,daily ,tra9+ ,,by ,e4 ,f4 ,,b5son ,illu/ration3 text decoration & ,illu/ration3 text decoration ,,eu/ace ,h4 ,,miles4 ,,new ,,york ,e4 ,p4 ,,dutton ,,co4 #ca1 ,we/ ,tw5ty-,?ird ,/reet #aijc ,illu/ration3 colophon1 ,k ,,pr9t$ ,,by ,,kelly',s ,,directories ,,ltd41 ,,london ,,& ,,k+/on4 ,,preface4 ,! foll[+ pages conta9 c]ta9 rules & sugge/ions conc]n+ heal?1 & c]ta9 simple & s5sible ways 9 :i* x may1 we hope1 be acquir$ & ma9ta9$ at a v small exp5se ( "t & self-d5ial1 by a l>ge numb] ( p :o are naturally accu/om$ to feel n v well4 ,! book is f\nd$ on notes made by its two au?ors :o1 ?\gh !y lead = ! mo/ "p v diff]5t lives1 are agre$ on c]ta9 broad pr9ciples ( heal? h]e9 set =?4 ,"o ( !m1 = in/ance1 eats l>gely ( fle%-foods e day1 ! o!r has sc>cely t\*$ meat = ye>s4 ,b bo? are accu/om$ to feel extremely well & to und]take consid]able ex]tion ei!r ( m9d or body )\t exp]i5c+ any fatigue4 ,"o ( !m takes regul> ex]cise1 t is to say he plays an out-door game on mo/ days ( 8 life1 :ile ! o!r :o ab/a9s f fle%-foods has little practice ( ! sort4 ,he w take no out-(-door ex]cise = sev]al days1 "w v h>d1 & f9d himself p]fectly fit = "s sev]e physical te/ at ! end4 ,b !y are bo? agre$ t if ! "o ab&on$ fle%-foods 7:i* he does n propose to d7 he w\ld cease to require regul> ex]cise1 & t if ! o!r took fle%-foods 7:i* he does n propose to d7 he w\ld n only be v ill1 b w\ld also require regul> ex]cise4 ,"o aga9 is seldom se5 )\t "s appliance ( tobacco 9 8 m\?1 because he f9ds x agreeable & aft] an exp]im5t ( ab/95ce f x f\nd t x did n make any diff]5ce1 z f> z he c\ld make out1 9 8 g5]al heal?4 ,! o!r nev] smokes at all4 ,"o aga9 takes a cold ba? 9 ! morn+1 ! o!r a hot "o foll[$ by cold spong+4 ,b bo? are absolutely 9 accord on f> m ma9 po9ts ?an ^? on :i* _! practice1 at any rate1 diff]s1 & !y h f\nd x p]fectly easy to write ?is book toge!r )\t wrangl+1 on :i* acc\nt !y wi% to express a pi\s hope t ! v fact t !y diff] 9 s _m ?+s may h sav$ !m f dogmatism4 ,= x has help$ !m to realize t ev5 :5 !y are agre$ on any po9t x w\ld be a %e] /upidity to h9t t !y 7 !re=e "r1 & 9 consequ5ce !y only put =w>d ! po9ts on :i* !y are agre$ z sugge/ions1 hop+ t o!rs aft] trial may also agree ) !m4 ,= univ]sal laws on an empirical matt] l heal? are r>e1 & ! con/itutions ( m5 are v>i\s4 ,"o man's meat1 9 fact1 is lit]ally ano!r man's poison4 ,b 9 ! ma9 ! two au?ors are agre$4 ,!y believe t ! majority ( mank9d habitually eat too mu* & habitually take too mu* /imulat+ food & dr9k4 ,!y believe also t mo/ p :o d s d n take en\gh ex]cise1 & t ei!r an increase ( ex]cise or a decrease ( /imulant is ne$$4 ,!y believe t ! be/ sorts ( ex]cise are n ^? ( sl[ pu%+ movem5ts su* z are made 9 ! use ( dumb-bells1 b full brisk ext5d$ movem5ts1 ) mu* use ( ! brea?+ app>atus & ! l>ge muscle areas ( ! body4 ,simil>ly !y are 9 accord z reg>ds pres5t sy/ems ( tra9+ :i* t5d to treat an entire crew or team z if !y 7 id5tical specim5s1 n z widely diff]5t specim5s2 9 e day life also !y hold t because a c]ta9 mode ( diet & "w suits ,a1 x w n necess>ily suit ,b & ,c1 ?\gh ,b & ,c might d worse ?an try x4 ,!y also reg>d ! ord9>y acceptation ( ! ^w 8,tra9+0 z f> too n>r[1 & hold t to acquire a high fitness ( ! body is a duty :i* %\ld be )9 ! rea* ( ev]ybody1 s9ce a m9d h\s$ 9 a fit body is f> m capable ( good & su/a9$ "w ?an :5 its %ell is imp]fect4 ,= ?is end !y advocate ! />t+ ( city a?letic clubs l ^? 9 c]ta9 ,am]ican t[ns1 be+ fully conv9c$ t ^! clubs1 ) a reasonable att5tion to matt]s ( diet1 w\ld secure = ! ord9>y city-work] a f> high] measure ( heal? ?an he is at pres5t accu/om$ to enjoy4 ,f9ally1 !y believe t air1 light & "w 7& "h !y d n m9d appe>+ dogmatic7 are ?ree prime rem$ies 9 ! ph>macy ( ,god4 ,& !y feel sure t s5suality is bad = ev]ybody4 ,septemb]1 #aijb4 ,,cont5ts4 ,,*ap4 ,,page ,i4--,,introductory #a ,,ii4--,,fallacies ,,& ,,defects ,,9 ,,pres5t ,,sy/ems ,,( ,,tra9+ #bg ,,iii4--,,ex]cise ,,& ,,ex]cises #fb ,,iv4--,,diet ,,& ,,/imulants #id ,v4--,,wat]1 ,,heat ,,& ,,light #acj ,,vi4--,,air ,,& ,,brea?+ #aeg ,,vii4--,,sleep1 ,,re/ ,,& ,,relaxation #ahf ,,viii4--,,! ,,influ5ce ,,( ,,tra9+ ,,on ,,m9d ,,& ,,morals #bah ,,ix4--,,tra9+ ,,= ,,special ,,ev5ts #bci ,x4--,,rem$ial #bfc ,,li/ ,,( ,,illu/rations4 ,ex]cise ,,ii4--,fir/ ,position ,to face page #hj ,ex]cise ,,ii4--,second ,position #hj ,ex]cise ,,ii4--,bo? ,arms ,toge!r #hj ,ex]cise ,,viii #ha ,ex]cise ,,ix4--,fir/ ,position #hb ,ex]cise ,,ix4--,second ,position #hb ,ex]cise ,,xiii4--,fir/ ,position #hc ,ex]cise ,,xiii4--,second ,position #hc ,ex]cise ,,xiv #hd ,,daily ,,tra9+4 ,,*apt] ,i4 ,,introductory4 ,among ! _m notable discov]ies made by ! ,anglo-,saxon race dur+ ! n9ete5? c5tury !re is none m curi\s1 none p]haps :i* w turn out to h be5 m conc]n$ ) ! well-be+ ( ! race itself1 ?an t :i* we may broadly call ! discov]y ( ,a?letics4 ,9 itself ?is discov]y 0 natural en\gh1 s9ce ! love ( sport1 ! pitt+ ( ! wit ( man aga9/ animals1 or aga9/ 8 fell[s1 has always be5 /rongly inh]5t among u2 b aft] ?irty ye>s ( ! new rgime we are apt to "u-e/imate ! extraord9>y diff]5ce betwe5 ! av]age middle-class ,engli%man ( to-day1 9 ! matt] ( a?letics1 & ! ,engli%man ( ! late sixties4 ,= to put x g5]ally1 games h be51 if n inv5t$1 at any rate nationaliz$ s9ce !n2 a l>ge class ( pr(essional or semi-pr(essional play]s has come into exi/5ce1 & an innum]able company ( amateurs :o play games = _! own sake1 & = ! sake ( ! increas$ measure ( heal? :i* mo/ m5 f9d t !y !reby enjoy4 ,t ?is movem5t at pres5t is 9 ! exub]ance ( its riot\s juv5ility1 :i* com+ ye>s w tame & quiet1 is probable1 b x is also probable t ) ?is modification w come a m sci5tific me?od ( play+ games1 :i* w conv]t ! m]e animal pleasure ( us+ muscles & lungs into a sy/em :i*1 by _! fit & reasonable use1 ensures = _! us]s n only a greatly increas$ p[] 9 m]e /r5g? & agility1 b a greatly increas$ p[] ( m5tal quickness & moral /r5g?4 ,! discipl9e1 ! quick ob$i5ce1 ! endurance :i* 7 f\nd to be necess>y = ! games 9 !mselves1 w be consci\sly us$ 9 o!r ways & ) objects va/ly m important ?an m]e a?letic excell5ce4 ,9 fact1 ! /&+ luck ( ! ,anglo-,saxons is "h aga9 typifi$3 t :i* !y began simply = purposes ( amusem5t1 ,nature is conv]t+ & w fur!r conv]t into an elem5t1 n only ( physical1 b ( m5tal & moral pre-em95ce4 ,inde$1 x 0 "t t "s new /ra9 ( gr[?1 z x 71 0 import$4 ,= decades ^u decades ! c\ntry life ( ,engl& _h be5 gradually dra9$ out ( ! c\ntry altoge!r by colonization & emigration1 & by c5tralization into its t[ns2 & ! inevitable heal? :i* waits ^u ^? :o live ma9ly 9 ! op5 air1 ^: diet is simple & :olesome foods1 0 be+ und]m9$ by close qu>t]s1 insuffici5t oxyg51 & m ?an suffici5t /imulants1 :ile ^? ( ! upp] classes :o /ill liv$ mu* 9 ! c\ntry hunt$ six days out ( ! sev51 & drank sev5 nights out ( ! same numb]4 ,= ! good old ,engli%man type1 8"o ( ! r>e old sort10 z x is ! fa%ion to call x1 _c 9 ! light ( to-day be fairly ?\ght to be a v effici5t or :olesome specim54 ,9 fact1 in/ead ( admir+ ! life :i* c]ta9 n v critical obs]v]s h told u 8made !m :at !y 710 we ought r to admire ! wond]ful con/itutions nature _h giv5 !m1 :i* did n soon] break up "u ! extraord9>ily unheal?y rgime ( rid+ (f e day "s ( ! excessive port w9e consum$ ! ev5+ be=e4 ,no d\bt ^? works ( fiction :i* admir+ly record _! feats make su* a class to appe> to u l>g] & m wide-spread ?an x really 02 x is m]ely ! admiration :i* we deprecate4 ,b by ?is wise provision ( nature1 simultane\sly ) ! cr[d+ into t[ns 7a feature1 by ! way1 n ( decad5t b ( increas+ national en]gy1 & inevitable to successful competition71 came ?is new feature1 ! rise ( a?leticism1 & ! desire & necessity = ! heal? :i* a?leticism bo? dem&s &1 on ! o!r h&1 br+s ) x4 ,x is requisite1 9 ord] to excel at any game :i* dem&s fleetness ( foot1 quickness ( movem5t1 accuracy ( eye1 to live1 broadly speak+1 9 a sob] & rational mann]4 ,drunk5 meteors h reel$ & w reel aga9 ov] ! a?letic heav5s1 m5 :o are built 9 su* iron m\ld t excess appe>s n to int]f]e ) _! excell5ce1 b on ! "o h& _! brilliance is b %ort-liv$1 & on ! o!r !y are 9 !mselves exceptional2 = we may say t ! av]age scrat* play] at golf1 = in/ance1 w c]ta9ly n rema9 on t desirable m>k = six mon?s if he dr9ks a bottle ( port e night1 & empties 8 box ( cig>ettes 9 two days4 ,?us a?leticism1 on ! :ole1 enc\rages among its million vot>ies a m s5sible & mod]ate way ( life ?an !y w\ld1 b = x1 h enjoy$1 & by x !y n[1 & _! *ildr5 9 ! future1 w inevitably be ! fitt] citiz5s4 ,! gre5 fields ( ,engl& are depopulat$ x is true1 & a ?ick] & ev]-spread+ pall ( smoke rises above ! clank+ manufactur+ t[ns & fog-ridd5 skies "u :i* ! cities hum l sw>m+ hives2 b h[ on ,saturday aft]noons are ! fields populat$ aga91 & h[ ! s&-pits crumble "u ! illit]ate /rokes ( delv+ /ockbrok]s1 to :om at ! mom5t ! little half-hidd5 ball is ( m importance ?an ! miles & millions ( ! ,r& or ! salvation ( _! s\ls6 ,nor is ?is movem5t conf9$ to ^? :o h ! money & ! occasional leisure to play games4 ,:5 be=e 9 ! hi/ory ( ! nation has !re be5 su* a ph5om5on z ! weekly cr[ds at ,cup ties1 or ! rapt l9es ( spectators at c\nty cricket mat*es1 wat*+ ) ! int5se/ int]e/ ! games !y nev] play1 & kn[+ ! a?letic hi/ory ( h]oes !y h nev] spok5 to8 ,t ! pleasure & excitem5t ( bett+ ent] into _! en?usiasm is1 ( c\rse1 und5iable1 b we d n = a mom5t believe t ?is acc\nts = all ( x4 ,!re is some?+ else z well1 & t some?+ is ! admiration & envy ( ! fitness ( physical excell5ce4 ,or :5 be=e 0 se5 s curi\s a sight z ! ord9>y book/all groan+ "u magaz9es1 ! sole aim & purpose ( :i* is to tea* _! read]s h[ to obta9 physical /r5g?8 ,! 8g5ial broad-%\ld]$ ,engli%man0 ( an e>li] day 0 cont5t to be broad-%\ld]$2 n[adays e "o wants to "k h[ ! broad %\ld]s are to be acquir$4 ,b ! 8g5ial broad-%\ld]$ ,engli%man0 ( an e>li] day 0 subsequ5tly cont5t to recl9e himself on a curta9$ fea!r-b$ 9 a mo/ microbe\s room1 ) w9d[s %ut2 n[ we te> d[n our curta9s1 fl+ op5 our w9d[s1 & plunge ourselves 7)\t kn[+ :y1 x is true7 into freez+ ba?s be=e we beg9 ! "w ( ! day4 ,to say t a?letics are entirely responsible = ! heal?i] way ( life pursu$ by ! av]age ,engli%man ( to-day z comp>$ to ! av]age ,engli%man ( =ty ye>s ago1 w\ld be ( c\rse an ass]tion utt]ly beyond ! m>k4 ,on ! o!r h&1 x is q c]ta9ly )9 ! m>k to say t a?letics h appreciably contribut$ to x1 inasmu* z !y bo? dem&1 z m5tion$ be=e1 a sobriety & mod]ation 9 life z an ess5tial to cont9u$ success1 & !mselves directly contribute to heal? z well z dem&+ ! conditions t are likely to lead to x4 ,at ! same "t ! sci5ce ( a?letics is at pres5t 9 its infancy1 bo? :e!r we consid] !m z an end 9 !mselves 7a v small affair71 or z a means to an end 7an imm5sely l>ge affair74 ,ev5 ! lit]ature ( ! subject1 t ) :i* ! book/alls teem1 seems to be full ( fallacies1 to be dealt ) h]eaft]1 & to a l>ge ext5t to be bas$ on "o imm5se fallacy--namely1 t ! possession ( enorm\s muscles1 & ! ability !reby to lift imm5se weights1 is 9 itself an object wor? ! att5tion ( a reasonable man4 ,& :5 "o adds to ?is t ! actual acquirem5t ( su* p[] is 9 itself n always a v safe process1 possibly lead+ to /ra9 & involv+ misuse ( ! muscles !mselves1 x is n too mu* to say t if ?is1 namely1 ! acquir+ ( huge muscles & ! m]e p[] !y give1 at ! sacrifice 9 _m cases ( quickness1 & 9 "s at ! risk ( positive injury1 7 all1 su* practice w\ld be ,a?leticism gone crazy4 ,on ! o!r h&1 ^! p]iodicals w\ld probably retort by say+1 8,:at is ! use ( be+ able m]ely to hit a golf ball two hundr$ y>ds1 make a totally untakeable /roke at racquets1 hit ov] ! pavilion at ,"l's1 or put 9 a hot %ot at ,association80 ,to ?is we readily answ]1 8,!re is no use 9 x at all 9 itself40 ,b :at is useful is to be possess$ ( ! quickness1 n only ( muscle & eye1 :i* is necess>y to su* a p]=mance1 b ! quickness ( see+ an opportunity1 & ! hav+ ! body 9 su* p]fect poise1 9 su* p]fect ob$i5ce to ! w1 t z soon z ! opportunity occurs x in/antly & correctly takes advantage ( x4 ,! acquisition ( m]e muscul> =ce _c produce ?is1 & ! pr(essional /rong man :o c\ld lift a wiry golf play] f ! gr\nd ) "o h& w1 unless he is some?+ m ?an a pr(essional /rong man1 be easily outdriv5 by ! o!r4 ,?is bord]s on ! vital "q--namely1 ,:at is ! use ( a?letics8 ,& ! answ] is t !y are a help t[>ds tra9+1 by :i* is meant n ! cultivation ( a p>ticul> set ( muscles 9 ord] to atta9 excell5ce at a p>ticul> game1 /ill less ! cultivation ( sl[ mov+ muscles ( pond]\s size adapt$ only = ! mov+ ( heavy bodies1 b ! fitness ( ! entire body to execute ! ord]s ( ! w rapidly & correctly1 ! heal? necess>y & incid5tal to ?is1 ! endurance & /r5g? :i* w result f x4 ,nor is ?is fitness1 :i* we desire to see ! bir?right ( ! entire race1 at all conf9$ to ! body only1 = to h ! body 9 subjection 9 ?is mann] necess>ily contributes to ! m5tal & moral heal? ( a man4 ,t 8 m9d & morals may be extremely heal?y1 ?\gh he does n "k a cricket-bat f a golf-club1 goes )\t say+2 b t a?letics1 f _! engross+ nature to 7we believe7 ! av]age p]son1 f ! heal?y fatigue :i* !y produce1 f _! insi/5ce t a man %\ld ab/a9 f excess ( food & dr9k & o!r habits m injuri\s1 contribute to ! heal? ( m9d & morals1 is1 we believe1 beyond "q4 ,tra9+1 9 o!r words1 9 ! bigg] s5se 9 :i* we wi% to apply ! t]m1 has = its object n only fitness = any or = e a?letic ex]cise1 b fitness = all "w m5tal z well z bodily4 ,yet x is ne>ly z mu* a mi/ake to devote all "o's "t to keep+ p]fectly well1 z x is to disreg>d heal? altoge!r4 ,we believe1 9 fact1 t c]ta9 rules ( life1 c]ta9 habits & c]ta9 daily ex]cises produce ! /ate ( body :i* we d5ote by ! phrase be+ 9 ,tra9+1 & t ?is adapts its own]1 9 s f> z he is adaptable1 = any "w he has to d4 ,n t !re is any "o fix$ mode ( life1 any "o diet1 or any "o ex]cise :i* w suit ev]ybody1 b !re are c]ta9 g5]al l9es ( heal?1 broad pa?s :i* %\ld be approximately foll[$1 or at any rate giv5 a trial4 ,= 9 ^! matt]s ! p]sonal equation mu/ be tak5 into consid]ation1 & ! diet & ex]cise t are b5eficial to ! heavily-built man ( f\rte5 /one are n only n necess>ily b5eficial to a light-weight1 b may be positively injuri\s1 ?\gh1 ( c\rse1 x is p]fectly true t frankly un:olesome diet or cont9uance ( unheal?y habits w\ld be injuri\s bo? = ! "o & ! o!r4 ,on ?is po9t ord9>y sy/ems ( tra9+1 ev5 :5 9 su* compet5t h&s z ^? :o h *>ge ( ! ,univ]sity crews1 seem to u capable ( be+ bett]$4 ,! entire crew1 broadly speak+1 are treat$ z if !y 7 eight id5tical specim5s ( "o ma*9e1 z if :at is ! be/ = "o mu/ necess>ily be ! be/ = all4 ,?is assumption is n only n prov$2 x is on ! face ( x highly improbable4 ,b x is inf9itely m important t a city full ( folk liv+1 by ! exig5cies ( _! "w1 "u f> f fav\rable conditions1 %\ld be 9 dec5t heal?1 ?an t a boatful ( /rong "y m51 liv+ 9 ! be/ conditions1 %\ld be at ! tip-top ( excell5ce ( :i* !y are capable on a giv5 morn+2 & 9 ! consid]ation ( ! "q ( tra9+1 :at we say is submitt$ to ! att5tion n only ( ^? :o h "s def9ite a?letic trial 9 front ( !m1 ?\gh x is hop$ t ev5 ^! may f9d some?+ ( pr(it h]e91 b ( ^? :o h to lead a s$5t>y life1 :i* does n naturally suit !m1 & f9d t _! heal?1 & ?r\gh _! heal? _! "w1 suff]s4 ,no d\bt 9 su* cases !re mu/ be compromise to a c]ta9 degree2 = "s p]sons unfav\rable h\rs ( "w1 or ill-v5tilat$ rooms are practically 7at pres5t anyh[7 unavoidable1 b ev5 "h !re w be f\nd to be possible n only c]ta9 rules :i* w mitigate ! ill-results t w\ld naturally foll[1 b c]ta9 corrective measures :i* w1 to "s ext5t1 prev5t ! ill-results foll[+ at all4 ,x is 9 ! cr[d$ life ( cities t ^! difficulties mo/ beset ! problem ( h[ to br+ heal? )9 ! rea*1 n ( c\rse ( ^? :o suff] f def9ite disease1 = t is ! "w ( doctors & physicians1 b ( ^? :o 9 surr\nd+s :i* suit$ !m w\ld naturally be heal?y4 ,h>d bra9-"w1 = in/ance1 especially 9 a dead & vitiat$ atmosph]e1 ?\gh x produces m]ely heada*e 9 "s1 produces 9 _m o!rs 7bo? ! pres5t writ]s are cases 9 po9t7 viol5t appetite1 & ! natural impulse is to take l>ge quantities ( solid food4 ,! result ( ?is w\ld ( c\rse be extreme somnol5ce1 & a subsequ5t awak5+ f a sleep t is z diff]5t f nature-dem&$ sleep z is light f d>kness1 ) an extreme attack ( g5]al inability4 ,n[ su* a meal z ?is1 :i* produc$ 9 ! bra9-work] somnol5ce & inability1 w\ld v likely h produc$ 9 ! man :o 0 %oot+ all day no?+ b an add$ ze/ = 8 sport4 ,9 ! "o case ! food goes1 s to speak1 to ! "r place2 9 ! o!r to ! wrong "o4 ,yet h[ comp>atively few ( u /udy our heal? ev5 9 s sup]ficial a mann] z to "k t appetite1 :5 "o lives 9 abnormal conditions1 is n by any means ! same ?+ z appetite :5 "o lives :olesomely 9 ! op5 air4 ,& h[ _m few] h ! s5se1 ev5 if !y "k x1 to put ! lesson into practice1 & delib]ately alt] _! diet to suit ! conditions "u :i* !y are b\nd to live4 ,aga91 !re are _m :o1 :5 able to take ex]cise1 are heal?y & fit = any "w t !y may h to d1 9 :om ! difficulty1 almo/ ! impossibility1 ( gett+ x 9 ! ord9>y way 9 t[ns1 produces a m>k$ decl9e 9 heal? & consequ5tly 9 output ( "w4 ,"h1 9 a *apt] devot$ to ! consid]ation ( ! "q z appli$ to ^? :o mu/ live 9 t[ns1 we %all discuss ! possibility ( a?letic clubs to be br\ght )9 ! means ( ^? to :om su* clubs z at pres5t exi/ are n1 by reason ( exp5se & o!r causes1 9 any way accessible4 ,= all ^!1 also1 we %all sugge/ su* daily ex]cises z c be tak5 9 a m9imum ( "t 9 ! m9imum ( space1 :i* h = _! object n ! acquisition ( huge muscles1 b ! acquisition ( heal?y n]ves & muscles1 prompt to obey1 & swift to act4 ,= ^!1 too1 z inde$ = ev]yone1 c]ta9 p]fectly simple h9ts w be giv5 ab\t ! use ( air1 & h[ to brea! prop]ly1 ! use ( wat]1 w>m to cleanse1 hot or cold to brace1 & hot vap\r ba?s to c\nt]act t p]si/5t clogg+ ( ! passages ( ! sk9 :i* m p>ticul>ly besets ^? ^: life is pass$ 9 t[ns1 :]e !re is less air1 less ex]cise1 m dirt1 & a t5d5cy 9 all to indulge excessively 7consid]+ ! conditions7 9 food & /imulants4 ,)9 ! la/ few decades1 x is p]fectly true1 ! /rides t h be5 made t[>ds ! ultimate sanit>y p]fection ( liv+ are enorm\s4 ,va/ sums ( money are q prop]ly sp5t annually on secur+ = t[n & c\ntry dwell]s alike1 9 answ] to ! dem&s made by sci5tific inve/igators into ! !ory ( microbes1 pure wat] supplies1 v5tilation & light 9 dwell+-rooms1 sy/ems ( dra9age & dis9fectants1 & inspections ( food :i* %all r$uce1 z f> z possible1 su* dang]s z are univ]sally incid5t to life & heal?4 ,yet 9 a way1 admirable z su* exp5diture & rese>* is1 admirable also z are ! results :i* h foll[$ x1 ^! natural provisions = heal? deal m ) ! surr\nd+s ( ! body ?an ) ! body itself4 ,t5em5t h\ses are built on ! mo/ approv$ sanit>y pr9ciples1 b t done x is left to ! discretion ( ! inhabitants ( !m 7provid$ !y d n keep pigs or p\ltry 9 _! b$rooms7 to decide z to h[ !y %all live 9 !m4 ,bo>d s*ools are built ) rooms conta9+ s _m cubic feet ( air p] p]son1 b t done ! tea*]s are all[$ to keep ! w9d[s h]metically clos$4 ,inspectors ( food1 aga9 q prop]ly1 de/roy b>r[s ( decay+ fi%1 & impose f9es on _! v5dors1 b no in/ruction is giv5 to ei!r ri* or poor z to ! nature ( foods1 & 9 consequ5ce1 ) ! be/ w 9 ! _w1 !y take quantities ( an exp5sive & /imulat+ food1 :5 :at !y really ne$ is a *eap & nutriti\s "o4 ,int]e/+ & co/ly exp]im5ts are made z to ! bacilli ( v>i\s diseases1 & numb]less means ( deal+ ) !m are sugge/$ 9 text-books1 b :at is n done is to in=m p1 except 9 ! vague/ mann]1 z to h[ !y may prev5t su* bacilli f9d+ a suitable1 nay a possible1 home 9 _! bodies4 ,in/ead1 x is "h our int5tion to g to ! object itself1 to ! putt+ ( ! body 9 su* condition z w r5d] x n only1 f its inh]5t heal?1 f> less liable to be attack$ by disease1 b z w make x z f> z possible a fit s]vant ( ! w1 ready & prompt to act1 unclogg$ by ! dbris ( excess1 f> m capable ( "w ?an 0 its wont1 & capable1 too1 ( bett] "w4 ,x w ?us be sav$ n f disease only1 b f a cont9ual condition ( be+ slightly unfit1 ev5 9 ! case ( ^? :o 7rightly 9 comp>ison ) ! g5]al av]age ( heal?7 consid] !mselves heal?y4 ,nor is su* a b5efit1 if obta9able1 limit$ to ! pres5t1 = hi/orically x is p]fectly c]ta9 t bo? ! bodily & m5tal heal? ( any "o g5]ation dep5d v l>gely on ! condition ( ! previ\s g5]ation2 s9ce habits :i* are ! prog5itors ( t5d5cies c be =m$ by any "o 9 :om ! w-p[] is ev] s little alive4 ,fur!r1 9 ?is wond]ful int]m+l+ ( m9d & body :i* we "k z man1 !re is no *ange possible to "o :i* does n affect ! o!r1 & j z defici5cies ( m9d produce physical ill-heal?1 s a m heal?y & cleanly condition ( body produces a m heal?y & cleanly m9d4 ,= :o %all say ( h[ mu* immorality bodily /imulants & ov]fe$+ are n ! lawful & g5u9e p>5ts1 or = h[ mu* depression1 morose spirits1 & /agnat$ languor ( m9d t organ kn[n z ! liv] is n entirely responsible8 ,hi!rto tra9+ has be51 & /ill is1 l>gely reg>d$ z a sort ( monopoly ( ! few1 & is consid]$ by _m to be my/]i\sly connect$ ) beef/eaks & a total ab/95ce f tobacco4 ,t su* practices come "u ! head ( c]ta9 special species ( tra9+1 & no d\bt 9 _m cases are admirably fitt$ = ! production ( ! highe/ possible excell5ce 9 "o or o!r bran* ( a?letics1 is q possible2 b :at we mean by ,tra9+1 by ! sort ( ,tra9+1 t is1 :i* is )9 ! rea*1 & lies almo/ 9 ! sph]e ( duty1 ( ev]yone1 is a less specializ$ & inf9itely m important condition1 = x means1 z we h said be=e1 a condition ( body t w enable "o to get ! mo/ possible out ( oneself1 :e!r ! "w 9 h& is m5tal1 spiritual1 or m]ely physical4 ,b 9 ! ensu+ pages x is to be hop$ t ! read] w f9d an abs5ce ( dogmatism2 su* at any rate has be5 "o ( ! *ief objects ( ! au?ors4 ,!ories & sugge/ions w be put =w>d1 = in/ance1 ab\t ! use ( simpl] foods2 b x is to be rememb]$ t !y are1 ?\gh support$ by solid evid5ce1 only meant to be !ories & sugge/ions wor? try+1 we v5ture to hope1 9 ^? cases :]e ! ord9>y heavy meat meal produces on its consum] somnol5ce & dis9cl9ation to activity4 ,aga91 9 ! way ( ex]cises1 c]ta9 brisk full movem5ts in/ead ( dumb-bells1 ! use ( :i* _m f9d labori\s1 monoton\s & we>y+1 are put =w>d z wor? a trial1 see+ t 9 _m in/ances !y h giv5 satisfactory results4 ,! book1 9 fact1 is meant to be any?+ r ?an a beat5 h$g$-9 pa? beyond ! b\nds ( :i* none may /ray1 = ?is is exactly :at seems to ! au?ors to be ! defect 9 mo/ exi/+ sy/ems ( tra9+4 ,x is meant r to %[ a n unpleasant track lead+1 z x 71 ?r\gh fields1 & ma9ly1 x is hop$1 9 ! "r direction4 ,f9ally1 ev5 at ! risk ( we>isome reit]ation1 ! ^w 8,tra9+0 ?r\gh\t is to be und]/ood n 9 ! s5se ( ,tra9+ = m]ely "s special a?letic ev5t1 ?\gh x includes su*1 b ,tra9+ = ! ord9>y "w-a-day bus9esses ( life1 s t we may be able to d !m bett]1 quick]1 ) m ta/e = !m1 & ) less fatigue4 ,,*apt] ,,ii4 ,,fallacies ,,& ,,defects ,,9 ,,pres5t ,,sy/ems ,,( ,,tra9+4 ,)\t = ! mom5t tak+ into consid]ation ^? millions ( ,london :o /ifle 9 cr[d$ slums1 on insuffici5t or unsuitable food1 & _m ( :om h inh]it$ f bir? "s ta9t ( con/itution1 & conc]n+ ourselves = ! mom5t only ) ^? )9 ^: rea*1 broadly speak+1 are all ! exp$i5ts kn[n = insur+ heal?1 we %\ld f9d x curi\s & probably depress+ to asc]ta91 if we c\ld1 :at proportion felt well1 giv5 !y _h no def9ite cause ( ill-heal? :i* x 0 out ( _! p[] to remove4 ,_m w\ld put d[n _! comp>atively l[] level ( heal? :ile liv+ 9 ,london to ! fact t !y 7 work+ h>d4 ,?is1 if true1 is a sad & sob]+ reflection1 s9ce x w\ld seem to imply t ,nature _h n design$ ! av]age heal?y individual to "w h>d2 & ?\gh x is probably inf9itely bett] t p %\ld "w h>d1 & feel slightly bel[ p> all ! "t1 ?an t !y %\ld devote _! :ole "t to keep+ well1 yet x w\ld be unsatisfactory if we 7 =c$ to believe t cont9u$ h>d "w _c be compatible ) cont9u$ good heal?4 ,_m aga9 w\ld say t !y nev] feel well )\t ex]cise1 & t x is impossible to get ex]cise 9 ,london4 ,t !y c get suffici5t ex]cise any:]e1 ) a v small exp5se ( "t1 we hope to %[ 9 a lat] *apt]2 b1 9 ! meantime1 h su* tri$ delib]ately & unsw]v+ly to eat f> less ?an !y feel incl9$1 or to use "s sort ( def9ite selection 9 ! matt] ( :at !y eat8 ,o!rs aga9 w\ld 7q rightly7 put d[n _! slight b *ronic indisposition to an abs5ce ( air2 su* p]haps d n "k :at an imm5sely increas$ supply ( air ev]yone c get by always keep+ b$room w9d[s wide op54 ,n[ to _m su* ! idea ( us+ tra9+ z a means ( m]ely keep+ well is probably novel4 ,!y are accu/om$ to feel slightly unwell--t p]haps is too /rong a t]m--:5 !y are 9 a t[n & at "w1 & hav+ always felt ?us h acquiesc$ 9 :at we may call a vici\s habit4 ,b !y h always und]/ood tra9+ to mean a rgime ( fix$ ex]cise 7f\nd$ on beef/eaks71 :i* is z impossible = !m z x w\ld also be unsuitable = !m2 or1 9 a modifi$ =m1 tw5ty m9utes or half an h\r ) dumb-bells e morn+ & ev5+4 ,_m h probably tri$ dumb-bells2 "s1 no d\bt1 reap consid]able b5efit f _! use1 b n a few1 & bo? ! pres5t writ]s are among !m1 aft] giv+ !m a good trial1 loa! ! sight ( !m4 ,& numb]s1 9 su* a case1 h ab&on$ !mselves1 ) m or less cont5t1 to cont9u+ to feel slightly bel[ p>1 & pray+ = ! holidays4 ,n[ ! use ( dumb-bells & develop]s is becom+ some?+ ( a feti%1 ( a *]i%$ idol1 &1 back$ z x is by well-kn[n names1 is a =midable-look+ god to ?r[ /ones at4 ,b !re seem to ! pres5t writ]s to be _m grave objections to su* sy/ems z are con/antly foll[$1 :e!r !y are us$ by a?letes or by ! mu* l>g] class ( ^? :o m]ely wi% to get ex]cise f !m4 ,! prim facie objection 9 ! case ( bo? is _! extreme monotony4 ,x is necess>y app>5tly to raise ! arms sl[ly 9 turn 7b5d+ ! elb[ till ! dumb-bell is level ) ! %\ld]7 upw>ds ( a hundr$ times or m3 x is necess>y to d ! same aga9 ) ! backs ( ! h&s out1 to ext5d ! arms f ! %\ld] outw>ds1 f ! %\ld] upw>ds1 to b5d ! wri/s to & fro 7/ill ) ^! inf]nal implem5ts grasp$ 9 ! h&s71 to make motions z if draw+ wat] fir/ on "o side & !n on ! o!r1 to hit out1 ) ! weight 9 ! h&s1 at an imag9>y foe2 9 fact to pu%1 raise1 or pull ?is weight 9 practically e direction t x w g1 a va/ numb] ( times4 8,develop]s0 h1 z a rule1 ! same defects2 ! movem5ts are sl[1 & a cont9u$ ef=t aga9/ p]man5t resi/ance1 :ile ! great] "p ( ! ex]cise :i* !y give is n = ! great] muscles4 ,!n foll[--we are int5tionally vague1 & wi% to %[ only ! g5]al l9es ( _m sy/ems--ex]cises = ! muscles ( ! /oma* & ( ! legs4 ,= ! brea?+ muscles ( ! *e/1 !re are also ex]cises :i* n be+ conc]n$ = ! mo/ "p ) ^! dead-weights we h f\nd g5]ally excell5t4 ,! ma/]s ( su* sy/ems also1 z a rule1 advocate practis+ 9 front ( a look+-glass1 /ripp$ z f> z may be1 9 ord] to obs]ve ! play ( ! muscles4 ,?is also is admirable advice4 ,n[ x w be notic$ at once ) reg>d to ^! ex]cises t by f> ! majority ( !m are = ! arms1 & t ev5 :51 z 9 c]ta9 ( !m1 ! object is to develop ! brea?+ muscles1 ! h&s /ill hold ! dumb-bells4 ,9 o!r words1 some?+ l ?ree-qu>t]s ( ! ord9>y dumb-bell ex]cises1 z advis$ & practis$1 are ex]cises 9 :i* ! /ress ( ! movem5ts lies on muscles ( ! wri/ & =e-arm1 biceps1 triceps1 & deltoid 7! %\ld] muscle74 ,:at is ! result if ! in/ructions are consci5ti\sly obs]v$8 ,t ! muscles ( ! arms get develop$ ludicr\sly out ( proportion to ! re/ ( ! body1 = no purpose z f> z we c see except t ( lift+ & hold+ weights4 ,! f> l>g] & m important ?igh muscles & calf muscles1 ! great muscles ( ! trunk & *e/1 h p]haps 9 "s ( ^! sy/ems no m "w to d1 :5 add$ toge!r1 ?an ! muscles ( ! arm alone4 ,= c]ta9 games x is ( c\rse necess>y to h consid]able p[] 9 ! arm1 yet 7ev5 = games7 x is ( f> m importance to h ! l>g] muscles adequately develop$4 ,b grant$ 7) c]ta9 important res]vations to be /at$ h]eaft]7 t su* ex]cises are good = c]ta9 games1 we cont5d t !y are1 if n h>mful1 at any rate mo/ ill-adapt$ = ! prop] developm5t ( ! :ole body1 & = supply+ ex]cise to ^? :o ne$ x1 p>ticul>ly 9 t[n life1 = ! sake ( heal?4 ,c]ta9 muscles1 ^? ( ! %\ld] & arm1 are ex]cis$ out ( all proportion1 :]eas ! l>g] body muscles1 ^? 