,daily ,training                        
,,by                              ,e4   
,f4 ,,benson    ,illustration3 text     
decoration and ,illustration3 text      
decoration                              
,,eustace ,h4 ,,miles4                  
,,new ,,york                            
,e4 ,p4 ,,dutton  ,,co4                 
#ca1 ,west ,twenty-,third ,street       
#aijc                                   
,illustration3 colophon1 ,k             
,,printed ,,by                          
,,kelly',s ,,directories ,,ltd41        
,,london ,,and ,,kingston4              
,,preface4   ,the following pages       
contain certain rules and suggestions   
concerning health1 and certain simple   
and sensible ways in which it may1 we   
hope1 be acquired and maintained at a   
very small expense of time and          
self-denial1 by a large number of people
 who are naturally accustomed to feel   
not very well4 ,the book is founded on  
notes made by its two authors who1      
though they lead for the most part very 

different lives1 are agreed on certain  
broad principles of health herein set   
forth4 ,one of them1 for instance1 eats 
largely of flesh-foods every day1 the   
other has scarcely touched meat for     
years4 ,but both are accustomed to feel 
extremely well and to undertake         
considerable exertion either of mind or 
body without experiencing any fatigue4  
,one of them takes regular exercise1    
that is to say he plays an out-door game
 on most days of his life1 while the    
other who abstains from flesh-foods has 
little practice of the sort4 ,he will   
take no out-of-door exercise for several
 days1 work very hard1 and find himself 
perfectly fit for some severe physical  
test at the end4 ,but they are both     
agreed that if the one abandoned        
flesh-foods 7which he does not propose  
to do7 he would cease to require regular
 exercise1 and that if the other took   
flesh-foods 7which he does not propose  
to do7 he would not only be very ill1   
but would also require regular exercise4

 ,one again is seldom seen without some 
appliance of tobacco in his mouth1      
because he finds it agreeable and after 
an experiment of abstinence from it     
found that it did not make any          
difference1 as far as he could make out1
 in his general health4 ,the other never
 smokes at all4 ,one again takes a cold 
bath in the morning1 the other a hot one
 followed by cold sponging4  ,but both  
are absolutely in accord on far more    
main points than those on which their   
practice1 at any rate1 differs1 and they
 have found it perfectly easy to write  
this book together without wrangling1 on
 which account they wish to express a   
pious hope that the very fact that they 
differ in so many things may have saved 
them from dogmatism4 ,for it has helped 
them to realize that even when they are 
agreed on any point it would be a sheer 
stupidity to hint that they were        
therefore right1 and in consequence they
 only put forward the points on which   
they are agreed as suggestions1 hoping  

that others after trial may also agree  
with them4 ,for universal laws on an    
empirical matter like health are rare1  
and the constitutions of men are        
various4 ,one man's meat1 in fact1 is   
literally another man's poison4 ,but in 
the main the two authors are agreed4    
,they believe that the majority of      
mankind habitually eat too much and     
habitually take too much stimulating    
food and drink4 ,they believe also that 
most people who do so do not take enough
 exercise1 and that either an increase  
of exercise or a decrease of stimulant  
is needed4 ,they believe that the best  
sorts of exercise are not those of slow 
pushing movements such as are made in   
the use of dumb-bells1 but full brisk   
extended movements1 with much use of the
 breathing apparatus and the large      
muscle areas of the body4 ,similarly    
they are in accord as regards present   
systems of training which tend to treat 
an entire crew or team as if they were  
identical specimens1 not as widely      

different specimens2 in every day life  
also they hold that because a certain   
mode of diet and work suits ,a1 it will 
not necessarily suit ,b and ,c1 though  
,b and ,c might do worse than try it4   
,they also regard the ordinary          
acceptation of the word 8,training0 as  
far too narrow1 and hold that to acquire
 a high fitness of the body is a duty   
which should be within the reach of     
everybody1 since a mind housed in a fit 
body is far more capable of good and    
sustained work than when its shell is   
imperfect4 ,for this end they advocate  
the starting of city athletic clubs like
 those in certain ,american towns1 being
 fully convinced that these clubs1 with 
a reasonable attention to matters of    
diet1 would secure for the ordinary     
city-worker a far higher measure of     
health than he is at present accustomed 
to enjoy4  ,finally1 they believe that  
air1 light and work 7and here they do   
not mind appearing dogmatic7 are three  
prime remedies in the pharmacy of ,god4 

,and they feel sure that sensuality is  
bad for everybody4  ,september1 #aijb4  
,,contents4   ,,chap4                   
,,page  ,i4--,,introductory             
#a  ,,ii4--,,fallacies ,,and ,,defects  
,,in ,,present ,,systems ,,of ,,training
             #bg  ,,iii4--,,exercise    
,,and ,,exercises                       
#fb  ,,iv4--,,diet ,,and ,,stimulants   
#id  ,v4--,,water1 ,,heat ,,and ,,light 
#acj  ,,vi4--,,air ,,and ,,breathing    
#aeg  ,,vii4--,,sleep1 ,,rest ,,and     
,,relaxation                            
#ahf  ,,viii4--,,the ,,influence ,,of   
,,training ,,on ,,mind ,,and ,,morals   
#bah  ,,ix4--,,training ,,for ,,special 
,,events                                
#bci  ,x4--,,remedial                   
#bfc     ,,list ,,of ,,illustrations4   
,exercise ,,ii4--,first ,position       
,to face page #hj  ,exercise            
,,ii4--,second ,position                
#hj  ,exercise ,,ii4--,both ,arms       
,together                               
#hj  ,exercise ,,viii                   

#ha  ,exercise ,,ix4--,first ,position  
#hb  ,exercise ,,ix4--,second ,position 
#hb  ,exercise ,,xiii4--,first ,position
                                        
#hc  ,exercise ,,xiii4--,second         
,position                               
#hc  ,exercise ,,xiv                    
#hd     ,,daily ,,training4             
,,chapter ,i4  ,,introductory4   ,among 
the many notable discoveries made by the
 ,anglo-,saxon race during the          
nineteenth century there is none more   
curious1 none perhaps which will turn   
out to have been more concerned with the
 well-being of the race itself1 than    
that which we may broadly call the      
discovery of ,athletics4 ,in itself this
 discovery was natural enough1 since the
 love of sport1 the pitting of the wit  
of man against animals1 or against his  
fellows1 has always been strongly       
inherent among us2 but after thirty     
years of the new rgime we are apt to    
under-estimate the extraordinary        
difference between the average          

middle-class ,englishman of to-day1 in  
the matter of athletics1 and the        
,englishman of the late sixties4 ,for to
 put it generally1 games have been1 if  
not invented1 at any rate nationalized  
since then2 a large class of            
professional or semi-professional       
players has come into existence1 and an 
innumerable company of amateurs who play
 games for their own sake1 and for the  
sake of the increased measure of health 
which most men find that they thereby   
enjoy4 ,that this movement at present is
 in the exuberance of its riotous       
juvenility1 which coming years will tame
 and quiet1 is probable1 but it is also 
probable that with this modification    
will come a more scientific method of   
playing games1 which will convert the   
mere animal pleasure of using muscles   
and lungs into a system which1 by their 
fit and reasonable use1 ensures for     
their users not only a greatly increased
 power in mere strength and agility1 but
 a greatly increased power of mental    

quickness and moral strength4 ,the      
discipline1 the quick obedience1 the    
endurance which were found to be        
necessary for the games in themselves1  
will be consciously used in other ways  
and with objects vastly more important  
than mere athletic excellence4 ,in fact1
 the standing luck of the ,anglo-,saxons
 is here again typified3 that which they
 began simply for purposes of amusement1
 ,nature is converting and will further 
convert into an element1 not only of    
physical1 but of mental and moral       
pre-eminence4  ,indeed1 it was time that
 some new strain of growth1 as it were1 
was imported4 ,for decades upon decades 
the country life of ,england had been   
gradually drained out of the country    
altogether by colonization and          
emigration1 and by centralization into  
its towns2 and the inevitable health    
which waits upon those who live mainly  
in the open air1 whose diet is simple   
and wholesome foods1 was being          
undermined by close quarters1           

insufficient oxygen1 and more than      
sufficient stimulants1 while those of   
the upper classes who still lived much  
in the country hunted six days out of   
the seven1 and drank seven nights out of
 the same number4 ,for the good old     
,englishman type1 8one of the rare old  
sort10 as it is the fashion to call it1 
cannot in the light of to-day be fairly 
thought to be a very efficient or       
wholesome specimen4 ,in fact1 instead of
 admiring the life which certain not    
very critical observers have told us    
8made them what they were10 we ought    
rather to admire the wonderful          
constitutions nature had given them1    
which did not sooner break up under the 
extraordinarily unhealthy rgime of      
riding off every day some of the        
excessive port wine consumed the evening
 before4 ,no doubt those works of       
fiction which admiringly record their   
feats make such a class to appear to us 
larger and more wide-spread than it     
really was2 it is merely the admiration 

which we deprecate4  ,but by this wise  
provision of nature1 simultaneously with
 the crowding into towns 7a feature1 by 
the way1 not of decadent but of         
increasing national energy1 and         
inevitable to successful competition71  
came this new feature1 the rise of      
athleticism1 and the desire and         
necessity for the health which          
athleticism both demands and1 on the    
other hand1 brings with it4 ,it is      
requisite1 in order to excel at any game
 which demands fleetness of foot1       
quickness of movement1 accuracy of eye1 
to live1 broadly speaking1 in a sober   
and rational manner4 ,drunken meteors   
have reeled and will reel again over the
 athletic heavens1 men who are built in 
such iron mould that excess appears not 
to interfere with their excellence1 but 
on the one hand their brilliance is but 
short-lived1 and on the other they are  
in themselves exceptional2 for we may   
say that the average scratch player at  
golf1 for instance1 will certainly not  

remain on that desirable mark for six   
months if he drinks a bottle of port    
every night1 and empties his box of     
cigarettes in two days4 ,thus           
athleticism1 on the whole1 encourages   
among its million votaries a more       
sensible and moderate way of life than  
they would1 but for it1 have enjoyed1   
and by it they now1 and their children  
in the future1 will inevitably be the   
fitter citizens4 ,the green fields of   
,england are depopulated it is true1 and
 a thicker and ever-spreading pall of   
smoke rises above the clanking          
manufacturing towns and fog-ridden skies
 under which the cities hum like        
swarming hives2 but how on ,saturday    
afternoons are the fields populated     
again1 and how the sand-pits crumble    
under the illiterate strokes of delving 
stockbrokers1 to whom at the moment the 
little half-hidden ball is of more      
importance than the miles and millions  
of the ,rand or the salvation of their  
souls6  ,nor is this movement confined  

to those who have the money and the     
occasional leisure to play games4 ,when 
before in the history of the nation has 
there been such a phenomenon as the     
weekly crowds at ,cup ties1 or the rapt 
lines of spectators at county cricket   
matches1 watching with the intensest    
interest the games they never play1 and 
knowing the athletic history of heroes  
they have never spoken to8 ,that the    
pleasure and excitement of betting enter
 into their enthusiasm is1 of course1   
undeniable1 but we do not for a moment  
believe that this accounts for all of   
it4 ,there is something else as well1   
and that something is the admiration and
 envy of the fitness of physical        
excellence4 ,or when before was seen so 
curious a sight as the ordinary         
bookstall groaning under magazines1 the 
sole aim and purpose of which is to     
teach their readers how to obtain       
physical strength8 ,the 8genial         
broad-shouldered ,englishman0 of an     
earlier day was content to be           

broad-shouldered2 nowadays every one    
wants to know how the broad shoulders   
are to be acquired4 ,but the 8genial    
broad-shouldered ,englishman0 of an     
earlier day was subsequently content to 
recline himself on a curtained          
feather-bed in a most microbeous room1  
with windows shut2 now we tear down our 
curtains1 fling open our windows1 and   
plunge ourselves 7without knowing why1  
it is true7 into freezing baths before  
we begin the work of the day4  ,to say  
that athletics are entirely responsible 
for the healthier way of life pursued by
 the average ,englishman of to-day as   
compared to the average ,englishman of  
forty years ago1 would be of course an  
assertion utterly beyond the mark4 ,on  
the other hand1 it is quite certainly   
within the mark to say that athletics   
have appreciably contributed to it1     
inasmuch as they both demand1 as        
mentioned before1 a sobriety and        
moderation in life as an essential to   
continued success1 and themselves       

directly contribute to health as well as
 demanding the conditions that are      
likely to lead to it4 ,at the same time 
the science of athletics is at present  
in its infancy1 both whether we consider
 them as an end in themselves 7a very   
small affair71 or as a means to an end  
7an immensely large affair74 ,even the  
literature of the subject1 that with    
which the bookstalls teem1 seems to be  
full of fallacies1 to be dealt with     
hereafter1 and to a large extent to be  
based on one immense fallacy--namely1   
that the possession of enormous muscles1
 and the ability thereby to lift immense
 weights1 is in itself an object worth  
the attention of a reasonable man4 ,and 
when one adds to this that the actual   
acquirement of such power is in itself  
not always a very safe process1 possibly
 leading to strain and involving misuse 
of the muscles themselves1 it is not too
 much to say that if this1 namely1 the  
acquiring of huge muscles and the mere  
power they give1 at the sacrifice in    

many cases of quickness1 and in some at 
the risk of positive injury1 were all1  
such practice would be ,athleticism gone
 crazy4 ,on the other hand1 these       
periodicals would probably retort by    
saying1 8,what is the use of being able 
merely to hit a golf ball two hundred   
yards1 make a totally untakeable stroke 
at racquets1 hit over the pavilion at   
,lord's1 or put in a hot shot at        
,association80 ,to this we readily      
answer1 8,there is no use in it at all  
in itself40 ,but what is useful is to be
 possessed of the quickness1 not only of
 muscle and eye1 which is necessary to  
such a performance1 but the quickness of
 seeing an opportunity1 and the having  
the body in such perfect poise1 in such 
perfect obedience to the will1 that as  
soon as the opportunity occurs it       
instantly and correctly takes advantage 
of it4 ,the acquisition of mere muscular
 force cannot produce this1 and the     
professional strong man who could lift a
 wiry golf player from the ground with  

one hand will1 unless he is something   
more than a professional strong man1 be 
easily outdriven by the other4 ,this    
borders on the vital question--namely1  
,what is the use of athletics8 ,and the 
answer is that they are a help towards  
training1 by which is meant not the     
cultivation of a particular set of      
muscles in order to attain excellence at
 a particular game1 still less the      
cultivation of slow moving muscles of   
ponderous size adapted only for the     
moving of heavy bodies1 but the fitness 
of the entire body to execute the orders
 of the will rapidly and correctly1 the 
health necessary and incidental to this1
 the endurance and strength which will  
result from it4  ,nor is this fitness1  
which we desire to see the birthright of
 the entire race1 at all confined to the
 body only1 for to have the body in     
subjection in this manner necessarily   
contributes to the mental and moral     
health of a man4 ,that his mind and     
morals may be extremely healthy1 though 

he does not know a cricket-bat from a   
golf-club1 goes without saying2 but that
 athletics1 from their engrossing nature
 to 7we believe7 the average person1    
from the healthy fatigue which they     
produce1 from their insistence that a   
man should abstain from excess of food  
and drink and other habits more         
injurious1 contribute to the health of  
mind and morals1 is1 we believe1 beyond 
question4 ,training1 in other words1 in 
the bigger sense in which we wish to    
apply the term1 has for its object not  
only fitness for any or for every       
athletic exercise1 but fitness for all  
work mental as well as bodily4 ,yet it  
is nearly as much a mistake to devote   
all one's time to keeping perfectly     
well1 as it is to disregard health      
altogether4 ,we believe1 in fact1 that  
certain rules of life1 certain habits   
and certain daily exercises produce the 
state of body which we denote by the    
phrase being in ,training1 and that this
 adapts its owner1 in so far as he is   

adaptable1 for any work he has to do4   
,not that there is any one fixed mode of
 life1 any one diet1 or any one exercise
 which will suit everybody1 but there   
are certain general lines of health1    
broad paths which should be             
approximately followed1 or at any rate  
given a trial4 ,for in these matters the
 personal equation must be taken into   
consideration1 and the diet and exercise
 that are beneficial to the             
heavily-built man of fourteen stone are 
not only not necessarily beneficial to a
 light-weight1 but may be positively    
injurious1 though1 of course1 it is     
perfectly true that frankly unwholesome 
diet or continuance of unhealthy habits 
would be injurious both for the one and 
the other4 ,on this point ordinary      
systems of training1 even when in such  
competent hands as those who have charge
 of the ,university crews1 seem to us   
capable of being bettered4 ,the entire  
crew1 broadly speaking1 are treated as  
if they were eight identical specimens  

of one machine1 as if what is the best  
for one must necessarily be the best for
 all4 ,this assumption is not only not  
proved2 it is on the face of it highly  
improbable4  ,but it is infinitely more 
important that a city full of folk      
living1 by the exigencies of their work1
 under far from favourable conditions1  
should be in decent health1 than that a 
boatful of strong young men1 living in  
the best conditions1 should be at the   
tip-top of excellence of which they are 
capable on a given morning2 and in the  
consideration of the question of        
training1 what we say is submitted to   
the attention not only of those who have
 some definite athletic trial in front  
of them1 though it is hoped that even   
these may find something of profit      
herein1 but of those who have to lead a 
sedentary life1 which does not naturally
 suit them1 and find that their health1 
and through their health their work1    
suffers4 ,no doubt in such cases there  
must be compromise to a certain degree2 

for some persons unfavourable hours of  
work1 or ill-ventilated rooms are       
practically 7at present anyhow7         
unavoidable1 but even here there will be
 found to be possible not only certain  
rules which will mitigate the           
ill-results that would naturally follow1
 but certain corrective measures which  
will1 to some extent1 prevent the       
ill-results following at all4  ,it is in
 the crowded life of cities that these  
difficulties most beset the problem of  
how to bring health within the reach1   
not of course of those who suffer from  
definite disease1 for that is the work  
of doctors and physicians1 but of those 
who in surroundings which suited them   
would naturally be healthy4 ,hard       
brain-work1 for instance1 especially in 
a dead and vitiated atmosphere1 though  
it produces merely headache in some1    
produces in many others 7both the       
present writers are cases in point7     
violent appetite1 and the natural       
impulse is to take large quantities of  

solid food4 ,the result of this would of
 course be extreme somnolence1 and a    
subsequent awakening from a sleep that  
is as different from nature-demanded    
sleep as is light from darkness1 with an
 extreme attack of general inability4   
,now such a meal as this1 which produced
 in the brain-worker somnolence and     
inability1 would very likely have       
produced in the man who was shooting all
 day nothing but an added zest for his  
sport4 ,in the one case the food goes1  
so to speak1 to the right place2 in the 
other to the wrong one4 ,yet how        
comparatively few of us study our health
 even in so superficial a manner as to  
know that appetite1 when one lives in   
abnormal conditions1 is not by any means
 the same thing as appetite when one    
lives wholesomely in the open air4 ,and 
how many fewer have the sense1 even if  
they know it1 to put the lesson into    
practice1 and deliberately alter their  
diet to suit the conditions under which 
they are bound to live4  ,again1 there  

are many who1 when able to take         
exercise1 are healthy and fit for any   
work that they may have to do1 in whom  
the difficulty1 almost the              
impossibility1 of getting it in the     
ordinary way in towns1 produces a marked
 decline in health and consequently in  
output of work4 ,here1 in a chapter     
devoted to the consideration of the     
question as applied to those who must   
live in towns1 we shall discuss the     
possibility of athletic clubs to be     
brought within the means of those to    
whom such clubs as at present exist are 
not1 by reason of expense and other     
causes1 in any way accessible4 ,for all 
these1 also1 we shall suggest such daily
 exercises as can be taken in a minimum 
of time in the minimum of space1 which  
have for their object not the           
acquisition of huge muscles1 but the    
acquisition of healthy nerves and       
muscles1 prompt to obey1 and swift to   
act4 ,for these1 too1 as indeed for     
everyone1 certain perfectly simple hints

 will be given about the use of air1 and
 how to breathe properly1 the use of    
water1 warm to cleanse1 hot or cold to  
brace1 and hot vapour baths to          
counteract that persistent clogging of  
the passages of the skin which more     
particularly besets those whose life is 
passed in towns1 where there is less    
air1 less exercise1 more dirt1 and a    
tendency in all to indulge excessively  
7considering the conditions7 in food and
 stimulants4  ,within the last few      
decades1 it is perfectly true1 the      
strides that have been made towards the 
ultimate sanitary perfection of living  
are enormous4 ,vast sums of money are   
quite properly spent annually on        
securing for town and country dwellers  
alike1 in answer to the demands made by 
scientific investigators into the theory
 of microbes1 pure water supplies1      
ventilation and light in dwelling-rooms1
 systems of drainage and disinfectants1 
and inspections of food which shall     
reduce1 as far as possible1 such dangers

 as are universally incident to life and
 health4 ,yet in a way1 admirable as    
such expenditure and research is1       
admirable also as are the results which 
have followed it1 these natural         
provisions for health deal more with the
 surroundings of the body than with the 
body itself4 ,tenement houses are built 
on the most approved sanitary           
principles1 but that done it is left to 
the discretion of the inhabitants of    
them 7provided they do not keep pigs or 
poultry in their bedrooms7 to decide as 
to how they shall live in them4 ,board  
schools are built with rooms containing 
so many cubic feet of air per person1   
but that done the teachers are allowed  
to keep the windows hermetically closed4
 ,inspectors of food1 again quite       
properly1 destroy barrows of decaying   
fish1 and impose fines on their vendors1
 but no instruction is given to either  
rich or poor as to the nature of foods1 
and in consequence1 with the best will  
in the world1 they take quantities of an

 expensive and stimulating food1 when   
what they really need is a cheap and    
nutritious one4 ,interesting and costly 
experiments are made as to the bacilli  
of various diseases1 and numberless     
means of dealing with them are suggested
 in text-books1 but what is not done is 
to inform people1 except in the vaguest 
manner1 as to how they may prevent such 
bacilli finding a suitable1 nay a       
possible1 home in their bodies4         
,instead1 it is here our intention to go
 to the object itself1 to the putting of
 the body in such condition as will     
render it not only1 from its inherent   
health1 far less liable to be attacked  
by disease1 but as will make it as far  
as possible a fit servant of the will1  
ready and prompt to act1 unclogged by   
the dbris of excess1 far more capable of
 work than was its wont1 and capable1   
too1 of better work4 ,it will thus be   
saved not from disease only1 but from a 
continual condition of being slightly   
unfit1 even in the case of those who    

7rightly in comparison with the general 
average of health7 consider themselves  
healthy4 ,nor is such a benefit1 if     
obtainable1 limited to the present1 for 
historically it is perfectly certain    
that both the bodily and mental health  
of any one generation depend very       
largely on the condition of the previous
 generation2 since habits which are the 
progenitors of tendencies can be formed 
by any one in whom the will-power is    
ever so little alive4 ,further1 in this 
wonderful intermingling of mind and body
 which we know as man1 there is no      
change possible to one which does not   
affect the other1 and just as           
deficiencies of mind produce physical   
ill-health1 so a more healthy and       
cleanly condition of body produces a    
more healthy and cleanly mind4 ,for who 
shall say of how much immorality bodily 
stimulants and overfeeding are not the  
lawful and genuine parents1 or for how  
much depression1 morose spirits1 and    
stagnated languor of mind that organ    

known as the liver is not entirely      
responsible8  ,hitherto training has    
been1 and still is1 largely regarded as 
a sort of monopoly of the few1 and is   
considered by many to be mysteriously   
connected with beefsteaks and a total   
abstinence from tobacco4 ,that such     
practices come under the head of certain
 special species of training1 and no    
doubt in many cases are admirably fitted
 for the production of the highest      
possible excellence in one or other     
branch of athletics1 is quite possible2 
but what we mean by ,training1 by the   
sort of ,training1 that is1 which is    
within the reach1 and lies almost in the
 sphere of duty1 of everyone1 is a less 
specialized and infinitely more         
important condition1 for it means1 as we
 have said before1 a condition of body  
that will enable one to get the most    
possible out of oneself1 whether the    
work in hand is mental1 spiritual1 or   
merely physical4 ,but in the ensuing    
pages it is to be hoped that the reader 

will find an absence of dogmatism2 such 
at any rate has been one of the chief   
objects of the authors4 ,theories and   
suggestions will be put forward1 for    
instance1 about the use of simpler      
foods2 but it is to be remembered that  
they are1 though supported by solid     
evidence1 only meant to be theories and 
suggestions worth trying1 we venture to 
hope1 in those cases where the ordinary 
heavy meat meal produces on its consumer
 somnolence and disinclination to       
activity4 ,again1 in the way of         
exercises1 certain brisk full movements 
instead of dumb-bells1 the use of which 
many find laborious1 monotonous and     
wearying1 are put forward as worth a    
trial1 seeing that in many instances    
they have given satisfactory results4   
,the book1 in fact1 is meant to be      
anything rather than a beaten hedged-in 
path beyond the bounds of which none may
 stray1 for this is exactly what seems  
to the authors to be the defect in most 
existing systems of training4 ,it is    

meant rather to show a not unpleasant   
track leading1 as it were1 through      
fields1 and mainly1 it is hoped1 in the 
right direction4  ,finally1 even at the 
risk of wearisome reiteration1 the word 
8,training0 throughout is to be         
understood not in the sense of ,training
 for merely some special athletic event1
 though it includes such1 but ,training 
for the ordinary work-a-day businesses  
of life1 so that we may be able to do   
them better1 quicker1 with more taste   
for them1 and with less fatigue4        
,,chapter ,,ii4  ,,fallacies ,,and      
,,defects ,,in ,,present ,,systems ,,of 
,,training4   ,without for the moment   
taking into consideration those millions
 of ,london who stifle in crowded slums1
 on insufficient or unsuitable food1 and
 many of whom have inherited from birth 
some taint of constitution1 and         
concerning ourselves for the moment only
 with those within whose reach1 broadly 
speaking1 are all the expedients known  
for insuring health1 we should find it  

curious and probably depressing to      
ascertain1 if we could1 what proportion 
felt well1 given they had no definite   
cause of ill-health which it was out of 
their power to remove4 ,many would put  
down their comparatively lower level of 
health while living in ,london to the   
fact that they were working hard4 ,this1
 if true1 is a sad and sobering         
reflection1 since it would seem to imply
 that ,nature had not designed the      
average healthy individual to work hard2
 and though it is probably infinitely   
better that people should work hard1 and
 feel slightly below par all the time1  
than that they should devote their whole
 time to keeping well1 yet it would be  
unsatisfactory if we were forced to     
believe that continued hard work cannot 
be compatible with continued good       
health4 ,many again would say that they 
never feel well without exercise1 and   
that it is impossible to get exercise in
 ,london4 ,that they can get sufficient 
exercise anywhere1 with a very small    

expense of time1 we hope to show in a   
later chapter2 but1 in the meantime1    
have such tried deliberately and        
unswervingly to eat far less than they  
feel inclined1 or to use some sort of   
definite selection in the matter of what
 they eat8 ,others again would 7quite   
rightly7 put down their slight but      
chronic indisposition to an absence of  
air2 such perhaps do not know what an   
immensely increased supply of air       
everyone can get by always keeping      
bedroom windows wide open4  ,now to many
 such the idea of using training as a   
means of merely keeping well is probably
 novel4 ,they are accustomed to feel    
slightly unwell--that perhaps is too    
strong a term--when they are in a town  
and at work1 and having always felt thus
 have acquiesced in what we may call a  
vicious habit4 ,but they have always    
understood training to mean a rgime of  
fixed exercise 7founded on beefsteaks71 
which is as impossible for them as it   
would also be unsuitable for them2 or1  

in a modified form1 twenty minutes or   
half an hour with dumb-bells every      
morning and evening4 ,many have probably
 tried dumb-bells2 some1 no doubt1 reap 
considerable benefit from their use1 but
 not a few1 and both the present writers
 are among them1 after giving them a    
good trial1 loathe the sight of them4   
,and numbers1 in such a case1 have      
abandoned themselves1 with more or less 
content1 to continuing to feel slightly 
below par1 and praying for the holidays4
  ,now the use of dumb-bells and        
developers is becoming something of a   
fetish1 of a cherished idol1 and1 backed
 as it is by well-known names1 is a     
formidable-looking god to throw stones  
at4 ,but there seem to the present      
writers to be many grave objections to  
such systems as are constantly followed1
 whether they are used by athletes or by
 the much larger class of those who     
merely wish to get exercise from them4  
,the prim facie objection in the case of
 both is their extreme monotony4 ,it is 

necessary apparently to raise the arms  
slowly in turn 7bending the elbow till  
the dumb-bell is level with the         
shoulder7 upwards of a hundred times or 
more3 it is necessary to do the same    
again with the backs of the hands out1  
to extend the arms from the shoulder    
outwards1 from the shoulder upwards1 to 
bend the wrists to and fro 7still with  
these infernal implements grasped in the
 hands71 to make motions as if drawing  
water first on one side and then on the 
other1 to hit out1 with the weight in   
the hands1 at an imaginary foe2 in fact 
to push1 raise1 or pull this weight in  
practically every direction that it will
 go1 a vast number of times4            
8,developers0 have1 as a rule1 the same 
defects2 the movements are slow1 and a  
continued effort against permanent      
resistance1 while the greater part of   
the exercise which they give is not for 
the greater muscles4 ,then follow--we   
are intentionally vague1 and wish to    
show only the general lines of many     

systems--exercises for the muscles of   
the stomach and of the legs4 ,for the   
breathing muscles of the chest1 there   
are also exercises which not being      
concerned for the most part with these  
dead-weights we have found generally    
excellent4 ,the masters of such systems 
also1 as a rule1 advocate practising in 
front of a looking-glass1 stripped as   
far as may be1 in order to observe the  
play of the muscles4 ,this also is      
admirable advice4  ,now it will be      
noticed at once with regard to these    
exercises that by far the majority of   
them are for the arms1 and that even    
when1 as in certain of them1 the object 
is to develop the breathing muscles1 the
 hands still hold the dumb-bells4 ,in   
other words1 something like             
three-quarters of the ordinary dumb-bell
 exercises1 as advised and practised1   
are exercises in which the stress of the
 movements lies on muscles of the wrist 
and fore-arm1 biceps1 triceps1 and      
deltoid 7the shoulder muscle74 ,what is 

the result if the instructions are      
conscientiously observed8 ,that the     
muscles of the arms get developed       
ludicrously out of proportion to the    
rest of the body1 for no purpose as far 
as we can see except that of lifting and
 holding weights4 ,the far larger and   
more important thigh muscles and calf   
muscles1 the great muscles of the trunk 
and chest1 have perhaps in some of these
 systems no more work to do1 when added 
together1 than the muscles of the arm   
alone4 ,for certain games it is of      
course necessary to have considerable   
power in the arm1 yet 7even for games7  
it is of far more importance to have the
 larger muscles adequately developed4   
,but granted 7with certain important    
reservations to be stated hereafter7    
that such exercises are good for certain
 games1 we contend that they are1 if not
 harmful1 at any rate most ill-adapted  
for the proper development of the whole 
body1 and for supplying exercise to     
those who need it1 particularly in town 

life1 for the sake of health4 ,certain  
muscles1 those of the shoulder and arm1 
are exercised out of all proportion1    
whereas the larger body muscles1 those  
in fact which are particularly needed   
for the correct and healthful carriage  
of the body1 so as to provide the heart 
and the organs of breathing and         
digestion with free room to work in1 are
 left comparatively neglected4 ,indeed1 
as far as health goes1 it would be      
probably better for the man who has to  
sit at a desk for six or seven hours a  
day to sit upright only1 and take no    
exercise at all1 than to go religiously 
through his course before coming to his 
office1 and then do his work in the     
cramped and huddled position which is   
natural to many people4 ,but1 and this  
is an even more serious charge1 some    
exercises recommended in certain        
systems1 pursued no doubt by people who 
for years have been in search of        
strength1 advocate exercises which are  
positively risky1 with regard to strain 

on certain parts of the body1 exercises 
in fact which might tend to increase the
 strength of a strong man1 but would be 
almost dangerous for a less             
strongly-developed one4 ,again1 and this
 objection applies to athletes even more
 than to the ordinary man in search of  
health by means of daily exercise1 are  
not these slow movements of dumb-bells  
and slow steady resistance against      
india-rubber productive of quite the    
wrong sort of strength8 ,no doubt the   
incessant raising of a dumb-bell above  
the head1 a heavy pushing stroke1 will  
tend to enable the pusher to raise      
greater and greater weights above the   
head1 but does the ordinary man1 does   
the athlete himself desire to get       
strength of that kind8 ,for the ordinary
 man1 in the first place1 does the      
development of fore-arm1 biceps1 or     
triceps tend in any way to increase his 
health1 except inasmuch as the exertion 
thus put forth certainly enlarges some  
few muscles and tends to produce action 

of the skin by reason of heat8 ,as far  
as muscular development goes he would do
 far better to exercise the larger      
muscle-areas1 and for the other1 a      
,turkish bath will give him the         
equivalent of a week's exercising4 ,the 
fallacy that lies at the bottom of this 
dumb-bell and 8developer0 work1 in fact1
 is that large and prominent muscles    
imply not only strength but health4     
,that the use of muscles tends to both  
is undeniable1 but for purposes of      
health the muscles employed are mainly  
the unimportant ones1 while for purposes
 of strength1 valuable chiefly to those 
who wish to employ muscles with a view  
to excellence in athletics1 the strength
 obtained is wholly the wrong sort of   
strength4  ,it is here that the         
dumb-bell and developer system goes     
utterly and hopelessly astray4 ,used as 
an adjunct1 it will assist a weak muscle
 to arrive at a certain girth and bulk1 
but considered as a cause of any        
successful stroke at a game1 it is much 

more an enemy than a friend4 ,for at all
 games1 with a possible exception       
perhaps in the case of rowing1 as far as
 strength comes into the question1 it   
comes in as a motor-power to produce    
speed1 whereas dumb-bell exercises have 
for their object1 as a whole1 the slow  
pushing of gradually increased weights4 
,a modicum of strength is of course     
necessary to propel anything anywhere1  
but the main thing1 the thing to be     
acquired1 is speed in the muscle1 in    
order to impart velocity to the object4 
,and the muscles of those whose sole    
training is dumb-bell exercise are      
admirably unfitted to impart it4 ,the   
weights they can lift are no doubt      
prodigious1 but we doubt whether any man
 reared entirely on dumb-bells 7and the 
more he had of that diet1 the better for
 our point7 could hit a ball over the   
pavilion at ,lord's1 make a really      
difficult force at tennis1 drive a golf 
ball two hundred yards1 turn a fast     
outside back-bracket at skating1 or send

 in a really hot shot at ,association   
football4 ,in fact1 the more developed  
he was on dumb-bell lines1 the less     
likely he would be to be able to do any 
of these things2 the muscle acquired is 
of the wrong order1 it has sacrificed   
its speed for bulk1 it is the strong    
engine of the luggage-train1 not the    
strong engine of the greyhound express4 
,and if this is not so1 how does it come
 about that some professional strong man
 has never yet attained immense         
pre-eminence in any branch of athletics1
 if such strength were the desirable    
sort8 ,surely in his spare moments he   
might send a few balls over the gasworks
 at ,kennington1 or drive the green of  
the long hole at ,sandwich4 ,at golf1   
particularly1 there is no limit to the  
weight of his club1 he may use what     
weapon he pleases1 and since the carry  
of a ball is wholly dependent on its    
starting velocity1 he with his great    
strength should be able to send it      
beyond the dreams of any medal-winner4  

