 b ev5tually ) !m1 is ! sure way to spe$ily enl>ge & /r5g!n ! ?ighs4 ,to ,enl>ge ! ,"u ,?igh4 ,! muscles ( ! "u ?igh d n get ne>ly s mu* to d z ^? 9 front1 9 _m p]sons seem+ almo/ n to exi/4 ,a bad walk1 ) ! knees always slightly b5t1 is p>tly acc\ntable = ?is2 & a man accu/om$ to su* a walk1 & try+ sudd5ly to walk erect1 ) 8 knees firmly knit1 & b[$ slightly back1 soon tires & a*es at ! op]ation1 :i*1 to "o 9 ! habit ( walk+ erect1 long ago became natural4 ,! ex]cise already recomm5d$1 ( press+ ! sole ( ! foot h>d on ! gr\nd j z x leaves x1 is sc>cely m b5eficial to ! muscles ( ! calf ?an to ^!2 likewise walk+ uphill1 t tell+ f9ely on !m4 ,/&+1 z does ! ,we/ ,po9t] 9 8 sett+-up drill1 &1 ) knees unb5t1 try+ to t\* ! floor ) ! h&s1 tells 9 ?is region4 ,fa/5+ a weight ( any sort1 a dumb-bell or flat-iron1 to ! ankle1 say ) /rap or t[el1 & rais+ ! foot z high up backw>d & outw>d z possible1 & repeat+ till tir$2 putt+ ! foot 9 ! h&le ( ! pull+-weight1 & frequ5tly draw+ x f> d[n2 or1 /&+ ) back to ! wall1 & plac+ ! heel aga9/ ! base-bo>d ( ! room1 or any solid v]tical surface1 & press+ h>d _m times--^! all tell on ?is hidd5 "u muscle1 :i*1 small z x is1 is a mo/ ess5tial "o1 & especially 9 looks1 :ile runn+ ) ! foot ?r[n high beh9d1 excels !m all4 ,to ,/r5g!n ! ,sides ( ! ,wai/4 ,b :ile ! legs h be5 s actively engag$1 !re are o!r p>ts :i* h n be5 idle1 s t ! same "w br+s o!r /r5g? z well4 ,9 e /ep tak51 & especially e vigor\s "o1 z 9 fa/ walk+ or 9 runn+1 ! muscles at ! sides ( ! wai/ h be5 all ! "t at "w1 a prom95t duty ( !irs be+ to aid 9 hold+ ! body erect4 ,notice a man weak j "h1 & see 8 body sway a little f side to side z he walks1 seem+ to give at ! wai/4 ,7 su* a "o to practise daily hopp+ /raight ahead1 on "o foot1 & !n on ! o!r1 until he c\ld by-&-by s cov] half a mile )\t fatigue1 he w\ld f9d 8 sway+ prop5sity fa/ disappe>+2 & if he has be5 tr\bl$ ) a feeble or un%apely wai/1 t also w h gradually *ang$1 until at ! end x has become firm & well-set4 ,take ! long balanc+-pole ( ! tight-rope walk]1 & try to walk a rope a:ile1 or try ! m simple exp$i5t ( walk+ on ! railroad rail1 & ^! muscles are at once uncommonly busy4 ,notice ! pr(essional tight-rope man1 & see h[ /rong he is "h1 especially :5 to ! weight ( 8 own body he adds ano!r1 z did ,f>9i :5 he c>ri$ a man on 8 %\ld]s across ! ,niag>a ,riv]2 or z ! ,ea/]n port]1 ) 8 huge weight ( luggage2 or ! c>ri] at ! meat-m>ket1 :o %\ld]s a :ole side or m ( beef & m>*es (f ) x4 ,^! m5 soon get great & unusual p[] 9 ^! side muscles4 ,wre/l+ also1 :e!r ,corni% or ,graeco-,roman1 or inde$ almo/ any sort1 tells directly & sev]ely "h4 ,if "o pref]s to use app>atus made specially1 ! opposite cut %[s a simple device ( ,dr4 ,s>g5t's1 :i* he made purposely to br+ up & /r5g!n ^! muscles4 ,/&+ 9 front ( x1 ) head & neck erect & *e/ out1 & grasp+ ! ends ( ! b> ,a ,a'1 ! op]ator simply turns x1 fir/ well up to ! "r1 !n to ! left1 & !n repeats ! movem5ts until he has en\gh4 ,z he turns1 ! rubb] /raps ,b ,b /ret* m & m1 ( c\rse gett+ /iff] ! f>!r ! b> is turn$4 ,x w\ld sc>cely be possible to hit ^u a bett] appliance = improv+ ^! valuable side muscles1 & yet )\t fe> ( ov]do+ !m4 ,illu/ration3 ,fig4 #e4 ,appliance = develop+ ! ,sides ( ! ,wai/4 ,! ,abdom9al ,muscles4 ,nor d ^! include all ! muscles :i* ! foot-"w ar\ses to action4 ,take ! horizontal b&s or lay]s ( muscle across ! abdom54 ,e /ep =w>d moves !m1 & ! high] & m en]getic ! /ep1 ! m !y h to d4 ,a man :o is n /rong 9 ^! muscles w usually h a feeble walk1 & v (t5 w d\ble =w>d a little1 until he is 9 ab\t ! position ( ! two h&s ( a clock at two m9utes pa/ six1 giv+ him ! appe>ance ( be+ weak "h4 ,b ! /rong1 high /ep tilts ! body slightly back1 & gives ^! muscles s mu* to d t !y soon gr[ good at x1 & %apely & p[]ful accord+ly4 ,ano!r advantage comes f hav+ ^! muscles /rong1 & f =m+ ! habit ( /epp+ z he does :o has !m s4 ,by walk+ ?us erect1 ! %\ld]s1 in/ead ( press+ ov] on ! *e/ z ! man tires1 & s cramp+ 8 brea?+1 are s habitually held back t x is easi] to keep !m !re1 & ! consequ5t full] respiration keeps him long] fre%4 ,?is is v conspicu\s 9 ! case ( "o ( ! mo/ fam\s p$e/rians 9 ! _w to-day1 its ex-*ampion long-di/ance walk]1 ,daniel ,o',le>y4 ,take him :5 9 good condition1 & 9 "o ( 8 long tramps2 on ! fir/ mile or ! f\r hundr$?1 x is always ! same3 !re he is1 ) head up1 %\ld]s well back1 & work+ busily1 &--! mo/ noticeable ?+--! :ole c5tre ( ! body1 f ! wai/ to ! knees1 ?r[n1 if any?+1 actually =w>d ( a v]tical l9e1 in/ead ( z f>1 or (t5 mu* f>!r1 back ( x2 inde$1 ! po9t f>!/ =w>d is ab\t two in*es bel[ 8 belt4 ,a fair ?\gh n cle> idea ( :at is meant c be _h f ! foll[+ sket* ( him1 tak5 at ! "t1 on ! latt] "p ( 8 five-hundr$-mile walk ) ,hughes1 ! ,lepp]1 on ! track 9 ! ,hippodrome1 9 ,new ,york city1 dur+ ! fir/ week ( ,octob]1 #ahgh4 ,hughes1 :ile prov+ himself a v t\gh & det]m9$ man1 %[$1 z is too (t5 ! case ) pr(essional a?letes1 great ignorance ( _m ?+s :i* w\ld h help$ him mu* _h he kn[n & foll[$ !m1 & none m1 p]haps1 ?an ?is v matt] ( correct position4 ,o',le>y's fre%ness1 no matt] h[ _m hundr$ miles he has j walk$1 is rem>kable4 ,?is rational way ( c>ry+ ! body dur+ a difficult feat1 besides giv+ ! he>t & lungs full room = vigor\s action1 also gives ! /oma* & o!r vital organs ample play2 = a glance at ! sket* %[s none ( ! ?9ness ( flank & g5]al sunk5-9 look at ! wai/ 9 ,o',le>y s pla9 9 ,hughes1 & s common among walk]s 9 ! lat] miles ( ! race4 ,illu/ration3 ,fig4 #f4 ,a ,correct ,position = ,fa/ ,walk+4 ,s+ul>ly en\gh1 a little boy1 only elev5 ye>s old1 & b ?ree feet n9e in*es high1 has copi$1 or r acquir$--= x seems he _h nev] se5 ?is s5sible /ep & c>riage ( ,o',le>y--) a/oni%+ success1 z witness ! foll[+ sket* ( 8 p]=mance f ! ,new ,york ,h]ald ( ,octob] #aa?1 #ahgh4 ,fooli% 9 ! extreme z x is to all[ su* half-gr[n y\ng/]s to attempt su* feats1 x is d\btful if ! annals ( ! c9d]-pa? c mat* su* prodigi\s /ay & skill 9 "o s "y3 ,,an ,,embryo ,o',,le>y ,betwe5 ! ,gr& ,c5tral ,depot & ,madison ,av5ue & ,=ty-second & ,=ty-f\r? /reets is a vacant squ>e1 :i* ! boys ( ! neighborhood h be5 utiliz+ z a race-track4 ,e day doz5s ( !m may be se5 scurry+ r\nd ! track1 int5t on mak+ ! be/ "t ev] kn[n4 ,ye/]day aft]noon a five-mile walk 0 9 progress1 :i* 0 head$ by a v small boy1 :o at once attract$ ! att5tion ( ! by-/&]s by 8 peculi>ly rapid & easy gait4 ,he kept ahead ( ! o!r conte/ants1 & f9ally di/anc$ !m by two laps1 & won 9 ! "t ( #dhm4 #bs4 ,aft] ?is race1 at ! reque/ ( ! look]s-on1 he travell$ ar\nd ! track once 7:i* is "o-sev5? ( a mile7 9 #am4 & #aes4 ,he walks v erect1 /eps l ,o',le>y1 & does n seem to be easily fatigu$4 ,?is "t is /ill m surpris+1 consid]+ t he is only elev5 ye>s old & b ?ree feet n9e in*es high1 s t he _c take a v long /ep4 ,9 a conv]sation ) him x 0 le>n$ t 8 "n 0 ,joe ,havey1 resid+ at ,no4 #add ,ea/ ,=ty-?ird ,/reet4 ,he has nev] se5 a pr(essional walk1 s t 8 walk+ ideas are 8 own4 ,) a little practice he bids fair to become a ,no4 #a p$e/rian4 ,b !re are o!r ways ( br++ up ^! useful abdom9al muscles1 equally easy to le>n4 ,sit d[n at ! r[+-weights1 plac+ ! feet 9 ! toe-/raps4 ,n[ sway ! body back & =?1 &1 plac+ ! h& on ! muscles 9 "q1 feel h[ !y h>d54 ,an ord9>y bit ( /rap screw$ to ! base-bo>d ( "o's room1 s t ea* foot %all h a loop ( x to g into1 & !n a /ool or cassock "s eight in*es high to sit on1 save ! exp5se ( ! r[+-weights1 yet produce ! desir$ result ) ^! muscles4 ,lie flat on ! back1 z1 = in/ance1 j on awak+4 ,tak+ fir/ a deep1 full brea?1 draw ! feet upw>d1 keep+ ! knees unb5t1 until ! legs are v]tical4 ,l[] !m sl[ly till horizontal1 !n raise aga9 & cont9ue4 ,x w n take _m m9utes--or seconds--to br+ ^! muscles en\gh "w = "o morn+4 ,or ?is "t keep ! legs d[n1 &1 fir/ fill+ ! *e/1 n[ draw ! body up until y are sitt+ erect4 ,!n drop sl[ly back1 & repeat4 ,?is w be likely to take ev5 less "t ?an did ! o!r1 b x w tell trem5d\sly on ^! muscles4 ,inde$1 mo/ p are s weak 9 !m1 t !y c h>dly d ?is once4 ,yet m5 :o h !m /rong & well-tra9$ w lie flat on _! backs on ! floor or gymnasium mat1 & :ile "s "o holds _! ankles1 tak+ a two-hundr$-p\nd man1 ly+ across _! *e/ at "r angles ) x1 w raise him sev]al times till !y are 9 erect sitt+ po/ure4 ,sitt+ on "o ( ! p>allel b>s 9 ! gymnasium1 & plac+ bo? feet "u ! o!r1 & n[ dropp+ ! body back until x is horizontal1 !n ris+ to v]tical & repeat+1 is v h>d "w = ^! abdom9al muscles1 & %\ld only be practis$ by ^? already /rong "h4 ,^! muscles are br\ght into direct & vigor\s play 9 r[+1 to su* an ext5t t no man :o has !m weak c be a fa/ o>sman ov] any ord9>y rac+ di/ance4 ,inde$1 ?is is ! v region :]e "y r[]s1 o!rwise /rong1 & seem+ly fit = h>d1 fa/ "w1 give out fir/4 ,e "t ! foot is rais$ 9 runn+1 ^! muscles are call$ to active duty f> m ?an 9 walk+1 & ! high1 /rong1 %>p /ep works !m sev]ely1 s t no man weak "h c\ld be a fa/ runn] ) good action4 ,jump+1 vault+1 leap+1 all br+ !m into sudd51 spasmodic1 almo/ viol5t action4 ,let a man m[ a:ile1 :5 unus$ to x1 & see h[ soon x tells across ?is region1 ! muscles a*+ next day f ! twi/+ motion4 ,! late/ inv5tion purposely = ^! muscles is also "o ( ,s>g5t's1 on ! foll[+ plan3 ,! pupil lies on ! plank ,a ,a'1 or1 r1 sits on x1 :5 ,a' is a little back ( v]tical1 s z1 = in/ance1 to =m ) ,a ! angle ,a ,b ,a'4 ,) feet 9 ! toe-/raps ,c ,c'1 he sways g5tly =w>d & back z long z he c )\t fatigue4 ,f day to day1 z ^! muscles ga9 /r5g?1 ,a' is dropp$ l[] & l[]1 until f9ally x is on a level ) ,a4 ,or a /rap may be plac$ ov] ! =ehead & fa/5$ to ,a'1 &1 ) ! feet 9 ! toe-/raps1 ! p]son may lift 8 body up till v]tical1 draw+ ! weight ,e ) him z he rises4 ,c\nt]work = ! ,abdom9al ,muscles4 ,b ne>ly all ! ex]cises j nam$ = ! abdom9al muscles1 :ile !y make !m /rong & h&some1 t5d to contract r ?an l5g!n !m2 & = m5 ( s$5t>y life incl9$ to /oop a little =w>d :ile sitt+1 "s "w is ne$$ :i* %all /ret* ^! muscles1 & aid 9 re/or+ !m to _! natural l5g?4 ,/& erect4 ,n[ gradually draw ! head & %\ld]s backw>d until z f> pa/ ! v]tical z possible4 ,return sl[ly to erect position4 ,9 ! draw+ back1 ^! muscles 7 /ret*$ to a great] l5g? ?an usual1 & 9 ^? :o accu/om !mselves to draw+ f> back 9 ?is way1 l ! contortioni/s ( ! circus1 ^! muscles gr[ wond]fully ela/ic1 su* m5 be+ able n only to t\* _! heads to _! heels1 b n[ & !n to g f>!r yet1 & dr9k wat] f a tumbl] set betwe5 _! feet4 ,illu/ration3 ,fig4 #g4 ,device = develop+ ! ,abdom9al ,muscles4 ,b :ile !re is no ne$ ( su* extreme "w1 mod]ate p]=mance 9 ?is way directly t5ds to /ret* & l5g!n muscles :i*1 9 ! great majority ( p1 are some:at cramp$ & %ort5$ by habitual /&+1 sitt+1 or ly+1 ) ! back ei!r flat or almo/ curv$ outw>d1 in/ead ( slightly holl[$ 91 & ) ! consequ5t s9k+ ( ! *e/4 ,all "w above ! head1 su* z sw++ clubs1 or an axe or sl$ge2 putt+ up dumb-bells1 especially :5 bo? h&s g up toge!r2 sw++ by ! h&s f rope or b>1 or pull+ ! body up till ! *9 t\*es ! h&s2 /&+ ) back to ! pulley-weights1 & tak+ ! h&les 9 ! h&s1 &1 />t+ ) !m high ov] ! head1 !n pu%+ ! h&s f> out =w>d2 /&+ two or m feet f ! wall1 &1 plac+ ! h&s side by side aga9/ x ab\t z high up z y\r %\ld]s1 !n ?r[+ ! *e/ z f> =w>d z possible2 ! haul+ d[n ropes by ! sailor2 ! ceil+-"w ( ! pla/]] & ! pa9t]1 & ! l--^! all d excell5t s]vice 9 br++ to ^! important muscles ! l5g? & ela/icity !y ought to h1 & s contribut+ mat]ially to ! erect c>riage ( ! body4 ,all k9ds ( pu%+ ) ! h&s1 su* z "o does 9 putt+ !m aga9/ any heavy sub/ance & try+ to pu% x be=e him1 /rik+ out 9 box+1 9 f5c+1 or s+le-/ick1 ) dumb-bells1 or 9 swimm+1 are capital2 :ile ! draw+ ( ! head & %\ld]s back swiftly1 z 9 box+ to avoid a bl[1 c h>dly be surpass$ z an aid 9 ?is direction4 ,to enl>ge & give ,p[] to ! ,lo9s4 ,be=e leav+ ! wai/1 !re is "o m set ( muscles :i* dem& att5tion2 & if "o has !m weak1 no matt] h[ /rong he may be else:]e1 he is weak 9 a place :]e he c ill af=d to be1 & t is 9 ! lo9s1 or ! ma9 muscles 9 ! small ( ! back1 runn+ up & d[n at ea* side ( ! sp9e4 ,9 _m ( ! heavi] grades ( manual labor ^! muscles h a l>ge %>e ( "w to d4 ,all /oop+ ov]1 :5 lift+ is done ) a spade1 or =k1 or b>1 :e!r ! knees are held /raight or b5t1 or lift+ any weight directly 9 ! h&s1 horizontal pull+ on a pulley-weight1 rope1 or o>--9 %ort1 ne>ly e sort ( "w :]e ! back is actively employ$1 keeps ^! muscles ?or\ghly active4 ,y _c b5d ov] )\t us+ !m4 ,we$ a:ile1 &1 unless already /rong 9 ! lo9s1 !y w a*e4 ,a labor+ man weak "h w\ld h>dly be wor? hir+4 ,a r[+-man weak "h c\ld nev] be a fir/-rate o> till he _h tra9$ away ! weakness4 ,he5an1 ) all 8 gr& physique1 8 trem5d\s /rik+-p[]1 8 massive developm5t above ! wai/1 w\ld n h made ne>ly z endur+ an o> z ! /urdi]1 b>rel-*e/$ ,morrissey1 or z ! broad-lo9$ ,r5=? did make4 ,/rong lo9s are always desirable4 ,he :o has !m1 & is call$ on 9 any sudd5 em]g5cy to lift any heavy weight1 z ! pro/rate =m ( "o :o has fall5 9 a swoon1 = in/ance1 is f> less likely to "w himself s]i\s1 if n p]man5t1 injury "h ?an he :o has !m untra9$ & undevelop$4 ,developm5t above ! ,wai/4 ,little or no "w has be5 sugge/$1 s f>1 aim$ purposely to develop any muscles above ! wai/4 ,inde$1 x is no uncommon ?+1 especially among ,engli%m51 to f9d a man ( v /rong legs & wai/1 yet ) b an indiff]5t *e/ & %\ld]s1 & positively poor arms4 ,canon ,k+sley _h discov]$ ?is :5 he said to ! ,briti% cl]gy1 ,i %\ld be a%am$ ( be+ weak4 ,i c\ld n d half ! little good ,i d "h if x 7 n = t /r5g? & activity :i* "s consid] co>se & degrad+4 ,_m cl]gym5 w\ld half kill !mselves if !y did :at ,i d4 ,& ?\gh !y might walk ab\t z mu*1 !y w\ld neglect ex]cise ( ! arms & *e/1 & become dyspeptic or consumptive4 ,let u look at a few ?+s :i* w\ld h prov$ useful to ! brave canon's pupils4 ,! connection betwe5 ! arms & ! muscles1 bo? on ! front & back ( ! *e/1 is s close t x is practically impossible to h arms ?or\ghly develop$1 & n h all ! trunk muscles above ! wai/ equally s4 ,=tunately1 z 9 foot-"w1 ! ex]cises to develop ^! muscles1 )\t hav+ to resort to exp5sive app>atus1 or (t5 to any at all1 are v num]\s4 ,) a pair ( dumb-bells1 at fir/ weigh+ n ov] "o-tw5ty-fif? ( :at he or %e does :o uses !m1 & gradually1 z ! /r5g? increases1 sub/itut+ l>g] ones1 until !y weigh1 say1 "o-t5? ( 8 or h] weight1 !re is sc>cely a muscle above ! belt :i* _c1 by /eady & sy/ematic "w ( nev] ov] half an h\r daily1 be r\nd$ & /r5g!n$ up to :at x ought to be 9 a ?or\ghly develop$1 /rong1 & effici5t p]son ( its own]'s sex1 size1 & age4 ,fill+ out ! ,%\ld]s & ,upp] ,back4 ,notice n[ :at ^! dumb-bells c d = ! %\ld]s & upp] back4 ,/& erect aga91 ) ! *9 up & *e/ high 79 all ^! ex]cises /& erect :]e x is possible71 & h ! dumb-bells 9 ! h&s hang+ easily at ! sides4 ,n[ c>ry !m sl[ly backw>d & upw>d1 keep+ ! arms /raight at ! elb[s1 & p>allel1 until ! h&s are ab\t z high z !y c well g4 ,hold !m !re a mom5t1 !n drop !m sl[ly to ! sides4 ,d x aga91 & keep on until y beg9 to feel l /opp+4 ,note ! spot :]e y feel x1 & y w f9d t ! "u or inn] muscles ( ! "p ( ! back-arm :i* is above ! elb[1 also ^? on ! %\ld]-blade1 & ! l>ge muscles ( ! back directly "u ! arms1 h be5 ! ones 9 action4 ,lay+ "o dumb-bell d[n1 n[ repeat ! above ex]cise ) ! rema9+ "o1 say 9 ! "r h&1 ?is "t plac+ ! left h& on ! back j "u ! "r arm1 or on ! inn] portion ( ! triceps or upp] muscle ( t "r arm4 ,^! muscles w be f\nd vigor\sly at "w1 & h>d5+ m & m ! high] ! bell is c>ri$ or ! long] x is held up4 ,a little ( ?is "w daily1 begun ) ! light] dumb-bells1 & increas$ gradually by add+ to ! numb] ( /rokes1 or tak+ l>g] bells1 or bo?1 & long be=e ! ye> is out1 if ! p]son is /eady & p]sev]+ at x1 decid$ increase 9 ! /r5g?1 size1 & %apel9ess ( ! upp] back w foll[4 ,:at has be5 ?us done ) ! dumb-bells c\ld h be5 done ne>ly or q z well ) any o!r small1 compact body ( ! same weight :i* c\ld be easily grasp$ by ! h&s1 su* z a pair ( w9d[-weights1 flat-irons1 cobble-/ones1 or ev5 *airs1 :i*ev] 7 conv5i5t4 ,:]e !re's a w !re's a way2 & if "o really means to get ^! or any o!r muscles /rong & h&some1 ! way is really surpris+ly simple & easy4 ,n[1 in/ead ( us+ ! dumb-bells1 /& erect1 fac+ ! pulley-weights at ! gymnasium1 or at home if y h !m1 tak+ c>e only t !y weigh at lea/ :at ! dumb-bells w\ld4 ,grasp+ ! h&les1 draw !m f> back & up1 ! h&s1 9 o!r words1 do+ precisely :at !y did ) ! bells1 & ! same results w foll[4 ,r[+1 ei!r at ! o> or ! r[+-weights1 w\ld h told equally h>d on ^! muscles1 &1 z already po9t$ out1 on _m o!rs besides1 ! weight ( ! body itself aid+ ! developm5t z x w\ld n ) ! bells or weights4 ,x w\ld also broad5 ! %\ld]s & spread !m ap>t1 m1 p]haps1 ?an almo/ any o!r kn[n ex]cise4 ,b1 l any o!r s+le ex]cise call+ c]ta9 muscles into play & leav+ o!rs idle1 tak5 z sub/antially "o's only ex]cise1 z is too (t5 ! case ) r[+-m51 x br+s a p>tial & "o-sid$ developm5t1 mak+ ! p>ts us$ look too l>ge = ! re/1 ! fact be+ t ! re/ h n be5 br\ght up z fa/ z ! =m]4 ,unless "o's *e/ is unusually broad & /rong1 & (t51 ev5 if x is1 con/ant r[+ w>ps 8 %\ld]s =w>d1 & t5ds directly to make him a r\nd-%\ld]$ man1,m :ile ! upp] arm1 or t "p above ! elb[1 has _h practically no developm5t1 ! inn] "p ( ! triceps or back-arm alone be+ call$ to sev]e duty1 b ! bulk be+ almo/ idle4 ,c\rtney1 ! greate/ scull] ! ,unit$ ,/ates has yet produc$--a l>ge man1 /&+ six feet & half an in* 9 height1 /rongly made 9 mo/ p>ts1 & weigh+ ord9>ily ne>ly a hundr$ & n9ety--is a good in/ance ( h[ r[+ does little = ! upp] arm2 = :ile 8 =e>m is almo/ massive1 measur+ exactly ?irte5 in*es 9 gir?1 ! upp] arm1 d\bl$ up1 b>ely rea*es f\rte54 ,a well-proportion$ arm1 ( :i* ! =e>m gir?s ?irte51 %\ld measure above all fifte5 & a qu>t]4 ,aga91 :ile ,c\rtney's =e>m feels s9ewy & h>d1 ! upp] is n ne>ly s h>d1 & does n give ! impression ( hav+ se5 v /iff s]vice4 ,8 *e/1 too1 is n s l>ge by ov] two in*es z ought to g ) a ?irte5-in* =e>m4 ,beside ^! ex]cises ) ! dumb-bells1 ! weights1 & ! o>1 all ! vocations :i* cause "o to /oop ov] mu* & lift--su* z mo/ ( ^? ( ! f>m]1 ! labor]1 & ( ! artisan 9 ! heavi] k9ds ( "w--tell on ^! same muscles ( ! upp] back & ! inn] side ( ! triceps1 too (t5 br++1 z already po9t$ out1 a f> bett] back ?an front1 & s injur+ ! =m & c>riage4 ,lift+ heavy weights :]e "o /&s ne>ly erect1 z :5 practis+ on ! lift+-ma*9e1 pulls v heavily on ! extreme upp] muscles ( ! back1 ^? slop+ (f d[nw>d f ! back ( ! neck to ! %\ld]s4 ,to obta9 a good ,biceps4 ,/>t+ ) ! dumb-bells d[n at ! sides1 z be=e1 raise !m sl[ly & /eadily 9 front until !y ne>ly t\* ! %\ld]--te*nically1 curl !m--hold+ ! head up1 ! neck rigidly erect1 & ! *e/ exp&$ to its v utmo/4 ,n[ l[] ! bells sl[ly to ! sides aga91 & repeat1 & s cont9ue4 ,9 a v few m9utes1 (t5 less ?an ?ree1 y w want to /op4 ,! biceps muscles1 or ^? =m+ ! front ( ! upp] arms1 are gett+ ! "w ?is "t1 & by apply+ to t ( "o arm 9 action ! h& ( ! o!r1 x is at once f\nd t ?is muscle is gr[+ q h>d4 ,if no dumb-bell or o!r conv5i5t weight is at h&1 place "o h& 9 ! o!r1 & be> d[n h>d ) ! upp] h&1 hold+ ! *e/ /ubbornly out4 ,lift away ) ! l[] h&1 &1 :5 x rea*es ! %\ld]1 l[] x sl[ly to ! side1 & !n raise aga91 & s cont9ue4 ,?is w be f\nd a good ?+ to "k :5 a p]son is travell+1 or away f home1 & _c readily get at su* app>atus z he has 9 8 own room4 ,n[ /& erect 9 front ( & fac+ ! pulley-weights1 & at ab\t arm's-l5g? f !m2 draw ! h& horizontally 9 until x is close to ! %\ld]2 let ! weight drop sl[ly back1 & !n draw x to y aga91 & s g on4 ,?is is spl5did "w = ! biceps1 & w soon beg9 to swell & /r5g!n x2 & !n ei!r increas$ weight1 or m /rokes daily1 is all t w be ne$$4 ,fa/5 a /\t hook 9 a beam ov]head1 & hang a pulley to x4 ,run a rope ?r\gh ?is1 at "o end ( :i* y c atta* weights1 & tie ! o!r to ! middle ( a ?ick cane or o!r /ick1 tak+ c>e to h ! rope ( su* a l5g? 9 all1 t :5 ! weight is on ! floor ! /ick is ab\t a foot above y\r head4 ,beg9 )1 say1 "o ( y\r dumb-bells ( n ov] "o-t5? ( y\r own weight4 ,grasp+ ! /ick ) bo? h&s1 ) _! palms t[>d y1 draw x d[nw>d until level ) y\r *92 !n let x g back2 repeat1 & cont9ue till y beg9 to tire4 ,if ! s+le bell seems too light1 atta* bo? bells4 ,aft] a few days ) ^!1 fa/5 on a basket or coal-hod1 & increase ! load until1 say at ! mon?'s end1 x weighs ov] half ( :at y d4 ,if y c take ?is up a numb] ( times )\t a*e or ill-feel+1 y are /rong en\gh to take hold ( a fix$ b> & attempt to haul y\rself up1 z ,mr4 ,bryant did1,n until y\r *9 t\*es y\r h&4 ,b )\t ?is prelim9>y "w1 su* pull+ up1 frequ5tly z x is attempt$1 is a fooli% & haz>d\s exp]im5t1 ?r[+ a great /ra9 on muscles q unus$ to su* a task1 namely1 on ^! v biceps muscles4 ,if1 on ! o!r h&1 "o has ^! muscles already /rong1 & c ) ease pull himself up six or eight times1 he w f9d ?is /ick & weight an excell5t affair = tra9+ ! biceps ( "o arm1 until x gets /rong en\gh to pull him up )\t ! o!r arm at all4 ,= ?is simple & valuable contrivance ! public is also indebt$ to ,dr4 ,s>g5t1 :o is a regul> ,edison 9 devis+ simple & s5sible gymna/ic appliances1 :i* he freely gives to all )\t pat5t+ !m4 ,m\nt+ a ladd] or a rope h&-ov]-h&2 lift+ any weight 9 front ( y1 :e!r a fea!r or a b>rel ( sug>2 pick+ up any?+ f ! floor2 hold+ weights out 9 front1 or at y\r side1 at arm's-l5g?2 pull+ d[nw>d on a rope1 z 9 haul+ up a sail2 hamm]+--9 %ort1 any?+ :i* b5ds ! elb[ & draws ! h& 9 t[>d ! %\ld]1 takes ! biceps muscle2 &1 if ! "w is vigor\s & p]si/$ 91 ?is muscle w ere long become /rong & well-%ap$4 ,to br+ up ! ,muscles on ! ,front & ,side ( ! ,%\ld]4 ,= ! muscles on ! front & side ( ! %\ld]1 hold+ out weights at arm's-l5g?1 ei!r at ! side or 9 front1 w be f\nd j :at is want$1 ! arms be+ horizontal1 or ! h&s be+ held r high] ?an t1 ! elb[s rema9+ unb5t4 ,hold+ ! m]e weight ( ! h&s1 z 9 box+1 b keep+ at x a:ile1 keeps ^! p>ts well occupi$2 :ile ! sword1 or foil1 or s+le-/ick1 freely pli$1 or ! axe or bat1 tell directly "h4 ,=e>m ,"w4 ,v _m ( ^! ex]cises = ! biceps & %\ld] h also call$ on ! =e>m1 :ile ^? m5tion$ = ! inn] triceps h done ! same4 ,v prom95t among ! latt] is r[+1 mu* ( x soon br++ a /rong =e>m1 especially on ! inn] & "u side4 ,any?