9 fact :i* are p>ticul>ly ne$$ = ! correct & heal?ful c>riage ( ! body1 s z to provide ! he>t & ! organs ( brea?+ & dige/ion ) free room to "w 91 are left comp>atively neglect$4 ,inde$1 z f> z heal? goes1 x w\ld be probably bett] = ! man :o has to sit at a desk = six or sev5 h\rs a day to sit upright only1 & take no ex]cise at all1 ?an to g religi\sly ?r\gh 8 c\rse be=e com+ to 8 (fice1 & !n d 8 "w 9 ! cramp$ & huddl$ position :i* is natural to _m p4 ,b1 & ?is is an ev5 m s]i\s *>ge1 "s ex]cises recomm5d$ 9 c]ta9 sy/ems1 pursu$ no d\bt by p :o = ye>s h be5 9 se>* ( /r5g?1 advocate ex]cises :i* are positively risky1 ) reg>d to /ra9 on c]ta9 p>ts ( ! body1 ex]cises 9 fact :i* might t5d to increase ! /r5g? ( a /rong man1 b w\ld be almo/ dang]\s = a less /rongly-develop$ "o4 ,aga91 & ?is objection applies to a?letes ev5 m ?an to ! ord9>y man 9 se>* ( heal? by means ( daily ex]cise1 are n ^! sl[ movem5ts ( dumb-bells & sl[ /eady resi/ance aga9/ india-rubb] productive ( q ! wrong sort ( /r5g?8 ,no d\bt ! incessant rais+ ( a dumb-bell above ! head1 a heavy pu%+ /roke1 w t5d to enable ! pu%] to raise great] & great] weights above ! head1 b does ! ord9>y man1 does ! a?lete himself desire to get /r5g? ( t k9d8 ,= ! ord9>y man1 9 ! fir/ place1 does ! developm5t ( =e-arm1 biceps1 or triceps t5d 9 any way to increase 8 heal?1 except inasmu* z ! ex]tion ?us put =? c]ta9ly enl>ges "s few muscles & t5ds to produce action ( ! sk9 by reason ( heat8 ,z f> z muscul> developm5t goes he w\ld d f> bett] to ex]cise ! l>g] muscle-areas1 & = ! o!r1 a ,turki% ba? w give him ! equival5t ( a week's ex]cis+4 ,! fallacy t lies at ! bottom ( ?is dumb-bell & 8develop]0 "w1 9 fact1 is t l>ge & prom95t muscles imply n only /r5g? b heal?4 ,t ! use ( muscles t5ds to bo? is und5iable1 b = purposes ( heal? ! muscles employ$ are ma9ly ! unimportant ones1 :ile = purposes ( /r5g?1 valuable *iefly to ^? :o wi% to employ muscles ) a view to excell5ce 9 a?letics1 ! /r5g? obta9$ is :olly ! wrong sort ( /r5g?4 ,x is "h t ! dumb-bell & develop] sy/em goes utt]ly & hopelessly a/ray4 ,us$ z an adjunct1 x w assi/ a weak muscle to arrive at a c]ta9 gir? & bulk1 b consid]$ z a cause ( any successful /roke at a game1 x is mu* m an enemy ?an a fri5d4 ,= at all games1 ) a possible exception p]haps 9 ! case ( r[+1 z f> z /r5g? comes into ! "q1 x comes 9 z a motor-p[] to produce spe$1 :]eas dumb-bell ex]cises h = _! object1 z a :ole1 ! sl[ pu%+ ( gradually increas$ weights4 ,a modicum ( /r5g? is ( c\rse necess>y to propel any?+ any:]e1 b ! ma9 ?+1 ! ?+ to be acquir$1 is spe$ 9 ! muscle1 9 ord] to imp>t velocity to ! object4 ,& ! muscles ( ^? ^: sole tra9+ is dumb-bell ex]cise are admirably unfitt$ to imp>t x4 ,! weights !y c lift are no d\bt prodigi\s1 b we d\bt :e!r any man re>$ entirely on dumb-bells 7& ! m he _h ( t diet1 ! bett] = our po9t7 c\ld hit a ball ov] ! pavilion at ,"l's1 make a really difficult =ce at t5nis1 drive a golf ball two hundr$ y>ds1 turn a fa/ outside back-bracket at skat+1 or s5d 9 a really hot %ot at ,association football4 ,9 fact1 ! m develop$ he 0 on dumb-bell l9es1 ! less likely he w\ld be to be able to d any ( ^! ?+s2 ! muscle acquir$ is ( ! wrong ord]1 x has sacrific$ its spe$ = bulk1 x is ! /rong eng9e ( ! luggage-tra91 n ! /rong eng9e ( ! greyh\nd express4 ,& if ?is is n s1 h[ does x come ab\t t "s pr(essional /rong man has nev] yet atta9$ imm5se pre-em95ce 9 any bran* ( a?letics1 if su* /r5g? 7 ! desirable sort8 ,surely 9 8 sp>e mom5ts he might s5d a few balls ov] ! gasworks at ,k5n+ton1 or drive ! gre5 ( ! long hole at ,s&wi*4 ,at golf1 p>ticul>ly1 !re is no limit to ! weight ( 8 club1 he may use :at weapon he pleases1 & s9ce ! c>ry ( a ball is :olly dep5d5t on its />t+ velocity1 he ) 8 great /r5g? %\ld be able to s5d x beyond ! dreams ( any m$al-w9n]4 ,b z a matt] ( fact he _c1 n because he misjudges x1 = _m /rong m51 we believe1 h an excell5t eye1 b because 8 muscles1 tra9$ to ov]come resi/ance by sl[1 prolong$ ef=t1 _c act fa/4 ,ah1 if dumb-bells c\ld speak1 :at a tale !y w\ld h to tell6 ,!y w\ld also cease to be dumb-bells2 ?is w\ld be an advantage4 ,9 addition to ?is ! dumb-bell man is cont9ually putt+ a comp>atively long /ra9 on himself4 ,to hit a half-volley at cricket1 to drive a golf ball is a %ort conc5trat$ ef=t1 & "o 9 :i* ! :ole sw+ & weight ( ! body assi/s4 ,b to raise an iron b> above ! head is a long /ra93 ! b> is sl[ly pu%$ up1 art]ies dilate1 ! face is suffus$1 ! he>t & ! blood-vessels1 ?\gh p]haps n tax$ beyond :at !y 7 meant to be>--:at t is "o _c say--are1 at any rate1 l>gely tax$4 ,meantime ! arm1 ! function ( :i* is ma9ly spe$1 moves sl[ly & ) ! utmo/ ef=t4 ,f its l5g?1 9 comp>ison to its gir?1 x 0 q cle>ly design$ = quickness1 & yet ! poor victim has be5 gradually tra9$1 by means ( mo/ t$i\s ex]cises1 to become a c>t-horse in/ead ( a rac]4 ,pure gymna/ics1 :i* only turn ! arms into legs1 are bad en\gh--dumb-bells turn ! arms into a lift at a second-rate hotel4 ,x w\ld be z s5sible1 9 ! hopes to acquire rapidity ( f+] at ! pian(orte1 to tra9 ea* f+] sep>ately to lift heavy weights4 ,f9ally1 :at is ! result if an abnormally develop$ man has by reason ( rheumatism or o!r causes to drop 8 ex]cises8 ,x is n1 we believe1 yet prov$1 b ! op9ion ( m$ical m5 t5ds to %[ t if "o has develop$ a muscle to v great bulk 9 ! pa/1 & !n drops its use1 a sort ( fatty deg5]ation sets 94 ,*e]ful4 ,to recapitulate1 ! results we arrive at are z foll[s3 ,dumb-bell & develop] ex]cises z a :ole1 accord+ to ! g5]ality ( receiv$ sy/ems1 are extremely monoton\s4 ,a motion is repeat$ _m times1 = ! sake ( obta9+ bulk 9 a c]ta9 muscle--9 ord] to produce quantity r ?an quality1 9 fact4 ,^! motions take a consid]able "t ow+ to _! numb]1 & = ! mo/ "p !y are dull1 ow+ to ! sl[ness ( ! movem5t occasion$ by ! weight to be mov$1 :i*1 z ! pati5t gets /rong]1 is gradually increas$4 ,! sl[ness1 ! pu% ( ! movem5t1 r ?an ! drive ( ! movem5t1 is (t5 recomm5d$3 ! movem5ts1 we are told1 %\ld be made sl[ly4 ,9 ! second place1 c]ta9 muscles1 = in/ance1 ( ! =e>m & arm1 are ex]cis$ unduly1 unless ! tru? is t ! bus9ess ( man is n to keep well & be fit = 8 "w1 b l ,sisyphus to roll a /one up a hill4 ,j z ^! are unduly ex]cis$1 s o!rs are unfairly omitt$ or slurr$ ov]1 ! l>g] & m important muscles ( ! *e/ & trunk are />v$ ( ex]cise 9 comp>ison to ! arm-muscles4 ,also 9 c]ta9 sy/ems c]ta9 muscles are wrongly us$3 muscles t are meant = support *iefly1 z f> z we c judge ( ! purpose ( ! human frame1 are delud$ into becom+ muscles ( motion1 ) ! result t ! naturally quiesc5t n]ves & tissues und]ly+ !m are improp]ly excit$4 ,?irdly1 suppos+ t ?is great developm5t ( muscle 7*iefly muscle 9 ! arm7 is successfully atta9$1 does x s]ve any practical use :atev] z reg>ds ei!r heal? or use8 ,z f> z heal? goes1 x passes ! b\nds ( imag9ation to conceive t ! ma9 organs ( ! body w be b5efit$ by excessive biceps1 :]eas z reg>ds /r5g?1 = all purposes except ! lift+ & hold+ ( weights1 x is extremely d\btful :e!r an increase ( su* /r5g? does n imply a correspond+ decrease 9 spe$ & agility4 ,! fa/e/ runn]s are n ^? ) prodigi\s muscles1 ! h>de/ hitt]s h n a swoll5 biceps4 ,! te/1 9 fact1 ( fitness & p[] ( ! body lies n 9 measurem5ts1 b 9 ! ability to p]=m c]ta9 movem5ts ) correctness & rapidity1 to be able to make complex movem5ts1 to be capable ( endurance1 & to p]=m su* movem5ts ) economy ( ef=t4 ,_m res]vations mu/ be made1 h[ev]1 9 :at appe>s to be an all-r\nd condemnation1 & if we criticise ! sy/em ( ! mo/ prom95t ( ! dumb-bell advocates1 ,mr4 ,s&[1 we %all c]ta9ly f9d a great deal to praise 9 :at he says4 ,8 rem>ks ab\t practis+ be=e a mirror1 = in/ance1 are excell5t1 s9ce to obs]ve ! play ( ! muscles is1 or ought to be to anyone ) an eye = movem5t1 ( imm5se int]e/1 & takes (f 7?is he does n say7 f ! unspeakable t$ium ( ! ex]cise itself4 ,s1 too1 :5 he advises cold wat]1 op5 w9d[s1 mod]ate diet1 ab/5tion f any?+ :i* disagrees1 he has n\ght :i* is n advisable4 ,equally true1 too1 is 8 insi/5ce on att5tion ( ! mo/ fix$ ord] to ! "w 9 h&1 ?\gh p]haps he does n suffici5tly all[ = ! p]iod 9 :i* a set ex]cise indulg$ 9 s (t5 z "s ( 81 mu/1 almo/ necess>ily1 become me*anical & automatic4 ,= j z x w\ld be impossible t a practis$ play] at any game %\ld consci\sly att5d to :at he is do+ 7he sees1 = in/ance1 a ball :i* is c]ta9ly a half-volley1 b does n "k he ?9ks ab\t half-volleys at all1 yet hits correctly71 s aft] a "t a dumb-bell ex]cise becomes 7or %\ld become7 me*anical4 ,t p]haps is its /r5g?3 t c]ta9ly is its weakness4 ,= ?is reason3 all ex]cises are1 or %\ld be1 ex]cises t[>ds an end4 ,:5 t end is atta9$1 !re is no long] any ne$ = !m1 unless ! end be m]ely to alt] ! circulation ( ! blood2 & some?+ fre%1 = ! sake ( /imulus & int]e/1 %\ld be begun4 ,by ^! dumb-bell ex]cises1 /r5g? suffici5t = ! purposes ( life c be no d\bt atta9$2 b aft] t1 unless our mission is to lift weights1 !y are sup]flu\s4 ,t ! muscles ( ! arm1 t all muscles 9 fact %\ld be 9 a /ate ( effici5cy is highly desirable1 b 9 a s$5t>y life1 9 ! life = :i* ex]cises are mo/ obvi\sly useful1 x is ! l>ge muscle-areas1 ! muscles :i* ! /illness ( sitt+ t5ds to deg5]ate1 t %\ld be kept up to ! scrat*4 ,! inability1 9 fact1 to sit habitually 9 a *air 9 a position 9 :i* ! lungs & he>t w act naturally1 is a great] defect ?an ! inability to raise #ef lbs4 above ! head 9 ! left h&4 ,practically p]fect heal? is compatible ) an abnormally weak =e>m & wri/3 abnormal weakness1 on ! o!r h&1 ( ! muscles ( ! *e/ & abdom5 always implies imp]fect heal?4 ,f9ally1 ! p]sonal equation is n suffici5tly consid]$ 9 any sy/em ( ex]cise t has come across our notice4 ,!re is ,*>t ,i4 = *ildr51 ,*>t ,,ii4 = boys betwe5 #ad & #ah1 ,*>t ,,iii4 = adults4 ,any sy/em ( weight-mov+1 su* z dumb-bells1 w nev] satisfactorily fill su* a ne$ z "h exi/s1 unless ! tea*] w see & exam9e p]sonally 7provid$ also he has ! requisite k7 ea* "o ( 8 pupils4 ,a ?ick-set boy ( fifte51 ?\gh he weighs ! same z a tall lanky boy ( ! same age1 requires a p]fectly diff]5t set ( ex]cises to produce 9 him fit & robu/ manhood1 :ile ! tall lanky boy may be injur$ by ex]cises t are good = ! av]age boy ( 8 age & weight4 ,b t !re are ex]cises :i* are practically good = ev]ybody we fully believe4 ,( ?is we treat lat]4 ,aga91 = p :o wi% to excel at games1 to beg9 ) dumb-bells seems a mi/ake1 = x tea*es fir/ ! sl[ movem5t1 :]eas spe$ ( movem5t %\ld come fir/4 ,t !y give bulk to ! muscles is und5iable1 & !re is a great deal to be said = bulk1 if only x has ! p[] ( spe$4 ,9 any case ^! dumb-bell & develop] ex]cises %\ld be alt]nat$ ) quick1 full movem5ts1 s z to pres]ve ! spe$ ( ! action ( ! muscles4 ,n[ mo/ p :o feel ! ne$ (1 & are bett] =1 regul> ex]cise are accu/om$1 :5 !y h leisure & opportunity1 to play "s sort ( game2 & h[ enorm\sly ?is t5d5cy is increas+ is %[n1 to take "o in/ance alone1 by ! huge numb] ( golf l9ks :i* h sprung up all ov] ! k+dom1 & 9 p>ticul> r\nd & close to ,london1 accessible to ! city man 9 summ] = a %ort r\nd p]haps :5 he returns home 9 ! ev5+1 & c]ta9ly us$ by him on ,saturday aft]noon & probably ,sunday4 ,he does n1 z a matt] ( fact1 hurry home 9 ord] to practise 8 belov$ dumb-bells1 he is n late = d9n] because he _c leave 8 dumb-bells1 b because he w f9i% 8 r\nd at golf4 ,a game1 9 fact1 is m enjoy$ by mo/ p ?an m]e ex]cise = ! sake ( ex]cise4 ,! dumb-bells are us$ :5 a game is n to be _h4 ,b ^! dumb-bell ex]cises1 z we h po9t$ out1 d n1 except 9 s f> z !y may /r5g!n an inord9ately weak muscle1 improve or help a man's game1 unless we consid] weight-lift+ a game4 ,six mon?s' cont9u\s ex]cise ( ! sl[ pu%+ & pull+ ord] to ov]come ! in]tia ( ! dumb-bell or ! contraction ( india-rubb] w probably n l5g!n 8 drive1 s9ce !y d n tea* spe$ ( movem5t4 ,t ! long driv] at golf may be v /rong is beyond "q1 b x is equally beyond "q t ! pr(essional /rong man w incessantly be out-driv5 by a play] ^: muscles are half ! size ( ! o!r's1 because ! latt] has cultivat$ swiftness ( movem5t1 ! =m] has n4 ,x is = ?is among o!r reasons t 9 ! *apt] on ex]cises we advocate1 at any rate1 until great spe$ has become easy1 n ! use ( dumb-bells--anyh[ n ( dumb-bells ( m ?an nom9al weight--b a sy/em ( brisk1 full movem5ts1 increas+ n 9 reg>d to ! resi/ance to be ov]come1 b 9 _! own complexity4 ,!y require ! same conc5tration ( att5tion1 b !y are n fatigu+1 al?\gh !y give full ex]cise to ! muscles4 ,= x is a great error to suppose1 z s _m d1 t fatigue is a crit]ion ( ex]cise1 t "o has n _h en\gh ex]cise1 9 fact1 until "o feels tir$4 ,inde$1 ! conv]se1 or some?+ l ! conv]se1 is m ne>ly true1 namely1 t ex]cise :i* leaves "o tir$ is ei!r excessive or m probably is ( ! wrong sort4 ,fatigue is1 p]haps1 necess>y if v sev]e ex]cise has be5 gone ?r\gh1 b x is a ?+ n to be s\ght aft]1 & if possible to be avoid$4 ,z f> z x is conc]n$ ) ! muscles !mselves1 x %[s t !y h be5 ov]tax$ 7an automatic signal put out by nature1 say+1 8,/op071 b probably 9 _m cases feel+s ( fatigue arise f o!r causes1 & a v little ex]cise w produce x1 n because ! muscles are ov]tax$1 b because !re is some?+ wrong ) o!r organs ( ! body4 ,morn+ fatigue1 ! dis9cl9ation to get up aft] a good night's re/1 n f laz9ess pure & simple1 b f g5u9e languor1 is an extreme in/ance ( ?is4 ,b ! dumb-bell us] w n get ov] ?is by putt+ 9 a va/ am\nt ( "w = ! biceps & triceps1 ?\gh a c\ple ( m9utes sp5t 9 us+ c]ta9 l>g] muscle-areas1 ) ! accompanim5t x may be ( massage1 :i* "o c easily adm9i/] himself1 w probably l>gely alleviate x4 ,b in/ead he flexes ! arm a hundr$ & tw5ty times1 lift+ to ea* %\ld]1 p]haps1 9 all a dead weight ( #ifj lbs4 ,fur!rmore1 ^! dumb-bell ex]cises1 9 :i* ! weight ( ! dumb-bells is gradually increas$1 become aft] a ye> or two v sev]e inde$1 & "o w\ld l to "k ! collective op9ion ( doctors on su* a po9t z ?is4 ,c x be good = a man ( =ty-five or fifty to manipulate weights l ^!1 p]=m+ say = half-an-h\r a day a s]ies ( ex]cises ) !m1 "s ( :i* at any rate entail consid]able /ra98 ,& if ^! ex]cises are n good1 :at is he to d8 ,if aft] "s ye>s ( h>d "w at !m he does drop !m1 does he n become liable1 or t5d to become liable1 to a fatty deg5]ation ( ! muscles1 or at any rate to an increase ( fat ov] ! muscles8 ,9 ! meantime1 if ! c\rse has be5 8successful10 if ! man is enorm\sly develop$ 9 ! muscles1 p>ticul>ly ( ! arm & %\ld]1 x w q assur$ly be extremely difficult1 if n impossible1 = him to *ange ^? muscles ^: bir? & bre$+ is due to ^! sl[ pu%+ movem5ts t are int5d$ to ov]come ! in]tia ( dead weight1 into muscles :i* h to deal swift1 n heavy1 bl[s at objects :i* = practical purposes 7golf balls1 t5nis balls1 ev5 cricket balls7 h h>dly any in]tia at all4 ,9 o!r words1 he w f9d x difficult to become ev5 passably pr(ici5t at games :i* require rapidity ( /rik+--& x is h>d to "n ! game :i* does n--& yet entail almo/ no /ra9 on ! he>t & art]ies1 9 ord] to supply ! place ( ^? heavy ex]cises :i* he feels himself unable1 )\t risk1 to cont9ue4 ,besides ?is1 x seems n unlikely t ! p]petual /ra9+ may dead5 ! f95ess ( t\* & judgm5t s necess>y 9 mo/ games4 ,b ! quick1 brisk movem5ts su* z we recomm5d 9 ! *apt] on ex]cises seem to u to be s+ul>ly )\t ! disadvantages ( dumb-bell sy/ems1 z reg>ds monotony1 = _! v spe$ is und\bt$ly exhil>at+2 nor d !y admit ( any risk 9 ! way ( /ra9+1 :ile !y ex]cise ! muscles m ?an dumb-bells d1 ?\gh !y d n s mu* /r5g!n !m4 ,!y are1 !re=e1 q z heal?-giv+1 s9ce heal?1 unless a man is positively suff]+ f muscul> feebl5ess1 has practically no?+ to d ) %e] muscul> /r5g?1 :ile x has a great deal to d ) muscul> fitness4 ,on ! o!r h&1 !y h ?is great advantage ov] dumb-bell sy/ems1 namely1 t !y directly & rapidly t5d to increase ! spe$ ) :i* ! muscles c make _! ef=t1 & ?us = t v l>ge class ( p :o desire to play games1 & d s :5ev] !y c1 ^! movem5ts are ( ! greate/ help ev5 9 le>n+ ! game1 & also 9 keep+ ! muscles 9 actual & absolute practice = ! game itself4 ,!y help1 9 fact1 ! "r sort ( muscle1 !y tea* ! light1 rapid /roke :i* drives a ball4 ,= ! special ex]cises = ea* game1 ex]cises :i* h be5 te/$ & f\nd ( s]vice1 we %all h to ref] read]s to ! volumes on ^? games1 :i* w subsequ5tly appe>1 ?\gh ev5 9 ! g5]al li/ giv5 9 ! *apt] on ex]cise 9 ?is volume1 no d\bt !y w pick out "s t w be ( s]vice to !m1 :atev] game !y may wi% to be 9 practice =4 ,b x is to ! ord9>y una?letic man1 ! man :o does n really c>e ab\t be+ 9 practice = a game1 t we q z s9c]ely recomm5d !m1 = x is our hope t he w f9d !m1 z we ourselves h done1 pleasant & exhil>at+ 7:]e we h f\nd dumb-bells t$i\s & we>isome71 economical 9 po9t ( "t1 ?\gh !y give1 s we believe1 m ex]cise ?an dumb-bells d1 )\t /ra9 & )\t fatigue4 ,b !y d n1 & n = a mom5t d we claim x = !m1 increase ! actual bulk ( ! muscles ) any?+ approa*+ ! rapidity possible 9 dumb-bell ex]cises1 & if a man happ5s to want a sixte5-in* biceps )\t delay 7or reason7 x w be m]e wa/e ( "t = him to use !m4 ,!re are _m o!r po9ts 9 :i* sy/ems ( tra9+1 9 common ) ^! dumb-bell ex]cises1 seem to be defective1 :i* ne$ n be m5tion$ "h4 ,x is p]fectly true t1 z a :ole1 m5 9 tra9+--say a week aft] !y h be5 tra9+--are 9 excell5t heal?4 ,b ?is heal? we sob]ly believe to be realisable by m5 liv+ 9 t[ns1 ) s$5t>y occupations1 &1 z !y say1 no opportunity = ex]cise4 ,! man :o mu/ be 9 ,london six days out ( ! sev51 practically ab&ons ! attempt to keep 9 good heal?1 )\t kn[+ :at easy aids lie ready to 8 h&4 ,he has no idea h[ mu* simple treatm5ts1 9 ! way ( heat1 ba?s1 exposure ( ! body to ! air1 c d = him 9 ! way ( enabl+ t wond]ful me*anism1 ! sk91 :i* nev] sleeps1 b works night & day at its bus9ess ( cleans+1 to h a fair *ance4 ,su* a man has a cold1 & acquiesces 9 ?is /ate ( ?+s1 say+ he always has a cold 9 ,febru>y1 z if he 7 r do+ 8 duty ?an o!rwise4 ,x nev] occurs to him t to h a cold is to be unheal?y1 t 9 su* a case !re is inflammation1 & ! muc\s membrane is work+ d\ble tides to ?r[ x (f4 ,su* inflammation1 ( c\rse1 mu/ h a cause1 & is usually put d[n1 (t5 correctly1 to sitt+ 9 a draught1 or n *ang+ :5 wet4 ,b :5 "o is really well1 liv+1 let u say1 9 ! c\ntry1 & gett+ wet p]haps two or ?ree times a day1 "o does n cat* cold4 ,9 ,london "u su* circum/ances _m p d4 ,:y8 ,n because x is ,london1 b because !y are bel[ p>1 liable to attack4 ,& x is a gross mi/ake on _! "p to acquiesce 9 su* a /ate ( ?+s4 ,x is 9 mo/ cases easily rem$iable1 & t ) little exp5se ( "t1 & none at all 9 money = doctors' bills & abhorr5t drugs4 ,f9ally ) reg>d to tra9+ & practice = c]ta9 games1 !re are two fallacies1 commonly consid]$ truisms1 :i* are wor? comm5t+ on4 ,! fir/ is t m]e practice is conducive to excell5ce1 ?an :i* a/\nd+ /atem5t !re 0 nev] any?+ less prov54 ,x is dreadful to ?9k ( ! am\nt ( "t :i* real en?usia/s give to lone & solit>y practice )\t ev] dream+ t :at !y are do+ is probably m]ely emphasiz+ & mak+ m radical an already exi/+ fault4 ,su* an en?usia/ 7& ! pr(essors ( 8 game enc\rage him 9 x7 w take half a doz5 golf balls on to a lonely upl&1 or half a doz5 racquet balls into a lonely c\rt1 & !re cont9ue ) unabat$ ze/ to d ?+s wrong4 ,su* practice is m]ely p]nici\s4 ,a second fallacy1 connect$ ) ?is po9t1 is t /yle is unatta9able4 ,= :at is /yle8 ,app>5t ease to ! man :o kn[s little ab\t x3 real ease to ! man :o does "k4 ,& ?is ease is--) c]ta9 exceptions1 z 9 a t\r de =ce necess>y to get out ( difficulties--c]ta9ly acquirable4 ,awkw>dness & ef=t are1 z a rule1 ! effect ( bad tea*+ or no tea*+4 ,= x mu/ be rememb]$ t :ile a ball an in* above ! net at t5nis1 a back bracket at skat+1 a slog ov] ! pavilion at ,"l's1 to repeat in/ances already us$1 are natural1 9 ! s5se t !y are compassable )\t misuse ( ! human frame1 yet !y imply accurate & complex movem5ts1 :i* no "o p]son w\ld guess = himself4 ,we say 8guess0 advis$ly1 = all games are empirical4 ,& ?us hav+ to a c]ta9 ext5t cle>$ ! gr\nd we w pass to con/ruction4 ,,*apt] ,,iii4 ,,ex]cise ,,& ,,ex]cises4 ,x w n 9 ?is *apt] be necess>y to g at all deeply into ! physiological effects & *anges wr\ght 9 ! body by ex]cise1 b at ! same "t = ^? int]e/$ 9 ! subject x w be well to sket* 9 ! m]e/ outl9e ! g5]al effect ( ex]cise1 & give ! reasons :y 7a rule s univ]sal z to be consid]$ z practically )\t exception7 ^? :o take ex]cise1 especially :5 !y take x 9 air1 :]e !re is a suffici5cy ( oxyg51 are 9 bett] heal? ?an ^? :o d n4 ,n[ e organ 9 ! body is ei!r 9 itself a muscle or a sy/em ( muscles1 or is controll$ by muscles4 ,t is to say1 none ( ! inf9ite processes incid5tal n only to any movem5t1 b to ev5 p]fectly passive life1 are indep5d5t ( muscul> action1 automatic x may be1 & unconsci\s or sub-consci\s1 b /ill muscul>4 ,! action ( ! he>t itself1 = in/ance1 :i* is1 9 ord9>y circum/ances1 entirely automatic & absolutely ess5tial to life1 consi/s 9 ! alt]nate contraction & expansion ( muscle1 :i* s5ds ! blood to all p>ts ( ! body2 & ! he>t1 l all o!r muscles1 c be made /rong] ) suitable ex]cises1 c be ov]tax$ by undue /ra91 & c lapse into feebl5ess & deg5]ation if x is n rightly & fully us$4 ,= ! heal? ( all muscles1 ap>t f _! prop] n\ri%m5t by food & air1 lies 9 _! prop] use4 ,all muscles :i* are )9 our rea*1 s to speak1 :i* by an ef=t ( w on our "p are made to move "s portion ( ! body1 are controll$ by n]ves1 :i* transmit ! message1 z ?r\gh a telegraph wire1 f ! bra9 to ! requir$ place4 ,by con/ant use x is possible1 z 9 ! case ( walk+ 79 itself a r complicat$ movem5t71 s to accu/om ! n]ves to s5d _! messages t1 aft] a "t1 ! action ( ! muscles become automatic1 & we are consci\s ( no ef=t ( w to make !m "w4 ,! in/9ct ( self-protection is ano!r in/ance ( ?is automatic use ( muscles2 a man w put up 8 arm or duck 8 head to avoid a bl[ )\t consci\sly bidd+ ! muscles ( ! arm or neck to act4 ,n only does cont9u$ use ( a prop] k9d give ?is spe$ to ! communication betwe5 bra9 & muscle1 b--grant$ prop] n\ri%m5t--x gives /r5g? & heal? to ! muscles us$2 &1 broadly speak+1 ! man :o has all ! muscles ( 8 body 9 p]fect work+ ord]1 is physically a ?or\ghly heal?y man4 ,n[ ! full effects ( muscul> movem5t are f> too complicat$ to be spok5 ( ) any complet5ess4 ,?ree1 h[ev]1 ( ! simple/ & mo/ obvi\s may be m5tion$4 ,ex]cise1 z ev]yone kn[s1 is productive fir/ ( quick5$ respiration1 quick5$ circulation1 & heat4 ,j z an eng9e burns coal 9 ord] to produce ! /eam :i* moves x1 s ! muscles consume mat]ial 9 _! work+1 & ?is consumption ( mat]ial aga9 gives rise to wa/e products p>tly giv5 (f 79 ! =m ( c>bonic acid gas7 by ! lungs1 :i* !re=e are call$ ^u to supply a great] am\nt ( oxyg54 ,h5ce ! quick5$ respiration4 ,simil>ly1 m blood is requir$ to fe$ ! work+ "p1 h5ce ! he>t is call$ ^u to supply x ) great] spe$4 ,& ?irdly1 s9ce ex]cise produces heat1 & heat p]spiration1 ! pores ( ! sk9 are call$ ^u to op5 = ! purpose ( exudation1 & pass out ) ! sweat _m wa/e products4#a ,ex]cise1 9 %ort1 develops n only ! p>ticul> muscles us$1 b :atev] muscle is us$1 ! he>t & ! lungs z well 7s9ce !y h muscles ( _! own1 :i* are call$ ^u to "w71 & x gets rid ( wa/e products 9 ! body by means imm$iately ( ! sk91 &1 if c]ta9 mo/ important muscles are us$1 by facilitat+ ! action ( ! kidneys & b[els4 ,x also1 z we h se5 above1 quick5s ! co-ord9ation ( bra91 n]ve & muscle1 until ) practice _m movem5ts become automatic in/ead ( comp>atively sl[4 ,at ! same "t x uses up n]v\s =ce j z x does muscul> =ce1 b only tempor>ily1 s9ce re/ & sleep automatically 7& nobody yet kn[s h[7 re/ore bo?4 ,?is brief sket* w be en\gh = ! mom5t to %[ :y prop] ex]cise is b5eficial to ! body1 & x w expla9 9 a r\gh & ready mann] :y respiration & circulation are quick5$1 & :y ex]cise produces 7or %\ld produce7 appetite4 ,actual consumption ( mat]ials has tak5 place1 & 9 addition wa/e products1 :i* give rise to uric acid 9 ! sy/em1 h be5 remov$4 ,b ?\gh 9 g5]al ^! effects 7except :5 f s]i\s weakness ( ! he>t ex]cise is positively dang]\s7 are b5eficial to ev]ybody1 x does n 9 ! lea/ foll[ t any haphaz>d ex]cise is b5eficial to ev]ybody4 ,c]ta9 movem5ts1 :i* are to be highly recomm5d$ to ! robu/1 w\ld if !y 7 attempt$ by a man ^: muscles 7 n s develop$1 be ei!r impossible to him1 or1 if effect$1 w\ld /ra9 r ?an /r5g!n him4 ,aga91 ! object 9 g5]al ( ex]cise is 7ap>t f its ?ree results m5tion$ above7 to brisk5 & /r5g!n h>moni\sly1 & n to cause imm5se developm5t ( "o or two sets ( muscles1 leav+ ! o!rs comp>atively neglect$4 ,( c\rse1 if !re is special weakness 9 any "p x may be highly desirable to /r5g!n t "p1 b z we h said above1 :at we may call m]e 8,biceps-culture0 is1 ?\gh *>m+ = ! biceps1 z long z ! arm does n get muscle-b\nd1 no bett] a contributor to g5]al heal? ?an w\ld be ! cultivation ( any o!r "o muscle 9 ! body1 :ile !re are _m :i* x w\ld be f> m useful to cultivate ?an ?is4 ,= by ! use ( ! biceps1 let u say1 no o!r organ ( ! body 7except 9 s f> z quick5$ respiration & circulation is ! result ( muscul> ef=t7 is directly b5efit$1 :]eas by ! use ( ! ext5sive muscles ( ! *e/ 9 a prop] mann]1 fre$om & /r5g? are directly procur$ = ! lungs1 or by ! use ( ! muscles ( ! abdom5 9 a prop] mann]1 ! action ( c]ta9 int]nal organs is facilitat$4 ,n[ ! ma9 pr9ciples on :i* we base ! sy/em ( ex]cise we recomm5d are ^!4 ,complete developm5t ( ! muscul> sy/em is aim$ at1 & rapid ob$i5ce ( ! muscles to ! w4 ,! muscles %\ld be ex]cis$ to _! full ext5t--i4e41 !y %\ld make ! full movem5t :i* _! contraction all[s--?is fa/ full contraction is associat$ ) ! "n ( ,mr4 ,macdonald ,smi?--& !y %\ld also be made effici5t 9 arre/$ movem5ts2 t is to say1 !y %\ld be able ev5 9 ! middle ( a rapid full movem5t to /op at once1 be+ 9 complete control ( ! w1 ev5 z a wolf1 & ?is is "o ( ! sev5 wond]s ( ! _w1 c *eck 8 spr+ :ile 9 mid-air4 ,h[8 ,god kn[s4 ,m]e size ( muscle1 we believe1 is 9 no way a crit]ion ei!r ( heal? or ( ! sort ( /r5g? :i* we consid] to be desirable1 & x is inf9itely bett] = a man to h muscles ( b av]age size1 provid$ !y are prompt & ob$i5t1 ?an to be a ,f>nese ,h]cules1 if ! bulk ( muscle :i* he has made = himself is b sl[ mov+ & incapable ( briskness4 ,! ,f>nese ,h]cules no d\bt c\ld lift weights ( prodigi\s heav9ess1 b if ! acquisition ( ?is p[] has be5 atta9$ at ! co/ ( spe$ & promptitude1 we altoge!r fail to see h[ he is b5efit$4 ,correctness & control are ! fir/ objects ( muscle-culture2 by prop] practice comes endurance1 spe$1 & (t5 v great muscul> p[]4 ,b p[]--sl[ weight-lift+ p[]--%\ld be consid]$ n z ! fir/1 /ill less z ! only object ( ex]cise1 b z a probable result4 ,fur!rmore1 ?\gh ! lift+ ( dumb-bells is exce$+ly useful 9 br++ an exceptionally weak muscle up to ! g5]al level ( ! o!rs1 dumb-bell "w is1 9 itself1 sl[ movem5t1 & ?\gh ev5 its cont9u$ use may n be altoge!r de/ructive ( quickness1 yet x _c 9 any way be consid]$ z conducive to x4 ,x leads 9 fact1 9 ! ma91 to effici5cy 9 weight-lift+1 :i* bo? 9 itself seems some:at useless1 is h>dly ?\ght z enjoyable1 ev5 by its own en?usia/s1 z are games by _! ?