,but as a matter of fact he cannot1 not 
because he misjudges it1 for many strong
 men1 we believe1 have an excellent eye1
 but because his muscles1 trained to    
overcome resistance by slow1 prolonged  
effort1 cannot act fast4 ,ah1 if        
dumb-bells could speak1 what a tale they
 would have to tell6 ,they would also   
cease to be dumb-bells2 this would be an
 advantage4  ,in addition to this the   
dumb-bell man is continually putting a  
comparatively long strain on himself4   
,to hit a half-volley at cricket1 to    
drive a golf ball is a short            
concentrated effort1 and one in which   
the whole swing and weight of the body  
assists4 ,but to raise an iron bar above
 the head is a long strain3 the bar is  
slowly pushed up1 arteries dilate1 the  
face is suffused1 the heart and the     
blood-vessels1 though perhaps not taxed 
beyond what they were meant to          
bear--what that is one cannot say--are1 
at any rate1 largely taxed4 ,meantime   
the arm1 the function of which is mainly

 speed1 moves slowly and with the utmost
 effort4 ,from its length1 in comparison
 to its girth1 it was quite clearly     
designed for quickness1 and yet the poor
 victim has been gradually trained1 by  
means of most tedious exercises1 to     
become a cart-horse instead of a racer4 
,pure gymnastics1 which only turn the   
arms into legs1 are bad                 
enough--dumb-bells turn the arms into a 
lift at a second-rate hotel4 ,it would  
be as sensible1 in the hopes to acquire 
rapidity of finger at the pianoforte1 to
 train each finger separately to lift   
heavy weights4 ,finally1 what is the    
result if an abnormally developed man   
has by reason of rheumatism or other    
causes to drop his exercises8 ,it is    
not1 we believe1 yet proved1 but the    
opinion of medical men tends to show    
that if one has developed a muscle to   
very great bulk in the past1 and then   
drops its use1 a sort of fatty          
degeneration sets in4 ,cheerful4  ,to   
recapitulate1 the results we arrive at  

are as follows3 ,dumb-bell and developer
 exercises as a whole1 according to the 
generality of received systems1 are     
extremely monotonous4 ,a motion is      
repeated many times1 for the sake of    
obtaining bulk in a certain muscle--in  
order to produce quantity rather than   
quality1 in fact4 ,these motions take a 
considerable time owing to their number1
 and for the most part they are dull1   
owing to the slowness of the movement   
occasioned by the weight to be moved1   
which1 as the patient gets stronger1 is 
gradually increased4 ,the slowness1 the 
push of the movement1 rather than the   
drive of the movement1 is often         
recommended3 the movements1 we are told1
 should be made slowly4  ,in the second 
place1 certain muscles1 for instance1 of
 the forearm and arm1 are exercised     
unduly1 unless the truth is that the    
business of man is not to keep well and 
be fit for his work1 but like ,sisyphus 
to roll a stone up a hill4 ,just as     
these are unduly exercised1 so others   

are unfairly omitted or slurred over1   
the larger and more important muscles of
 the chest and trunk are starved of     
exercise in comparison to the           
arm-muscles4 ,also in certain systems   
certain muscles are wrongly used3       
muscles that are meant for support      
chiefly1 as far as we can judge of the  
purpose of the human frame1 are deluded 
into becoming muscles of motion1 with   
the result that the naturally quiescent 
nerves and tissues underlying them are  
improperly excited4  ,thirdly1 supposing
 that this great development of muscle  
7chiefly muscle in the arm7 is          
successfully attained1 does it serve any
 practical use whatever as regards      
either health or use8 ,as far as health 
goes1 it passes the bounds of           
imagination to conceive that the main   
organs of the body will be benefited by 
excessive biceps1 whereas as regards    
strength1 for all purposes except the   
lifting and holding of weights1 it is   
extremely doubtful whether an increase  

of such strength does not imply a       
corresponding decrease in speed and     
agility4 ,the fastest runners are not   
those with prodigious muscles1 the      
hardest hitters have not a swollen      
biceps4 ,the test1 in fact1 of fitness  
and power of the body lies not in       
measurements1 but in the ability to     
perform certain movements with          
correctness and rapidity1 to be able to 
make complex movements1 to be capable of
 endurance1 and to perform such         
movements with economy of effort4  ,many
 reservations must be made1 however1 in 
what appears to be an all-round         
condemnation1 and if we criticise the   
system of the most prominent of the     
dumb-bell advocates1 ,mr4 ,sandow1 we   
shall certainly find a great deal to    
praise in what he says4 ,his remarks    
about practising before a mirror1 for   
instance1 are excellent1 since to       
observe the play of the muscles is1 or  
ought to be to anyone with an eye for   
movement1 of immense interest1 and takes

 off 7this he does not say7 from the    
unspeakable tedium of the exercise      
itself4 ,so1 too1 when he advises cold  
water1 open windows1 moderate diet1     
abstention from anything which          
disagrees1 he has nought which is not   
advisable4 ,equally true1 too1 is his   
insistence on attention of the most     
fixed order to the work in hand1 though 
perhaps he does not sufficiently allow  
for the period in which a set exercise  
indulged in so often as some of his1    
must1 almost necessarily1 become        
mechanical and automatic4 ,for just as  
it would be impossible that a practised 
player at any game should consciously   
attend to what he is doing 7he sees1 for
 instance1 a ball which is certainly a  
half-volley1 but does not know he thinks
 about half-volleys at all1 yet hits    
correctly71 so after a time a dumb-bell 
exercise becomes 7or should become7     
mechanical4 ,that perhaps is its        
strength3 that certainly is its         
weakness4 ,for this reason3 all         

exercises are1 or should be1 exercises  
towards an end4 ,when that end is       
attained1 there is no longer any need   
for them1 unless the end be merely to   
alter the circulation of the blood2 and 
something fresh1 for the sake of        
stimulus and interest1 should be begun4 
,by these dumb-bell exercises1 strength 
sufficient for the purposes of life can 
be no doubt attained2 but after that1   
unless our mission is to lift weights1  
they are superfluous4 ,that the muscles 
of the arm1 that all muscles in fact    
should be in a state of efficiency is   
highly desirable1 but in a sedentary    
life1 in the life for which exercises   
are most obviously useful1 it is the    
large muscle-areas1 the muscles which   
the stillness of sitting tends to       
degenerate1 that should be kept up to   
the scratch4 ,the inability1 in fact1 to
 sit habitually in a chair in a position
 in which the lungs and heart will act  
naturally1 is a greater defect than the 
inability to raise #ef lbs4 above the   

head in the left hand4 ,practically     
perfect health is compatible with an    
abnormally weak forearm and wrist3      
abnormal weakness1 on the other hand1 of
 the muscles of the chest and abdomen   
always implies imperfect health4        
,finally1 the personal equation is not  
sufficiently considered in any system of
 exercise that has come across our      
notice4 ,there is ,chart ,i4 for        
children1 ,chart ,,ii4 for boys between 
#ad and #ah1 ,chart ,,iii4 for adults4  
,any system of weight-moving1 such as   
dumb-bells1 will never satisfactorily   
fill such a need as here exists1 unless 
the teacher will see and examine        
personally 7provided also he has the    
requisite knowledge7 each one of his    
pupils4 ,a thick-set boy of fifteen1    
though he weighs the same as a tall     
lanky boy of the same age1 requires a   
perfectly different set of exercises to 
produce in him fit and robust manhood1  
while the tall lanky boy may be injured 
by exercises that are good for the      

average boy of his age and weight4 ,but 
that there are exercises which are      
practically good for everybody we fully 
believe4 ,of this we treat later4       
,again1 for people who wish to excel at 
games1 to begin with dumb-bells seems a 
mistake1 for it teaches first the slow  
movement1 whereas speed of movement     
should come first4 ,that they give bulk 
to the muscles is undeniable1 and there 
is a great deal to be said for bulk1 if 
only it has the power of speed4 ,in any 
case these dumb-bell and developer      
exercises should be alternated with     
quick1 full movements1 so as to preserve
 the speed of the action of the muscles4
  ,now most people who feel the need of1
 and are better for1 regular exercise   
are accustomed1 when they have leisure  
and opportunity1 to play some sort of   
game2 and how enormously this tendency  
is increasing is shown1 to take one     
instance alone1 by the huge number of   
golf links which have sprung up all over
 the kingdom1 and in particular round   

and close to ,london1 accessible to the 
city man in summer for a short round    
perhaps when he returns home in the     
evening1 and certainly used by him on   
,saturday afternoon and probably        
,sunday4 ,he does not1 as a matter of   
fact1 hurry home in order to practise   
his beloved dumb-bells1 he is not late  
for dinner because he cannot leave his  
dumb-bells1 but because he will finish  
his round at golf4 ,a game1 in fact1 is 
more enjoyed by most people than mere   
exercise for the sake of exercise4 ,the 
dumb-bells are used when a game is not  
to be had4 ,but these dumb-bell         
exercises1 as we have pointed out1 do   
not1 except in so far as they may       
strengthen an inordinately weak muscle1 
improve or help a man's game1 unless we 
consider weight-lifting a game4 ,six    
months' continuous exercise of the slow 
pushing and pulling order to overcome   
the inertia of the dumb-bell or the     
contraction of india-rubber will        
probably not lengthen his drive1 since  

they do not teach speed of movement4    
,that the long driver at golf may be    
very strong is beyond question1 but it  
is equally beyond question that the     
professional strong man will incessantly
 be out-driven by a player whose muscles
 are half the size of the other's1      
because the latter has cultivated       
swiftness of movement1 the former has   
not4 ,it is for this among other reasons
 that in the chapter on exercises we    
advocate1 at any rate1 until great speed
 has become easy1 not the use of        
dumb-bells--anyhow not of dumb-bells of 
more than nominal weight--but a system  
of brisk1 full movements1 increasing not
 in regard to the resistance to be      
overcome1 but in their own complexity4  
,they require the same concentration of 
attention1 but they are not fatiguing1  
although they give full exercise to the 
muscles4 ,for it is a great error to    
suppose1 as so many do1 that fatigue is 
a criterion of exercise1 that one has   
not had enough exercise1 in fact1 until 

one feels tired4 ,indeed1 the converse1 
or something like the converse1 is more 
nearly true1 namely1 that exercise which
 leaves one tired is either excessive or
 more probably is of the wrong sort4    
,fatigue is1 perhaps1 necessary if very 
severe exercise has been gone through1  
but it is a thing not to be sought      
after1 and if possible to be avoided4   
,as far as it is concerned with the     
muscles themselves1 it shows that they  
have been overtaxed 7an automatic signal
 put out by nature1 saying1 8,stop071   
but probably in many cases feelings of  
fatigue arise from other causes1 and a  
very little exercise will produce it1   
not because the muscles are overtaxed1  
but because there is something wrong    
with other organs of the body4 ,morning 
fatigue1 the disinclination to get up   
after a good night's rest1 not from     
laziness pure and simple1 but from      
genuine languor1 is an extreme instance 
of this4 ,but the dumb-bell user will   
not get over this by putting in a vast  

amount of work for the biceps and       
triceps1 though a couple of minutes     
spent in using certain larger           
muscle-areas1 with the accompaniment it 
may be of massage1 which one can easily 
administer himself1 will probably       
largely alleviate it4 ,but instead he   
flexes the arm a hundred and twenty     
times1 lifting to each shoulder1        
perhaps1 in all a dead weight of #ifj   
lbs4  ,furthermore1 these dumb-bell     
exercises1 in which the weight of the   
dumb-bells is gradually increased1      
become after a year or two very severe  
indeed1 and one would like to know the  
collective opinion of doctors on such a 
point as this4 ,can it be good for a man
 of forty-five or fifty to manipulate   
weights like these1 performing say for  
half-an-hour a day a series of exercises
 with them1 some of which at any rate   
entail considerable strain8 ,and if     
these exercises are not good1 what is he
 to do8 ,if after some years of hard    
work at them he does drop them1 does he 

not become liable1 or tend to become    
liable1 to a fatty degeneration of the  
muscles1 or at any rate to an increase  
of fat over the muscles8 ,in the        
meantime1 if the course has been        
8successful10 if the man is enormously  
developed in the muscles1 particularly  
of the arm and shoulder1 it will quite  
assuredly be extremely difficult1 if not
 impossible1 for him to change those    
muscles whose birth and breeding is due 
to these slow pushing movements that are
 intended to overcome the inertia of    
dead weight1 into muscles which have to 
deal swift1 not heavy1 blows at objects 
which for practical purposes 7golf      
balls1 tennis balls1 even cricket balls7
 have hardly any inertia at all4 ,in    
other words1 he will find it difficult  
to become even passably proficient at   
games which require rapidity of         
striking--and it is hard to name the    
game which does not--and yet entail     
almost no strain on the heart and       
arteries1 in order to supply the place  

of those heavy exercises which he feels 
himself unable1 without risk1 to        
continue4 ,besides this1 it seems not   
unlikely that the perpetual straining   
may deaden the fineness of touch and    
judgment so necessary in most games4    
,but the quick1 brisk movements such as 
we recommend in the chapter on exercises
 seem to us to be singularly without the
 disadvantages of dumb-bell systems1 as 
regards monotony1 for their very speed  
is undoubtedly exhilarating2 nor do they
 admit of any risk in the way of        
straining1 while they exercise the      
muscles more than dumb-bells do1 though 
they do not so much strengthen them4    
,they are1 therefore1 quite as          
health-giving1 since health1 unless a   
man is positively suffering from        
muscular feebleness1 has practically    
nothing to do with sheer muscular       
strength1 while it has a great deal to  
do with muscular fitness4 ,on the other 
hand1 they have this great advantage    
over dumb-bell systems1 namely1 that    

they directly and rapidly tend to       
increase the speed with which the       
muscles can make their effort1 and thus 
for that very large class of people who 
desire to play games1 and do so whenever
 they can1 these movements are of the   
greatest help even in learning the game1
 and also in keeping the muscles in     
actual and absolute practice for the    
game itself4 ,they help1 in fact1 the   
right sort of muscle1 they teach the    
light1 rapid stroke which drives a ball4
 ,for the special exercises for each    
game1 exercises which have been tested  
and found of service1 we shall have to  
refer readers to the volumes on those   
games1 which will subsequently appear1  
though even in the general list given in
 the chapter on exercise in this volume1
 no doubt they will pick out some that  
will be of service to them1 whatever    
game they may wish to be in practice    
for4  ,but it is to the ordinary        
unathletic man1 the man who does not    
really care about being in practice for 

a game1 that we quite as sincerely      
recommend them1 for it is our hope that 
he will find them1 as we ourselves have 
done1 pleasant and exhilarating 7where  
we have found dumb-bells tedious and    
wearisome71 economical in point of time1
 though they give1 so we believe1 more  
exercise than dumb-bells do1 without    
strain and without fatigue4 ,but they do
 not1 and not for a moment do we claim  
it for them1 increase the actual bulk of
 the muscles with anything approaching  
the rapidity possible in dumb-bell      
exercises1 and if a man happens to want 
a sixteen-inch biceps without delay 7or 
reason7 it will be mere waste of time   
for him to use them4  ,there are many   
other points in which systems of        
training1 in common with these dumb-bell
 exercises1 seem to be defective1 which 
need not be mentioned here4 ,it is      
perfectly true that1 as a whole1 men in 
training--say a week after they have    
been training--are in excellent health4 
,but this health we soberly believe to  

be realisable by men living in towns1   
with sedentary occupations1 and1 as they
 say1 no opportunity for exercise4 ,the 
man who must be in ,london six days out 
of the seven1 practically abandons the  
attempt to keep in good health1 without 
knowing what easy aids lie ready to his 
hand4 ,he has no idea how much simple   
treatments1 in the way of heat1 baths1  
exposure of the body to the air1 can do 
for him in the way of enabling that     
wonderful mechanism1 the skin1 which    
never sleeps1 but works night and day at
 its business of cleansing1 to have a   
fair chance4 ,such a man has a cold1 and
 acquiesces in this state of things1    
saying he always has a cold in          
,february1 as if he were rather doing   
his duty than otherwise4 ,it never      
occurs to him that to have a cold is to 
be unhealthy1 that in such a case there 
is inflammation1 and the mucous membrane
 is working double tides to throw it    
off4 ,such inflammation1 of course1 must
 have a cause1 and is usually put down1 

often correctly1 to sitting in a        
draught1 or not changing when wet4 ,but 
when one is really well1 living1 let us 
say1 in the country1 and getting wet    
perhaps two or three times a day1 one   
does not catch cold4 ,in ,london under  
such circumstances many people do4 ,why8
 ,not because it is ,london1 but because
 they are below par1 liable to attack4  
,and it is a gross mistake on their part
 to acquiesce in such a state of things4
 ,it is in most cases easily remediable1
 and that with little expense of time1  
and none at all in money for doctors'   
bills and abhorrent drugs4  ,finally    
with regard to training and practice for
 certain games1 there are two fallacies1
 commonly considered truisms1 which are 
worth commenting on4 ,the first is that 
mere practice is conducive to           
excellence1 than which astounding       
statement there was never anything less 
proven4 ,it is dreadful to think of the 
amount of time which real enthusiasts   
give to lone and solitary practice      

without ever dreaming that what they are
 doing is probably merely emphasizing   
and making more radical an already      
existing fault4 ,such an enthusiast 7and
 the professors of his game encourage   
him in it7 will take half a dozen golf  
balls on to a lonely upland1 or half a  
dozen racquet balls into a lonely court1
 and there continue with unabated zest  
to do things wrong4 ,such practice is   
merely pernicious4  ,a second fallacy1  
connected with this point1 is that style
 is unattainable4 ,for what is style8   
,apparent ease to the man who knows     
little about it3 real ease to the man   
who does know4 ,and this ease is--with  
certain exceptions1 as in a tour de     
force necessary to get out of           
difficulties--certainly acquirable4     
,awkwardness and effort are1 as a rule1 
the effect of bad teaching or no        
teaching4 ,for it must be remembered    
that while a ball an inch above the net 
at tennis1 a back bracket at skating1 a 
slog over the pavilion at ,lord's1 to   

repeat instances already used1 are      
natural1 in the sense that they are     
compassable without misuse of the human 
frame1 yet they imply accurate and      
complex movements1 which no one person  
would guess for himself4 ,we say 8guess0
 advisedly1 for all games are empirical4
  ,and thus having to a certain extent  
cleared the ground we will pass to      
construction4     ,,chapter ,,iii4      
,,exercise ,,and ,,exercises4   ,it will
 not in this chapter be necessary to go 
at all deeply into the physiological    
effects and changes wrought in the body 
by exercise1 but at the same time for   
those interested in the subject it will 
be well to sketch in the merest outline 
the general effect of exercise1 and give
 the reasons why 7a rule so universal as
 to be considered as practically without
 exception7 those who take exercise1    
especially when they take it in air1    
where there is a sufficiency of oxygen1 
are in better health than those who do  
not4  ,now every organ in the body is   

either in itself a muscle or a system of
 muscles1 or is controlled by muscles4  
,that is to say1 none of the infinite   
processes incidental not only to any    
movement1 but to even perfectly passive 
life1 are independent of muscular       
action1 automatic it may be1 and        
unconscious or sub-conscious1 but still 
muscular4  ,the action of the heart     
itself1 for instance1 which is1 in      
ordinary circumstances1 entirely        
automatic and absolutely essential to   
life1 consists in the alternate         
contraction and expansion of muscle1    
which sends the blood to all parts of   
the body2 and the heart1 like all other 
muscles1 can be made stronger with      
suitable exercises1 can be overtaxed by 
undue strain1 and can lapse into        
feebleness and degeneration if it is not
 rightly and fully used4 ,for the health
 of all muscles1 apart from their proper
 nourishment by food and air1 lies in   
their proper use4  ,all muscles which   
are within our reach1 so to speak1 which

 by an effort of will on our part are   
made to move some portion of the body1  
are controlled by nerves1 which transmit
 the message1 as through a telegraph    
wire1 from the brain to the required    
place4 ,by constant use it is possible1 
as in the case of walking 7in itself a  
rather complicated movement71 so to     
accustom the nerves to send their       
messages that1 after a time1 the action 
of the muscles become automatic1 and we 
are conscious of no effort of will to   
make them work4 ,the instinct of        
self-protection is another instance of  
this automatic use of muscles2 a man    
will put up his arm or duck his head to 
avoid a blow without consciously bidding
 the muscles of the arm or neck to act4 
,not only does continued use of a proper
 kind give this speed to the            
communication between brain and muscle1 
but--granted proper nourishment--it     
gives strength and health to the muscles
 used2 and1 broadly speaking1 the man   
who has all the muscles of his body in  

perfect working order1 is physically a  
thoroughly healthy man4  ,now the full  
effects of muscular movement are far too
 complicated to be spoken of with any   
completeness4 ,three1 however1 of the   
simplest and most obvious may be        
mentioned4 ,exercise1 as everyone knows1
 is productive first of quickened       
respiration1 quickened circulation1 and 
heat4 ,just as an engine burns coal in  
order to produce the steam which moves  
it1 so the muscles consume material in  
their working1 and this consumption of  
material again gives rise to waste      
products partly given off 7in the form  
of carbonic acid gas7 by the lungs1     
which therefore are called upon to      
supply a greater amount of oxygen4      
,hence the quickened respiration4       
,similarly1 more blood is required to   
feed the working part1 hence the heart  
is called upon to supply it with greater
 speed4 ,and thirdly1 since exercise    
produces heat1 and heat perspiration1   
the pores of the skin are called upon to

 open for the purpose of exudation1 and 
pass out with the sweat many waste      
products4#a ,exercise1 in short1        
develops not only the particular muscles
 used1 but whatever muscle is used1 the 
heart and the lungs as well 7since they 
have muscles of their own1 which are    
called upon to work71 and it gets rid of
 waste products in the body by means    
immediately of the skin1 and1 if certain
 most important muscles are used1 by    
facilitating the action of the kidneys  
and bowels4 ,it also1 as we have seen   
above1 quickens the co-ordination of    
brain1 nerve and muscle1 until with     
practice many movements become automatic
 instead of comparatively slow4 ,at the 
same time it uses up nervous force just 
as it does muscular force1 but only     
temporarily1 since rest and sleep       
automatically 7and nobody yet knows how7
 restore both4  ,this brief sketch will 
be enough for the moment to show why    
proper exercise is beneficial to the    
body1 and it will explain in a rough and

 ready manner why respiration and       
circulation are quickened1 and why      
exercise produces 7or should produce7   
appetite4 ,actual consumption of        
materials has taken place1 and in       
addition waste products1 which give rise
 to uric acid in the system1 have been  
removed4 ,but though in general these   
effects 7except when from serious       
weakness of the heart exercise is       
positively dangerous7 are beneficial to 
everybody1 it does not in the least     
follow that any haphazard exercise is   
beneficial to everybody4 ,certain       
movements1 which are to be highly       
recommended to the robust1 would if they
 were attempted by a man whose muscles  
were not so developed1 be either        
impossible to him1 or1 if effected1     
would strain rather than strengthen him4
 ,again1 the object in general of       
exercise is 7apart from its three       
results mentioned above7 to brisken and 
strengthen harmoniously1 and not to     
cause immense development of one or two 

sets of muscles1 leaving the others     
comparatively neglected4 ,of course1 if 
there is special weakness in any part it
 may be highly desirable to strengthen  
that part1 but as we have said above1   
what we may call mere 8,biceps-culture0 
is1 though charming for the biceps1 as  
long as the arm does not get            
muscle-bound1 no better a contributor to
 general health than would be the       
cultivation of any other one muscle in  
the body1 while there are many which it 
would be far more useful to cultivate   
than this4 ,for by the use of the       
biceps1 let us say1 no other organ of   
the body 7except in so far as quickened 
respiration and circulation is the      
result of muscular effort7 is directly  
benefited1 whereas by the use of the    
extensive muscles of the chest in a     
proper manner1 freedom and strength are 
directly procured for the lungs1 or by  
the use of the muscles of the abdomen in
 a proper manner1 the action of certain 
internal organs is facilitated4  ,now   

the main principles on which we base the
 system of exercise we recommend are    
these4 ,complete development of the     
muscular system is aimed at1 and rapid  
obedience of the muscles to the will4   
,the muscles should be exercised to     
their full extent--i4e41 they should    
make the full movement which their      
contraction allows--this fast full      
contraction is associated with the name 
of ,mr4 ,macdonald ,smith--and they     
should also be made efficient in        
arrested movements2 that is to say1 they
 should be able even in the middle of a 
rapid full movement to stop at once1    
being in complete control of the will1  
even as a wolf1 and this is one of the  
seven wonders of the world1 can check   
his spring while in mid-air4 ,how8 ,god 
knows4 ,mere size of muscle1 we believe1
 is in no way a criterion either of     
health or of the sort of strength which 
we consider to be desirable1 and it is  
infinitely better for a man to have     
muscles of but average size1 provided   

they are prompt and obedient1 than to be
 a ,farnese ,hercules1 if the bulk of   
muscle which he has made for himself is 
but slow moving and incapable of        
briskness4 ,the ,farnese ,hercules no   
doubt could lift weights of prodigious  
heaviness1 but if the acquisition of    
this power has been attained at the cost
 of speed and promptitude1 we altogether
 fail to see how he is benefited4       
,correctness and control are the first  
objects of muscle-culture2 by proper    
practice comes endurance1 speed1 and    
often very great muscular power4 ,but   
power--slow weight-lifting power--should
 be considered not as the first1 still  
less as the only object of exercise1 but
 as a probable result4 ,furthermore1    
though the lifting of dumb-bells is     
exceedingly useful in bringing an       
exceptionally weak muscle up to the     
general level of the others1 dumb-bell  
work is1 in itself1 slow movement1 and  
though even its continued use may not be
 altogether destructive of quickness1   

yet it cannot in any way be considered  
as conducive to it4 ,it leads in fact1  
in the main1 to efficiency in           
weight-lifting1 which both in itself    
seems somewhat useless1 is hardly       
thought as enjoyable1 even by its own   
enthusiasts1 as are games by their      
thousands of votaries1 and is1 except   
under the most careful tuition and      
supervision1 dangerous4 ,but in these   
quick full movements practised either   
with no weights at all1 or at the most  
with exceedingly light ones1 there is no
 risk of strain4 ,again1 while to judge 
by the letters and testimonials sent to 
well-known schools of physical culture  
7and published by them7 the increase of 
bulk in muscle seems to be considered in
 itself a desirable object1 the         
acquisition of this bulk appears even in
 successful cases to be a somewhat slow 
and laborious process1 and entails more 
than half an hour's dumb-bell practice  
of slow movements every day4 ,as        
supplementary to brisk movements1 it is 