+ :i* necessitates %utt+ ! h&1 or keep+ x p>tly or :olly %ut2 su* z hold+ any?+ heavy 9 x1 driv+1 *opp+1 f5c+1 s+le-/ick1 pull+ "o's self up ) "o h& or bo?1 batt+1 lacrosse1 polo1 twi/+ ! dumb-bells ar\nd :5 at arm's-l5g?1 or a *air1 or cane1 or foil1 or sword1 or broom-h&le1 if ! dumb-bells are n conv5i5t1 c>ry+ a weight 9 ! h&1 us+ any ( ! heavi] me*anical h&-tools--all ^!1 & m ( _! sort1 w enl>ge & /r5g!n ! =e>m1 & w d mu* also = ! h&4 ,probably ! h>de/ "w = ! =e>m1 & t call+ = ! greate/ /r5g? "h1 is lift+ v heavy weights susp5d$ f a /ick1 b>1 or h&les :i* ! h&s grasp4 ,ex]cises = ! ,triceps ,muscles4 ,"o prom95t "p ( ! arm rema9s1 or1 r1 "o :i* ought to be prom95t1 ?\gh 9 mo/ p]sons1 bo? m5 & wom51 x is n4 ,9 boys & girls x is ev5 less s4 ,we ref] to ! re/ ( ! triceps1 or ! bulk ( :at rema9s ( ! upp] arm aft] leav+ out ! biceps & ! inn] side ( ! triceps4 ,:5 well develop$1 ?is is "o ( ! h&some/ p>ts ( ! arm4 ,no arm w look slim :i* has ?is muscle fully develop$4 ,to br+ t developm5t1 pu% ) ! h&s aga9/ almo/ any heavy or solid ?+ y want to4 ,if ^! muscles are small & weak1 pu% ! dumb-bells up ov] y\r head z mu* z y c daily1 till a mon?'s "w has giv5 !m a />t4 ,= two or ?ree m9utes ea* day dur+ t mon?1 /& fac+ ! wall1 & ab\t two feet f x4 ,n[ fall aga9/ x1 or1 r1 put y\r h&s on x1 ab\t ?ree feet ap>t & z high z y\r e>s1 & let y\r body drop 9 t[>d ! wall till y\r *e/ ne>ly t\*es x1 y\r face be+ held up & back4 ,!n pu% %>ply back till y\r body is aga9 erect1 & cont9ue ! movem5t4 ,?is ex]cise is z admirable z x is *eap4 ,if ! triceps muscles are tol]ably /rong 9 ! />t1 or 9 any case at ! end ( ! mon? 9 :i* ! la/ two ex]cises h be5 practis$1 try n[ a h>d] ?+4 ,place ! h&s on ! floor1 hold ! body out at full l5g? & rigid1 or z ne>ly s z y c1 & pu%1 rais+ ! body till ! elb[s are /raight4 ,n[ b5d ! elb[s & l[] aga91 till ! face ne>ly t\*es ! floor1 keep+ ! body all ! "t z /iff & /raight z possible1 & !n rise on /iff elb[s aga91 & s on4 ,if ?is is n h>d en\gh "w = ! ambiti\s aspirant = /\t triceps1 he c v>y x by clapp+ 8 h&s betwe5 ! dips1 j z 8 face is f>!/ f ! floor1 ?\gh 9 su* case x is sometimes well to h a nose accu/om$ to fac+ difficulty4 ,s f>1 9 ?is "w = ! back-arm ! h&s at fir/ held m]ely ! weight ( ! dumb-bells2 !n1 z !y press$ aga9/ ! wall1 !y _h to be> "p ( ! weight ( ! body1 b n a l>ge "p1 z t re/$ ma9ly on ! feet4 ,9 ! pu%+ f ! floor ! h&s bore /ill m ( x1 b yet ! feet _h q a %>e4 ,n[ try some?+ :]e ! h&s & arms c>ry ! entire weight ( ! body4 ,get up on ! p>allel b>s1 or on ! b>s 9 y\r door-jambs1,o or1 if no b>s are conv5i5t1 place two /\t *airs back to back1 & !n draw !m ab\t eighte5 or tw5ty in*es ap>t1 &1 plac+ "o h& on ea*1 hold+ ! arms /raight1 lift ! feet (f ! floor4 ,n[ l[] till ! *9 is level ) ! h&s1 or ne>ly s1 & !n rise till ! arms are /raight1 & !n dip aga91 & s on1 ! knees & feet ( c\rse nev] re/+ on any?+4 ,n[ y h "o ( ! be/ kn[n ex]cises = br++ quick developm5t & good /r5g? to ! triceps or back-arm4 ,:5 by /eady daily trial y h gradually increas$ ! numb] until y c d tw5ty-five fair dips )\t great ef=t1 y h /rong triceps muscles1 &1 if y h two legs & a reasonably heavy body to lift1 good-siz$ ones at t4 ,mo/ ( y\r fri5ds _c manage five dips respectably1 _m sc>cely "o4 ,b1 le/ y %\ld feel too elat$ ov] y\r tw5ty-five1 be> 9 m9d t "o g5tleman 9 ,new ,york has accompli%$ ov] eighty )\t /opp+1 & ?is ?\gh he weighs upw>d ( "o hundr$ & eighty p\nds2 & if a reasonably accurate idea ( :at sort ( back-arms 7 necess>y = ?is m>vell\s feat1 x may be _h by obs]v+ ! cut on ! cov] ( ?is book4 ,) a =ty-f\r in* *e/1 8 upp] arm measures ?irte5 & a half in*es d[n 7half an in* m ?an ,he5an's71 & sixte5 up1 ?\gh he is b five feet t5 in*es 9 height1 :ile ,he5an /ood f\r in*es tall]4 ,he says t z surely z ! ability exi/s to make _m dips1 s surely w !re be a l>ge back-arm1 & x 0 h>d "w t br\ght him 84 ,slim arms may pu% up heavy dumb-bells once or twice1 b x takes ?ick ones = su/a9$ ef=t at small]1 ?\gh good-siz$ ones4 ,to ,/r5g!n & ,develop ! ,h&4 ,v _m ( ! ex]cises s useful 9 /r5g!n+ ! =e>m 7 at ! same "t improv+ ! grip ( ! h&4 ,b an evil ( s mu* gripp+ or draw+ ! h& toge!r is t1 unless !re is an equal am\nt ( "w to op5 & flatt5 x1 x t5ds to become hook$4 ,notice ! r[+-man's h&1 & ! f+]s ne>ly always1 :5 at re/1 are incl9$ to be d\bl$ 91 z if half clut*+ some?+2 & v (t51 :]e !y h se5 ye>s ( r[+1 _! jo9ts get s set t ! f+]s _c be b5t back ne>ly z f> z o!r p's4 ,"s ( ! pu%+ ex]cises m5tion$ above = ! triceps t5d to c\nt]act ?is1 notably t :]e ! f+]s or ! flat ( ! h&s are press$ aga9/ ! wall4 ,an admirable ex]cise 9 ?is direction is1 :5 y practice ! pu%+ up f ! floor = ! triceps1 to only t\* ! floor ) ! ends ( ! f+]s & ?umbs1 nev] lett+ ! palm ( ! h& t\* x at all4 ,?is w soon help to rectify _m a h& n[ r cramp$ & contract$1 besides br++ new /r5g? & %ape to ! f+]s4 ,to make any p>ticul> f+] /rong1 atta* a /rap to ! b> ref]r$ to on page #bce1 & plac+ t f+] 9 ! /rap beg9 ) rais+ a small weight f ! floor until y h drawn y\r h& d[n to y\r *92 !n f day to day gradually increase bo? ! weight & ! numb]1 until1 be=e a great :ile1 y may f9d t y c raise an equival5t ( y\r own weight4 ,n[ atta* ! /rap to any /ation>y object z high above y\r head z y c com=tably rea*1 say a horizontal b>1 & pull y\rself up till y\r *9 t\*es y\r h&4 ,"s gymna/s c d ?is sev]al times ) ! little f+]4 ,j :]e ! ?umb jo9s ! palm1 & betwe5 x & ! =ef+] on ! back ( ! h&1 is a muscle :i*1 :ile at fir/ usually small1 c be develop$ & enl>g$ by any ex]cise :i* necessitates p9*+ ! ends ( ! ?umb & =ef+] toge!r1 su* z c>ry+ a plate ( metal or o!r ?9 b heavy sub/ance betwe5 ! f+] & ?umb4 ,h>d] "w yet1 call+ on bo? ?is muscle & a numb] ( o!rs ( ! h&1 consi/s 9 cat*+ two two-in* beams runn+ ov]head1 z 9 ! ceil+ ( a cell>1 & ab\t a foot & a half or two feet ap>t1 & walk+ along1 su/a9+ ! :ole weight by ! grip1 fir/ ( "o h&1 !n ( ! o!r4 ,he :o c d ?is has v unusual /r5g? ( f+]s4 ,= improv+ ! ord9>y grip ( ! h&1 simply tak+ a rubb] ball 9 x1 or a wad ( any ela/ic mat]ial1 & ev5 ( pap]1 & repeat$ly squeez+ x1 w soon tell4 ,simpl] yet is x to j practice op5+ & %utt+ ! h& firmly _m times4 ,an a?letic fri5d ( ours says t ! man ( 8 :ole acqua9tance :o has ! /ronge/ grip got x j by practis+ ?is ex]cise4 ,to ,enl>ge & ,/r5g!n ! ,front ( ! ,*e/4 ,e "o ( ! ex]cises = ! biceps tells also on ! pectoral muscles1 or ^? on ! front ( ! upp] "p ( ! *e/1 = ! two "w s intimately toge!r t he :o has a l>ge biceps is practically sure to h ! adjo9+ pectoral correspond+ly l>ge4 ,b !re is o!r "w :i* tells on !m besides biceps "w4 ,:5ev] ! h&s pu% h>d aga9/ any?+1 & s call ! triceps muscles into action1 ^! muscles at once comb9e ) !m4 ,9 ! m sev]e triceps "w1 su* z ! dips1 ! /ra9 across ^! *e/-muscles is v great1 = !y are !n a v important factor 9 help+ to hold up ! weight ( ! :ole body4 ,?is fact sugge/s ! folly ( lett+ any "o try s sev]e a ?+ z a dip1 :5 8 triceps & pectoral muscles h n be5 us$ to any su* heavy "w4 ,_m a p]son :o has ra%ly attempt$ ?is has _h to pay = x ) a pa9 = sev]al days at ! edge ( ! pectoral1 :]e x meets ! brea/bone1 until he conclud$ he mu/ h brok5 some?+4 ,work+ ) ! dumb-bells :5 ! arms are ext5d$ at "r angles ) ! body1 l a cross1 & rais+ !m up & d[n = a foot or s1 is "o ( ! be/ ?+s = ! upp] edge ( ! pectorals1 or t "p next to ! coll>-bone4 ,?is br+s u to a matt] ( great importance1 & "o (t5 ov]look$4 ,:oev] kn[s _m gymna/s1 & has se5 !m1 /ripp$ or 9 ex]cis+ co/ume1 mu/ occasionally h obs]v$ t1 :ile !y _h work$ at ex]cises :i* br\ght up ^! pectoral muscles until !y 7 almo/ huge1 _! *e/s "u _! muscles _h someh[ n advanc$ accord+ly4 ,inde$1 9 m ?an "o in/ance :i* has come "u our obs]vation1 ! man look$ z ?\gh1 %\ld y scrape all ^! great muscles completely (f1 leav+ ! b>e framework1 he w\ld h actually a small *e/1 mu* small] ?an _m a fell[ :o _h n mu* muscle4 ,!re hangs to-day--or did "s "t s9ce--on ! wall ( a well-kn[n ,new ,york gymnasium1 a portrait ( a gymna/ /ripp$ above ! wai/1 :i* %[s an exact case 9 po9t4 ,! face ( su* a man is (t5 a weak "o1 lack+ ! /r5g? ( *eek-bone & jaw s usual 9 m5 ( great vitality & /urd9ess--l ,morrissey1 = in/ance--& !re is a g5]al look ab\t x z if ! man lack$ vitality4 ,_m a gymna/ has ?is appe>ance1 = he takes s mu* sev]e muscul> "w t x draws f 8 vitality1 & gives him a /ale & exhau/$ look1 a v common "o1 = example1 among m5 :o rema9 too long 9 tra9+ = conte/ aft] conte/ ( an a?letic sort4 ,! gett+ up1 !n1 ( a l>ge *e/1 & ( l>ge muscles on ! *e/1 :ile (t5 contempor>y1 & ea* aid+ ! o!r1 are too frequ5tly :olly diff]5t matt]s4 ,& h[ is ! l>ge *e/ to be _h8 ,to ,broad5 & ,deep5 ! ,*e/ itself4 ,any?+ :i* causes "o to frequ5tly fill 8 lungs to _! utmo/ capacity1 & !n hold !m full z long z he c1 t5ds directly to op5 8 ribs1 /ret* ! int]co/al muscles1 & s exp& ! *e/4 ,_m k9ds ( vigor\s muscul> ex]cise d ?is :5 done correctly1 = !y cause ! full brea?+1 & at ! same "t directly aid 9 op5+ ! ribs4 ,x w be obs]v$ t frequ5tly ?r\gh\t ^! h9ts ab\t ex]cis+1 endeavor has be5 made to impress on ! read] t1 :5 ex]cis+1 he %\ld hold ! head & neck rigidly erect1 & ! *e/ z high z he c4 ,a mom5t's ?\ght w %[ :y4 ,he1 = in/ance1 :o curls a heavy dumb-bell1 b does x ) 8 head & %\ld]s b5t ov]--z _m d--:ile giv+ 8 pectorals active "w1 is actually t5d+ to cramp 8 *e/ in/ead ( exp&+ x1 ! v weight ( ! dumb-bell all pull+ 9 ! wrong direction4 ,n[1 _h he held himself rigidly erect1 &1 fir/ exp&+ 8 *e/ to its utmo/ by inhal+ all ! air he possibly c\ld1 & hold+ x 9 dur+ ! ef=t--a mo/ valuable practice1 by-!-way1 9 all feats call+ = a great ef=t--he w\ld n only h help$ to exp& 8 *e/1 b w\ld f9d1 to 8 gratification1 t he _h hit ^u a wr9kle :i* someh[ made ! task easi] ?an x ev] 0 be=e4 ,hold+ ! head & neck back ( ! v]tical1 say six in*es1 ) ! face po9t+ to ! ceil+1 & !n work+ ) ! dumb-bells at arm's-l5g?1 z above ref]r$ to1 is gr& = ! upp] *e/1 t5d+ to raise ! depress$ coll>-bones & ! :ole upp] ribs1 & to make a p]son hi!rto flat-*e/$ n[ %apely & full2 :ile ! b5efit to lungs p]haps =m]ly weak w\ld be h>d to ov]-e/imate4 ,/eady & protract$ runn+ is a great auxili>y 9 enl>g+ ! lung-room4 ,s is pl5ty ( sp>r+4 ,s is ! practice ( draw+ air sl[ly 9 at ! no/rils until e air-cell ( ! lungs is absolutely full1 !n hold+ x long1 & !n expell+ x sl[ly4 ,mo/ public s+]s & speak]s "k ! value ( ?is & k9dr$ practices 9 br++1 ) increas$ diaphragmatic action1 improv$ p[] & endurance ( voice4 ,spread+ ! p>allel b>s until !y are ne>ly ?ree feet ap>t1 & do+ su* arm-"w on !m z y c1 b ) y\r body bel[ & face d[nw>d1 helps greatly 9 exp&+ ! *e/4 ,s does sw++ f ! r+s or b> ov]head1 or high p>allels1 & rema9+ on !m z long z y c4 ,dr4 ,s>g5t's +5uity has provid$ a simple & excell5t *e/ exp&]4 ,he rigs two ord9>y pulleys ov] blocks "s feet above ! head1 & f five to six feet ap>t1 z 9 ,fig4 #h1 & atta*+ weights at ! floor ends ( ! ropes1 puts ord9>y h&les on ! o!r ends1 & has ! ropes j long en\gh s t :5 ! weights are on ! floor ! h&les are ab\t a foot above ! head4 ,n[ /& betwe5 & directly "u !m1 erect1 ) ! *e/ z full z y c make x1 & keep+ ! elb[s /raight1 & grasp+ ! h&les draw y\r h&s sl[ly d[nw>d out at arm's-l5g?1 say ab\t two feet4 ,next1 let ! weights drop gradually back1 repeat1 & s g on4 ,?is is excell5t = enl>g+ ! :ole *e/1 b especially = wid5+ x4 ,a bett] pres5t to a consumptive p]son ?an "o ( ^! appliances c\ld h>dly be devis$4 ,illu/ration3 ,fig4 #h4 ,a ,*e/-wid5]4 ,aga91 to deep5 ! *e/ f front to back1 he hangs two b>s1 ,b & ,c1 z 9 ,fig4 #i1 & atta*es ! weight at ! o!r end1 ,a1 ( ! rope1 ! b> ,b1 :5 at re/1 be+ ab\t a foot above ! height ( ! head4 ,/&+1 n "u ,b1 b ab\t a foot to "o side ( x1 & fac+ x1 grasp its ends ) bo? h&s1 & keep+ ! arms & legs /raight & /iff1 & brea?