\s&s ( vot>ies1 & is1 except "u ! mo/ c>eful tuition & sup]vision1 dang]\s4 ,b 9 ^! quick full movem5ts practis$ ei!r ) no weights at all1 or at ! mo/ ) exce$+ly light ones1 !re is no risk ( /ra94 ,aga91 :ile to judge by ! lett]s & te/imonials s5t to well-kn[n s*ools ( physical culture 7& publi%$ by !m7 ! increase ( bulk 9 muscle seems to be consid]$ 9 itself a desirable object1 ! acquisition ( ?is bulk appe>s ev5 9 successful cases to be a some:at sl[ & labori\s process1 & entails m ?an half an h\r's dumb-bell practice ( sl[ movem5ts e day4 ,z supplem5t>y to brisk movem5ts1 x is m ?an possible t ^! m]e bulk-acquir+ movem5ts h _! uses1 b to base an entire sy/em on !m is to miss ! po9t1 s x seems to u1 ( ! culture ( muscles1 if n to ru9 ! muscles !mselves4 ,x is also mo/ important to see t ! ex]cise = ea* muscle %all be t = :i* ! muscle is naturally adapt$2 & ex]cises design$ to br+ ! muscles ( ! f+]s or wri/s into _! utmo/ /ate ( effici5cy w be evid5tly utt]ly diff]5t f ^? by :i* we cultivate ! muscles ( ! lo9s1 ! back1 or ! *e/4 ,= f+]s & wri/s are obvi\sly design$ 7& are regul>ly us$7 = f> m rapid movem5t ?an ! muscles ( ! back1 lo9s1 or *e/1 & to attempt to make ^! l>g] muscle areas "w ) ! same rapidity z ! f+]s atta9 9 piano play+1 is to give n only an impossible task1 b a mo/ unsuitable "o4 ,or aga91 to try to accu/om ! f+]s to su/a9 ! weight borne e mom5t by ! muscles ( ! neck w\ld ev51 if x 7 possible1 utt]ly unfit !m = ! rapid movem5ts :i* are natural to !m4 ,aga91 ! muscles ( ! legs are design$ to be> & to move ! :ole weight ( ! body1 & x is ?us obvi\s t ex]cises suitable = developm5t ( ! arms may be highly unsuitable = ! developm5t ( ! legs1 :i* f _! great] natural bulk 7design$ = ! cont9ual %ift+ & su/a9+ ( weight7 are n able to move ) ! flick ( ! wri/4 ,& x is "h also t dumb-bells & inde$ gymna/ics g5]ally seem to u to g wrong4 ,x is to ! arms 9 dumb-bell ex]cise t all ?is sl[ weight-mov+ is assign$1 :ile really ! ess5ce ( gymna/ics seems to be to treat ! arms l legs1 & let !m be> ! :ole weight ( ! body ei!r passive or 9 motion4 ,?us x appe>s to u a tru] & m s5sible way ( ex]cise to give ea* muscle1 z f> z may be1 ! k9d ( "w = :i* x 0 int5d$3 to give to ! wri/s1 f+]s1 =e>ms1 ex]cises ( great spe$1 to give to ! muscles ( ! legs ex]cises ( spe$ c]ta9ly 7b ( less spe$1 s9ce !y are weight-c>ri]s71 ( balance & ( flexibility 7?us enabl+ ! body to />t quickly 9 any requir$ direction7 & ( su/a9+ p[]1 to give to ! big areas ( muscle r\nd ! sp9e1 abdom5 & lo9s ex]cises t w enable !m to d m easily _! pill>-l "w1 & all[ ! und]ly+ organs ( ! body free play1 to give to ! muscles ( ! ribs & *e/ t p[] ( expansion & contraction :i* w enable ! lungs to brea! fully at all times1 & 9 em]g5cy quickly1 s t :5 great] dem&s are made by ! work+ body = supplies ( oxyg51 !y may be readily suppli$ )\t a /ruggle = brea?4 ,& if ^! ?+s are possible--z we entirely believe--we hold t ! man :o has atta9$ !m ?r\gh ex]cise w be a great] debtor to ex]cise ?an he :o c lift l>ge weights ) limbs requir$ = o!r purposes4 ,"o ( ! v be/ times = ex]cise1 & also = mo/ p ! mo/ conv5i5t1 is e>ly 9 ! morn+ be=e breakfa/4 ,! body is 7or %\ld be7 fre% & untir$1 & by ex]cise x is giv5 a good />t = ! day1 & =tifi$ aga9/ ! conge/+ effects ( ! long s$5t>y "w :i* mu/ p]haps necess>ily consume ! great] "p ( ! ensu+ h\rs4 ,on ! o!r h&1 "s p habitually devote ! fre%ness ( ! morn+ to bra9-"w1 = ! bra9 l ! body %\ld be fitte/ !n1 & "o ( ! pres5t writ]s always does 8 h>de/ bra9-"w imm$iately on wak+1 res]v+ 8 ex]cise = lat]4 ,9 any case1 x is f> bett] to take ex]cise on an empty /oma* ?an aft] a meal1 s9ce 9 ! latt] case ! en]gy ( ! body is l>gely occupi$ ) ! "w ( dige/ion1 :i* w be imp]fectly1 or at any rate sl[ly1 p]=m$1 if x is tax$ simultane\sly by o!r calls on x4 ,aga91 9 ord] to give full & easy play to ! muscles1 z little clo?+ z possible %\ld be worn1 s9ce !y are ?us unimp$$ 9 ! movem5ts1 & also because1 z m5tion$ 9 ! *apt] on light & air1 !re is no?+ m h>d5+ & invigorat+ to ! body ?an exposure to fre% air4 ,! ex]cise itself w v soon w>m ! body1 ?\gh p]haps at fir/ ^? unaccu/om$ to exposure w f9d x wis] to take _! hot ba? or hot & cold ba? be=e ex]cise1 s z to />t already w>m$4 ,b all ^? :o are accu/om$ to h a cold ba?1 & feel no *ill aft]w>ds1 may safely beg9 ) ! ex]cises1 & res]ve ! delightful ?rill ( ! wat] = aft]w>ds1 :5 !y are ev5 w>m] f ! ex]cise ?an !y w\ld h be5 on gett+ out ( b$4 ,be sure also t !re is pl5ty ( air 9 ! room1 = y w use m :5 y are ex]cis+ by reason ( ! quick5$ respiration4 ,y\r w9d[1 x is to be hop$1 has be5 op5 all night4 ,x is really a pity to %ut x4 ,!n /& be=e a look+-glass1 s t y may1 by ! sight ( ! reflect$ movem5t 9 front ( y1 be sure y are do+ x fully & correctly1 & may ! m easily fix y\r att5tion :olly & entirely on :at y are do+4 ,= x is by att5tion t y w acquire ease & facility till1 z 9 le>n+ a ?+ by he>t1 ! movem5ts ev5tually become if n automatic1 at lea/ extremely easy4#b ,! foll[+ ex]cises are = ! mo/ "p ex]cises ( full contraction & full ext5sion4 ,! full ext5sion %\ld be n only made b also held = a fraction ( "t4 ,! p>ts ( ! body :i* are n be+ us$ %\ld be kept quiet & easy = ! sake ( self-control1 economy1 & gracefulness4 ,ea* ex]cise is f "o position 7#a7 to ano!r 7#b71 & !n back aga94 ,?is we may accompany by say+ to ourselves 8#a-b1 #a-b40 ,z a v>iant1 we may alt] ! "t1 & say 8#a-b-a1 #b-a-b10 & s on1 *ang+ ! pace1 int]v5+ "t1 etc4 ,!re mu/ be no dulness4 ,! photographs are ( p :o d n use dumb-bells4 ,,ex]cise ,i4--7,= ! wri/ & =e>m47 ,cl5* ! "r h&1 hold+ x out /raight 9 front ( y1 ) ! back ( ! h& d[nw>ds4 ,unclasp ! f+]s ) a snap & simultane\sly move ! :ole h& r\nd on ! pivot ( ! wri/ & =e>m z f> z x w g4 ,!n come back z sm>tly z possible to ! orig9al cl5*$ h& position4 ,repeat ab\t tw5ty times1 mak+ ! movem5t z quickly z y c 9 bo? directions )\t sacrific+ correctness or fulness4 ,!n d ! same ) ! left h&4 ,,ex]cise ,,ii4--7,= upp] arm47 ,ext5d ! arm out at full /ret* f ! %\ld] sideways1 ) h& & f+]s completely ext5d$ & palm d[nw>ds2 !n b5d x z sm>tly z possible to its full ext5t at ! elb[1 br++ ! h& close to ! head1 ) its palm1 n its back1 ne>e/ to ! head1 & at ! same "t cl5*+ ! fi/4 ,g back to =m] position aga9 z sm>tly z possible4 ,repeat f tw5ty to ?irty times4 ,ex]cise ! left arm 9 ! same way4 ,see ,photograph4 ,aft]w>ds bo? arms may be ex]cis$ toge!r4 ,,ex]cise ,,iii4--7,%\ld] & *e/ muscles47 ,br+ ! h&s toge!r at full ext5t ( arms 9 front ( ! face4 ,f !re br+ !m quickly back till !y are 9 a l9e ) ! %\ld]s1 at ! same "t draw+ 9 a long brea?4 ,return !m to ! fir/ position1 expell+ ! brea?4 ,) a v little practice x w be f\nd t !y c be br\ght back consid]ably fur!r ?an ! l9e ( ! %\ld]s4 ,repeat t5 times4 ,,ex]cise ,,iv4--7,%\ld] & *e/ muscles47 ,/& erect ) ! arms by ! side4 ,!n raise !m sl[ly outw>ds1 /ill at _! full ext5t1 till !y meet above ! head1 draw+ 9 a long brea? all ! "t4 ,pause = a mom5t 9 ! second position1 /ill ,illu/ration3 ,,ex]cise ,,ii4--,,fir/ ,,position4 ,to face page #hj4 ,illu/ration3 ,,ex]cise ,,ii4--,,second ,,position4 ,to face page #hj4 ,illu/ration3 ,,ex]cise ,,ii4--,,bo? ,,arms ,,toge!r4 ,to face page #hj4 ,illu/ration3 ,,ex]cise ,,viii4 ,to face page #ha4 hold+ ! brea?1 !n l[] ! arms1 sl[ly expell+ ! brea?1 till !y are aga9 at ! side ) %\ld]s droop$4 ,hold ! brea? out = a mom5t1 & repeat six or eight times4 ,,ex]cise ,v4--7,brea?+ muscles ( *e/ & abdom547 ,/&+ erect draw a long brea?1 inflat+ fir/ ! l[]1 !n ! middle1 & la/ly ! upp] "p ( ! *e/4 ,hold ! brea? a mom5t1 !n expel ! air1 fir/ empty+ ! l[]1 !n ! middle & !n ! upp] "p ( ! *e/4 ,hold ! brea? out = a mom5t1 & repeat six or eight times1 /opp+ directly !re is any feel+ ( gidd9ess4 ,,ex]cise ,,vi4--7,muscles ( ! ankle & calf47 ,/& on ea* foot 9 turn & ) ! o!r po9t$ 9 front1 b5d ! ankle upw>ds & d[nw>ds1 & f side to side1 & !n 9 a circl+ movem5t1 to its full ext5t1 z rapidly z possible4 ,repeat ab\t tw5ty times4 ,,ex]cise ,,vii4--7,muscles ( ! knee & ?igh47 ,/& on ea* foot 9 turn1 & flex ! knee z sm>tly z possible backw>ds to its full ext5t4 ,br+ x back1 heel d[n toe up1 to its full /ret*4 ,repeat t5 times4 ,,ex]cise ,,viii4--7,balanc+ ex]cise = muscles ( ?igh & calf47 ,/& on "o foot1 & br+ ! o!r sl[ly upw>ds & =w>ds to full ext5t ( ! leg1 b5d+ ! body back to pres]ve balance4 ,draw ! leg back till x is rea*+ out to its full ext5t beh9d ! back1 lean+ =w>ds at ! same "t ) ! body1 & /ret*+ out ! arm correspond+ to ! ext5d$ leg to its full ext5t4 ,repeat ) ea* foot half a doz5 times4 ,see ,photograph4 ,,ex]cise ,,ix4--7,muscles ( ankle1 knee & hip47 ,/& on left foot & turn ! "r inw>ds till ! toe is at "r angles to ! side ( ! left foot4 ,!n rev]se x z sm>tly z possible to its full ext5t s t ! heel ( ! "r foot is t\*+ ! side ( ! left1 & ! toe po9t+ at "r angles outw>ds4 ,repeat t5 times ) ea* foot4 ,see ,photograph4 ,,ex]cise ,x4--7,= hips & abdom547 7,f ,heal? & ,/r5g?1 ,april1 #aijb47 ,/& /raight1 heels toge!r1 h&s on ! wai/ ) ?umbs to ! back & f+]s po9t+ =w>ds & d[nw>ds4 ,!n keep+ ! legs /ill & ! head fac+ =w>d all ! "t1 sway ! body r\nd & r\nd1 go+ z f> back1 z f> =w>d & d[n1 & z f> to ! sides z y c4 ,d ?is sl[ly & see t ! abdom9al muscles feel a /rong play1 & make ?ree circles ) ! trunk4 ,!n /& /ill & /raight aga9 & /ret* ! body z high z y c1 b )\t ris+ (f ! feet1 s t ! leg muscles h p]fect re/4 ,/ret* out & up aft] e ?ree circles1 & /op ! mom5t ! slighte/ feel+ ( tir$ness comes4 ,if ?is ex]cise does n seem to suit ! individual1 !n x may be pref]able to make a swift movem5t z ,illu/ration3 ,,ex]cise ,,ix4--,,fir/ ,,position4 ,to face page #hb4 ,illu/ration3 ,,ex]cise ,,ix4--,,second ,,position4 ,to face page #hb4 ,illu/ration3 ,,ex]cise ,,xiii4--,,fir/ ,,position4 ,to face page #hc4 ,illu/ration3 ,,ex]cise ,,xiii4--,,second ,,position4 ,to face page #hc4 if to pick up objects f ! gr\nd fir/ 9 front ( y1 !n on "o side1 !n on ! o!r1 !n above y4 ,,ex]cise ,,xi4--7,= muscles ( ! trunk & back47 ,/& firm on bo? feet all ! "t1 & keep+ ! head fac+ =w>ds1 sw+ ! trunk r\nd fir/ to ! left & !n to ! "r1 lett+ ! arms move freely to help ! sw+4 ,d n /ra91 b try to increase ! ext5t ( ! turn gradually day by day4 ,repeat half a doz5 times4 ,,ex]cise ,,xii4--7,= muscles ( back & leg47 ,lie flat on ! floor1 ) h&s clasp$ beh9d ! head4 ,draw "r knee %>ply up t[>ds ! *e/1 !n kick x back to ! full ext5t ( ! leg1 /ret*+ out toes z f> z !y w g4 ,d ! same ) left foot1 & repeat t5 times4 ,,ex]cise ,,xiii4--7,neck & trunk & %\ld]s47 ,/& ) feet & knees /raight4 ,!n turn ! head r\nd ) mod]ate rapidity z f> z x w g to ! "r1 lett+ ! body foll[ x4 ,rema9 = a mom5t1 %rug ! "r %\ld]1 & rev]t ! position1 turn+ ! head z f> z possible to ! left4 ,!n %rug ! left %\ld]4 ,repeat six times4 ,) ?is ex]cise too great spe$ ( movem5t %\ld n be attempt$ at fir/1 until ! muscles ( ! neck h become pliant ) ex]cise4 ,be=e long1 h[ev]1 ! head c ) ease be turn$ s f> r\nd t ! eyes w cov] a circle & a half4 ,see ,photograph4 ,,ex]cise ,,xiv4--7,comb9$ ex]cise = arms1 legs & trunk47 ,/& 9 an easy position1 slightly sideways1 ! weight on ! left foot4 ,!n take a rapid /ride =w>d ) ! "r foot1 ! toe ( ! left /ill rema9+ on ! gr\nd1 & simultane\sly lunge =w>d z rapidly z possible ) "r arm to its full ext5t1 foll[+ x ) a =w>d & d[nw>d motion ( ! body4 ,recov] sm>tly to ! orig9al position4 ,d ! same ) ! left foot & arm1 repeat+ t5 or twelve times4 ,lat] on ! lunge c be made 9 o!r directions z well z /raight =w>ds4 ,n[ ?is li/ ( f\rte5 ex]cises :i* we h extract$ f a mu* l>g] numb] w1 we believe1 be f\nd suffici5t to ex]cise 9 a heal?y & reasonable mann] a v l>ge proportion ( ! muscles ( ! body4 ,!y may seem1 especially to anyone :o has be5 accu/om$ to long ex]cises ) heavy dumb-bells1 m]e *ild's play1 b if !y are giv5 a trial1 & especially if ! utmo/ rapidity is us$ 9 mak+ ^? movem5ts :]e ,illu/ration3 ,,ex]cise ,,xiv4 ,to face page #hd4 rapidity is enjo9$1 !y w1 we ?9k1 be f\nd n unsatisfactory4 ,^? p :o are accu/om$ to gauge _! ex]cise by ! fatigue :i* x produces may n1 x is true1 be pleas$ ) !m1 b = our "p we d n = a mom5t believe t fatigue is any crit]ion ( satisfactory ex]cise4 ,x is p]fectly easy to fatigue oneself 9 a v few m9utes by unsuitable ex]cises1 j z x is easy = a man accu/om$ to walk rapidly to feel real s5sations ( fatigue if he has to walk v sl[ly = half an h\r4 ,yet no "o w\ld say t he _h !re=e enjoy$ m satisfactory ex]cise4 ,= to use a muscle wrongly is 9 itself fatigu+1 & = ?is reason ex]cises ( ! muscles ( ! arms %\ld be f> m rapid ?an ex]cises = ! legs1 & ex]cises = ! legs 9 ! same way m rapid ?an ^? = ! *e/ & abdom54 ,x w\ld be out ( ! "q to try to make ! brea?+ muscles ex]cise !mselves ) ! rapidity t is easy to ! muscles ( ! ankle1 & 9 ! same way x is useless to ex]cise ! muscles ( ! wri/ only z fa/ z x is reasonable to ex]cise ! muscles ( ! abdom54 ,!y are adapt$ = widely diff]5t purposes2 use !n ea* = its own4 ,! advantage :i* we claim = su* ex]cises is t !y give ex]cise & d n produce fatigue4 ,fur!rmore1 !y take f> less "t ?an ord9>y c\rses ( dumb-bell ex]cise1 !y require no app>atus :atev]1 !y produce briskness ( movem5t1 & w keep ! muscles 9 bett] condition = games & a?letics ?an d m]e sl[ /r5g?-produc+ movem5ts4 ,b we %\ld n = a mom5t urge a man :o play$ games regul>ly to use at any rate all ^! ex]cises on ^? days :5 he is play+1 = x is c]ta9 t "s muscles1 if n all1 w be q suffici5tly ex]cis$ by ! game1 & ?us x is m]e wa/e ( "t on 8 "p1 & unnecess>y exp5diture ( en]gy to add to t :i* is already suffici5t4 ,on ! o!r h&1 mo/ games--at any rate z !y are play$ by mo/ p--w n ex]cise all ! muscles :i* ev5 ?is li/ cov]s1 & a man might ) advantage ex]cise ^? by ^! means4 ,) reg>d to ! increase 9 ! numb] ( times ea* ex]cise is done1 x is q impossible to lay d[n any g5]al rule1 s9ce anyone ^: muscles are already accu/om$ to rapid movem5t w be able to increase ! ex]cise m quickly ?an "o :o is n2 b z a g5]al guide = ev]yone x may be said t none ( ! ex]cises %\ld be repeat$ m ?an once or twice aft] ! lea/ feel+ ( fatigue or a*+ beg9s4 ,b f> m important ?an m]e repetition is ! rapidity ( movem5t ) :i* "o does ^? t are meant to be rapid1 & x is inf9itely bett] to d su* ex]cises only half ! numb] ( times sugge/$1 ) conc5tration & spe$1 ?an twice ! numb] if !y are done slackly or n fully4 ,! fir/ ess5tials are to d !m correctly & rapidly2 ! endurance & /r5g? to repeat !m _m times ) correctness & rapidity w come ( _! own accord4 ,b ! correctness is also a s9e qu non3 = x is ! intellig5t & fai?ful ob$i5ce ( ! body to ! w :i* is no less an object ( ex]cise ?an ! effici5cy ( ! body consid]$ by itself1 & j z to practise ^! ex]cises correctly is ! f\ndation ( a good habit1 s to practise !m incorrectly is ! f\ndation ( a bad "o4 ,= a?letes1 !n1 we believe t !y w help 9 a m>k$ degree to keep ! muscles 9 good tone :5 !re is =c$ on !m a p]iod ( inaction f games4 ,?is effect w\ld n be obta9able f dumb-bell ex]cises1 s9ce ! latt] = ! mo/ "p are sl[ movem5ts :i* are n ( ! lea/ good z practice = games1 b 7?\gh und\bt$ly /r5g?-giv+7 if us$ alone r prejudicial to spe$ ?an o!rwise4 ,& = non-a?letic p & a?letes alike1 !y w help to keep ! body 9 good heal?1 n only because1 = reasons giv5 above1 ex]cise is heal?y1 b because _m ( !m are specially devot$ to us+ ^? l>ge muscle-areas ( ! body on :i* ! prop] daily work+ ( ! sy/em dep5ds1 & ^! are ex]cis$ )\t risk ( /ra9+1 :]eas to ex]cise !m ) heavy dumb-bells 9 ! h&s has be=e n[ produc$1 & w aga9 produce1 injury4 ,fur!rmore1 ! body is f> less liable to be attack$ by def9ite disease if x is 9 a heal?y condition1 :ile also ! daily h>d5+ :i* x w exp]i5ce 9 ! sy/em ( exposure :i* we recomm5d1 w r5d] x consid]ably less prone to cat* cold by reason ( draughts or *ange ( temp]atures1 :i* o!rwise are (t5 ! imm$iate causes ( *ill4 ,n[1 ?\gh games are m to be recomm5d$ ?an m]e ex]cise = ^? :o c af=d ! "t & money = !m1 inasmu* z ! enjoym5t d]iv$ f !m is great] 7! b5efit d]iv$ be+ !re=e great]71#c & all sorts ( qualities are call$ out1 :i* m]e ex]cises d n dem&1 x mu/ n be suppos$ t all games 7or = t matt] all ex]cises7 are suitable to all ages & con/itutions4 ,= 9 ! human body spe$ 7z 9 ^! ex]cises7 is naturally develop$ be=e /r5g?1 & a lad ( tw5ty w beat a man ( =ty 9 a hundr$ y>ds' race1 ?\gh he has n ne>ly ! same am\nt ( pure physical =ce at 8 disposal4 ,%ort & viol5t ex]cises1 ex]cises dem&+ top spe$1 or a swift /roke1 are natural to y\?1 &1 broadly speak+1 z ) advanc+ ye>s 7ev5 ?\gh a man is /ill 9 8 prime7 /r5g? increases1 spe$ some:at dim9i%es4 ,?us1 ?\gh ex]cise & ex]cises are q und\bt$ly good = a "y boy1 x seems by ! example ( nature h]self1 t ex]cises dem&+ /r5g? & cont9u$ ef=t are bad4 ,?us = *ildr5 we %\ld nev] recomm5d dumb-bell or develop] ex]cises at all1 except ) weights & resi/ances s small t !y practically call =? no extra /r5g? to manipulate1 b :i* s]ve 9 s f> z ! h& is occupi$ to fix ! *ild's att5tion on :at he is do+4 ,ev5 9 lat] ye>s /r5g?1 or at any rate t sort ( /r5g? :i* is measur$ & accompani$ by v bulky muscles1 n only does n assi/1 b ev5 h9d]s spe$ ( any movem5t2 & ?\gh a c]ta9 am\nt ( /r5g? is requir$ = movem5t ( any k9d1 x is 7?\gh x is possible n to h en\gh7 also possible to h too mu* ( ! wrong sort4 ,( c\rse1 if a man's physical ambition is limit$ to weight-lift+1 !re is no?+ m to be said3 let him cont9ually lift weights4 ,b if x is 9 ! direction ei!r ( good heal? or a?letic excell5ce1 we ?9k he c d bett] ?an practise habitually ) dumb-bells1 or 8grips10 or o!r /ra9-produc+ app>atus4 ,f9ally1 ex]cise 9 company ) o!rs is m ent]ta9+ & likely to be !n done bo? bett] & m b5eficially ?an ex]cise practis$ alone1 & x is ) ?is among o!r objects t we h advocat$ 9 ! *apt] on ,m9d & ,morals ! =mation ( city clubs :]e bo? practice-ex]cises l ^? giv5 above c\ld be done 9 classes1 & also su* games z squa%1 badm9ton1 fives1 & cov]$ t5nis be play$4 ,9 ! sep>ate volumes :i* deal ) individual games w be f\nd special practice-ex]cises = ^? games1 "s ( :i* c take ! place ( ! g5]al ex]cises giv5 above1 s9ce !y ex]cise ! same muscles1 b 9 a way m directly adapt$ = ! games 9 "q4 ,,*apt] ,,iv4 ,,diet ,,& ,,/imulants4 ,dogmatism on any subject is dang]\s3 9 matt]s ( food x is fatal4 ,"o man's meat is lit]ally ano!r man's poison1 & because "o ( ! writ]s kn[s t p]sonally he c dige/ )\t ! slighte/ discom=t a heavy supp]1 sleep ! sleep ( ! j1 & rise *e]ful & hungry = breakfa/1 he w\ld be mak+ a great mi/ake 9 recomm5d+ su* a c\rse = a dyspeptic p]son1 ) a view to ! /r5g!n+ ( 8 dige/ive processes4 ,9 fact1 if a naturally dyspeptic p]son p]sev]$ 9 su* a sy/em1 ?is un=tunate scribe w\ld probably be summon$ to att5d--) %ame & di%on\r--a coron]'s inque/4 ,on ! o!r h&1 %\ld ! dyspeptic s f> w9 him ov] z to make him give :at he w\ld call a 8fair trial0 to a simple diet1 8! only diet0 he w\ld say 8on :i* x is possible to keep fairly well10 he w\ld1 if x 0 p]sev]$ )1 be probably ask$ 9 a public place :at he knew ab\t ?is suicide4 ,b ! moral ( ^! gloomy reflections is cle> en\gh3 namely1 t 9 que/ions ( eat+ & dr9k+ & smok+1 :at is to be asc]ta9$ is ! diet :i* w keep ,a or ,b 9 good heal? = ! prop] p]=mance ( a citiz5's duties4 ,:atev] diet 7or abs5ce ( diet7 cont9ues to give good results aft] a protract$ trial is almo/ c]ta9ly good = ! individual 9 "q4 ,:e!r x w\ld be good = ano!r individual x is impossible to say1 b if any "o p]son1 ev5 ?\gh he liv$ exclusively on gre5 cig>s & ,egyptian mummies1 cont9u$ to be 9 8 mo/ excell5t heal? on su* a diet1 x w\ld be fooli% to urge him1 except on ! score ( exp5se 9 ! way ( import duties1 to *ange x4 ,b ! majority ( p are n at _! be/1 & "k x4 ,:5 !y are 9 h>d "w :i*1 z f> z we c see 9 ! pres5t highly competitive /ate ( ! _w1 is becom+ ! normal condition = man1 _! bodily heal?1 & 9 p>ticul> _! bodily activity1 s5sibly decl9es4 ,!n p]haps !re comes a lull1 & !y ru% (f into ! c\ntry to be out ( doors all day1 & play games1 or %oot or hunt1 & get s5sibly bett]4 ,!y h m appetite = food1 & z a natural consequ5ce dige/ x bett]1 s9ce :olesome appetite is a fair en\gh sign-po/ po9t+ to ! pleasant place call$ 8,eat40 ,!n ! lull ceases2 !y g back to "w aga91 ) a gradual decl9e ( appetite4 ,at ^! cross-roads1 s to speak1 = ! mo/ "p !y take ! wrong turn+1 & cont9ue to eat mu* z be=e4 ,horrors ensue4 ,! fact is t mo/ p :5 tak+ a great deal ( ex]cise are able to dige/1 &1 :at is n less important1 to assimilate1 n only l>g] quantities ( food ?an !y c assimilate :5 9 full s$5t>y "w1 b a diff]5t sort ( food4 ,z a rule !y "k ( only "o *ange ( diet1 allud$ to contemptu\sly z 8,veget>ianism10 & connect$ 9 _! m9ds ) huge platefuls ( damp cabbage1 ( :i* ! mo/ valuable salts h be5 boil$ out & ?r[n away by an ignorant cook4 ,!y are fur!r 8put (f0 by :at appe>s to mo/ p prepo/]\s notions ab\t ! s91 no less1 ( eat+ animal food4 ,9 fact1 bad cook+ & tactless en?usiasm h h& 9 h& done _! utmo/ to ru9 ! veget>ian cause4 ,to eat damp cabbage c be1 by no conceivable process1 good = anybody1 & to %un animal food because x implies dea? to an animal is a motive :i* does n appeal to ! majority1 :o1 )\t exam9+ any possible tru? x may conta91 label x a fad4 ,& !re is no?+ :i* 9 ! m9ds ( ord9>y p1 :o mo/ naturally & s5sibly d n wi% to sp5d ! :ole ( _! lives 9 discov]+ ! diet :i* be/ suits !m1 is m /rongly prejudicial to any exam9ation ( a new sy/em ?an to suspect x ( be+ faddy4 ,!y naturally desire a rgime ( :i* ! common-s5se appeals to !m1 & ! common-s5se ( t :i* is ord9>ily call$ veget>ianism is f> to seek4 ,_m p h f\nd t ! am\nt ( meat :i* !y usually eat is n v good = !m3 t ?ree fle% meals a day are excessive 9 ! way ( animal food2 on ! o!r h& !y mu/ h some?+ sub/itut$ = ! meat1 & !y turn to veget>ianism1 & p]haps try a meal at "s veget>ian eat+-h\se4 ,"o ( ! pres5t writ]s tri$ x4 ,= an h\r or r less he felt t he w\ld nev] eat aga9 z long z he liv$1 !n1 almo/ )\t transition1 he felt t he wi%$ to eat ! :ole _w r\nd4 ,& he fl$ back to ! fle%pots ( ,egypt4 ,b n[adays veget>ianism is /udi$ by c]ta9 p 9 a _s ( sci5tific inve/igation1 & its results1 rationally arriv$ at1 are likely to prove ( ! mo/ p]man5t value4 ,x is ! greate/ possible mi/ake to suppose t all vegetables & fruits are equally support+2 "s are highly nutriti\s1 o!rs are h>dly nutriti\s at all1 & to load ! /oma* ) imm5se masses ( a food :i* has a l[ nutriti\s value1 9 ord] to get suffici5t nutrim5t1 w probably produce results on heal? worse ev5 ?an ^? f :i* ! man :o f\nd t he 0 tak+ excessive quantities ( animal food tri$ to escape4#d ,briefly1 !n1 ! sci5tific view ( food 9 g5]al is z foll[s4 ,food has to supply wa/e ( tissue & make repairs4 ,food has to supply heat 7fuel = ! cont9ual combu/ion ( ! body7 & a c]ta9 am\nt ( fat4 ,food--s x is usually ass]t$ & l>gely believ$--has to give ! /oma* a c]ta9 am\nt ( fibr\s matt] to supply bulk :i* w enable ! sy/em1 by natural means1 to cleanse & flu% itself int]nally1 & ?r[ (f ! wa/e = :i* x has no use1 b :i* exi/s 9 great] or small] quantities 9 all foods4 ,incid5tally1 also1 food %\ld be ( su* ta/e & nature z easily to excite ! saliva1 :i* is almo/ indisp5sable to procure dige/ion4 ,n[ ! "o great necessity )\t :i* we die is proteid1 because proteid supplies 7& no?+ else 9 ! _w supplies7 ! wa/e :i* daily & h\rly goes on 9 ! body4 ,x is pres5t 9 conv5i5tly l>ge quantities 9 all meat foods1 :i* is "o ( ! ma9 causes ( _! be+ eat51 b x is pres5t also 9 l>ge quantities 9 *eese1 milk-proteid1 gra9s1 nuts1 & pulses1 ?\gh 9 c]ta9 o!r fruits & vegetables x is almo/ completely abs5t4 ,x w\ld be practically impossible1 = in/ance1 to eat en\gh cabbages to supply ! necess>y am\nt ( pure proteid p] diem1 :i* mu/1 & ?is is important1 n only be swall[$ b be dige/$4 ,on ! o!r h&1 x is easily possible to get en\gh proteid p] diem by a meat diet1 b x is ev5 easi] to get en\gh f a diet ( gra9s1 nuts1 pulses1 & milk-proteid1#e provid$ ! "r sorts are eat54 ,! foll[+ abridg$ table giv+ ! values ( c]ta9 common articles ( diet bo? 9 proteids & also 9 fatt5+ & heat+ products w make ?is cle>4 ,,table ,,( ,,food ,,values4 7,,abridg$ ,,f 8,,failures ,,( ,,veget>ianism407 ---------------------------------------- -------------------------- ,foods--uncook$1 unless o!rwise ,proteid4 ,fat4 ,c>bo-hydrates4 ,salts4 /at$4 ---------------------------------------- -------------------------- ,beef 7) mod]ate am\nt ( fat7 #bj4 #a4e 444 #a4c ,mutton 7) mod]ate am\nt ( fat7 #ad4e #ai4e 444 #j4h ,pork #ab4 #bf4b 444 #a4a ,fre% fi% #aj4e #b4e 444 #a4 ,milk #b4c #d4 #d4e #j4g ,plasmon #fi4 444 444 #h4e ,*$d> *eese #cc4d #bf4h 444 #c4i ,eggs 7:ite7 #ab4f #j4be 444 444 ,eggs 7yolk7 #af4b #ca4ge 444 444 ,hovis bread #i4i #a4f #db4c #a4b ,:olemeal bread #f4c #a4b #dd4h #a4b 78,manhu0 is simil>7 ,:ite bread #f4e to #c #a4j #ea4b #a4j ,boil$ rice #e4j #j4a #da4i #j4c ,mac>oni #aj4hi #j4de #gf4je #j4fd ,dri$ peas #ba4j #a4h #ee4d #b4f ,l5tils #bc4j #b4j #eh4d #b4g ,h>icots #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 ,cucumb]s #j4ha #j4a #b4a #j4d ,apples #j4d 444 #ab4e #j4d ,plums #a4j 444 #ad4h #j4e ,*]ries #j4h 444 #h4i #j4e ,/rawb]ries #a4j 444 #f4c #j4g ,bananas #a4e to #c 444 #bb4i #j4i ,lemons #a4j 444 #h4c #j4e ,dri$ dates #d4d 444 #fe4g #a4e ,dri$ figs #e4e 444 #fb4h #b4c ,*e/nuts #aj4a #aj4j 444 #b4g ,walnuts #ae4f #fb4f #g4d #b4i ,sweet almonds #bd4j #ed4j #aj4j #c4j ,cocoa bean #f4c #ej4dd #d4bj #b4ge ---------------------------------------- -------------------------- ,x is obvi\s !n1 t z f> z ! !oretical reasons = eat+ food at all are conc]n$1 x is p]fectly easy to obta9 all ! ess5tials = support )\t t\*+ animal food1 & )\t 9 any way load+ ! /oma* ) unnecess>y bulk2 & leav+ out ( ! "q1 = ! pres5t1 ! economical advantage ( adopt+ ^! simple foods1 !re is "o enorm\s advantage :i* !y possess = _m4 ,^! are !y :o1 especially 9 t[n life1 & :5 !y are n able to take ! requisite am\nt ( ex]cise1 suff] *ronically f slight bili\sness or conge/$ liv]1 & ! depression att5dant !reon1 :o feel sleepy or fatigu$ :5 9 bett] heal? !y w\ld feel nei!r4 ,_! ailm5ts may r>ely or nev] am\nt to :at !y w\ld call 8an attack10 b habitually !y are slightly clogg$4 ,n[ 9 n9e cases out ( t5 ?is feel+ is due to ! pres5ce ( uric acid 9 ! body1 :i* is produc$ 9 l>g] quantities ?an ! sy/em1 )\t ! aid ( daily p]spiration1 :i* gets rid ( acids to a l>ge ext5t ?r\gh ! sk91 c ?r[ (f4 ,?is uric acid is a product ( wa/e )9 ! body1 & ! foods :i* cause x are 7to a mu* l>g] ext5t ?an all o!rs7 fle% foods4 ,_m p "k ?is )\t kn[+ x2 9 o!r words1 _m m5 :o h an attack ( bili\sness1 lumbago1 or g\t 7all direct results ( ! pres5ce ( uric acid 9 ! body71 at once cut (f1 ev5 )\t consult+ a doctor1 _! daily consumption ( fle%4 ,b !n _! ignorance makes !m suff]1 = !y mo/ likely 9 ! curtailm5t ( fle%-food d n take en\gh proteid1 ) ! effect t aft] a day or two ( su* treatm5t !y feel l[]$4 ,naturally3 !y h be5 />v+4 ,& ! l[]$ feel+ !y put d[n to ! abs5ce ( fle%-food1 :]eas x is *iefly ! abs5ce ( proteid f :i* !y are suff]+4 ,!y c\ld easily h avoid$ ?is by eat+ in/ead ( fle% "s ( ! fle%less foods :i* are valuable 9 proteid1 & !y c--humanly speak+--if ! ab/95ce f fle%-foods1 z is almo/ inv>iably ! case1 relieves _! attack1 gu>d aga9/ su* attacks 9 ! future1 by a diet1 complete or modifi$1 ( ! k9d :i* has reliev$ !m4 ,b1 & ?is is highly important1 x is a fatal mi/ake n to take en\gh proteid1 & n to rememb] t x is easily possible to eat heavy meals )\t tak+ en\gh4 ,f\r or five ounces p] diem ( proteid1 n only swall[$ b dige/$1 is said to be ! av]age requir$4 ,n[ !re are _m p 9 excell5t heal? :o live 9 ! ord9>y mann] i4e41 on a v>i$ diet includ+ meat1 & z long z !y are well1 !re seems to be no reason1 except to be humane & to save ! money !y sp5d 9 food--& t may be a great inducem5t--:y !y %\ld try a new diet :5 _! pres5t "o suits !m well1 except t1 = all !y c tell1 ano!r diet might suit !m bett]4 ,at ! same "t !re are c]ta9ly _m p :o are p]fectly aw>e t !y h p]iodical attacks ( liv] or bili\sness directly traceable to diet1 & _m o!rs :o put !mselves d[n z hav+ *ronically bad dige/ions1 ) :i* any food is cont9ually liable to disagree4 ,x is to ^! p>ticul>ly t a trial ( ! simpl] foods is recomm5d$1 :e!r !y are adopt$ 9 toto1 or us$ to modify exi/+ diet4 ,simil>ly1 also1 ! simpl] foods are recomm5d$ z wor? a trial by a?letes :o are 9 tra9+ = "s special ev5t1 to :om ei!r economy is an object 7= a mo/ v>i$ diet ( simpl] foods c be _h at a daily co/ ( less ?an a %ill+71 or :om ! pres5t heavy ?