more than possible that these mere      
bulk-acquiring movements have their     
uses1 but to base an entire system on   
them is to miss the point1 so it seems  
to us1 of the culture of muscles1 if not
 to ruin the muscles themselves4 ,it is 
also most important to see that the     
exercise for each muscle shall be that  
for which the muscle is naturally       
adapted2 and exercises designed to bring
 the muscles of the fingers or wrists   
into their utmost state of efficiency   
will be evidently utterly different from
 those by which we cultivate the muscles
 of the loins1 the back1 or the chest4  
,for fingers and wrists are obviously   
designed 7and are regularly used7 for   
far more rapid movement than the muscles
 of the back1 loins1 or chest1 and to   
attempt to make these larger muscle     
areas work with the same rapidity as the
 fingers attain in piano playing1 is to 
give not only an impossible task1 but a 
most unsuitable one4 ,or again1 to try  
to accustom the fingers to sustain the  

weight borne every moment by the muscles
 of the neck would even1 if it were     
possible1 utterly unfit them for the    
rapid movements which are natural to    
them4 ,again1 the muscles of the legs   
are designed to bear and to move the    
whole weight of the body1 and it is thus
 obvious that exercises suitable for    
development of the arms may be highly   
unsuitable for the development of the   
legs1 which from their greater natural  
bulk 7designed for the continual        
shifting and sustaining of weight7 are  
not able to move with the flick of the  
wrist4 ,and it is here also that        
dumb-bells and indeed gymnastics        
generally seem to us to go wrong4 ,it is
 to the arms in dumb-bell exercise that 
all this slow weight-moving is assigned1
 while really the essence of gymnastics 
seems to be to treat the arms like legs1
 and let them bear the whole weight of  
the body either passive or in motion4   
,thus it appears to us a truer and more 
sensible way of exercise to give each   

muscle1 as far as may be1 the kind of   
work for which it was intended3 to give 
to the wrists1 fingers1 forearms1       
exercises of great speed1 to give to the
 muscles of the legs exercises of speed 
certainly 7but of less speed1 since they
 are weight-carriers71 of balance and of
 flexibility 7thus enabling the body to 
start quickly in any required direction7
 and of sustaining power1 to give to the
 big areas of muscle round the spine1   
abdomen and loins exercises that will   
enable them to do more easily their     
pillar-like work1 and allow the         
underlying organs of the body free play1
 to give to the muscles of the ribs and 
chest that power of expansion and       
contraction which will enable the lungs 
to breathe fully at all times1 and in   
emergency quickly1 so that when greater 
demands are made by the working body for
 supplies of oxygen1 they may be readily
 supplied without a struggle for breath4
 ,and if these things are possible--as  
we entirely believe--we hold that the   

man who has attained them through       
exercise will be a greater debtor to    
exercise than he who can lift large     
weights with limbs required for other   
purposes4  ,one of the very best times  
for exercise1 and also for most people  
the most convenient1 is early in the    
morning before breakfast4 ,the body is  
7or should be7 fresh and untired1 and by
 exercise it is given a good start for  
the day1 and fortified against the      
congesting effects of the long sedentary
 work which must perhaps necessarily    
consume the greater part of the ensuing 
hours4 ,on the other hand1 some people  
habitually devote the freshness of the  
morning to brain-work1 for the brain    
like the body should be fittest then1   
and one of the present writers always   
does his hardest brain-work immediately 
on waking1 reserving his exercise for   
later4 ,in any case1 it is far better to
 take exercise on an empty stomach than 
after a meal1 since in the latter case  
the energy of the body is largely       

occupied with the work of digestion1    
which will be imperfectly1 or at any    
rate slowly1 performed1 if it is taxed  
simultaneously by other calls on it4    
,again1 in order to give full and easy  
play to the muscles1 as little clothing 
as possible should be worn1 since they  
are thus unimpeded in the movements1 and
 also because1 as mentioned in the      
chapter on light and air1 there is      
nothing more hardening and invigorating 
to the body than exposure to fresh air4 
,the exercise itself will very soon warm
 the body1 though perhaps at first those
 unaccustomed to exposure will find it  
wiser to take their hot bath or hot and 
cold bath before exercise1 so as to     
start already warmed4 ,but all those who
 are accustomed to have a cold bath1 and
 feel no chill afterwards1 may safely   
begin with the exercises1 and reserve   
the delightful thrill of the water for  
afterwards1 when they are even warmer   
from the exercise than they would have  
been on getting out of bed4  ,be sure   

also that there is plenty of air in the 
room1 for you will use more when you are
 exercising by reason of the quickened  
respiration4 ,your window1 it is to be  
hoped1 has been open all night4 ,it is  
really a pity to shut it4 ,then stand   
before a looking-glass1 so that you may1
 by the sight of the reflected movement 
in front of you1 be sure you are doing  
it fully and correctly1 and may the more
 easily fix your attention wholly and   
entirely on what you are doing4 ,for it 
is by attention that you will acquire   
ease and facility till1 as in learning a
 thing by heart1 the movements          
eventually become if not automatic1 at  
least extremely easy4#b  ,the following 
exercises are for the most part         
exercises of full contraction and full  
extension4 ,the full extension should be
 not only made but also held for a      
fraction of time4 ,the parts of the body
 which are not being used should be kept
 quiet and easy for the sake of         
self-control1 economy1 and gracefulness4

 ,each exercise is from one position    
7#a7 to another 7#b71 and then back     
again4 ,this we may accompany by saying 
to ourselves 8#a-b1 #a-b40 ,as a        
variant1 we may alter the time1 and say 
8#a-b-a1 #b-a-b10 and so on1 changing   
the pace1 intervening time1 etc4 ,there 
must be no dulness4 ,the photographs are
 of people who do not use dumb-bells4   
,,exercise ,i4--7,for the wrist and     
forearm47       ,clench the right hand1 
holding it out straight in front of you1
      with the back of the hand         
downwards4 ,unclasp the fingers with a  
snap and simultaneously move the whole  
hand round on the pivot of      the     
wrist and forearm as far as it will go4 
,then come back as      smartly as      
possible to the original clenched hand  
position4 ,repeat      about twenty     
times1 making the movement as quickly as
 you can in      both directions without
 sacrificing correctness or fulness4    
,then do      the same with the left    
hand4       ,,exercise ,,ii4--7,for     

upper arm47       ,extend the arm out at
 full stretch from the shoulder         
sideways1 with      hand and fingers    
completely extended and palm downwards2 
then bend      it as smartly as possible
 to its full extent at the elbow1       
bringing      the hand close to the     
head1 with its palm1 not its back1      
nearest to      the head1 and at the    
same time clenching the fist4 ,go back  
to      former position again as smartly
 as possible4 ,repeat from twenty to    
thirty times4 ,exercise the left arm in 
the same way4 ,see      ,photograph4    
,afterwards both arms may be exercised  
together4       ,,exercise              
,,iii4--7,shoulder and chest muscles47  
,bring the hands together at full extent
 of arms in front of the      face4     
,from there bring them quickly back till
 they are in a line      with the       
shoulders1 at the same time drawing in a
 long breath4      ,return them to the  
first position1 expelling the breath4   
,with a      very little practice it    

will be found that they can be brought  
back      considerably further than the 
line of the shoulders4 ,repeat ten      
times4       ,,exercise                 
,,iv4--7,shoulder and chest muscles47   
,stand erect with the arms by the side4 
,then raise them slowly      outwards1  
still at their full extent1 till they   
meet above the      head1 drawing in a  
long breath all the time4 ,pause for a  
moment in      the second position1     
still  ,illustration3 ,,exercise        
,,ii4--,,first ,,position4  ,to face    
page #hj4  ,illustration3 ,,exercise    
,,ii4--,,second ,,position4  ,to face   
page #hj4  ,illustration3 ,,exercise    
,,ii4--,,both ,,arms ,,together4  ,to   
face page #hj4  ,illustration3          
,,exercise ,,viii4  ,to face page #ha4  
holding the breath1 then lower the arms1
 slowly expelling the      breath1 till 
they are again at the side with         
shoulders drooped4      ,hold the breath
 out for a moment1 and repeat six or    
eight times4       ,,exercise           

,v4--7,breathing muscles of chest and   
abdomen47       ,standing erect draw a  
long breath1 inflating first the lower1 
then      the middle1 and lastly the    
upper part of the chest4 ,hold the      
breath      a moment1 then expel the    
air1 first emptying the lower1 then the 
middle and then the upper part of the   
chest4 ,hold the breath out      for a  
moment1 and repeat six or eight times1  
stopping directly      there is any     
feeling of giddiness4       ,,exercise  
,,vi4--7,muscles of the ankle and calf47
       ,stand on each foot in turn and  
with the other pointed in front1        
bend the ankle upwards and downwards1   
and from side to side1 and      then in 
a circling movement1 to its full extent1
 as rapidly as      possible4 ,repeat   
about twenty times4       ,,exercise    
,,vii4--7,muscles of the knee and       
thigh47       ,stand on each foot in    
turn1 and flex the knee as smartly as   
possible backwards to its full extent4  
,bring it back1 heel down toe      up1  

to its full stretch4 ,repeat ten times4 
,,exercise ,,viii4--7,balancing exercise
 for muscles of thigh and calf47        
,stand on one foot1 and bring the other 
slowly upwards and forwards      to full
 extent of the leg1 bending the body    
back to preserve      balance4 ,draw the
 leg back till it is reaching out to its
 full      extent behind the back1      
leaning forwards at the same time with  
the      body1 and stretching out the   
arm corresponding to the extended leg   
to its full extent4 ,repeat with each   
foot half a dozen times4 ,see           
,photograph4       ,,exercise           
,,ix4--7,muscles of ankle1 knee and     
hip47       ,stand on left foot and turn
 the right inwards till the toe is at   
right angles to the side of the left    
foot4 ,then reverse it as      smartly  
as possible to its full extent so that  
the heel of the      right foot is      
touching the side of the left1 and the  
toe pointing      at right angles       
outwards4 ,repeat ten times with each   

foot4 ,see      ,photograph4            
,,exercise ,x4--7,for hips and abdomen47
 7,from ,health and ,strength1          
,april1 #aijb47       ,stand straight1  
heels together1 hands on the waist with 
thumbs to      the back and fingers     
pointing forwards and downwards4 ,then  
keeping      the legs still and the head
 facing forward all the time1 sway the  
body round and round1 going as far back1
 as far forward and down1      and as   
far to the sides as you can4 ,do this   
slowly and see that the      abdominal  
muscles feel a strong play1 and make    
three circles with      the trunk4 ,then
 stand still and straight again and     
stretch the body      as high as you    
can1 but without rising off the feet1 so
 that the      leg muscles have perfect 
rest4 ,stretch out and up after every   
three      circles1 and stop the moment 
the slightest feeling of tiredness      
comes4       ,if this exercise does not 
seem to suit the individual1 then it may
      be preferable to make a swift     

movement as  ,illustration3 ,,exercise  
,,ix4--,,first ,,position4  ,to face    
page #hb4  ,illustration3 ,,exercise    
,,ix4--,,second ,,position4  ,to face   
page #hb4  ,illustration3 ,,exercise    
,,xiii4--,,first ,,position4  ,to face  
page #hc4  ,illustration3 ,,exercise    
,,xiii4--,,second ,,position4  ,to face 
page #hc4       if to pick up objects   
from the ground first in front of you1  
then      on one side1 then on the      
other1 then above you4       ,,exercise 
,,xi4--7,for muscles of the trunk and   
back47       ,stand firm on both feet   
all the time1 and keeping the head      
facing      forwards1 swing the trunk   
round first to the left and then to the 
right1 letting the arms move freely to  
help the swing4 ,do not      strain1 but
 try to increase the extent of the turn 
gradually day by      day4 ,repeat half 
a dozen times4       ,,exercise         
,,xii4--7,for muscles of back and leg47 
,lie flat on the floor1 with hands      
clasped behind the head4 ,draw          

right knee sharply up towards the chest1
 then kick it back to the      full     
extent of the leg1 stretching out toes  
as far as they will go4      ,do the    
same with left foot1 and repeat ten     
times4       ,,exercise ,,xiii4--7,neck 
and trunk and shoulders47       ,stand  
with feet and knees straight4 ,then turn
 the head round with      moderate      
rapidity as far as it will go to the    
right1 letting the      body follow it4 
,remain for a moment1 shrug the right   
shoulder1 and      revert the position1 
turning the head as far as possible to  
the      left4 ,then shrug the left     
shoulder4 ,repeat six times4 ,with this 
exercise too great speed of movement    
should not be attempted at      first1  
until the muscles of the neck have      
become pliant with      exercise4       
,before long1 however1 the head can with
 ease be turned so      far round that  
the eyes will cover a circle and a half4
 ,see      ,photograph4       ,,exercise
 ,,xiv4--7,combined exercise for arms1  

legs and trunk47       ,stand in an easy
 position1 slightly sideways1 the weight
 on the      left foot4 ,then take a    
rapid stride forward with the right     
foot1      the toe of the left still    
remaining on the ground1 and            
simultaneously lunge forward as rapidly 
as possible with right arm      to its  
full extent1 following it with a forward
 and downward motion      of the body4  
,recover smartly to the original        
position4 ,do the same      with the    
left foot and arm1 repeating ten or     
twelve times4 ,later on      the lunge  
can be made in other directions as well 
as straight      forwards4  ,now this   
list of fourteen exercises which we have
 extracted from a much larger number    
will1 we believe1 be found sufficient to
 exercise in a healthy and reasonable   
manner a very large proportion of the   
muscles of the body4 ,they may seem1    
especially to anyone who has been       
accustomed to long exercises with heavy 
dumb-bells1 mere child's play1 but if   

they are given a trial1 and especially  
if the utmost rapidity is used in making
 those movements where  ,illustration3  
,,exercise ,,xiv4  ,to face page #hd4   
rapidity is enjoined1 they will1 we     
think1 be found not unsatisfactory4     
,those people who are accustomed to     
gauge their exercise by the fatigue     
which it produces may not1 it is true1  
be pleased with them1 but for our part  
we do not for a moment believe that     
fatigue is any criterion of satisfactory
 exercise4 ,it is perfectly easy to     
fatigue oneself in a very few minutes by
 unsuitable exercises1 just as it is    
easy for a man accustomed to walk       
rapidly to feel real sensations of      
fatigue if he has to walk very slowly   
for half an hour4 ,yet no one would say 
that he had therefore enjoyed more      
satisfactory exercise4 ,for to use a    
muscle wrongly is in itself fatiguing1  
and for this reason exercises of the    
muscles of the arms should be far more  
rapid than exercises for the legs1 and  

exercises for the legs in the same way  
more rapid than those for the chest and 
abdomen4 ,it would be out of the        
question to try to make the breathing   
muscles exercise themselves with the    
rapidity that is easy to the muscles of 
the ankle1 and in the same way it is    
useless to exercise the muscles of the  
wrist only as fast as it is reasonable  
to exercise the muscles of the abdomen4 
,they are adapted for widely different  
purposes2 use then each for its own4    
,the advantage which we claim for such  
exercises is that they give exercise and
 do not produce fatigue4 ,furthermore1  
they take far less time than ordinary   
courses of dumb-bell exercise1 they     
require no apparatus whatever1 they     
produce briskness of movement1 and will 
keep the muscles in better condition for
 games and athletics than do mere slow  
strength-producing movements4 ,but we   
should not for a moment urge a man who  
played games regularly to use at any    
rate all these exercises on those days  

when he is playing1 for it is certain   
that some muscles1 if not all1 will be  
quite sufficiently exercised by the     
game1 and thus it is mere waste of time 
on his part1 and unnecessary expenditure
 of energy to add to that which is      
already sufficient4 ,on the other hand1 
most games--at any rate as they are     
played by most people--will not exercise
 all the muscles which even this list   
covers1 and a man might with advantage  
exercise those by these means4  ,with   
regard to the increase in the number of 
times each exercise is done1 it is quite
 impossible to lay down any general     
rule1 since anyone whose muscles are    
already accustomed to rapid movement    
will be able to increase the exercise   
more quickly than one who is not2 but as
 a general guide for everyone it may be 
said that none of the exercises should  
be repeated more than once or twice     
after the least feeling of fatigue or   
aching begins4 ,but far more important  
than mere repetition is the rapidity of 

movement with which one does those that 
are meant to be rapid1 and it is        
infinitely better to do such exercises  
only half the number of times suggested1
 with concentration and speed1 than     
twice the number if they are done       
slackly or not fully4 ,the first        
essentials are to do them correctly and 
rapidly2 the endurance and strength to  
repeat them many times with correctness 
and rapidity will come of their own     
accord4 ,but the correctness is also a  
sine qu non3 for it is the intelligent  
and faithful obedience of the body to   
the will which is no less an object of  
exercise than the efficiency of the body
 considered by itself1 and just as to   
practise these exercises correctly is   
the foundation of a good habit1 so to   
practise them incorrectly is the        
foundation of a bad one4  ,for athletes1
 then1 we believe that they will help in
 a marked degree to keep the muscles in 
good tone when there is forced on them a
 period of inaction from games4 ,this   

effect would not be obtainable from     
dumb-bell exercises1 since the latter   
for the most part are slow movements    
which are not of the least good as      
practice for games1 but 7though         
undoubtedly strength-giving7 if used    
alone rather prejudicial to speed than  
otherwise4 ,and for non-athletic people 
and athletes alike1 they will help to   
keep the body in good health1 not only  
because1 for reasons given above1       
exercise is healthy1 but because many of
 them are specially devoted to using    
those large muscle-areas of the body on 
which the proper daily working of the   
system depends1 and these are exercised 
without risk of straining1 whereas to   
exercise them with heavy dumb-bells in  
the hands has before now produced1 and  
will again produce1 injury4             
,furthermore1 the body is far less      
liable to be attacked by definite       
disease if it is in a healthy condition1
 while also the daily hardening which it
 will experience in the system of       

exposure which we recommend1 will render
 it considerably less prone to catch    
cold by reason of draughts or change of 
temperatures1 which otherwise are often 
the immediate causes of chill4  ,now1   
though games are more to be recommended 
than mere exercise for those who can    
afford the time and money for them1     
inasmuch as the enjoyment derived from  
them is greater 7the benefit derived    
being therefore greater71#c and all     
sorts of qualities are called out1 which
 mere exercises do not demand1 it must  
not be supposed that all games 7or for  
that matter all exercises7 are suitable 
to all ages and constitutions4 ,for in  
the human body speed 7as in these       
exercises7 is naturally developed before
 strength1 and a lad of twenty will beat
 a man of forty in a hundred yards'     
race1 though he has not nearly the same 
amount of pure physical force at his    
disposal4 ,short and violent exercises1 
exercises demanding top speed1 or a     
swift stroke1 are natural to youth1 and1

 broadly speaking1 as with advancing    
years 7even though a man is still in his
 prime7 strength increases1 speed       
somewhat diminishes4 ,thus1 though      
exercise and exercises are quite        
undoubtedly good for a young boy1 it    
seems by the example of nature herself1 
that exercises demanding strength and   
continued effort are bad4 ,thus for     
children we should never recommend      
dumb-bell or developer exercises at all1
 except with weights and resistances so 
small that they practically call forth  
no extra strength to manipulate1 but    
which serve in so far as the hand is    
occupied to fix the child's attention on
 what he is doing4 ,even in later years 
strength1 or at any rate that sort of   
strength which is measured and          
accompanied by very bulky muscles1 not  
only does not assist1 but even hinders  
speed of any movement2 and though a     
certain amount of strength is required  
for movement of any kind1 it is 7though 
it is possible not to have enough7 also 

possible to have too much of the wrong  
sort4 ,of course1 if a man's physical   
ambition is limited to weight-lifting1  
there is nothing more to be said3 let   
him continually lift weights4 ,but if it
 is in the direction either of good     
health or athletic excellence1 we think 
he can do better than practise          
habitually with dumb-bells1 or 8grips10 
or other strain-producing apparatus4    
,finally1 exercise in company with      
others is more entertaining and likely  
to be then done both better and more    
beneficially than exercise practised    
alone1 and it is with this among other  
objects that we have advocated in the   
chapter on ,mind and ,morals the        
formation of city clubs where both      
practice-exercises like those given     
above could be done in classes1 and also
 such games as squash1 badminton1 fives1
 and covered tennis be played4 ,in the  
separate volumes which deal with        
individual games will be found special  
practice-exercises for those games1 some

 of which can take the place of the     
general exercises given above1 since    
they exercise the same muscles1 but in a
 way more directly adapted for the games
 in question4     ,,chapter ,,iv4       
,,diet ,,and ,,stimulants4   ,dogmatism 
on any subject is dangerous3 in matters 
of food it is fatal4 ,one man's meat is 
literally another man's poison1 and     
because one of the writers knows that   
personally he can digest without the    
slightest discomfort a heavy supper1    
sleep the sleep of the just1 and rise   
cheerful and hungry for breakfast1 he   
would be making a great mistake in      
recommending such a course for a        
dyspeptic person1 with a view to the    
strengthening of his digestive          
processes4 ,in fact1 if a naturally     
dyspeptic person persevered in such a   
system1 this unfortunate scribe would   
probably be summoned to attend--with    
shame and dishonour--a coroner's        
inquest4 ,on the other hand1 should the 
dyspeptic so far win him over as to make

 him give what he would call a 8fair    
trial0 to a simple diet1 8the only diet0
 he would say 8on which it is possible  
to keep fairly well10 he would1 if it   
was persevered with1 be probably asked  
in a public place what he knew about    
this suicide4 ,but the moral of these   
gloomy reflections is clear enough3     
namely1 that in questions of eating and 
drinking and smoking1 what is to be     
ascertained is the diet which will keep 
,a or ,b in good health for the proper  
performance of a citizen's duties4      
,whatever diet 7or absence of diet7     
continues to give good results after a  
protracted trial is almost certainly    
good for the individual in question4    
,whether it would be good for another   
individual it is impossible to say1 but 
if any one person1 even though he lived 
exclusively on green cigars and         
,egyptian mummies1 continued to be in   
his most excellent health on such a     
diet1 it would be foolish to urge him1  
except on the score of expense in the   

way of import duties1 to change it4     
,but the majority of people are not at  
their best1 and know it4 ,when they are 
in hard work which1 as far as we can see
 in the present highly competitive state
 of the world1 is becoming the normal   
condition for man1 their bodily health1 
and in particular their bodily activity1
 sensibly declines4 ,then perhaps there 
comes a lull1 and they rush off into the
 country to be out of doors all day1 and
 play games1 or shoot or hunt1 and get  
sensibly better4 ,they have more        
appetite for food1 and as a natural     
consequence digest it better1 since     
wholesome appetite is a fair enough     
sign-post pointing to the pleasant place
 called 8,eat40 ,then the lull ceases2  
they go back to work again1 with a      
gradual decline of appetite4 ,at these  
cross-roads1 so to speak1 for the most  
part they take the wrong turning1 and   
continue to eat much as before4 ,horrors
 ensue4  ,the fact is that most people  
when taking a great deal of exercise are

 able to digest1 and1 what is not less  
important1 to assimilate1 not only      
larger quantities of food than they can 
assimilate when in full sedentary work1 
but a different sort of food4 ,as a rule
 they know of only one change of diet1  
alluded to contemptuously as            
8,vegetarianism10 and connected in their
 minds with huge platefuls of damp      
cabbage1 of which the most valuable     
salts have been boiled out and thrown   
away by an ignorant cook4 ,they are     
further 8put off0 by what appears to    
most people preposterous notions about  
the sin1 no less1 of eating animal food4
 ,in fact1 bad cooking and tactless     
enthusiasm have hand in hand done their 
utmost to ruin the vegetarian cause4 ,to
 eat damp cabbage can be1 by no         
conceivable process1 good for anybody1  
and to shun animal food because it      
implies death to an animal is a motive  
which does not appeal to the majority1  
who1 without examining any possible     
truth it may contain1 label it a fad4   

,and there is nothing which in the minds
 of ordinary people1 who most naturally 
and sensibly do not wish to spend the   
whole of their lives in discovering the 
diet which best suits them1 is more     
strongly prejudicial to any examination 
of a new system than to suspect it of   
being faddy4 ,they naturally desire a   
rgime of which the common-sense appeals 
to them1 and the common-sense of that   
which is ordinarily called vegetarianism
 is far to seek4 ,many people have found
 that the amount of meat which they     
usually eat is not very good for them3  
that three flesh meals a day are        
excessive in the way of animal food2 on 
the other hand they must have something 
substituted for the meat1 and they turn 
to vegetarianism1 and perhaps try a meal
 at some vegetarian eating-house4 ,one  
of the present writers tried it4 ,for an
 hour or rather less he felt that he    
would never eat again as long as he     
lived1 then1 almost without transition1 
he felt that he wished to eat the whole 

world round4 ,and he fled back to the   
fleshpots of ,egypt4  ,but nowadays     
vegetarianism is studied by certain     
people in a spirit of scientific        
investigation1 and its results1         
rationally arrived at1 are likely to    
prove of the most permanent value4 ,it  
is the greatest possible mistake to     
suppose that all vegetables and fruits  
are equally supporting2 some are highly 
nutritious1 others are hardly nutritious
 at all1 and to load the stomach with   
immense masses of a food which has a low
 nutritious value1 in order to get      
sufficient nutriment1 will probably     
produce results on health worse even    
than those from which the man who found 
that he was taking excessive quantities 
of animal food tried to escape4#d       
,briefly1 then1 the scientific view of  
food in general is as follows4  ,food   
has to supply waste of tissue and make  
repairs4  ,food has to supply heat 7fuel
 for the continual combustion of the    
body7 and a certain amount of fat4      

,food--so it is usually asserted and    
largely believed--has to give the       
stomach a certain amount of fibrous     
matter to supply bulk which will enable 
the system1 by natural means1 to cleanse
 and flush itself internally1 and throw 
off the waste for which it has no use1  
but which exists in greater or smaller  
quantities in all foods4  ,incidentally1
 also1 food should be of such taste and 
nature as easily to excite the saliva1  
which is almost indispensable to procure
 digestion4  ,now the one great         
necessity without which we die is       
proteid1 because proteid supplies 7and  
nothing else in the world supplies7 the 
waste which daily and hourly goes on in 
the body4 ,it is present in conveniently
 large quantities in all meat foods1    
which is one of the main causes of their
 being eaten1 but it is present also in 
large quantities in cheese1             
milk-proteid1 grains1 nuts1 and pulses1 
though in certain other fruits and      
vegetables it is almost completely      

absent4 ,it would be practically        
impossible1 for instance1 to eat enough 
cabbages to supply the necessary amount 
of pure proteid per diem1 which must1   
and this is important1 not only be      
swallowed but be digested4 ,on the other
 hand1 it is easily possible to get     
enough proteid per diem by a meat diet1 
but it is even easier to get enough from
 a diet of grains1 nuts1 pulses1 and    
milk-proteid1#e provided the right sorts
 are eaten4  ,the following abridged    
table giving the values of certain      
common articles of diet both in proteids
 and also in fattening and heating      
products will make this clear4  ,,table 
,,of ,,food ,,values4  7,,abridged      
,,from 8,,failures ,,of                 
,,vegetarianism407                      
----------------------------------------
--------------------------              
,foods--uncooked1                       
unless otherwise     ,proteid4  ,fat4   
,carbo-hydrates4  ,salts4               
stated4                                 

----------------------------------------
--------------------------    ,beef     
7with moderate                          
amount of fat7         #bj4       #a4e  
444         #a4c       ,mutton 7with    
moderate                                
amount of fat7         #ad4e     #ai4e  
444         #j4h       ,pork            
#ab4      #bf4b         444         #a4a
       ,fresh fish               #aj4e  
#b4e         444         #a4            
,milk                      #b4c      #d4
          #d4e         #j4g             
,plasmon                  #fi4       444
         444         #h4e       ,cheddar
 cheese           #cc4d     #bf4h       
444         #c4i       ,eggs 7white7    
#ab4f      #j4be        444         444 
,eggs 7yolk7              #af4b         
#ca4ge        444         444           
,hovis bread               #i4i         
#a4f        #db4c         #a4b          
,wholemeal bread           #f4c         
#a4b        #dd4h         #a4b          
78,manhu0 is similar7                   

,white bread             #f4e to #c     
#a4j        #ea4b         #a4j          
,boiled rice               #e4j         
#j4a        #da4i         #j4c          
,macaroni                 #aj4hi        
#j4de       #gf4je        #j4fd         
,dried peas               #ba4j         
#a4h        #ee4d         #b4f          
,lentils                  #bc4j         
#b4j        #eh4d         #b4g          
,haricots                 #bc4j         
#b4c        #ee4h         #c4b          
,potatoes                  #a4b         
#j4a        #ai4a         #j4i          
,turnips                   #j4i         
#j4ae        #e4j         #j4h          
,onions                    #a4f         
#j4c         #f4c         #j4f          
,cabbage                   #a4h         
#j4d         #e4h         #a4c          
,tomatoes                  #a4c         
#j4b         #e4j         #j4gf         
,cucumbers                 #j4ha        
#j4a         #b4a         #j4d          
,apples                    #j4d      444

