FOREWORD. PT BII4TY NDCB* CTEMSTIM

THE

" WAY TO LIVE

IN HEALTH & P H YS I CAL

" F I T N E S S

GEORGE HA_B KENSC H MI DT

S 'RENGTH AND HEALTH PUBLISH-

/. ', ING CO., JI N. BROAD ST., YORK, PA.

CONTENTS

PAGE

1. I RODUCTION .. .. .. .. 9

II. WAY SrrOU Wr• BE STRONG?.................... 14

III. ADA TABIMTY AND CLARA CTERISTICS 19

iv. PBY5I CAL PERFECTION AHDS « E2'to T 24

V. Nuzarrior............................................................ 32

VI. REST AND WTfOLESO HE SLEEP.................................. 37

VII. Tgxixixc.................................................................. 40

VIII. IX.	EXERCISES WITHOUT W iGHTS . MusCLE ExERCISES WITa WsIceTS
x.	WEIGHTS FOR EXERCISES . . . .
	Exzsciszs FOR ATHLETES. . .
XII.	TIME TxzLE5 FOR Txxi i c. . . .

XIII. DR. NONKxxJEWSRI, THE FATHER OF

AT£ f LETICS AND nls S YSTEBI OF Li rz 98

THE STORY OF MY LIFE........................... 103

FOREWORD

EORGE HACKENSCHMIDT, the author of this book was one of the greatest Strength athletes

the world has ever seen. Itest known as the world’s champion wrestler in the early years of this century, he was also famous as a strong man and all around athlete. His first specialty was cycling at which he won numer- ous prizes. Wrestling and weight lifting were the chief sports during the indoor season, which was quite lengthy in Russia where he then lived.

\\f hile still in his teens he excelled world’s records, and later throughout his career created records in strength feats and lifting which either stand today or have been beaten by the Smallest of margins. He excelled at swimming, jumping Huh running, in short at any line of physical endeavor. When he visited this country, late in his wrestling career, he illustrated his agility by jump- ing over a series of six rubbing tables and turning a for- ward somersault n•ith a pair of 30 pound dumb-bells in his hands. Most unusual and dilhcult feats.

He is considered to be the greatest wrestler of modern times at real wrestling, betting and foot twisting and tricks which are now a part of wrestling came into popu- larity or use about the time Hacketischmidt retired from the game of wrestling.

Hackenschmidt lived a most unusua! and colorful life. He s travelled the world, known intimately presj- dents and kings. Well educated, in later years he became R WTtter and lectiiTei oT1 philosophy. His recent photo shows him as he appeared on a visit to this country in the summer of 1939. He was here to lecture on phil- osophy at Harvard atid Yale universities.

He's an outstanding example of the old Greek Adage,

, 5 sound mind in a sound body, ” or its modern counter- part, the Strength and Health magazine slogan, Devoted to the Culture of blind and body. His great success at strength sports, lifting, wrestling arid other athletics, his splendid condition at present with a minimum of physi-

tgt training during these last 33 years, best illustrates that he “knows whereof he speaks, ” and really knows " the way to live. '

When yoti follo ' the advice o f George Hacken-

«rhmidt, you take instruction f rorn a maan who has done jjiings, a mafl M‘hO folloivs his own system ot livfng with great success as you ioo can do. His, is not a case o( do as I say, kut do ‹t3 I do and have done. norm a Rus- s¡ an, Hackenschmidt marricd a Frciich u cnian and is

now a cti/tn ofFnuue

This book is con. sidere‹l to he the largest helling P hysical Trairiirtb• Plook of all time. It is iii it’s Zlst large printinp. The best procif of its excellence and the splgn(lid results iliany thousands or men and \voiren have received from the instruction it contains. It slioulrl be in the librai y of every strength and he. ilth secking man orwoman.

.. THE WAY TO LIVE

IH HEALTH AND PHYSICAL FITNESS

CHAPTER I

INTRODUCTION

at all improbable that many persons will use objections to the title of this book, on the

ground that the Road of Life which I may point out

one which the average person would wish tö tread. These will very probably suggest (withö ü t having troubled to read these pages)

. tfiat! they have no desire to distinguish themselves

. nth& as wrestlers or as weight-lilteis, and that

& af equence Hackenschmidt’s Way of Life must

. necessarily diverge pretty considerably from theirs. But, as will be seen, it has not been my design to torture myself to laying down a series of rules for g men and athletes only: my object in writing

thia book has been rather to lay before tny readers oa: h. data as may enable them to secure Health as well as Strength,

10 THE WAY TO LIVE

The progress of civilisation has been chiefly marked by the progress of Medical Science. The study and practice ot Surgery and Medicine have grown amazingly during the past few generations. Sanitary arrangements have been almost perfected, while the precautions anrl safeguards against disease, which have been institutetl by states anlt municipali- ties, are simply admirable.