+ ! *e/ brimful1 draw d[nw>d until ! b> is ab\t level ) ! wai/4 ,let ! weight run sl[ly back1 repeat1 & g on4 ,a great advantage ( bo? ^! contrivances1 besides _! small co/ & simplicity1 is t1 z 9 ne>ly ev]y?+ ,dr4 ,s>g5t has inv5t$1 y c graduate ! weight to suit ! pres5t requirem5ts ( ! p]son1 h[ev] weak or /rong he or %e may be1 & s avoid mu* risk ( ov]do+4 ,illu/ration3 ,fig4 #i4 ,a ,*e/-deep5]4 ,9 ! ex]cises above nam$ x w be notic$ t !re has be5 a suffici5t v>iety = any giv5 muscles to br+ !m )9 ! rea* ( all4 ,aft] ?is1 h[ f> any "o w g 9 any desir$ l9e ( developm5t is a matt] he c be/ settle = himself4 ,:at all[ance ( "w to take daily w be treat$ ( 9 ! next *apt]4 ,,footnotes3 ,m ,see ,fig4 #a1 on page #cf4 ,n ,see page #agj4 ,o ,see page #ib4 ,,*apt] ,,xiii4 ,,:at ,,ex]cise ,,to ,,take ,,daily4 ,an endeavor has be5 made ?us f> to po9t out h[ wide-spread is ! lack ( g5]al bodily ex]cise among classes ^: vocations d n call ! muscles into play1 &1 aga91 h[ local & circumscrib$ is t action ev5 among ^? :o are engag$ 9 mo/ k9ds ( manual labor4 ,v>i\s simple ex]cises h be5 describ$ :i*1 if foll[$ /eadily & p]si/5tly1 w br+ size1 %ape1 & /r5g? to any desir$ muscles4 ,x may be well to gr\p 9 "o place a few movem5ts :i* w enable any "o to "k at once ab\t :at am\nt & sort ( "w is to be tak5 daily4 ,special endeavor w be made to s+le out su* movem5ts z w call = no exp5sive app>atus4 ,inde$1 mo/ ( ^! want no app>atus at all1 & h5ce w be )9 ! rea* ( all4 ,z x has be5 urg$ t ! s*ool is ! mo/ suitable place to accu/om *ildr5 to ! k9d & am\nt ( "w !y p>ticul>ly ne$1 a few ex]cises w fir/ be sugge/$ :i* any tea*] c le>n almo/ at once1 b :i* yet1 if fai?fully taught to pupils1 w soon be f\nd to take s little "t t1 in/ead ( int]f]+ ) o!r lessons1 !y w prove a positive aid4 ,?\gh p]haps imp]ceptible at ! outset1 9 a few ye>s1 ) advanc+ developm5t1 ! ga9 made w be f\nd n only to be decid$1 b ( ! mo/ gratify+ "*4 ,daily ,"w = ,*ildr54 ,suppose ! tea*] has a class ( fifty4 ,if ! aisles ( ! s*ool-room are1 z !y %\ld be1 at lea/ two feet wide1 let ! *ildr5 at ab\t ! middle ( ! morn+1 & aga9 ( ! aft]noon session1 /& 9 ^! aisles 9 r[s1 s t ea* two ( ! *ildr5 %all be ab\t six feet ap>t4 ,let ! fir/ ord] be1 t all heads & necks be held erect4 ,once ^! are plac$ 9 _! "r position1 all o!r p>ts ( _! bodies at once fall into place4 ,! simple/ way to insure ?is is to direct t e head & neck be drawn horizontally back1 ) ! *9 held ab\t an in* above ! level1 until !y are an in* or two back ( ! v]tical4 ,n[ raise ! h&s directly ov] ! head1 & z high z possible1 until ! ?umbs t\*1 ! palms ( ! h&s fac+ to ! front1 & ! elb[s be+ kept /raight4 ,n[1 )\t b5d+ ! elb[s1 br+ ! h&s d[nw>d 9 front t[>d ! feet z f> z c com=tably be done1 g5]ally at fir/ ab\t z l[ z ! knee1 tak+ c>e to keep ! knees !mselves absolutely /raight2 inde$1 if possible1 b[$ ev5 back4 ,n[ return ! h&s high ov] ! head1 & !n repeat1 say six times4 ,?is numb] twice a day = ! fir/ week w prove en\gh2 & x may be increas$ to twelve ! second week1 & ma9ta9$ at t numb] !reaft]1 c>e be+ tak5 to assure two ?+s3 "o1 t ! knees are nev] b5t2 ! o!r t1 aft] ! fir/ week1 ! h&s are gradually br\ght l[] d[n1 until !y t\* ! toes4 ,"s p]sons1 famili> ) ?is ex]cise1 c1 ) ! knees p]fectly firm & /raight1 lay ! :ole flat ( ! h&s on ! floor 9 front ( _! feet4 ,b aft] ! fir/ week1 rea*+ ! floor ) ! f+]-tips is en\gh = ! end s\ght1 :i* is1 namely1 to make ! pupil /& /raight on 8 feet1 & to remove all t5d5cy t[>d hold+ ! knees slightly b5t1 & s caus+ t weak1 %aky1 & sprung look ab\t ! knees1 s v common among p]sons ( all ages1 to give way to a prop] & graceful position4 ,let ! pupils n[ /& erect1 ?is "t ) backs n b5t =w>d1 b ) ! body absolutely v]tical4 ,raise ! h&s above ! head z be=e1 elb[s /raight1 till ! ?umbs t\*4 ,n[1 nev] b5d+ body or knees a hair's-bread?1 & keep+ ! elb[s unb5t1 br+ ! h&s sl[ly d[n1 n 9 front ?is "t1 b at ! sides j above ! knees1 ! little f+] & ! inn] edge ( ! h& alone t\*+ ! leg1 & ! palms fac+ /raight 9 front4 ,n[ notice h[ difficult x is to w>p ! %\ld]s =w>d ev5 an in*4 ,! *e/ is out1 ! head & neck are erect1 ! %\ld]s are held l[1 ! back v]tical & holl[$ 9 a little1 & ! knees /raight4 ,c>ry ! h&s sl[ly back ?r\gh ! same l9e till aga9 high ov] ! head4 ,!n br+ !m d[n to ! sides aga91 & d six ( ^! movem5ts twice ea* day ! fir/ week1 & twelve aft]w>d4 ,:ile ex]cises aim$ at any giv5 muscles h be5 m5tion$ else:]e1 any "o might foll[ !m all up until e muscle 0 %apely & /rong1 & /ill c>ry himself awkw>dly1 & ev5 9 a sl\*y & slov5ly mann]4 ,?is la/-nam$ ex]cise is directly int5d$ to obviate ?is4 ,if /eadily practis$1 x is "o ( ! v be/ kn[n ex]cises1 z x n only gives /r5g?1 b a f9e1 erect c>riage4 ,! :ole frame is s held t e vital organ has free scope & play-room1 & _! heal?i] & m vigor\s action is directly enc\rag$4 ,?is is "o "p1 inde$ ! *ief ex]cise1 9 ! ,we/ ,po9t]'s sett+-up drill2 & all :o h ev] se5 ! cadets at ! ,po9t w at once recall h[ admirably !y succe$ 9 acquir+ & reta9+ a h&some c>riage & manly mi54 ,to v>y ! "w a little1 & to br+ special developm5t to p>ticul> muscles1 n[ let ! pupil /& ) arms ei!r hang+ easily at ! sides1 or else held akimbo1 ! head & neck always erect1 ) ! heels ab\t f\r in*es ap>t1 & ! toes turn$ outw>d4 ,raise ! heels sl[ly (f ! floor1 ! soles & toes rema9+ firm on ! floor1 su/a9+ ! entire weight4 ,:5 ! heels are z high z possible1 hold !m !re a mom5t2 !n l[] sl[ly till ! :ole foot is on ! floor aga92 !n rise z be=e1 & s repeat twelve times twice a day ! fir/ week1 & !n tw5ty-five = ! foll[+ week1 cont9u+ ?is4 ,if ?is is n vigor\s en\gh :5 fifty1 aft] ! fir/ mon?1 are tri$1 x w be f\nd t n[ ?is "w is tell+ directly on ! size1 %ape1 & effectiv5ess ( ! feet & calves1 & on ! grace & spr+9ess ( ! /ep itself4 ,if any boy or girl wants to become a good jump]1 or to get decid$ aid 9 le>n+ to dance long & easily1 he or %e w f9d ?is a great help4 ,if !y ev5 practice x half an h\r a day1 !y w be none ! worse = x4 ,all ! "w ?us f> recomm5d$ "h c readily be done 9 two m9utes4 ,/&+ erect1 ) ! arms /ill akimbo1 & ! feet z be=e1 n[ b5d ! knees s z to /oop six or eight in*es1 !n rise to ! p]p5dicul>1 /oop aga91 & cont9ue ?is six times1 ! feet nev] leav+ ! floor4 ,?is /r5g!ns ! knees1 :ile ! front ( ! ?ighs get ! heavie/ "p ( ! "w1 ?\gh ! leg bel[ ! knee is do+ a good %>e4 7,x is n unlike ! ex]cise practis$ s assidu\sly by ,r[ell on ! tread-mill1 & :i* br\ght him su* magnific5t legs t he became *ampion p$e/rian ( ! _w47 ,by ! ?ird week ! numb] may be made tw5ty-five4 ,if among ! s*ol>s !re are "s :o are decid$ly weak1 tw5ty-five ( ^! ex]cises is ab\t ! limit4 ,= /rong1 he>ty boys1 twice z _m w prove ne>] ! m>k4 ,aft] two or ?ree mon?s ( tw5ty-five movem5ts z describ$ = e day1 fifty might be tri$ once by all ! pupils1 to see :e!r x is too sev]e1 & if n1 !n ma9ta9$ daily at ! maximum4 ,?us f> ! feet h n left _! p>ticul> position on ! floor4 ,n[ let ! pupil /& ) ! "r foot advanc$ ab\t twelve or fifte5 in*es1 sudd5ly ris+ on ! toes1 give a slight spr+1 & ?r[ ! left foot to ! front1 & ! "r back2 !n spr+ back z be=e1 & d ?is six times twice a day ! fir/ week1 to twelve ! second1 & twice z _m by ! end ( ! mon?4 ,?is calls ! same muscles into play z ! la/ ex]cise1 & br+s ! same developm5t1 b is a little m sev]e & vigor\s4 ,if /ill h>d] ?igh-"w is want$1 />t+ aga91 ) ! feet n ov] f\r in*es ap>t1 ?is "t d n raise ! heels at all1 b /oop d[n sl[ly1 z l[ z possible1 b5d+ ! knees greatly1 ( c\rse1 ! back1 h[ev]1 be+ held /raight all ! :ile4 ,!n rise to an erect position1 !n g d[n aga94 ,practis+ ?is ?ree times ea* morn+ & aft]noon at fir/1 may be foll[$ up ) six a week lat]2 & twelve by ! end ( ! mon?4 ,bett] "w ?an ?is = quickly giv+ size & /r5g? to ! ?ighs c\ld h>dly be devis$2 :ile1 z has be5 already not$1 sc>cely any muscles on ! :ole body are m ne$$ or us$ = ord9>y walk+4 ,/ill /&+ erect1 ) arms akimbo1 raise ! "r foot 9 front ab\t z high z ! left knee1 keep+ ! "r knee unb5t4 ,hold ! "r foot !re t5 seconds2 !n drop x2 !n raise x aga91 fully six times4 ,!n1 /&+1 d ! same ?+ ) ! left foot4 ,?is calls at once on ! muscles across ! abdom51 aid+ ! /oma* & o!r vital organs !re directly 9 _! "w4 ,?is "t raise ! foot equally high beh9d2 !n return x to ! floor & s cont9ue1 giv+ ea* foot equal "w to d4 ,! "u ?igh1 hip1 & lo9 are n[ 9 action2 & :51 lat] on1 !y become /rong1 _! own] w f9d h[ mu* easi] x is to run ?an x us$ to be1 & also t x has become m natural to /& erect4 ,! rate ( increase ( ^! la/ two ex]cises may be ab\t ! same z ! o!rs4 ,!re is n mu* left n[ ( ! t5 m9utes4 ,/ill1 if ! "w has be5 pu%$ promptly =w>d1 !re may /ill be a little "t4 ,h[ev]1 all ?ree ( ! k9ds ( "w sugge/$ = ! front ?igh ne$ n be practis$ at ! "o recess1 any "o suffic+ at fir/4 ,) head & neck aga9 erect1 & knees firm1 hold ! h&s out at ! sides & at arm's-l5g?1 & clasp ! h&s firmly toge!r1 z ?\gh try+ to squeeze a rubb] ball or o!r ela/ic sub/ance4 ,beg9n+ ) tw5ty ( ^! movem5ts1 fifty may be accompli%$ by ! end ( ! =tnight2 & by _! cont9uance bo? ! grip & ! %ape ( ! h& w be f\nd /eadily improv+4 ,clasp ! h&s toge!r ov] ! head4 ,n[ turn !m ov] until ! palms are upw>d1 or turn$ t[>d ! ceil+1 & /raight5 ! elb[s until ! h&s are z high ov] ! head z y c rea*4 ,:ile hold+ !m 9 ?is position1 be c>eful t !y are n all[$ to drop at all4 ,let ! s*ol> m>* ?ree or f\r times ar\nd ! room 9 ?is position4 ,x w soon be f\nd t no app>atus :atev] is necess>y to get q a l>ge am\nt ( ex]cise = ! corn]s ( ! %\ld]s4 ,9 ?is way1 :ile !re is an unwont$ /ret*+ ap>t ( ! ribs1 & op5+ up ( ! *e/1 ! draw+ 9 ( ! /oma* & abdom5 w be f\nd to correct incipi5t *e/ weakness1 half-brea?