        #ab4e         #j4d       ,plums 
#a4j      444        #ad4h         #j4e 
,cherries                  #j4h      444
         #h4i         #j4e              
,strawberries              #a4j      444
         #f4c         #j4g              
,bananas                 #a4e to #c     
444        #bb4i         #j4i           
,lemons                    #a4j      444
         #h4c         #j4e       ,dried 
dates               #d4d      444       
#fe4g         #a4e       ,dried figs    
#e4e      444        #fb4h         #b4c 
,chestnuts                #aj4a         
#aj4j         444         #b4g          
,walnuts                  #ae4f         
#fb4f         #g4d         #b4i         
,sweet almonds            #bd4j         
#ed4j        #aj4j         #c4j         
,cocoa bean                #f4c         
#ej4dd        #d4bj        #b4ge        
----------------------------------------
--------------------------  ,it is      
obvious then1 that as far as the        
theoretical reasons for eating food at  

all are concerned1 it is perfectly easy 
to obtain all the essentials for support
 without touching animal food1 and      
without in any way loading the stomach  
with unnecessary bulk2 and leaving out  
of the question1 for the present1 the   
economical advantage of adopting these  
simple foods1 there is one enormous     
advantage which they possess for many4  
,these are they who1 especially in town 
life1 and when they are not able to take
 the requisite amount of exercise1      
suffer chronically from slight          
biliousness or congested liver1 and the 
depression attendant thereon1 who feel  
sleepy or fatigued when in better health
 they would feel neither4 ,their        
ailments may rarely or never amount to  
what they would call 8an attack10 but   
habitually they are slightly clogged4   
,now in nine cases out of ten this      
feeling is due to the presence of uric  
acid in the body1 which is produced in  
larger quantities than the system1      
without the aid of daily perspiration1  

which gets rid of acids to a large      
extent through the skin1 can throw off4 
,this uric acid is a product of waste   
within the body1 and the foods which    
cause it are 7to a much larger extent   
than all others7 flesh foods4  ,many    
people know this without knowing it2 in 
other words1 many men who have an attack
 of biliousness1 lumbago1 or gout 7all  
direct results of the presence of uric  
acid in the body71 at once cut off1 even
 without consulting a doctor1 their     
daily consumption of flesh4 ,but then   
their ignorance makes them suffer1 for  
they most likely in the curtailment of  
flesh-food do not take enough proteid1  
with the effect that after a day or two 
of such treatment they feel lowered4    
,naturally3 they have been starving4    
,and the lowered feeling they put down  
to the absence of flesh-food1 whereas it
 is chiefly the absence of proteid from 
which they are suffering4 ,they could   
easily have avoided this by eating      
instead of flesh some of the fleshless  

foods which are valuable in proteid1 and
 they can--humanly speaking--if the     
abstinence from flesh-foods1 as is      
almost invariably the case1 relieves    
their attack1 guard against such attacks
 in the future1 by a diet1 complete or  
modified1 of the kind which has relieved
 them4 ,but1 and this is highly         
important1 it is a fatal mistake not to 
take enough proteid1 and not to remember
 that it is easily possible to eat heavy
 meals without taking enough4 ,four or  
five ounces per diem of proteid1 not    
only swallowed but digested1 is said to 
be the average required4  ,now there are
 many people in excellent health who    
live in the ordinary manner i4e41 on a  
varied diet including meat1 and as long 
as they are well1 there seems to be no  
reason1 except to be humane and to save 
the money they spend in food--and that  
may be a great inducement--why they     
should try a new diet when their present
 one suits them well1 except that1 for  
all they can tell1 another diet might   

suit them better4 ,at the same time     
there are certainly many people who are 
perfectly aware that they have          
periodical attacks of liver or          
biliousness directly traceable to diet1 
and many others who put themselves down 
as having chronically bad digestions1   
with which any food is continually      
liable to disagree4 ,it is to these     
particularly that a trial of the simpler
 foods is recommended1 whether they are 
adopted in toto1 or used to modify      
existing diet4 ,similarly1 also1 the    
simpler foods are recommended as worth a
 trial by athletes who are in training  
for some special event1 to whom either  
economy is an object 7for a most varied 
diet of simpler foods can be had at a   
daily cost of less than a shilling71 or 
whom the present heavy though wholesome 
meals do not suit4 ,furthermore1 it is  
quite possible1 as we said1 that even   
those who consider themselves well might
 be still better without flesh-foods4   
,another effect of this simpler food    

diet is that it has been found by trial 
to lessen greatly the desire for        
stimulants4 ,why this should be so is a 
question for physiologists1 and cannot  
be discussed here4 ,it may1 however1 be 
taken as a fact4 ,and those who have    
tried the diet fairly 7and one of the   
present writers has lived on simple     
foods--i4e41 scarcely touched meat in   
any form for some years7 find that      
abstinence from meat directly increases 
the activity and promptitude1 not only  
of the body1 but of the mind1 while both
 mind and body are capable of doing far 
harder and better work than before4 ,the
 simpler food diet by itself will       
probably be found adequate to reduce the
 excessive uric acid in the body to     
practically nil--i4e41 natural means    
will be sufficient to cope with it2 but 
it is useful to remember that alkalis   
may also be used as a preventive or     
cure4  ,another alteration in diet1     
which we give with the reiterated       
proviso that it may not suit everybody1 

is the habit of having no breakfast1 or 
if any1 only a fruit breakfast4 ,a very 
great number of people do not feel      
hungry immediately on rising1 and in    
,america this plan is largely adopted   
even by those who have to start the day 
with severe physical work4 ,for those   
who do feel hungry on rising it seems   
most probable that breakfast is         
indicated1 but on the other hand it is  
more than possible that for those who do
 not1 breakfast is not indicated4 ,and  
to eat a typical ,english breakfast1    
consisting probably of fish and meat1   
washed down with tea--which cannot be   
recommended as a fluid likely to help   
digestion4 ,when one does not want it1  
is really to require a daily miracle    
from the inside if one is so            
unreasonable as to demand that it shall 
dispose of these things without more    
ado4 ,similarly1 to limit one's eating  
to two meals a day has been found by    
many to be a valuable aid to health1    
though others1 on the other hand1 find  

that the quantity they really feel that 
they require1 if they only eat twice1 is
 apt to overload the stomach4  ,again1  
it is probably not good for anybody to  
take violent exertion of the body1 or do
 headwork immediately after or before   
any meal4 ,with many people it is       
unfortunately impossible to prevent     
this2 a man's only free time for his    
exercise may be immediately after lunch1
 or he may have to continue his deskwork
 till immediately before4 ,in such cases
 this must be taken as a necessary evil2
 for exercise even immediately after a  
meal will probably be better for a man  
than none at all1 while not to work up  
to the meal may mean neglect of work1   
which is more culpable than indigestion4
 ,for such1 a light meal is strongly    
recommended1 and in particular a meal as
 free of flesh-foods as the eater can   
manage4  ,it is of the greatest         
importance that whatever diet is found  
to suit the individual taste1 this diet 
should be eaten slowly and thoroughly   

masticated1 otherwise the most suitable 
and wholesome food may both disagree    
with the eater1 and lose most of its    
nourishing value4 ,nuts are a good      
example of this--they have an odious    
reputation for indigestibility which is 
quite unfounded1 for they are perfectly 
easy of digestion to most people if only
 they are very thoroughly masticated4   
,but swallowed in large pieces1 in any  
pieces in fact except the smallest1 they
 are exceedingly indigestible4          
,similarly1 also1 many nuts are         
extremely rich in proteids 7the         
chestnut1 for instance1 containing #adf 
per cent41 the peanut#f upwards of #bh  
per cent4 of proteid71 but in order to  
get at the proteid they must be bitten  
almost to powder and thoroughly mixed   
with saliva4 ,otherwise they are not    
distributed 7i4e41 digested71 but are   
passed through the body in the same way 
as chests of gold 7securely fastened up7
 can be sent by train1 so to speak1     
through a country without enriching it4 

,it is of equal importance thoroughly to
 masticate all starchy foods 7bread1    
potatoes1 c471 so that the saliva may   
penetrate them and begin the work of    
digestion in the mouth1 and it is       
largely for this reason that doctors    
recommend toast or biscuits to dyspeptic
 patients rather than bread1 because it 
is impossible to swallow crisp toast    
without properly biting it1 whereas     
lumps of soft bread can be swallowed    
without actual pain4 ,on this point we  
adopt a fearless dogmatism1 and assert  
that it is good for nobody to swallow   
unmasticated food1 both because the act 
of mastication is part of the digestive 
process1 and because mastication itself 
renders the nutritive elements of the   
food accessible to the stomach4 ,thus   
less bulk of food is needed1 there is   
less waste1 and the digestive juices of 
the stomach are not1 so to speak1 called
 on to make violent assaults on what    
they receive1 to behave like burglars1  
wresting what is valuable from the food4

 ,the burglary is done by the teeth1    
which1 by the way1 seem to be kept in   
better repair by mere mastication than  
by any other means1 and the energy      
otherwise used by the stomach remains   
undrawn upon4 ,also1 if one bites food  
well it is far easier to know correctly 
when one has eaten enough2 lumps of food
 bolted are for the time being 8locked  
up02 it is uncertain whether they are   
going to satisfy hunger or not4 ,even if
 unnutritious they will produce a       
feeling of satiety for the time being1  
and an hour later they may be found     
wanting4 ,a certain amount of bulk1 as  
we have said1 is needed1 but beyond that
 the richer a food is in the desired    
qualities of power of repair1 and of    
supply of energy1 the better is that    
food1 provided it is easily digestible4 
,and its full value cannot be brought   
into play1 especially in the case of    
starhy foods1 without thorough          
mastication4#g  ,as to drink and        
stimulants more regard if possible must 

be paid to what we have called 8the     
personal equation0 than even in matters 
of food4 ,excess of everything--for such
 is the implication of the word         
itself--must be bad for everybody1 but  
there is no earthly foundation for      
supposing that what is excess for one   
person injures another in the very      
least4 ,a shower of rain ruins a        
picture-hat in a few moments3 the same  
shower does not practically injure a    
locomotive engine at all1 and is        
absolutely good for sprouting corn4     
,alcohol for instance1 if indulged in at
 all by one man1 will assuredly lead    
either to excess or to inordinate       
craving for it1 while another man will  
drink wine at lunch and dinner for years
 without ever feeling the slightest     
desire to increase his usual quantity4  
,what he drinks1 again1 would hopelessly
 disagree with1 or perhaps intoxicate   
another man1 while it seems as far as we
 can judge to suit him2 he would perhaps
 even be definitely less well without   

it4 ,it is on this point that preachers 
of total abstinence1 just like          
vegetarians1 are often their own worst  
foes4 ,they seem to regard the process  
of fermentation 7a natural one after    
all7 as productive of something which is
 in itself immoral4 ,drunkenness1 of    
course1 is a vice2 we all know that2 but
 so1 and certain teetotallers seem to   
forget this1 is gluttony4 ,they each of 
them turn man into a brute beast1 though
 what many teetotallers would look      
approvingly at as 8a good hearty meal0  
appears to us to partake fully as much  
of the nature of debauchery as does the 
drinking of a bottle of champagne at    
dinner4 ,the question of drinking1 in   
fact1 seems to us one that each man must
 settle for himself1 by finding out     
experimentally whether he needs         
stimulant or not4 ,probably the         
healthier he is the less he needs it1   
and to spur a horse that is already     
going as well as the rider has any right
 to expect is both a cruelty and a false

 use of energy4 ,it seems certain1 also1
 that most people who take stimulants at
 all take more than they really need1   
partly because of the pleasant effect of
 stimulant in the heightened vividity it
 gives 7leaving anything like           
drunkenness out of the question71 and   
because of the taste of alcoholic       
beverages1 which nine out of ten people 
find most palatable4 ,here again        
preachers of total abstinence put       
forward an argument so silly that it is 
scarcely worth combating 7were it not   
for the fact that it is so often        
repeated71 when they say that what we   
have called 8heightened vividity0 is the
 thin end of intoxication4 ,it is       
nothing of the kind4 ,food itself is a  
stimulant as well as a nutriment2 a     
mutton chop or a welsh rarebit when one 
is hungry gives heightened vividity2 so 
also does whisky and soda4  ,but1 and   
here we tread more sensible ground1 it  
must be remembered that alcohol is not a
 nourishing stimulant1 and that its     

effect quickly wears off1 leaving       
reaction1 however slight1 in everybody4 
,nor must we keep out of the question   
what the continued effects of alcohol   
are4 ,its bad results may not be        
apparent for a long time4 ,in certain   
cases there are bad results2 in certain 
other cases apparently there are none4  
,authorities on training are universally
 agreed that very little1 if any1 should
 be taken when the training has begun2  
and they are unquestionably right1      
because the object of training is to    
produce before a certain date or during 
a certain period a specimen of manhood  
at its highest possible physical level1 
strung up and maintained at concert     
pitch4 ,to do this the whole structure  
must be sound1 and stimulant then       
appears to be of the nature of a        
temporary prop1 which has again and     
again to be set up afresh4 ,also1       
repeatedly applied stimulant followed by
 repeated reaction is not ideal4  ,the  
same remarks apply to the ordinary      

individual in a less degree2 for though 
he should aim at ideal health1 he does  
not want the sort of health which a     
boat-race crew want4 ,in fact1 in a     
necessarily sedentary life it would be  
exceedingly inconvenient to him2 for to 
maintain it it seems necessary to have  
hard daily exercise1 quantities of open 
air1 and hours which are practically    
impossible for the ordinary man who has 
to do his daily work4 ,an abstemious man
 who has been accustomed to alcohol may 
easily1 if he drops its use altogether1 
find himself continuing to desire it1 at
 an expense of nervous fretting which   
will cost him more than the possible    
gain in health may be worth4 ,but when  
any man who takes alcohol finds himself 
desiring it more and more and in        
increased quantities1 if even at one    
meal1 let us say1 he is unable to get   
it1 and finds himself fretting for it1  
we have no hesitation in begging him at 
whatever cost to drop it altogether and 
at once4 ,we do not say he is on the    

high road to become a drunkard1 but     
somewhere ahead of him there easily may 
be that high road4 ,we should further   
advise everybody to try at any rate what
 is the effect of drinking alcohol1 let 
us say1 once a day only4 ,of course1 the
 difficulty which faces most people is  
what to drink instead2 and1 as far as   
pleasure goes1 the difficulty is a real 
one4 ,we cordially recommend total      
abstainers to try to find a solution4   
,various non-alcoholic drinks have from 
time to time been sedulously advertised1
 but most of them are abhorrent to the  
ordinary palate1 being sickly sweet4    
,here comes in the question of the      
general regulation of drinks1 which1    
theoretically1 we are afraid1 is a most 
uncomfortable gospel4 ,for the effect of
 drinking cold things during a meal1    
except in very small quantities1 is     
without doubt digestively criminal3     
since the result of pouring cold        
aspersions into the stomach while it is 
busy with digestion is to lower its     

temperature at the time when heat is    
needed1 and also to weaken and water    
down the digestive juices4#h ,there is  
no getting over this3 long drinks on hot
 days at lunch are not to be            
recommended4 ,but even here the baffled 
voluptuary may find a way out which is  
not so disagreeable4 ,he may by all     
means have his long drink half an hour  
before lunch1 or at a rather long       
interval after4 ,if he choose after1 he 
will find1 especially if he has eaten   
fruit at lunch1 that he does not want   
it1 and that though the satisfaction of 
a real throatful of cold liquid is      
denied him1 he will have taken during   
lunch quite sufficient liquid to satisfy
 his thirst4 ,but that is the best we   
can do for him1 and we will not insult  
him by saying that plenty of hot water  
or hot water and lemon is delicious1 and
 so much nicer than whisky and soda     
iced4 ,for it is not nearly so nice4    
,finally1 with regard to that other     
soother and strengthener1 tobacco1 we   

have no sympathy with extremists1 and we
 assert that the moderate use of tobacco
 will not and cannot reduce the ordinary
 constitution to a wreck in ten years1  
while in many cases it is absolutely    
beneficial1 at least for the time1 as a 
nerve-sedative4 ,many people1 one of the
 present writers is one1 finds that he  
can work more steadily and with less    
restlessness when smoking4 ,but1 and    
here is a warning1 if1 after a spell of 
hard work of three or four hours1 you   
find the ash-tray a pile of cigarette   
ends1 most of them probably smoked only 
half-consciously1 take steps4 ,put the  
box of cigarettes in another room1 so   
that you have to get up in order to     
procure one4 ,then1 if you find yourself
 wondering whether it is worth while    
getting one1 you may be quite certain   
that you do not really want it4         
,furthermore1 tobacco is not nearly so  
insidious as alcohol2 it is perfectly   
easy for every one who smokes to know   
whether it suits him4 ,many people it   

does not suit at all1 and most of them  
know it4 ,here we should recommend all  
smokers to try the effect of abstinence 
for a couple of days1 or at any rate of 
abstinence up till dinner-time4 ,this   
would separate the sheep from the goats3
 many--the present writer is one        
again--will find that apparently no good
 effects ensue1 and a certain           
restlessness is the only result4 ,others
 will find themselves distinctly better 
both in energy and in accuracy of eye   
and keenness of perception4 ,these we   
should recommend to drop it altogether1 
and for their comfort the writer can    
assure them that1 having tried this     
experiment himself1 he found that the   
craving for it lasted only a few days1  
and that during those few days it was   
always possible to neutralise it for    
periods of an hour or so1 by chewing an 
ordinary dried camomile-flower 7#b;d4   
per ounce71 the extreme and rather      
pleasant bitterness of which renders the
 thought of tobacco literally abhorrent 

as long as the taste of it remains in   
the mouth4  ,but here again strict      
training for a special event almost1 if 
not quite1 unanimously demands a total  
abstinence from tobacco from the        
beginning of training4 ,the use of this 
we confess ourselves utterly unable to  
see1 since we do not believe at all     
that1 as in the case of drink1 to take a
 little necessarily means a desire for  
more1 but rather the extinguishing of   
the desire for the time being4 ,the case
 is1 in fact1 in our judgment1 a        
parallel to the shower of rain on the   
locomotive3 it is inconceivable almost  
that it should do so much harm as its   
uncompromising opponents assert1 and in 
many cases we believe its very moderate 
use would save a certain amount of      
restlessness1 which in present systems  
of training is far more common than it  
ought to be4 ,it is not in fact rare1   
whereas it should be not only rare1 but 
almost unknown4 ,for training is        
supposed to be the ideal way of living  

with a view to complete physical        
fitness1 but under most systems severe  
training entails an almost total        
cessation of brain work1 while it does  
not imply a total cessation of mental   
worry4 ,men often get fidgetty and stale
 before their weeks of training are     
nearly over1 and this is due partly1 no 
doubt1 to the absurd system of training 
a whole crew1 for instance1 as if they  
were identical specimens of the same    
man1 but also to the very fact that     
brain work is practically tabooed1 just 
as tobacco is tabooed4 ,neither1 in     
strict moderation1 we believe1          
particularly brain-work1 can possibly be
 as bad as they are frequently accused  
of being1 and both might very possibly  
be found a sedative for a body that is  
bursting with condition4 ,besides1 if   
training unfits a man for brain-work    
there is something probably wrong with  
the system of training1 whereas if any  
brain-work unfits a man for training1 it
 is seriously to be considered whether  

it is worth while to train at all4#i    
,for the right training1 so we believe1 
is that which shall enable a man--this  
is no fanciful idea1 but one that has   
and is now being put into practice by   
both the writers--to be capable of hard 
brain-work during the whole time that he
 is putting his body into the best      
possible condition both for general     
health and also for a special event4    
,the mens sana should not be left out of
 the corpore sano1 and health consists  
in the efficiency not of one at the cost
 of the other1 but of both to the       
benefit of each4 ,finally1 with regard  
to special training1 we believe that it 
cannot possibly fail to be injurious to 
a man to go out of severe training with 
the completeness and suddenness with    
which many do when the event is over4   
,after a training of weeks1 the desire  
for certain foods and stimulants1 if    
they were in themselves unhealthy1      
should have ceased1 the body in fact    
should have been brought into such a    

condition that it would feel by now a   
natural repugnance for them4 ,if1 then1 
this repugnance1 or at any rate absence 
of desire is not felt1 either they were 
not unhealthy1 and might have been      
allowed in moderation1 or the resumption
 of them with that extreme freedom--not 
to say excess--which marks the end of   
training1 is only compassed with a      
certain effort4 ,is it worth while8     
,finally1 also1 with regard to general  
training1 the acquirement that is of    
really good health1 which is within the 
reach of the majority1 and incumbent    
upon all to attempt1 a fair trial of    
simpler foods is recommended to all who 
habitually feel slightly indisposed when
 working hard1 and who are cut off to a 
large extent from regular exercise1 and 
is suggested1 if only on the ground of  
expense1 to many others4 ,similarly1 a  
diminution in stimulants is recommended 
to all who habitually take them1 in     
order that they may find for themselves 
what the effect 7on themselves only7 is4

 ,similarly1 also1 with regard to       
smoking3 for the concensus of           
professional trainers is dead against   
it1 as a foe both to eye and endurance4 
,some1 we believe1 will not find it so1 
but anyone may1 and very likely the     
majority will4 ,in any case1 it will    
hurt nobody to drop it for a week or    
two4     ,,chapter ,v4  ,,water1 ,,heat 
,,and ,,light4   ,it is not our         
intention to speak in any special manner
 about prescribed remedies for different
 ailments1 since our concern is with the
 general standard of health and fitness 
rather than with temporary ailments1 for
 which in many cases some special       
treatment is the most convenient remedy4
 ,but our object being to show how by a 
proper mode of life the body may be put 
into a state of health in which it is   
the least likely to need any help from  
drugs or special treatment1 it would be 
clearly out of place1 and imply a want  
of faith on our part in our present     
system if we thought it in the least    

necessary to talk much about remedial   
treatments4 ,but there are certain      
simple applications of water and heat1  
which though they may be adopted        
remedially1 are yet part of a rational  
and healthy mode of life--that is to    
say1 they can both be used by anyone    
suffering from some definite complaint1 
and at the same time belong to the daily
 and regular rgime of the thoroughly    
healthy man4 ,the different sorts of    
baths1 for instance1 are1 if rightly and
 scientifically used1 both remedial1 and
 will form part of the daily treatment  
of the healthy body4  ,as far as        
concerns the upper classes1 at any rate1
 there is probably no race in the world 
which nowadays#aj uses so much water as 
the ,anglo-,saxon2 but our manner of    
using it is1 to a large extent1         
luxurious rather than practical1        
sensuous rather than sensible4 ,the     
morning cold bath1 for instance1 which  
some ,frenchman the other day wittily   
called the 8,englishman's castle10 is1  

though eminently healthy and            
invigorating for some people1 neither   
healthy nor invigorating for all1 and   
cleansing for none except in a slight   
degree4 ,the cold bath1 indeed1 is a    
sort of fetish2 it is regarded as a     
piece of ritual belonging to the scheme 
of things which 8makes us ,englishmen   
what we are10 and to criticise the use  
of cold baths is something like 8taking 
the breeks off a ,hielander40 ,but for  
the sake of those thousands who have    
cold baths because it is their habit1   
and feel rather chilled and dispirited  
than otherwise by the process1 it is    
perhaps worth while to say a few words  
about cold and other baths4  ,water hot 
or cold1 externally applied1 has three  
main functions3 7i47 to cleanse1 7ii47  
to promote or equalise circulation1     
7iii47 to invigorate and harden4 ,it is 
mainly to its excellent effects with    
regard to the third of these functions  
that the complete cold plunge owes its  
popularity2 for nothing--given that the 

heart is strong1 and the liver not prone
 to sluggishness--is more delightfully  
exhilarating than the sudden thrill of  
cold water when one is either warm from 
hours in bed1 or hot from violent       
exercise4 ,but it must be remembered    
that it is distinctly not given to      
everyone to be sufficiently robust to be
 able to indulge in it4 ,there are some 
people who are clearly benefited--as far
 as we can see--by it2 there are many   
who are not injured by it1 and can      
continue to take it for the sake of the 
pleasurable sensation it produces2 but  
there are also many who are injured by  
it1 who run a risk anyhow in its use4   
,for the shock and contrast of it is a  
shock3 a sudden drag is put on the      
racing heart1 a sudden check is given to
 the hot open-pored skin4 ,it is exactly
 that which is pleasant3 it is that also
 which may be dangerous4 ,luckily the   
test of its desirability1 or at any     
rate1 harmlessness in any special case1 
is easy to apply1 and if anyone feels   

chilled after cold bathing1 or finds    
that after it the feet and hands are a  
little numb and cold1 with perhaps a    
loss of colour under the nails1 it is   
fairly certain that he or she has not   
the circulation which can be benefited  
by a cold bath2 but may be hurt by it4  
,or if anyone finds it necessary to make
 a very vigorous use of the rough towel 
afterwards in order to get warm again1  
the cold bath probably does not suit    
him4 ,again1 in some it produces a      
certain torpidity of the liver1 equally 
easily indicated2 here1 also1 we have   
one of ,nature's clear danger-flags     
waving us off4  ,the cold bath suits and
 probably benefits most of those who do 
not feel these dispiriting              
after-effects1 and the reason for it is 
obvious4 ,the cold water checks the     
circulation momentarily2 it is literally
 a cold sponge on the heart1 and it     
momentarily drives away the blood from  
the skin4 ,but then1 if the bather has  
good natural reaction1 this momentary   

chill will be succeeded by a fresh      
assertion of his vigour2 the heart      
momentarily checked will1 combatively1  
reassert itself1 the blood will rush    
back to the skin vessels from which it  
has been momentarily driven1 and the    
exhilaration of the cold shock will be  
succeeded by a fresh exhilaration of    
tingling vigour4 ,but in any case a cold
 bath should not be taken by anyone     
already cold or chilled2 it is because  
the body is warm1 the heart beating     
fully1 and the circulation vigorous that
 the subsequent reaction is vigorous4   
,but to take a cold bath when one is    
cold is to demand an effort from        
something which should be not checked   
but encouraged4  ,as a cleanser1        
however1 the cold bath is1 we regret to 
say1 hopelessly incompetent4 ,for to    
clean the skin properly it is not       
sufficient to clean the mere surface of 
the skin4 ,the pores have to be opened  
and the dirt and waste products1        
ordinarily invisible to the eye1 taken  

from them4 ,now cold water cannot do    
this1 since one of its main effects is  
to close the pores4 ,but if anyone wants
 to see what happens when the pores are 
thoroughly opened and cleaned1 let him  
take a ,turkish bath and be well rubbed 
afterwards4 ,what was ordinarily        
invisible becomes offensively visible1  
and though much of what comes away is   
skin itself1 it is skin anyhow of a     
certain colour1 and that colour is      
neither white nor pink1 nor brown1 but  
black4 ,and the colouring matter of that
 is--dirt4  ,now very hot water has in  
one respect the same immediate function 
as very cold water2 it tightens and     
closes the skin1 and a short very hot   
bath is as invigorating and bracing as a
 cold one1 and may be used with pleasure
 and effect by those who are not        
naturally suited to the cold4 ,but after
 a very short time1 if one remains in a 
hot bath1 the opposite effect begins4   
,the heat will now open the pores of the
 skin1 and1 as the water soaks in1 the  

skin is again relaxed1 and the hot bath 
becomes the cleanser4 ,for the first few
 moments1 however1 the opposite effect  
takes place2 the skin is braced and     
tightened1 and thus we find that many of
 the ,japanese1 for instance1 and some  
athletes in ,america1 use a short hot   
bath as we naturally use a cold bath1   
for an invigorator and hardener1 and to 
close the pores of the skin4 ,it is this
 use of it that we recommend to those   
who cannot stand a cold bath4  ,the hot 
bath1 then1 will supply the invigorating
 functions of the cold1 if it is really 
hot and is not too long4 ,in the same   
way both it and warm baths supply the   
cleansing functions which are wanting in
 the cold bath1 and the combination of  
the two--i4e41 a hot or warm bath for   
purposes of cleansing followed by a cold
 douche or cold sponging1 is perhaps the
 most perfect application of water in   
all its uses that we know1 and contains 
the same principles as the ,turkish     
bath4 ,those who have bathrooms will1 of

 course1 find this method easy enough to
 manage1 but those who have not can get 
a perfectly adequate substitute in a    
large basin of cold water with which    
they will sponge themselves after the   
ordinary hip-bath or sponging-tin in    
their rooms and while still standing in 
it4 ,those1 however1 whom the cold bath 
does not suit1 would be wise to use only
 cool1 not cold water1 after the hot    
bath4 ,a further benefit of this        
combination of hot and cold water lies  
in the hardening effect which the change
 of temperature produces on the skin1   
for it accustoms it to sudden changes of
 temperature1 and renders it far less   
liable to catch cold4 ,this1 in view of 
the number of colds that people         
certainly catch by getting chilled after
 being hot1 is a great advantage4  ,the 
best1 as also far the pleasantest water 
to wash in is soft water1 approaching as
 nearly as possible to pure or distilled
 water1 which from its purity and       
freedom from suspended mineral matter is

 more eager1 so to speak1 to take dirt1 
etc41 into solution--that is to say1 to 
wash it off4 ,but distilled water is    
expensive2 rain water1 which comes      
nearest to it1 not always to be had2    
while in chalky districts the water is  
hard4 ,this hardness may1 however1 be   
taken off by the addition of a little   
oatmeal1 or soda1 or bath salts1 which  
it will be found give the water the     
advantages of soft water2 soap1 for     
instance1 lathers much more readily in  
it1 and thus its efficiency as a        
cleanser is increased4 ,hard water also1
 if continually used1 certainly has a   
sort of drying and unpleasant effect on 
delicate skins1 making them less supple 
and elastic1 and diminishing their power
 of natural healthy action4 ,the remedy 
mentioned above largely alleviates this4
  ,with regard to the third of the main 
functions of water--namely1 to promote  
and equalise circulation1 this effect1  
though obtained from a complete bath    
7as1 for instance1 a hot bath when one  

is chilled7 is more particularly to be  
got from partial baths4 ,many people1   
for instance1 suffer from cold feet and 
hands1 and such know how unsatisfactory 
is the effect1 when working1 for        
instance1 on a cold day1 of warming the 
hands at the fire2 for this relief is   
hardly more than momentary1 and as soon 
as the1 mere surface heat obtained is   
exhausted1 the hands are just exactly as
 cold as they were before4 ,but a remedy
 far more satisfactory in its effects   
and just as simple lies at the nearest  
hot and cold-water taps1 and anyone who 
tries the effect of letting the hot     
water run over his hands for a few      
moments followed by the cold water      
7combining the two in exactly the same  
way as suggested for the complete bath1 
but repeating the process a few times7  
and then drying them thoroughly with a  
little friction1 will quite certainly   
find the need of constant excursions to 
the fire much curtailed4 ,for this is a 
warming on sound principles--the faulty 

circulation in the hands is remedied1   
the blood is stimulated to flow there   
naturally1 and in consequence the effect
 is far more lasting than the momentary 
relief of the external heat from the    
blaze4  ,in the same way with cold feet1
 though it would be extravagant and     
foolish to recommend any busy man to put
 in his office a hot and a cold         
foot-bath1 into which in the presence of
 his admiring clerks he should in the   
middle of the morning dip his feet1 yet 
many will find the habit of cold feet   
greatly reduced if at the morning bath  
7whether they have a hot bath or a cold7
 they apply first hot then cold water to
 their feet4 ,again1 at night cold feet 
are a definite and common cause of      
insomnia1 which many unwisely remedy by 
heaping the bedclothes over them till   
they restore heat to the feet by        
immoderate clothing over the whole body4
 ,we have suggested in the chapter on   
sleep the expedient of an extra coverlet
 over the feet1 and the hot bottle is   

another remedy4 ,but there are many to  
whom the hot bottle is of a gruesome    
nature2 if it is of earthenware there is
 the collision with the toe sometime    
during the night1 while if it is of     
india-rubber there is something clammy  
and snail-like about it when it has     
grown cold4 ,the far more thorough and  
satisfactory system for any confirmed   
sufferer1 because it tends directly to  
improve the circulation in the feet1 and
 to harden them by the change of        
temperature1 is the hot foot-bath1      
succeeded by cold sponging and rubbing  
before going to bed1 or after going to  
bed if there is insomnia4 ,this is      
particularly efficacious if repeated a  
time or two4 ,the tingling warmth1 due  
to the restoration of circulation1 is   
far more beneficial and pleasant than   
the unwilling haling down of the blood  
to the feet1 as it were1 by means of a  
hot water bottle4  ,in more directly    
remedial aspects1 we may just allude to 
the value of wet-packs for various parts

 of the body1 a common and excellent    
instance of which is a cold compress    
7covered with flannel7 round the throat 
as a cure for sore throat1 or cold water
 bandages 7also covered with flannel7   
for local sprains or inflammations4     
,such things1 however1 border on medical
 questions1 and though excellent and    
simple remedies1 are of too specialised 
a character to be more than alluded to4 
,lying half-way1 as it were1 between the
 agents of water and heat comes the     
,turkish bath1 that solacer in the life 
of many city men1 who but for it would  
undoubtedly1 in the conditions under    
which they live1 become confirmed       
dyspeptics4 ,by it1 in a short time1 the
 effects which exercise has on the skin 
are produced2 by it also1 if it is      
followed1 as it should be1 by rubbing   
and massage1 actual 7though passive7    
exercise is obtained4 ,thus it          
counteracts to a great extent what we   
have before called the 8acidity0 of     
city-life1 due to its general lack of   