Despite all these improvements, one can scarcely come across any official health report which does not bewail an all-round degeneratir›n of physique.

There are feweT plagues and pestilences, btit there would appear to be an infinitely greater number of sickly, weedy, stunted people than there used to be.

The reason is not far to seek. " f here is a universal urban immigration, a vast increase in the numbers of those z'ho are engagerl in indoor and sedentary occu- pation, and only here and there is any attempt made to combat the consequent unhealthy conditions of life with the only satisfactory uvapon, Rational Physical Exercise.

Unforttinately, the majority of people seem to associate the words Physical Culture with huge muscular develoJimerit. Men who do not entertain any ambition of figuring as J›rofessional athletes coli- seqtlently omit to pay any attention to the care of their bodies.

They do not wish to be ill, but they nevertheless appear to cptisider that occasional ill-health is the in- evitable fate of every sOn of Adam and must be en- dured, i I not exactly welcomed.

Now, apart from extraordinary causes, there is absolutely no reason why any man should ever be ill, as long as he kee ›s his body so physically fit as to safeguard it against any breakdown, Fifteen or twenty minutes’ daily exercise will be all-sufficient

THE WAY TO LIVE 1 l

for this purpose. Surely no very heavy price tt› pay for such a valuable result.

This is no idle, t: nfounded claim. Any reader who fancy it to be such, need but make, say, a fort- ex¿ ›eriment of the course prescribed. Even that period expired, the beneficial result would

readily perceived.

The exercise, however, mtist ice rational, suitable Movements such as will fune up the whole and keep every organ and muscle working

together.

I not claim to be the first preacher of this nor could I venture to pose as such, seeing vast library of books which have been published time to time, on this subject of Physical Cul- and its advantages. But trom a more or less study of the said words I have come to the

that the vast majority of them, or at all the most instructive ones, hax•e been so

as to be larpeJy unintelligible to “the man the street, ” while others, and these, tinfortunately, no means the least popular, deal almost excIu- with systems of exercise which their authors never practised themselves, nor which, to my have ever 1›een practised by any really

I therefore, confined myself to dealing only systems of exercise, diet, rest, etc., as my observation and experience have shown thor- spund and reliable, proved to be such in num- instances, and in describing them have sought

set down my views in such language as will be comprehended by every reader, avoiding as

as possible all unnecessary technical details. I have failed or succeeded in these endeav-

remains for my readers to judge.

12 THE WAY TO LIVE

There is one point on which I would wish to lay stress, arid that is, that no matter what age a man may have attained, he is by no means too old to commence exercise. I have devoted several pages to exercises with heavy weights, for the purpose of developing Strength (with a capital S), and I sin- cerely hope that none of my readers will be fright- ened on this account.

It may be suggested that there is no reason whir a man should go to the trouble and exertion of strug- gling with heavy weights, since there is no crying necessity for that particular man to acquire any phe- nomenal degree. of strength.

To that I would reply by asking why a man should

desire to be went Z

He was endowed by his Creator with muscles and sinews which would enable him to cope successfully with such physical feats as he might be faced with durñ ig his earthly career.

Modem social conditions have deprived him of that open-air life and hard physical exertion which would have kept these muscles and sit ews in good condition and sound working order.

But since he has been separated frotn the aoftiref advantages, which were freely offered to centuries, he ahould surely avail him-

self of the e8icient substitutes which are ofteced to him by trained and practised physical culturists and the method of which I have here endeavoured to

For it is otily by exercising with heavy weights that any man can hope to develop really great strength. He should of course combine these ex- ercises with skippñ ig, running, jumping and gym- nastics of every description in order to similarly

THE WAY TO LIVE 13

his activity and agility, but, unless he carries out the bar-bell and dtimb-bell as well, he can never acquire really great

of forty or fifty, however, who has passed age when the desire for great strength is still and who only desires the acquisition and pres- of health may content himself with the ex-

designed solely for that end.