\gh :olesome meals d n suit4 ,fur!rmore1 x is q possible1 z we said1 t ev5 ^? :o consid] !mselves well might be /ill bett] )\t fle%-foods4 ,ano!r effect ( ?is simpl] food diet is t x has be5 f\nd by trial to less5 greatly ! desire = /imulants4 ,:y ?is %\ld be s is a "q = physiologi/s1 & _c be discuss$ "h4 ,x may1 h[ev]1 be tak5 z a fact4 ,& ^? :o h tri$ ! diet fairly 7& "o ( ! pres5t writ]s has liv$ on simple foods--i4e41 sc>cely t\*$ meat 9 any =m = "s ye>s7 f9d t ab/95ce f meat directly increases ! activity & promptitude1 n only ( ! body1 b ( ! m9d1 :ile bo? m9d & body are capable ( do+ f> h>d] & bett] "w ?an be=e4 ,! simpl] food diet by itself w probably be f\nd adequate to r$uce ! excessive uric acid 9 ! body to practically nil--i4e41 natural means w be suffici5t to cope ) x2 b x is useful to rememb] t alkalis may also be us$ z a prev5tive or cure4 ,ano!r alt]ation 9 diet1 :i* we give ) ! reit]at$ proviso t x may n suit ev]ybody1 is ! habit ( hav+ no breakfa/1 or if any1 only a fruit breakfa/4 ,a v great numb] ( p d n feel hungry imm$iately on ris+1 & 9 ,am]ica ?is plan is l>gely adopt$ ev5 by ^? :o h to />t ! day ) sev]e physical "w4 ,= ^? :o d feel hungry on ris+ x seems mo/ probable t breakfa/ is indicat$1 b on ! o!r h& x is m ?an possible t = ^? :o d n1 breakfa/ is n indicat$4 ,& to eat a typical ,engli% breakfa/1 consi/+ probably ( fi% & meat1 wa%$ d[n ) tea--:i* _c be recomm5d$ z a fluid likely to help dige/ion4 ,:5 "o does n want x1 is really to require a daily miracle f ! inside if "o is s unreasonable z to dem& t x %all dispose ( ^! ?+s )\t m ado4 ,simil>ly1 to limit "o's eat+ to two meals a day has be5 f\nd by _m to be a valuable aid to heal?1 ?\gh o!rs1 on ! o!r h&1 f9d t ! quantity !y really feel t !y require1 if !y only eat twice1 is apt to ov]load ! /oma*4 ,aga91 x is probably n good = anybody to take viol5t ex]tion ( ! body1 or d headwork imm$iately aft] or be=e any meal4 ,) _m p x is un=tunately impossible to prev5t ?is2 a man's only free "t = 8 ex]cise may be imm$iately aft] lun*1 or he may h to cont9ue 8 deskwork till imm$iately be=e4 ,9 su* cases ?is mu/ be tak5 z a necess>y evil2 = ex]cise ev5 imm$iately aft] a meal w probably be bett] = a man ?an none at all1 :ile n to "w up to ! meal may mean neglect ( "w1 :i* is m culpable ?an indige/ion4 ,= su*1 a light meal is /rongly recomm5d$1 & 9 p>ticul> a meal z free ( fle%-foods z ! eat] c manage4 ,x is ( ! greate/ importance t :atev] diet is f\nd to suit ! individual ta/e1 ?is diet %\ld be eat5 sl[ly & ?or\ghly ma/icat$1 o!rwise ! mo/ suitable & :olesome food may bo? disagree ) ! eat]1 & lose mo/ ( its n\ri%+ value4 ,nuts are a good example ( ?is--!y h an odi\s reputation = indige/ibility :i* is q unf\nd$1 = !y are p]fectly easy ( dige/ion to mo/ p if only !y are v ?or\ghly ma/icat$4 ,b swall[$ 9 l>ge pieces1 9 any pieces 9 fact except ! smalle/1 !y are exce$+ly indige/ible4 ,simil>ly1 also1 _m nuts are extremely ri* 9 proteids 7! *e/nut1 = in/ance1 conta9+ #adf p] c5t41 ! peanut#f upw>ds ( #bh p] c5t4 ( proteid71 b 9 ord] to get at ! proteid !y mu/ be bitt5 almo/ to p[d] & ?or\ghly mix$ ) saliva4 ,o!rwise !y are n di/ribut$ 7i4e41 dige/$71 b are pass$ ?r\gh ! body 9 ! same way z *e/s ( gold 7securely fa/5$ up7 c be s5t by tra91 s to speak1 ?r\gh a c\ntry )\t enri*+ x4 ,x is ( equal importance ?or\ghly to ma/icate all />*y foods 7bread1 potatoes1 c471 s t ! saliva may p5etrate !m & beg9 ! "w ( dige/ion 9 ! m\?1 & x is l>gely = ?is reason t doctors recomm5d toa/ or biscuits to dyspeptic pati5ts r ?an bread1 because x is impossible to swall[ crisp toa/ )\t prop]ly bit+ x1 :]eas lumps ( s(t bread c be swall[$ )\t actual pa94 ,on ?is po9t we adopt a fe>less dogmatism1 & ass]t t x is good = nobody to swall[ unma/icat$ food1 bo? because ! act ( ma/ication is "p ( ! dige/ive process1 & because ma/ication itself r5d]s ! nutritive elem5ts ( ! food accessible to ! /oma*4 ,?us less bulk ( food is ne$$1 !re is less wa/e1 & ! dige/ive juices ( ! /oma* are n1 s to speak1 call$ on to make viol5t assaults on :at !y receive1 to behave l burgl>s1 wre/+ :at is valuable f ! food4 ,! burgl>y is done by ! tee?1 :i*1 by ! way1 seem to be kept 9 bett] repair by m]e ma/ication ?an by any o!r means1 & ! en]gy o!rwise us$ by ! /oma* rema9s undrawn ^u4 ,also1 if "o bites food well x is f> easi] to "k correctly :5 "o has eat5 en\gh2 lumps ( food bolt$ are = ! "t be+ 8lock$ up02 x is unc]ta9 :e!r !y are go+ to satisfy hung] or n4 ,ev5 if unnutriti\s !y w produce a feel+ ( satiety = ! "t be+1 & an h\r lat] !y may be f\nd want+4 ,a c]ta9 am\nt ( bulk1 z we h said1 is ne$$1 b beyond t ! ri*] a food is 9 ! desir$ qualities ( p[] ( repair1 & ( supply ( en]gy1 ! bett] is t food1 provid$ x is easily dige/ible4 ,& its full value _c be br\ght into play1 especially 9 ! case ( />hy foods1 )\t ?or\gh ma/ication4#g ,z to dr9k & /imulants m reg>d if possible mu/ be paid to :at we h call$ 8! p]sonal equation0 ?an ev5 9 matt]s ( food4 ,excess ( ev]y?+--= su* is ! implication ( ! ^w itself--mu/ be bad = ev]ybody1 b !re is no e>?ly f\ndation = suppos+ t :at is excess = "o p]son injures ano!r 9 ! v lea/4 ,a %[] ( ra9 ru9s a picture-hat 9 a few mom5ts3 ! same %[] does n practically injure a locomotive eng9e at all1 & is absolutely good = spr\t+ corn4 ,alcohol = in/ance1 if indulg$ 9 at all by "o man1 w assur$ly lead ei!r to excess or to inord9ate crav+ = x1 :ile ano!r man w dr9k w9e at lun* & d9n] = ye>s )\t ev] feel+ ! slighte/ desire to increase 8 usual quantity4 ,:at he dr9ks1 aga91 w\ld hopelessly disagree )1 or p]haps intoxicate ano!r man1 :ile x seems z f> z we c judge to suit him2 he w\ld p]haps ev5 be def9itely less well )\t x4 ,x is on ?is po9t t prea*]s ( total ab/95ce1 j l veget>ians1 are (t5 _! own wor/ foes4 ,!y seem to reg>d ! process ( f]m5tation 7a natural "o aft] all7 z productive ( some?+ :i* is 9 itself immoral4 ,drunk5ness1 ( c\rse1 is a vice2 we all "k t2 b s1 & c]ta9 teetotall]s seem to =get ?is1 is gluttony4 ,!y ea* ( !m turn man into a brute bea/1 ?\gh :at _m teetotall]s w\ld look approv+ly at z 8a good he>ty meal0 appe>s to u to p>take fully z mu* ( ! nature ( debau*]y z does ! dr9k+ ( a bottle ( *ampagne at d9n]4 ,! "q ( dr9k+1 9 fact1 seems to u "o t ea* man mu/ settle = himself1 by f9d+ out exp]im5tally :e!r he ne$s /imulant or n4 ,probably ! heal?i] he is ! less he ne$s x1 & to spur a horse t is already go+ z well z ! rid] has any "r to expect is bo? a cruelty & a false use ( en]gy4 ,x seems c]ta91 also1 t mo/ p :o take /imulants at all take m ?an !y really ne$1 p>tly because ( ! pleasant effect ( /imulant 9 ! height5$ vividity x gives 7leav+ any?+ l drunk5ness out ( ! "q71 & because ( ! ta/e ( alcoholic bev]ages1 :i* n9e out ( t5 p f9d mo/ palatable4 ,"h aga9 prea*]s ( total ab/95ce put =w>d an argum5t s silly t x is sc>cely wor? combat+ 77 x n = ! fact t x is s (t5 repeat$71 :5 !y say t :at we h call$ 8height5$ vividity0 is ! ?9 end ( intoxication4 ,x is no?+ ( ! k9d4 ,food itself is a /imulant z well z a nutrim5t2 a mutton *op or a wel% r>ebit :5 "o is hungry gives height5$ vividity2 s also does :isky & soda4 ,b1 & "h we tread m s5sible gr\nd1 x mu/ be rememb]$ t alcohol is n a n\ri%+ /imulant1 & t its effect quickly we>s (f1 leav+ reaction1 h[ev] slight1 9 ev]ybody4 ,nor mu/ we keep out ( ! "q :at ! cont9u$ effects ( alcohol are4 ,its bad results may n be app>5t = a long "t4 ,9 c]ta9 cases !re are bad results2 9 c]ta9 o!r cases app>5tly !re are none4 ,au?orities on tra9+ are univ]sally agre$ t v little1 if any1 %\ld be tak5 :5 ! tra9+ has begun2 & !y are unque/ionably "r1 because ! object ( tra9+ is to produce be=e a c]ta9 date or dur+ a c]ta9 p]iod a specim5 ( manhood at its highe/ possible physical level1 /rung up & ma9ta9$ at conc]t pit*4 ,to d ?is ! :ole /ructure mu/ be s\nd1 & /imulant !n appe>s to be ( ! nature ( a tempor>y prop1 :i* has aga9 & aga9 to be set up afre%4 ,also1 repeat$ly appli$ /imulant foll[$ by repeat$ reaction is n ideal4 ,! same rem>ks apply to ! ord9>y individual 9 a less degree2 = ?\gh he %\ld aim at ideal heal?1 he does n want ! sort ( heal? :i* a boat-race crew want4 ,9 fact1 9 a necess>ily s$5t>y life x w\ld be exce$+ly inconv5i5t to him2 = to ma9ta9 x x seems necess>y to h h>d daily ex]cise1 quantities ( op5 air1 & h\rs :i* are practically impossible = ! ord9>y man :o has to d 8 daily "w4 ,an ab/emi\s man :o has be5 accu/om$ to alcohol may easily1 if he drops its use altoge!r1 f9d himself cont9u+ to desire x1 at an exp5se ( n]v\s frett+ :i* w co/ him m ?an ! possible ga9 9 heal? may be wor?4 ,b :5 any man :o takes alcohol f9ds himself desir+ x m & m & 9 increas$ quantities1 if ev5 at "o meal1 let u say1 he is unable to get x1 & f9ds himself frett+ = x1 we h no hesitation 9 begg+ him at :atev] co/ to drop x altoge!r & at once4 ,we d n say he is on ! high road to become a drunk>d1 b some:]e ahead ( him !re easily may be t high road4 ,we %\ld fur!r advise ev]ybody to try at any rate :at is ! effect ( dr9k+ alcohol1 let u say1 once a day only4 ,( c\rse1 ! difficulty :i* faces mo/ p is :at to dr9k in/ead2 &1 z f> z pleasure goes1 ! difficulty is a real "o4 ,we cordially recomm5d total ab/a9]s to try to f9d a solution4 ,v>i\s non-alcoholic dr9ks h f "t to "t be5 s$ul\sly adv]tis$1 b mo/ ( !m are abhorr5t to ! ord9>y palate1 be+ sickly sweet4 ,"h comes 9 ! "q ( ! g5]al regulation ( dr9ks1 :i*1 !oretically1 we are afraid1 is a mo/ uncom=table gospel4 ,= ! effect ( dr9k+ cold ?+s dur+ a meal1 except 9 v small quantities1 is )\t d\bt dige/ively crim9al3 s9ce ! result ( p\r+ cold asp]sions into ! /oma* :ile x is busy ) dige/ion is to l[] its temp]ature at ! "t :5 heat is ne$$1 & also to weak5 & wat] d[n ! dige/ive juices4#h ,!re is no gett+ ov] ?is3 long dr9ks on hot days at lun* are n to be recomm5d$4 ,b ev5 "h ! baffl$ voluptu>y may f9d a way out :i* is n s disagreeable4 ,he may by all means h 8 long dr9k half an h\r be=e lun*1 or at a r long int]val aft]4 ,if he *oose aft]1 he w f9d1 especially if he has eat5 fruit at lun*1 t he does n want x1 & t ?\gh ! satisfaction ( a real ?roatful ( cold liquid is d5i$ him1 he w h tak5 dur+ lun* q suffici5t liquid to satisfy 8 ?ir/4 ,b t is ! be/ we c d = him1 & we w n insult him by say+ t pl5ty ( hot wat] or hot wat] & lemon is delici\s1 & s mu* nic] ?an :isky & soda ic$4 ,= x is n ne>ly s nice4 ,f9ally1 ) reg>d to t o!r soo!r & /r5g!n]1 tobacco1 we h no sympa?y ) extremi/s1 & we ass]t t ! mod]ate use ( tobacco w n & _c r$uce ! ord9>y con/itution to a wreck 9 t5 ye>s1 :ile 9 _m cases x is absolutely b5eficial1 at lea/ = ! "t1 z a n]ve-s$ative4 ,_m p1 "o ( ! pres5t writ]s is "o1 f9ds t he c "w m /eadily & ) less re/lessness :5 smok+4 ,b1 & "h is a w>n+1 if1 aft] a spell ( h>d "w ( ?ree or f\r h\rs1 y f9d ! a%-tray a pile ( cig>ette ends1 mo/ ( !m probably smok$ only half-consci\sly1 take /eps4 ,put ! box ( cig>ettes 9 ano!r room1 s t y h to get up 9 ord] to procure "o4 ,!n1 if y f9d y\rself wond]+ :e!r x is wor? :ile gett+ "o1 y may be q c]ta9 t y d n really want x4 ,fur!rmore1 tobacco is n ne>ly s insidi\s z alcohol2 x is p]fectly easy = e "o :o smokes to "k :e!r x suits him4 ,_m p x does n suit at all1 & mo/ ( !m "k x4 ,"h we %\ld recomm5d all smok]s to try ! effect ( ab/95ce = a c\ple ( days1 or at any rate ( ab/95ce up till d9n]-"t4 ,?is w\ld sep>ate ! %eep f ! goats3 _m--! pres5t writ] is "o aga9--w f9d t app>5tly no good effects ensue1 & a c]ta9 re/lessness is ! only result4 ,o!rs w f9d !mselves di/9ctly bett] bo? 9 en]gy & 9 accuracy ( eye & ke5ness ( p]ception4 ,^! we %\ld recomm5d to drop x altoge!r1 & = _! com=t ! writ] c assure !m t1 hav+ tri$ ?is exp]im5t himself1 he f\nd t ! crav+ = x la/$ only a few days1 & t dur+ ^? few days x 0 always possible to neutralise x = p]iods ( an h\r or s1 by *ew+ an ord9>y dri$ camomile-fl[] 7#b;d4 p] ounce71 ! extreme & r pleasant bitt]ness ( :i* r5d]s ! ?\ght ( tobacco lit]ally abhorr5t z long z ! ta/e ( x rema9s 9 ! m\?4 ,b "h aga9 /rict tra9+ = a special ev5t almo/1 if n q1 unanim\sly dem&s a total ab/95ce f tobacco f ! beg9n+ ( tra9+4 ,! use ( ?is we confess ourselves utt]ly unable to see1 s9ce we d n believe at all t1 z 9 ! case ( dr9k1 to take a little necess>ily means a desire = m1 b r ! ext+ui%+ ( ! desire = ! "t be+4 ,! case is1 9 fact1 9 our judgm5t1 a p>allel to ! %[] ( ra9 on ! locomotive3 x is inconceivable almo/ t x %\ld d s mu* h>m z its uncompromis+ oppon5ts ass]t1 & 9 _m cases we believe its v mod]ate use w\ld save a c]ta9 am\nt ( re/lessness1 :i* 9 pres5t sy/ems ( tra9+ is f> m common ?an x ought to be4 ,x is n 9 fact r>e1 :]eas x %\ld be n only r>e1 b almo/ unkn[n4 ,= tra9+ is suppos$ to be ! ideal way ( liv+ ) a view to complete physical fitness1 b "u mo/ sy/ems sev]e tra9+ entails an almo/ total cessation ( bra9 "w1 :ile x does n imply a total cessation ( m5tal worry4 ,m5 (t5 get fidgetty & /ale be=e _! weeks ( tra9+ are ne>ly ov]1 & ?is is due p>tly1 no d\bt1 to ! absurd sy/em ( tra9+ a :ole crew1 = in/ance1 z if !y 7 id5tical specim5s ( ! same man1 b also to ! v fact t bra9 "w is practically taboo$1 j z tobacco is taboo$4 ,nei!r1 9 /rict mod]ation1 we believe1 p>ticul>ly bra9-"w1 c possibly be z bad z !y are frequ5tly accus$ ( be+1 & bo? might v possibly be f\nd a s$ative = a body t is bur/+ ) condition4 ,besides1 if tra9+ unfits a man = bra9-"w !re is some?+ probably wrong ) ! sy/em ( tra9+1 :]eas if any bra9-"w unfits a man = tra9+1 x is s]i\sly to be consid]$ :e!r x is wor? :ile to tra9 at all4#i ,= ! "r tra9+1 s we believe1 is t :i* %all enable a man--?is is no fanciful idea1 b "o t has & is n[ be+ put into practice by bo? ! writ]s--to be capable ( h>d bra9-"w dur+ ! :ole "t t he is putt+ 8 body into ! be/ possible condition bo? = g5]al heal? & also = a special ev5t4 ,! m5s sana %\ld n be left out ( ! corpore sano1 & heal? consi/s 9 ! effici5cy n ( "o at ! co/ ( ! o!r1 b ( bo? to ! b5efit ( ea*4 ,f9ally1 ) reg>d to special tra9+1 we believe t x _c possibly fail to be injuri\s to a man to g out ( sev]e tra9+ ) ! complet5ess & sudd5ness ) :i* _m d :5 ! ev5t is ov]4 ,aft] a tra9+ ( weeks1 ! desire = c]ta9 foods & /imulants1 if !y 7 9 !mselves unheal?y1 %\ld h ceas$1 ! body 9 fact %\ld h be5 br\ght into su* a condition t x w\ld feel by n[ a natural repugnance = !m4 ,if1 !n1 ?is repugnance1 or at any rate abs5ce ( desire is n felt1 ei!r !y 7 n unheal?y1 & might h be5 all[$ 9 mod]ation1 or ! resumption ( !m ) t extreme fre$om--n to say excess--:i* m>ks ! end ( tra9+1 is only compass$ ) a c]ta9 ef=t4 ,is x wor? :ile8 ,f9ally1 also1 ) reg>d to g5]al tra9+1 ! acquirem5t t is ( really good heal?1 :i* is )9 ! rea* ( ! majority1 & incumb5t ^u all to attempt1 a fair trial ( simpl] foods is recomm5d$ to all :o habitually feel slightly indispos$ :5 work+ h>d1 & :o are cut (f to a l>ge ext5t f regul> ex]cise1 & is sugge/$1 if only on ! gr\nd ( exp5se1 to _m o!rs4 ,simil>ly1 a dim9ution 9 /imulants is recomm5d$ to all :o habitually take !m1 9 ord] t !y may f9d = !mselves :at ! effect 7on !mselves only7 is4 ,simil>ly1 also1 ) reg>d to smok+3 = ! conc5sus ( pr(essional tra9]s is dead aga9/ x1 z a foe bo? to eye & endurance4 ,"s1 we believe1 w n f9d x s1 b anyone may1 & v likely ! majority w4 ,9 any case1 x w hurt nobody to drop x = a week or two4 ,,*apt] ,v4 ,,wat]1 ,,heat ,,& ,,light4 ,x is n our int5tion to speak 9 any special mann] ab\t prescrib$ rem$ies = diff]5t ailm5ts1 s9ce our conc]n is ) ! g5]al /&>d ( heal? & fitness r ?an ) tempor>y ailm5ts1 = :i* 9 _m cases "s special treatm5t is ! mo/ conv5i5t rem$y4 ,b our object be+ to %[ h[ by a prop] mode ( life ! body may be put into a /ate ( heal? 9 :i* x is ! lea/ likely to ne$ any help f drugs or special treatm5t1 x w\ld be cle>ly out ( place1 & imply a want ( fai? on our "p 9 our pres5t sy/em if we ?\ght x 9 ! lea/ necess>y to talk mu* ab\t rem$ial treatm5ts4 ,b !re are c]ta9 simple applications ( wat] & heat1 :i* ?\gh !y may be adopt$ rem$ially1 are yet "p ( a rational & heal?y mode ( life--t is to say1 !y c bo? be us$ by anyone suff]+ f "s def9ite compla9t1 & at ! same "t belong to ! daily & regul> rgime ( ! ?or\ghly heal?y man4 ,! diff]5t sorts ( ba?s1 = in/ance1 are1 if rightly & sci5tifically us$1 bo? rem$ial1 & w =m "p ( ! daily treatm5t ( ! heal?y body4 ,z f> z conc]ns ! upp] classes1 at any rate1 !re is probably no race 9 ! _w :i* n[adays#aj uses s mu* wat] z ! ,anglo-,saxon2 b our mann] ( us+ x is1 to a l>ge ext5t1 luxuri\s r ?an practical1 s5su\s r ?an s5sible4 ,! morn+ cold ba?1 = in/ance1 :i* "s ,fr5*man ! o!r day wittily call$ ! 8,engli%man's ca/le10 is1 ?\gh em95tly heal?y & invigorat+ = "s p1 nei!r heal?y nor invigorat+ = all1 & cleans+ = none except 9 a slight degree4 ,! cold ba?1 inde$1 is a sort ( feti%2 x is reg>d$ z a piece ( ritual belong+ to ! s*eme ( ?+s :i* 8makes u ,engli%m5 :at we are10 & to criticise ! use ( cold ba?s is some?+ l 8tak+ ! breeks (f a ,hiel&]40 ,b = ! sake ( ^? ?\s&s :o h cold ba?s because x is _! habit1 & feel r *ill$ & dispirit$ ?an o!rwise by ! process1 x is p]haps wor? :ile to say a few words ab\t cold & o!r ba?s4 ,wat] hot or cold1 ext]nally appli$1 has ?ree ma9 functions3 7i47 to cleanse1 7ii47 to promote or equalise circulation1 7iii47 to invigorate & h>d54 ,x is ma9ly to its excell5t effects ) reg>d to ! ?ird ( ^! functions t ! complete cold plunge owes its popul>ity2 = no?+--giv5 t ! he>t is /rong1 & ! liv] n prone to sluggi%ness--is m delightfully exhil>at+ ?an ! sudd5 ?rill ( cold wat] :5 "o is ei!r w>m f h\rs 9 b$1 or hot f viol5t ex]cise4 ,b x mu/ be rememb]$ t x is di/9ctly n giv5 to ev]yone to be suffici5tly robu/ to be able to indulge 9 x4 ,!re are "s p :o are cle>ly b5efit$--z f> z we c see--by x2 !re are _m :o are n injur$ by x1 & c cont9ue to take x = ! sake ( ! pleasurable s5sation x produces2 b !re are also _m :o are injur$ by x1 :o run a risk anyh[ 9 its use4 ,= ! %ock & contra/ ( x is a %ock3 a sudd5 drag is put on ! rac+ he>t1 a sudd5 *eck is giv5 to ! hot op5-por$ sk94 ,x is exactly t :i* is pleasant3 x is t also :i* may be dang]\s4 ,luckily ! te/ ( its desirability1 or at any rate1 h>mlessness 9 any special case1 is easy to apply1 & if anyone feels *ill$ aft] cold ba?+1 or f9ds t aft] x ! feet & h&s are a little numb & cold1 ) p]haps a loss ( col\r "u ! nails1 x is fairly c]ta9 t he or %e has n ! circulation :i* c be b5efit$ by a cold ba?2 b may be hurt by x4 ,or if anyone f9ds x necess>y to make a v vigor\s use ( ! r\gh t[el aft]w>ds 9 ord] to get w>m aga91 ! cold ba? probably does n suit him4 ,aga91 9 "s x produces a c]ta9 torpidity ( ! liv]1 equally easily indicat$2 "h1 also1 we h "o ( ,nature's cle> dang]-flags wav+ u (f4 ,! cold ba? suits & probably b5efits mo/ ( ^? :o d n feel ^! dispirit+ aft]-effects1 & ! reason = x is obvi\s4 ,! cold wat] *ecks ! circulation mom5t>ily2 x is lit]ally a cold sponge on ! he>t1 & x mom5t>ily drives away ! blood f ! sk94 ,b !n1 if ! ba!r has good natural reaction1 ?is mom5t>y *ill w be succe$$ by a fre% ass]tion ( 8 vig\r2 ! he>t mom5t>ily *eck$ w1 combatively1 reass]t itself1 ! blood w ru% back to ! sk9 vessels f :i* x has be5 mom5t>ily driv51 & ! exhil>ation ( ! cold %ock w be succe$$ by a fre% exhil>ation ( t+l+ vig\r4 ,b 9 any case a cold ba? %\ld n be tak5 by anyone already cold or *ill$2 x is because ! body is w>m1 ! he>t beat+ fully1 & ! circulation vigor\s t ! subsequ5t reaction is vigor\s4 ,b to take a cold ba? :5 "o is cold is to dem& an ef=t f some?+ :i* %\ld be n *eck$ b enc\rag$4 ,z a cleans]1 h[ev]1 ! cold ba? is1 we regret to say1 hopelessly incompet5t4 ,= to clean ! sk9 prop]ly x is n suffici5t to clean ! m]e surface ( ! sk94 ,! pores h to be op5$ & ! dirt & wa/e products1 ord9>ily invisible to ! eye1 tak5 f !m4 ,n[ cold wat] _c d ?is1 s9ce "o ( its ma9 effects is to close ! pores4 ,b if anyone wants to see :at happ5s :5 ! pores are ?or\ghly op5$ & clean$1 let him take a ,turki% ba? & be well rubb$ aft]w>ds4 ,:at 0 ord9>ily invisible becomes (f5sively visible1 & ?\gh mu* ( :at comes away is sk9 itself1 x is sk9 anyh[ ( a c]ta9 col\r1 & t col\r is nei!r :ite nor p9k1 nor br[n1 b black4 ,& ! col\r+ matt] ( t is--dirt4 ,n[ v hot wat] has 9 "o respect ! same imm$iate function z v cold wat]2 x tight5s & closes ! sk91 & a %ort v hot ba? is z invigorat+ & brac+ z a cold "o1 & may be us$ ) pleasure & effect by ^? :o are n naturally suit$ to ! cold4 ,b aft] a v %ort "t1 if "o rema9s 9 a hot ba?1 ! opposite effect beg9s4 ,! heat w n[ op5 ! pores ( ! sk91 &1 z ! wat] soaks 91 ! sk9 is aga9 relax$1 & ! hot ba? becomes ! cleans]4 ,= ! fir/ few mom5ts1 h[ev]1 ! opposite effect takes place2 ! sk9 is brac$ & tight5$1 & ?us we f9d t _m ( ! ,japanese1 = in/ance1 & "s a?letes 9 ,am]ica1 use a %ort hot ba? z we naturally use a cold ba?1 = an invigorator & h>d5]1 & to close ! pores ( ! sk94 ,x is ?is use ( x t we recomm5d to ^? :o _c /& a cold ba?4 ,! hot ba?1 !n1 w supply ! invigorat+ functions ( ! cold1 if x is really hot & is n too long4 ,9 ! same way bo? x & w>m ba?s supply ! cleans+ functions :i* are want+ 9 ! cold ba?1 & ! comb9ation ( ! two--i4e41 a hot or w>m ba? = purposes ( cleans+ foll[$ by a cold d\*e or cold spong+1 is p]haps ! mo/ p]fect application ( wat] 9 all its uses t we "k1 & conta9s ! same pr9ciples z ! ,turki% ba?4 ,^? :o h ba?rooms w1 ( c\rse1 f9d ?is me?od easy en\gh to manage1 b ^? :o h n c get a p]fectly adequate sub/itute 9 a l>ge bas9 ( cold wat] ) :i* !y w sponge !mselves aft] ! ord9>y hip-ba? or spong+-t9 9 _! rooms & :ile /ill /&+ 9 x4 ,^?1 h[ev]1 :om ! cold ba? does n suit1 w\ld be wise to use only cool1 n cold wat]1 aft] ! hot ba?4 ,a fur!r b5efit ( ?is comb9ation ( hot & cold wat] lies 9 ! h>d5+ effect :i* ! *ange ( temp]ature produces on ! sk91 = x accu/oms x to sudd5 *anges ( temp]ature1 & r5d]s x f> less liable to cat* cold4 ,?is1 9 view ( ! numb] ( colds t p c]ta9ly cat* by gett+ *ill$ aft] be+ hot1 is a great advantage4 ,! be/1 z also f> ! pleasante/ wat] to wa% 9 is s(t wat]1 approa*+ z ne>ly z possible to pure or di/ill$ wat]1 :i* f its purity & fre$om f susp5d$ m9]al matt] is m eag]1 s to speak1 to take dirt1 etc41 into solution--t is to say1 to wa% x (f4 ,b di/ill$ wat] is exp5sive2 ra9 wat]1 :i* comes ne>e/ to x1 n always to be _h2 :ile 9 *alky di/ricts ! wat] is h>d4 ,?is h>dness may1 h[ev]1 be tak5 (f by ! addition ( a little oatmeal1 or soda1 or ba? salts1 :i* x w be f\nd give ! wat] ! advantages ( s(t wat]2 soap1 = in/ance1 la!rs mu* m readily 9 x1 & ?us its effici5cy z a cleans] is increas$4 ,h>d wat] also1 if cont9ually us$1 c]ta9ly has a sort ( dry+ & unpleasant effect on delicate sk9s1 mak+ !m less supple & ela/ic1 & dim9i%+ _! p[] ( natural heal?y action4 ,! rem$y m5tion$ above l>gely alleviates ?is4 ,) reg>d to ! ?ird ( ! ma9 functions ( wat]--namely1 to promote & equalise circulation1 ?is effect1 ?\gh obta9$ f a complete ba? 7z1 = in/ance1 a hot ba? :5 "o is *ill$7 is m p>ticul>ly to be got f p>tial ba?s4 ,_m p1 = in/ance1 suff] f cold feet & h&s1 & su* "k h[ unsatisfactory is ! effect1 :5 work+1 = in/ance1 on a cold day1 ( w>m+ ! h&s at ! fire2 = ?is relief is h>dly m ?an mom5t>y1 & z soon z !1 m]e surface heat obta9$ is exhau/$1 ! h&s are j exactly z cold z !y 7 be=e4 ,b a rem$y f> m satisfactory 9 its effects & j z simple lies at ! ne>e/ hot & cold-wat] taps1 & anyone :o tries ! effect ( lett+ ! hot wat] run ov] 8 h&s = a few mom5ts foll[$ by ! cold wat] 7comb9+ ! two 9 exactly ! same way z sugge/$ = ! complete ba?1 b repeat+ ! process a few times7 & !n dry+ !m ?or\ghly ) a little friction1 w q c]ta9ly f9d ! ne$ ( con/ant excursions to ! fire mu* curtail$4 ,= ?is is a w>m+ on s\nd pr9ciples--! faulty circulation 9 ! h&s is rem$i$1 ! blood is /imulat$ to fl[ !re naturally1 & 9 consequ5ce ! effect is f> m la/+ ?an ! mom5t>y relief ( ! ext]nal heat f ! blaze4 ,9 ! same way ) cold feet1 ?\gh x w\ld be extravagant & fooli% to recomm5d any busy man to put 9 8 (fice a hot & a cold foot-ba?1 into :i* 9 ! pres5ce ( 8 admir+ cl]ks he %\ld 9 ! middle ( ! morn+ dip 8 feet1 yet _m w f9d ! habit ( cold feet greatly r$uc$ if at ! morn+ ba? 7:e!r !y h a hot ba? or a cold7 !y apply fir/ hot !n cold wat] to _! feet4 ,aga91 at night cold feet are a def9ite & common cause ( insomnia1 :i* _m unwisely rem$y by heap+ ! b$clo!s ov] !m till !y re/ore heat to ! feet by immod]ate clo?+ ov] ! :ole body4 ,we h sugge/$ 9 ! *apt] on sleep ! exp$i5t ( an extra cov]let ov] ! feet1 & ! hot bottle is ano!r rem$y4 ,b !re are _m to :om ! hot bottle is ( a gruesome nature2 if x is ( e>!nw>e !re is ! collision ) ! toe sometime dur+ ! night1 :ile if x is ( india-rubb] !re is some?+ clammy & snail-l ab\t x :5 x has gr[n cold4 ,! f> m ?or\gh & satisfactory sy/em = any confirm$ suff]]1 because x t5ds directly to improve ! circulation 9 ! feet1 & to h>d5 !m by ! *ange ( temp]ature1 is ! hot foot-ba?1 succe$$ by cold spong+ & rubb+ be=e go+ to b$1 or aft] go+ to b$ if !re is insomnia4 ,?is is p>ticul>ly efficaci\s if repeat$ a "t or two4 ,! t+l+ w>m?1 due to ! re/oration ( circulation1 is f> m b5eficial & pleasant ?an ! unwill+ hal+ d[n ( ! blood to ! feet1 z x 71 by means ( a hot wat] bottle4 ,9 m directly rem$ial aspects1 we may j allude to ! value ( wet-packs = v>i\s p>ts ( ! body1 a common & excell5t in/ance ( :i* is a cold compress 7cov]$ ) flannel7 r\nd ! ?roat z a cure = sore ?roat1 or cold wat] b&ages 7also cov]$ ) flannel7 = local spra9s or inflammations4 ,su* ?+s1 h[ev]1 bord] on m$ical que/ions1 & ?\gh excell5t & simple rem$ies1 are ( too specialis$ a "* to be m ?an allud$ to4 ,ly+ half-way1 z x 71 betwe5 ! ag5ts ( wat] & heat comes ! ,turki% ba?1 t solac] 9 ! life ( _m city m51 :o b = x w\ld und\bt$ly1 9 ! conditions "u :i* !y live1 become confirm$ dyspeptics4 ,by x1 9 a %ort "t1 ! effects :i* ex]cise has on ! sk9 are produc$2 by x also1 if x is foll[$1 z x %\ld be1 by rubb+ & massage1 actual 7?\gh passive7 ex]cise is obta9$4 ,?us x c\nt]acts to a great ext5t :at we h be=e call$ ! 8acidity0 ( city-life1 due to its g5]al lack ( ex]cise1 & ! t5d5cy x (t5 produces to ov]-eat 9 proportion to ! ex]cise tak54 ,b frequ5t ,turki% ba?s1 ?