exercise1 and the tendency it often     
produces to over-eat in proportion to   
the exercise taken4 ,but frequent       
,turkish baths1 though an excellent     
substitute for exercise1 an excellent   
corrective for that which advertisements
 elegantly call 8errors of diet10 and   
even an excellent adjunct to exercise1  
should be taken as a faute de mieux1    
except in the case perhaps of very      
corpulent people1 who find it1 rightly1 
almost essential to keep down the excess
 of fat4 ,for while the heat produces   
about the same effect on the skin as    
would heat derived from physical        
exertion1 and while massage produces    
about the same effect on the muscles as 
does physical exercise1 yet the absence 
of fresh air in this bath is a large    
defect2 though1 it is true1 it is to a  
certain extent compensated by the fact  
that the whole body is exposed to the   
air for a considerable time4 ,but       
considered as treatment1 it is          
artificial rather than natural2 and     

though certainly the skin and general   
health of men employed in a ,turkish    
bath as masseurs is in excellent        
condition1 yet the excessive heat       
7excessive1 that is1 in respect of the  
temperatures that the human body seems  
naturally adapted to encounter7 is      
probably in the long run somewhat trying
 to the system1 while the cold plunge   
immediately after 7to many the best part
 of the bath7 is distinctly bad for     
those for whom cold baths are bad4 ,but 
as a substitute for exercise1 and a     
general means of health to sedentary and
 city-workers1 it is probably the best  
yet contrived4 ,everyone1 however1      
should rest well after it1 and lie in   
the cooling-room for at least half an   
hour1 since the bath itself is violent1 
so to speak1 and demands recuperative   
measures1 and also because after a long 
exposure in the hot room even the cold  
douche will not at once restore firmness
 to the skin4 ,but with this precaution 
taken the bath is not only an excellent 

remedy for colds1 but also an excellent 
preventive against them1 by reason      
mainly of the hardening effect which the
 sudden change of the temperature       
produces4 ,as a cleanser1 finally1 the  
,turkish bath is quite unrivalled4  ,of 
late years physicians and others1 both  
here and in other countries1 notably    
,denmark1 ,germany1 and ,america1 have  
accepted and striven to bring within the
 range of practical therapeutics the    
incalculably health-giving and remedial 
power of heat and light4 ,this subject  
will be touched on in another chapter in
 connection with the exposure of the    
body to the air1 while part of it is too
 special 7as1 for instance1 the         
treatment of lupus with the violet rays 
of the spectrum7 to be more than alluded
 to4 ,the principle of it all is that   
light is as tonic to the body of a man  
as it is to a plant1 and that just as a 
plant is sickly and pale if given       
insufficient light1 so the body if      
stinted in this becomes weakly and      

inefficient1 a cellar-grown plant4      
,following this clue1 experiment has    
established beyond doubt that for anmia 
of certain kinds the best possible      
remedy is exposure to heat and light1   
and in ,germany there is more than one  
sun-cure for this1 the course of        
treatment being that patients pass hours
 in the sun every day with practically  
no clothes on4 ,here in ,england1 and   
especially in ,london1 such treatment is
 seldom possible1 the two great         
drawbacks being lack of sun and lack of 
privacy#aa1 and in consequence          
artificial light has been resorted to1  
not as being better than sunlight1 but  
as the best substitute for it4 ,here the
 body is exposed to a violent           
illumination of electric light 7the eyes
 and head being protected71 and is given
 a light-bath in the same way as a      
,turkish bath gives a purely heat bath4 
,incidentally1 it is true1 the bath of  
electric light is extremely hot 7a      
temperature far above that of the       

ordinary ,turkish bath being reached    
without inconvenience or danger71 but   
the main object is to administer the    
tonic of light1 and of that which light 
becomes when it has passed through the  
surface-skin4 ,of its extraordinary     
effects in cases of anmia1 for instance1
 it is outside our province to speak1   
but in a modified form1 i4e41 by        
exposure when possible of the body to   
sunlight1 and the constant and unvarying
 desirability of living in light rooms1 
much of its beneficial effects can be   
enjoyed1 and should be1 by everyone4    
,indeed1 to take the long continued     
effect of light1 not on an individual   
but on a race1 how much of the gaiety of
 the southern nations may perhaps be    
directly due to sunshine8 ,certainly 8a 
gloomy house10 or 8a gloomy room10 is   
gloomy in more senses than one1 for     
instinctively light affects the spirits2
 it is tonic and invigorating to body   
and mind alike1 and ten minutes of      
exposure of the whole body to the sun1  

fantastic as it may sound1 is as great a
 dispeller of shadows as is the sun     
itself4  ,it is with this modified form 
of sun-bath 7not because the sun-bath1  
as a treatment1 is anything but         
admirable1 but because it is in         
treatment of disease that it is mainly  
used7 that we have to deal4 ,everyone   
knows how invigorating it is to have    
only the face and hands exposed to the  
sun1 a twentieth part of the body1 that 
is to say1 given the sun-bath1 not as a 
medicine1 but as a sustainer of general 
health4 ,multiply this by twenty then3  
instead of twenty minutes in the open   
air1 expose the whole body1 if possible1
 when dressing1 to direct sun-rays by an
 open window2 let the fresh air and the 
sun 8have their sweet way40 ,sunlight1  
it is sadly true1 is not always         
available1 but light is better than no  
light1 and instead of hastening to dress
 after the bath in the morning1 throw   
the windows wide1 and for as long as may
 be 7though taking a feeling of         

chilliness as a danger signal of        
,nature1 indicating clothes7 let your   
body drink in light and air4 ,if you are
 of imperfect circulation1 get warm     
first by a hot-bath and exercise1 but   
remember that as long as you are warm1  
there is no conceivable danger of       
catching cold1 and that on the first    
hint of cold you are almost certainly in
 time to dress4 ,also the endurance of  
exposure increases rapidly1 and         
endurance of exposure is one of the     
first requisites of serene health1 of   
the health that no more bothers itself  
about danger of catching cold than the  
enviable slumberer spoken of in the     
chapter on sleep bothers himself about  
getting to sleep4  ,no wonder the sun in
 ,greek times was the god ,apollo1 the  
young god of health and beauty1 of all  
that keeps men young and vigorous1 of   
all that keeps them sane and efficient4 
,no wonder1 also1 that from time        
immemorial the sun has been worshipped  
as the supreme god1 for from what else  

but his light comes growth and health8  
,there he is every day 7or at any rate  
on some days7 marching slowly for our   
behoof across a beneficent heaven1 and  
we are like children who clench their   
teeth when the doctor comes1 rather than
 show their tongue1 if we strive by     
awnings and parasols1 and ,god knows    
what infamous devices1 to shut out that 
humane physician4 ,gentlemen1 8,the     
,sun40       8,air and light are        
essential to the development of the     
higher forms      of animal and         
vegetable life in full vigour and       
perfection4 ,the      lowest            
organisms--fungi and bacilli and        
bacteria whose office in      nature    
appears to be to prey upon and hasten   
the decomposition of      their         
superiors in the scale of life--love1   
like other evil things1      darkness   
and close dwellings4 ,bright sunlight   
7the most potent and      valuable of   
all light7 and fresh air 7by oxygen the 
portion of food      used as fuel is    

burnt1 and heat and all forms of energy 
evolved1      and oxygen is required for
 the changing and removal of waste7 are 
as inimical to them as they are         
beneficial to the more perfect          
forms above them4 ,the action of light  
is known with less precision      than  
that of oxygen4 ,it appears1 however1 to
 be essential to the      perfect       
formation of the red cells of the       
blood--its most vital      constituents4
 ,persons who are deprived of light grow
 pale and      bloodless4 ,young women  
brought from the country as servants or 
shop      girls1 and kept in cellar     
kitchens or dark work-rooms1 notoriously
      suffer in this way4 ,miners also  
are a pallid1 anmic class4 ,the         
want of fresh air has something to do   
with the result no doubt2 yet           
patients in a well-lighted hospital ward
 appear to recover more      quickly1 as
 a rule1 than those in darker rooms     
equally well      ventilated4 ,compare  
the interesting statistics collected in 

,st4      ,petersburg by ,sir ,james    
,wylie4 ,altogether common experience   
and      observation confirm the        
conclusion which science has hardly yet 
formulated1 that light has a powerful   
and favourable influence upon           
animal life4 ,human beings grow blanched
 just as plants do1 for the      want of
 it4 ,and it is not a question of colour
 merely2 vitality is      seriously     
lowered also4 ,this is largely felt in  
great towns shaded      by fog and      
smoke-clouds4 ,some recent remarkable   
experiments have      shown that the    
electric light exerts a favourable      
influence on      vegetation1 second    
only to sunlight4 ,it is possible that  
it may in      like manner foster animal
 life40 ,dr4 ,w4 ,b4 ,cheadle in 8,the  
,book of      ,health40              99 
99       99       99       99       ,in 
addition to the experiments on          
vegetation1 at ,cornell ,university     
in ,america1 and by ,professor ,siemens 
in ,england1 recent experiments         

have shown the value of electric light  
in general1 and of certain              
colour-rays in particular1 in the       
treatment of various diseases      such 
as gout and its sisters and cousins1    
nervousness1 lupus1 and      so on4     
,there are already several              
establishments in ,london where         
electric light cures are to be obtained4
 ,dr4 ,forbes ,winslow in his           
treatise on ,light speaks even more     
emphatically than ,dr4 ,cheadle         
does about the bad effects of the       
absence of light4 ,he says3--           
99       99       99       99       99  
8,it is a well-established fact that1 as
 the effect of isolation      from the  
stimulus of light1 the fibrine1 albumen 
and red      blood-cells become         
diminished in quantity1 and the serum1  
or watery      portion of the vital     
fluid1 augmented in volume1 thus        
inducing a      disease known as        
lukaemia1 in which white instead of red 
blood-cells are developed4 ,this        

exclusion from the sun produces the     
sickly1 flabby1 pale1 anmic condition of
 the face1 or ex-sanguined              
ghost-like forms so often seen amongst  
those not freely exposed to      air and
 light4 ,the absence of these essential 
elements of health      deteriorates by 
materially altering the physical        
composition of the      blood1 thus     
seriously prostrating the vital         
strength1 enfeebling      the nervous   
energy1 and ultimately inducing organic 
changes in the      structure of the    
heart1 brain and muscular tissue40      
99       99       99       99       99  
,the use of water as a means of curing  
disease and of preserving      health   
was revived early in this century by    
,priessnitz and his many      followers4
 ,in #ahif the oldest of ,german        
doctors1 ,professor and      ,privy     
,councillor ,adolf ,kussmaul1 of        
,heidelberg1 refused to sign the        
programme of the commissioners for      
medical examinations1 because      8of  

hydropathy our young doctor1 when he    
leaves the schools1 knows      nothing  
at all40 ,in the same year ,sir ,lauder 
,brunton1 in his ,summer      ,lectures 
at ,st4 ,bartholomew's1 testified to the
 wonderful effects      of the          
wet-sheet-pack2 and the late ,dr4       
,carpenter1 ,professor of               
,physiology in the ,royal ,institution1 
as well as ,dr4 ,wilson and ,lord       
,lytton1 have spoken in praise of this  
very cheap and simple and      pleasant 
remedy which we heartily recommend for  
the reader's trial4      ,the late ,sir 
,john ,forbes wrote most                
enthusiastically about this and         
other easy water treatments1 which ,dr4 
,john ,goodman contrasted with      the 
treatments by drugs1 stimulants1        
overfeeding1 and so on4 ,as a           
striking example we may quote his words 
about ,diuretics 7which have      been  
among the various means recommended for 
reducing weight73--              99     
99       99       99       99           

8,allopathic ,diuretics4--,squills1     
digitalis1 nitric ether1 acetate      of
 potash1 broom-tops1 dandelion1 mercury4
       8,hydropathic                    
,diuretics4--,copious water-drinking1   
hot-air baths1      sitz-baths1 wet     
packing1 c4 ,no remedies act more       
powerfully on the      kidneys without  
injury4 ,copious drinking of            
barley-water is good40     ,,chapter    
,,vi4  ,,air ,,and ,,breathing4   ,among
 all the millions of outside agencies   
that go to build up and strengthen1 or  
if improperly used to undermine1 the    
health of the human body1 there is none 
so constant in our environment as air4  
,at intervals it is necessary to eat and
 to sleep4 ,at intervals it is equally  
essential for us to have light2 but the 
use of air goes on from birth to death2 
completely deprived of it only for a few
 minutes we die1 and it is largely      
because breathing is so obviously and   
always essential1 because except in     
definite ill-health it is completely    

automatic1 that few people even give a  
thought to the question1 and most would 
be disposed to laugh if they were told  
that there are different ways of        
breathing1 some right and some wrong4   
,consequently1 most people with the     
inherent perverseness of human nature   
use one of the wrong ways4  ,observe1   
for instance1 the way that the first    
hundred people you meet down any crowded
 thoroughfare are breathing1 and you    
will find probably that 7leaving out of 
the question those who are evidently out
 of breath7 more than three quarters    
have their mouths open1 and are         
breathing through them4 ,that is the    
wrong way4 ,many of these may have a    
physical difficulty in getting          
sufficient air through the nostrils4    
,some have colds1 perhaps1 but more have
 over-large adenoids4 ,consequently if1 
when you have no cold at all1 you find  
you cannot get enough air through the   
nostrils without effort1 go straight to 
a doctor4 ,but probably you can2        

therefore1 breathe through the nostrils4
 ,for nature1 who1 take her all round1  
is a safe guide to follow1 if she       
clearly indicates something1 has        
provided three passages by which air may
 reach the lungs4 ,one is the mouth1 two
 are the nostrils4 ,but the mouth 7in   
addition to its sense of taste most     
conveniently placed there7 has the duty 
of carrying food and drink to the       
stomach4 ,the chances1 therefore1 are   
that the nostrils 7in addition to their 
sense of smell1 again most conveniently 
placed there1 a sentinel to challenge   
the air1 as it were1 as the taste is a  
sentinel to challenge the food7 were    
designed to give air to the lungs4 ,and 
they are not ill-contrived4 ,witness1 to
 take a horrible but convincing         
instance1 the amount of soot and smuts  
that are prevented from reaching the    
lungs if we breathe through the nose    
during a ,london fog4 ,the nostrils are 
a sort of filter1 tortuous1 averting    
impurities4 ,on the other hand1 many    

advocates of a sensible idea 7as in     
vegetarianism and total abstinence7 are 
their own foes when they say that only  
the air warmed by the longer passage is 
good for the lungs and makes them less  
liable to catch cold4 ,the reverse is   
probably the case1 since people with    
delicate lungs are cured of their       
delicacy or disease in the coldest      
possible air1 if it be dry4  ,anyhow1   
the air gets to the lungs1 otherwise we 
die2 but the lungs1 which are the       
largest single organ in the human body  
and in many ways the most adaptable1    
have this defect1 and at the same time  
this enormous advantage in case of      
disease1 that a very small part of them 
need be used in order to supply         
sufficient air to the stove of          
combustion4 ,we can at will 7most of us 
do7 employ the bottom part of them only1
 we can 7with more difficulty7 employ   
mainly the middle part1 or we can with  
about the same difficulty employ the    
upper part4 ,but since much of the      

health of any organ or part of the body 
lies in its use1 for not to use an organ
 either passively or intentionally      
implies 7with the only exception of     
those organs which are partly intended  
as storers of energy7 its gradual       
atrophy1 it is clearly the path of      
wisdom to give the lungs their proper   
work4 ,for 8proper work0 means not      
exhaustion to a healthy organ but       
increase of strength and health4 ,it is 
on the scabbarded sword that the rust   
grows4  ,in the case of men1 the use of 
the lower part of the lungs may at once 
be dismissed1 for it is without         
exception natural and habitual1 whereas 
in many women chest-breathing1 owing no 
doubt largely to the use of the old and 
unscientific corsets1 is correspondingly
 habitual2 and for men the defect lies  
in hardly ever1 except during violent   
effort1 when one is out of breath1 using
 the middle and upper breathing4        
,roughly speaking1 lower breathing is   
accomplished by distention of the       

abdominal part of the apparatus1 middle 
breathing by distention of the part of  
the body between the ribs1 upper        
breathing by inflation of the chest4 ,in
 what we call a long breath1 and in a   
yawn1 the breathing is complete         
throughout the whole of the lungs4 ,it  
is this which is worth cultivation1 not 
only for the sake of the lungs          
themselves1 but for the sake of the     
control of breathing which is often     
useful4  ,but the main point lies in the
 habitual use of the whole of the lungs4
 ,take half a dozen long slow breaths1  
expanding the lungs to the utmost1 and  
again completely expelling the air1 and 
you will find by experiment that you can
 hold your breath for very much longer  
than you could do without such          
preparation1 the reason being that you  
have in the blood a store of oxygen1    
however minute1 that will carry you on  
for an additional number of seconds4    
,the advantages of this are obvious in  
the case of great bodily exertion when  

the lungs have difficulty in getting    
enough oxygen to supply the racing      
heart1 for if they can easily1 through  
thorough practice1 come without effort  
into complete use1 they will be able to 
supply without effort a greater fund of 
oxygen which automatically 7and ,god    
knows how7 they for ever extract from   
the air1 returning the dead air1        
carbonic acid gas4 ,in other words1 the 
man who can without effort use the whole
 of his lungs will keep them in a better
 state of health than one who from      
continued non-use of the middle and     
upper parts of them1 has not maintained 
them in similar vigour4 ,such a man1    
also1 will be far less liable to be     
attacked by forms of pulmonary disease  
than one who has half these organs in a 
state which corresponds to being 8below 
par0 as applied to the whole body4      
,here1 as in the case of other muscles1 
definite exercises are good for         
increasing the power of the lungs4  ,the
 following will be found invariably     

useful3--         99       99       99  
99       99  7#a7 ,breathe slowly in    
through the nostrils till the whole of  
the air cavity is expanded to its       
fullest capacity4  7#b7 ,hold the air   
there from five to ten seconds4  7#c7   
,breathe it slowly out till the whole of
 the air cavity is as far as possible   
empty4  7#d7 ,hold it out for from five 
to ten seconds4  ,at first this exercise
 will be found fatiguing to the lungs   
and the fatigue will be manifested1 if  
not in giddiness1 in a tendency to be   
out of breath4 ,by all means be out of  
breath1 and1 when the breathing is      
normal again1 repeat the exercise1 going
 through it half a dozen times4 ,after a
 week you will find you can repeat it a 
dozen times or so without intermission1 
or the desire for intermission4 ,during 
the breathing in1 it will both help the 
lungs and encourage a greater fulness of
 breath to raise the arms and shoulders4
 ,they should be held in 8shrugged0     
position while the breath is held1 be   

allowed to drop gradually as the breath 
goes out1 and remain utterly relaxed    
during the fourth part of the exercise4 
,this exercise will be found most       
beneficial in enlarging the capacity of 
the lungs and the power of expansion of 
the chest1 which1 by the way1 is a far  
more important thing than the actual    
size of the chest4 ,the exercise may    
also be used with the following 7see    
,chapter ,,iii473--  ,stand erect with  
the arms outstretched and hands together
 in front of the face4 ,bring the arms  
quickly and suddenly back until they are
 level with the shoulders1 still at full
 stretch1 at the same time letting the  
breath come suddenly and fully into the 
lungs4 ,after a pause of a second or    
two1 with the chest inflated to its     
utmost1 bring the arms back to the      
original position1 expelling all the    
breath with the same suddenness4  ,these
 two exercises1 it must be repeated1 are
 7especially for those who need         
them--i4e41 those who have not been in  

the habit of using the whole of the     
lungs7 rather trying1 particularly at   
first2 on no account1 therefore1 strain 
or exhaust yourself over them4 ,let the 
facility in doing them come slowly4     
,these1 like all lung exercise1 should  
be performed by an open window or in a  
room with good ventilation and as free  
as possible from dust1 since the point  
is to charge the lungs thoroughly with  
air1 which had therefore better be pure 
air4 ,the open mouth may be used in     
these exercises1 since a full draught of
 air has to be taken in suddenly4  ,but 
apart from actual exercises for the     
lungs1 an even more important point is  
that these organs should as far as      
possible be given1 night and day alike1 
a proper supply of air for their normal 
and automatic working2 and their one and
 constant demand is oxygen4 ,considering
 how much there is in existence1 it is  
wonderful how rare civilised life has   
contrived to make it1 while builders and
 architects seem to adopt the           

uncompromising attitude of saying1 8,we 
will give you air and draughts1 or no   
air and no draughts40 ,sometimes even1  
by an excess of diabolical humour1 they 
manage to give one draughts and no air1 
and render rooms both cold and stuffy2  
and the continual breathing of          
unvivified air1 of air which has been   
exhausted of its oxygen by the breathing
 of other people and not renewed by a   
constant fresh supply coming in1 is     
probably responsible for as much languor
 and indisposition as any of the errors 
of diet mentioned in the previous       
chapter4 ,nor is it the least necessary 
that because a room is hot the air      
should be bad2 indeed1 one of the       
reasons why a good fire in the room is  
healthy is that1 if there is an adequate
 ventilator1 the fire by its burning and
 by the passage of the heat up the      
chimney induces a current of air1 and   
though it warms a room and may make it  
even over-hot1 yet that heated air is   
not nearly so enervating as the air of a

 cooler and ill-ventilated room4 ,the   
lungs do not in the least object to be  
fed with even roasted air1 as in a      
,turkish bath1 any more than they       
dislike air of the utmost extremity of  
cold2 what they do rebel against is     
being given vitiated and exhausted air4 
,it is the quality rather than the      
temperature of the air we breathe which 
has to be considered1 and many people   
who say they cannot stand a hot room    
mean not really a hot room but a stuffy 
one4  ,we have heard a good deal lately 
about the policy of the open door1 and  
recommend to our readers' serious       
consideration the policy of the open    
window as much as possible by day and   
always at night4 ,unless the head of the
 bed is immediately by the window 7and  
scarcely even then71 it is practically  
impossible to catch cold when one is in 
bed and properly covered4 ,to live under
 canvas1 for instance1 means to sleep   
almost invariably in a thorough draught4
 ,but those who have tried that         

delightful mode of life know that to    
catch cold under such circumstances is  
almost unknown2 one is constantly wet   
and is usually in a draught1 but one    
does not catch cold because these things
 in themselves do not produce a cold in 
a healthy person1 and one's health in   
such conditions is improved1 because one
 has enough air and probably not too    
much food4 ,the air itself is tonic1    
strengthening2 it is largely because in 
civilised city-life we do not have      
enough that we are liable to colds4 ,the
 passages to the lungs1 with their      
lining of mucous membrane1 and the lungs
 themselves1 are clogged with           
impurities1 and weak through a mild form
 of starvation4 ,feed them4 ,clean them4
  ,we do not1 however1 advise the       
ordinary city man deliberately to sit in
 a draught1 though if that were the only
 plan of getting air it might be far    
better than his present procedure4      
,instead1 we recommend him to look to   
his ventilators1 and whenever he feels  

that the office is stuffy let him cut   
another or two1 one low and one high2   
let him--and these remarks apply to all 
dwellers in houses--warm his offices by 
fires rather than hot pipes1 if         
possible2 for fires assist ventilation  
while they also give heat1 but pipes are
 valueless except for heat4             
,furthermore1 a screen of paste-board1  
or if light is wanted1 of glass1 can    
often be arranged so that a window may  
be opened without creating a draught at 
all2 for though draughts are not1 we    
think1 so guilty in the way of          
cold-giving as their reputation would   
seem to justify1 yet they are           
uncomfortable4 ,but above all have      
windows open during sleep1 that mighty  
friend of recuperation1 when rest ought 
to be brought to every organ4 ,and the  
natural rest to give the lungs is to    
supply them with plenty of pure air1 so 
that their work is made easy for them4  
,nothing is commoner than long          
drowsiness and heaviness on waking1 even

 after perfectly sufficient sleep1 and  
for this nothing is more responsible    
than the fact that we have been         
breathing all night air which has been  
steadily deteriorating because drained  
of its oxygen4 ,let the windows be shut 
by all means1 if you will1 while you are
 dressing2 but while sleeping1 never4   
,though the lungs perform the main part 
of the breathing1 much is done also by  
the skin1 which has this further        
function of continually striving to     
throw off those waste products and      
impurities of the body which rise like  
scum to the surface4 ,how vastly        
important these functions are is shown  
by the story of ,pietro ,riario1 the boy
 ,cardinal-,archbishop of ,florence1 who
 at a feast gilded a child all over to  
serve as a huge lamp bearer1 with the   
consequence that in a few hours the     
unfortunate victim died4 ,it is clearly1
 then1 desirable to listen to the       
demands of the skin1 which are as simple
 and intelligible as those of the lungs1

 and consist of air1 warmth 7though to a
 far less extent than is generally      
supposed71 and cleanliness4 ,it is by   
clothing and baths that we meet these   
demands4  ,now our general method of    
dealing with the skin is to wrap it up  
and put it in the dark2 in other words  
we cover it as much as possible1 because
 we say it is delicate and to expose it 
gives us colds4 ,it is delicate--that is
 quite true2 but what has made it       
delicate is our habit of covering it up4
 ,a woman1 for instance1 will pass with 
arms1 shoulders1 breast1 and a large    
part of the back bare1 out of a heated  
ball-room into a cool sitting-room and  
not catch cold1 because her skin is used
 to what--as far as the skin is         
concerned--is most sanitary and healthy 
treatment4 ,she does not catch cold1    
because her skin is used to it1 and one 
of the surest ways to guard against     
colds is deliberately and every day to  
accustom it to exposure4 ,reasons of    
decency forbid us to make this a public 

performance1 but everyone can and should
 adopt some course of the following     
kind4 ,strip completely on getting up   
and 7whether the bath1 hot or cold1 is  
taken immediately or not7 go through the
 other incidentals of dressing1 shaving1
 etc41 without clothes on4 ,similarly at
 night undress completely at once and   
give the skin ten minutes' airing before
 getting into bed4 ,at the same time1 it
 is well to avoid any feeling of chill1 
and if it is cold1 sit before the fire a
 few minutes1 or1 better still 7unless  
you find that they keep you awake71 have
 a few minutes at the exercises given   
above1 which will supply a more thorough
 and invigorating warmth4 ,the effect of
 this simple treatment is1 as we know   
from personal experience1 quite amazing1
 both in its hardening virtues1 whereby 
we are far less liable to catch cold at 
sudden chills or changes of temperature1
 in its tonic effect on the skin itself1
 as shewn in a vastly increased firmness
 and elasticity1 and also in the        

constant and immediate feeling of       
freshness that it produces4 ,we all know
 how vivifying is fresh air on the face 
only2 here the whole skin is            
invigorated4  ,not less important is the
 matter of clothing1 which should be in 
the first place as natural as possible1 
so that it may not distort the natural  
shape1 or cramp a natural movement4 ,in 
the main1 the ordinary man's clothing1  
though ugly enough1 is in this respect  
sensible1 except with regard to boots1  
which really seem to be an invention of 
the devil so as to thwart in every      
possible way what was meant to be the   
natural play of the foot4 ,toes in a    
bunch1 like asparagus1 tightness over   
the insteps1 and the whole infernal     
contraption strapped on by a cruel      
string cramping the muscle above1 the   
ankle6 ,a more insanitary contrivance1  
or one better calculated to cramp the   
muscles and distort the shape of the    
foot1 especially if a man take much     
exercise on his feet1 could not be      

devised4 ,moreover1 there is a sort of  
idea that boots which conform to the    
natural shape of the foot must          
necessarily be clumsy4 ,this is not the 
case2 but even if it were1 it would be  
the part of sense to go clumsily but    
healthily shod4 ,what is necessary is to
 be carefully measured for boots with   
the two feet separately1 and with the   
weight resting on the foot that is being
 measured1 since the weight naturally   
spreads out and flattens the foot1 and  
it is of the first importance to have a 
boot that is not cramped when the       
muscles of the foot are being used4 ,it 
is the toes that chiefly suffer in      
ill-fitting boots1 since the boot is1 as
 a rule1 made broad enough for the foot 
in repose1 but does not allow for the   
spread of the toes which takes place 7or
 should take place7 every time a step is
 made4 ,at this moment it is obvious    
that the toes are being used as a lever 
to throw the body forward to its next   
step1 the whole weight is for the moment

 on them1 and their natural and         
reasonable tendency is to flatten out4  
,instead of allowing for this1 most     
bootmakers make their boots for the foot
 in rest1 with the result that the toes 
get crushed together at each step4 ,this
 point1 doubly important in the case of 
children whose feet are still growing   
is1 it is satisfactory to see1 being    
taken into serious consideration at     
last1 and year by year more children are
 allowed to wear sandals1 either with or
 without socks--an admirable            
institution1 for they give the foot its 
natural development4 ,many women's feet 
are really altogether unfit for walking 
purposes owing to the persistent way in 
which they have been cramped from       
childhood upwards1 following the        
barbaric and ,chinese fashion of        
considering a small foot a beautiful    
thing4 ,a delicately made foot of course
 is1 but a foot naturally of moderate   
size and cramped of its growth is merely
 a shapeless lump of bent bones and     

packed flesh4  ,secondly1 clothing      
should be as easy as possible2 there    
should not be pressure1 except for      
definite medical purposes of support1 on
 any part of a properly developed body2 
for pressure not only prevents the free 
flow of blood to the capillary vessels  
of the skin1 but checks the play of any 
muscle which is being used1 forbidding  
its expansion at the moment of its      
energy1 and thus cramping the freedom of
 its movement4  ,thirdly1 clothing      
should be as light as is possible       
consistently with reasonable warmth4    
,what is wanted1 therefore1 next the    
skin 7in cold weather at any rate7 is   
some material like wool1 which is porous
 and therefore holds in its interstices 
innumerable little air-chambers that    
when once warmed by the heat of the body
 form between it and the outer clothing 
and air a layer of protection4 ,it is   
exactly this plan that nature has       
adopted in the covering of birds1 and we
 find the lower part of the             

feather-quill clad1 not in the hard     
plumage of its tip1 but in soft down    
which interposes a cushion of air       
between the body and the atmosphere4    
,this is especially and markedly the    
case in aquatic birds1 part of whose    
body is incessantly in water2 the       
natural oil of the stiff part of the    
feathers is absolutely waterproof1 while
 the down near their base prevents1 by  
its air and warmth-holding capacities1  
the chill of the water reaching the     
body4 ,wool also has this advantage1    
that it absorbs moisture1 and thus a man
 clad in under-garments of wool will be 
less liable to take cold if he gets     
chilled after violent exercise1 since   
the sweat is to a large extent drawn    
away from complete contact with the     
skin4  ,on the other hand1 cotton or    
silk next the skin1 while it is less    
warming and has not the full protective 
advantages of wool1 gives more air to   
the skin1 since it does not cling so    
closely1 and thus facilitates the       

breathing functions of the skin1 and    
also allows more light to pass through  
it4 ,much must depend on the            
constitutional vigour of the skin in    
individual cases1 and on its reacting   
powers4 ,for a person naturally liable  
to catch cold1 wool is certainly the    
safer clothing4  ,finally1 all clothing 
worn next the skin should be very       
frequently washed1 for it is absorbing  
all day and every day the waste products
 of the skin2 it should also be well    
aired before use and kept if possible1  
not in hermetically sealed drawers1 but 
where air can get to it4  ,perhaps no   
change of fashion in the last fifty     
years is greater than the change that   
has come over bedrooms4 ,fifty years ago
 the ordinary healthy man 7if he could  
afford it7 slept in a deep feather-bed  
into which his unfortunate body sank and
 was smothered2 his bed was probably    
draped at the head with large curtains  
so as to prevent anything like a        
movement of air getting to him 7not that

 it was very likely1 for he kept his    
windows shut and curtained71 while in   
case of anything so untoward happening  
he had an additional protection in the  
shape of a nightcap1 while over the     
whole bed1 as likely as not1 was a heavy
 quilt4 ,in fact1 the bed gear of fifty 
years ago was all that bed gear should  
not be4 ,by degrees the curtains were   
taken down1 the feather mattress was    
supplanted by a thinner and harder      
affair which got its elasticity from    
springs below it1 windows were opened1  
and the nightcap wore out and was not   
replaced4 ,in fact1 the proper rule--the
 utmost coolness consistent with        
comfort--came in4 ,the head should be   
cool1 the body not hot nor smothered    
airlessly beneath masses of coverlets4  
,the feet1 however1 unless naturally    
warm1 may with advantage have a rug     
thrown over them2 for1 if they are warm1
 proper circulation of the blood is     
ensured1 and a most fruitful cause of   
insomnia removed4  ,to sum up in one    

sentence the general principles we have 
tried to lay down in this chapter1 we   
should say1 8,when in doubt1 open it or 
take it off02 the point being that you  
should whenever possible expose yourself
 to air4 ,think for a moment of the     
different rgime adopted now1 not for    
people in health1 but for consumptives1 
from what those unfortunates suffered   
thirty years ago1 and think also of the 
vastly increased percentage of          
recoveries4 ,thirty years ago patients  
were sent to warm enervating places1    
draughts and cold were treated as if    
they themselves were the microbes of    
disease4 ,now air1 air1 air1 and when   
the damp and dulness of ,english winters
 arrives1 up they go into piercing      
elevations of ,swiss mountains4 ,and if 
air will heal definite disease1 we may  
take it completely for granted that so  
natural a remedy will be highly         
beneficial to those in health1 for it   
must and does act as a preventive to    
disease1 and is in itself health-giving4