I would strongly urge on all such, that it is boxtidea duly to encourage, by every means in power, the pursuit of Strength among all the of their district. Persuade the boys and men in every locality to band themselves to- for the purpose of forming Physical Culture and Gymnasia, where they can exercise and

their bodies.

will soon be evoked. The public- and other even less desirable resorts will (no bad result this); the country and the human will benefit; nor will the minds of the youths

question lack a sympathetic development.

The old notion that physical prowess was from a dull intelligence is completely ex-

and happily so, seeing that it waa abotit the notion which has ever been enter-

boy whose attention is directed to physical ex- will speedily recognize its benefits and health- and will consequently readily and in-

avoid all harmful excesses. He will also develop an interest in his own anatomy in what are now frown as “the mysteries

life” soon, it ia to be hoped (by the spread of Culture), to become lese mysterious than

have been hitherto.

CHAPTER II

T is a well-known fact that the majority of men to-day are relatively weak, whereas the struggle for existence demands now more than at any previ-

ous epoch that we should all be strong!

The reader may think that physical strength is not a necessity, but I will try and prove to him that man cannot derive real enjoyment from life unless he possesses a powerful and healthy physical con- stitution. A famous physician expressed himself as Iollows; “II I think of my experiences during a thirty years’ practice, I cannot recall many cases where a patient became ill through too great an ex- ertion on his physical system, whereas I remember many hundreds who have contracted serious illness through mental strain and brain fag, and their complete recovery invariably was a slow and difficult J›rocess.

“I have come to the distinct conclusion, that the physical constitution of the human frame never was intended merely for study, but rather for manual and bodily exercise. I have found that those who have lived an active outdoor life have retained and enjoyed a brightness born of health far longer than others. Such people always enjoyed their meals, seldom suffered from indigestion, headaches, or nervous exhaustion. Indigestion is the direct result of the ineffective performance by the digestive organs of their functions, brought nn either, on the

THE WAY TO LIVE 15

. e hand, by over-eating or consuming unsuitable

: good and noxious drugs, or, on the other hand, by

piiysical inactivity. What a contrast to the5e are

: tiie constitutions of those people who toil in rooms

d, menta) work only; they often sufler from heat iti the head, cold feet, sluggish digestion, or weak and

,. 'ijtactive bowels. jew among them are those who do nñ t suffer from some form of nervous complaint. The

{geiing of comfort and happiness is almost unknown

tö them.

*We know that every organ, when actively per-

{inning its duties, demands a rich supply ol blood; its veins become enlarged, and, considering the fact that much more blood flows through a muscle while it is in activity thari while it is at rest, it is evident thitt the same rule howls good as regards the brain. If more bloorl fiows to the brain than under normal Conditions, the other parts of the body are more or’ less depleted of it, feet and arms become cold, afrd the feeling is, to say thy least, uncomfoTtable. I have the firm conviction that in time every one will Iec0gnize the necessity of daily bodily exercises in oiie form or another, as an ordinary counterpart to one's daily mental exertions. ”

Human life is not unlike a coiumerciai business

. entablishment. There is a continual Exchange of

:: ; m8lter, and just as the commercial establishment

, /• Cliffers and decays when the tumover dimitiishes, or die: stoé k of goods accumulates without being dis- d ot, so a continuons exchange of matter is need-

. Bd’ for our body, if a paralysis in life’s activity—

’. '. j In. Another word, illness—is to be averted or a com-

16 THE WAY TO LIVE

exchange of matter in his body takes place regularly and freqnently. In life, however, cause and eô ett continually change their rô le. As the man of com- merce must not be idle, but must be active from early morn till night, so we can only keep our won- derful organisin in constant reguJarity by repeated impulse to, and cohtinual exertion in, its respective functions. This is the only way to prevent exhaus- tion of the organs and to contribute properly to their strengthening, improvement, and preservation. Yoti will ask how far we can attain this, and how it is possible to effect such a deep influence on a whole life’s activity. I would reply to this in the following manner:

Every tnovement is produced by the muscles. Thè se are skeins of 8esh tiennes, which have the vital faculty of contraction and extension. They are attached by sinews to the foundation of bone, and by contraction they change in position or alter in shape. The impulse to this moyennant is carried by the nerves, which have their centre in the brain. The nerves are not unlike the metal wires of a battery, which carry the electricity whither it is needed, and in like manner the brain sends the impulse by means of the nerves to whatever muscles it wills. If, therefore, the muscles are frequently set in motion by our will, they are first of all strengthened in their power of contraction and of executing different movements; and are thus brought to their full de- velopment and perfection.