+1 & any t5d5cy t[>d indige/ion4 ,foll[+ up ! me?od1 n[ let ! class =m ar\nd ! side ( ! room1 /&+ ?ree feet ap>t1 & ab\t two feet f ! wall4 ,place ! h&s aga9/ ! wall1 j at a level ) & opposite to ! %\ld]s4 ,n[1 keep+ ! heels all ! "t on ! floor1 let ! body settle gradually =w>d until ! *e/ t\*es ! wall1 keep+ ! elb[s pretty ne> to ! sides1 ! knees nev] b5d+ a p>ticle1 & ! face held upturn$1 ! eyes look+ at ! ceil+ directly ov]head4 ,n[ pu% %>ply (f f ! wall until ! elb[s are aga9 /raight1 & ! body back at v]tical4 ,!n repeat ?is1 & cont9ue six times = ea* half ( ! day = ! fir/ week4 ,keep on until y rea* fifte5 by ! ?ird week1 & tw5ty-five by ! second mon?4 ,= exp&+ & deep5+ ! *e/1 help+ to poise ! head & neck s t !y w rema9 exactly :]e !y belong--9 an erect position--& = giv+ ! ma9 "p ( ! upp] back-arm q a difficult piece ( "w to d1 ?is w prove a capital ex]cise4 ,:oev] w make a specialty ( ?is "o =m ( ex]cise until !y daily take two or ev5 ?ree hundr$ su* pu%es1 w f9d t any t5d5cy he or %e may h to flatness or holl[ness ( *e/ w soon beg9 to decrease1 & w v likely disappe> altoge!r4 ,9 ?is la/ ex]cise mo/ ( ! weight 0 on ! feet1 ! h&s & arms su/a9+ ! re/4 ,if ! aisles are n ov] two feet & a half wide1 let ea* pupil /& betwe5 two opposite desks & place "o h& on ea*4 ,n[1 walk+ back ab\t ?ree or f\r feet1 8 h&s /ill re/+ on ! two desks1 let him1 keep+ 8 body rigid & knees unb5t1 b5d 8 elb[s & l[] 8 *e/ v gradually until x is ne>ly or q level ) ! desk tops1 !n sl[ly /raight5 up 8 arms1 & s raise 8 body aga9 to ! orig9al position4 ,?ree su* dips twice a day ! fir/ week1 five or six ! second1 & by ! end ( ! mon? t5 or twelve1 & t numb] !n ma9ta9$ /eadily1 w op5 & enl>ge ! *e/ mat]ially be=e ! ye> is out1 :ile at ! same "t do+ mu* to increase & /r5g!n ! upp] back-arm4 ,?is is h>d] "w ?an pu%+ aga9/ ! wall1 because ! h&s & arms n[ h to su/a9 a mu* great] portion ( ! weight ( ! body1 b x is correspond+ly bett] = ! *e/4 ,?us f> ex]cises h be5 describ$ call+ = no app>atus at all1 nor any?+ save a floor to /& on1 a wall to pu% aga9/1 two ord9>y s*ool desks1 & a fair degree ( resolution4 ,= *ildr5 "u t51 wood5 dumb-bells1 weigh+ "o p\nd ea*1 ought to be _h ( any wood-turn]1 & ought n to co/ ov] five c5ts apiece4 ,!re might be "o pair ( dumb-bells giv5 to ea* *ild1 or1 if ! class is l>ge1 !n a s+le dumb-bell = ea*1 & !y c\ld be di/ribut$ among two classes = dumb-bell ex]cises4 ,/&+ 9 ! aisles1 & ab\t five feet ap>t1 e *ild tak+ a dumb-bell 9 ea* h&1 keep+ ! knees unb5t & ! head & neck erect1 let !m raise or curl ! bells sl[ly until !y are up to ! %\ld]s1 ! f+]-nails be+ held upw>d4 ,!n l[]1 !n raise aga91 & s on t5 or twelve times ea* half-day = ! fir/ =tnight1 & d\ble t _m !reaft]4 ,?is tells pr9cipally on ! biceps or front ( ! upp] arm1 on ! front ( ! %\ld]1 & on ! pectoral muscles1 or ^? ( ! upp] front *e/4 ,:51 lat] on1 any pupil endeavors to pull himself up to 8 *91 he w f9d :at a l>ge %>e ( ! "w ^! muscles h to d4 ,in/ead ( ! "o-p\nd dumb-bells !n1 8 :ole body w be ! weight to be lift$4 ,aga91 let ! dumb-bells hang at ! sides4 ,raise !m sl[ly1 high up1 beh9d ! back1 keep+ ! elb[s /raight & ! arms p>allel4 ,aft] hold+ !m !re five seconds l[] !m2 d x aga91 & keep on1 t5 times twice a day at fir/1 mak+ x tw5ty 9 a =tnight1 & ?irty !reaft]4 ,?is "w w enl>ge t "p ( ! back ( ! upp] arm next to ! body1 & w also tell directly on ! :ole back ( ! %\ld]1 & on ! l>ge muscles on ! back j bel[ :]e ! arm jo9s x4 ,?is "t1 hold+ ! knuckles upw>d & ! elb[s /raight1 lift ! dumb-bells till level ) ! %\ld]s1 ! arms be+ ext5d$ sideways z if on a cross4 ,aft] hold+ !m up five seconds1 l[] !m2 !n raise !m b five or six times at ! fir/ lesson1 increas+ to tw5ty by ! end ( ! mon?1 & !n ma9ta9+ t numb]4 ,! corn]s ( ! %\ld]s are gett+ ! "w n[1 & by-&-by n only %apely %\ld]s w come f x1 b a noticeable increase ( ! bread? across ! %\ld]s4 ,?is "w may be v>i$ by rais+ ! arms p>allel 9 front until level ) ! %\ld]s1 !n l[]+1 & s cont9u+4 ,next raise ! two bells to ! %\ld]s2 !n1 fac+ ! ceil+1 pu% bo? up toge!r until !y are z high ov] ! head z possible2 !n l[]1 pu% up aga91 & cont9ue six times twice a day = ! fir/ week2 make ! twelve ! ?ird week & ! tw5ty ( ! fif?1 & !n keep at t4 ,! out] or m noticeable p>ts ( ! upp] back1 ! arms1 are busie/ n[2 & ?is ex]cise directly t5ds to enl>ge & /r5g!n !m1 & to add mat]ially to ! appe>ance ( ! arms4 ,b "o ex]cise m ne$ be m5tion$ "h4 ,/& erect2 n[ draw ! head & neck back ( ! v]tical all ( eight in*es1 until y face ! ceil+4 ,/>t+ ) ! dumb-bells high up ov] ! head1 keep+ ! elb[s /raight1 l[] ! dumb-bells sl[ly1 until n[ y are hold+ !m at arm's-l5g?1 ) y\r arms spread1 z on a cross4 ,!n lift !m up aga91 l[]1 & cont9ue4 ,if ?is does n spread ! *e/ op51 x w be h>d to f9d any?+ :i* w4 ,d ?is consecutively tw5ty times e day = a mon?4 ,t numb] w take sc>cely a m9ute to accompli%1 b ! little "o-p\nd bells w feel wondr\sly heavy be=e ! m9ute is ov]4 ,"h1 !n1 h be5 %[n q a v>iety ( ex]cises1 n only safe & simple b inexp5sive1 :i* c readily be adopt$ 9 any s*ool4 ,if !y are foll[$ up z fai?fully & /eadily z are ! o!r lessons1 !y _c fail to br+ decid$ & v welcome improvem5t 9 ! %ape & capacity ( all ! muscles1 & h5ce ( ! :ole body1 :ile x w g f> t[>d giv+ to all ! s*ol>s an erect & heal?y c>riage4 ,^! results alone w\ld delight _m a p>5t's he>t4 ,! mak+ ?is bran* ( in/ruction z compulsory z any o!r w\ld soon accu/om ! pupil to look = x z matt] ( c\rse4 ,if x 7 conduct$ ) _s1 x w\ld always be sure to prove int]e/+1 & v likely to s5d ! *ildr5 back to _! /udies mu* fre%] & bright] = ! tempor>y m5tal re/4 ,besides ^! ex]cises1 ! tea*]1 insi/+ on ! value ( an erect position 9 s*ool h\rs1 :e!r ! pupil be /&+ or sitt+1 & by inculcat+ ! value ( ?is1 w\ld soon f9d t ^! ef=ts 7 be+ rew>d$ by mak+ _m a crook$ girl or boy /raight1 & s less5+ _! *ance ( hav+ ei!r delicate ?roats or weak lungs4 ,c>e %\ld be tak5 t ! s*ool *airs h broad & com=table seats1 & t ! pupil nev] sits on a half ( ! seat or on ! edge ( x1 b f> back1 & on ! :ole ( x4 ,?is app>5tly small matt] w assi/ m>vell\sly 9 =m+ ! habit ( an erect position :ile sitt+4 ,"s tw5ty ye>s ago a ,mrs4 ,c>man1 ( ,bo/on1 devis$ a *air-back :i* %\ld j fit ! holl[ ( ! back :5 ! back 0 held erect1 z x %\ld be4 ,?is simple contrivance greatly enc\rag$ a good position 9 sitt+1 & c\ld well be made a "p ( ! /&>d *air 9 our s*ools4 ,a pad ( ! "r %ape1 hung on ! back ( ! *air1 w\ld effect ! same object4 ,! tea*]'s opportunity to "w m>k$ & p]man5t physical b5efit to e pupil "u h] *>ge1 by daily & /eadily foll[+ up mo/ or ei!r ( ! above ex]cises1 or ( "s sub/antially equival5t1 c sc>cely be ov]-e/imat$4 ,! ex]cises /r5g!n ! po/ures1 :e!r sitt+ or /&+4 ,:5 a tea*] insi/s on hav+ h] *ildr5 erect = six h\rs out ( ! tw5ty-f\r1 & makes pla9 to ea* "o ! value ( be+ /raight1 & ! self-respect x t5ds directly to enc\rage1 !re ne$ be no great fe> t ! rema9+ wak+ h\rs w make any *ild crook$4 ,x is 9 s*ool g5]ally t ! mis*ief ( w>p+ & crook+ is done2 & h5ce !re1 ( all places1 w\ld be ! mo/ appropriate place = ! undo+ ( x4 ,dumb-bells ( b a p\nd ea* h be5 m5tion$ "h s f>4 ,su* w\ld be fitt+ = pupils "u t5 ye>s ( age4 ,= all old] pupils ! same "w ) two-p\nd bells w prove g5]ally vigor\s en\gh2 & :oev] wi%es to judge :at ^! light weights c d 9 a %ort "t %\ld exam9e ! results ( ,dr4 ,s>g5t's ex]cises ) !m & o!r light app>atus at ,b[do9 ,college 7see ,app5dix ,,ii474 ,^? :o are already decid$ly /rong c ( c\rse try l>g] bells2 b x is a/oni%+ h[ soon ^? ( only two p\nds seem to gr[ heavy1 ev5 to ^? :o laugh at !m at fir/4 ,( c\rse1 all ! "w be=e describ$ _c be gone ?r\gh ) 9 t5 m9utes 9 mid-morn+1 or ev5 9 ! tw5ty ( ! morn+ & aft]noon sessions comb9$2 b mu* ( x c3 & an advantage ( nam+ too mu* is t x enables ! tea*] to v>y ! "w f day to day1 & s1 :ile effect+ ! same results1 prev5ts any?+ l monotony4 ,z ! mon?s g by1 & x is f\nd t ! weak] ones h noticeably improv$1 & all are n[ capable ( cr$itable p]=mances at ^! v>i\s ex]cises1 !y may be c>ri$ safely on to ! gymnasium--t is1 if ! s*ool is =tunate en\gh to possess "o4 ,x is b a p>tially equipp$ s*ool :i* is n provid$ ) a good-siz$1 well-v5tilat$ room1 say ( =ty or fifty feet squ>e 7& "o fifty by a hundr$ w\ld d f> bett]71 fitt$ up ) ! simpl] gymna/ic appliances4 ,n[ ! tea*]1 if up to 8 "w1 c r5d] ev5 m valuable assi/ance ?an be=e1 by /&+ by ! pupil1 z he or %e attempts ! simple/ /eps on ! p>allel b>s1 or ! r+s1 or ! high b>s1 ! pulley-weights1 or ! horizontal b>2 con/ant explanations are to be giv5 h[ to advance1 & sett+ ! example1 detect+ defects & correct+ !m on ! spot1 & all ! :ile be+ ready to cat* ! pupil & prev5t him or h] f fall+4 ,an in/ructor soon f9ds t ! pupils progress z rapidly z !y did 9 ! light] prep>atory "w1 :ile n[ !y are ent]+ on a field :i*1 if fai?fully cultivat$1 ?\gh = only ! same brief int]vals daily1 w lat] on insure a class ( /rong1 heal?y1 %apely1 & symmetrical boys or girls1 /rong ( arm & fleet ( foot1 famili> ) :at !y c d1 & kn[+ :at is n to be attempt$4 ,mu*1 inde$ ! great] "p1 ( ! good to be d]iv$ f ! gymnasium w\ld h come f /eadily adh]+ to ! ex]cises above po9t$ out1 s t ev5 ) no gymnasium excell5t progress c be _h2 b results come quick] 9 ! gymnasium1 & ! place invites great] fre$om ( action4 ,9 t5 m9utes 9 ! morn+1 = in/ance1 ?irty or =ty boys or girls c\ld1 foll[+ "o ano!r promptly1 walk 7on _! h&s7 ?r\gh ! p>allel b>s ) ! elb[s unb5t1 ! head ( ! l9e cross+ at once to ! high b>s1 & walk or advance ?r\gh !m1 fir/ hold+ ! weight on "o h& & !n on ! o!r1 !n turn+ to ! horizontal b> & vault+ ov] x4 ,if ! re> ( ! l9e is n yet ?r\gh ! =w>d walk on ! p>allels1 ^? at ! head c\ld take a sw+ on ! r+s4 ,next1 !y c\ld walk backw>d ?r\gh ! p>allels1 !n ?r\gh ! high b>s2 !n vault aga91 sw+ aga91 & !n try ! p>allels anew--?is "t jump+ =w>d1 or advanc+ bo? h&s at once1 ! arms ( c\rse be+ held rigidly /raight4 ,!n turn+ to ! high b>s1 !y c\ld jump or advance ?r\gh !m1 spr++ =w>d ) bo? h&s at once1 vault aga91 ! b> hav+ mean:ile be5 rais$1 & ei!r try ! r+s aga9 or re/ a mom5t1 & !n jump backw>d ?r\gh ! high b>s4 ,a little foot-"w1 = a m9ute or two rema9+1 w\ld make a good conclusion4 ,) ! h&s clos$ & elb[s b5t1 ! body & arms held almo/ rigid1 ! neck well back1 & ! head up1 let ! column n[ />t (f ar\nd ! room on an easy trot1 ea* /epp+ z noiselessly z possible1 & no heel t\*+ ! floor4 ,a m9ute ( ?is at a lively pace w be abundant at fir/2 & z ! legs gradually get /rong1 & ! brea?