\gh an excell5t sub/itute = ex]cise1 an excell5t corrective = t :i* adv]tisem5ts elegantly call 8errors ( diet10 & ev5 an excell5t adjunct to ex]cise1 %\ld be tak5 z a faute de mieux1 except 9 ! case p]haps ( v corpul5t p1 :o f9d x1 rightly1 almo/ ess5tial to keep d[n ! excess ( fat4 ,= :ile ! heat produces ab\t ! same effect on ! sk9 z w\ld heat d]iv$ f physical ex]tion1 & :ile massage produces ab\t ! same effect on ! muscles z does physical ex]cise1 yet ! abs5ce ( fre% air 9 ?is ba? is a l>ge defect2 ?\gh1 x is true1 x is to a c]ta9 ext5t comp5sat$ by ! fact t ! :ole body is expos$ to ! air = a consid]able "t4 ,b consid]$ z treatm5t1 x is artificial r ?an natural2 & ?\gh c]ta9ly ! sk9 & g5]al heal? ( m5 employ$ 9 a ,turki% ba? z masseurs is 9 excell5t condition1 yet ! excessive heat 7excessive1 t is1 9 respect ( ! temp]atures t ! human body seems naturally adapt$ to enc\nt]7 is probably 9 ! long run some:at try+ to ! sy/em1 :ile ! cold plunge imm$iately aft] 7to _m ! be/ "p ( ! ba?7 is di/9ctly bad = ^? = :om cold ba?s are bad4 ,b z a sub/itute = ex]cise1 & a g5]al means ( heal? to s$5t>y & city-work]s1 x is probably ! be/ yet contriv$4 ,ev]yone1 h[ev]1 %\ld re/ well aft] x1 & lie 9 ! cool+-room = at lea/ half an h\r1 s9ce ! ba? itself is viol5t1 s to speak1 & dem&s recup]ative measures1 & also because aft] a long exposure 9 ! hot room ev5 ! cold d\*e w n at once re/ore firmness to ! sk94 ,b ) ?is precaution tak5 ! ba? is n only an excell5t rem$y = colds1 b also an excell5t prev5tive aga9/ !m1 by reason ma9ly ( ! h>d5+ effect :i* ! sudd5 *ange ( ! temp]ature produces4 ,z a cleans]1 f9ally1 ! ,turki% ba? is q unrivall$4 ,( late ye>s physicians & o!rs1 bo? "h & 9 o!r c\ntries1 notably ,d5m>k1 ,g]many1 & ,am]ica1 h accept$ & /riv5 to br+ )9 ! range ( practical !rapeutics ! incalculably heal?-giv+ & rem$ial p[] ( heat & light4 ,?is subject w be t\*$ on 9 ano!r *apt] 9 connection ) ! exposure ( ! body to ! air1 :ile "p ( x is too special 7z1 = in/ance1 ! treatm5t ( lupus ) ! violet rays ( ! spectrum7 to be m ?an allud$ to4 ,! pr9ciple ( x all is t light is z tonic to ! body ( a man z x is to a plant1 & t j z a plant is sickly & pale if giv5 insuffici5t light1 s ! body if /9t$ 9 ?is becomes weakly & ineffici5t1 a cell>-gr[n plant4 ,foll[+ ?is clue1 exp]im5t has e/abli%$ beyond d\bt t = anmia ( c]ta9 k9ds ! be/ possible rem$y is exposure to heat & light1 & 9 ,g]many !re is m ?an "o sun-cure = ?is1 ! c\rse ( treatm5t be+ t pati5ts pass h\rs 9 ! sun e day ) practically no clo!s on4 ,"h 9 ,engl&1 & especially 9 ,london1 su* treatm5t is seldom possible1 ! two great drawbacks be+ lack ( sun & lack ( privacy#aa1 & 9 consequ5ce artificial light has be5 resort$ to1 n z be+ bett] ?an sunlight1 b z ! be/ sub/itute = x4 ,"h ! body is expos$ to a viol5t illum9ation ( electric light 7! eyes & head be+ protect$71 & is giv5 a light-ba? 9 ! same way z a ,turki% ba? gives a purely heat ba?4 ,incid5tally1 x is true1 ! ba? ( electric light is extremely hot 7a temp]ature f> above t ( ! ord9>y ,turki% ba? be+ rea*$ )\t inconv5i5ce or dang]71 b ! ma9 object is to adm9i/] ! tonic ( light1 & ( t :i* light becomes :5 x has pass$ ?r\gh ! surface-sk94 ,( its extraord9>y effects 9 cases ( anmia1 = in/ance1 x is outside our prov9ce to speak1 b 9 a modifi$ =m1 i4e41 by exposure :5 possible ( ! body to sunlight1 & ! con/ant & unv>y+ desirability ( liv+ 9 light rooms1 mu* ( its b5eficial effects c be enjoy$1 & %\ld be1 by ev]yone4 ,inde$1 to take ! long cont9u$ effect ( light1 n on an individual b on a race1 h[ mu* ( ! gaiety ( ! s\!rn nations may p]haps be directly due to sun%9e8 ,c]ta9ly 8a gloomy h\se10 or 8a gloomy room10 is gloomy 9 m s5ses ?an "o1 = in/9ctively light affects ! spirits2 x is tonic & invigorat+ to body & m9d alike1 & t5 m9utes ( exposure ( ! :ole body to ! sun1 fanta/ic z x may s\nd1 is z great a dispell] ( %ad[s z is ! sun itself4 ,x is ) ?is modifi$ =m ( sun-ba? 7n because ! sun-ba?1 z a treatm5t1 is any?+ b admirable1 b because x is 9 treatm5t ( disease t x is ma9ly us$7 t we h to deal4 ,ev]yone kn[s h[ invigorat+ x is to h only ! face & h&s expos$ to ! sun1 a tw5tie? "p ( ! body1 t is to say1 giv5 ! sun-ba?1 n z a m$ic9e1 b z a su/a9] ( g5]al heal?4 ,multiply ?is by tw5ty !n3 in/ead ( tw5ty m9utes 9 ! op5 air1 expose ! :ole body1 if possible1 :5 dress+1 to direct sun-rays by an op5 w9d[2 let ! fre% air & ! sun 8h _! sweet way40 ,sunlight1 x is sadly true1 is n always available1 b light is bett] ?an no light1 & in/ead ( ha/5+ to dress aft] ! ba? 9 ! morn+1 ?r[ ! w9d[s wide1 & = z long z may be 7?\gh tak+ a feel+ ( *ill9ess z a dang] signal ( ,nature1 indicat+ clo!s7 let y\r body dr9k 9 light & air4 ,if y are ( imp]fect circulation1 get w>m fir/ by a hot-ba? & ex]cise1 b rememb] t z long z y are w>m1 !re is no conceivable dang] ( cat*+ cold1 & t on ! fir/ h9t ( cold y are almo/ c]ta9ly 9 "t to dress4 ,also ! endurance ( exposure increases rapidly1 & endurance ( exposure is "o ( ! fir/ requisites ( s]5e heal?1 ( ! heal? t no m bo!rs itself ab\t dang] ( cat*+ cold ?an ! enviable slumb]] spok5 ( 9 ! *apt] on sleep bo!rs himself ab\t gett+ to sleep4 ,no wond] ! sun 9 ,greek times 0 ! god ,apollo1 ! "y god ( heal? & beauty1 ( all t keeps m5 "y & vigor\s1 ( all t keeps !m sane & effici5t4 ,no wond]1 also1 t f "t immemorial ! sun has be5 wor%ipp$ z ! supreme god1 = f :at else b 8 light comes gr[? & heal?8 ,!re he is e day 7or at any rate on "s days7 m>*+ sl[ly = our beho( across a b5efic5t heav51 & we are l *ildr5 :o cl5* _! tee? :5 ! doctor comes1 r ?an %[ _! tongue1 if we /rive by awn+s & p>asols1 & ,god kn[s :at infam\s devices1 to %ut out t humane physician4 ,g5tlem51 8,! ,sun40 8,air & light are ess5tial to ! developm5t ( ! high] =ms ( animal & vegetable life 9 full vig\r & p]fection4 ,! l[e/ organisms--fungi & bacilli & bact]ia ^: (fice 9 nature appe>s to be to prey ^u & ha/5 ! decomposition ( _! sup]iors 9 ! scale ( life--love1 l o!r evil ?+s1 d>kness & close dwell+s4 ,bright sunlight 7! mo/ pot5t & valuable ( all light7 & fre% air 7by oxyg5 ! portion ( food us$ z fuel is burnt1 & heat & all =ms ( en]gy evolv$1 & oxyg5 is requir$ = ! *ang+ & removal ( wa/e7 are z inimical to !m z !y are b5eficial to ! m p]fect =ms above !m4 ,! action ( light is kn[n ) less precision ?an t ( oxyg54 ,x appe>s1 h[ev]1 to be ess5tial to ! p]fect =mation ( ! r$ cells ( ! blood--its mo/ vital con/itu5ts4 ,p]sons :o are depriv$ ( light gr[ pale & bloodless4 ,"y wom5 br\ght f ! c\ntry z s]vants or %op girls1 & kept 9 cell> kit*5s or d>k "w-rooms1 notori\sly suff] 9 ?is way4 ,m9]s also are a pallid1 anmic class4 ,! want ( fre% air has some?+ to d ) ! result no d\bt2 yet pati5ts 9 a well-light$ hospital w>d appe> to recov] m quickly1 z a rule1 ?an ^? 9 d>k] rooms equally well v5tilat$4 ,comp>e ! int]e/+ /ati/ics collect$ 9 ,/4 ,pet]sburg by ,sir ,james ,wylie4 ,altoge!r common exp]i5ce & obs]vation confirm ! conclusion :i* sci5ce has h>dly yet =mulat$1 t light has a p[]ful & fav\rable influ5ce ^u animal life4 ,human be+s gr[ blan*$ j z plants d1 = ! want ( x4 ,& x is n a "q ( col\r m]ely2 vitality is s]i\sly l[]$ also4 ,?is is l>gely felt 9 great t[ns %ad$ by fog & smoke-cl\ds4 ,"s rec5t rem>kable exp]im5ts h %[n t ! electric light ex]ts a fav\rable influ5ce on vegetation1 second only to sunlight4 ,x is possible t x may 9 l mann] fo/] animal life40 ,dr4 ,w4 ,b4 ,*eadle 9 8,! ,book ( ,heal?40 99 99 99 99 99 ,9 addition to ! exp]im5ts on vegetation1 at ,cornell ,univ]sity 9 ,am]ica1 & by ,pr(essor ,siem5s 9 ,engl&1 rec5t exp]im5ts h %[n ! value ( electric light 9 g5]al1 & ( c]ta9 col\r-rays 9 p>ticul>1 9 ! treatm5t ( v>i\s diseases su* z g\t & its si/]s & c\s9s1 n]v\sness1 lupus1 & s on4 ,!re are already sev]al e/abli%m5ts 9 ,london :]e electric light cures are to be obta9$4 ,dr4 ,=bes ,w9sl[ 9 8 treatise on ,light speaks ev5 m emphatically ?an ,dr4 ,*eadle does ab\t ! bad effects ( ! abs5ce ( light4 ,he says3-- 99 99 99 99 99 8,x is a well-e/abli%$ fact t1 z ! effect ( isolation f ! /imulus ( light1 ! fibr9e1 album5 & r$ blood-cells become dim9i%$ 9 quantity1 & ! s]um1 or wat]y portion ( ! vital fluid1 augm5t$ 9 volume1 ?us induc+ a disease kn[n z lukaemia1 9 :i* :ite in/ead ( r$ blood-cells are develop$4 ,?is exclusion f ! sun produces ! sickly1 flabby1 pale1 anmic condition ( ! face1 or ex-sangu9$ gho/-l =ms s (t5 se5 among/ ^? n freely expos$ to air & light4 ,! abs5ce ( ^! ess5tial elem5ts ( heal? det]iorates by mat]ially alt]+ ! physical composition ( ! blood1 ?us s]i\sly pro/rat+ ! vital /r5g?1 enfeebl+ ! n]v\s en]gy1 & ultimately induc+ organic *anges 9 ! /ructure ( ! he>t1 bra9 & muscul> tissue40 99 99 99 99 99 ,! use ( wat] z a means ( cur+ disease & ( pres]v+ heal? 0 reviv$ e>ly 9 ?is c5tury by ,priessnitz & 8 _m foll[]s4 ,9 #ahif ! olde/ ( ,g]man doctors1 ,pr(essor & ,privy ,c\ncillor ,adolf ,kussmaul1 ( ,heidelb]g1 refus$ to sign ! programme ( ! commission]s = m$ical exam9ations1 because 8( hydropa?y our "y doctor1 :5 he leaves ! s*ools1 kn[s no?+ at all40 ,9 ! same ye> ,sir ,laud] ,brunton1 9 8 ,summ] ,lectures at ,/4 ,b>?olomew's1 te/ifi$ to ! wond]ful effects ( ! wet-%eet-pack2 & ! late ,dr4 ,c>p5t]1 ,pr(essor ( ,physiology 9 ! ,royal ,in/itution1 z well z ,dr4 ,wilson & ,"l ,lytton1 h spok5 9 praise ( ?is v *eap & simple & pleasant rem$y :i* we he>tily recomm5d = ! read]'s trial4 ,! late ,sir ,john ,=bes wrote mo/ en?usia/ically ab\t ?is & o!r easy wat] treatm5ts1 :i* ,dr4 ,john ,goodman contra/$ ) ! treatm5ts by drugs1 /imulants1 ov]fe$+1 & s on4 ,z a /rik+ example we may quote 8 words ab\t ,diuretics 7:i* h be5 among ! v>i\s means recomm5d$ = r$uc+ weight73-- 99 99 99 99 99 8,allopa?ic ,diuretics4--,squills1 digitalis1 nitric e!r1 acetate ( pota%1 broom-tops1 d&elion1 m]cury4 8,hydropa?ic ,diuretics4--,copi\s wat]-dr9k+1 hot-air ba?s1 sitz-ba?s1 wet pack+1 c4 ,no rem$ies act m p[]fully on ! kidneys )\t injury4 ,copi\s dr9k+ ( b>ley-wat] is good40 ,,*apt] ,,vi4 ,,air ,,& ,,brea?+4 ,among all ! millions ( outside ag5cies t g to build up & /r5g!n1 or if improp]ly us$ to und]m9e1 ! heal? ( ! human body1 !re is none s con/ant 9 our environm5t z air4 ,at int]vals x is necess>y to eat & to sleep4 ,at int]vals x is equally ess5tial = u to h light2 b ! use ( air goes on f bir? to dea?2 completely depriv$ ( x only = a few m9utes we die1 & x is l>gely because brea?+ is s obvi\sly & always ess5tial1 because except 9 def9ite ill-heal? x is completely automatic1 t few p ev5 give a ?\ght to ! "q1 & mo/ w\ld be dispos$ to laugh if !y 7 told t !re are diff]5t ways ( brea?+1 "s "r & "s wrong4 ,consequ5tly1 mo/ p ) ! inh]5t p]v]s5ess ( human nature use "o ( ! wrong ways4 ,obs]ve1 = in/ance1 ! way t ! fir/ hundr$ p y meet d[n any cr[d$ ?or\ghf>e are brea?+1 & y w f9d probably t 7leav+ out ( ! "q ^? :o are evid5tly out ( brea?7 m ?an ?ree qu>t]s h _! m\?s op51 & are brea?+ ?r\gh !m4 ,t is ! wrong way4 ,_m ( ^! may h a physical difficulty 9 gett+ suffici5t air ?r\gh ! no/rils4 ,"s h colds1 p]haps1 b m h ov]-l>ge ad5oids4 ,consequ5tly if1 :5 y h no cold at all1 y f9d y _c get en\gh air ?r\gh ! no/rils )\t ef=t1 g /raight to a doctor4 ,b probably y c2 !re=e1 brea! ?r\gh ! no/rils4 ,= nature1 :o1 take h] all r\nd1 is a safe guide to foll[1 if %e cle>ly indicates some?+1 has provid$ ?ree passages by :i* air may rea* ! lungs4 ,"o is ! m\?1 two are ! no/rils4 ,b ! m\? 79 addition to its s5se ( ta/e mo/ conv5i5tly plac$ !re7 has ! duty ( c>ry+ food & dr9k to ! /oma*4 ,! *ances1 !re=e1 are t ! no/rils 79 addition to _! s5se ( smell1 aga9 mo/ conv5i5tly plac$ !re1 a s5t9el to *all5ge ! air1 z x 71 z ! ta/e is a s5t9el to *all5ge ! food7 7 design$ to give air to ! lungs4 ,& !y are n ill-contriv$4 ,witness1 to take a horrible b conv9c+ in/ance1 ! am\nt ( soot & smuts t are prev5t$ f rea*+ ! lungs if we brea! ?r\gh ! nose dur+ a ,london fog4 ,! no/rils are a sort ( filt]1 tortu\s1 av]t+ impurities4 ,on ! o!r h&1 _m advocates ( a s5sible idea 7z 9 veget>ianism & total ab/95ce7 are _! own foes :5 !y say t only ! air w>m$ by ! long] passage is good = ! lungs & makes !m less liable to cat* cold4 ,! rev]se is probably ! case1 s9ce p ) delicate lungs are cur$ ( _! delicacy or disease 9 ! colde/ possible air1 if x be dry4 ,anyh[1 ! air gets to ! lungs1 o!rwise we die2 b ! lungs1 :i* are ! l>ge/ s+le organ 9 ! human body & 9 _m ways ! mo/ adaptable1 h ?is defect1 & at ! same "t ?is enorm\s advantage 9 case ( disease1 t a v small "p ( !m ne$ be us$ 9 ord] to supply suffici5t air to ! /ove ( combu/ion4 ,we c at w 7mo/ ( u d7 employ ! bottom "p ( !m only1 we c 7) m difficulty7 employ ma9ly ! middle "p1 or we c ) ab\t ! same difficulty employ ! upp] "p4 ,b s9ce mu* ( ! heal? ( any organ or "p ( ! body lies 9 its use1 = n to use an organ ei!r passively or int5tionally implies 7) ! only exception ( ^? organs :i* are p>tly int5d$ z /or]s ( en]gy7 its gradual atrophy1 x is cle>ly ! pa? ( wisdom to give ! lungs _! prop] "w4 ,= 8prop] "w0 means n exhau/ion to a heal?y organ b increase ( /r5g? & heal?4 ,x is on ! scabb>d$ sword t ! ru/ gr[s4 ,9 ! case ( m51 ! use ( ! l[] "p ( ! lungs may at once be dismiss$1 = x is )\t exception natural & habitual1 :]eas 9 _m wom5 *e/-brea?+1 ow+ no d\bt l>gely to ! use ( ! old & unsci5tific corsets1 is correspond+ly habitual2 & = m5 ! defect lies 9 h>dly ev]1 except dur+ viol5t ef=t1 :5 "o is out ( brea?1 us+ ! middle & upp] brea?+4 ,r\ghly speak+1 l[] brea?+ is accompli%$ by di/5tion ( ! abdom9al "p ( ! app>atus1 middle brea?+ by di/5tion ( ! "p ( ! body betwe5 ! ribs1 upp] brea?+ by inflation ( ! *e/4 ,9 :at we call a long brea?1 & 9 a yawn1 ! brea?+ is complete ?r\gh\t ! :ole ( ! lungs4 ,x is ?is :i* is wor? cultivation1 n only = ! sake ( ! lungs !mselves1 b = ! sake ( ! control ( brea?+ :i* is (t5 useful4 ,b ! ma9 po9t lies 9 ! habitual use ( ! :ole ( ! lungs4 ,take half a doz5 long sl[ brea?s1 exp&+ ! lungs to ! utmo/1 & aga9 completely expell+ ! air1 & y w f9d by exp]im5t t y c hold y\r brea? = v mu* long] ?an y c\ld d )\t su* prep>ation1 ! reason be+ t y h 9 ! blood a /ore ( oxyg51 h[ev] m9ute1 t w c>ry y on = an additional numb] ( seconds4 ,! advantages ( ?is are obvi\s 9 ! case ( great bodily ex]tion :5 ! lungs h difficulty 9 gett+ en\gh oxyg5 to supply ! rac+ he>t1 = if !y c easily1 ?r\gh ?or\gh practice1 come )\t ef=t into complete use1 !y w be able to supply )\t ef=t a great] fund ( oxyg5 :i* automatically 7& ,god kn[s h[7 !y = ev] extract f ! air1 return+ ! dead air1 c>bonic acid gas4 ,9 o!r words1 ! man :o c )\t ef=t use ! :ole ( 8 lungs w keep !m 9 a bett] /ate ( heal? ?an "o :o f cont9u$ non-use ( ! middle & upp] p>ts ( !m1 has n ma9ta9$ !m 9 simil> vig\r4 ,su* a man1 also1 w be f> less liable to be attack$ by =ms ( pulmon>y disease ?an "o :o has half ^! organs 9 a /ate :i* corresponds to be+ 8bel[ p>0 z appli$ to ! :ole body4 ,"h1 z 9 ! case ( o!r muscles1 def9ite ex]cises are good = increas+ ! p[] ( ! lungs4 ,! foll[+ w be f\nd inv>iably useful3-- 99 99 99 99 99 7#a7 ,brea! sl[ly 9 ?r\gh ! no/rils till ! :ole ( ! air cavity is exp&$ to its fulle/ capacity4 7#b7 ,hold ! air !re f five to t5 seconds4 7#c7 ,brea! x sl[ly out till ! :ole ( ! air cavity is z f> z possible empty4 7#d7 ,hold x out = f five to t5 seconds4 ,at fir/ ?is ex]cise w be f\nd fatigu+ to ! lungs & ! fatigue w be manife/$1 if n 9 gidd9ess1 9 a t5d5cy to be out ( brea?4 ,by all means be out ( brea?1 &1 :5 ! brea?+ is normal aga91 repeat ! ex]cise1 go+ ?r\gh x half a doz5 times4 ,aft] a week y w f9d y c repeat x a doz5 times or s )\t int]mission1 or ! desire = int]mission4 ,dur+ ! brea?+ 91 x w bo? help ! lungs & enc\rage a great] fulness ( brea? to raise ! arms & %\ld]s4 ,!y %\ld be held 9 8%rugg$0 position :ile ! brea? is held1 be all[$ to drop gradually z ! brea? goes out1 & rema9 utt]ly relax$ dur+ ! f\r? "p ( ! ex]cise4 ,?is ex]cise w be f\nd mo/ b5eficial 9 enl>g+ ! capacity ( ! lungs & ! p[] ( expansion ( ! *e/1 :i*1 by ! way1 is a f> m important ?+ ?an ! actual size ( ! *e/4 ,! ex]cise may also be us$ ) ! foll[+ 7see ,*apt] ,,iii473-- ,/& erect ) ! arms out/ret*$ & h&s toge!r 9 front ( ! face4 ,br+ ! arms quickly & sudd5ly back until !y are level ) ! %\ld]s1 /ill at full /ret*1 at ! same "t lett+ ! brea? come sudd5ly & fully into ! lungs4 ,aft] a pause ( a second or two1 ) ! *e/ inflat$ to its utmo/1 br+ ! arms back to ! orig9al position1 expell+ all ! brea? ) ! same sudd5ness4 ,^! two ex]cises1 x mu/ be repeat$1 are 7especially = ^? :o ne$ !m--i4e41 ^? :o h n be5 9 ! habit ( us+ ! :ole ( ! lungs7 r try+1 p>ticul>ly at fir/2 on no acc\nt1 !re=e1 /ra9 or exhau/ y\rself ov] !m4 ,let ! facility 9 do+ !m come sl[ly4 ,^!1 l all lung ex]cise1 %\ld be p]=m$ by an op5 w9d[ or 9 a room ) good v5tilation & z free z possible f du/1 s9ce ! po9t is to *>ge ! lungs ?or\ghly ) air1 :i* _h !re=e bett] be pure air4 ,! op5 m\? may be us$ 9 ^! ex]cises1 s9ce a full draught ( air has to be tak5 9 sudd5ly4 ,b ap>t f actual ex]cises = ! lungs1 an ev5 m important po9t is t ^! organs %\ld z f> z possible be giv51 night & day alike1 a prop] supply ( air = _! normal & automatic work+2 & _! "o & con/ant dem& is oxyg54 ,consid]+ h[ mu* !re is 9 exi/5ce1 x is wond]ful h[ r>e civilis$ life has contriv$ to make x1 :ile build]s & ar*itects seem to adopt ! uncompromis+ attitude ( say+1 8,we w give y air & draughts1 or no air & no draughts40 ,sometimes ev51 by an excess ( diabolical hum\r1 !y manage to give "o draughts & no air1 & r5d] rooms bo? cold & /uffy2 & ! cont9ual brea?+ ( unvivifi$ air1 ( air :i* has be5 exhau/$ ( its oxyg5 by ! brea?+ ( o!r p & n r5ew$ by a con/ant fre% supply com+ 91 is probably responsible = z mu* languor & indisposition z any ( ! errors ( diet m5tion$ 9 ! previ\s *apt]4 ,nor is x ! lea/ necess>y t because a room is hot ! air %\ld be bad2 inde$1 "o ( ! reasons :y a good fire 9 ! room is heal?y is t1 if !re is an adequate v5tilator1 ! fire by its burn+ & by ! passage ( ! heat up ! *imney induces a curr5t ( air1 & ?\gh x w>ms a room & may make x ev5 ov]-hot1 yet t heat$ air is n ne>ly s en]vat+ z ! air ( a cool] & ill-v5tilat$ room4 ,! lungs d n 9 ! lea/ object to be f$ ) ev5 roa/$ air1 z 9 a ,turki% ba?1 any m ?an !y dislike air ( ! utmo/ extremity ( cold2 :at !y d rebel aga9/ is be+ giv5 vitiat$ & exhau/$ air4 ,x is ! quality r ?an ! temp]ature ( ! air we brea! :i* has to be consid]$1 & _m p :o say !y _c /& a hot room mean n really a hot room b a /uffy "o4 ,we h he>d a good deal lately ab\t ! policy ( ! op5 door1 & recomm5d to our read]s' s]i\s consid]ation ! policy ( ! op5 w9d[ z mu* z possible by day & always at night4 ,unless ! head ( ! b$ is imm$iately by ! w9d[ 7& sc>cely ev5 !n71 x is practically impossible to cat* cold :5 "o is 9 b$ & prop]ly cov]$4 ,to live "u canvas1 = in/ance1 means to sleep almo/ inv>iably 9 a ?or\gh draught4 ,b ^? :o h tri$ t delightful mode ( life "k t to cat* cold "u su* circum/ances is almo/ unkn[n2 "o is con/antly wet & is usually 9 a draught1 b "o does n cat* cold because ^! ?+s 9 !mselves d n produce a cold 9 a heal?y p]son1 & "o's heal? 9 su* conditions is improv$1 because "o has en\gh air & probably n too mu* food4 ,! air itself is tonic1 /r5g!n+2 x is l>gely because 9 civilis$ city-life we d n h en\gh t we are liable to colds4 ,! passages to ! lungs1 ) _! l9+ ( muc\s membrane1 & ! lungs !mselves1 are clogg$ ) impurities1 & weak ?r\gh a mild =m ( />vation4 ,fe$ !m4 ,clean !m4 ,we d n1 h[ev]1 advise ! ord9>y city man delib]ately to sit 9 a draught1 ?\gh if t 7 ! only plan ( gett+ air x might be f> bett] ?an 8 pres5t proc$ure4 ,in/ead1 we recomm5d him to look to 8 v5tilators1 & :5ev] he feels t ! (fice is /uffy let him cut ano!r or two1 "o l[ & "o high2 let him--& ^! rem>ks apply to all dwell]s 9 h\ses--w>m 8 (fices by fires r ?an hot pipes1 if possible2 = fires assi/ v5tilation :ile !y also give heat1 b pipes are valueless except = heat4 ,fur!rmore1 a scre5 ( pa/e-bo>d1 or if light is want$1 ( glass1 c (t5 be arrang$ s t a w9d[ may be op5$ )\t creat+ a draught at all2 = ?\gh draughts are n1 we ?9k1 s guilty 9 ! way ( cold-giv+ z _! reputation w\ld seem to ju/ify1 yet !y are uncom=table4 ,b above all h w9d[s op5 dur+ sleep1 t mighty fri5d ( recup]ation1 :5 re/ ought to be br\ght to e organ4 ,& ! natural re/ to give ! lungs is to supply !m ) pl5ty ( pure air1 s t _! "w is made easy = !m4 ,no?+ is common] ?an long dr[s9ess & heav9ess on wak+1 ev5 aft] p]fectly suffici5t sleep1 & = ?is no?+ is m responsible ?an ! fact t we h be5 brea?+ all night air :i* has be5 /eadily det]iorat+ because dra9$ ( its oxyg54 ,let ! w9d[s be %ut by all means1 if y w1 :ile y are dress+2 b :ile sleep+1 nev]4 ,?\gh ! lungs p]=m ! ma9 "p ( ! brea?+1 mu* is done also by ! sk91 :i* has ?is fur!r function ( cont9ually /riv+ to ?r[ (f ^? wa/e products & impurities ( ! body :i* rise l scum to ! surface4 ,h[ va/ly important ^! functions are is %[n by ! /ory ( ,pietro ,ri>io1 ! boy ,c>d9al-,ar*bi%op ( ,flor5ce1 :o at a fea/ gild$ a *ild all ov] to s]ve z a huge lamp be>]1 ) ! consequ5ce t 9 a few h\rs ! un=tunate victim di$4 ,x is cle>ly1 !n1 desirable to li/5 to ! dem&s ( ! sk91 :i* are z simple & intelligible z ^? ( ! lungs1 & consi/ ( air1 w>m? 7?\gh to a f> less ext5t ?an is g5]ally suppos$71 & cleanl9ess4 ,x is by clo?+ & ba?s t we meet ^! dem&s4 ,n[ our g5]al me?od ( deal+ ) ! sk9 is to wrap x up & put x 9 ! d>k2 9 o!r words we cov] x z mu* z possible1 because we say x is delicate & to expose x gives u colds4 ,x is delicate--t is q true2 b :at has made x delicate is our habit ( cov]+ x up4 ,a woman1 = in/ance1 w pass ) arms1 %\ld]s1 brea/1 & a l>ge "p ( ! back b>e1 out ( a heat$ ball-room into a cool sitt+-room & n cat* cold1 because h] sk9 is us$ to :at--z f> z ! sk9 is conc]n$--is mo/ sanit>y & heal?y treatm5t4 ,%e does n cat* cold1 because h] sk9 is us$ to x1 & "o ( ! sure/ ways to gu>d aga9/ colds is delib]ately & e day to accu/om x to exposure4 ,reasons ( dec5cy =bid u to make ?is a public p]=mance1 b ev]yone c & %\ld adopt "s c\rse ( ! foll[+ k9d4 ,/rip completely on gett+ up & 7:e!r ! ba?1 hot or cold1 is tak5 imm$iately or n7 g ?r\gh ! o!r incid5tals ( dress+1 %av+1 etc41 )\t clo!s on4 ,simil>ly at night undress completely at once & give ! sk9 t5 m9utes' air+ be=e gett+ into b$4 ,at ! same "t1 x is well to avoid any feel+ ( *ill1 & if x is cold1 sit be=e ! fire a few m9utes1 or1 bett] /ill 7unless y f9d t !y keep y awake71 h a few m9utes at ! ex]cises giv5 above1 :i* w supply a m ?or\gh & invigorat+ w>m?4 ,! effect ( ?is simple treatm5t is1 z we "k f p]sonal exp]i5ce1 q amaz+1 bo? 9 its h>d5+ virtues1 :]eby we are f> less liable to cat* cold at sudd5 *ills or *anges ( temp]ature1 9 its tonic effect on ! sk9 itself1 z %ewn 9 a va/ly increas$ firmness & ela/icity1 & also 9 ! con/ant & imm$iate feel+ ( fre%ness t x produces4 ,we all "k h[ vivify+ is fre% air on ! face only2 "h ! :ole sk9 is invigorat$4 ,n less important is ! matt] ( clo?+1 :i* %\ld be 9 ! fir/ place z natural z possible1 s t x may n di/ort ! natural %ape1 or cramp a natural movem5t4 ,9 ! ma91 ! ord9>y man's clo?+1 ?\gh ugly en\gh1 is 9 ?is respect s5sible1 except ) reg>d to boots1 :i* really seem to be an inv5tion ( ! devil s z to ?w>t 9 e possible way :at 0 meant to be ! natural play ( ! foot4 ,toes 9 a bun*1 l asp>agus1 tightness ov] ! in/eps1 & ! :ole inf]nal contraption /rapp$ on by a cruel /r+ cramp+ ! muscle above1 ! ankle6 ,a m insanit>y contrivance1 or "o bett] calculat$ to cramp ! muscles & di/ort ! %ape ( ! foot1 especially if a man take mu* ex]cise on 8 feet1 c\ld n be devis$4 ,moreov]1 !re is a sort ( idea t boots :i* con=m to ! natural %ape ( ! foot mu/ necess>ily be clumsy4 ,?is is n ! case2 b ev5 if x 71 x w\ld be ! "p ( s5se to g clumsily b heal?ily %od4 ,:at is necess>y is to be c>efully measur$ = boots ) ! two feet sep>ately1 & ) ! weight re/+ on ! foot t is be+ measur$1 s9ce ! weight naturally spreads out & flatt5s ! foot1 & x is ( ! fir/ importance to h a boot t is n cramp$ :5 ! muscles ( ! foot are be+ us$4 ,x is ! toes t *iefly suff] 9 ill-fitt+ boots1 s9ce ! boot is1 z a rule1 made broad en\gh = ! foot 9 repose1 b does n all[ = ! spread ( ! toes :i* takes place 7or %\ld take place7 e "t a /ep is made4 ,at ?is mom5t x is obvi\s t ! toes are be+ us$ z a lev] to ?r[ ! body =w>d to its next /ep1 ! :ole weight is = ! mom5t on !m1 & _! natural & reasonable t5d5cy is to flatt5 out4 ,in/ead ( all[+ = ?is1 mo/ bootmak]s make _! boots = ! foot 9 re/1 ) ! result t ! toes get cru%$ toge!r at ea* /ep4 ,?is po9t1 d\bly important 9 ! case ( *ildr5 ^: feet are /ill gr[+ is1 x is satisfactory to see1 be+ tak5 into s]i\s consid]ation at la/1 & ye> by ye> m *ildr5 are all[$ to we> s&als1 ei!r ) or )\t socks--an admirable in/itution1 = !y give ! foot its natural developm5t4 ,_m wom5's feet are really altoge!r unfit = walk+ purposes ow+ to ! p]si/5t way 9 :i* !y h be5 cramp$ f *ildhood upw>ds1 foll[+ ! b>b>ic & ,*9ese fa%ion ( consid]+ a small foot a beautiful ?+4 ,a delicately made foot ( c\rse is1 b a foot naturally ( mod]ate size & cramp$ ( its gr[? is m]ely a %apeless lump ( b5t bones & pack$ fle%4 ,secondly1 clo?+ %\ld be z easy z possible2 !re %\ld n be pressure1 except = def9ite m$ical purposes ( support1 on any "p ( a prop]ly develop$ body2 = pressure n only prev5ts ! free fl[ ( blood to ! capill>y vessels ( ! sk91 b *ecks ! play ( any muscle :i* is be+ us$1 =bidd+ its expansion at ! mom5t ( its en]gy1 & ?us cramp+ ! fre$om ( its movem5t4 ,?irdly1 clo?+ %\ld be z light z is possible consi/5tly ) reasonable w>m?4 ,:at is want$1 !re=e1 next ! sk9 79 cold wea!r at any rate7 is "s mat]ial l wool1 :i* is por\s & !re=e holds 9 its int]/ices innum]able little air-*amb]s t :5 once w>m$ by ! heat ( ! body =m betwe5 x & ! out] clo?+ & air a lay] ( protection4 ,x is exactly ?is plan t nature has adopt$ 9 ! cov]+ ( birds1 & we f9d ! l[] "p ( ! fea!r-quill clad1 n 9 ! h>d plumage ( its tip1 b 9 s(t d[n :i* int]poses a cu%ion ( air betwe5 ! body & ! atmosph]e4 ,?is is especially & m>k$ly ! case 9 aquatic birds1 "p ( ^: body is incessantly 9 wat]2 ! natural oil ( ! /iff "p ( ! fea!rs is absolutely wat]pro(1 :ile ! d[n ne> _! base prev5ts1 by its air & w>m?-hold+ capacities1 ! *ill ( ! wat] rea*+ ! body4 ,wool also has ?is advantage1 t x absorbs moi/ure1 & ?us a man clad 9 "u-g>m5ts ( wool w be less liable to take cold if he gets *ill$ aft] viol5t ex]cise1 s9ce ! sweat is to a l>ge ext5t drawn away f complete contact ) ! sk94 ,on ! o!r h&1 cotton or silk next ! sk91 :ile x is less w>m+ & has n ! full protective advantages ( wool1 gives m air to ! sk91 s9ce x does n cl+ s closely1 & ?us facilitates ! brea?+ functions ( ! sk91 & also all[s m light to pass ?r\gh x4 ,mu* mu/ dep5d on ! con/itutional vig\r ( ! sk9 9 individual cases1 & on its react+ p[]s4 ,= a p]son naturally liable to cat* cold1 wool is c]ta9ly ! saf] clo?+4 ,f9ally1 all clo?+ worn next ! sk9 %\ld be v frequ5tly wa%$1 = x is absorb+ all day & e day ! wa/e products ( ! sk92 x %\ld also be well air$ be=e use & kept if possible1 n 9 h]metically seal$ draw]s1 b :]e air c get to x4 ,p]haps no *ange ( fa%ion 9 ! la/ fifty ye>s is great] ?an ! *ange t has come ov] b$rooms4 ,fifty ye>s ago ! ord9>y heal?y man 7if he c\ld af=d x7 slept 9 a deep fea!r-b$ into :i* 8 un=tunate body sank & 0 smo!r$2 8 b$ 0 probably drap$ at ! head ) l>ge curta9s s z to prev5t any?