Those muscles which axe left inactive to a greater or lesser extent lose their power of contraction and naturally deteriorate. This retrogression appears iti the shape of muscnlar weakness and exhaustion. We find thè se effects mostly among people of the so-called upper classes. Ttiey are tired by the least exertion, are afraid of the slightest draught,

THE WAY TO LIVE 17

and are often martyrs to weak nerves, rheumatism and catarrh. Ladies who take no regular physical exercise, or who are not engaged in any occupa- tion entailing such, are invariably startled and frightened by the least unexpected noise, such as the sudden opening of a door. They become “nervous” and often hysterically affected by un- looked-for occurrences of even the most paltry nature. Now all these ihs and disorders are un- known to those who take regular physical exercise, for by it their nervous system obtains strength and firmness and that endurance which is the essence of a good constitution.

Through the pressure of blood and the accumula- tion of nerve fluid in the brain, the nervous man is filled with continual anxiety for his physical well- being. His overstrung nerves cause him to imagine all kinds of ailments. One thought after another flits across his mind; at one time he believes him- self to be strong, at another weak, now he fancies himself well, now ill. He is tormented by a never- ending strife between hope of life and fear of death. Hope after hope slips successively from his grasp, and finally he sinks into a more or less dangerous mental illness, the result of which may easily lead km to seek release in self-destruction.

The most effecttial means of preventing all the 5isadvantages and evil consequences of a neglected mer cise of body and muscles is methodical pkyEcal raining.

Just as the man of sedentary habits and weak

›ody possesses a correspondingly sluggish mind and ack of energy, so he who assiduously pursues a Physical development gains not only that desired Government ot his organs, but in marked degree obtains a thorough mastery of his will and, con- equently, an easy and contented mind.

18 Ti-iE WAY TO LIVE

The frequent employment of one’s will #oe masters all organs of movement and trains them to perform feats which otherwise would have been difli- curt, painful, and even impossible. The man becomes independent and self-reliant; he will never be a coward, atid, when real danger threatens, he is the one who is looked up to by others. The knowledge of one’s strength entails a real mastery over oneself; it bleeds energy and courage, helps one over the most di£ icult tasks of life, and procures contentment and true enyoj» e I of fi»iap. Who would still lag behind in inactivity and weakness?

CHAPTER III

PT BII4TY NDCB* CTEMSTIM

SHOULD like to say a lew words upon this and I know that I echo the opinions of authorities on training.

is natural that a sound constitution, inherited healthy parents, and a proportionate build, be great advantages for a future athlete. should the heart and the lungs be normal,

I quite admit that one finds strong and children of comparatively weak parents, and versa; and I know of rnany cases in which weak or ailing youngsters have devel- strong men, thanks to their energetic

and steadfast desire to actieve that

regards xfntiire, I will only mention that a height of from 5ft. 6in. to 6ft. seems very seeing that that is the average of cost

men (I myself am 5ft. 9J in. ); but, of course, are exceptions to this. The body should be very uniformly, so that the whole appearance a harmonious impression. It would not mat- whether the arms or legs were somewhat

the normal length, but a short trunk would a poor development of the important inner such as lungs, heart, and stomach, and, there- would be less favourable. For wrestling and

. arms are an advantage, whilst for I should prefer shorter arms, but, of

20 THE \VAY TO LIVE

course, the principal point lies with the more or less favourable leverage capacity of the frame.

Now it is a fact that by reasonable physical ex- ercise the growth of the structure is encouraged; by reasonable exercise I mean such as is adapted to the personal constitution and the age of the individual.

During the process o growth and bodily develop- ment, say until about the twentieth year, one ought not to practise any extreme athletic feats, btit ought to pay chief attention to agility and alertness. Regular exercise in youth stimulates the grow4h and increases the strength and efficiency of all internal processes.

For great feats of strength with heavy weights experience teaches that between the years of thirty and forty is the most favourable age; I suppose though, that I am an exception, as I had already established world’s records before I was twenty- one.

It will, however, I think, be of interest to quote the opinions of a few eminent authorities on these subjects.