 ,so also with clothing3 when in doubt  
take it off1 for the more the skin is   
either directly exposed or1 though clad1
 allowed to get the maximum possible of 
air and light1 the healthier and the    
more vigorous it will become2 and       
instead of saying1 8,put on a coat1 or  
you will catch cold10 it will be nearer 
the truth to say1 8,continue not to put 
on a coat and you will not catch cold40 
,of course1 there are an immense number 
of days when1 especially if one is out  
in the open air without taking exercise1
 a coat is advisable1 since the feeling 
of being cold is a natural danger       
signal1 and it is then our business to  
get warm4 ,but the habit of being cold  
is often due--and this is our point--to 
a relaxed and unvigorous condition of   
the skin1 and the coat is1 as it were1  
only a dose to meet a special need1     
whereas the rational treatment is to get
 the skin into such a condition that the
 body is less liable to feel cold4 ,and 
this diminished liability to feel cold  

is promoted1 not by covering the skin   
up1 but by accustoming it to be         
uncovered4     ,,chapter ,,vii4         
,,sleep1 ,,rest ,,and ,,relaxation4     
,the late ,sir ,andrew ,clark once said 
that he never knew anyone die from      
insomnia1 though he knew of many who had
 died from trying to cure it4 ,to a man 
who really suffers from insomnia1       
perhaps1 this is but doubtful           
consolation1 but in any case the latter 
half of this great doctor's remark is   
valuable4 ,for probably more poison is  
taken to remedy insomnia1 and on the    
whole with worse results1 than in the   
alleviation of any other disease which  
flesh is heir to4 ,drugs1 especially    
narcotics1 are the most dangerous things
 in the world to play with1 since so    
many1 if taken at all continuously1     
almost necessitate a gradual increase in
 quantity4 ,besides1 the morphia habit1 
or any habit of that sort1 is1 frankly1 
the clutch of the fiend1 and it would be
 infinitely better to die of insomnia   

7were it possible7 than be dragged down 
to that particular ,hell4  ,but it is   
not of these martyrs1 whose case is one 
for doctors 7who will most likely be    
unable to help them71 but of the        
ordinary man who may1 perhaps1 not be a 
regularly good sleeper1 and of those who
 are habitually good sleepers1 that we  
propose to speak4 ,people who sleep     
well1 and know nothing about other forms
 of rest1 may1 perhaps1 find certain    
things here said1 fantastic1 but the    
problem of rest is just as fascinating  
as the problem of energy1 and curious   
though it sounds1 rest can be induced   
and improved even by exercises4         
,broadly1 then1 rest and recuperation1  
which is equivalent to the act of       
gathering energy1 and is necessary to   
the employment of it1 may come in three 
fairly distinct ways1 either by sleep1  
or by mere quiescence1 or by intentional
 and definite relaxation4 ,the two first
 are purely natural1 being the          
instinctive demands of the brain and    

body after a period of activity2 the    
third is1 at first anyhow1 an artificial
 rest1 to be had always at command1 and 
demanding more than mere quiescence to  
induce it4  ,to take sleep first1 it    
should be a condition as automatic as   
breathing1 but by its very nature1 by   
the fact that1 in order to arrive at it1
 both body and mind must pass into and  
through a quiescent state1 so that the  
condition of unconsciousness may        
naturally come1 it has many more foes   
than the mere taking and expelling of   
breath4 ,a severe pain in the foot or   
any remote organ of the body will make  
sleep difficult1 if not impossible1     
until exhaustion has come1 whereas such 
a pain would not in any way prevent     
breathing2 or1 again1 any anxiety or    
tension of mind will hinder sleep4      
,continued pain1 of course1 results in  
bodily exhaustion1 continued anxiety in 
the corresponding exhaustion of the     
mind1 the inability to think longer2 but
 these are rather special causes of     

sleeplessness1 which are responsible for
 a comparatively small percentage of    
those patients--for they are no         
less--who habitually sleep badly1 either
 finding difficulty in getting to sleep1
 or awaking at timeless hours1 or       
awaking1 not to sleep again1 in very    
early hours of the morning4 ,these1     
though one can class all under the      
general heading of bad sleepers1 are    
divisible into at least two distinct    
classes1 while insomnia may arise from  
very different causes4  ,certain general
 rules apply to everyone in the         
regulation of the bedroom1 and though   
confirmed bad sleepers may scoff at the 
notion of furniture and bedgear having  
anything to do with their own particular
 thorn in the flesh1 it will at any rate
 be harmless for them to know how a     
bedroom can be regulated in order to    
give the best possible conditions4  ,in 
the first place1 then1 mere stuffiness  
of a room will be often quite sufficient
 to wake an ordinarily good sleeper1 and

 if continued1 to get him into the habit
 of sleeping badly4 ,if the air in a    
room gets exhausted of its oxygen1 he   
will during sleep breathe through his   
mouth as well as his nostrils1 the lungs
 rebelling against their starvation4    
,this continued for several hours will  
by the consequent dryness of mouth and  
throat1 and the discomfort ensuing upon 
it1 be quite sufficient to wake him1    
wake him thoroughly1 that is to say1    
with a sense of uneasiness amounting to 
positive discomfort4 ,a proper bedroom1 
therefore1 should be incapable of       
stuffiness1 that is to say1 a window    
should always be open1 and the room be  
as free as possible from curtains and   
carpets4 ,no doubt the absence of them  
7of carpet1 anyhow7 affects the         
stuffiness of a room only in a very     
small degree1 but it has its value in   
this way1 that the air is far freer from
 dust1 which is an important point1 if  
for eight hours or so out of every      
twenty-four you are breathing that air4 

,but it is true that the influx of light
 in the early morning tends to wake some
 people1 and the absence of curtains    
lets in light4 ,for this there are two  
remedies1 both equally simple3 have     
blinds of the ordinary dark-blue stuff  
which quite effectually excludes light1 
or better1 pass a couple of nights1     
three or four perhaps1 in which you are 
awakened by light4 ,after that you will 
fail to notice it1 and one of the       
present writers1 who for years thought  
he must awake when light came in1 found 
after doing so once only1 that it made  
not the slightest difference1 and he who
 carefully drew curtains1 and had the   
position of a strange bed altered so as 
to be away from the light has now often 
awoke1 when called1 in a blaze of       
sunshine4  ,he is1 therefore1 you will  
conjecture1 a naturally good sleeper4   
,naturally1 no--that is to say1 in early
 life he was a persistently bad one1 who
 used to adopt all kinds of means to go 
to sleep1 of which presently4 ,but for  

the last six years his record is this3  
he has1 as far as he remembers1 through 
good and ill report1 through such       
anxieties as are inseparable from life  
itself1 through one attack of typhoid   
fever1 and two of influenza1 in spite of
 hard work up till the time of going to 
bed 7in fact1 particularly then1 since  
he finds he works best when the small   
hours begin to grow bigger71 lain awake 
for never more than one complete hour on
 three occasions4 ,once he had          
coincidently a bad cold1 on the other   
two occasions he failed then1 and fails 
now to account for so extraordinary a   
proceeding4 ,all told1 then1 in six     
years he has been awake for three solid 
hours when he meant to be asleep4       
,otherwise1 he extinguishes his         
light--and is called4  ,now the secret  
of this is1 as far as he knows1 the     
complete conviction that he is going to 
sleep1 a conviction not expressed at    
all1 but an acquired instinct4 ,yet he  
does not--he says all this at the risk  

of being accused of egotism1 but hoping 
it may be useful--bother about the      
matter at all4 ,once he used to bother  
about it3 that was in the days when he  
slept rather badly2 now he does not4    
,nor does he go to bed in the hopes of  
going to sleep2 he does not go to bed   
till he feels1 instinctively again1 that
 it is time4 ,thirdly1 if he has gone to
 bed early1 and is not going to be      
called till after he has had his fill of
 sleep 7this is rare1 since he is a     
glutton at it71 he instantly reads or   
gets up instead of trying to go to sleep
 again 7which in itself would do no     
harm71 or instead of wondering why he   
has awoke4 ,this would do harm1 for it  
partakes of the nature of 8bothering    
about it40 ,he avoids sleep during the  
day1 this also he thinks is crucial1 and
 if he feels sleepy 7sleepy1 not to be  
compared with inclined to rest7 he gets 
up and does something4  ,to return for a
 moment to his bedroom4 ,the windows are
 open1 there is no carpet1 he has       

blankets which vary according to the    
time of year1 but whatever the time of  
year he has an extra thickness over his 
feet4 ,in his rare moments of           
semi-consciousness he sometimes 7this is
 towards morning1 always when the world 
is coldest7 draws the extra covering    
over him1 and without really waking     
sleeps again4 ,he also invariably goes  
to sleep on his right side and          
invariably wakes lying on his left4  ,we
 have spoken about this enviable        
slumberer at some length1 because he    
seems instinctively to have got hold of 
7no credit to him7 some of the points   
which will be of use to the moderately  
bad sleeper1 whose condition1 we        
maintain1 is wrong4 ,if sleep is        
required1 it is as pitiable not to get  
it as not to be able to eat without     
indigestion when hungry2 if sleep is not
 required1 it is as foolish to try to   
induce it as to eat when one is not     
hungry1 also with indigestion4 ,but to  
draw the lesson from this enviable      

slumberer1 though much that he does     
would murder sleep like ,macbeth        
7witness his odious habit of working    
immediately before going to bed71 still 
much that he does is sensible4          
,pre-eminently sensible1 for instance1  
is his acquired habit of not bothering  
about it1 for the wondering whether one 
is going to go to sleep is in many cases
 quite sufficient to keep one awake4 ,go
 to bed assuming naturally1 not with    
insistence1 for that would spoil it all1
 that you are going to sleep1 or to use 
a phrase from hypnotism1 make the       
suggestion that you are4 ,you will not  
succeed in capturing this attitude the  
first time you try1 nor yet the second1 
but before long you probably will2      
probably1 also1 when you have done so1  
you will become a good sleeper4 ,but if 
this fails1 what then8 ,you will lie    
awake1 that is all1 and you will not die
 of it4 ,but if you fret about it you   
will lose all the benefit of the act of 
resting1 which is very great4 ,to lie   

still with twitching nerves1 agonising  
for sleep1 will not only not bring      
sleep1 but it will deprive you of rest4 
,you lie awake4 ,be it so--at any rate1 
rest4  ,here innumerable complications  
enter4 ,you may think it is a noise that
 is keeping you awake4 ,someone1 who    
ought to be in bed1 is moving about     
directly above you4 ,do not get         
irritated and think over the biting     
things you will say to-morrow4 ,the     
morrow will take care of itself4        
,supposing there was a gale blowing1 you
 would acquiesce in the ,natural ,law1  
and in consequence would go to sleep    
sooner1 because you were not irritated4 
,and irritation1 it must be remembered1 
should be wholly within our control2 in 
this case to get it in control is an    
essential preliminary to sleep4 ,while  
you are cross you will not sleep4       
,therefore1 cease to be cross4 ,a       
greater distraction would calm your     
irritation2 let the desire for calmness 
calm it4  ,of great mental anxiety as a 

cause of insomnia1 or of great physical 
pain1 it is not our purpose to speak1   
for these are exceptional cases4 ,but   
the ordinary person must1 with an       
effort--until the act becomes           
automatic--put out of his mind when he  
goes to bed all interesting things1 if  
he wishes to become a good sleeper4 ,he 
must1 at first anyhow1 having definitely
 told himself that he is going to sleep1
 consciously let his mind dwell on      
monotonous affairs4 ,sheep going through
 a gap in a hedge is a recognised       
soporific1 and no doubt an excellent    
one1 only he must be absorbed not in    
each sheep but in the stupifying        
multitude of them4 ,similarly he may try
 to mark out a lawn-tennis court with as
 few possible liftings of the marking   
machine1 without of course going over   
any line twice4 ,or he may say over and 
over again some passage of poetry1 or   
some familiar form of words1 which      
should be short1 so as to procure the   
benefit of the tedious effect of mere   

senseless repetition4 ,but1 after he has
 wasted time--for these things are waste
 of time if one wants to go to sleep--in
 this manner1 he must take into         
consideration methods even more simple  
than these4 ,cold feet1 the least       
feeling of hunger will easily1          
especially in a nervous person1 induce  
sleeplessness4 ,if such causes are      
present1 then additional covering1 and  
some easily digestible food--biscuits1  
fruit1 etc41 will probably relieve him4 
,again1 washing the face in cold water1 
also an awakening process1 tends to send
 the blood anywhere but to the brain1   
which is desirable4 ,a hot-water bottle 
to the feet serves the same object4 ,or 
again1 failure of digestion is a common 
cause of sleeplessness2 if there is a   
chance of this being the cause1 drink   
hot water before going to bed1 or cold  
water with a little bi-carbonate of     
potash4  ,considering the incalculable  
benefit which a habit of sleep produces1
 we do not feel ashamed to write down   

aids1 however tiny1 to produce it4 ,for 
that it is largely a habit is beyond    
question1 and as a habit it is one of   
the entirely healthful habits--it is    
essentially good4 ,but the contrary     
habit1 that of lying awake1 though      
largely remediable1 is not fatal1 and   
its ill-effects are immeasurably        
neutralized if the will is steadily     
exerted towards the grasp of that truth4
 ,to lie awake1 fretting that one cannot
 go to sleep1 is distinctly bad2 to lie 
awake1 if no remedy short of            
drug-drinking will cure it1 does not    
appreciably matter1 so long as one      
accepts 8rest0 as the best possible     
substitute4  ,a different variety of    
sleeplessness is that which attacks the 
sufferer early in the morning1 say three
 or four hours before he wishes to get  
up4 ,for this a somewhat heroic remedy  
may be tried1 since it is always        
possible that natural awaking may mean  
one thing--namely1 that you have had    
enough sleep4 ,therefore1 it may be     

worth while1 just once or twice1 to try 
the effect1 if you are really broad     
awake1 of getting up instead of         
encouraging yourself to wake early again
 by letting this early waking dwell on  
your mind4 ,you will probably be very   
tired by the next evening1 you may even 
7in this case the remedy is clearly     
futile7 be too tired to sleep4 ,but it  
may easily happen that you will sleep   
that night exceedingly well1 and wake at
 a normal time again4 ,but if again1 and
 yet again you continue to wake early1  
it is no use persisting in this         
treatment4 ,or you may awake1 as stated 
before1 owing to the airlessness of your
 room1 and the fact that you have been  
breathing with an open mouth1 or1 and   
this is probably a frequent cause of    
early awakings1 you may be engaged for  
weeks or months together on some        
absorbing occupation4 ,you sleep at     
first because tired1 and sleep deeply1  
but as the hours go by the sleep becomes
 lighter1 and before your body regains  

consciousness at all1 that strange part 
of the brain1 the subliminal self1 or   
the sub-conscious self1 is awake1 and   
begins thinking 7gradually arousing the 
rest of you7 of the engrossing          
occupation4 ,soon the whole brain is    
awake1 and by the sub-conscious self is 
reminded1 as it were1 of the business4  
,then having once begun thinking about  
it1 it is difficult for you to regain   
that passivity which is invariably the  
prelude to sleep1 though it need be     
scarcely more than instantaneous4  ,it  
is here that the cause of sleeplessness 
and its remedy we believe largely lie1  
for it is within the power of all to put
 themselves into the control1 more or   
less complete1 of their sub-conscious   
self and develop the power of the       
sub-conscious self until it becomes a   
real potency4 ,to take an example1 how  
constantly does it happen that after    
wrestling with some mental difficulty1  
or trying to remember some name which   
one knows well1 one by instinct         

dismisses the subject1 to find in a few 
minutes that the difficulty is solved1  
or the name recollected4 ,that is       
probably the work of the sub-conscious  
part of the brain4 ,in the same way many
 people can wake themselves at any hour 
they wish1 by telling their             
sub-conscious brain 7this is what it    
comes to7 to call them4 ,they go to     
sleep1 having ordered their             
sub-conscious self to call them1 and at 
the appointed hour1 it may be long      
before light1 something inside them1    
which apparently knows the time1 wakes  
the rest of the sleeping brain and body4
 ,and with a little training and        
practice the power of developing and    
using the sub-conscious brain increases 
very quickly4 ,we believe that many     
early wakers could sleep comfortably on1
 by saying that they would not awake    
till a certain hour4 ,one does not need 
violence or internal shouting1 as it    
were1 to communicate effectually with   
this sub-conscious self2 a quiet        

determination of thought for a few      
moments before going to sleep does the  
work effectually4 ,this also is         
invaluable to many who have found that  
going to sleep when getting into bed was
 difficult4 ,one has to take it for     
granted that one is going to sleep1 and 
cease to think about it1 emptying the   
brain of conscious thought as far as may
 be4 ,you cannot go to sleep in a rage1 
until the rage has given place to       
exhaustion4  ,to sum up1 then1 both for 
those who find it difficult to go to    
sleep1 and for those who wake early1 the
 following hints are recommended3--     
7i47 ,do not load your brain with       
interesting stuff1 just before          
going to bed4 ,this will both prevent   
your going to sleep1 and will      also 
tend to wake you up4 ,try reading a     
stupid book for a few      minutes after
 getting into bed4       7ii47 ,have as 
much air as possible in the room1 and   
wear the      minimum of bed-clothing   
that keeps you warm4 ,but have an extra 

rug      over the feet1 which you can   
easily draw over you towards morning1   
when both the night is coldest1 and your
 vitality lowest4       7iii47 ,if you  
still lie awake1 try the effect of some 
monotonous      exercise1 like counting 
sheep going through a gap1 marking out a
      tennis-court1 or repeating some   
short and familiar form of words4       
7iv47 ,if you suspect even slight       
indigestion1 take a little              
bi-carbonate of soda or of potash4      
7v47 ,tell yourself quite quietly that  
you are going to sleep1 but      do not 
rouse yourself to see how you are       
getting on4       7vi47 ,eat or drink   
something easily digestible1 rice1      
biscuits1 or      hot cocoa4            
7vii47 ,if all these are useless1 be    
quite resigned2 try not to get          
irritated1 do not toss about if you can 
avoid it4 ,do not think      about      
interesting things4 ,in fact1 if you    
cannot sleep1 take as      much rest as 
you can4 ,lie utterly relaxed and       

breathe deep4      ,finally1 with regard
 to the number of hours of sleep        
required1 it      must remain a personal
 question4 ,some people do not need more
 than      between five or six1         
especially in later life1 others seem   
positively to need not less than eight4 
,but the chances are that      everyone 
requires from about five and a half to  
eight4 ,less than      that minimum is  
probably insufficient in the long run1  
more than      eight probably           
unnecessary for anyone in good health4  
,nor must it      be forgotten that in  
itself the desire for much sleep is not 
a      healthy sign2 it may easily point
 to a sluggish liver4  ,this brings us  
to the second division of the           
subject--namely ,rest1 which does not   
only largely diminish the ill-results of
 not sleeping at night1 but is probably 
good for all hard workers either of mind
 or body1 at certain times during the   
day1 in particular after a long         
continued stretch of brain-work1 when an

 interval should be taken by the mind2  
after a meal1 when quiescence on the    
part of the body leaves the digestion   
more energy to do its work2 and after   
physical exercise1 when those limbs     
which have borne the brunt of it should 
be left quiescent4 ,a flat or           
semi-recumbent position is the best1 one
 in which the body is completely        
supported1 and no muscular effort is    
needed to retain it in its position2 and
 the deep breathing of sleep may be at  
first imitated and will soon be         
acquired4 ,the reason for this is that  
since slow1 long breath is the means    
naturally adopted by the lungs in sleep1
 it is probably the best method of      
resting the breathing muscles even when 
awake4 ,it is a mistake to spend too    
long over these rests2 if two a day are 
taken1 a quarter of an hour1 provided it
 be real rest1 is likely to be          
sufficient to freshen one up again      
completely1 while if the muscles are    
left too long relaxed1 they will be     

disinclined to begin work again4  ,now  
sleep and rest are widely different from
 relaxation1 the third means of         
recuperation mentioned above1 since the 
first two are purely natural1 and       
require merely passivity as a condition1
 whereas intentional relaxation is at   
first purely artificial1 and requires1  
even when it has become easy with       
practice1 certain voluntary efforts4 ,it
 has therefore this initial             
disadvantage1 and in addition this      
further one1 that in the young it is    
seldom if ever required1 since the      
natural means of recuperation1 ,sleep   
and ,rest1 supply all that is wanted4   
,unless habits are acquired in childhood
 or youth1 however1 there are few people
 who will ever spare the time to acquire
 them at all4 ,it requires also an      
exercise of imagination--rest1 that is  
to say1 has to be attained              
self-consciously4  ,this all sounds     
confusing1 and with a view to making it 
rather more intelligible by an easy     

instance of it1 the following is        
recommended4 ,it is of no use merely    
reading it1 the thing has to be tried1  
and after two or three trials it will be
 time enough to say whether the         
particular individual finds it of value4
 ,thus3--  ,sit straight in any chair   
with a back to it4 ,close the eyes and  
draw a long1 slow breath in1 gradually  
lifting up the head1 and thinking as far
 as may be of nothing whatever4 ,then   
breathe slowly out1 letting the head    
drop forwards and the body and spine    
bend forwards1 till the whole attitude  
is that of something broken or lifeless4
 ,repeat4  ,now this may sound like a   
meaningless formula to any who have     
never tried it4 ,but the fact remains   
that many who have1 find--whether it is 
the imagination that tells them so1 or  
not--that they gain more recuperation   
from a couple of minutes of this1 than  
they possibly could in the same         
time-limit of mere rest or sleep4 ,the  
reason is not far too seek3 in sleep and

 in rest the muscles certainly do rest1 
but is it not more than possible that a 
muscle bidden by the will to rest1 rests
 far more completely8 ,certainly each of
 the present writers1 if1 for instance1 
he is thoroughly tired1 and by the      
exigencies of life he has to do         
something else in three minutes by the  
clock1 does not attempt to lie down or  
go to sleep for three minutes1 which he 
can easily do1 but has found by         
experience that voluntary and           
intentional relaxation like this1       
dictated by the will1 is far more       
freshening than either rest or sleep4   
,at any rate he so believes it is1 that 
the illusion is complete4 ,the fact of  
saying to the muscles1 8,i will rest10  
is indeed more immediately productive of
 refreshment than passive rest4 ,this   
may sound fantastic1 but to take a      
larger instance1 how often has it       
happened that a patient in some serious 
fever1 when exhaustion is the foe to be 
dreaded1 has pulled through by an       

exercise of will1 by making an effort1  
whereas if he had lain passive--in the  
natural condition for recovery--he would
 certainly have died8 ,there are few    
doctors who would not endorse this4 ,and
 voluntary relaxation1 in the same way1 
is the remedy for milder exhaustion1    
especially when another business has to 
be gone about almost immediately4 ,to   
some1 the note 8quack0 will sound here4 
,but 8quack0 is worth trying1 if it can 
do no harm4  ,the same exercise--one of 
the present writers has not personally  
found it so successful--may be tried    
standing1 or in a more elaborate form1  
it can be tried lying4 ,from a kneeling 
position on the floor1 with the head    
forward on the chest1 and the spine     
relaxed1 one slowly1 but with the vivid 
idea of rest in one's mind1 crumbles    
down to a lying position1 eventually    
resting on the back1 with legs and arms 
outstretched and separate4 ,the         
breathing must be full1 slow1 and       
rhythmical4 ,then after a minute or two 

one rises very quietly4  ,or1 again1    
relaxation in a milder form can hardly  
fail to be useful to everybody1 and many
 people practise it unconsciously4 ,the 
commonest form which is known to        
everyone is stretching at the end of    
work1 and for a few seconds afterwards  
remaining utterly relaxed4 ,no one has  
ever stretched--we boldly assert        
this--without the subsequent relaxation1
 which1 quite apart from the relief of a
 cramped position that stretching gives1
 gives rest to the body4 ,similarly1    
also1 every sedentary brain-worker will 
find that he works best when he is most 
unconscious of his body1 when the energy
 which would be employed in bracing     
limbs is left unoccupied for the brain  
to make use of4 ,mere stillness is of   
course not at all the same thing1 for   
stillness may go with rigid stiffness4  
,but the point of relaxation is that    
during work every muscle that is not    
employed in that work should have       
nothing whatever to do1 and that after  

work no muscle should have anything to  
do if the work has been physical1 and if
 mental that the brain should be empty4 
,true the will has to say1 8,holiday for
 all1 holiday for all10 because all rest
 better so2 but no more4 ,the energy of 
the whole frame is devoted to rest4  ,in
 the same way1 just as when the brain   
bears the stress of exertion1 the body  
should be completely relaxed1 so when   
one part of the body1 the arms or legs1 
for instance1 are actively employed1 and
 above all when storage of energy may be
 useful1 the rest of the body not wanted
 should be trained to give no trouble1  
not to require the usage of energy4     
,innumerable instances of the truth of  
this present themselves1 for in         
athletics 8reserve10 8quietness of      
action10 all imply the unconscious      
storage of energy4 ,force employed is   
energy gone1 and the less unnecessary   
energy one spends1 the more there is    
left for endurance4 ,look at a practised
 racket player and one who does not know

 how to husband himself6 ,the one takes 
two quiet steps and is in easy time1 the
 other rushes to the corner1 is there   
before there is any need1 and has to    
make a call on his muscles to check     
himself4 ,result1 one has expended no   
energy1 practically speaking1 in getting
 there1 the other has parted with energy
 twice1 once to start with violence1    
once to check himself with violence4    
,this repeated twice a minute for       
half-an hour will leave one fresh1 the  
other beaten4  ,here we have an instance
 of intentional sparing1 a thing related
 to relaxation1 for both are an economy 
of force4 ,and in this body of ours1 so 
8fearfully and wonderfully made10       
servant as it is or should be to the    
will1 a conscious command is far more   
binding than a laisser aller4 ,a man    
with a severe headache may be unable to 
go to sleep in the ordinary course1 but 
let him learn to know and practise the  
use of the huge power of will that is   
lying chiefly dormant within him1 and he

 will not only be able to get on        
satisfactorily with his work1 which     
would be impossible if he paused to     
think how his head hurt1 but he will    
easily be able to go to sleep4 ,he      
could1 and the ordinary man can1 if he  
tries1 induce by practice both energy   
and passivity4  ,but there are 8foes of 
its own household0 even here1 as in     
,vegetarianism and ,teetotalism4 ,and   
the hearth-abiding foe of the power of  
the will is ,christian ,science4 ,this  
strange sect holds that all ailments are
 imaginary1 and that since there is no  
matter1 there is no such thing as a     
broken leg1 because there is no leg4    
,this is futile1 and the answer         
incontestably is that there must be legs
 because they can be broken4 ,but the   
subject is not worth discussion4        
,again1 to sum up3--       7i47 ,to mean
 to do a thing is productive of better  
results than to      let the thing      
happen4       7ii47 ,therefore1 let your
 will intend rest1 and you will get rest

      more effectively than by lying    
down4       7iii47 ,you do not tire the 
will by using it4 ,on the contrary1 it  
is      only by its use that it can get 
strong4       7iv47 ,there are two      
things that weaken the will3 the first  
is not      using it1 the second is not 
obeying it4     ,,chapter ,,viii4  ,,the
 ,,influence ,,of ,,training ,,on ,,mind
 ,,and ,,morals4   ,it is impossible to 
make the simplest movement of any kind  
without the conscious or unconscious    
direction of the mind1 so inextricably  
are the two bound up together2 and from 
the earliest times physicians1 both     
spiritual1 mental and physical1 have    
known that the soul can be reached      
through the 8subtle gateways of the     
body40 ,this aspect of training1 the    
importance1 that is1 of the cleanly     
health of the body1 and its prompt and  
unrebellious obedience to the will1     
which is concerned with this question1  
has been alluded to before1 and is dealt
 with more fully here4  ,in the chapter 

on exercises we insisted that both for  
their direct use in athletics1 and for  
their far greater significance in life1 
the speed and promptitude of the body's 
obedience was an attainment of great    
value1 for thus the mind has at its call
 a quick ready servant to do its        
errands1 instead of a slow loiterer4 ,we
 saw1 also1 that these exercises1 while 
they are in progress1 necessitate strict
 attention1 which we may now add should 
be consciously applied1 as learnt there1
 to other pursuits4 ,let1 for instance1 
the man who has accustomed himself by   
this drill1 for so we may call it1 to   
attend with concentrated attention to   
these simple actions of the body1 apply 
that attitude of mind which is now      
familiar to him to other tasks4 ,let us 
say he has before him a tedious piece of
 work1 which at the same time requires  
minute attention4 ,let him1 then1 put   
himself into that frame of mind 7he     
remembers it quite well7 with which he  
performs his exercises4 ,many people    

hardly know what real attention means3  
there is no better way to teach it than 
to make rapid and correct movements1    
which cannot be made without it4 ,in the
 same way1 also1 these exercises give   
the habit of control4 ,a man who has    
brought mind and body into the relation 
of master and willing servant1 even in  
so elementary a matter as this1 is going
 on the right road to teach himself     
control in the largest choices and      
difficulties4 ,so1 too1 in other points 
of training3 a man who has made himself 
able to drop smoking1 or abstain from   
stimulants1 or from certain sorts of    
food which he likes1 but which his      
reason tells him are bad for him1 has   
not improved his power of self-control  
in that point only1 but has begun1 at   
any rate1 to form a habit of it2 and the
 exercise of self-control1 in one point 
only1 will make his power of control    
stronger all round1 in each and every   
case where his reason suggests control  
to him4 ,it is here1 as a tonic to the  