+ l a movem5t ( air gett+ to him 7n t x 0 v likely1 = he kept 8 w9d[s %ut & curta9$71 :ile 9 case ( any?+ s unt[>d happ5+ he _h an additional protection 9 ! %ape ( a nightcap1 :ile ov] ! :ole b$1 z likely z n1 0 a heavy quilt4 ,9 fact1 ! b$ ge> ( fifty ye>s ago 0 all t b$ ge> %\ld n be4 ,by degrees ! curta9s 7 tak5 d[n1 ! fea!r mattress 0 supplant$ by a ?9n] & h>d] affair :i* got its ela/icity f spr+s bel[ x1 w9d[s 7 op5$1 & ! nightcap wore out & 0 n replac$4 ,9 fact1 ! prop] rule--! utmo/ coolness consi/5t ) com=t--came 94 ,! head %\ld be cool1 ! body n hot nor smo!r$ airlessly b5ea? masses ( cov]lets4 ,! feet1 h[ev]1 unless naturally w>m1 may ) advantage h a rug ?r[n ov] !m2 =1 if !y are w>m1 prop] circulation ( ! blood is ensur$1 & a mo/ fruitful cause ( insomnia remov$4 ,to sum up 9 "o s5t5ce ! g5]al pr9ciples we h tri$ to lay d[n 9 ?is *apt]1 we %\ld say1 8,:5 9 d\bt1 op5 x or take x (f02 ! po9t be+ t y %\ld :5ev] possible expose y\rself to air4 ,?9k = a mom5t ( ! diff]5t rgime adopt$ n[1 n = p 9 heal?1 b = consumptives1 f :at ^? un=tunates suff]$ ?irty ye>s ago1 & ?9k also ( ! va/ly increas$ p]c5tage ( recov]ies4 ,?irty ye>s ago pati5ts 7 s5t to w>m en]vat+ places1 draughts & cold 7 treat$ z if !y !mselves 7 ! microbes ( disease4 ,n[ air1 air1 air1 & :5 ! damp & dulness ( ,engli% w9t]s arrives1 up !y g into pi]c+ elevations ( ,swiss m\nta9s4 ,& if air w heal def9ite disease1 we may take x completely = grant$ t s natural a rem$y w be highly b5eficial to ^? 9 heal?1 = x mu/ & does act z a prev5tive to disease1 & is 9 itself heal?-giv+4 ,s also ) clo?+3 :5 9 d\bt take x (f1 = ! m ! sk9 is ei!r directly expos$ or1 ?\gh clad1 all[$ to get ! maximum possible ( air & light1 ! heal?i] & ! m vigor\s x w become2 & in/ead ( say+1 8,put on a coat1 or y w cat* cold10 x w be ne>] ! tru? to say1 8,cont9ue n to put on a coat & y w n cat* cold40 ,( c\rse1 !re are an imm5se numb] ( days :51 especially if "o is out 9 ! op5 air )\t tak+ ex]cise1 a coat is advisable1 s9ce ! feel+ ( be+ cold is a natural dang] signal1 & x is !n our bus9ess to get w>m4 ,b ! habit ( be+ cold is (t5 due--& ?is is our po9t--to a relax$ & unvigor\s condition ( ! sk91 & ! coat is1 z x 71 only a dose to meet a special ne$1 :]eas ! rational treatm5t is to get ! sk9 into su* a condition t ! body is less liable to feel cold4 ,& ?is dim9i%$ liability to feel cold is promot$1 n by cov]+ ! sk9 up1 b by accu/om+ x to be uncov]$4 ,,*apt] ,,vii4 ,,sleep1 ,,re/ ,,& ,,relaxation4 ,! late ,sir ,&rew ,cl>k once said t he nev] knew anyone die f insomnia1 ?\gh he knew ( _m :o _h di$ f try+ to cure x4 ,to a man :o really suff]s f insomnia1 p]haps1 ?is is b d\btful consolation1 b 9 any case ! latt] half ( ?is great doctor's rem>k is valuable4 ,= probably m poison is tak5 to rem$y insomnia1 & on ! :ole ) worse results1 ?an 9 ! alleviation ( any o!r disease :i* fle% is heir to4 ,drugs1 especially n>cotics1 are ! mo/ dang]\s ?+s 9 ! _w to play )1 s9ce s _m1 if tak5 at all cont9u\sly1 almo/ necessitate a gradual increase 9 quantity4 ,besides1 ! morphia habit1 or any habit ( t sort1 is1 frankly1 ! clut* ( ! fi5d1 & x w\ld be inf9itely bett] to die ( insomnia 77 x possible7 ?an be dragg$ d[n to t p>ticul> ,hell4 ,b x is n ( ^! m>tyrs1 ^: case is "o = doctors 7:o w mo/ likely be unable to help !m71 b ( ! ord9>y man :o may1 p]haps1 n be a regul>ly good sleep]1 & ( ^? :o are habitually good sleep]s1 t we propose to speak4 ,p :o sleep well1 & "k no?+ ab\t o!r =ms ( re/1 may1 p]haps1 f9d c]ta9 ?+s "h said1 fanta/ic1 b ! problem ( re/ is j z fasc9at+ z ! problem ( en]gy1 & curi\s ?\gh x s\nds1 re/ c be induc$ & improv$ ev5 by ex]cises4 ,broadly1 !n1 re/ & recup]ation1 :i* is equival5t to ! act ( ga!r+ en]gy1 & is necess>y to ! employm5t ( x1 may come 9 ?ree fairly di/9ct ways1 ei!r by sleep1 or by m]e quiesc5ce1 or by int5tional & def9ite relaxation4 ,! two fir/ are purely natural1 be+ ! in/9ctive dem&s ( ! bra9 & body aft] a p]iod ( activity2 ! ?ird is1 at fir/ anyh[1 an artificial re/1 to be _h always at comm&1 & dem&+ m ?an m]e quiesc5ce to induce x4 ,to take sleep fir/1 x %\ld be a condition z automatic z brea?+1 b by its v nature1 by ! fact t1 9 ord] to arrive at x1 bo? body & m9d mu/ pass into & ?r\gh a quiesc5t /ate1 s t ! condition ( unconsci\sness may naturally come1 x has _m m foes ?an ! m]e tak+ & expell+ ( brea?4 ,a sev]e pa9 9 ! foot or any remote organ ( ! body w make sleep difficult1 if n impossible1 until exhau/ion has come1 :]eas su* a pa9 w\ld n 9 any way prev5t brea?+2 or1 aga91 any anxiety or t5sion ( m9d w h9d] sleep4 ,cont9u$ pa91 ( c\rse1 results 9 bodily exhau/ion1 cont9u$ anxiety 9 ! correspond+ exhau/ion ( ! m9d1 ! inability to ?9k long]2 b ^! are r special causes ( sleeplessness1 :i* are responsible = a comp>atively small p]c5tage ( ^? pati5ts--= !y are no less--:o habitually sleep badly1 ei!r f9d+ difficulty 9 gett+ to sleep1 or awak+ at timeless h\rs1 or awak+1 n to sleep aga91 9 v e>ly h\rs ( ! morn+4 ,^!1 ?\gh "o c class all "u ! g5]al head+ ( bad sleep]s1 are divisible into at lea/ two di/9ct classes1 :ile insomnia may arise f v diff]5t causes4 ,c]ta9 g5]al rules apply to ev]yone 9 ! regulation ( ! b$room1 & ?\gh confirm$ bad sleep]s may sc(f at ! notion ( furniture & b$ge> hav+ any?+ to d ) _! own p>ticul> ?orn 9 ! fle%1 x w at any rate be h>mless = !m to "k h[ a b$room c be regulat$ 9 ord] to give ! be/ possible conditions4 ,9 ! fir/ place1 !n1 m]e /uff9ess ( a room w be (t5 q suffici5t to wake an ord9>ily good sleep]1 & if cont9u$1 to get him into ! habit ( sleep+ badly4 ,if ! air 9 a room gets exhau/$ ( its oxyg51 he w dur+ sleep brea! ?r\gh 8 m\? z well z 8 no/rils1 ! lungs rebell+ aga9/ _! />vation4 ,?is cont9u$ = sev]al h\rs w by ! consequ5t dryness ( m\? & ?roat1 & ! discom=t ensu+ ^u x1 be q suffici5t to wake him1 wake him ?or\ghly1 t is to say1 ) a s5se ( uneas9ess am\nt+ to positive discom=t4 ,a prop] b$room1 !re=e1 %\ld be incapable ( /uff9ess1 t is to say1 a w9d[ %\ld always be op51 & ! room be z free z possible f curta9s & c>pets4 ,no d\bt ! abs5ce ( !m 7( c>pet1 anyh[7 affects ! /uff9ess ( a room only 9 a v small degree1 b x has its value 9 ?is way1 t ! air is f> fre] f du/1 :i* is an important po9t1 if = eight h\rs or s out ( e tw5ty-f\r y are brea?+ t air4 ,b x is true t ! influx ( light 9 ! e>ly morn+ t5ds to wake "s p1 & ! abs5ce ( curta9s lets 9 light4 ,= ?is !re are two rem$ies1 bo? equally simple3 h bl9ds ( ! ord9>y d>k-blue /uff :i* q effectually excludes light1 or bett]1 pass a c\ple ( nights1 ?ree or f\r p]haps1 9 :i* y are awak5$ by light4 ,aft] t y w fail to notice x1 & "o ( ! pres5t writ]s1 :o = ye>s ?\ght he mu/ awake :5 light came 91 f\nd aft] do+ s once only1 t x made n ! slighte/ diff]5ce1 & he :o c>efully drew curta9s1 & _h ! position ( a /range b$ alt]$ s z to be away f ! light has n[ (t5 awoke1 :5 call$1 9 a blaze ( sun%9e4 ,he is1 !re=e1 y w conjecture1 a naturally good sleep]4 ,naturally1 no--t is to say1 9 e>ly life he 0 a p]si/5tly bad "o1 :o us$ to adopt all k9ds ( means to g to sleep1 ( :i* pres5tly4 ,b = ! la/ six ye>s 8 record is ?is3 he has1 z f> z he rememb]s1 ?r\gh good & ill report1 ?r\gh su* anxieties z are insep>able f life itself1 ?r\gh "o attack ( typhoid fev]1 & two ( influ5za1 9 spite ( h>d "w up till ! "t ( go+ to b$ 79 fact1 p>ticul>ly !n1 s9ce he f9ds he works be/ :5 ! small h\rs beg9 to gr[ bigg]71 la9 awake = nev] m ?an "o complete h\r on ?ree occasions4 ,once he _h co9cid5tly a bad cold1 on ! o!r two occasions he fail$ !n1 & fails n[ to acc\nt = s extraord9>y a proce$+4 ,all told1 !n1 9 six ye>s he has be5 awake = ?ree solid h\rs :5 he meant to be asleep4 ,o!rwise1 he ext+ui%es 8 light--& is call$4 ,n[ ! secret ( ?is is1 z f> z he kn[s1 ! complete conviction t he is go+ to sleep1 a conviction n express$ at all1 b an acquir$ in/9ct4 ,yet he does n--he says all ?is at ! risk ( be+ accus$ ( egotism1 b hop+ x may be useful--bo!r ab\t ! matt] at all4 ,once he us$ to bo!r ab\t x3 t 0 9 ! days :5 he slept r badly2 n[ he does n4 ,nor does he g to b$ 9 ! hopes ( go+ to sleep2 he does n g to b$ till he feels1 in/9ctively aga91 t x is "t4 ,?irdly1 if he has gone to b$ e>ly1 & is n go+ to be call$ till aft] he has _h 8 fill ( sleep 7?is is r>e1 s9ce he is a glutton at x71 he in/antly reads or gets up in/ead ( try+ to g to sleep aga9 7:i* 9 itself w\ld d no h>m71 or in/ead ( wond]+ :y he has awoke4 ,?is w\ld d h>m1 = x p>takes ( ! nature ( 8bo!r+ ab\t x40 ,he avoids sleep dur+ ! day1 ?is also he ?9ks is crucial1 & if he feels sleepy 7sleepy1 n to be comp>$ ) incl9$ to re/7 he gets up & does some?+4 ,to return = a mom5t to 8 b$room4 ,! w9d[s are op51 !re is no c>pet1 he has blankets :i* v>y accord+ to ! "t ( ye>1 b :atev] ! "t ( ye> he has an extra ?ickness ov] 8 feet4 ,9 8 r>e mom5ts ( semi-consci\sness he sometimes 7?is is t[>ds morn+1 always :5 ! _w is colde/7 draws ! extra cov]+ ov] him1 & )\t really wak+ sleeps aga94 ,he also inv>iably goes to sleep on 8 "r side & inv>iably wakes ly+ on 8 left4 ,we h spok5 ab\t ?is enviable slumb]] at "s l5g?1 because he seems in/9ctively to h got hold ( 7no cr$it to him7 "s ( ! po9ts :i* w be ( use to ! mod]ately bad sleep]1 ^: condition1 we ma9ta91 is wrong4 ,if sleep is requir$1 x is z pitiable n to get x z n to be able to eat )\t indige/ion :5 hungry2 if sleep is n requir$1 x is z fooli% to try to induce x z to eat :5 "o is n hungry1 also ) indige/ion4 ,b to draw ! lesson f ?is enviable slumb]]1 ?\gh mu* t he does w\ld murd] sleep l ,macbe? 7witness 8 odi\s habit ( work+ imm$iately be=e go+ to b$71 /ill mu* t he does is s5sible4 ,pre-em95tly s5sible1 = in/ance1 is 8 acquir$ habit ( n bo!r+ ab\t x1 = ! wond]+ :e!r "o is go+ to g to sleep is 9 _m cases q suffici5t to keep "o awake4 ,g to b$ assum+ naturally1 n ) insi/5ce1 = t w\ld spoil x all1 t y are go+ to sleep1 or to use a phrase f hypnotism1 make ! sugge/ion t y are4 ,y w n succe$ 9 captur+ ?is attitude ! fir/ "t y try1 nor yet ! second1 b be=e long y probably w2 probably1 also1 :5 y h done s1 y w become a good sleep]4 ,b if ?is fails1 :at !n8 ,y w lie awake1 t is all1 & y w n die ( x4 ,b if y fret ab\t x y w lose all ! b5efit ( ! act ( re/+1 :i* is v great4 ,to lie /ill ) twit*+ n]ves1 agonis+ = sleep1 w n only n br+ sleep1 b x w deprive y ( re/4 ,y lie awake4 ,be x s--at any rate1 re/4 ,"h innum]able complications ent]4 ,y may ?9k x is a noise t is keep+ y awake4 ,someone1 :o ought to be 9 b$1 is mov+ ab\t directly above y4 ,d n get irritat$ & ?9k ov] ! bit+ ?+s y w say to-morr[4 ,! morr[ w take c>e ( itself4 ,suppos+ !re 0 a gale bl[+1 y w\ld acquiesce 9 ! ,natural ,law1 & 9 consequ5ce w\ld g to sleep soon]1 because y 7 n irritat$4 ,& irritation1 x mu/ be rememb]$1 %\ld be :olly )9 our control2 9 ?is case to get x 9 control is an ess5tial prelim9>y to sleep4 ,:ile y are cross y w n sleep4 ,!re=e1 cease to be cross4 ,a great] di/raction w\ld calm y\r irritation2 let ! desire = calmness calm x4 ,( great m5tal anxiety z a cause ( insomnia1 or ( great physical pa91 x is n our purpose to speak1 = ^! are exceptional cases4 ,b ! ord9>y p]son mu/1 ) an ef=t--until ! act becomes automatic--put out ( 8 m9d :5 he goes to b$ all int]e/+ ?+s1 if he wi%es to become a good sleep]4 ,he mu/1 at fir/ anyh[1 hav+ def9itely told himself t he is go+ to sleep1 consci\sly let 8 m9d dwell on monoton\s affairs4 ,%eep go+ ?r\gh a gap 9 a h$ge is a recognis$ soporific1 & no d\bt an excell5t "o1 only he mu/ be absorb$ n 9 ea* %eep b 9 ! /upify+ multitude ( !m4 ,simil>ly he may try to m>k out a lawn-t5nis c\rt ) z few possible lift+s ( ! m>k+ ma*9e1 )\t ( c\rse go+ ov] any l9e twice4 ,or he may say ov] & ov] aga9 "s passage ( poetry1 or "s famili> =m ( words1 :i* %\ld be %ort1 s z to procure ! b5efit ( ! t$i\s effect ( m]e s5seless repetition4 ,b1 aft] he has wa/$ "t--= ^! ?+s are wa/e ( "t if "o wants to g to sleep--9 ?is mann]1 he mu/ take into consid]ation me?ods ev5 m simple ?an ^!4 ,cold feet1 ! lea/ feel+ ( hung] w easily1 especially 9 a n]v\s p]son1 induce sleeplessness4 ,if su* causes are pres5t1 !n additional cov]+1 & "s easily dige/ible food--biscuits1 fruit1 etc41 w probably relieve him4 ,aga91 wa%+ ! face 9 cold wat]1 also an awak5+ process1 t5ds to s5d ! blood any:]e b to ! bra91 :i* is desirable4 ,a hot-wat] bottle to ! feet s]ves ! same object4 ,or aga91 failure ( dige/ion is a common cause ( sleeplessness2 if !re is a *ance ( ?is be+ ! cause1 dr9k hot wat] be=e go+ to b$1 or cold wat] ) a little bi-c>bonate ( pota%4 ,consid]+ ! incalculable b5efit :i* a habit ( sleep produces1 we d n feel a%am$ to write d[n aids1 h[ev] t9y1 to produce x4 ,= t x is l>gely a habit is beyond "q1 & z a habit x is "o ( ! entirely heal?ful habits--x is ess5tially good4 ,b ! contr>y habit1 t ( ly+ awake1 ?\gh l>gely rem$iable1 is n fatal1 & its ill-effects are immeasurably neutraliz$ if ! w is /eadily ex]t$ t[>ds ! grasp ( t tru?4 ,to lie awake1 frett+ t "o _c g to sleep1 is di/9ctly bad2 to lie awake1 if no rem$y %ort ( drug-dr9k+ w cure x1 does n appreciably matt]1 s long z "o accepts 8re/0 z ! be/ possible sub/itute4 ,a diff]5t v>iety ( sleeplessness is t :i* attacks ! suff]] e>ly 9 ! morn+1 say ?ree or f\r h\rs be=e he wi%es to get up4 ,= ?is a some:at h]oic rem$y may be tri$1 s9ce x is always possible t natural awak+ may mean "o ?+--namely1 t y h _h en\gh sleep4 ,!re=e1 x may be wor? :ile1 j once or twice1 to try ! effect1 if y are really broad awake1 ( gett+ up in/ead ( enc\rag+ y\rself to wake e>ly aga9 by lett+ ?is e>ly wak+ dwell on y\r m9d4 ,y w probably be v tir$ by ! next ev5+1 y may ev5 79 ?is case ! rem$y is cle>ly futile7 be too tir$ to sleep4 ,b x may easily happ5 t y w sleep t night exce$+ly well1 & wake at a normal "t aga94 ,b if aga91 & yet aga9 y cont9ue to wake e>ly1 x is no use p]si/+ 9 ?is treatm5t4 ,or y may awake1 z /at$ be=e1 ow+ to ! airlessness ( y\r room1 & ! fact t y h be5 brea?+ ) an op5 m\?1 or1 & ?is is probably a frequ5t cause ( e>ly awak+s1 y may be engag$ = weeks or mon?s toge!r on "s absorb+ occupation4 ,y sleep at fir/ because tir$1 & sleep deeply1 b z ! h\rs g by ! sleep becomes light]1 & be=e y\r body rega9s consci\sness at all1 t /range "p ( ! bra91 ! sublim9al self1 or ! sub-consci\s self1 is awake1 & beg9s ?9k+ 7gradually ar\s+ ! re/ ( y7 ( ! engross+ occupation4 ,soon ! :ole bra9 is awake1 & by ! sub-consci\s self is rem9d$1 z x 71 ( ! bus9ess4 ,!n hav+ once begun ?9k+ ab\t x1 x is difficult = y to rega9 t passivity :i* is inv>iably ! prelude to sleep1 ?\gh x ne$ be sc>cely m ?an in/antane\s4 ,x is "h t ! cause ( sleeplessness & its rem$y we believe l>gely lie1 = x is )9 ! p[] ( all to put !mselves into ! control1 m or less complete1 ( _! sub-consci\s self & develop ! p[] ( ! sub-consci\s self until x becomes a real pot5cy4 ,to take an example1 h[ con/antly does x happ5 t aft] wre/l+ ) "s m5tal difficulty1 or try+ to rememb] "s "n :i* "o kn[s well1 "o by in/9ct dismisses ! subject1 to f9d 9 a few m9utes t ! difficulty is solv$1 or ! "n recollect$4 ,t is probably ! "w ( ! sub-consci\s "p ( ! bra94 ,9 ! same way _m p c wake !mselves at any h\r !y wi%1 by tell+ _! sub-consci\s bra9 7?is is :at x comes to7 to call !m4 ,!y g to sleep1 hav+ ord]$ _! sub-consci\s self to call !m1 & at ! appo9t$ h\r1 x may be long be=e light1 some?+ inside !m1 :i* app>5tly kn[s ! "t1 wakes ! re/ ( ! sleep+ bra9 & body4 ,& ) a little tra9+ & practice ! p[] ( develop+ & us+ ! sub-consci\s bra9 increases v quickly4 ,we believe t _m e>ly wak]s c\ld sleep com=tably on1 by say+ t !y w\ld n awake till a c]ta9 h\r4 ,"o does n ne$ viol5ce or int]nal %\t+1 z x 71 to communicate effectually ) ?is sub-consci\s self2 a quiet det]m9ation ( ?\ght = a few mom5ts be=e go+ to sleep does ! "w effectually4 ,?is also is invaluable to _m :o h f\nd t go+ to sleep :5 gett+ into b$ 0 difficult4 ,"o has to take x = grant$ t "o is go+ to sleep1 & cease to ?9k ab\t x1 empty+ ! bra9 ( consci\s ?\ght z f> z may be4 ,y _c g to sleep 9 a rage1 until ! rage has giv5 place to exhau/ion4 ,to sum up1 !n1 bo? = ^? :o f9d x difficult to g to sleep1 & = ^? :o wake e>ly1 ! foll[+ h9ts are recomm5d$3-- 7i47 ,d n load y\r bra9 ) int]e/+ /uff1 j be=e go+ to b$4 ,?is w bo? prev5t y\r go+ to sleep1 & w also t5d to wake y up4 ,try read+ a /upid book = a few m9utes aft] gett+ into b$4 7ii47 ,h z mu* air z possible 9 ! room1 & we> ! m9imum ( b$-clo?+ t keeps y w>m4 ,b h an extra rug ov] ! feet1 :i* y c easily draw ov] y t[>ds morn+1 :5 bo? ! night is colde/1 & y\r vitality l[e/4 7iii47 ,if y /ill lie awake1 try ! effect ( "s monoton\s ex]cise1 l c\nt+ %eep go+ ?r\gh a gap1 m>k+ out a t5nis-c\rt1 or repeat+ "s %ort & famili> =m ( words4 7iv47 ,if y suspect ev5 slight indige/ion1 take a little bi-c>bonate ( soda or ( pota%4 7v47 ,tell y\rself q quietly t y are go+ to sleep1 b d n r\se y\rself to see h[ y are gett+ on4 7vi47 ,eat or dr9k some?+ easily dige/ible1 rice1 biscuits1 or hot cocoa4 7vii47 ,if all ^! are useless1 be q resign$2 try n to get irritat$1 d n toss ab\t if y c avoid x4 ,d n ?9k ab\t int]e/+ ?+s4 ,9 fact1 if y _c sleep1 take z mu* re/ z y c4 ,lie utt]ly relax$ & brea! deep4 ,f9ally1 ) reg>d to ! numb] ( h\rs ( sleep requir$1 x mu/ rema9 a p]sonal "q4 ,"s p d n ne$ m ?an betwe5 five or six1 especially 9 lat] life1 o!rs seem positively to ne$ n less ?an eight4 ,b ! *ances are t ev]yone requires f ab\t five & a half to eight4 ,less ?an t m9imum is probably insuffici5t 9 ! long run1 m ?an eight probably unnecess>y = anyone 9 good heal?4 ,nor mu/ x be =gott5 t 9 itself ! desire = mu* sleep is n a heal?y sign2 x may easily po9t to a sluggi% liv]4 ,?is br+s u to ! second division ( ! subject--namely ,re/1 :i* does n only l>gely dim9i% ! ill-results ( n sleep+ at night1 b is probably good = all h>d work]s ei!r ( m9d or body1 at c]ta9 times dur+ ! day1 9 p>ticul> aft] a long cont9u$ /ret* ( bra9-"w1 :5 an int]val %\ld be tak5 by ! m9d2 aft] a meal1 :5 quiesc5ce on ! "p ( ! body leaves ! dige/ion m en]gy to d its "w2 & aft] physical ex]cise1 :5 ^? limbs :i* h borne ! brunt ( x %\ld be left quiesc5t4 ,a flat or semi-recumb5t position is ! be/1 "o 9 :i* ! body is completely support$1 & no muscul> ef=t is ne$$ to reta9 x 9 its position2 & ! deep brea?+ ( sleep may be at fir/ imitat$ & w soon be acquir$4 ,! reason = ?is is t s9ce sl[1 long brea? is ! means naturally adopt$ by ! lungs 9 sleep1 x is probably ! be/ me?od ( re/+ ! brea?+ muscles ev5 :5 awake4 ,x is a mi/ake to sp5d too long ov] ^! re/s2 if two a day are tak51 a qu>t] ( an h\r1 provid$ x be real re/1 is likely to be suffici5t to fre%5 "o up aga9 completely1 :ile if ! muscles are left too long relax$1 !y w be dis9cl9$ to beg9 "w aga94 ,n[ sleep & re/ are widely diff]5t f relaxation1 ! ?ird means ( recup]ation m5tion$ above1 s9ce ! fir/ two are purely natural1 & require m]ely passivity z a condition1 :]eas int5tional relaxation is at fir/ purely artificial1 & requires1 ev5 :5 x has become easy ) practice1 c]ta9 volunt>y ef=ts4 ,x has !re=e ?is initial disadvantage1 & 9 addition ?is fur!r "o1 t 9 ! "y x is seldom if ev] requir$1 s9ce ! natural means ( recup]ation1 ,sleep & ,re/1 supply all t is want$4 ,unless habits are acquir$ 9 *ildhood or y\?1 h[ev]1 !re are few p :o w ev] sp>e ! "t to acquire !m at all4 ,x requires also an ex]cise ( imag9ation--re/1 t is to say1 has to be atta9$ self-consci\sly4 ,?is all s\nds confus+1 & ) a view to mak+ x r m intelligible by an easy in/ance ( x1 ! foll[+ is recomm5d$4 ,x is ( no use m]ely read+ x1 ! ?+ has to be tri$1 & aft] two or ?ree trials x w be "t en\gh to say :e!r ! p>ticul> individual f9ds x ( value4 ,?us3-- ,sit /raight 9 any *air ) a back to x4 ,close ! eyes & draw a long1 sl[ brea? 91 gradually lift+ up ! head1 & ?9k+ z f> z may be ( no?+ :atev]4 ,!n brea! sl[ly out1 lett+ ! head drop =w>ds & ! body & sp9e b5d =w>ds1 till ! :ole attitude is t ( some?+ brok5 or lifeless4 ,repeat4 ,n[ ?is may s\nd l a mean+less =mula to any :o h nev] tri$ x4 ,b ! fact rema9s t _m :o h1 f9d--:e!r x is ! imag9ation t tells !m s1 or n--t !y ga9 m recup]ation f a c\ple ( m9utes ( ?is1 ?an !y possibly c\ld 9 ! same "t-limit ( m]e re/ or sleep4 ,! reason is n f> too seek3 9 sleep & 9 re/ ! muscles c]ta9ly d re/1 b is x n m ?an possible t a muscle bidd5 by ! w to re/1 re/s f> m completely8 ,c]ta9ly ea* ( ! pres5t writ]s1 if1 = in/ance1 he is ?or\ghly tir$1 & by ! exig5cies ( life he has to d some?+ else 9 ?ree m9utes by ! clock1 does n attempt to lie d[n or g to sleep = ?ree m9utes1 :i* he c easily d1 b has f\nd by exp]i5ce t volunt>y & int5tional relaxation l ?is1 dictat$ by ! w1 is f> m fre%5+ ?an ei!r re/ or sleep4 ,at any rate he s believes x is1 t ! illusion is complete4 ,! fact ( say+ to ! muscles1 8,i w re/10 is inde$ m imm$iately productive ( refre%m5t ?an passive re/4 ,?is may s\nd fanta/ic1 b to take a l>g] in/ance1 h[ (t5 has x happ5$ t a pati5t 9 "s s]i\s fev]1 :5 exhau/ion is ! foe to be dread$1 has pull$ ?r\gh by an ex]cise ( w1 by mak+ an ef=t1 :]eas if he _h la9 passive--9 ! natural condition = recov]y--he w\ld c]ta9ly h di$8 ,!re are few doctors :o w\ld n endorse ?is4 ,& volunt>y relaxation1 9 ! same way1 is ! rem$y = mild] exhau/ion1 especially :5 ano!r bus9ess has to be gone ab\t almo/ imm$iately4 ,to "s1 ! note 8quack0 w s\nd "h4 ,b 8quack0 is wor? try+1 if x c d no h>m4 ,! same ex]cise--"o ( ! pres5t writ]s has n p]sonally f\nd x s successful--may be tri$ /&+1 or 9 a m elaborate =m1 x c be tri$ ly+4 ,f a kneel+ position on ! floor1 ) ! head =w>d on ! *e/1 & ! sp9e relax$1 "o sl[ly1 b ) ! vivid idea ( re/ 9 "o's m9d1 crumbles d[n to a ly+ position1 ev5tually re/+ on ! back1 ) legs & arms out/ret*$ & sep>ate4 ,! brea?+ mu/ be full1 sl[1 & rhy?mical4 ,!n aft] a m9ute or two "o rises v quietly4 ,or1 aga91 relaxation 9 a mild] =m c h>dly fail to be useful to ev]ybody1 & _m p practise x unconsci\sly4 ,! commone/ =m :i* is kn[n to ev]yone is /ret*+ at ! end ( "w1 & = a few seconds aft]w>ds rema9+ utt]ly relax$4 ,no "o has ev] /ret*$--we boldly ass]t ?is--)\t ! subsequ5t relaxation1 :i*1 q ap>t f ! relief ( a cramp$ position t /ret*+ gives1 gives re/ to ! body4 ,simil>ly1 also1 e s$5t>y bra9-work] w f9d t he works be/ :5 he is mo/ unconsci\s ( 8 body1 :5 ! en]gy :i* w\ld be employ$ 9 brac+ limbs is left unoccupi$ = ! bra9 to make use (4 ,m]e /illness is ( c\rse n at all ! same ?+1 = /illness may g ) rigid /iffness4 ,b ! po9t ( relaxation is t dur+ "w e muscle t is n employ$ 9 t "w %\ld h no?+ :atev] to d1 & t aft] "w no muscle %\ld h any?+ to d if ! "w has be5 physical1 & if m5tal t ! bra9 %\ld be empty4 ,true ! w has to say1 8,holiday = all1 holiday = all10 because all re/ bett] s2 b no m4 ,! en]gy ( ! :ole frame is devot$ to re/4 ,9 ! same way1 j z :5 ! bra9 be>s ! /ress ( ex]tion1 ! body %\ld be completely relax$1 s :5 "o "p ( ! body1 ! arms or legs1 = in/ance1 are actively employ$1 & above all :5 /orage ( en]gy may be useful1 ! re/ ( ! body n want$ %\ld be tra9$ to give no tr\ble1 n to require ! usage ( en]gy4 ,innum]able in/ances ( ! tru? ( ?is pres5t !mselves1 = 9 a?letics 8res]ve10 8quietness ( action10 all imply ! unconsci\s /orage ( en]gy4 ,=ce employ$ is en]gy gone1 & ! less unnecess>y en]gy "o sp5ds1 ! m !re is left = endurance4 ,look at a practis$ racket play] & "o :o does n "k h[ to husb& himself6 ,! "o takes two quiet /eps & is 9 easy "t1 ! o!r ru%es to ! corn]1 is !re be=e !re is any ne$1 & has to make a call on 8 muscles to *eck himself4 ,result1 "o has exp5d$ no en]gy1 practically speak+1 9 gett+ !re1 ! o!r has p>t$ ) en]gy twice1 once to />t ) viol5ce1 once to *eck himself ) viol5ce4 ,?is repeat$ twice a m9ute = half-an h\r w leave "o fre%1 ! o!r beat54 ,"h we h an in/ance ( int5tional sp>+1 a ?+ relat$ to relaxation1 = bo? are an economy ( =ce4 ,& 9 ?is body ( ours1 s 8fe>fully & wond]fully made10 s]vant z x is or %\ld be to ! w1 a consci\s comm& is f> m b9d+ ?an a laiss] all]4 ,a man ) a sev]e heada*e may be unable to g to sleep 9 ! ord9>y c\rse1 b let him le>n to "k & practise ! use ( ! huge p[] ( w t is ly+ *iefly dormant )9 him1 & he w n only be able to get on satisfactorily ) 8 "w1 :i* w\ld be impossible if he paus$ to ?9k h[ 8 head hurt1 b he w easily be able to g to sleep4 ,he c\ld1 & ! ord9>y man c1 if he tries1 induce by practice bo? en]gy & passivity4 ,b !re are 8foes ( its own h\sehold0 ev5 "h1 z 9 ,veget>ianism & ,teetotalism4 ,& ! he>?-abid+ foe ( ! p[] ( ! w is ,*ri/ian ,sci5ce4 ,?is /range sect holds t all ailm5ts are imag9>y1 & t s9ce !re is no matt]1 !re is no su* ?+ z a brok5 leg1 because !re is no leg4 ,?is is futile1 & ! answ] inconte/ably is t !re mu/ be legs because !y c be brok54 ,b ! subject is n wor? discussion4 ,aga91 to sum up3-- 7i47 ,to mean to d a ?+ is productive ( bett] results ?an to let ! ?+ happ54 7ii47 ,!re=e1 let y\r w int5d re/1 & y w get re/ m effectively ?an by ly+ d[n4 7iii47 ,y d n tire ! w by us+ x4 ,on ! contr>y1 x is only by its use t x c get /rong4 7iv47 ,!re are two ?+s t weak5 ! w3 ! fir/ is n us+ x1 ! second is n obey+ x4 ,,*apt] ,,viii4 ,,! ,,influ5ce ,,( ,,tra9+ ,,on ,,m9d ,,& ,,morals4 ,x is impossible to make ! simple/ movem5t ( any k9d )\t ! consci\s or unconsci\s direction ( ! m9d1 s inextricably are ! two b\nd up toge!r2 & f ! e>lie/ times physicians1 bo? spiritual1 m5tal & physical1 h kn[n t ! s\l c be rea*$ ?r\gh ! 8subtle gateways ( ! body40 ,?is aspect ( tra9+1 ! importance1 t is1 ( ! cleanly heal? ( ! body1 & its prompt & unrebelli\s ob$i5ce to ! w1 :i* is conc]n$ ) ?is "q1 has be5 allud$ to be=e1 & is dealt ) m fully "h4 ,9 ! *apt] on ex]cises we insi/$ t bo? = _! direct use 9 a?letics1 & = _! f> great] significance 9 life1 ! spe$ & promptitude ( ! body's ob$i5ce 0 an atta9m5t ( great value1 = ?us ! m9d has at its call a quick ready s]vant to d its err&s1 in/ead ( a sl[ loit]]4 ,we saw1 also1 t ^! ex]cises1 :ile !y are 9 progress1 necessitate /rict att5tion1 :i* we may n[ add %\ld be consci\sly appli$1 z le>nt !re1 to o!r pursuits4 ,let1 = in/ance1 ! man :o has accu/om$ himself by ?is drill1 = s we may call x1 to att5d ) conc5trat$ att5tion to ^! simple actions ( ! body1 apply t attitude ( m9d :i* is n[ famili> to him to o!r tasks4 ,let u say he has be=e him a t$i\s piece ( "w1 :i* at ! same "t requires m9ute att5tion4 ,let him1 !n1 put himself into t frame ( m9d 7he rememb]s x q well7 ) :i* he p]=ms 8 ex]cises4 ,_m p h>dly "k :at real att5tion means3 !re is no bett] way to tea* x ?an to make rapid & correct movem5ts1 :i* _c be made )\t x4 ,9 ! same way1 also1 ^! ex]cises give ! habit ( control4 ,a man :o has br\ght m9d & body into ! relation ( ma/] & will+ s]vant1 ev5 9 s elem5t>y a matt] z ?is1 is go+ on ! "r road to tea* himself control 9 ! l>ge/ *oices & difficulties4 ,s1 too1 9 o!r po9ts ( tra9+3 a man :o has made himself able to drop smok+1 or ab/a9 f /imulants1 or f c]ta9 sorts ( food :i* he likes1 b :i* 8 reason tells him are bad = him1 has n improv$ 8 p[] ( self-control 9 t po9t only1 b has begun1 at any rate1 to =m a habit ( x2 & ! ex]cise ( self-control1 9 "o po9t only1 w make 8 p[] ( control /rong] all r\nd1 9 ea* & e case :]e 8 reason sugge/s control to him4 ,x is "h1 z a tonic to ! m9d1 t tra9+ ( "s sort1 ap>t f all its o!r uses1 is recomm5d$ to ev]ybody2 n tra9+ = "s special ev5t1 :i*1 z soon z ! ev5t has come (f is dropp$1 b a daily & cont9ual obs]vance ( c]ta9 rules ( heal?1 a daily practise ( ex]tion ( w & ob$i5ce ( body4#ab ,aga91 ! heal? ( ! body contributes directly to ! p[] & /r5g? ( ! m9d4 ,"w1 :i* is irksome & comp>atively badly done by a man :o1 = any cause1 dige/ive or o!rwise1 is 9 only mod]ate heal?1 w be done by ! same man ) ze/ & f> bett] results if he is 9 good heal?4 ,also1 ! m9d is able to accompli% n only bett] "w b m "w1 :5 ! :ole sy/em is n laid "u a g5]al tax to repair & make well any enfeebl$ or clogg$ organ4 ,a s+le ru/y jo9t1 a badly fitt+ valve 9 an eng9e1 makes ! :ole run less smoo?ly ?an x %\ld1 & also implies a wa/e ( en]gy4 ,body & m9d toge!r1 work+ 9 co-op]ation z !y always mu/1 are a close p>allel to ?is4 ,! "o _c possibly be at its be/ unless ! o!r is 9 heal?4 ,rightful activity 9 ! "o /imulates activity 9 ! o!r1 j z artificial /imulants1 su* z spirits to ! body1 induce a m5tal activity 9 all respects l ! physical "o1 tempor>y 9 "* & foll[$ by reaction4 ,b ! habit ( briskness1 ( activity1 ( quick decision1 is a ?