ADOLPH A x DRUSCH lfEV rrZSCo, who is a well- known Russian athlete and authority on Physical Culture, of Reval, says: —

“Every country can province strong men; Estland (Russia) in general offers no special advantages, although one might argue that Estland, similarly to, perhaps, Eastern Prussia (the native country of Sandow, Sturm, and Siegfried), has few indus- tries, and that therefore its inhabitants ptirsue their vocations principally in the open, breathe pure air, anal live on healthy, unadulterated foods. Estland's percentage of people of consumptive tendencies is very low, just as is that of Eastern Prussia; while in the thickly-populated kingdom of Saxony the rav-

same

THE WAY TO LIVE 21

this terrible disease are very severe. At the time, however, Arthur Saxon, who is un-

doubtedly the best weight-lifter of the present time, tt; ls from Saxony! (This opinion expressed in 1910) " To become a good athlete the candidate should, in': my opinion, be possessed of a strong-boned frame rind. a good sound chest, and he should be generally tiealthy. To attain this, he otight tö avoid worry añ d strenuous daily toil; the choice of food is of secondary consideration, as Hong as his meals are wholesome, regular, and properly digested. Alcohols sind stimulants may produce seeming momentary

length, but in reality they weaken the system.

’:. “An essential point is, that the candidate puts his life and soul into the study of proper training; en- dttring will power is the rnightiest factor for good results, and for the production of men like Hack- gnschmidt, Lurich, Sandow, Saxon, Aberg, or itoeppener. ”

‘Mxx DANzHAGz, of Vienna, the well-known Athlete-gymnast, says:

“My principal notirishment consists of meat. I dtink very little. for my breakfast I take very weak la and a buttered roll. With my luncheon and din- ner about one pint of light beer; I never drink eines, spirits or water. Except in summer, I do not bathe olten, but I wash and take douches frequently, Hud use the towel well. I never fail to go through tfiis washing performance after every exertion which has produced perspiration, and I may add that ‘li use told water. This cold washing should, how-

. wer, not be of longer duration than a few seconds,

; 1’. f the body has been perspiring. As regards training,

. 1 recommend the following items: — “Moderation in erylhing, of whatever nature. " Daily short baths and vigorous rubbing down.

Daily physical exercise, avoiding great feats of

22 THE WAY TO LIVE

strength but performing feats of endurance, and this

until one begins to perspire slightly.

I began to practise physical exercises regularly and systematically six years ago, when I was thirty- ore. Of course, I went through the usual physical training at school, between the years of six and seventeen, and alter this I continued gymnastics a few times per week on the horizontal bar at home in the garden and practised with small dumb-bells. I like swimming, and have always indulged in this pleasurable exercise when I had an opportunity. Skating and cycling were other hobbies, and any- thing appertaining to gymnastical sports, except fencing and riding. I have never made a study or any particular line of sport. My present endeavour is to dex'elop my body in every direction, and so give it every day not only its necessary food, but also to exercise it until, as I said before, my pores open and perspiration commences. The precise ob- servation of all these points fitted me for such feats of endurance as you are familiar with, and my hardi- hood has become proverbial among my friends and acquaintances. I have been called the man who never catches cold or catarrh, and who is never ill. My measurements are: Height, 5ft. 8in. ; chest, de- flated, 36}in., normal, 37Jin., inflated, 4O}in. ; thighs, 24}in. i calves, 15in. ; biceps, 14}in. ; wrist, 7}in. ; weight, 1591b. ”

I must draw the reader's attention to the fact that Danthage, who is a member of the Royal Opera Band, is the gymnast who, among other feats of endurance, made what the Germans call the deep knee-bend 6, 0£ D times during four consecutive hours. The “knee-bend” is a capital exercise, and consists in bending your knees outwards by moving from the

THE WAY TO LIVE 23

position to a sort of sitting posture without the feet.

GASNIER, the well-known athlete of

and Bailey’s Circus, writes: —

of people ask me whether they can become Most certainly! You all can acquire great if you have the will and proper guidance. all you must cultivate will power, and

first lesson is the most important one. II physi- exercises alone, without your will and mind, were needful, every one could become a strong

whether he be a brain or muscle worker. labourer, however, who never particularly

his mind while he strains all his muscles in hard and every day lifts weights, does not necessarily

his strength.

who would like to have well-developed should guard against over-exertion and exercise. One can become strong by exercises with heavy dumb-bells, and such should take place either two hours before

after meals. Before one begins with heavier one ought to study what weights would not over-exertion for the constitution as it then

recommend cold baths twice a week, or daily washing of the whole body with a sponge, and itnmediately upon rising in the morning. This

healthy and invigorating.

advise an amateur to vary the duration exercises; for instance, if he feels particularly may exercise a little longer than on days when

more or less tired.

is no doubt that simple food is the best. ”

CHAPTER IV

PBVSIC L P8BfECTIOÜ *Nn STaBNGTB

NOW propose to lay betore you my own views as to the most direet method of gaining pfiyü rof

Axnong these there are some very usefut ones, but I have missed in rnost of them certain rules which are indispensable for the attainment of a hip6 de- grce of strength. I do iiö t propose to weary you with strange. expressions and scienti£ c language, but I wish to make you acquainted with a system to which I owe my own strength, and under which ncL other we)l-known strong men. have trained.