mind1 that training of some sort1 apart 
from all its other uses1 is recommended 
to everybody2 not training for some     
special event1 which1 as soon as the    
event has come off is dropped1 but a    
daily and continual observance of       
certain rules of health1 a daily        
practise of exertion of will and        
obedience of body4#ab  ,again1 the      
health of the body contributes directly 
to the power and strength of the mind4  
,work1 which is irksome and             
comparatively badly done by a man who1  
for any cause1 digestive or otherwise1  
is in only moderate health1 will be done
 by the same man with zest and far      
better results if he is in good health4 
,also1 the mind is able to accomplish   
not only better work but more work1 when
 the whole system is not laid under a   
general tax to repair and make well any 
enfeebled or clogged organ4 ,a single   
rusty joint1 a badly fitting valve in an
 engine1 makes the whole run less       
smoothly than it should1 and also       

implies a waste of energy4 ,body and    
mind together1 working in co-operation  
as they always must1 are a close        
parallel to this4 ,the one cannot       
possibly be at its best unless the other
 is in health4 ,rightful activity in the
 one stimulates activity in the other1  
just as artificial stimulants1 such as  
spirits to the body1 induce a mental    
activity in all respects like the       
physical one1 temporary in character and
 followed by reaction4 ,but the habit of
 briskness1 of activity1 of quick       
decision1 is a thing fully as much      
mental as it is bodily2 the two are     
inseparable1 and1 therefore1 in the     
training of the body1 the qualities     
which we should aim to acquire are those
 which are mentally desirable4 ,one     
man's mind may1 it is true1 be naturally
 a much less fine instrument on its own 
level than his body1 and much less      
easily trained1 but the self-control1   
the alertness1 the habit of speed1 which
 such training as we have sketched out  

gives1 will directly and inevitably     
affect his mind4 ,it may still be slow  
and laborious in its workings1 but it   
would otherwise have been slower4 ,also1
 whatever work it does it does better1  
because it is not clogged1 hindered1 and
 distracted by an unhealthy body4  ,now 
this interweaving of mind and body is so
 complex1 so closely knit1 that it would
 perhaps be beyond the sphere of safety 
to say that the knitting together of the
 body and that within us which is the   
spring of moral1 not intellectual       
qualities1 the soul in fact1 is closer  
than that of the mind and body4 ,in any 
case1 the interdependence of body on    
soul1 of soul on body1 and of both on   
the mind is practically complete1 and   
this human trinity makes up man4 ,there 
is no healthful habit of body which does
 not directly exercise a healthful      
influence on the soul1 no harmful habit 
which does not hurt it4 ,the body sins1 
and in its secret place the soul        
sickens4 ,from the other side1 also1 a  

high moral standard infallibly leads the
 body to adopt healthy habits1 a low    
moral standard suffers it to drift into 
physical crime and degradation4  ,now   
city life1 especially to anyone who has 
been accustomed to have a good deal of  
exercise without a modification of the  
food and stimulants he may take without 
hurt in a more active country life1 is  
apt to put the body into a state which  
renders it particularly liable to all   
kinds of moral attack4 ,the life is     
largely sedentary1 and in consequence a 
great deal of physical vigour in young  
men1 which would in the country be      
naturally and healthily expended in     
games and exercise for the upper        
classes1 in manual labour for the lower1
 remains unused1 and1 except to those of
 strong moral principle1 is a dangerous 
thing4 ,again1 without modification of  
diet to suit the circumstances1 most    
people eat more stimulating food than   
they require1 and1 as a natural         
sequence1 drink more stimulating and    

intoxicating drinks than are good for   
them4 ,this1 in itself1 is another      
exciting cause to the passions4 ,to     
exercise self-control under these       
circumstances is a laudable and a       
difficult thing2 but a far simpler      
remedy lies to hand--namely1 in not     
letting these circumstances exist1 by   
deliberately taking less stimulant and  
deliberately stinting oneself in the    
matter of food1 or giving a fair trial  
to the simpler foods spoken of before1  
which will be found to be far less      
exciting1 though quite as nourishing4   
,there are many men who are capable1 as 
far as will power goes1 of limiting     
themselves in this manner1 who1 if they 
do not limit themselves1 become nearly  
helpless in the grip of their           
temperament4 ,for a life of sensual     
indulgence1 to put it on the lowest     
grounds1 is bad for the body and the    
mind2 sensual thought even becomes a    
habit as hard to get rid of as any      
morphia habit1 and for many to try to   

rid themselves of it1 while they        
continue to keep their bodies in a      
permanent state of excitability owing to
 overmuch food and stimulant1 would be  
like attempting to cure the morphia     
habit1 and yet continually going about  
with a phial of it in the pocket4 ,and  
nothing1 again putting the question on  
low grounds1 is so bad for the nerves as
 to be incessantly desiring and dwelling
 in thought upon a certain thing1 and   
incessantly refusing to gratify the     
desire4 ,we do not1 of course1 mean that
 it would be better to gratify it1' but 
that it is better to take hold of it by 
the root1 not merely pinch the stem1    
and1 as far as possible1 get rid of the 
desire4 ,for there are certain          
temptations1 and impurity is one1 which 
are not safe to fight consciously1 since
 to approach them even in thought means 
to be seized1 as it were1 by the        
tentacles of some infernal cuttlefish4  
,do not school yourself to fight them2  
school yourself to run away from them4  

,interest yourself in other things1 tire
 yourself physically1 and1 above all1 do
 not indulge in stimulants of food and  
drink1 which1 however innocent they may 
be in themselves1 predispose1 by the    
very feeling of vigour they give1 to    
things which are not innocent4  ,it is  
not only the suddenness and almost      
overwhelming force of physical          
temptation to some natures which        
constitutes their only danger1 it is the
 gradual1 hardly observable nature of   
the effect of such indulgence4 ,for     
years1 it is no use denying it1 a man's 
mental and bodily health may continue1  
as far as one can see1 absolutely       
unimpaired by such excesses4 ,the       
greatest harm is done by preachers1     
schoolmasters1 and others who warn boys 
that such habits will lead to immediate 
decay of the mental and physical powers1
 and early death4 ,the boy may be       
frightened for a time1 but if this is   
the only preventive that keeps him back1
 his fright will wear off1 and he will  

find by experience that no such effect1 
as was predicted1 follows4 ,he will1    
therefore1 probably conclude that there 
is no ill-effect4 ,he will1 also1       
assuredly meet men who tell him that    
such practises are good for the health4 
,a greater fallacy was never invented by
 the devil himself4 ,there is no truth  
whatever in it4 ,but what his teacher   
ought to have taught him was that such  
practices are the cause of mental and   
physical decay in thousands1 though not 
immediately1 that to yield to such      
temptations is for everyone to become   
less able to resist them1 and that by   
perfectly simple rules in the use of    
water1 in the limiting of food          
especially1 for instance1 late in the   
evening the force of such temptations   
becomes infinitely less4 ,many people1  
no doubt1 will say that this is a low   
ground on which to build up high        
motives4 ,it is for that very reason1   
since it will appeal to those to whom   
high motives would not appeal1 that it  

is so extremely useful4 ,thus it will   
appeal to many to know that at the age1 
let us say1 of fifty1 a man who has     
lived purely is1 almost without         
exception1 a stronger and more vigorous 
person1 more capable of work and also of
 enjoyment than one who1 in early       
manhood has1 though possibly for a few  
months or weeks only1 behaved like a    
mere #8brute beast4'  ,it is in this    
connection that we strongly advocate the
 introduction into ,london and other big
 towns of those evening clubs for       
exercise1 which have been tried with    
great success in ,america4 ,there are   
boys' and men's clubs in enormous       
numbers in ,london1 and admirable things
 they are1 but we know of few where     
billiards is not1 perhaps1 the most     
violent form of exercise provided4 ,what
 is wanted is a number of tall buildings
 built with many floors1 where1 for a   
moderate subscription1 that class of    
young man who now spends his evenings in
 the promenade of the music halls1 or in

 aimless 7perhaps it would be better if 
they were aimless7 strolls up and down  
,piccadilly with not infrequent visits  
to the public house1 could get an hour's
 violent exercise in boxing1 fencing1 or
 gymnastics4 ,we fully believe that this
 class1 as a whole1 would enjoy such an 
evening far more than the evenings they 
are now accustomed to spend2 that it    
would be infinitely better for them in  
body1 mind and soul alike1 not even the 
flabbiest moralist would be disposed to 
deny4 ,as it is1 a young man gets away  
from his work1 say at five or so1 and   
what in heaven's name is the poor       
vigorous thing to do with the hours that
 divide him from his natural bedtime8#ac
 ,it is out of the question to expect   
that he should sit in his room and read 
a book2 he has been at work all day2 his
 body tingles for diversion4 ,out he    
goes1 if he is human at all4 ,in the    
general way there are two places open to
 him1 the public-house or the streets4  
,there his vigour finds further         

stimulus1 or unhappily1 its             
satisfaction4 ,that there are1 as we    
have said1 many clubs for such people is
 perfectly true1 but papers1 draughts1  
chess 7and we suppose now pingpong71 are
 not the sort of thing that is needed to
 work off the potential violence of the 
body4 ,what is wanted is violent        
exercise4#ad ,that such institutions    
would be enormously popular with the    
class of which we speak1 those1 in fact1
 for whom more expensive clubs are      
utterly out of the question1 is1 we     
think1 beyond doubt1 and financially1 we
 believe1 that they could quite easily  
be made to pay4 ,it would1 of course1 be
 out of place to discuss this here1 but 
it is worth noting that where such clubs
 have been tried in ,boston and         
elsewhere1 they have proved successful4 
,it is these evening hours which are the
 dangerous time4 ,purposeless loafing in
 the streets1 though entertaining       
enough1 is not sufficient for a vigorous
 young body1 which has been pent all day

 at work2 while loafing with purpose1 we
 may say1 is not good for anybody1 yet  
it is to loafing with purpose that      
purposeless loafing naturally leads4    
,purposeless loafing is innocent enough1
 but1 to use the morphia simile again1  
it is as if the sufferer from the       
morphia habit took a bottle of morphia  
and continued to finger it1 a highly    
dangerous performance2 and we do not    
believe that the class which loafs in   
the streets1 anyhow the best of them1   
loaf because they prefer it to some     
suitable employment for their body1 but 
because no suitable employment for their
 body1 is accessible to them4 ,the bulk 
of them would vastly prefer something   
different1 and the eagerness with which 
they would embrace bodily exercise may  
be gathered from the crowds on the      
,serpentine and waters of the park if   
skating is possible4 ,the theatre every 
night is1 of course1 as hopelessly out  
of their means1 as it would be to belong
 to ,prince's or ,lord's1 but with what 

patience and in what numbers do the     
crowds wait at the pit door4 ,the middle
 classes of ,england1 we believe1 are   
not naturally sensual1 but1 as it is1   
during just those hours in the day when 
they are at leisure1 there is nothing   
whatever for them to do1 except loaf1   
till loafing becomes a habit1 and from  
being an innocent one passes into the   
,devil's care1 who has made the ,london 
streets what they are1 down the most    
populous of which1 ,piccadilly1 the     
,strand1 etc41 no man would willingly   
take his sister at night4  ,it is       
towards this removal of causes that     
predispose towards ill-health in the    
moral sphere1 ill-health as shown by a  
lack of energy1 promptitude1 power of   
work and endurance in the mind1 that the
 training of the body1 as we have       
attempted to outline it1 is largely and 
unceasingly devoted4 ,health1 as we     
understand it1 the condition1 that is to
 say1 not of the ordinary man who       
considers he is 8well enough10 but that 

higher health which is the result of    
training the body to quickness1 energy1 
and so to strength1 which implies an    
obedience to the reason in matters of   
food and stimulants1 directly benefits a
 man's moral and mental life4 ,the body 
8is in subjection02 it obeys with less  
struggle the dictates of the            
non-material part of man1 and it obtains
 in itself a greater resistive power to 
temptations of laziness or lust1 just as
 it obtains a greater resistive power to
 its own purely physical enemies of cold
 or fatigue4 ,it is in this respect1    
therefore1 7a far higher consideration  
than mere physical fitness71 that we put
 forward a system of training that will 
be likely to ensure such results1 and   
that consequently we regard the         
obedience to laws of bodily health1 and 
means of physical fitness1 as partaking 
of the nature of duty4 ,and this        
further3 it is clearly accepted as man's
 duty that he should keep his mind and  
his morals in the highest and best      

possible state2 but seeing how          
intimately both these are knit with his 
body so that none can act without the   
other1 the soul sinning through the     
body1 the mind dictating every movement1
 is it reasonable to suppose that a     
corresponding duty is not laid on man   
with regard to the health of his body8  
,is it not1 in fact1 directly his duty  
to keep his body1 as well as his soul   
and mind1 in its highest and best       
possible state8 ,no doubt compromises   
have often to be made2 a man1 in order  
to do his work1 may be obliged to       
disregard certain rules which the health
 of his body requires should be kept4   
,but saving this1 there seems to us to  
be a clear duty with regard to physical 
health1 quite apart from the advantage  
which physical health will bring to his 
mind and morals4 ,this wonderful machine
 is a servant1 no doubt1 of the mind1   
but shall the master keep it1 so to     
speak1 in an insanitary attic1 and pay  
no regard to its health8 ,the           

compromises also1 which we have just    
spoken of1 will be rarer if the body is 
well1 since it will be more capable of  
bearing fatigue and unreasonable hours  
of work4  ,the simple1 but unswerving   
principles on which morals are based1   
the highest development of the mind1 the
 utmost health of the body3 these       
things1 and nothing short of them1 are  
the results of ideal training4          
,,chapter ,,ix4  ,,training ,,for       
,,special ,,events4   ,the excuse for   
this chapter in a book written 7as set  
forth71 not for the athlete primarily1  
but for the average man1 who is         
hopelessly incapable of prominence or   
great excellence in any one branch of   
athletics1 lies in the fact that such a 
vast number of people nowadays play     
games1 and are so anxious on certain    
days to do their best at them in some   
competition1 that quite a fair          
percentage of readers will1 it is hoped1
 pick up a hint or two which may serve  
them in good stead at that trying moment

 when they are about to drive a ball    
from the first tee on some medal day2   
about to step out on to the glaring     
prominence of a lawn-tennis court2 about
 to go in 7fifth wicket down7 when a rot
 has apparently set in2 or1 may be1 to  
play a preliminary tie in the ,city and 
,suburban ,ping-pong ,handicap4 ,for it 
is at these cold and shuddering moments1
 which no one can hope to meet with more
 than stolidity1 that one needs to have 
all one's wits about one1 to be able to 
keep one's nerve1 and to have one's     
strong points at one's fingers' ends1   
and one's weak points 7we all have      
these1 and the better one grows at any  
particular sport1 the more glaring they 
seem proportionately to become7 anyhow  
passably defended4 ,at one minute1 or   
less1 from now it may be that your weak 
point will be attacked2 your drive may  
land you a full iron shot from the      
green1 a stroke you particularly detest2
 you may have a scurry after a          
cross-court return2 you may have a      

yorker on the leg stump4 ,in all such1  
the important thing is1 not only to be  
prepared for them now1 but to have been 
prepared for them so long before that   
the preparation has become a habit4     
,such strokes may still be your weak    
point1 but you will meet the emergencies
 calmly4 ,and to meet any emergency     
calmly is in itself a favourable        
defence1 for you will then no longer be 
flurried4  ,now in any game1 when you   
have to meet a definite attack of an    
opponent--this necessity does not apply 
to a game like golf1 or croquet1 or     
billiards1 since in such games you have 
to do the best you can yourself1 without
 fear of active opposition--there is a  
golden rule1 which has never been enough
 insisted on1 and it is the rule that   
lies at the base of all we have said    
about training generally1 as applied to 
games4 ,practice is at the root of it1  
and the object is to get so familiar    
with the stroke dictated by the         
exigencies of the moment1 that it is    

practically automatic4#ae ,that is to   
say1 as soon as the attack 7your        
opponent's return1 or the bowler's ball7
 is coming1 you will1 with the least    
possible expenditure of energy1         
recognise it1 get into the position to  
meet it1 and have the stroke ready4 ,for
 instance1 if the game is lawn-tennis1  
you will see that a drive into the      
left-hand corner of the court is        
probable1 and before you have really    
formulated this to yourself consciously1
 you should be half-way there1 not      
vaguely1 but ready for the attack4 ,your
 body should have moved almost          
automatically1 and thus your attention  
and will-power is reserved for noticing 
your opponent4 ,he may change his mind  
at the last second 7you can never tell  
about opponents71 and instead of driving
 into the left-hand corner he may lob   
gently over the net into the right-hand 
court4 ,thus your attention1 which      
would--had you not cultivated a sort of 
correct automatonism--have been used up 

in getting into the left-hand corner1   
will be free to observe his change of   
tactics1 and the result is that you will
 be far more ready for his new attack   
than you would have been1 if all your   
attention had been taken up in getting  
into position yourself4  ,this verbose  
illustration is necessary to explain a  
thing that is often overlooked--namely1 
the necessity of observing your         
opponent2 and the more automatic your   
own preparations are1 and the more      
instinctively the body works1#af the    
more attention you have at your         
disposal4 ,it follows1 as a corollary1  
that the less trouble you have to take  
to meet the actual attack1 the more you 
can concentrate your mind on your       
opponent4 ,the eye should send to the   
brain the message--8,yorker on the leg  
stump10 or whatever it may be--and with 
the least possible expenditure of force1
 either of muscle or nerve1 the attack  
should be met4 ,the more the movements  
of the body are automatic1 the less you 

will exhaust yourself4 ,this1 in a      
hard-fought game of racquets1 for       
instance1 is an incalculable advantage4 
,but in order to ensure this automatic  
movement there is one thing absolutely  
essential1 and that is not practice     
merely1 but correct practice and swift  
practice4 ,and correct swift practice   
implies not only much repetition1 but   
concentration of mind4 ,if you perform a
 new movement a hundred times1 let us   
say1 without thought1 it may be done    
correctly1 but it cannot be done1 if    
correctly1 swiftly4 ,correctness is the 
first essential1 as we said in the      
chapter on exercise1 and always         
essential2 the swiftness in execution   
comes mainly with practice2 so also does
 the automatic performance of the       
correct movement4 ,but it is a very easy
 thing to lose correctness as the speed 
increases1 and with a view to right this
 we have recommended--after the movement
 has been completely understood1 and    
learned in some cases part by           

part--practice before a glass4  ,this1  
then1 is the first essential--namely1 to
 have practised one's weak points till1 
though they are still perhaps weak1 they
 are performed with the minimum possible
 of conscious thought1 so that one's    
attention1 as far as may be1 is free to 
observe the opponent4 ,for a long time  
before the match continually practise   
your weak points1 till they become1 if  
not satisfactory1 at any rate fairly    
easy1 and give to your strong points    
only that amount of practice which will 
serve to keep them in repair1 so to     
speak4 ,at the time of the event1 of    
course1 you will use them as much as you
 possibly can1 and at the same time give
 your opponent as few chances as        
possible of attacking your weaknesses4  
,and the knowledge that you have a      
passable defence for such weaknesses1   
and can use it with moderate ease1 will 
vastly increase your measure of         
confidence1 whereas the knowledge that  
in some one point or so you are nearly  

defenceless would cramp and worry you   
throughout the set4  ,again1 since in   
many cases correctness of striking lies 
between two opposite faults1 it is often
 useful to practise deliberately the    
fault which is opposite to your         
besetting sin4 ,if1 for instance1 you do
 not use your wrist enough in a certain 
stroke1 practise using it far more than 
is in the least advisable2 if1 on the   
other hand1 you use it too much1 not    
giving the forearm1 for instance1 its   
share in the stroke1 practise the stroke
 with the forearm alone1 keeping the    
wrist rigid1 and you will often find    
that you thus attain correctness more   
quickly than if you had practised       
correctness4 ,the longest way round1 in 
fact1 is here the shortest way home4    
,it is a great fallacy1 as we have said 
before1 to suppose that mere practice   
makes perfect4 ,instead of improving1   
you may be merely ingraining an existing
 fault2 or1 again1 practice without     
briskness and without full attention    

given is only practice in sluggishness1 
and confirms and strengthens want of    
concentration4 ,thus it is always       
better1 if possible1 to practise in     
short spells1 and never go on if you    
find your attention irresistibly flags2 
for not only is such practice no good1  
but it encourages slack performance4    
,this inability to attend1 which besets 
almost everyone for a long or short     
period during a course of training1 and 
is the arch-enemy to progress1 is often 
the result of fatigue1 genuine tiredness
 of muscles or nerves2 the eye times a  
stroke incorrectly1 or the overworked   
muscles are slow to respond4 ,now this  
condition should have been avoided2 and 
most people who have suffered from it   
are perfectly aware that yesterday1 or  
two days ago1 they went on with their   
practice when something1 eye1 muscle1 or
 nerve1 distinctly told them3 8,we have 
had enough40 ,however1 here the         
condition is now1 and there is only one 
remedy--rest4 ,it is a bore1 but it is  

your own fault4  ,this genuine tiredness
 must not be confounded with a symptom  
which certainly it closely resembles in 
its effects1 but which appears to us to 
be really different1 and may be treated 
with success by an opposite method3 the 
symptom known as staleness4 ,one is not 
conscious in any way of fatigue1 the    
practice may easily have not been at all
 excessive1 yet for the time all        
briskness is lost4 ,now though rest is  
recommended by many as a remedy for     
staleness1 the opposite                 
treatment--namely1 continuance1 if not  
increase of work--is worth a trial2 and 
if one steadily and perseveringly plays 
through an attack of staleness1 one     
usually emerges from it better than when
 one went in4 ,it is a point on which   
trainers disagree1 some recommending1 as
 we have said1 an emollient             
treatment--namely1 rest2 others a tonic4
 ,but above all1 if you decide1 rightly 
as we think1 to play through your       
staleness1 play with all the            

concentration and briskness you are     
capable of1 and do not lay the          
foundations of a habit of slackness4    
,your best efforts1 it is true1 will    
produce deplorable results2 but if you  
can harden your resolution to care      
nothing about the results1 and hammer   
steadfastly along1 an object of pity to 
men and angels1 you will probably be the
 better for it4 ,but if your resolution 
breaks down1 and you relax from the poor
 best still possible to you1 stop at    
once1 for always and always slack       
practice is worse than none4  ,another  
demon that1 like the ,promethean        
vulture1 tears at the vitals of the man 
practising for a special event1 or for  
general improvement1 is the apparent    
slowness of the improvement1 and at     
times its apparent complete cessation4  
,such a man1 for instance1 with the best
 intentions in the world will take out a
 handful of golf-balls to practise1 let 
us say1 mashie shots on to a green4 ,the
 mashie is a weakness in his game1 and  

the resultant positions of the first    
dozen shots cannot be covered with the  
traditional table-cloth4 ,the next dozen
 perhaps are even less satisfactory1 and
 at this point he will be wise to ask a 
candid friend if he is doing anything   
wrong2 or1 if the candid friend is a    
good player1 to show him half a dozen   
shots4 ,but it is quite possible that   
there is no obvious fault at all--only a
 general weakness4 ,then1 having        
eliminated that most dangerous          
possibility--namely1 of practising a    
fault1 let this assiduous gentleman go  
on with his practice as long as he is   
brisk and attentive1 and let him        
continue it every day for a week4 ,then1
 and this is the work of the demon      
alluded to1 he may honestly think that  
he has not improved at all1 and be      
disposed to label the principle of      
practice to a hot destination4 ,but we  
solemnly assure him1 if he has the least
 aptitude for the game1 he quite        
certainly either has improved1 though he

 is not conscious of it1 or he has at   
least by his practice made some         
necessary steps towards improvement1 and
 this improvement1 when it comes1 will  
probably be more rapid than he has      
thought possible4 ,from being a poor    
performer with the mashie he will one   
day suddenly find that the club has     
arrived2 that it has shouldered its way 
through the other mediocre performers in
 his bag and now stands predominant4    
,but two postulates are required3 7#a7  
that he must be capable of improvement1 
7#b7 that he practises correctly4  ,now 
this sounds a cheerful gospel1 and will 
perhaps not be readily believed1        
especially by the person who is in the  
habit of telling one after a foozled    
mashie-shot that he always foozles with 
a mashie1 and by way of showing how     
persevering he is1 does not use the club
 again throughout the round1 but plays  
improperly with an iron4 ,and here it   
might be remarked1 that though a match  
at golf certainly does give one practice

 it is by no means an ideal form of     
practice1 any more than a set of tennis 
is an ideal form of practice4 ,indeed1  
it is even less ideal2 for at tennis    
there is the fact that you are playing  
against an attacking opponent1 to       
observe whom is no small part of the    
game1 whereas one's real enemy at golf  
is not one's opponent1 but one's own    
mistakes4 ,consequently1 with the idea  
of winning the match one studiously     
avoids such strokes as may land one in  
such a position as to require the use of
 a shot which one knows to be weak1     
whereas in practice one should1 instead 
of avoiding such a shot1 do it a dozen  
times and yet another dozen4 ,that is   
practice1 and it is by such practice    
alone that the demon of despair is      
exorcised4  ,another rule which applies 
to practice of all games is that the    
practiser should gradually increase the 
severity of his work1 in proportion as  
the stroke becomes easier to him1 till1 
long before his match comes off1 he has 

become accustomed 7in games of attack   
and defence7 to meet a much fiercer     
attack than he is likely to be subjected
 to1 and himself to attack with a       
ferocity which he will probably not     
need4 ,this gives him the comfortable   
feeling during the match itself that he 
is playing within his limits4 ,so1 also1
 in golf-practice1 let him by degrees   
increase the difficulties he must       
contend against1 and no longer place the
 ball he wishes to play on to the green 
in as good a lie as possible1 but in a  
rather bad one2 and if his bte noir is a
 hanging ball1 let him place for        
himself--after his initial difficulties 
are conquered--a dozen balls that hang  
not badly1 but atrociously badly4 ,such 
practice as this will diminish his dread
 of such a hanging ball as he is        
probably liable to encounter1 just      
because he has been in the habit of     
playing infinitely more poisonous ones4 
,again1 it is impossible to emphasize   
too much the value of the habit of      

sparing oneself as far as possible4 ,you
 may be pretty certain that when the    
event comes off you will need all the   
nervous and muscular force at your      
disposal1 and it is well to remember    
that the amount you have is but limited1
 and that although you have to play as  
effectively as possible throughout1     
there are many strokes which can be done
 with comparatively little effort in one
 way1 but which if done in another are  
exceedingly tiring4 ,for instance1 the  
correct timing of a ball at tennis1 and 
the bringing forward the weight of the  
body1 using the large muscle areas to   
back up the arm1 will drive a force or a
 boast with greater velocity than could 
have been attained by the arm alone1    
while the contribution towards fatigue  
and exhaustion thus entailed is         
infinitely less than if the forearm and 
wrist were taxed to their utmost4  ,it  
is the business of every trainer1 and so
 of every one1 for each man is his own  
trainer to a far greater degree than    

anyone else can be1 to develop his      
individuality1 and though certain broad 
rules can be laid down about the wrong  
way to do a thing1 and in a less degree 
the right way1 much should be left to   
natural aptness and facility4 ,for      
instance1 if a man can easily execute a 
stroke in a certain way with good       
results1 it is impossible to say that   
such is not the right way for him to do 
it2 for the orthodox 8right way0 may be 
very difficult to such a man1 and it is 
mere waste of time for him to acquire   
it1 if by another method he can         
accomplish the same thing easily4 ,here 
everyone can find out a great deal for  
himself1 and since facility in movement 
is half the secret of success1 he       
should1 if he finds a real difficulty in
 executing some stroke in the prescribed
 way1 carefully look about to see if he 
has not at his command some other       
method4 ,it is idle1 for instance1 for a
 short1 thick-set man to emulate a long 
loose swing at golf2 he might as well   

practise high jump in order to be able  
to deliver a service at lawn-tennis from
 the height at which a taller man can1  
or practise the 8split10 in order to    
increase his reach4 ,on the other hand1 
he has assuredly some advantage in his  
shortness that the long-legged man has  
not2 it is this he must grasp and       
develop4  ,finally1 it is probably good 
for everybody to rest1 if not           
completely1 at any rate very largely1   
for a day or two before the event2 for  
if a man is not fit then1 it is highly  
improbable that a day or two more of    
severe training and practice will make  
him fit4 ,on the other hand1            
rest--provided he does not fret--will   
largely increase his fund of nervous    
force1 and his muscles already in       
condition will lose not one atom of     
their briskness by so short a repose4   
,again1 the danger of over-training is  
far greater than that of under-training1
 and the risk of staleness or tiredness 
on the day of your match is far more    

likely1 and1 if it occurs1 far more     
prejudicial to your chances1 than the   
risk of not being quite at concert      
pitch4 ,but if a man frets1 he loses    
half the benefit that the rest would    
give him1 and if he finds he inevitably 
does so1 it is probably better that he  
should soothe his jangled nerves by     
employment4 ,yet there is a great1 if   
commonly neglected1 preventive against  
fretting1 and that is the reasonable    
employment of the brain during the      
period of training4 ,then1 when the rest
 before the event comes1 it is easy to  
find distraction from the very natural  
nervousness1 in mental pursuits1 whereas
 if1 as often happens1 the period of    
training has been one of inaction for   
the brain1 except in so far as the      
training itself was concerned1 it is    
extremely difficult1 if not impossible1 
to busy the mind with other and         
intellectual occupations4 ,in fact1 if  
only for the sake of the tranquil1 not  
fretful1 rest of the day or two before  

the event1 it is well worth while1      
throughout the period of training1 to   
have some definite and interesting piece
 of mental work every day4 ,it should   
not1 of course1 be very exciting or very
 fatiguing1 nor should the hours of work
 be so long that together with the      
physical preparation they produce       
fatigue2 but nothing is a greater       
mistake than to drop brain-work         
altogether1 not only1 as we have said1  
for the sake of the rest before the     
event1 which is practicably impossible  
unless the mind is otherwise occupied1  
but for the sake of the general flatness
 and utter want of interest in things   
after the day is passed4 ,for the mind  
gets flabby and in ill condition if not 
used1 just as the body does1 while its  
reasonable use even during the most     
severe physical training cannot1 we     
believe1 have any ill effect at all on  
the body1 for it is not in the nature of
 things that it should have2 while if it
 has been unused for weeks1 it is       

practically impossible to rest1 as is   
strongly recommended1 for a few days    
before the event1 without fretting4     
,there is a sentence in the ,latin      
grammar3 8,too much confidence is wont  
to be a calamity40 ,this is no doubt    
true1 but it must be remembered that too
 little confidence is certain to be one2
 and though to inculcate a frame of mind
 is perhaps a useless task1 yet there   
is1 as it were1 a correct attitude for  
winning1 just as a straight bat is the  
correct attitude for a yorker1 and it   
seems in the main to be this4  ,never   
despise your adversary1 but whoever he  
is treat him with respect4 ,cultivate a 
belief in your chances of winning1 but  
remember that though you are not beaten 
till the last set has been finished1 or 
the eighteenth hole putted into1 yet    
neither is he4 ,husband your resources1 
unless things are positively desperate4 
,and so good luck to you4 ,but if you   
have bad luck1 remember you are a       
gentleman1 or1 if you are not1 that you 