+ fully z mu* m5tal z x is bodily2 ! two are insep>able1 &1 !re=e1 9 ! tra9+ ( ! body1 ! qualities :i* we %\ld aim to acquire are ^? :i* are m5tally desirable4 ,"o man's m9d may1 x is true1 be naturally a mu* less f9e in/rum5t on its own level ?an 8 body1 & mu* less easily tra9$1 b ! self-control1 ! al]tness1 ! habit ( spe$1 :i* su* tra9+ z we h sket*$ out gives1 w directly & inevitably affect 8 m9d4 ,x may /ill be sl[ & labori\s 9 its work+s1 b x w\ld o!rwise h be5 sl[]4 ,also1 :atev] "w x does x does bett]1 because x is n clogg$1 h9d]$1 & di/ract$ by an unheal?y body4 ,n[ ?is int]weav+ ( m9d & body is s complex1 s closely knit1 t x w\ld p]haps be beyond ! sph]e ( safety to say t ! knitt+ toge!r ( ! body & t )9 u :i* is ! spr+ ( moral1 n intellectual qualities1 ! s\l 9 fact1 is clos] ?an t ( ! m9d & body4 ,9 any case1 ! int]dep5d5ce ( body on s\l1 ( s\l on body1 & ( bo? on ! m9d is practically complete1 & ?is human tr9ity makes up man4 ,!re is no heal?ful habit ( body :i* does n directly ex]cise a heal?ful influ5ce on ! s\l1 no h>mful habit :i* does n hurt x4 ,! body s9s1 & 9 its secret place ! s\l sick5s4 ,f ! o!r side1 also1 a high moral /&>d infallibly leads ! body to adopt heal?y habits1 a l[ moral /&>d suff]s x to drift into physical crime & degradation4 ,n[ city life1 especially to anyone :o has be5 accu/om$ to h a good deal ( ex]cise )\t a modification ( ! food & /imulants he may take )\t hurt 9 a m active c\ntry life1 is apt to put ! body into a /ate :i* r5d]s x p>ticul>ly liable to all k9ds ( moral attack4 ,! life is l>gely s$5t>y1 & 9 consequ5ce a great deal ( physical vig\r 9 "y m51 :i* w\ld 9 ! c\ntry be naturally & heal?ily exp5d$ 9 games & ex]cise = ! upp] classes1 9 manual lab\r = ! l[]1 rema9s unus$1 &1 except to ^? ( /rong moral pr9ciple1 is a dang]\s ?+4 ,aga91 )\t modification ( diet to suit ! circum/ances1 mo/ p eat m /imulat+ food ?an !y require1 &1 z a natural sequ5ce1 dr9k m /imulat+ & intoxicat+ dr9ks ?an are good = !m4 ,?is1 9 itself1 is ano!r excit+ cause to ! passions4 ,to ex]cise self-control "u ^! circum/ances is a laudable & a difficult ?+2 b a f> simpl] rem$y lies to h&--namely1 9 n lett+ ^! circum/ances exi/1 by delib]ately tak+ less /imulant & delib]ately /9t+ oneself 9 ! matt] ( food1 or giv+ a fair trial to ! simpl] foods spok5 ( be=e1 :i* w be f\nd to be f> less excit+1 ?\gh q z n\ri%+4 ,!re are _m m5 :o are capable1 z f> z w p[] goes1 ( limit+ !mselves 9 ?is mann]1 :o1 if !y d n limit !mselves1 become ne>ly helpless 9 ! grip ( _! temp]am5t4 ,= a life ( s5sual indulg5ce1 to put x on ! l[e/ gr\nds1 is bad = ! body & ! m9d2 s5sual ?\ght ev5 becomes a habit z h>d to get rid ( z any morphia habit1 & = _m to try to rid !mselves ( x1 :ile !y cont9ue to keep _! bodies 9 a p]man5t /ate ( excitability ow+ to ov]mu* food & /imulant1 w\ld be l attempt+ to cure ! morphia habit1 & yet cont9ually go+ ab\t ) a phial ( x 9 ! pocket4 ,& no?+1 aga9 putt+ ! "q on l[ gr\nds1 is s bad = ! n]ves z to be incessantly desir+ & dwell+ 9 ?\ght ^u a c]ta9 ?+1 & incessantly refus+ to gratify ! desire4 ,we d n1 ( c\rse1 mean t x w\ld be bett] to gratify x1' b t x is bett] to take hold ( x by ! root1 n m]ely p9* ! /em1 &1 z f> z possible1 get rid ( ! desire4 ,= !re are c]ta9 temptations1 & impurity is "o1 :i* are n safe to fight consci\sly1 s9ce to approa* !m ev5 9 ?\ght means to be seiz$1 z x 71 by ! t5tacles ( "s inf]nal cuttlefi%4 ,d n s*ool y\rself to fight !m2 s*ool y\rself to run away f !m4 ,int]e/ y\rself 9 o!r ?+s1 tire y\rself physically1 &1 above all1 d n indulge 9 /imulants ( food & dr9k1 :i*1 h[ev] innoc5t !y may be 9 !mselves1 pr$ispose1 by ! v feel+ ( vig\r !y give1 to ?+s :i* are n innoc5t4 ,x is n only ! sudd5ness & almo/ ov]:elm+ =ce ( physical temptation to "s natures :i* con/itutes _! only dang]1 x is ! gradual1 h>dly obs]vable nature ( ! effect ( su* indulg5ce4 ,= ye>s1 x is no use d5y+ x1 a man's m5tal & bodily heal? may cont9ue1 z f> z "o c see1 absolutely unimpair$ by su* excesses4 ,! greate/ h>m is done by prea*]s1 s*oolma/]s1 & o!rs :o w>n boys t su* habits w lead to imm$iate decay ( ! m5tal & physical p[]s1 & e>ly dea?4 ,! boy may be fright5$ = a "t1 b if ?is is ! only prev5tive t keeps him back1 8 fright w we> (f1 & he w f9d by exp]i5ce t no su* effect1 z 0 pr$ict$1 foll[s4 ,he w1 !re=e1 probably conclude t !re is no ill-effect4 ,he w1 also1 assur$ly meet m5 :o tell him t su* practises are good = ! heal?4 ,a great] fallacy 0 nev] inv5t$ by ! devil himself4 ,!re is no tru? :atev] 9 x4 ,b :at 8 tea*] ought to h taught him 0 t su* practices are ! cause ( m5tal & physical decay 9 ?\s&s1 ?\gh n imm$iately1 t to yield to su* temptations is = ev]yone to become less able to resi/ !m1 & t by p]fectly simple rules 9 ! use ( wat]1 9 ! limit+ ( food especially1 = in/ance1 late 9 ! ev5+ ! =ce ( su* temptations becomes inf9itely less4 ,_m p1 no d\bt1 w say t ?is is a l[ gr\nd on :i* to build up high motives4 ,x is = t v reason1 s9ce x w appeal to ^? to :om high motives w\ld n appeal1 t x is s extremely useful4 ,?us x w appeal to _m to "k t at ! age1 let u say1 ( fifty1 a man :o has liv$ purely is1 almo/ )\t exception1 a /rong] & m vigor\s p]son1 m capable ( "w & also ( enjoym5t ?an "o :o1 9 e>ly manhood has1 ?\gh possibly = a few mon?s or weeks only1 behav$ l a m]e #8brute bea/4' ,x is 9 ?is connection t we /rongly advocate ! introduction into ,london & o!r big t[ns ( ^? ev5+ clubs = ex]cise1 :i* h be5 tri$ ) great success 9 ,am]ica4 ,!re are boys' & m5's clubs 9 enorm\s numb]s 9 ,london1 & admirable ?+s !y are1 b we "k ( few :]e billi>ds is n1 p]haps1 ! mo/ viol5t =m ( ex]cise provid$4 ,:at is want$ is a numb] ( tall build+s built ) _m floors1 :]e1 = a mod]ate subscription1 t class ( "y man :o n[ sp5ds 8 ev5+s 9 ! prom5ade ( ! music halls1 or 9 aimless 7p]haps x w\ld be bett] if !y 7 aimless7 /rolls up & d[n ,piccadilly ) n infrequ5t visits to ! public h\se1 c\ld get an h\r's viol5t ex]cise 9 box+1 f5c+1 or gymna/ics4 ,we fully believe t ?is class1 z a :ole1 w\ld enjoy su* an ev5+ f> m ?an ! ev5+s !y are n[ accu/om$ to sp5d2 t x w\ld be inf9itely bett] = !m 9 body1 m9d & s\l alike1 n ev5 ! flabbie/ morali/ w\ld be dispos$ to d5y4 ,z x is1 a "y man gets away f 8 "w1 say at five or s1 & :at 9 heav5's "n is ! poor vigor\s ?+ to d ) ! h\rs t divide him f 8 natural b$time8#ac ,x is out ( ! "q to expect t he %\ld sit 9 8 room & read a book2 he has be5 at "w all day2 8 body t+les = div]sion4 ,out he goes1 if he is human at all4 ,9 ! g5]al way !re are two places op5 to him1 ! public-h\se or ! /reets4 ,!re 8 vig\r f9ds fur!r /imulus1 or unhappily1 its satisfaction4 ,t !re are1 z we h said1 _m clubs = su* p is p]fectly true1 b pap]s1 draughts1 *ess 7& we suppose n[ p+pong71 are n ! sort ( ?+ t is ne$$ to "w (f ! pot5tial viol5ce ( ! body4 ,:at is want$ is viol5t ex]cise4#ad ,t su* in/itutions w\ld be enorm\sly popul> ) ! class ( :i* we speak1 ^?1 9 fact1 = :om m exp5sive clubs are utt]ly out ( ! "q1 is1 we ?9k1 beyond d\bt1 & f9ancially1 we believe1 t !y c\ld q easily be made to pay4 ,x w\ld1 ( c\rse1 be out ( place to discuss ?is "h1 b x is wor? not+ t :]e su* clubs h be5 tri$ 9 ,bo/on & else:]e1 !y h prov$ successful4 ,x is ^! ev5+ h\rs :i* are ! dang]\s "t4 ,purposeless loaf+ 9 ! /reets1 ?\gh ent]ta9+ en\gh1 is n suffici5t = a vigor\s "y body1 :i* has be5 p5t all day at "w2 :ile loaf+ ) purpose1 we may say1 is n good = anybody1 yet x is to loaf+ ) purpose t purposeless loaf+ naturally leads4 ,purposeless loaf+ is innoc5t en\gh1 b1 to use ! morphia simile aga91 x is z if ! suff]] f ! morphia habit took a bottle ( morphia & cont9u$ to f+] x1 a highly dang]\s p]=mance2 & we d n believe t ! class :i* loafs 9 ! /reets1 anyh[ ! be/ ( !m1 loaf because !y pref] x to "s suitable employm5t = _! body1 b because no suitable employm5t = _! body1 is accessible to !m4 ,! bulk ( !m w\ld va/ly pref] some?+ diff]5t1 & ! eag]ness ) :i* !y w\ld embrace bodily ex]cise may be ga!r$ f ! cr[ds on ! ,s]p5t9e & wat]s ( ! p>k if skat+ is possible4 ,! !atre e night is1 ( c\rse1 z hopelessly out ( _! means1 z x w\ld be to belong to ,pr9ce's or ,"l's1 b ) :at pati5ce & 9 :at numb]s d ! cr[ds wait at ! pit door4 ,! middle classes ( ,engl&1 we believe1 are n naturally s5sual1 b1 z x is1 dur+ j ^? h\rs 9 ! day :5 !y are at leisure1 !re is no?+ :atev] = !m to d1 except loaf1 till loaf+ becomes a habit1 & f be+ an innoc5t "o passes into ! ,devil's c>e1 :o has made ! ,london /reets :at !y are1 d[n ! mo/ popul\s ( :i*1 ,piccadilly1 ! ,/r&1 etc41 no man w\ld will+ly take 8 si/] at night4 ,x is t[>ds ?is removal ( causes t pr$ispose t[>ds ill-heal? 9 ! moral sph]e1 ill-heal? z %[n by a lack ( en]gy1 promptitude1 p[] ( "w & endurance 9 ! m9d1 t ! tra9+ ( ! body1 z we h attempt$ to outl9e x1 is l>gely & unceas+ly devot$4 ,heal?1 z we und]/& x1 ! condition1 t is to say1 n ( ! ord9>y man :o consid]s he is 8well en\gh10 b t high] heal? :i* is ! result ( tra9+ ! body to quickness1 en]gy1 & s to /r5g?1 :i* implies an ob$i5ce to ! reason 9 matt]s ( food & /imulants1 directly b5efits a man's moral & m5tal life4 ,! body 8is 9 subjection02 x obeys ) less /ruggle ! dictates ( ! non-mat]ial "p ( man1 & x obta9s 9 itself a great] resi/ive p[] to temptations ( laz9ess or lu/1 j z x obta9s a great] resi/ive p[] to its own purely physical enemies ( cold or fatigue4 ,x is 9 ?is respect1 !re=e1 7a f> high] consid]ation ?an m]e physical fitness71 t we put =w>d a sy/em ( tra9+ t w be likely to ensure su* results1 & t consequ5tly we reg>d ! ob$i5ce to laws ( bodily heal?1 & means ( physical fitness1 z p>tak+ ( ! nature ( duty4 ,& ?is fur!r3 x is cle>ly accept$ z man's duty t he %\ld keep 8 m9d & 8 morals 9 ! highe/ & be/ possible /ate2 b see+ h[ intimately bo? ^! are knit ) 8 body s t none c act )\t ! o!r1 ! s\l s9n+ ?r\gh ! body1 ! m9d dictat+ e movem5t1 is x reasonable to suppose t a correspond+ duty is n laid on man ) reg>d to ! heal? ( 8 body8 ,is x n1 9 fact1 directly 8 duty to keep 8 body1 z well z 8 s\l & m9d1 9 its highe/ & be/ possible /ate8 ,no d\bt compromises h (t5 to be made2 a man1 9 ord] to d 8 "w1 may be oblig$ to disreg>d c]ta9 rules :i* ! heal? ( 8 body requires %\ld be kept4 ,b sav+ ?is1 !re seems to u to be a cle> duty ) reg>d to physical heal?1 q ap>t f ! advantage :i* physical heal? w br+ to 8 m9d & morals4 ,?is wond]ful ma*9e is a s]vant1 no d\bt1 ( ! m9d1 b %all ! ma/] keep x1 s to speak1 9 an insanit>y attic1 & pay no reg>d to its heal?8 ,! compromises also1 :i* we h j spok5 (1 w be r>] if ! body is well1 s9ce x w be m capable ( be>+ fatigue & unreasonable h\rs ( "w4 ,! simple1 b unsw]v+ pr9ciples on :i* morals are bas$1 ! highe/ developm5t ( ! m9d1 ! utmo/ heal? ( ! body3 ^! ?+s1 & no?+ %ort ( !m1 are ! results ( ideal tra9+4 ,,*apt] ,,ix4 ,,tra9+ ,,= ,,special ,,ev5ts4 ,! excuse = ?is *apt] 9 a book writt5 7z set =?71 n = ! a?lete prim>ily1 b = ! av]age man1 :o is hopelessly incapable ( prom95ce or great excell5ce 9 any "o bran* ( a?letics1 lies 9 ! fact t su* a va/ numb] ( p n[adays play games1 & are s anxi\s on c]ta9 days to d _! be/ at !m 9 "s competition1 t q a fair p]c5tage ( read]s w1 x is hop$1 pick up a h9t or two :i* may s]ve !m 9 good /ead at t try+ mom5t :5 !y are ab\t to drive a ball f ! fir/ tee on "s m$al day2 ab\t to /ep out on to ! gl>+ prom95ce ( a lawn-t5nis c\rt2 ab\t to g 9 7fif? wicket d[n7 :5 a rot has app>5tly set 92 or1 may be1 to play a prelim9>y tie 9 ! ,city & ,suburban ,p+-pong ,h&icap4 ,= x is at ^! cold & %udd]+ mom5ts1 :i* no "o c hope to meet ) m ?an /olidity1 t "o ne$s to h all "o's wits ab\t "o1 to be able to keep "o's n]ve1 & to h "o's /rong po9ts at "o's f+]s' ends1 & "o's weak po9ts 7we all h ^!1 & ! bett] "o gr[s at any p>ticul> sport1 ! m gl>+ !y seem proportionately to become7 anyh[ passably def5d$4 ,at "o m9ute1 or less1 f n[ x may be t y\r weak po9t w be attack$2 y\r drive may l& y a full iron %ot f ! gre51 a /roke y p>ticul>ly dete/2 y may h a scurry aft] a cross-c\rt return2 y may h a york] on ! leg /ump4 ,9 all su*1 ! important ?+ is1 n only to be prep>$ = !m n[1 b to h be5 prep>$ = !m s long be=e t ! prep>ation has become a habit4 ,su* /rokes may /ill be y\r weak po9t1 b y w meet ! em]g5cies calmly4 ,& to meet any em]g5cy calmly is 9 itself a fav\rable def5ce1 = y w !n no long] be flurri$4 ,n[ 9 any game1 :5 y h to meet a def9ite attack ( an oppon5t--?is necessity does n apply to a game l golf1 or croquet1 or billi>ds1 s9ce 9 su* games y h to d ! be/ y c y\rself1 )\t fe> ( active opposition--!re is a gold5 rule1 :i* has nev] be5 en\gh insi/$ on1 & x is ! rule t lies at ! base ( all we h said ab\t tra9+ g5]ally1 z appli$ to games4 ,practice is at ! root ( x1 & ! object is to get s famili> ) ! /roke dictat$ by ! exig5cies ( ! mom5t1 t x is practically automatic4#ae ,t is to say1 z soon z ! attack 7y\r oppon5t's return1 or ! b[l]'s ball7 is com+1 y w1 ) ! lea/ possible exp5diture ( en]gy1 recognise x1 get into ! position to meet x1 & h ! /roke ready4 ,= in/ance1 if ! game is lawn-t5nis1 y w see t a drive into ! left-h& corn] ( ! c\rt is probable1 & be=e y h really =mulat$ ?is to y\rself consci\sly1 y %\ld be half-way !re1 n vaguely1 b ready = ! attack4 ,y\r body %\ld h mov$ almo/ automatically1 & ?us y\r att5tion & w-p[] is res]v$ = notic+ y\r oppon5t4 ,he may *ange 8 m9d at ! la/ second 7y c nev] tell ab\t oppon5ts71 & in/ead ( driv+ into ! left-h& corn] he may lob g5tly ov] ! net into ! "r-h& c\rt4 ,?us y\r att5tion1 :i* w\ld--_h y n cultivat$ a sort ( correct automatonism--h be5 us$ up 9 gett+ into ! left-h& corn]1 w be free to obs]ve 8 *ange ( tactics1 & ! result is t y w be f> m ready = 8 new attack ?an y w\ld h be51 if all y\r att5tion _h be5 tak5 up 9 gett+ into position y\rself4 ,?is v]bose illu/ration is necess>y to expla9 a ?+ t is (t5 ov]look$--namely1 ! necessity ( obs]v+ y\r oppon5t2 & ! m automatic y\r own prep>ations are1 & ! m in/9ctively ! body works1#af ! m att5tion y h at y\r disposal4 ,x foll[s1 z a coroll>y1 t ! less tr\ble y h to take to meet ! actual attack1 ! m y c conc5trate y\r m9d on y\r oppon5t4 ,! eye %\ld s5d to ! bra9 ! message--8,york] on ! leg /ump10 or :atev] x may be--& ) ! lea/ possible exp5diture ( =ce1 ei!r ( muscle or n]ve1 ! attack %\ld be met4 ,! m ! movem5ts ( ! body are automatic1 ! less y w exhau/ y\rself4 ,?is1 9 a h>d-f\ght game ( racquets1 = in/ance1 is an incalculable advantage4 ,b 9 ord] to ensure ?is automatic movem5t !re is "o ?+ absolutely ess5tial1 & t is n practice m]ely1 b correct practice & swift practice4 ,& correct swift practice implies n only mu* repetition1 b conc5tration ( m9d4 ,if y p]=m a new movem5t a hundr$ times1 let u say1 )\t ?\ght1 x may be done correctly1 b x _c be done1 if correctly1 swiftly4 ,correctness is ! fir/ ess5tial1 z we said 9 ! *apt] on ex]cise1 & always ess5tial2 ! swiftness 9 execution comes ma9ly ) practice2 s also does ! automatic p]=mance ( ! correct movem5t4 ,b x is a v easy ?+ to lose correctness z ! spe$ increases1 & ) a view to "r ?is we h recomm5d$--aft] ! movem5t has be5 completely und]/ood1 & le>n$ 9 "s cases "p by "p--practice be=e a glass4 ,?is1 !n1 is ! fir/ ess5tial--namely1 to h practis$ "o's weak po9ts till1 ?\gh !y are /ill p]haps weak1 !y are p]=m$ ) ! m9imum possible ( consci\s ?\ght1 s t "o's att5tion1 z f> z may be1 is free to obs]ve ! oppon5t4 ,= a long "t be=e ! mat* cont9ually practise y\r weak po9ts1 till !y become1 if n satisfactory1 at any rate fairly easy1 & give to y\r /rong po9ts only t am\nt ( practice :i* w s]ve to keep !m 9 repair1 s to speak4 ,at ! "t ( ! ev5t1 ( c\rse1 y w use !m z mu* z y possibly c1 & at ! same "t give y\r oppon5t z few *ances z possible ( attack+ y\r weaknesses4 ,& ! k t y h a passable def5ce = su* weaknesses1 & c use x ) mod]ate ease1 w va/ly increase y\r measure ( confid5ce1 :]eas ! k t 9 "s "o po9t or s y are ne>ly def5celess w\ld cramp & worry y ?r\gh\t ! set4 ,aga91 s9ce 9 _m cases correctness ( /rik+ lies betwe5 two opposite faults1 x is (t5 useful to practise delib]ately ! fault :i* is opposite to y\r besett+ s94 ,if1 = in/ance1 y d n use y\r wri/ en\gh 9 a c]ta9 /roke1 practise us+ x f> m ?an is 9 ! lea/ advisable2 if1 on ! o!r h&1 y use x too mu*1 n giv+ ! =e>m1 = in/ance1 its %>e 9 ! /roke1 practise ! /roke ) ! =e>m alone1 keep+ ! wri/ rigid1 & y w (t5 f9d t y ?us atta9 correctness m quickly ?an if y _h practis$ correctness4 ,! longe/ way r\nd1 9 fact1 is "h ! %orte/ way home4 ,x is a great fallacy1 z we h said be=e1 to suppose t m]e practice makes p]fect4 ,in/ead ( improv+1 y may be m]ely +ra9+ an exi/+ fault2 or1 aga91 practice )\t briskness & )\t full att5tion giv5 is only practice 9 sluggi%ness1 & confirms & /r5g!ns want ( conc5tration4 ,?us x is always bett]1 if possible1 to practise 9 %ort spells1 & nev] g on if y f9d y\r att5tion irresi/ibly flags2 = n only is su* practice no good1 b x enc\rages slack p]=mance4 ,?is inability to att5d1 :i* besets almo/ ev]yone = a long or %ort p]iod dur+ a c\rse ( tra9+1 & is ! ar*-enemy to progress1 is (t5 ! result ( fatigue1 g5u9e tir$ness ( muscles or n]ves2 ! eye times a /roke incorrectly1 or ! ov]work$ muscles are sl[ to respond4 ,n[ ?is condition %\ld h be5 avoid$2 & mo/ p :o h suff]$ f x are p]fectly aw>e t ye/]day1 or two days ago1 !y w5t on ) _! practice :5 some?+1 eye1 muscle1 or n]ve1 di/9ctly told !m3 8,we h _h en\gh40 ,h[ev]1 "h ! condition is n[1 & !re is only "o rem$y--re/4 ,x is a bore1 b x is y\r own fault4 ,?is g5u9e tir$ness mu/ n be conf\nd$ ) a symptom :i* c]ta9ly x closely resembles 9 its effects1 b :i* appe>s to u to be really diff]5t1 & may be treat$ ) success by an opposite me?od3 ! symptom kn[n z /al5ess4 ,"o is n consci\s 9 any way ( fatigue1 ! practice may easily h n be5 at all excessive1 yet = ! "t all briskness is lo/4 ,n[ ?\gh re/ is recomm5d$ by _m z a rem$y = /al5ess1 ! opposite treatm5t--namely1 cont9uance1 if n increase ( "w--is wor? a trial2 & if "o /eadily & p]sev]+ly plays ?r\gh an attack ( /al5ess1 "o usually em]ges f x bett] ?an :5 "o w5t 94 ,x is a po9t on :i* tra9]s disagree1 "s recomm5d+1 z we h said1 an emolli5t treatm5t--namely1 re/2 o!rs a tonic4 ,b above all1 if y decide1 rightly z we ?9k1 to play ?r\gh y\r /al5ess1 play ) all ! conc5tration & briskness y are capable (1 & d n lay ! f\ndations ( a habit ( slackness4 ,y\r be/ ef=ts1 x is true1 w produce deplorable results2 b if y c h>d5 y\r resolution to c>e no?+ ab\t ! results1 & hamm] /eadfa/ly along1 an object ( pity to m5 & angels1 y w probably be ! bett] = x4 ,b if y\r resolution breaks d[n1 & y relax f ! poor be/ /ill possible to y1 /op at once1 = always & always slack practice is worse ?an none4 ,ano!r demon t1 l ! ,prome!an vulture1 te>s at ! vitals ( ! man practis+ = a special ev5t1 or = g5]al improvem5t1 is ! app>5t sl[ness ( ! improvem5t1 & at times its app>5t complete cessation4 ,su* a man1 = in/ance1 ) ! be/ int5tions 9 ! _w w take out a h&ful ( golf-balls to practise1 let u say1 ma%ie %ots on to a gre54 ,! ma%ie is a weakness 9 8 game1 & ! resultant positions ( ! fir/ doz5 %ots _c be cov]$ ) ! traditional table-clo?4 ,! next doz5 p]haps are ev5 less satisfactory1 & at ?is po9t he w be wise to ask a c&id fri5d if he is do+ any?+ wrong2 or1 if ! c&id fri5d is a good play]1 to %[ him half a doz5 %ots4 ,b x is q possible t !re is no obvi\s fault at all--only a g5]al weakness4 ,!n1 hav+ elim9at$ t mo/ dang]\s possibility--namely1 ( practis+ a fault1 let ?is assidu\s g5tleman g on ) 8 practice z long z he is brisk & att5tive1 & let him cont9ue x e day = a week4 ,!n1 & ?is is ! "w ( ! demon allud$ to1 he may hone/ly ?9k t he has n improv$ at all1 & be dispos$ to label ! pr9ciple ( practice to a hot de/9ation4 ,b we solemnly assure him1 if he has ! lea/ aptitude = ! game1 he q c]ta9ly ei!r has improv$1 ?\gh he is n consci\s ( x1 or he has at lea/ by 8 practice made "s necess>y /eps t[>ds improvem5t1 & ?is improvem5t1 :5 x comes1 w probably be m rapid ?an he has ?\ght possible4 ,f be+ a poor p]=m] ) ! ma%ie he w "o day sudd5ly f9d t ! club has arriv$2 t x has %\ld]$ its way ?r\gh ! o!r m$iocre p]=m]s 9 8 bag & n[ /&s pr$om9ant4 ,b two po/ulates are requir$3 7#a7 t he mu/ be capable ( improvem5t1 7#b7 t he practises correctly4 ,n[ ?is s\nds a *e]ful gospel1 & w p]haps n be readily believ$1 especially by ! p]son :o is 9 ! habit ( tell+ "o aft] a foozl$ ma%ie-%ot t he always foozles ) a ma%ie1 & by way ( %[+ h[ p]sev]+ he is1 does n use ! club aga9 ?r\gh\t ! r\nd1 b plays improp]ly ) an iron4 ,& "h x might be rem>k$1 t ?\gh a mat* at golf c]ta9ly does give "o practice x is by no means an ideal =m ( practice1 any m ?an a set ( t5nis is an ideal =m ( practice4 ,inde$1 x is ev5 less ideal2 = at t5nis !re is ! fact t y are play+ aga9/ an attack+ oppon5t1 to obs]ve :om is no small "p ( ! game1 :]eas "o's real enemy at golf is n "o's oppon5t1 b "o's own mi/akes4 ,consequ5tly1 ) ! idea ( w9n+ ! mat* "o /udi\sly avoids su* /rokes z may l& "o 9 su* a position z to require ! use ( a %ot :i* "o kn[s to be weak1 :]eas 9 practice "o %\ld1 in/ead ( avoid+ su* a %ot1 d x a doz5 times & yet ano!r doz54 ,t is practice1 & x is by su* practice alone t ! demon ( despair is exorcis$4 ,ano!r rule :i* applies to practice ( all games is t ! practis] %\ld gradually increase ! sev]ity ( 8 "w1 9 proportion z ! /roke becomes easi] to him1 till1 long be=e 8 mat* comes (f1 he has become accu/om$ 79 games ( attack & def5ce7 to meet a mu* fi]c] attack ?an he is likely to be subject$ to1 & himself to attack ) a f]ocity :i* he w probably n ne$4 ,?is gives him ! com=table feel+ dur+ ! mat* itself t he is play+ )9 8 limits4 ,s1 also1 9 golf-practice1 let him by degrees increase ! difficulties he mu/ cont5d aga9/1 & no long] place ! ball he wi%es to play on to ! gre5 9 z good a lie z possible1 b 9 a r bad "o2 & if 8 bte noir is a hang+ ball1 let him place = himself--aft] 8 initial difficulties are conqu]$--a doz5 balls t hang n badly1 b atroci\sly badly4 ,su* practice z ?is w dim9i% 8 dread ( su* a hang+ ball z he is probably liable to enc\nt]1 j because he has be5 9 ! habit ( play+ inf9itely m poison\s ones4 ,aga91 x is impossible to emphasize too mu* ! value ( ! habit ( sp>+ oneself z f> z possible4 ,y may be pretty c]ta9 t :5 ! ev5t comes (f y w ne$ all ! n]v\s & muscul> =ce at y\r disposal1 & x is well to rememb] t ! am\nt y h is b limit$1 & t al?\gh y h to play z effectively z possible ?r\gh\t1 !re are _m /rokes :i* c be done ) comp>atively little ef=t 9 "o way1 b :i* if done 9 ano!r are exce$+ly tir+4 ,= in/ance1 ! correct tim+ ( a ball at t5nis1 & ! br++ =w>d ! weight ( ! body1 us+ ! l>ge muscle areas to back up ! arm1 w drive a =ce or a boa/ ) great] velocity ?an c\ld h be5 atta9$ by ! arm alone1 :ile ! contribution t[>ds fatigue & exhau/ion ?us entail$ is inf9itely less ?an if ! =e>m & wri/ 7 tax$ to _! utmo/4 ,x is ! bus9ess ( e tra9]1 & s ( e "o1 = ea* man is 8 own tra9] to a f> great] degree ?an anyone else c be1 to develop 8 individuality1 & ?\gh c]ta9 broad rules c be laid d[n ab\t ! wrong way to d a ?+1 & 9 a less degree ! "r way1 mu* %\ld be left to natural aptness & facility4 ,= in/ance1 if a man c easily execute a /roke 9 a c]ta9 way ) good results1 x is impossible to say t su* is n ! "r way = him to d x2 = ! or?odox 8"r way0 may be v difficult to su* a man1 & x is m]e wa/e ( "t = him to acquire x1 if by ano!r me?od he c accompli% ! same ?+ easily4 ,"h ev]yone c f9d out a great deal = himself1 & s9ce facility 9 movem5t is half ! secret ( success1 he %\ld1 if he f9ds a real difficulty 9 execut+ "s /roke 9 ! prescrib$ way1 c>efully look ab\t to see if he has n at 8 comm& "s o!r me?od4 ,x is idle1 = in/ance1 = a %ort1 ?ick-set man to emulate a long loose sw+ at golf2 he might z well practise high jump 9 ord] to be able to deliv] a s]vice at lawn-t5nis f ! height at :i* a tall] man c1 or practise ! 8split10 9 ord] to increase 8 rea*4 ,on ! o!r h&1 he has assur$ly "s advantage 9 8 %ortness t ! long-legg$ man has n2 x is ?is he mu/ grasp & develop4 ,f9ally1 x is probably good = ev]ybody to re/1 if n completely1 at any rate v l>gely1 = a day or two be=e ! ev5t2 = if a man is n fit !n1 x is highly improbable t a day or two m ( sev]e tra9+ & practice w make him fit4 ,on ! o!r h&1 re/--provid$ he does n fret--w l>gely increase 8 fund ( n]v\s =ce1 & 8 muscles already 9 condition w lose n "o atom ( _! briskness by s %ort a repose4 ,aga91 ! dang] ( ov]-tra9+ is f> great] ?an t ( "u-tra9+1 & ! risk ( /al5ess or tir$ness on ! day ( y\r mat* is f> m likely1 &1 if x occurs1 f> m prejudicial to y\r *ances1 ?an ! risk ( n be+ q at conc]t pit*4 ,b if a man frets1 he loses half ! b5efit t ! re/ w\ld give him1 & if he f9ds he inevitably does s1 x is probably bett] t he %\ld soo! 8 jangl$ n]ves by employm5t4 ,yet !re is a great1 if commonly neglect$1 prev5tive aga9/ frett+1 & t is ! reasonable employm5t ( ! bra9 dur+ ! p]iod ( tra9+4 ,!n1 :5 ! re/ be=e ! ev5t comes1 x is easy to f9d di/raction f ! v natural n]v\sness1 9 m5tal pursuits1 :]eas if1 z (t5 happ5s1 ! p]iod ( tra9+ has be5 "o ( inaction = ! bra91 except 9 s f> z ! tra9+ itself 0 conc]n$1 x is extremely difficult1 if n impossible1 to busy ! m9d ) o!r & intellectual occupations4 ,9 fact1 if only = ! sake ( ! tranquil1 n fretful1 re/ ( ! day or two be=e ! ev5t1 x is well wor? :ile1 ?r\gh\t ! p]iod ( tra9+1 to h "s def9ite & int]e/+ piece ( m5tal "w e day4 ,x %\ld n1 ( c\rse1 be v excit+ or v fatigu+1 nor %\ld ! h\rs ( "w be s long t toge!r ) ! physical prep>ation !y produce fatigue2 b no?+ is a great] mi/ake ?an to drop bra9-"w altoge!r1 n only1 z we h said1 = ! sake ( ! re/ be=e ! ev5t1 :i* is practicably impossible unless ! m9d is o!rwise occupi$1 b = ! sake ( ! g5]al flatness & utt] want ( int]e/ 9 ?+s aft] ! day is pass$4 ,= ! m9d gets flabby & 9 ill condition if n us$1 j z ! body does1 :ile its reasonable use ev5 dur+ ! mo/ sev]e physical tra9+ _c1 we believe1 h any ill effect at all on ! body1 = x is n 9 ! nature ( ?+s t x %\ld h2 :ile if x has be5 unus$ = weeks1 x is practically impossible to re/1 z is /rongly recomm5d$1 = a few days be=e ! ev5t1 )\t frett+4 ,!re is a s5t5ce 9 ! ,lat9 gramm>3 8,too mu* confid5ce is wont to be a calamity40 ,?is is no d\bt true1 b x mu/ be rememb]$ t too little confid5ce is c]ta9 to be "o2 & ?