In the first instance, I would have you observe the following very important rules, the neglect of which in any system, even my own, would decrease its value: —

DO YOU WISH TO BECOME STRÖ NGi

Certainly; you will a swer that i8 my intention, that i8 my with; to which I should reply that a simple 4iitp will not do it. You must want to in other words, you must net.

You have no idea how nuch stress I lay on this first condition I The z«iif I should call that incessant inward impulse which spurs one on to the goal. The bnp nrilng is diflicult, and many a man gets no

THE WAY TO LIVE 25

than the initial stages. He is not unlike the piano virtuoso, who, after a lew lessons,

to the point when the exercises become more and tedioua, when he throws them tip alto-

Others, again, put exercises off from day day by taking firm mental resolutions to begin in and to make up for lost time, on the morrow

seldom cotnes.

The question whether anyone can become strong emphatically in the affirmative. I could dozens of cases where men of an already age (40 to 60), and under the most diffi-

circumstances, have acquired quite a consider- increase of strength by physical culture.

have already pointed out that increase of means fiefferment o/ fieoifh and increase of so that every man must profit by sttth of strength, even if he does not intend to it for professicnal ô r otfter pecuniarj’ pur-

& lieve me, excuses which a man may advance as, “I am too old, ” “I have not sufficient time, ” position or my business does not permit, ” etc., all mere subterfuges to cover a weak will power.

Britons have a splendid proverb, “Where there's will there’s a way, ” and I am a staunch believer it.

Now, I quite admit that to produce an extraordi- strong man (or woman) very many favour- conditions are necessary, but I sincerely trust the coming generation will average a phÿ sical

such as that now displayed by athlè tes. If will be due to the rational physical culture mre of the body, which deservedly finds every

fresh adherents.

determination to beronte strong is indie- for success, and the best proof of this ie thaf

26 THE WAY TO FIVE

among the masses of hard toilers, however strange it may seem, we do npt find very strong people, cer- tainly not in the measure one might expect. As a wrestler I have had an opportunity of discovering strong men in all positions of life. Manual laboiir alone is therefore not the source of strength. All prominent strong men have fostered their strength by the aid of a strong zeill § ver; they routrd to be- come strong, and consequentt y succeeded.

I rerrieinber a photographer in Germany who con- fessed to me that although in his youth he was a great enthusiast for physical culture, yet, when he realized that he would have to be a conscript, the idea of which was not only distasteful but even dreadful to him, he neglected the exercises he head once pursued, with the absolute intention of becom- ing unfit and exempt from service—in which he suc- ceeded. Here is a case of a man who wished not to be strong, and who exerted his will power to that end. The result he attained was, that from his appearance I should call him a withered individual. If a man can to such an extent exercise his will against nature, how much more can he do so to foster a natural process?

As further evidence of the influence of the “Will to Develop Weakness, ” may be instanced the case of the Russian Jews, axnoRg whom military service

evade their military service by every means in their power, and find that the only really efficacious method is by being physically unfit.

Now, as is well known, the Jews as a people are one of the healthiest in the world, and one, moreover, which has turned out a very large number of promi- nent athletes. The Jew, as a man, is usually quite up to the average degree of physical fitness, but the

THE WAY TO LIVE Z7

Jews by the deliberate neglect of every of physical exercise and by means of an determination to become weak, manage themselves rejected as soldiers, in numbers

of all proportion to the relative size of their

“Wer will kam” (he who has the will has the was the motto of Herr Unthan, the man arms, who succeeded in devcloping his feet

such a tanner that he eould use them to better than many a clever man can use his hands. similar case is the ose of II iss Rapin, the painter and artist, who u as born with-

arme. My readers probably know of numeroiis cases.