have an excellent opportunity for making
 other people think so4     ,,chapter   
,x4  ,,remedial4   ,we have already     
spoken of the constant need of light1 in
 order that the body may be healthy1 and
 have suggested some simple rules about 
the use of heat1 either in ,turkish or  
ordinary baths4 ,but these natural aids 
to health may1 as we have said1 be used 
as directly remedial agents in case of  
disease1 or to correct existing bodily  
defects4 ,much scientific investigation 
has lately been made into the healing   
properties of electric light1 whether   
used merely as light1 or1 as some hold1 
to put external electricity into the    
body2 and it has been found to cure1 not
 only weakness of the system1 acting as 
a tonic1 but even such tubercular       
diseases as lupus4 ,we should not1      
however1 recommend anyone to dabble with
 electricity1 still less to go through a
 course of treatment except under       
skilled medical supervision1 and this   
treatment by electricity comes outside  

the scope of this book4  ,massage and   
rubbing1 however1 which can often be    
performed by a man on himself1 are1 for 
certain complaints1 among those simple  
and excellent remedies which can safely 
be practised by anyone4#ag ,in the case 
of a strained muscle1 for instance1 in  
muscular rheumatism or lumbago1 or when 
owing to some accident a man accustomed 
to exercise cannot get it1 massage and  
rubbing are invaluable4 ,in the latter  
case1 the massage ought to be over the  
whole body1 and so must be performed by 
someone else2 but half the small local  
injuries which cannot well be avoided1  
can be greatly alleviated by such means1
 while an attack of lumbago or muscular 
rheumatism1 which without such treatment
 might incapacitate a man for a week1   
can often be entirely got rid of by the 
employment of this remedy4 ,the skin    
should be made soft and pliable by hot  
water1 and any decent oil or embrocation
 may be used2 not so much1 perhaps1     
because it is in itself beneficial1 but 

because the rubbing1 which is           
beneficial1 thus becomes easier to the  
manipulator1 and spares the skin of the 
patient2 for it is impossible to stand  
more than a minute or two of dry        
rubbing1 if the rubbing is vigorous1    
owing to the soreness which it produces4
 ,in the same way1 though the cause of  
lumbago 7usually1 if not always1        
connected with the liver7 cannot be     
removed by massage1 yet massage         
enormously alleviates the discomfort    
which often amounts to really severe    
physical pain4 ,and half an hour's      
massage in the small of the back1 a dose
 of uric acid solvent with every meal1  
and an abstention for a day from meat   
and alcohol may be sufficient to        
discharge most cases at any rate        
half-cured4  ,another remedy we         
suggest--it is likely to be highly      
unpopular--as a cure for a very large   
number of disorganisations of the       
digestion or liver1 is complete         
abstention from food1 even for one meal 

only4 ,for it is quite possible to be   
really bilious and yet feel reasonably  
hungry2 but it is in such a case false  
to argue that hunger indicates food4 ,in
 the same way a slight upset of the     
liver often induces great drowsiness1   
whereas to lie in bed sleeping          
inordinate hours is quite the worst     
thing to do4 ,nor is there any          
possibility of mistaking bilious-hunger 
or liverish-drowsiness for the healthy  
forms4 ,it is even unnecessary to go    
into the point at all1 for everyone     
knows quite well the difference between 
them4 ,so if you are biliously-hungry1  
fast2 if you are liverishly-sleepy1 take
 exercise4 ,it is possible1 of course1  
that you need medicine1 but try simpler 
remedies first4  ,nervousness1 that     
extraordinarily elusive foe to          
happiness1 may arise from two causes1   
either from an overstrung condition     
accompanied by excitability1 or from    
exactly the opposite cause--namely1     
weakness1 and the need for tonic4 ,in   

the first case--the two1 again1 are     
unmistakably different--it may be useful
 to try a less stimulating and          
irritating diet1 and accompany it with  
plenty of exercise1 followed by rest and
 muscular relaxation4 ,in the second    
case1 the same alteration of diet1      
substituting nourishing foods for the   
stimulating ones1 and plenty of rest1   
with perhaps less exercise will be      
useful4 ,in both cases1 of course1      
medicine may be needful1 but it seems to
 be almost a postulate in the question  
of health1 to prefer1 if that is        
sufficient1 a perfectly wholesome rgime 
without medicine1 to the continuance of 
one that perhaps does not entirely suit 
you1 with the addition of medicine4     
,medicine1 no doubt1 often is useful1   
and many of the nerve-tonics which so   
plentifully bedeck the pages of         
magazines that one would think that the 
,empire had an attack of nervous        
prostration1 may be excellent medicines4
 ,but why take medicine1 if as good     

results can be obtained without it8 ,it 
is possible that you must--or at any    
rate think that you should--do more work
 than you can properly stand4 ,if the   
duty is clear1 and if it is also        
perfectly clear that you had better     
cheerfully give up the chance of working
 as well as you would like to work1     
unless you take a tonic1 then by all    
means take a tonic which you know       
medicinally to be a sound medicine2 but 
first see if there is not some possible 
means1 such as alteration of diet1 or1  
very likely1 less stimulant1 or a little
 regular exercise1 of managing without  
that medicine4 ,strychnine1 for         
instance1 cannot be called an ideal food
 even in the smallest quantities4  ,two 
other very common symptoms of some      
slight nervous derangement are          
restlessness and staleness4 ,by         
restlessness we mean the disinclination 
often amounting to inability to settle  
down to any one thing4 ,it is a         
particularly common symptom of the      

present day1 when many people seem to be
 literally unable to have any fixed     
object of life1 or to remain in the same
 place for more than a few days         
together4 ,in acute forms this becomes a
 nervous disease of such seriousness    
that a regular rest-cure has been often 
prescribed--and with great success--for 
it3 the patient goes to bed and stops   
there for several weeks1 and is allowed 
neither to read1 nor to talk1 nor to    
make the smallest exertion that is      
avoidable4 ,and in a less degree for    
ordinary restlessness the same treatment
 is applicable1 and an increased        
allowance of sleep is desirable2 or1 if 
not of sleep1 of deliberate rest2 for   
the evil is due to over-excitation of   
the nerves without sufficient           
nourishment4 ,and the nourishment of the
 nerves is repose4  ,staleness1 again1  
which we may define as a failure of     
co-operation between muscles and will1  
and which is most noticeable in athletic
 pursuits 7since in ordinary life slight

 sluggishness in co-operation is not    
practically noticeable7 arises also from
 fatigue of the nerves1 due to excessive
 work1 want of nourishment1 or monotony 
of employment4 ,to take the smallest    
imaginable instance1 supposing two men1 
well trained in matters of eye1 attempt 
merely to hit a lawn-tennis ball        
backwards and forwards over the net1 as 
easily and gently as possible1 they     
cannot keep it up for a quarter of an   
hour4 ,each stroke is simplicity itself1
 less than the ,a ,b ,c of the game4    
,yet by the monotony and tiresome       
iteration of it1 their nerves get bored2
 there is no failure of muscular power1 
but they are unable to hit with the     
minimum of correctness after a very few 
minutes4 ,here is temporary staleness in
 its most elementary form1 but it is    
some similar nerve-failure which is at  
the root of most staleness2 incapability
 of correct work occurs without such    
fatigue of the muscle as would account  
for it2 and to repeat the metaphor      

likening the muscle to the receiving    
instrument in a telegraph system1 and   
the nerve to the wire through which the 
message passes1 it may be a failure or a
 fault in the wire1 though the          
instrument be intact1 and the message   
7from the brain7 be perfectly sent4     
,that particular wire1 or set of wires1 
must1 therefore1 be given rest1 for it  
is mainly by rest that health and power 
come to nerves4 ,in other words1 change 
of exercise is required2 or1 if the     
whole system is a little out of gear1   
complete though temporary rest2 or1     
again1 a nerve-tonic may be needed2     
light1 air1 and cold water may set      
things right4 ,or1 since the harmonious 
working together of all the parts of the
 body is conducive to correct work by   
any one nerve1 it may be that the       
digestion is primarily at fault4  ,it is
 in connection with staleness that we   
may consider that daily and deadly enemy
 of strong and vigorous living--namely1 
,fatigue4 ,if fatigue were nothing more 

than the natural and logical outcome of 
sound and healthy exercise of mind and  
body1 the question would be simple      
enough1 and we could take it offhand as 
one of nature's danger signals1         
enjoining rest4 ,for it is one of the   
primary postulates that exertion must be
 succeeded by rest1 and thus fatigue    
would be only the instinctive demand of 
the tired organs4 ,but it will occur at 
once to most readers that the feeling of
 fatigue1 anyhow1 is in no way          
proportionate to the amount of exertion1
 bodily or mental1 that has been        
undergone2 more than this1 bodily       
exercise1 and in many cases mental      
exercise1 instead of producing1 actually
 seems to remove the feeling of fatigue4
 ,clearly1 then1 the mere sensation of  
fatigue does not necessarily indicate   
the need of rest1 or sleep1 or food4 ,a 
man1 especially if he has dined late and
 heavily1 may awake in the morning1 even
 though he has had a good spell of sleep
 in an ill-ventilated room1 feeling     

tired4 ,yet that feeling of tiredness is
 removed1 not by further dozing1 but by 
exercise1 fresh air1 or often brain     
work4 ,but the contradiction is only    
apparent2 there are1 it is true1 several
 forms of fatigue1 but fatigue generally
 can be properly considered under one   
head4 ,it will be necessary1 however1 to
 go back to a few simple physiological  
principles in order to make this quite  
clear4  ,in several of the simplest     
phenomena incident to life1 we are      
utterly ignorant of processes4 ,we know1
 for instance1 for certain that we      
breathe in air rich in oxygen1 and      
breathe out air full of carbonic acid   
gas4 ,we know1 again1 that the proteid  
which we eat and digest and assimilate  
in our food becomes body-cells4 ,we know
 that when we use our muscles we use up 
these body-cells1 break them down and   
turn them into waste products2 that when
 we use our brains some similar exertion
 of nerve is implicated4 ,how these     
changes take place we do not know2 that 

they do take place is absolutely        
certain1 and it is in connection with   
these changes that fatigue occurs4 ,a   
deficiency in the supply of oxygen given
 to the lungs is parallel to a          
deficiency in the supply of proteid     
given to the digestion2 in both the     
organs are starved4 ,thus1 to take the  
instance already given1 the gentleman   
who feels fatigued in the morning1 had  
better go out of doors2 the longer he   
lies in his stuffy bedroom the more     
tired he will become4 ,this is one of   
the causes of the fatigue from which he 
is suffering--namely1 a starvation of   
his body in point of oxygen4 ,he would  
feel fatigued in the same way1 if he was
 starved in point of proteid4 ,his      
fatigue1 though he has taken no bodily  
or mental exercise for hours1 and has   
been resting1 is genuine fatigue        
consequent on an insufficient supply of 
oxygen4 ,therefore1 he had better get   
out of doors1 and take exercise so as to
 make up the deficit4  ,this unhappy    

gentleman whose case we are considering 
may have other causes of fatigue as     
well1 even though he never takes any    
exercise bodily or mental1 and          
habitually consumes large quantities of 
solid food4 ,in fact1 it is the food    
itself1 with which he hopes to refresh  
exhausted nature1 which is very likely  
tiring to him4 ,he may habitually       
overtax his digestive organs1 and almost
 certainly he will have in his system1  
owing to his sedentary and gluttonous   
life1 a great quantity of waste products
 7among which is uric acid1 the father  
and mother of gout71 which in themselves
 are causes of fatigue4 ,the system is  
clogged--the engine1 so to speak1 is    
running laboriously1#ah with all sorts  
of grit and refuse hindering the smooth 
working of its wheels and bearings4 ,and
 this fatigue may be called chronic     
fatigue2 as long as the excess of waste 
products remain in the system there will
 be disinclination for exertion1 and    
fatigue rapidly ensuing on it4#ai ,the  

cure is to get rid of the waste         
products1 as far as may be1 by means of 
exercise1 and by encouraging the system 
to throw them off by the action of the  
skin1 the kidneys1 and the bowels1 and  
to remove the causes of the waste       
products in the future by avoiding those
 foods which are fruitful in them4  ,now
 here1 again1 we find that what we may  
call healthy fatigue is surprisingly    
allied to this gluttonous fatigue1      
though in most cases1 probably1 the cure
 for one is the opposite to the cure for
 the other4 ,the sedentary large-eater  
we should recommend1 broadly speaking1  
to take exercise 7extreme cases are     
liable to apoplexy1 however71 with a    
view to getting rid of his waste        
products4 ,but it is the presence of    
waste products1 also1 which partly1 at  
any rate1 cause the feeling of fatigue  
in the man who has played a hard set at 
tennis1 for exercise1 as we have said1  
breaks down the body-cells which become 
waste products4#bj ,new cells1 it is    

true1 are1 in the case of all healthy   
people tired with exercise1 even then in
 process of formation1 but the local    
fatigue of the muscles is largely due to
 the presence of these waste products1  
which the exercise has produced4 ,thus1 
strangely enough1 the ignoble alderman  
is suffering from a cause closely allied
 to that which makes the open champion  
of the world at any game tired after his
 brilliant and successful defence of his
 title4  ,it is impossible in the small 
limits of a section to enter more fully 
into the physiology of this fascinating 
phenomenon1 and we must refer the reader
 who wishes to know more about it to    
,dr4 ,alexander ,haig's work on the     
subject1#ba and merely note that in this
 way exhaustion and so fatigue are      
brought about both by a want of         
food--temporary starvation--and also by 
an excess of food which causes excess of
 waste products4 ,in the same way1 too1 
though food may be needed1 yet to bolt a
 heavy meal will not meet the case      

satisfactorily1 since much of the       
nourishing value of the foods will be   
lost1 as they will not be given to the  
stomach in a form in which it is        
possible for it to assimilate them1 and 
also the digestive and excretive organs 
will be severely taxed1 and fatigue in  
them will be produced4  ,as we have said
 before1 fatigue1 even when produced    
healthily1 so to speak--namely by the   
exercise of muscles in the open air--may
 be quite disproportionate to the work  
accomplished4 ,this question is dealt   
with under the chapter on exercise1 and 
it will be sufficient here merely to    
mention that the wrong use of muscles   
7e4g41 slow heavy movements for the     
wrists as in many dumb-bell exercises71 
or the use of the wrong muscles1 as1 for
 instance1 excessive employment of the  
muscles of the arm when what is needed  
is the use of the large body muscles1   
are common causes of unnecessary fatigue
 in games and athletics4 ,there are1    
furthermore1 many mental causes of      

general bodily fatigue1 for in the      
intimate interweaving of mind and body1 
as we have seen1 the one suffers with   
the other4 ,thus worry of the mind1     
nervousness1 depression1 make one feel  
physically tired1 not because the       
muscles have been used1 but because the 
nervous energy whereby they work has    
been exhausted by mental trouble4 ,here1
 if a man can bring himself1 by an      
effort of will1 to take an interest in  
some bodily or mental pursuit that will 
draw his mind off himself and his worry1
 he will quite certainly be the better  
for it1 for the nerves that have been   
wearing and exhausting themselves over  
the trouble will have rest4 ,and rest1  
as we have said before1 is to nerves    
what food is to the stomach and oxygen  
to the lungs4  ,a common result of      
faulty digestion is a tendency to grow  
fat4 ,just as extreme thinness results  
from failure to digest food properly and
 so get the nourishment out of it1 so a 
certain kind of obesity is likewise a   

wrong digestion of food2 and though the 
symptom of 8laying on flesh0 is often   
ignorantly considered a sign of health1 
it may be distinctly a sign of bad      
digestion1 if the flesh that is laid on 
is fatty4 ,certain foods1 such as sugar 
and oil1 are in themselves fattening2   
so1 also1 is starchy food1 even if not  
properly masticated4 ,an avoidance of   
excess of liquid is a good precaution   
against obesity1 if under that word we  
class abnormal weight2 so also is the   
habit of making the skin act properly by
 baths and exercises2 so1 too1 are      
exercises for the abdomen1 which        
facilitate the processes of digestion   
7though these exercises should not be   
employed when the digestion is at       
work--i4e41 just after meals74 ,and     
everyone should remember that it is far 
easier to avoid getting fat1 than to    
stop the process of accumulation of fat 
when once it has set in4 ,prevention    
here is not only better1 but easier than
 cure4 ,by a strange perversity of      

nature1 fat people have often a craving 
for fattening foods4 ,but this must     
obviously not be taken as a healthy     
instinct2 it is an instinct of a        
diseased condition4  ,another common    
enemy of health is constipation1 and it 
is an enemy mainly because waste        
material1 which should be ejected1 is   
retained in the body1 and during its    
retention necessarily disperses a       
certain amount of poisonous gases and   
substances through the body4 ,but it is 
a question whether the drugs which many 
people are accustomed to take almost    
daily with a view to its prevention or  
cure are not as bad in their effects4   
,and the sad thing is that an enormous  
amount of such constipation could be    
cured by perfectly simple and natural   
means4 ,diet is largely responsible for 
it2 so1 too1 is the lack of exercises   
which facilitate the movements of the   
bowels4 ,people who suffer from it      
should be sparing in their use of       
stimulants1 especially of those which   

have a large percentage of alcohol1 and 
in their use of white flour1 and of     
flesh foods1 the place of which should  
be taken by other foods1 such as brown  
bread1 tomatoes and fruit1 fresh if     
possible1 or stewed4 ,these are without 
doubt the best preventives1 and also the
 best remedies4 ,above all things it is 
most injurious to get in the habit of   
relieving constipation by doses of      
salts1 or of other medicines even less  
innocent4 ,the sort of diet which both  
prevents and alleviates it is a natural 
remedy1 as also are the bending and     
leg-raising exercises which help the    
action of the bowels4 ,they are worth   
trying4  ,but perhaps of all enemies to 
health1 laziness is the most powerful   
and the most insidious4 ,the health of  
any function depends1 as ,aristotle said
 long ago1 on its energy2 and to be     
employed is a better drug against most  
ills that flesh is heir to1 than any    
that can be found in a chemist's shop4  
,whether it is headache you suffer from1

 or depression1 or 7if your malady is   
very acute7 atheism or gout1 the        
probability is that work1 either bodily 
or mental1 would have prevented it1 and 
that work1 bodily or mental1 will cure  
it4 ,for owing to this reaction of body 
or mind on each other1 there is no doubt
 that boredom and discontent will       
actually produce indigestion1 just as   
indigestion in the stomach will actually
 produce depression of mind4 ,again1 to 
take a tiny instance1 there are few     
people who would care to eat their way  
through a long dinner alone1 but give   
them cheerful companionship1 they will  
digest with avidity that which if they  
ate by themselves they could barely     
swallow4 ,so also in bigger matters3    
occupy your mind always with any subject
 that interests it1 provided it is not  
harmful1 and as far as your well-being  
is concerned it does not matter what    
this subject is4 ,if you ever feel      
bored1 you may be quite certain that    
your boredom is in ninety-nine cases out

 of a hundred due1 not to the stupidity 
of others1 but to the stupidity of      
yourself4 ,stupidity of that order is   
one of the least admirable things in the
 world2 and for the sake of your self   
respect try to be a little less of an   
idiot4 ,however poor you are1 it is     
probable that most things worth having1 
even ,greek gems and fine music1 are    
accessible to you1 the one at the       
,british ,museum1 the other at the      
,queen's ,hall4 ,surely there is        
something in the world which            
involuntarily finds its way into your   
thoughts at vacant moments8 ,encourage  
that2 work at it2 get to know some thing
 worth knowing about it4 ,take a pride  
in your body if you will1 you might do  
worse2 get to play something passably2  
weight-lift even1 if you really enjoy   
it1 or if it leads you to a pride in    
your physique2 do anything to be        
occupied4 ,for this is the great remedy 
of all--work4 ,it is certainly not worth
 while to sit and consider how noble you

 are and what few opportunities you     
have1 nor is it worth while to sit and  
consider--except very occasionally--how 
base you are and how many opportunities 
you have4 ,instead1 go and take one of  
them4 ,do something1 whether you suffer 
from headache or atheism1 do something1 
make boots--even very badly like        
,tolstoi--or make history like          
,napoleon1 or make geography like       
,livingstone4 ,whatever your age is1    
there should be something you like1     
which is not harmful4 ,do it1 with both 
hands1 for there is health--work6       
,,the ,,end4   ,,footnotes3  #a         
,perspiration1 it may also be noticed1  
regulates the temperature of the skin by
 evaporation4 ,thus on a hot day after  
we have cooled down from exercise we    
feel considerably less warm than before 
the exercise4 8,text-book of            
,physiology10 ,schfer1 ,part ,i41 p4    
#ffi4  #b ,these exercises1 it may be   
added1 bear no claim to be considered   
wholly original2 many of them1 in fact1 

are taken direct from other systems1    
especially the ,macdonald ,smith system1
 which can be heartily recommended2 some
 few we believe are new4 ,they are      
offered not as final or complete        
exercises1 but as a selection from the  
best which we can give at present4      
,suggested improvements will be         
welcomed4  #c 8,as certain as it is that
 a country walk through fine scenery is 
more invigorating than an equal number  
of steps up and down a hall1 so certain 
is it that the muscular activity of a   
game1 accompanied by the ordinary       
exhilaration1 invigorates more than the 
same amount of muscular activity in the 
shape of gymnastics40--,herbert         
,spencer1 in ,facts and ,comments4  #d  
8,many men are attempting to carry the  
diet of youth on into middle life and   
age1 or the diet that was quite correct 
for an active outdoor life into a life  
of sedentary office work in a town2 or  
if they fall into neither of these      
errors they are generally completely    

ignorant with regard to the relative    
value and importance of foods1 so that  
they either starve themselves on        
vegetables or herbs containing little or
 no albumen1 or1 on the other hand1     
overfeed themselves44440--,dr4          
,alexander ,haig4  #e ,for the question 
of milk-proteid in general1 see         
,text-book of ,physiology 7,schfer71    
,vol4 ,i41 page #ace4 ,for ,plasmon1    
,hovis1 and other simple foods1 see     
,muscle1 ,brain and ,diet 7,sonnenschein
  ,co474  #f ,though this really belongs
 to the ,pulse family4  #g ,on the part 
played by saliva in digestion generally 
see ,text-book of ,physiology 7,schfer71
 ,vol4 ,i41 page #cdb1 c4  #h ,on the   
excitation of the gastric juices by     
suggestion only1 see ,schfer1 ,text-book
 of ,physiology1 ,vol4 ,i41 page #cdi4  
#i 8,the process of training that has to
 be undergone by athletes nowadays is   
reduced to hard-and-fast rules4 ,that   
these rules are not so good or          
scientific as could be wished is a      

matter for regret4 ,the work of training
 is left to #8trainers1' and they are   
men who1 learning from their            
predecessors whatever facts were known  
to them1 build up a code of rules framed
 largely on imperfect experience1 and   
added on to by what they themselves have
 believed to be useful4 ,medical men of 
reliable knowledge and sound            
professional attainments have seldom    
lent themselves to consider seriously   
the subject of training1 and so place   
the subject on a sure scientific        
footing4444 ,many a man breaks down in  
training from being made the subject of 
some imperfect or unsuitable            
rgime40--,dr4 ,james ,cantlie1 in 8,the 
,book of ,health40  #aj 8,to-day we take
 baths as a matter of course4 ,apart    
from the pleasure of washing and of     
having washed1 we know that soft warm   
water can remove #8the dried-up         
epidermis or scarf-skin1 the deposit of 
sweaty and oily matter1 to say nothing  
of the dirt and impurities derived from 

the air and the particles rubbed off    
from our clothing4' ,but #8we realise   
with difficulty that the bath was but   
rarely met with in houses built even    
forty years ago4 ,bathing in those days1
 and therefore1 of course1 swimming1    
formed no portion of the school         
curriculum1 the gradual introduction of 
first one1 and then the other1 being    
among the salutary results of recent    
educational development4'0--,dr4        
,malcolm ,morris1 in 8,the ,book of     
,health40  #aa ,an open-air treatment   
can now be had at 8,broadlands10        
,medstead 7,hampshire74  #ab 8,many     
think with ,herbert ,spencer who1       
however1 holds that #8imperfections of  
nature may be diminished by wise        
management' that education is useless or
 almost powerless2 that human evolution 
is ruled by heredity4444 ,this modern   
conception1 which accords to heredity a 
power at least equal to that ascribed by
 ancient poets to ,fate1 is assuredly   
excessive4444 ,education may supervene  

efficaciously2 it succeeds in giving    
birth to artificial instincts capable of
 balancing the hereditary instincts1 and
 even of suppressing them2 in short1 of 
substituting for innate ancestral habit 
an acquired individual                  
habit40--,professors ,proust and        
,ballet4  #ac 8,in the earliest times of
 the human race 444 to prompt people to 
take exercise meant only to induce them 
to do their daily work4 ,in later times1
 however1 and especially in the world of
 to-day as we know it1 the              
multiplication of industries has placed 
many classes in such a position that    
exercise is something independent of1   
and has to be added on to1 their daily  
employment4444 ,the clerk at his desk   
and the merchant at his counter2 the    
tailor in his crooked position and the  
milliner at her seam2 the printer       
setting up type from morning till night2
 the workers1 or rather watchers1 at    
manufactories 444 have one and all      
forgotten that their lower extremities  

are meant to carry them about4444 ,every
 departure 7from the physically active  
life7 may be an intellectual advance1   
but a muscular retrocession--a social   
gain1 but a physical decline4 ,such     
being the case1 it is evident that a    
great change either in the physique1 or 
in the means of obtaining exercise so as
 to maintain that physique1 must have   
taken place2 and when we come to look at
 it we shall find that but few of the   
employments of the present day carry    
with them a sufficiency of              
exercise40--,dr4 ,james ,cantlie1 in    
8,the ,book of ,health40  #ad ,in       
,america the ,y4,m4,c4,a4 ,clubs are1 we
 believe1 almost invariably athletic1 if
 not primarily1 at least essentially4   
#ae 8,there is method in walking1 method
 in running1 method in raising a burthen
 with as little effort as possible4 ,the
 correct practice of an exercise leads  
then to a diminution of muscular        
expenditure1 to an economy of work1     
whence results an apparent increase of  

the strength of man who does the        
work40--,dr4 ,fernand ,lagrange1 in     
8,the ,physiology of ,exercise40  #af   
8,after a certain period of study       
difficult exercises have been learned1  
and may then become automatic4 ,their   
effects will then be very different4 ,is
 it not quite a different thing to amuse
 oneself with dancing from occupying    
oneself with learning dancing8 ,dancing1
 riding1 rowing1 even running1 when they
 have long been practised1 need no more 
conscious brain work than walking1 which
 is above all an automatic exercise4444 
,it actually needs an effort of will to 
oppose an action which has become       
unconscious and to change an acquired   
pace4444 ,we see at the first glance the
 great hygienic superiority as          
increasing the oxygen in the system1    
removing waste products1 relieving the  
brain fatigued by intellectual work1 c4 
of exercises which can be performed     
automatically1 with economy of nervous  
energy1 complete 8 repose of the brain1 

absolute 8 inaction of the psychical    
faculties4 ,the work of the human system
 is then performed by the coarser parts 
of the machine1 and fatigue is first    
felt by the subordinate agents of       
movement4  8,but for certain bodily     
exercises the period of apprenticeship  
is indefinitely prolonged1 and the      
movements need an increasing guidance on
 the part of the nerve-centres and the  
conscious faculties1 because these      
movements cannot be constantly          
identical1 and unforeseen emergencies   
occur4 ,fencing can never become an     
automatic exercise1 notwithstanding the 
tendency exhibited by certain parries   
and thrusts to become habitual actions  
and to be performed instinctively2 the  
movement cannot always be performed in  
the same manner and follow always the   
same order1 for they are subordinated to
 those of the opponent40 ,dr4 ,fernand  
,lagrange1 in 8,the ,physiology of      
,bodily ,exercise40  #ag ,of the value  
of exercise as a cure1 the ,french      

nerve-specialists1 ,professors ,proust  
and ,ballet199 speak most emphatically4 
,what they say about neurasthenics will 
apply in general to those who feel      
disinclined to move3--      8,there is  
in truth no case in which muscular      
exercise should not     figure under one
 shape or another4444 ,there is a whole 
group     of patients to whom it would  
seem at the first glance that all       
muscular work should be forbidden4      
,complete muscular inaction1            
however1 would be as injurious to them  
as exaggerated work1 and for     them   
more than for all others the rule of    
progressive increase of     work1 of    
slow and methodical training1 must be   
rigorously obeyed4     ,they are        
perpetually on the verge of fatigue2    
their reserve of     motor nerve-energy 
is1 so to speak1 nil1 and the slightest 
voluntary movement is enough to exhaust 
them4 ,hence the only     muscular work 
that can be prescribed to them1 at first
 at least1     is that effected by      

passive movements and massage1 by which 
a whole series of muscular1 tendinous1  
and cutaneous stimuli are               
transmitted by the sensory nerves to the
 cells of the centres     444 these     
stimuli gently arouse the motor centres1
 and even the     mental image of the   
movement aids in the same result1 that  
is1 in     preserving the functional    
activity of the centres without tiring  
the patient4 ,besides1 passive exercise 
and massage promote the     peripheral  
circulation40      ,dr4 ,weir ,mitchell 
includes these1 with faradic            
electricity1 all     three to be        
increased gradually1 in his famous      
treatment for     nervousness4  99 8,the
 ,treatment of ,neurasthenia40          
7,published by ,henry ,kimpton47  #ah   
8,the need for exercise is one of the   
numerous sensations which lead human    
beings to perform actions necessary for 
the preservation of life or health4 ,the
 need for repose is called fatigue2 the 
need for exercise has not received a    

special name1 but deserves one quite as 
much as hunger1 thirst1 c4 ,under the   
influence of deficient exercise1 certain
 materials which should be used up each 
day by work1 accumulate in the human    
machine1 the wheels of which they       
encumber1 and the working of which they 
clog4444 ,it is necessary1 for the      
perfect balances of nutrition1 that the 
reserve materials should be used up as  
fast as they are formed40 ,dr4 ,fernand 
,lagrange1 in 8,the ,physiology of      
,bodily ,exercise40  #ai 8,the fatigue  
which is due to dearth of albumens      
7proteid7 in the blood is always absent 
so long as sufficient food is taken and 
digested2 in the condition of dyspepsia 
mentioned in the previous chapter it was
 not digested4444 ,if a man who has had 
a sufficient supply of albumens put in1 
and who has a good digestion1 yet falls 
out in the early stage of a contest1    
long before those albumens can be       
exhausted1 we must conclude that his    
fatigue is due to uric acid in the      

blood40 ,dr4 ,alexander ,haig4  #bj     
8,similarly excessive exercise increases
 the amount of uric acid in the         
body40--,text-book of ,physiology       
7,schfer71 ,vol4 ,i41 page #eie4  #ba   
,uric ,acid 7,dr4 ,a4 ,haig74