\gh to inculcate a frame ( m9d is p]haps a useless task1 yet !re is1 z x 71 a correct attitude = w9n+1 j z a /raight bat is ! correct attitude = a york]1 & x seems 9 ! ma9 to be ?is4 ,nev] despise y\r adv]s>y1 b :oev] he is treat him ) respect4 ,cultivate a belief 9 y\r *ances ( w9n+1 b rememb] t ?\gh y are n beat5 till ! la/ set has be5 f9i%$1 or ! eighte5? hole putt$ into1 yet nei!r is he4 ,husb& y\r res\rces1 unless ?+s are positively desp]ate4 ,& s good luck to y4 ,b if y h bad luck1 rememb] y are a g5tleman1 or1 if y are n1 t y h an excell5t opportunity = mak+ o!r p ?9k s4 ,,*apt] ,x4 ,,rem$ial4 ,we h already spok5 ( ! con/ant ne$ ( light1 9 ord] t ! body may be heal?y1 & h sugge/$ "s simple rules ab\t ! use ( heat1 ei!r 9 ,turki% or ord9>y ba?s4 ,b ^! natural aids to heal? may1 z we h said1 be us$ z directly rem$ial ag5ts 9 case ( disease1 or to correct exi/+ bodily defects4 ,mu* sci5tific inve/igation has lately be5 made into ! heal+ prop]ties ( electric light1 :e!r us$ m]ely z light1 or1 z "s hold1 to put ext]nal electricity into ! body2 & x has be5 f\nd to cure1 n only weakness ( ! sy/em1 act+ z a tonic1 b ev5 su* tub]cul> diseases z lupus4 ,we %\ld n1 h[ev]1 recomm5d anyone to dabble ) electricity1 /ill less to g ?r\gh a c\rse ( treatm5t except "u skill$ m$ical sup]vision1 & ?is treatm5t by electricity comes outside ! scope ( ?is book4 ,massage & rubb+1 h[ev]1 :i* c (t5 be p]=m$ by a man on himself1 are1 = c]ta9 compla9ts1 among ^? simple & excell5t rem$ies :i* c safely be practis$ by anyone4#ag ,9 ! case ( a /ra9$ muscle1 = in/ance1 9 muscul> rheumatism or lumbago1 or :5 ow+ to "s accid5t a man accu/om$ to ex]cise _c get x1 massage & rubb+ are invaluable4 ,9 ! latt] case1 ! massage ought to be ov] ! :ole body1 & s mu/ be p]=m$ by someone else2 b half ! small local injuries :i* _c well be avoid$1 c be greatly alleviat$ by su* means1 :ile an attack ( lumbago or muscul> rheumatism1 :i* )\t su* treatm5t might incapacitate a man = a week1 c (t5 be entirely got rid ( by ! employm5t ( ?is rem$y4 ,! sk9 %\ld be made s(t & pliable by hot wat]1 & any dec5t oil or embrocation may be us$2 n s mu*1 p]haps1 because x is 9 itself b5eficial1 b because ! rubb+1 :i* is b5eficial1 ?us becomes easi] to ! manipulator1 & sp>es ! sk9 ( ! pati5t2 = x is impossible to /& m ?an a m9ute or two ( dry rubb+1 if ! rubb+ is vigor\s1 ow+ to ! sor5ess :i* x produces4 ,9 ! same way1 ?\gh ! cause ( lumbago 7usually1 if n always1 connect$ ) ! liv]7 _c be remov$ by massage1 yet massage enorm\sly alleviates ! discom=t :i* (t5 am\nts to really sev]e physical pa94 ,& half an h\r's massage 9 ! small ( ! back1 a dose ( uric acid solv5t ) e meal1 & an ab/5tion = a day f meat & alcohol may be suffici5t to dis*>ge mo/ cases at any rate half-cur$4 ,ano!r rem$y we sugge/--x is likely to be highly unpopul>--z a cure = a v l>ge numb] ( disorganisations ( ! dige/ion or liv]1 is complete ab/5tion f food1 ev5 = "o meal only4 ,= x is q possible to be really bili\s & yet feel reasonably hungry2 b x is 9 su* a case false to argue t hung] indicates food4 ,9 ! same way a slight upset ( ! liv] (t5 induces great dr[s9ess1 :]eas to lie 9 b$ sleep+ inord9ate h\rs is q ! wor/ ?+ to d4 ,nor is !re any possibility ( mi/ak+ bili\s-hung] or liv]i%-dr[s9ess = ! heal?y =ms4 ,x is ev5 unnecess>y to g into ! po9t at all1 = ev]yone kn[s q well ! diff]5ce betwe5 !m4 ,s if y are bili\sly-hungry1 fa/2 if y are liv]i%ly-sleepy1 take ex]cise4 ,x is possible1 ( c\rse1 t y ne$ m$ic9e1 b try simpl] rem$ies fir/4 ,n]v\sness1 t extraord9>ily elusive foe to happ9ess1 may arise f two causes1 ei!r f an ov]/rung condition accompani$ by excitability1 or f exactly ! opposite cause--namely1 weakness1 & ! ne$ = tonic4 ,9 ! fir/ case--! two1 aga91 are unmi/akably diff]5t--x may be useful to try a less /imulat+ & irritat+ diet1 & accompany x ) pl5ty ( ex]cise1 foll[$ by re/ & muscul> relaxation4 ,9 ! second case1 ! same alt]ation ( diet1 sub/itut+ n\ri%+ foods = ! /imulat+ ones1 & pl5ty ( re/1 ) p]haps less ex]cise w be useful4 ,9 bo? cases1 ( c\rse1 m$ic9e may be ne$ful1 b x seems to be almo/ a po/ulate 9 ! "q ( heal?1 to pref]1 if t is suffici5t1 a p]fectly :olesome rgime )\t m$ic9e1 to ! cont9uance ( "o t p]haps does n entirely suit y1 ) ! addition ( m$ic9e4 ,m$ic9e1 no d\bt1 (t5 is useful1 & _m ( ! n]ve-tonics :i* s pl5tifully b$eck ! pages ( magaz9es t "o w\ld ?9k t ! ,empire _h an attack ( n]v\s pro/ration1 may be excell5t m$ic9es4 ,b :y take m$ic9e1 if z good results c be obta9$ )\t x8 ,x is possible t y mu/--or at any rate ?9k t y %\ld--d m "w ?an y c prop]ly /&4 ,if ! duty is cle>1 & if x is also p]fectly cle> t y _h bett] *e]fully give up ! *ance ( work+ z well z y w\ld l to "w1 unless y take a tonic1 !n by all means take a tonic :i* y "k m$ic9ally to be a s\nd m$ic9e2 b fir/ see if !re is n "s possible means1 su* z alt]ation ( diet1 or1 v likely1 less /imulant1 or a little regul> ex]cise1 ( manag+ )\t t m$ic9e4 ,/ry*n9e1 = in/ance1 _c be call$ an ideal food ev5 9 ! smalle/ quantities4 ,two o!r v common symptoms ( "s slight n]v\s d]angem5t are re/lessness & /al5ess4 ,by re/lessness we mean ! dis9cl9ation (t5 am\nt+ to inability to settle d[n to any "o ?+4 ,x is a p>ticul>ly common symptom ( ! pres5t day1 :5 _m p seem to be lit]ally unable to h any fix$ object ( life1 or to rema9 9 ! same place = m ?an a few days toge!r4 ,9 acute =ms ?is becomes a n]v\s disease ( su* s]i\sness t a regul> re/-cure has be5 (t5 prescrib$--& ) great success--= x3 ! pati5t goes to b$ & /ops !re = sev]al weeks1 & is all[$ nei!r to read1 nor to talk1 nor to make ! smalle/ ex]tion t is avoidable4 ,& 9 a less degree = ord9>y re/lessness ! same treatm5t is applicable1 & an increas$ all[ance ( sleep is desirable2 or1 if n ( sleep1 ( delib]ate re/2 = ! evil is due to ov]-excitation ( ! n]ves )\t suffici5t n\ri%m5t4 ,& ! n\ri%m5t ( ! n]ves is repose4 ,/al5ess1 aga91 :i* we may def9e z a failure ( co-op]ation betwe5 muscles & w1 & :i* is mo/ noticeable 9 a?letic pursuits 7s9ce 9 ord9>y life slight sluggi%ness 9 co-op]ation is n practically noticeable7 arises also f fatigue ( ! n]ves1 due to excessive "w1 want ( n\ri%m5t1 or monotony ( employm5t4 ,to take ! smalle/ imag9able in/ance1 suppos+ two m51 well tra9$ 9 matt]s ( eye1 attempt m]ely to hit a lawn-t5nis ball backw>ds & =w>ds ov] ! net1 z easily & g5tly z possible1 !y _c keep x up = a qu>t] ( an h\r4 ,ea* /roke is simplicity itself1 less ?an ! ,a ,b ,c ( ! game4 ,yet by ! monotony & tiresome it]ation ( x1 _! n]ves get bor$2 !re is no failure ( muscul> p[]1 b !y are unable to hit ) ! m9imum ( correctness aft] a v few m9utes4 ,"h is tempor>y /al5ess 9 its mo/ elem5t>y =m1 b x is "s simil> n]ve-failure :i* is at ! root ( mo/ /al5ess2 incapability ( correct "w occurs )\t su* fatigue ( ! muscle z w\ld acc\nt = x2 & to repeat ! metaphor lik5+ ! muscle to ! receiv+ in/rum5t 9 a telegraph sy/em1 & ! n]ve to ! wire ?r\gh :i* ! message passes1 x may be a failure or a fault 9 ! wire1 ?\gh ! in/rum5t be intact1 & ! message 7f ! bra97 be p]fectly s5t4 ,t p>ticul> wire1 or set ( wires1 mu/1 !re=e1 be giv5 re/1 = x is ma9ly by re/ t heal? & p[] come to n]ves4 ,9 o!r words1 *ange ( ex]cise is requir$2 or1 if ! :ole sy/em is a little out ( ge>1 complete ?\gh tempor>y re/2 or1 aga91 a n]ve-tonic may be ne$$2 light1 air1 & cold wat] may set ?+s "r4 ,or1 s9ce ! h>moni\s work+ toge!r ( all ! p>ts ( ! body is conducive to correct "w by any "o n]ve1 x may be t ! dige/ion is prim>ily at fault4 ,x is 9 connection ) /al5ess t we may consid] t daily & deadly enemy ( /rong & vigor\s liv+--namely1 ,fatigue4 ,if fatigue 7 no?+ m ?an ! natural & logical outcome ( s\nd & heal?y ex]cise ( m9d & body1 ! "q w\ld be simple en\gh1 & we c\ld take x (fh& z "o ( nature's dang] signals1 enjo9+ re/4 ,= x is "o ( ! prim>y po/ulates t ex]tion mu/ be succe$$ by re/1 & ?us fatigue w\ld be only ! in/9ctive dem& ( ! tir$ organs4 ,b x w occur at once to mo/ read]s t ! feel+ ( fatigue1 anyh[1 is 9 no way proportionate to ! am\nt ( ex]tion1 bodily or m5tal1 t has be5 und]gone2 m ?an ?is1 bodily ex]cise1 & 9 _m cases m5tal ex]cise1 in/ead ( produc+1 actually seems to remove ! feel+ ( fatigue4 ,cle>ly1 !n1 ! m]e s5sation ( fatigue does n necess>ily indicate ! ne$ ( re/1 or sleep1 or food4 ,a man1 especially if he has d9$ late & heavily1 may awake 9 ! morn+1 ev5 ?\gh he has _h a good spell ( sleep 9 an ill-v5tilat$ room1 feel+ tir$4 ,yet t feel+ ( tir$ness is remov$1 n by fur!r doz+1 b by ex]cise1 fre% air1 or (t5 bra9 "w4 ,b ! contradiction is only app>5t2 !re are1 x is true1 sev]al =ms ( fatigue1 b fatigue g5]ally c be prop]ly consid]$ "u "o head4 ,x w be necess>y1 h[ev]1 to g back to a few simple physiological pr9ciples 9 ord] to make ?is q cle>4 ,9 sev]al ( ! simple/ ph5om5a incid5t to life1 we are utt]ly ignorant ( processes4 ,we "k1 = in/ance1 = c]ta9 t we brea! 9 air ri* 9 oxyg51 & brea! out air full ( c>bonic acid gas4 ,we "k1 aga91 t ! proteid :i* we eat & dige/ & assimilate 9 our food becomes body-cells4 ,we "k t :5 we use our muscles we use up ^! body-cells1 break !m d[n & turn !m into wa/e products2 t :5 we use our bra9s "s simil> ex]tion ( n]ve is implicat$4 ,h[ ^! *anges take place we d n "k2 t !y d take place is absolutely c]ta91 & x is 9 connection ) ^! *anges t fatigue occurs4 ,a defici5cy 9 ! supply ( oxyg5 giv5 to ! lungs is p>allel to a defici5cy 9 ! supply ( proteid giv5 to ! dige/ion2 9 bo? ! organs are />v$4 ,?us1 to take ! in/ance already giv51 ! g5tleman :o feels fatigu$ 9 ! morn+1 _h bett] g out ( doors2 ! long] he lies 9 8 /uffy b$room ! m tir$ he w become4 ,?is is "o ( ! causes ( ! fatigue f :i* he is suff]+--namely1 a />vation ( 8 body 9 po9t ( oxyg54 ,he w\ld feel fatigu$ 9 ! same way1 if he 0 />v$ 9 po9t ( proteid4 ,8 fatigue1 ?\gh he has tak5 no bodily or m5tal ex]cise = h\rs1 & has be5 re/+1 is g5u9e fatigue consequ5t on an insuffici5t supply ( oxyg54 ,!re=e1 he _h bett] get out ( doors1 & take ex]cise s z to make up ! deficit4 ,?is unhappy g5tleman ^: case we are consid]+ may h o!r causes ( fatigue z well1 ev5 ?\gh he nev] takes any ex]cise bodily or m5tal1 & habitually consumes l>ge quantities ( solid food4 ,9 fact1 x is ! food itself1 ) :i* he hopes to refre% exhau/$ nature1 :i* is v likely tir+ to him4 ,he may habitually ov]tax 8 dige/ive organs1 & almo/ c]ta9ly he w h 9 8 sy/em1 ow+ to 8 s$5t>y & glutton\s life1 a great quantity ( wa/e products 7among :i* is uric acid1 ! fa!r & "m ( g\t71 :i* 9 !mselves are causes ( fatigue4 ,! sy/em is clogg$--! eng9e1 s to speak1 is runn+ labori\sly1#ah ) all sorts ( grit & refuse h9d]+ ! smoo? work+ ( its :eels & be>+s4 ,& ?is fatigue may be call$ *ronic fatigue2 z long z ! excess ( wa/e products rema9 9 ! sy/em !re w be dis9cl9ation = ex]tion1 & fatigue rapidly ensu+ on x4#ai ,! cure is to get rid ( ! wa/e products1 z f> z may be1 by means ( ex]cise1 & by enc\rag+ ! sy/em to ?r[ !m (f by ! action ( ! sk91 ! kidneys1 & ! b[els1 & to remove ! causes ( ! wa/e products 9 ! future by avoid+ ^? foods :i* are fruitful 9 !m4 ,n[ "h1 aga91 we f9d t :at we may call heal?y fatigue is surpris+ly alli$ to ?is glutton\s fatigue1 ?\gh 9 mo/ cases1 probably1 ! cure = "o is ! opposite to ! cure = ! o!r4 ,! s$5t>y l>ge-eat] we %\ld recomm5d1 broadly speak+1 to take ex]cise 7extreme cases are liable to apoplexy1 h[ev]71 ) a view to gett+ rid ( 8 wa/e products4 ,b x is ! pres5ce ( wa/e products1 also1 :i* p>tly1 at any rate1 cause ! feel+ ( fatigue 9 ! man :o has play$ a h>d set at t5nis1 = ex]cise1 z we h said1 breaks d[n ! body-cells :i* become wa/e products4#bj ,new cells1 x is true1 are1 9 ! case ( all heal?y p tir$ ) ex]cise1 ev5 !n 9 process ( =mation1 b ! local fatigue ( ! muscles is l>gely due to ! pres5ce ( ^! wa/e products1 :i* ! ex]cise has produc$4 ,?us1 /rangely en\gh1 ! ignoble ald]man is suff]+ f a cause closely alli$ to t :i* makes ! op5 *ampion ( ! _w at any game tir$ aft] 8 brilliant & successful def5ce ( 8 title4 ,x is impossible 9 ! small limits ( a section to ent] m fully into ! physiology ( ?is fasc9at+ ph5om5on1 & we mu/ ref] ! read] :o wi%es to "k m ab\t x to ,dr4 ,alex&] ,haig's "w on ! subject1#ba & m]ely note t 9 ?is way exhau/ion & s fatigue are br\ght ab\t bo? by a want ( food--tempor>y />vation--& also by an excess ( food :i* causes excess ( wa/e products4 ,9 ! same way1 too1 ?\gh food may be ne$$1 yet to bolt a heavy meal w n meet ! case satisfactorily1 s9ce mu* ( ! n\ri%+ value ( ! foods w be lo/1 z !y w n be giv5 to ! /oma* 9 a =m 9 :i* x is possible = x to assimilate !m1 & also ! dige/ive & excretive organs w be sev]ely tax$1 & fatigue 9 !m w be produc$4 ,z we h said be=e1 fatigue1 ev5 :5 produc$ heal?ily1 s to speak--namely by ! ex]cise ( muscles 9 ! op5 air--may be q disproportionate to ! "w accompli%$4 ,?is "q is dealt ) "u ! *apt] on ex]cise1 & x w be suffici5t "h m]ely to m5tion t ! wrong use ( muscles 7e4g41 sl[ heavy movem5ts = ! wri/s z 9 _m dumb-bell ex]cises71 or ! use ( ! wrong muscles1 z1 = in/ance1 excessive employm5t ( ! muscles ( ! arm :5 :at is ne$$ is ! use ( ! l>ge body muscles1 are common causes ( unnecess>y fatigue 9 games & a?letics4 ,!re are1 fur!rmore1 _m m5tal causes ( g5]al bodily fatigue1 = 9 ! intimate int]weav+ ( m9d & body1 z we h se51 ! "o suff]s ) ! o!r4 ,?us worry ( ! m9d1 n]v\sness1 depression1 make "o feel physically tir$1 n because ! muscles h be5 us$1 b because ! n]v\s en]gy :]eby !y "w has be5 exhau/$ by m5tal tr\ble4 ,"h1 if a man c br+ himself1 by an ef=t ( w1 to take an int]e/ 9 "s bodily or m5tal pursuit t w draw 8 m9d (f himself & 8 worry1 he w q c]ta9ly be ! bett] = x1 = ! n]ves t h be5 we>+ & exhau/+ !mselves ov] ! tr\ble w h re/4 ,& re/1 z we h said be=e1 is to n]ves :at food is to ! /oma* & oxyg5 to ! lungs4 ,a common result ( faulty dige/ion is a t5d5cy to gr[ fat4 ,j z extreme ?9ness results f failure to dige/ food prop]ly & s get ! n\ri%m5t out ( x1 s a c]ta9 k9d ( obesity is likewise a wrong dige/ion ( food2 & ?\gh ! symptom ( 8lay+ on fle%0 is (t5 ignorantly consid]$ a sign ( heal?1 x may be di/9ctly a sign ( bad dige/ion1 if ! fle% t is laid on is fatty4 ,c]ta9 foods1 su* z sug> & oil1 are 9 !mselves fatt5+2 s1 also1 is />*y food1 ev5 if n prop]ly ma/icat$4 ,an avoidance ( excess ( liquid is a good precaution aga9/ obesity1 if "u t ^w we class abnormal weight2 s also is ! habit ( mak+ ! sk9 act prop]ly by ba?s & ex]cises2 s1 too1 are ex]cises = ! abdom51 :i* facilitate ! processes ( dige/ion 7?\gh ^! ex]cises %\ld n be employ$ :5 ! dige/ion is at "w--i4e41 j aft] meals74 ,& ev]yone %\ld rememb] t x is f> easi] to avoid gett+ fat1 ?an to /op ! process ( accumulation ( fat :5 once x has set 94 ,prev5tion "h is n only bett]1 b easi] ?an cure4 ,by a /range p]v]sity ( nature1 fat p h (t5 a crav+ = fatt5+ foods4 ,b ?is mu/ obvi\sly n be tak5 z a heal?y in/9ct2 x is an in/9ct ( a diseas$ condition4 ,ano!r common enemy ( heal? is con/ipation1 & x is an enemy ma9ly because wa/e mat]ial1 :i* %\ld be eject$1 is reta9$ 9 ! body1 & dur+ its ret5tion necess>ily disp]ses a c]ta9 am\nt ( poison\s gases & sub/ances ?r\gh ! body4 ,b x is a "q :e!r ! drugs :i* _m p are accu/om$ to take almo/ daily ) a view to its prev5tion or cure are n z bad 9 _! effects4 ,& ! sad ?+ is t an enorm\s am\nt ( su* con/ipation c\ld be cur$ by p]fectly simple & natural means4 ,diet is l>gely responsible = x2 s1 too1 is ! lack ( ex]cises :i* facilitate ! movem5ts ( ! b[els4 ,p :o suff] f x %\ld be sp>+ 9 _! use ( /imulants1 especially ( ^? :i* h a l>ge p]c5tage ( alcohol1 & 9 _! use ( :ite fl\r1 & ( fle% foods1 ! place ( :i* %\ld be tak5 by o!r foods1 su* z br[n bread1 tomatoes & fruit1 fre% if possible1 or /ew$4 ,^! are )\t d\bt ! be/ prev5tives1 & also ! be/ rem$ies4 ,above all ?+s x is mo/ injuri\s to get 9 ! habit ( reliev+ con/ipation by doses ( salts1 or ( o!r m$ic9es ev5 less innoc5t4 ,! sort ( diet :i* bo? prev5ts & alleviates x is a natural rem$y1 z also are ! b5d+ & leg-rais+ ex]cises :i* help ! action ( ! b[els4 ,!y are wor? try+4 ,b p]haps ( all enemies to heal?1 laz9ess is ! mo/ p[]ful & ! mo/ insidi\s4 ,! heal? ( any function dep5ds1 z ,ari/otle said long ago1 on its en]gy2 & to be employ$ is a bett] drug aga9/ mo/ ills t fle% is heir to1 ?an any t c be f\nd 9 a *emi/'s %op4 ,:e!r x is heada*e y suff] f1 or depression1 or 7if y\r malady is v acute7 a!ism or g\t1 ! probability is t "w1 ei!r bodily or m5tal1 w\ld h prev5t$ x1 & t "w1 bodily or m5tal1 w cure x4 ,= ow+ to ?is reaction ( body or m9d on ea* o!r1 !re is no d\bt t bor$om & discont5t w actually produce indige/ion1 j z indige/ion 9 ! /oma* w actually produce depression ( m9d4 ,aga91 to take a t9y in/ance1 !re are few p :o w\ld c>e to eat _! way ?r\gh a long d9n] alone1 b give !m *e]ful companion%ip1 !y w dige/ ) avidity t :i* if !y ate by !mselves !y c\ld b>ely swall[4 ,s also 9 bigg] matt]s3 occupy y\r m9d always ) any subject t int]e/s x1 provid$ x is n h>mful1 & z f> z y\r well-be+ is conc]n$ x does n matt] :at ?is subject is4 ,if y ev] feel bor$1 y may be q c]ta9 t y\r bor$om is 9 n9ety-n9e cases out ( a hundr$ due1 n to ! /upidity ( o!rs1 b to ! /upidity ( y\rself4 ,/upidity ( t ord] is "o ( ! lea/ admirable ?+s 9 ! _w2 & = ! sake ( y\r self respect try to be a little less ( an idiot4 ,h[ev] poor y are1 x is probable t mo/ ?+s wor? hav+1 ev5 ,greek gems & f9e music1 are accessible to y1 ! "o at ! ,briti% ,museum1 ! o!r at ! ,que5's ,hall4 ,surely !re is some?+ 9 ! _w :i* involunt>ily f9ds its way into y\r ?\ghts at vacant mom5ts8 ,enc\rage t2 "w at x2 get to "k "s ?+ wor? kn[+ ab\t x4 ,take a pride 9 y\r body if y w1 y might d worse2 get to play some?+ passably2 weight-lift ev51 if y really enjoy x1 or if x leads y to a pride 9 y\r physique2 d any?+ to be occupi$4 ,= ?is is ! great rem$y ( all--"w4 ,x is c]ta9ly n wor? :ile to sit & consid] h[ noble y are & :at few opportunities y h1 nor is x wor? :ile to sit & consid]--except v occasionally--h[ base y are & h[ _m opportunities y h4 ,in/ead1 g & take "o ( !m4 ,d some?+1 :e!r y suff] f heada*e or a!ism1 d some?+1 make boots--ev5 v badly l ,tol/oi--or make hi/ory l ,napoleon1 or make geography l ,liv+/one4 ,:atev] y\r age is1 !re %\ld be some?+ y l1 :i* is n h>mful4 ,d x1 ) bo? h&s1 = !re is heal?--"w6 ,,! ,,end4 ,,footnotes3 #a ,p]spiration1 x may also be notic$1 regulates ! temp]ature ( ! sk9 by evaporation4 ,?us on a hot day aft] we h cool$ d[n f ex]cise we feel consid]ably less w>m ?an be=e ! ex]cise4 8,text-book ( ,physiology10 ,s*f]1 ,"p ,i41 p4 #ffi4 #b ,^! ex]cises1 x may be add$1 be> no claim to be consid]$ :olly orig9al2 _m ( !m1 9 fact1 are tak5 direct f o!r sy/ems1 especially ! ,macdonald ,smi? sy/em1 :i* c be he>tily recomm5d$2 "s few we believe are new4 ,!y are (f]$ n z f9al or complete ex]cises1 b z a selection f ! be/ :i* we c give at pres5t4 ,sugge/$ improvem5ts w be welcom$4 #c 8,z c]ta9 z x is t a c\ntry walk ?r\gh f9e sc5]y is m invigorat+ ?an an equal numb] ( /eps up & d[n a hall1 s c]ta9 is x t ! muscul> activity ( a game1 accompani$ by ! ord9>y exhil>ation1 invigorates m ?an ! same am\nt ( muscul> activity 9 ! %ape ( gymna/ics40--,h]b]t ,sp5c]1 9 ,facts & ,comm5ts4 #d 8,_m m5 are attempt+ to c>ry ! diet ( y\? on into middle life & age1 or ! diet t 0 q correct = an active outdoor life into a life ( s$5t>y (fice "w 9 a t[n2 or if !y fall into nei!r ( ^! errors !y are g5]ally completely ignorant ) reg>d to ! relative value & importance ( foods1 s t !y ei!r />ve !mselves on vegetables or h]bs conta9+ little or no album51 or1 on ! o!r h&1 ov]fe$ !mselves44440--,dr4 ,alex&] ,haig4 #e ,= ! "q ( milk-proteid 9 g5]al1 see ,text-book ( ,physiology 7,s*f]71 ,vol4 ,i41 page #ace4 ,= ,plasmon1 ,hovis1 & o!r simple foods1 see ,muscle1 ,bra9 & ,diet 7,sonn5s*e9 ,co474 #f ,?\gh ?is really belongs to ! ,pulse family4 #g ,on ! "p play$ by saliva 9 dige/ion g5]ally see ,text-book ( ,physiology 7,s*f]71 ,vol4 ,i41 page #cdb1 c4 #h ,on ! excitation ( ! ga/ric juices by sugge/ion only1 see ,s*f]1 ,text-book ( ,physiology1 ,vol4 ,i41 page #cdi4 #i 8,! process ( tra9+ t has to be und]gone by a?letes n[adays is r$uc$ to h>d-&-fa/ rules4 ,t ^! rules are n s good or sci5tific z c\ld be wi%$ is a matt] = regret4 ,! "w ( tra9+ is left to #8tra9]s1' & !y are m5 :o1 le>n+ f _! pr$ecessors :atev] facts 7 kn[n to !m1 build up a code ( rules fram$ l>gely on imp]fect exp]i5ce1 & add$ on to by :at !y !mselves h believ$ to be useful4 ,m$ical m5 ( reliable k & s\nd pr(essional atta9m5ts h seldom l5t !mselves to consid] s]i\sly ! subject ( tra9+1 & s place ! subject on a sure sci5tific foot+4444 ,_m a man breaks d[n 9 tra9+ f be+ made ! subject ( "s imp]fect or unsuitable rgime40--,dr4 ,james ,cantlie1 9 8,! ,book ( ,heal?40 #aj 8,to-day we take ba?s z a matt] ( c\rse4 ,ap>t f ! pleasure ( wa%+ & ( hav+ wa%$1 we "k t s(t w>m wat] c remove #8! dri$-up epid]mis or sc>f-sk91 ! deposit ( sweaty & oily matt]1 to say no?+ ( ! dirt & impurities d]iv$ f ! air & ! p>ticles rubb$ (f f our clo?+4' ,b #8we realise ) difficulty t ! ba? 0 b r>ely met ) 9 h\ses built ev5 =ty ye>s ago4 ,ba?+ 9 ^? days1 & !re=e1 ( c\rse1 swimm+1 =m$ no portion ( ! s*ool curriculum1 ! gradual introduction ( fir/ "o1 & !n ! o!r1 be+ among ! salut>y results ( rec5t educational developm5t4'0--,dr4 ,malcolm ,morris1 9 8,! ,book ( ,heal?40 #aa ,an op5-air treatm5t c n[ be _h at 8,broadl&s10 ,m$/ead 7,hamp%ire74 #ab 8,_m ?9k ) ,h]b]t ,sp5c] :o1 h[ev]1 holds t #8imp]fections ( nature may be dim9i%$ by wise managem5t' t education is useless or almo/ p[]less2 t human evolution is rul$ by h]$ity4444 ,?is mod]n conception1 :i* accords to h]$ity a p[] at lea/ equal to t ascrib$ by anci5t poets to ,fate1 is assur$ly excessive4444 ,education may sup]v5e efficaci\sly2 x succe$s 9 giv+ bir? to artificial in/9cts capable ( balanc+ ! h]$it>y in/9cts1 & ev5 ( suppress+ !m2 9 %ort1 ( sub/itut+ = innate ance/ral habit an acquir$ individual habit40--,pr(essors ,pr\/ & ,ballet4 #ac 8,9 ! e>lie/ times ( ! human race 444 to prompt p to take ex]cise meant only to induce !m to d _! daily "w4 ,9 lat] times1 h[ev]1 & especially 9 ! _w ( to-day z we "k x1 ! multiplication ( indu/ries has plac$ _m classes 9 su* a position t ex]cise is some?+ indep5d5t (1 & has to be add$ on to1 _! daily employm5t4444 ,! cl]k at 8 desk & ! m]*ant at 8 c\nt]2 ! tailor 9 8 crook$ position & ! mill9] at h] seam2 ! pr9t] sett+ up type f morn+ till night2 ! work]s1 or r wat*]s1 at manufactories 444 h "o & all =gott5 t _! l[] extremities are meant to c>ry !m ab\t4444 ,e dep>ture 7f ! physically active life7 may be an intellectual advance1 b a muscul> retrocession--a social ga91 b a physical decl9e4 ,su* be+ ! case1 x is evid5t t a great *ange ei!r 9 ! physique1 or 9 ! means ( obta9+ ex]cise s z to ma9ta9 t physique1 mu/ h tak5 place2 & :5 we come to look at x we %all f9d t b few ( ! employm5ts ( ! pres5t day c>ry ) !m a suffici5cy ( ex]cise40--,dr4 ,james ,cantlie1 9 8,! ,book ( ,heal?40 #ad ,9 ,am]ica ! ,y4,m4,c4,a4 ,clubs are1 we believe1 almo/ inv>iably a?letic1 if n prim>ily1 at lea/ ess5tially4 #ae 8,!re is me?od 9 walk+1 me?od 9 runn+1 me?od 9 rais+ a bur!n ) z little ef=t z possible4 ,! correct practice ( an ex]cise leads !n to a dim9ution ( muscul> exp5diture1 to an economy ( "w1 :5ce results an app>5t increase ( ! /r5g? ( man :o does ! "w40--,dr4 ,f]n& ,lagrange1 9 8,! ,physiology ( ,ex]cise40 #af 8,aft] a c]ta9 p]iod ( /udy difficult ex]cises h be5 le>n$1 & may !n become automatic4 ,_! effects w !n be v diff]5t4 ,is x n q a diff]5t ?+ to amuse oneself ) danc+ f occupy+ oneself ) le>n+ danc+8 ,danc+1 rid+1 r[+1 ev5 runn+1 :5 !y h long be5 practis$1 ne$ no m consci\s bra9 "w ?an walk+1 :i* is above all an automatic ex]cise4444 ,x actually ne$s an ef=t ( w to oppose an action :i* has become unconsci\s & to *ange an acquir$ pace4444 ,we see at ! fir/ glance ! great hygi5ic sup]iority z increas+ ! oxyg5 9 ! sy/em1 remov+ wa/e products1 reliev+ ! bra9 fatigu$ by intellectual "w1 c4 ( ex]cises :i* c be p]=m$ automatically1 ) economy ( n]v\s en]gy1 complete 8 repose ( ! bra91 absolute 8 inaction ( ! psy*ical faculties4 ,! "w ( ! human sy/em is !n p]=m$ by ! co>s] p>ts ( ! ma*9e1 & fatigue is fir/ felt by ! subord9ate ag5ts ( movem5t4 8,b = c]ta9 bodily ex]cises ! p]iod ( appr5tice%ip is indef9itely prolong$1 & ! movem5ts ne$ an increas+ guidance on ! "p ( ! n]ve-c5tres & ! consci\s faculties1 because ^! movem5ts _c be con/antly id5tical1 & un=ese5 em]g5cies occur4 ,f5c+ c nev] become an automatic ex]cise1 not)/&+ ! t5d5cy exhibit$ by c]ta9 p>ries & ?ru/s to become habitual actions & to be p]=m$ in/9ctively2 ! movem5t _c always be p]=m$ 9 ! same mann] & foll[ always ! same ord]1 = !y are subord9at$ to ^? ( ! oppon5t40 ,dr4 ,f]n& ,lagrange1 9 8,! ,physiology ( ,bodily ,ex]cise40 #ag ,( ! value ( ex]cise z a cure1 ! ,fr5* n]ve-speciali/s1 ,pr(essors ,pr\/ & ,ballet199 speak mo/ emphatically4 ,:at !y say ab\t neura/h5ics w apply 9 g5]al to ^? :o feel dis9cl9$ to move3-- 8,!re is 9 tru? no case 9 :i* muscul> ex]cise %\ld n figure "u "o %ape or ano!r4444 ,!re is a :ole gr\p ( pati5ts to :om x w\ld seem at ! fir/ glance t all muscul> "w %\ld be =bidd54 ,complete muscul> inaction1 h[ev]1 w\ld be z injuri\s to !m z exagg]at$ "w1 & = !m m ?an = all o!rs ! rule ( progressive increase ( "w1 ( sl[ & me?odical tra9+1 mu/ be rigor\sly obey$4 ,!y are p]petually on ! v]ge ( fatigue2 _! res]ve ( motor n]ve-en]gy is1 s to speak1 nil1 & ! slighte/ volunt>y movem5t is en\gh to exhau/ !m4 ,h5ce ! only muscul> "w t c be prescrib$ to !m1 at fir/ at lea/1 is t effect$ by passive movem5ts & massage1 by :i* a :ole s]ies ( muscul>1 t5d9\s1 & cutane\s /imuli are transmitt$ by ! s5sory n]ves to ! cells ( ! c5tres 444 ^! /imuli g5tly ar\se ! motor c5tres1 & ev5 ! m5tal image ( ! movem5t aids 9 ! same result1 t is1 9 pres]v+ ! functional activity ( ! c5tres )\t tir+ ! pati5t4 ,besides1 passive ex]cise & massage promote ! p]iph]al circulation40 ,dr4 ,weir ,mit*ell includes ^!1 ) f>adic electricity1 all ?ree to be increas$ gradually1 9 8 fam\s treatm5t = n]v\sness4 99 8,! ,treatm5t ( ,neura/h5ia40 7,publi%$ by ,h5ry ,kimpton47 #ah 8,! ne$ = ex]cise is "o ( ! num]\s s5sations :i* lead human be+s to p]=m actions necess>y = ! pres]vation ( life or heal?4 ,! ne$ = repose is call$ fatigue2 ! ne$ = ex]cise has n receiv$ a special "n1 b des]ves "o q z mu* z hung]1 ?ir/1 c4 ,"u ! influ5ce ( defici5t ex]cise1 c]ta9 mat]ials :i* %\ld be us$ up ea* day by "w1 accumulate 9 ! human ma*9e1 ! :eels ( :i* !y encumb]1 & ! work+ ( :i* !y clog4444 ,x is necess>y1 = ! p]fect balances ( nutrition1 t ! res]ve mat]ials %\ld be us$ up z fa/ z !y are =m$40 ,dr4 ,f]n& ,lagrange1 9 8,! ,physiology ( ,bodily ,ex]cise40 #ai 8,! fatigue :i* is due to de>? ( album5s 7proteid7 9 ! blood is always abs5t s long z suffici5t food is tak5 & dige/$2 9 ! condition ( dyspepsia m5tion$ 9 ! previ\s *apt] x 0 n dige/$4444 ,if a man :o has _h a suffici5t supply ( album5s put 91 & :o has a good dige/ion1 yet falls out 9 ! e>ly /age ( a conte/1 long be=e ^? album5s c be exhau/$1 we mu/ conclude t 8 fatigue is due to uric acid 9 ! blood40 ,dr4 ,alex&] ,haig4 #bj 8,simil>ly excessive ex]cise increases ! am\nt ( uric acid 9 ! body40--,text-book ( ,physiology 7,s*f]71 ,vol4 ,i41 page #eie4 #ba ,uric ,acid 7,dr4 ,a4 ,haig74