+ improves1 ! run c be ei!r made fa/] or long]1 or bo?4 ,z ! pupils began to gr[ /eadi]1 ) _! h&s on ! b>s !y c\ld next sw+ _! feet back & =?1 & jump ) _! h&s z !y sw+ =w>d2 !n1 lat]1 c\ld jump =w>d z ! feet are swung backw>d1 & backw>d z ! feet are swung =w>d4 ,! vault+-b> = ! boys mean:ile may /eadily rise1 peg aft] peg2 &1 :5 pr(ici5cy is rea*$ ) two h&s1 "o-h& vault+ may be tri$1 & ! b> gradually rais$ z be=e1 ! tea*] always /&+ ne> ! vault]4 ,! sw++ on ! r+s1 in/ead ( be+ any long] simple /raight-arm "w1 ) ! body hang+ ne>ly d[n1 c n[ be done ) ! elb[s b5t mu* ( ! "t1 ! knees be+ curl$ up t[>d ! *9 z ! sw+] goes backw>d4 ,aft] two mon?s ( /raight-arm "w on ! p>allel b>s1 ev5 ! girls may n[ try ! same ex]cises !y did ) _! arms :5 /raight1 save t n[ !y %\ld always keep !m b5t at ! elb[s4 ,?is w come h>d ev5 yet1 & mu/ be tri$ ) c>e4 ,^! are ! well-kn[n dips1 foll[$ up little by little1 & mon? aft] mon?4 ,by-&-by ^! ex]cises w come z easy z 0 ! /raight-arm "w4 ,to all1 or ne>ly all1 ! high b> "w %\ld n[ be done ) b5t elb[s1 :ile ! vault+ %\ld1 say by ! end ( ! ye>1 be ne>ly at %\ld] height = ea* pupil1 & ev51 = _m ( !m1 t high ) "o h&4 ,! runn+ %\ld h improv$ correspond+ly1 s t five m9utes ( x at a respectable pace1 say at ! rate ( a mile 9 sev5 m9utes1 w\ld n tr\ble ! girls1 & ev5 t5 m9utes ( x n di/ress ! boys4 ,n[1 :at h ^! few ex]cises done = ! muscles & _! own]s8 ,well1 ! /raight-arm "w on ! p>allels1 by ?r[+ ! :ole weight on ! h&s1 told directly on ! upp] back-arm1 :ile ! dips br\ght ! same region into mo/ vigor\s action1 & at ! same "t op5$ & /r5g!n$ ! front ( ! *e/ v m>k$ly1 t5d+ to set ! %\ld]s back1 & enl>g+ ! *e/1 & h5ce ! lung-room z well4 ,! high-b> "w told equally ^u ! biceps muscles1 or ^? ( ! front ( ! upp] arm1 & likewise on ! front ( ! %\ld]s4 ,! vault+ made ! vault] spr+y1 & /r5g!n$ 8 ?ighs & calves mat]ially1 & 8 abdom9al muscles some:at1 :ile ! m advanc$ "w on ! r+s br\ght bo? ! biceps & abdom9al muscles into mo/ en]getic play4 ,! runn+ 0 excell5t = ! entire legs & ! abdom9als1 :ile z a lung-exp&] x is difficult to equal4 ,^? pr(ici5t at ^! few ex]cises1 if !y h he$$ ! endeavors made to secure at all times an erect & easy c>riage ( ! body1 ne$ b "o m ?+4 ,) regul> & s5sible habits ( eat+1 sleep+1 dress+1 & ba?+1 !y w\ld be almo/ c]ta9 to be at once well & /rong4 ,! ?+ want$ is daily con/itutional out-(-doors ex]cise2 :e!r tak5 afoot1 on horseback1 or at ! o>1 x matt]s little1 s long z x is vigor\sly tak5 & fai?fully p]si/$ 91 9 all wea!rs4 ,?is gu>antees t pure & brac+ air %all be _h1 breaks up ! ?read ( ! day's ?\ghts1 re/s ! m9d1 & quickly refits x = new "w4 ,?is alone gives ! full deep brea?+1 & ! heal?y tire ( ! muscles4 ,x furni%es con/antly v>y+ sc5e1 ) ne$$ eye & e> gymna/ics--9 %ort1 ev]y?+ :i* is ! rev]se ( t quiet1 s$5t>y1 plodd+ life ov] books or pap]s1 read too (t5 9 poorly light$ (fices4 ,home ex]cise1 !n1 ) ! out-(-door life1 w comb9e to tone u up1 to invigorate our p]sons1 & to keep (f ei!r m5tal or physical exhau/ion & disord]4 ,! above "w1 foll[$ up assidu\sly1 ought to br+ 9 its tra9 heal?1 symmetry1 a good c>riage1 buoyant spirits1 & a fair %>e ( n]ve & agility4 ,b _m a "y man is n cont5t ) m]ely ^!2 he wants to be v /rong4 ,he is already at or ne> 8 majority4 ,he is q /rong1 p]haps1 9 "s ways1 b 9 o!rs is pla9ly defici5t4 ,:at ought he to d8 ,daily ,ex]cise = ,"y ,m54 ,on ris+1 let him /& erect1 brace 8 *e/ firmly out1 &1 brea?+ deeply1 curl dumb-bells 7ea* ( ab\t "o-fifte5? ( 8 own weight7 fifty times )\t /opp+4 ,?is is biceps "w en\gh = ! e>ly morn+4 ,!n1 plac+ ! bells on ! floor at 8 feet1 & b5d+ 8 knees a little1 & 8 arms none at all1 rise to an upright position ) !m fifty times4 ,! lo9s & back h _h _! turn n[4 ,aft] ano!r m9ute's re/1 /&+ erect1 let him lift ! bells fifty times z f> up & out beh9d him z he c1 keep+ elb[s /raight1 & tak+ c>e1 :5 ! bells rea* ! highe/ po9t beh9d1 to hold !m /ill !re a mom5t4 ,n[ ! "u side ( 8 arms1 & ab\t ! :ole ( ! upp] back1 h _h _! "w4 ,next1 />t+ ) ! bells at ! %\ld]s1 pu% !m up high ov] ! head1 & l[] fifty times cont9u\sly4 ,n[ ! out] "p ( ! upp] arms1 ! corn]s ( ! %\ld]s1 & ! wai/ h all _h active duty4 ,f9ally1 aft] ano!r m9ute's re/1 />t ) ! bells high ov] ! head1 & l[] sl[ly until ! arms are 9 ab\t ! position !y w\ld be on a cross1 ! elb[s be+ always kept unb5t4 ,raise ! bells to height aga91 !n l[]1 & s cont9ue until y h done t51 c>e be+ tak5 to hold ! head six or m in*es back ( ! p]p5dicul>1 & to /eadily face ! ceil+ directly ov]head1 :ile ! *e/ is swell$ out to its utt]mo/4 ,re/ half a m9ute aft] do+ t51 !n d t5 m1 & s on till y h accompli%$ fifty4 ,?is la/ ex]cise is "o ( ! be/-kn[n *e/-exp&]s4 ,n[ t ^! five sorts ( "w are ov]1 few muscles above ! wai/ h n _h vigor\s & ample "w1 ! lungs !mselves h _h a spl5did /ret*1 & y h n sp5t ov] fifte5 m9utes on ! :ole op]ation4 ,if y want to add a little h& & =e>m "w1 cat* a broom-/ick or /\t cane at or ne> ! middle1 &1 hold+ x at arm's-l5g?1 twi/ x rapidly f side to side a hundr$ times ) "o h&1 & !n ) ! o!r4 ,9 ! late aft]noon a five-mile walk on ! road1 at a f\r-mile pace1 ) ! /ep incl9$ to be %ort1 ! knees b5t b little1 & ! foot pu%+ h>d] ?an usual z x leaves ! gr\nd--?is w be f\nd to br+ ! legs & lo9s no inconsid]able ex]cise2 all1 9 fact1 t !y w probably ne$4 ,if1 %ortly be=e b$time ea* ev5+1 ! y\?1 aft] he has be5 work+ z above1 say = a mon?1 w1 9 light clo!s & any old & easy %oes1 run a mile 9 ab\t sev5 m9utes & a half1 &1 a little lat]1 "u ! sev5 m9utes1 or1 ?ree nights a week1 make ! di/ance two miles ea* night1 !re w soon be a life & vigor 9 8 legs :i* us$ to be unkn[n2 & if six mon?s ( ?is "w br+s a :ole in* m on ?igh & calf1 x is only :at might h be5 expect$4 ,= /ill m rapid & decid$ advance1 an h\r at ! gymnasium dur+ ! latt] "p ( ! morn+1 half ( x at ! r[+-weights1 s ?ick5+ & /\t5+ ! back1 & ! o!r half at dipp+ & o!r half-arm "w on ! p>allel b>s--s spread+ & enl>g+ ! *e/ & /\t5+ ! back-arms--^! w increase ! developm5t rapidly1 & w %>p5 ! appetite at a correspond+ rate4 ,b x mu/ be real "w1 & no dawdl+ or "t lo/4 ,few "y m5 9 any active employm5t1 h[ev]1 c sp>e ?is morn+ h\r4 ,/ill1 )\t x1 if !y w foll[ up ! be=e-breakfa/ "w1 ! walk+ 9 ! fa%ion nam$1 & ! runn+1 !y w soon f9d "t en\gh = ?is mu*1 & mo/ satisfactory results 9 ! way ( improv$ heal? & increas$ /r5g? z well4 ,inde$1 x w = mo/ "y m5 prove ab\t ! "r am\nt to keep !m ton$ up & ready = _! day's "w4 ,if !y desire great developm5t 9 any special l9e1 let !m select "s ( ! ex]cises describ$ 9 ! previ\s *apt]1 z aim$ to effect su* developm5t1 & practice !m z assidu\sly1 if ne$ be1 z ,r[ell did 8 tread-mill "w = 8 legs4 ,daily ,ex]cise = ,wom54 ,& :at %\ld ! girls & wom5 d ea* day8 ,) two-p\nd wood5 dumb-bells at fir/1 let !m1 be=e breakfa/1 g ?r\gh tw5ty-five movem5ts ( ea* ( ! five sorts j describ$ = "y m54 ,aft] six weeks or two mon?s !y c increase ! numb] to fifty1 &1 if ?is does n br+ ! desir$ increase 9 size1 & /r5g? ( arm & *e/ & back1 !n !y c try dumb-bells weigh+ f\r or five p\nds ea*4 ,out-(-doors1 ei!r 9 ! latt] "p ( ! morn+ or aft]noon1 if !y w1 9 broad1 easy %oes1 walk = "o h\r1 n at any li/less two-mile pace1 b at fir/ z fa/ z !y com=tably c1 & !n gradually increas+ until 9 a =tnight or m !y c make sure ( ?ree miles & a half at lea/1 if n ( f\r miles )9 ! h\r1 & w obs]ve ! way ( /epp+ j sugge/$ to ! m51 !y w get ab\t walk+ en\gh4 ,& if once 9 a:ile1 e ,saturday1 = in/ance1 !y make ! walk all ( five or six miles1 gett+1 if city ladies1 q out into ! suburbs & back1 !y w be surpris$ & gratifi$ at ! great] ease ) :i* !y c walk n[ ?an =m]ly1 & at _! fre%ness at ! end4 ,rec5t reports f ,india say t ,engli% ladies !re (t5 sp5d two or ?ree h\rs daily 9 ! saddle4 ,e ,am]ican lady :o c manage to ride t mu*1 or half ( x1 & at a /rong1 brisk pace1 w soon h a heal? & vigor almo/ unkn[n among our wom5 & girls to-day4 ,if walk+ & horseback p>ties1 in/ead ( be+1 z n[1 well-nigh unhe>d ( among our girls1 7 e-day affairs1 & !re 0 n a po9t ( int]e/ )9 t5 miles :i* e girl1 & woman too1 did n "k well1 x w\ld prove a b5efit bo? to !m & to ! next g5]ation :i* w\ld be almo/ incalculable4 ,girls %\ld also le>n to run4 ,few ( !m are ei!r easy or graceful runn]s2 b x is an accompli%m5t quickly le>n$2 & begun at a %ort di/ance & sl[ jog1 & cont9u$ until ! girl ?9ks no?+ ( runn+ a mile 9 sev5 m9utes1 & t )\t once t\*+ a heel to ! gr\nd1 x w d m ?an almo/ any o!r kn[n ex]cise to make h] graceful & easy on h] feet1 & also to enl>ge & /r5g!n h] lungs4 ,a roomy s*ool-y>d1 a bit ( lawn1 or a gymnasium-track1 ei!r ( ^! is all ! place ne$$ 9 :i* to le>n ?is n[ almo/ obsolete accompli%m5t4 ,! gymnasium is p]haps ! be/ place1 z !re !y c we> co/umes :i* d n imp$e fre$om ( movem5t4 ,if besides ^! ?+s ! girl or woman w det]m9e t1 z mu* z possible ( ! "t ea* day 9 :i* %e is sitt+ d[n1 %e w sit ) head & neck up1 trunk erect1 & ) %\ld]s l[1 & t :5ev] %e /&s or walks %e w at all times be upright1 %e w %ortly f9d t %e is gett+ to be f> /raight] ?an %e 01 &1 if %e has a l>g] & f9] *e/ ?an =m]ly1 x w be no?+ /range1 = %e has simply be5 us+ "o ( ! means to get x4 ,if a /ill great] v>iety ( daily "w is desir$1 %e c select x f ,*apt] ,,xii42 ! ex]cises on ! pulley-weights & on ! app>atus sket*$ 9 ,fig4 #h be+ especially desirable4 ,daily ,ex]cise = ,bus9ess ,m54 ,& :at daily "w %all ! bus9ess man take8 ,8 aim is n to lay on muscle1 n to become equal to ?is or t a?letic feat1 b simply to s ex]cise z to keep 8 entire physical & m5tal ma*9]y 9 good work+ ord]1 & himself equal to all dem&s likely to be made on him4 ,fir/ he1 l ! "y man or ! woman1 %\ld make sure ( ! t5 or fifte5 m9utes' "w be=e breakfa/4 ,n ?r\gh ! long day aga9 w he be likely to h ano!r good opportunity = physical ex]cise1 at lea/ until ev5+1 & !n he w plead t he is too tir$4 ,b 9 ! e>ly morn+1 fre% & re/$1 & ) a few m9utes at 8 disposal1 he c1 z ,bryant did1 )\t s]i\s or viol5t ef=t1 "w himself great b5efit1 ! good effect ( :i* w /ay by him all ! day4 ,if he has 9 8 room ! few bits ( app>atus sugge/$ 9 ! *apt] on ,home ,gymnasiums1 he w be bett] (f ?an ,bryant 01 9 t he c h a f> wid] range ( ex]cise1 & t all ready at h&4 ,let him fir/ devote two or ?ree m9utes to ! /rik+-bag4 ,fac+ x squ>ely1 ) head back & *e/ well out1 let him /rike x a succession ( vigor\s bl[s1 ) left & "r fi/s alt]nat+1 until he has done a hundr$ 9 all4 ,if he has hit h>d & ) _s1 he is puff+ freely n[1 8 lungs are fully exp&$1 8 legs h _h a deal ( spr++ ab\t to d1 & 8 arms & *e/ h be5 busie/ ( all4 ,?is bag-"w is really sup]b ex]cise1 & if once or twice1 lat] 9 ! day1 say at "o's place ( bus9ess1 or at home aga9 9 ! ev5+1 he w\ld take "s m ( x1 he w\ld f9d fret1 discom=t1 & indige/ion fly+ to ! w9ds1 & 9 _! place buoyancy & exhil>ation ( spirits to :i* too _m m5 h long be5 /rang]s4 ,next grasp ! h&les 9 ,fig4 #h & be> d[nw>d1 z describ$ on page #bdi4 ,repeat ?is "w = ab\t two m9utes1 /&+ all ! "t ?or\ghly erect4 ,:e!r ! sp>r+ left any "p ( y\r *e/ unfill$ or n1 e air-cell is exp&$ n[1 :ile y _c fail to be pleas$ ) ! ?or\gh way 9 :i* ?is simple contrivance does its "w4 ,c>e %\ld ( c\rse be tak5 t ! air brea!d dur+ ^! ex]cises is pure & fre%4 ,n[ use ! dumb-bells two or ?ree m9utes4 ,let !m weigh n ov] "o tw5ty-fif? ( y\r own weight4 ,fir/1 ) head & neck a trifle back ( v]tical1 & ! *e/ held out z full z possible1 curl ! bells1 or lift !m f d[n at arm's-l5g? until y h drawn !m close up to ! %\ld]s1 ! f+]-nails be+ turn$ upw>d4 ,l[] aga9 & repeat until y h done tw5ty-five1 ! *e/ be+ always out4 ,! biceps muscles1 or ^? ( ! front upp] arm1 & ( ! front ( ! %\ld]s & *e/1 h be5 busy n[4 ,next1 />t+ ) ! bells at y\r %\ld]s1 pu% bo? at once /eadily up ov] y\r head z high z y c rea*1 & cont9ue till tw5ty-five are accompli%$4 ,! back-arms1 corn]s ( ! %\ld]s1 & ! wai/ h n[ _h _! turn4 ,fac+ ! pulley-weights 7,fig4 #d71 & /&+ ab\t two feet f !m1 cat* a h&le 9 ea* h&4 ,keep+ ! elb[s /iff1 draw fir/ "o h& & !n ! o!r 9 a horizontal l9e until y\r h& is ab\t eighte5 in*es beh9d y1 ! body & legs be+ at all times held rigidly erect1 & ! *e/ well out4 ,cont9ue ?is until y h done fifty /rokes ) ea* h&4 ,?is is excell5t = ! back ( ! %\ld]s--inde$ = ne>ly ! entire back above ! wai/4 ,aga91 ) back to ! pulley-weights1 hold ! h&les high ov] ! head1 & lean+ =w>d ab\t a foot1 keep+ ! elb[s unb5t1 be> ! h&les directly d[nw>d 9 front ( y1 & s d tw5ty-five4 ,besides ^! few ?+s1 or mo/ ( !m1 put ! b> 7,fig4 #c7 9 ! upp] place1 &1 cat*+ x ) bo? h&s1 j sw+ back & =?1 at fir/ = half a m9ute1 aft]w>d long]1 always hold+ ! head well back4 ,?is is capital at /ret*+ ! ribs ap>t & exp&+ ! *e/4 ,if ! above ex]cises seem too h>d at fir/1 beg9 ) half z mu*1 or ev5 less1 & "w gradually up until ! numb] nam$ c be easily done4 ,if1 once 9 mid-morn+ & aga9 9 mid-aft]noon1 ! man1 "r 9 8 /ore or (fice1 w turn = two or ?ree m9utes to 8 dumb-bells1 & repeat :at he did ) 8 home pair 9 ! morn+1 he w f9d ! re/ & *ange mo/ refre%+4 ,b 9 any case1 :e!r he does s or n1 e man 9 ?is c\ntry ^: life is 9-door ought to s divide 8 "t t1 come :at may1 he w make sure ( 8 h\r out-(-doors 9 ! late aft]noon1 :5 ! day's "w is ne>ly or q done4 ,if he mu/ get up e>li]1 or get to 8 "w e>li]1 or "w fa/] :ile he does "w1 no matt]4 ,! prize is well wor? any su* sacrifice1 & ev5 five times x4 ,em]son well says1 ,! fir/ weal? is heal?1 & no pa9s %\ld be sp>$ to secure x4 ,lose x a:ile & see4 ,ex]cise vigor\sly t h\r afoot1 or horseback1 or on ! wat]1 mak+ sure t dur+ x y utt]ly ignore y\r bus9ess & usual ?\ghts4 ,walk less at fir/1 b soon d y\r f\r miles 9 ! h\r1 & !n /ick to t1 ( c\rse hav+ %oes 9 :i* x is easy to walk1 & be=e long ! good appetite ( boyhood w return1 food ta/e z x (t5 has n done = ye>s1 s\nd sleep w be sur]1 & new life & ze/ w be infus$ into all t y d4 ,let e man 9 ?is c\ntry :o lives by bra9-"w get ?is daily con/itutional at all haz>ds1 & x w d m to secure to him future ye>s ( heal? & usefulness ?an almo/ any?+ else he c d4 ,x w be obs]v$ t !re is no?+ sev]e or viol5t 9 any ( ^! ex]cises sugge/$ = m5--no?+ t old or "y may n take ) l advantage4 ,! :ole idea is to po9t out a pla9 & simple plan ( ex]cise1 :i*1 foll[$ up fai?fully1 w make s\nd heal? almo/ c]ta91 & :i* is easily )9 ! rea* ( all4 ,daily ,ex]cise = ,consumptives4 ,& :at %\ld ^! p d8 ,if !re is "o good lung left1 or a goodly portion ( two1 !re is mu* :i* !y c d4 ,be=e breakfa/ !y ne$ to be m c>eful ?an o!rs because ( _! poor] circulation4 ,/ill1 9 a w>m & com=table room !y c "w to advantage ev5 !n4 ,9 mo/ in/ances consumptives h n l>ge en\gh *e/s4 ,/ripp$ to ! wai/1 !re is f\nd to be a flatness ( ! upp] *e/1 a lack ( dep? /raight ?r\gh f brea/bone to sp9e2 & ! gir? ab\t ! *e/ itself1 & especially at ! l[] "p ( x1 is (t5 two or m in*es less ?an x is 9 a well-built p]son ( ! same height4 ,n[1 to we$ out ^! defects1 to swell up & enl>ge ! *e/1 & br+ x prop] bread?1 & dep?1 & fulness1 ?is w g f> t[>d insur+ heal?y & vigor\s lungs4 ,& h[ is ?is done8 ,/&+ "u ! h&les 9 an appliance l t repres5t$ 9 ,fig4 #h1 hold+ ! body rigidly erect1 ! *e/ out1 ! knees & elb[s unb5t1 be> ! two h&les d[nw>d on ei!r side ( y until ! h&s are z if ext5d$ on a cross1 us+ only v light weights at fir/4 ,l[] ! weights aga91 !n be> d[n aga91 & s d t54 ,j z y be> d[n ea* "t1 inflate ! lungs to _! utmo/1 & hold ! air 9 !m until y h l[]$ ! weights aga94 ,re/ ab\t a m9ute1 !n d t5 m1 & a little lat] t5 m4 ,?is w be en\gh be=e breakfa/ "w ! fir/ week4 ,at breakfa/1 & :5ev] sitt+ d[n ?r\gh\t ! day1 det]m9e to d two ?+s--to sit f> back on y\r *air1 & to sit at all times upright4 ,no matt] h[ _m times y =get or fail1 ev5 if a ?\s&1 keep try+ until ! erect po/ure becomes habitual4 ,?is po9t once rea*$1 y h accompli%$ a great ?+--"o :i* may aid n a little to save y\r life4 ,next1 ab\t an h\r aft] breakfa/1 />t out = an easy walk4 ,go+ quietly at fir/1 ! head held1 if any?+1 back ( ! v]tical1 & ! /ep %ort & spr+y2 quick5 lat] into a lively pace1 &1 hold+ t z long z y com=tably c1 return to y\r room4 ,if y\r sk9 is moi/1 d n hesitate a m9ute1 b /rip at once1 & ) co>se t[els rub y\r sk9 till x is ?or\ghly r$ all ov]1 & !n put on dry "u-clo?+4 ,if y !n feel l tak+ a nap1 take x4 ,:5 well re/$1 d ?irty m /rokes at ! pulley-weights4 ,9 ! aft]noon try m walk+1 or "s horseback "w if y c get a /e$ ) any da% 9 him4 ,aft] y are ?r\gh1 !n m weight "w4 ,f9ally1 j be=e retir+1 take ano!r turn at ! weights4 ,aft] ! fir/ week run ! weight "w up to fifty at a "t1 & increase ! out-door di/ance cov]$ bo? morn+ & aft]noon1 be+ sure to g 9 all wea!rs1 & to eat & sleep all y com=tably c4 ,v>y ! 9-door "w also some:at4 ,9 addition to ! ex]cise on ,fig4 #h1 practice n[ an equal numb] ( /rokes daily on ! appliance describ$ z ,fig4 #i1 & 9 ! fa%ion describ$ on page #bdi4 ,aft] ! fir/ =tnight try hang+ by ! two h&s on ! horizontal b> & sw++ lightly back & =?4 ,be=e breakfa/1 be=e d9n]1 be=e supp]1 & j be=e retir+1 take a turn at ?is sw++4 ,( x1 & ! "w on ! two sorts ( pulley-weights1 a weak-lung$ p]son c sc>cely d en\gh4 ,^! op5 ! ribs ap>t1 broad5 & deep5 ! *e/1 & inflate ! lungs--! v ?+s ! consumptive ne$s4 ,! out-door "w secures him or h] ample good air1 vigor\s ex]cise1 & frequ5t *ange ( sc5e4 ,on ! value ( ?is good air1 or r ( ! dang] ( bad air1 he> ,lang5beck1 ! great ,g]man anatomi/3 ,i am sure n[ ( :at ,i suspect$ long ago1 viz41 t pulmon>y diseases h v little to d ) intemp]ance1 99 99 99 & mu* less ) cold wea!r1 b are ne>ly exclusively 7if we except tub]cul\s t5d5cies inh]it$ f bo? p>5ts1 ,i say q exclusively7 produc$ by ! brea?+ ( f\l air4 ,?is out-door "w %\ld also be /eadily increas$ until ! half-h\r's li/less walk at fir/ becomes six or eight miles be=e d9n]1 & z mu* m be=e supp]4 ,f breakfa/ to supp] "o c h>dly be ex]cis+ out-(-doors too mu*2 & /eadily call+ on ! he>t & lungs 9 ^! v favorable ways1 increas$ vigor & p[] are only :at might h reasonably be5 look$ =4 ,z ! mon?s roll on1 & ?is /eady "w1 direct$ "r to ! weak spots1 has /r5g!n$ & t\gh5$ y1 n[ put l>g] weights on ! ,fig4 #h appliance1 & also increase ! numb] ( /rokes until y d a ?\s& or ev5 two ?\s& daily--head & body always be+ held erect1 & full brea?+ a con/ant accompanim5t4 ,?is mak+ a specialty ( ^! *e/-exp&+ ex]cises1 none ( :i* are sev]e or viol5t1 b :i* are /ill vigor\s en\gh1 & ! abundance ( heal?y & active out-door life1 are sure to br+ good fruits 9 ?is battle :]e ! /ake is no less ?an "o's own life4 ,!y are rational & vigor\s means1 aim$ directly at ! weak "p1 &1 ) good air1 good food1 *e]ful fri5ds1 & ample sleep1 w (t5 "w m>vels1 :]e ! fill+ ! /oma* ) a :ole apo!c>y %op ( nause\s oils & o!r m$ic9es has :olly fail$ to br+ ! relief s\ght4 ,^! ex]cises tak5 by a man already heal?y at once tone him up & invigorate him1 until he beg9s to h some?+ ( ! feel+ ( ! /urdy pione]1 z describ$ by ,dr4 ,mit*ell4,p ,& if ! delicate p]son tries ! same means1 us+ !m judici\sly & c>efully1 x is b natural t he %\ld f9d simil> results4 ,"s ye>s ago ,dr4 ,g----1 ( ,bo/on1 %[$ u a photograph ( himself tak5 sev]al ye>s previ\sly4 ,! %\ld]s 7 w>p$ =w>d1 ! *e/ look$ flat1 almo/ holl[1 & ! face & g5]al appe>ance sugge/$ a delicate man4 ,he said he incl9$ to be consumptive4 ,well1 by practis+ brea?+1 n on an ord9>y bl[+-ma*9e1 :]e y empty y\r lungs ( ab\t all t is 9 !m1 b on an inspiromet]1 f :i* in/ead y inhale e in* ( air y c1 & by practis+ vigor\s work+ ( 8 diaphragm1 he _h s exp&$ 8 lungs t he c\ld inhale ?ree hundr$ & eighty cubic in*es ( air at "o brea?6 ,c]ta9ly ! dep? ( 8 *e/ at ! lat] p]iod 0 some?+ a/\nd+1 x be+1 z ne>ly z we c\ld judge )\t calip]s1 all ( f\rte5 in*es ?r\gh1 directly f brea/bone to sp9e1 :ile x 0 a /rik+ly broad *e/ z well4 ,b an ev5 m a/oni%+ feature 0 ! trem5d\s p[] ( 8 voice4 ,he said t at ! end ( half an h\r's public s++ ) ! op]a s+]s 7= he 0 skill$ at t71 :ile !y w\ld be hot & p]spir+ he 0 only j w>m+ up & gett+ ready = 8 "w4 ,"o ?+ all :o ev] he>d him s+ w\ld quickly conc$e1 namely1 t seldom _h !y any:]e he>d s imm5se a voice z 84 ,he said t he _h also run two blocks 9 "o brea?4 ,he look$ ab\t ! f>!/ remove f a consumptive--a %ort1 /\t1 fat man1 r4 ,n[ ! 9-door *e/ "w above recomm5d$1 & ! /eady & vigor\s daily out-door "w1 all aim+ to deep5 & /r5g!n ! lungs1 are well-nigh sure to br+ decid$ly favorable results2 :ile ! doctor's habit ( frequ5t1 deep1 & sl[ inhal+1 _c fail to "w great good1 & c h>dly be practis$ en\gh4 ,aft] he ( weak lungs has once built !m up aga9 & rega9$ ! =m] vigor1 he %\ld n only be sure ( 8 daily 9-door ex]cise & ( 8 con/itutional1 b ( a long] out+ daily ?an a /rong] man w\ld ne$4 ,presid5t ,day1 ( ,yale1 said to h be5 a consumptive at sev5te51 by good c>e ( 8 body liv$ to be n9ety-five1 & x is f> f uncommon = delicate p]sons1 :o take good c>e ( ! small /ock ( vigor !y h1 to outlive /urdi] ones :o are m prodigal & c>eless4 ,,footnotes3 ,p ,see page #gg4 ,,app5dix ,i4 ,%[+ ! av]age /ate ( ! developm5t ( #bjj m5 ^u ent]+ ! ,b[do9 ,college ,gymnasium1 f ! classes ( '#gc1 '#gd1 '#ge1 '#gf1 & '#gg4 ---------------------------------------- --------- ,age #ah4c ye>s4 ---------------------------------------- -------- ,height #e ft4 #h 94 #fg4igd 94 ,weight #ace lbs4 #acd4iha lbs4 ,*e/ 7inflat$47 #ce 94 #ce4jfg 94 ,*e/ 7contract$7 #cb-a_/d 94 #cb4bi 94 ,=e>m #aj 94 #aj4jc 94 ,upp] arm 7flex$7 #aa 94 #aj4ifj 94 ,%\ld]s 7wid?7 #ae-a_/b 94 #ae4fjb 94 ,hips #ca-a_/b 94 #ca4dge 94 ,?igh #ai-a_/b 94 #ai4fab 94 ,calf #ab-a_/b 94 #ab4gbi 94 ---------------------------------------- -------- ,,app5dix ,,ii4 ,%[+ ! av]age /ate ( ! gr[? & developm5t ( ! same numb] ( m5 7#bjj7 aft] hav+ practis$ 9 ! ,b[do9 ,gymnasium half an h\r a day f\r times a week1 = a p]iod ( six mon?s1 "u ,dr4 ,s>g5t4 ---------------------------------------- ------------ ,height #e ft4 #h-a_/d 94 #fh4bed 94 ,weight #acg lbs4 #acg4abc lbs4 ,*e/ 7inflat$7 #cf-c_/d 94 #cf4hbi 94 ,*e/ 7contract$7 #cc 94 #cc4bjf 94 ,=e>m #aj-c_/d 94 #aj4gfj 94 ,upp] arm 7flex$7 #ab 94 #aa4ijc 94 ,%\ld]s 7wid?7 #af-a_/d 94 #af4bfj 94 ,hips #cc-c_/d 94 #cc4hge 94 ,?igh #ba 94 #bj4ifd 94 ,calf #ac-a_/d 94 #ac4bcb 94 ---------------------------------------- ------------ ,9 ?is case ! app>atus us$ 0 light dumb-bells1 #b-a_/b lbs42 ,indian clubs1 #c-a_/b lbs42 pulley-weights1 f #aj to #ae lbs4 ,,app5dix ,,iii4 ,%[+ av]age increase ( #bjj /ud5ts at ,b[do9 ,college1 9 v>i\s measurem5ts1 aft] work+ b half an h\r a day f\r times a week1 = six mon?s1 "u ,dr4 ,s>g5t4 ---------------------------------------- ----------- ,av]age increase 9 height #a_/d 94 ,av]age increase 9 weight #b lbs4 ,av]age increase ( *e/ 7contract$7 #c_/d 94 ,av]age increase ( *e/ 7inflat$7 #a-c_/d 94 ,av]age increase ( gir? ( =e>m #c_/d 94 ,av]age increase ( gir? ( upp] arm #a 94 ,av]age increase ( wid? ( %\ld]s #c_/d 94 ,av]age increase ( gir? ( hips #b-a_/d 94 ,av]age increase ( gir? ( ?igh #a-a_/b 94 ,av]age increase ( gir? ( calf #c_/d 94 ---------------------------------------- ----------- ,,app5dix ,,iv4 ,%[+ ! effect ( f\r h\rs' ex]cise a week = "o ye> ^u a y\? ( #ai1 at ,b[do9 ,college1 "u ,dr4 ,s>g5t's direction4 ,?is 0 two h\rs' "w m ea* week ?an 0 requir$ ( ! regul> classes4 ---------------------------------------- ------------------ ,s----4 ,date ,nov41 '#gc ,nov41 '#gd ,increase ---------------------------------------- ------------------ ,age4 ,yrs4 #ai #bj ,height4 ,ft4 ,94 #e #h #e #i #a ,weight4 ,lbs4 #ade #afj #ae ,*e/ 7inflat474 ,94 #cf-a_/b #dj #c-a_/b ,*e/ 7cont474 ,94 #cc-a_/b #cd-a_/d #c_/d ,=e>m4 ,94 #aj-a_/d #aa #c_/d ,upp] arm4 ,94 #ab-a_/d #ac-c_/d #a-a_/b ,%\ld]s4 ,94 #ae-c_/d #ag #a-a_/d ,hips4 ,94 #ce #cf-a_/b #a-a_/b ,?ight4 ,94 #ai-c_/d #bb #b-a_/d ,calf4 ,94 #ac-a_/b #ae #a-a_/b ---------------------------------------- ------------------ ,,app5dix ,v4 ,tak5 f ,macl>5's ,physical ,education4 ,%[+ effect ( f\r mon?s & twelve days' ex]cise1 "u 8 sy/em1 on fifte5 y\?s rang+ f #af to #ai ye>s ( age4 ,,return ,,( ,,c\rse ,,( ,,gymna/ic ,,tra9+ ,,at ,,! ,,royal ,,milit>y ,,academy1 ,,woolwi*1 ,,f ,,feb4 #aj,,?1 #ahfc1 ,,to ,,june #bb;,d1 #ahfc4 ---------------------------------------- --------------- ,,measurem5ts1 ,,etc4 ---------------------------------------- ---------- ,no4 ,age4 ,height4 ,weight4 ,*e/4 ,=e>m4 ,upp] arm4 ---------------------------------------- ---------- ,yrs4 ,ft4 ,94 ,/4 ,lbs4 ,94 ,94 ,94 #a #ah #e #a-a_/d #g #h #bi-a_/b #i-a_/b #h-c_/d #e #b-a_/d #g #h #cj #i-a_/b #i-a_/b #b #ai #e #h-a_/b #i #e-a_/b #bh #aa #aj-a_/d #e #h-c_/d #i #aa #ca-a_/b #aa #aa-c_/h #c #ag #e #e-c_/d #i #a #bf-a_/b #h-a_/b #e #f-a_/h #i #a #bi-a_/b #aj-c_/h #aj #d #ah #e #h-a_/d #aj #j #cc #aj-c_/d #aj-a_/d #e #h-a_/b #aj #c #ce #aj-c_/d #aa-a_/b #e #ah #f #j-a_/b #aj #ac #cb #aj-a_/b #i-a_/d #f #a-a_/d #aa #b #cd #aj-a_/b #aj-g_/h #f #ag #e #c-a_/b #h #a #ca #aj-a_/h #i-g_/h #e #d-a_/b #h #g #cc #aj-a_/h #aa #g #ah #e #e-a_/d #g #ac #bf #i-a_/d #g-g_/h #e #e-c_/d #h #b #bi #i-a_/b #i-a_/b #h #af #e #f-c_/d #h #c #bh-a_/b #i #h-a_/b #e #g-a_/d #h #d #ca #i-a_/h #i-a_/b #i #ag #e #h-c_/h #aa #c #ca #aa-a_/d #aj-a_/d #e #i-a_/h #aa #c #cc #aa-a_/d #aa-a_/h #aj #ah #e #aa-c_/h #aa #h #cj #aj-a_/d #aj-a_/b #e #aa-c_/h #aa #h #cc #aj-c_/d #aa #aa #ai #e #g-c_/d #aj #b #cc #aj-a_/b #aj-a_/d #e #h-e_/h #aj #b #cd-a_/b #aj-a_/b #aj-g_/h #ab #ah #e #aj-a_/b #aj #aa #cb #aj-a_/b #aj #e #aa-g_/h #aj #aa #cc-a_/b #aj-a_/b #aa #ac #ai #e #g-g_/h #aa #ac #cc #aa-a_/b #ab #e #i-e_/h #aa #ac #ce-a_/b #aa-a_/b #ab-a_/b #ad #ag #e #f-c_/d #i #ac #bi #aj-e_/h #h-a_/d #e #g-e_/h #aj #c #cb #aj-e_/h #i-a_/b #ae #ai #e #aj-a_/h #aj #a #bg-a_/b #aj-e_/h #i-c_/h #e #aa-g_/h #aj #i #cb-c_/d #aj-e_/h #aj-g_/h ---------------------------------------- ---------- ---------------------------------------- -- ,,increase4 -------------------------------------- ,no4,height4,weight4,*e/4,=e>m4 ,upp] arm4 -------------------------------------- ,94 ,lbs4 ,94 ,94 ,94 #a #a #a_/b #c_/d #b #a_/d #e-a_/b #c-a_/b #a-a_/h #c #c_/h #c #a-a_/b #d #a_/d #c #b #a-a_/d #e #c_/d #c #b #a-e_/h #f #a #f #b #a-a_/h #g #a_/b #c #c #a_/d #a-e_/h #h #a_/b #a #b-a_/b #a_/h #a #i #c_/d #b #g_/h #aj #c #a_/b #a_/b #aa #g_/h #a-a_/b #e_/h #ab #a-c_/h #a-a_/b #a #ac #a-c_/d #b-a_/b #a_/b #ad #g_/h #d #c #a_/d #ae #a-c_/d #h #e-a_/d #a-a_/b -------------------------------------- ,,app5dix ,,vi4 ,tak5 f ,macl>5's ,physical ,education4 ,%[+ effect ( sev5 mon?s & n9ete5 days' ex]cise1 "u 8 sy/em1 on m5 rang+ f #ai to #bh ye>s ( age4 ,,table ,,( ,,measurem5ts ,,( ,,fir/ ,,deta*m5t ,,( ,,non-,,commission$ ,,(fic]s ,,select$ ,,to ,,be ,,qualifi$ ,,z ,,milit>y ,,gymna/ic ,,in/ructors4 ---------------------------------------- ---------------------------- ,,measurem5ts1 ,,etc4 ---------------------------------------- ------- ,date4 ,no4 ,a4 ,b4 ,c4 ,d4 ,e4 ,f4 ---------------------------------------- ----------------------- ,yrs4 ,ft4 ,94 ,/4 ,lbs4 ,94 ,94 ,94 ,sept4 #aa4 #a #ai #e #h-a_/b #i #b #cc #i-a_/b #aj ,april #cj4 #e #h-g_/h #aj #a #cg-a_/b #aj-a_/b #aa-c_/d ,sept4 #aa4 #b #ba #e #i #aj #e #cd-c_/d #aj #aa ,april #cj4 #e #i-a_/d #aa #a #ch-a_/b #aa #ab-a_/d ,sept #aa4 #c #bc #e #e #i #g #cd #aj-a_/b #ab ,april #cj4 #e #e-c_/d #aj #b #cg-a_/d #aa-a_/b #ac-a_/d ,sept4 #aa4 #d #bc #e #g-a_/d #i #ac #cg #aj-a_/d #ab ,april #cj4 #e #g-c_/d #aj #h #ch-a_/b #aa-a_/b #ac ,sept4 #aa4 #e #bc #e #h-a_/d #i #aj #cf #aj #aa ,april #cj4 #e #h-a_/b #aj #f #cg #aj-a_/b #ab ,sept4 #aa4 #f #bc #e #i-a_/h #aa #c #cf-a_/b #aa #ab ,april #cj4 #e #i-a_/d #aa #ab #ch-a_/b #aa-a_/b #ac ,sept4 #aa4 #g #bc #e #i #aj #f #cf #aj-c_/d #ab ,april #cj4 #e #i-a_/h #aj #aa #ch-a_/b #aa #ac ,sept4 #aa4 #h #bd #e #h-c_/d #aj #h #ce #aj-c_/d #ab-c_/d ,april #cj4 #e #i-a_/d #aa #f #dj #aa-c_/d #ad ,sept4 #aa4 #i #bf #e #f-a_/d #i #e #cc #aj #aa-a_/b ,april #cj4 #e #f-g_/h #i #aa-a_/b #cf #aj-a_/d #ab-c_/d ,sept4 #aa4 #aj #bf-c_/d #e #aa-c_/h #ab #f #da #aa-a_/b #ac ,april #cj4 #e #aa-c_/d #ac #a #db #aa-a_/b #ad ,sept4 #aa4 #aa #bh #e #g-c_/d #aj #aj #cg #aj-a_/b #ab-a_/b ,april #cj4 #e #h-a_/d #aa #i #dj #aa-c_/d #ac-c_/d ,sept4 #aa4 #ab #bh #e #aj-g_/h #aj #i #cg #aj-a_/b #ac ,april #cj4 #e #aa #aa #aa #dj #aa-c_/d #ad ---------------------------------------- ----------------------- ---------------------------------------- ------------- ,,increase4 --------------------------------- ,date4 ,no4 ,g4 ,h4 ,i4 ,j4 ,k4 ---------------------------------------- --------- ,94 ,lbs4 ,94 ,94 ,94 ,sept4 #aa4 #a ,april #cj4 #c_/h #ac #d-a_/b #a #a-c_/d ,sept4 #aa4 #b ,april #cj4 #a_/d #aj #c-c_/d #a #a-a_/d ,sept4 #aa4 #c ,april #cj4 #c_/d #i #c-a_/d #a #a-a_/d ,sept4 #aa4 #d ,april #cj4 #a_/b #i #a-a_/b #a-a_/d #a ,sept4 #aa4 #e ,april #cj4 #a_/d #aj #a #a_/b #a ,sept4 #aa4 #f ,april #cj4 #a_/h #i #b #a_/b #a ,sept4 #aa4 #g ,april #cj4 #a_/h #e #b-a_/b #a_/d #a ,sept4 #aa4 #h ,april #cj4 #a_/b #ab #e #a #a-a_/d ,sept4 #aa4 #i ,april #cj4 #e_/h #f-a_/b #c #a_/d #a-a_/d ,sept4 #aa4 #aj ,april #cj4 #c_/h #i #a #a ,sept4 #aa4 #aa ,april #cj4 #a_/b #ac #c #a-a_/d #a-a_/d ,sept4 #aa4 #ab ,april #cj4 #a_/h #af #c #a-a_/d #a ---------------------------------------- --------- ,,key3 ,a4 ,age4 ,b4 ,height4 ,c4 ,weight4 ,d4 ,*e/4 ,e4 ,=e>m4 ,f4 ,upp] arm4 ,g4 ,height4 ,h4 ,weight4 ,i4 ,*e/4 ,j4 ,=e>m4 ,k4 ,upp] arm4 ,! m5 compos+ ?is deta*m5t _h be5 irregul>ly select$1 ! y\nge/ be+ #ai1 ! elde/ #bh1 ! av]age age #bd2 &1 aft] a p]iod ( eight mon?s' tra9+1 ! increase 9 ! measurem5ts ( ! m5 7-- ---------------------------------------- ------------------ ,weight4 ,*e/4 ,=e>m4 ,upp] arm4 --------------------------------------- ,lbs4 ,94 ,94 ,94 ,! smalle/ ga9 #e #a #a_/d #a ,! l>ge/ ga9 #af #e #a-a_/d #a-c_/d ,! av]age ga9 #aj #b-g_/h #c_/d #a-c_/d ---------------------------------------- ------------------ ,,app5dix ,,vii4 ,tak5 f ,macl>5's ,physical ,education4 ,%[+ ! result ( "o ye>'s cont9u\s practice4 ,,! ,,foll[+ ,,table ,,%[s ,,9 ,,ano!r ,,=m ,,! ,,results ,,( ,,! ,,sy/em2 ,,n ,,by ,,brief ,,c\rses ,,or ,,p]iods ,,( ,,volunt>y ,,att5dance1 ,,b ,,by ,a ,,ye>',s ,,/eady ,,practice ,,f ,,bir?day ,,to ,,bir?day1 ,,) ,,two ,,articl$ ,,pupils1 ,,! ,,y\ng] ,,be+ #af1 ,,! ,,eld] #bj3 ---------------------------------------- --------------------- ,,measurem5ts1 ,,etc4 ------------------------------------- ,case4 ,date4 ,a ,b ,c ,d ,e ,f ---------------------------------------- ---------------- ,yrs4,ft4 ,94,/4 ,lbs4,94 ,94 ,94 ,a4 #ahfa1 ,oct4 #ag4 #af #e #b-c_/d #g #aj #ca #h #i-a_/d #ahfb1 ,apr4 #ag4 #e #d #h #ab #cd-a_/b #aj #aa-a_/d ,oct4 #ag4 #ag #e #d-c_/d #i #c #cf #aj #aa-a_/d ,subsequ5t ,measurem5t4 #ahfc1 ,m>4 #bc4 #ah #e #f-c_/haj #aj #cg-a_/baa-a_/dac ,b4 #ahfb1 ,feb4 #bd4 #bj #e #h-a_/baj #ac #cd #aa-a_/daa-c_/d ,aug4 #bd4 #e #h-g_/haa #d #ch-a_/bab #ab-c_/d #ahfb1 ,feb4 #bd4 #ba #aa #g-a_/bdj #ab-a_/bac-a_/d ---------------------------------------- ---------------- ---------------------------------------- --------------- ,,increase4 -------------------------------- ,case4 ,date4 ,g ,h ,i ,j ,k ---------------------------------------- ----------- ,94 ,lbs4 ,94 ,94 ,94 ,a4 #ahfa1 ,oct4 #ag4 #ahfb1 ,apr4 #ag4a-a_/d #af #c-a_/b #b #b ,oct4 #ag4 #c_/d #e #a-a_/b #ahfc1 ,m>4 #bc4a-e_/h #ba #a-a_/b #a-a_/d #a-c_/d ,b4 #ahfb1 ,feb4 #bd4 ,aug4 #bd4 #c_/h #e #d-a_/b #c_/d #a #ahfb1 ,feb4 #bd4 #c-a_/ba-a_/b #a_/b #a_/b ---------------------------------------- ----------- ,,key3 ,a3 ,age4 ,b3 ,height4 ,c3 ,weight4 ,d3 ,*e/4 ,e3 ,=e>m4 ,f3 ,upp] arm4 ,g3 ,height4 ,h3 ,weight4 ,i3 ,*e/4 ,j3 ,=e>m4 ,k3 ,upp] arm4 ,?us 9 ! ye>'s "w ! increase 0-- ---------------------------------------- ---------------- ,height4,weight4 ,*e/4 ,=e>m4 ,upp] arm4 ---------------------------------------- ---------------- ,94 ,lbs4 ,94 ,94 ,94 ,) ! y\ng] #b #ba #e #b #b ,) ! eld] #c_/h #h-a_/b #f #a-a_/d #a-a_/b ---------------------------------------- ---------------- ,,conclusion4 ,9 ! fir/ elev5 *apt]s ( ?is little book attempt has be5 made to call att5tion bo? to defects & lacks1 result+ l>gely f n tak+ rational daily ex]cise1 & to :at su* ex]cise has accompli%$ :]ev] x has be5 ?or\ghly tri$4 ,9 ! la/ two *apt]s h be5 sugge/$ n a long & difficult sy/em ( gymna/ic ex]cises ne$+ a fully equipp$ gymnasium1 a tra9$ in/ructor1 & ye>s ( "w to ma/]1 b r a few pla9 & simple ex]cises = any giv5 "p or = ! :ole body1 & h9ts z to h[ to di/ribute ! little "t to be giv5 to !m daily4 ,! tea*]1 ! p>5t--! *ild ev51 )\t ! aid ( ei!r--! "y man or woman1 ! middle-ag$ & ! old1 w all f9d v>iety en\gh ( "w1 :i*1 :ile free f risk1 w /ill prove suffici5tly vigor\s to insure to ea* a good all[ance ( daily ex]cise4 ,all else t is ne$$ is a good degree ( ! /ead9ess & p]sev]ance :i* are g5]ally insep>able f ev]y?+ wor? accompli%+4 ,,! ,,end4 ,,transcrib]',s ,,notes3 ,passages 9 italics are indicat$ by und]score4 ,illu/rations h be5 mov$ f ! middle ( a p>agraph to ! close/ p>agraph break4 ,! ^w up-hill & uphill has be5 reta9$ 9 bo? v]sions4 ,o!r ?an ! corrections li/$ bel[1 pr9t]'s inconsi/5cies 9 spell+ & punctuation h be5 reta9$3 *ang$ sp5t ma9ly indoors8 into sp5t ma9ly 9-doors8 page #ci *ang$ 8 "w on ,sleep1 z to into 8 "w on ,sleep1 z to page #dd *ang$ !m photograph$1 /ripp$ to ! wai/1 bo? into !m photograph$1 /ripp$ to ! wai/1 bo? page #add *ang$ ! 'long%ore-man--all at into ! 'long%oreman--all at page #ahj *ang$ b> ,a ,a1 ! op]ator simply into b> ,a ,a'1 ! op]ator simply page #baf *ang$ meets ! brea/-bone1 until into meets ! brea/bone1 until page #bdd *ang$ out at arms-l5g?1 say into out at arm's-l5g?1 say page #bdi *ang$ x to ! floor4 & s into x to ! floor & s page #beh *ang$ & =e-arm "w1 cat* into & =e>m "w1 cat* page #bgd