Again, I have come across many young men, who nature seemed very weak, but who, in consequence exercises and a strong will power, be-

prominently strong.

erusf linee faith in your nbiJi/y to make your-

slronp.

han already been proved at the present day thought constitutes real power. A very clever has been invented, and is in existence,

the “muscle bed. ” This automatically regis- which parts of the body are provided with a liberal flow of blood, by the simple impulse, or thought ol the person measured. Conse- it is by no means immaterial how and what

therefore, all your sad or miserable and keep on with yotir physical training, ever thinking for one moment that you might

succeed.

28 THE WAY TO LIVE

GOVERN YOUR THOUGHTS

Thig rule is absolutely necessary in all atages of life if you wish to suoceed, for without concentratiori of thotight, you are courting Failure. (ow inany people are there who are, so to speak, the Shuttle- cock of their thoughts! Every moment hundreds ö f ideas or thoughts rush through their brain, causing an expenditure of energy without adequate return in results. Just fancy a man at the Bislejr ri8e rä nge taking arm and shooting at the same moment as he thinks of aoinething qtiite different. Do you think he will carry okt the King’s prize, or, indeed, any prize? No, he will not even hit the target. If, therefore, you wish to become healthy and strong, you must give your thoughts to the full and with- out restriction in this direction, even to the most in- significant perlormances of your daily life. Concen- trate your tnind upon the idea of acquiring health and strength 1

To give a few examples. The ordinar_Y morta) may be reading his daily paper or book while taking his meals; his mind is occupied with what he is read- ing, instead of being bent on acquiring nourishment. Hë neglects proper mastication of his food, hence

arts itldigestion, flOfi-aSSifnilatiOll Of fOOÖ, had

teeth, and other ailmertts. 3faa$ 9«o/fe who m/- f? rgd from painfut chrouic indigestion have been cttred of it by the simple remedy, however strange it sounds: thorough mastication. Another man will train for years according to a fairly good method, but he neglects to devote his mind to his movements. Instead of clinging to the one important thought, “I will become strong, ” or “I will strengthen this particular muscle, ” he altows his thoughts to be distracted from the main point; the resttlt is useless training, simply manual labour without increase of

*, THE WAY TO LIVE 29

- , but, perkaps, decrcaæ. Every wresMer sdotit tkat thoughts are powers; wkî lst oae

. ñ ieaniring one’s strength and skill with an oppo-

œ e’» thoughts must be coneentrated on a»

otherwise defeat is certain. A wrestler attention or thought is distracted, invariably

I oientioned before, it has been proved by ex- ents that thought cao influence a livelier rush ’blood to certain parts of the body, hence the hot

and cold feet of the brain worker.

A physical culture pupil will profit by this lrnowI-

, and avoid, tor instance, erotic thoughts, for he has erotic thoughts steers his blood into organs hich are superfluous for otir purpose, instead of the arms and legs, which he Entends to, and

d, make strong.

One ought to avoid all tinnecessary worry and ex- thoughts, and to cultivate a fini tranquillity

: mind. I have tormed the conviction that all un- sorrows and cares act in air circumstances upon one’s constitution. Melancholy re• wih in no way influence Fate, whereas one

weaken the constitution by the waste of energy e indulging in them. The best is to do one’s duty entioiisly, and to leave the rest to Him who

des our destiny.

He who wants to become strong can succeed in uering his Mailings and inastering his short- ings by regulating his life accordingly.

HINDRANCES TO THE ACQUISITION OF STRENGTH

Under this heading I would include the consump- of alcohols and tobacco, coffee, etc. Alcohol

M; in my opinion, a nerve poison, which is not as-

30 THE WAY TO LIVE

similated and requires a great expenditure of energy for its excretion. Ftirthermore, it decreases energjr and deadens certain inner forces, of which we may be unconscious and which otherwise may be of great service to us. For instance, we may be tired, that is, ouf senses bid us leave off and test, and thus collent fresh naturaf energy. Btit under the in8u- ence of alcohol, we are easily induced to act against our natural instinct, and es each action is followed by a reaction, the latter shows itself in various disagreeable and eventually harmful ihapes, depzes- sion of spirit, bad humour, bad digestion, loss of appetite, and so fortk Alcohol therefore, or any similar stimulant which has an iinitdllrref effect, must be injurious.

The consumption of tobacco is the most timeless vice which exists. Nicotine is a difect poison to the heart, and, like alcohol, is very harmful.

I will admit that I can see no crime in an occa- sional indulgence in a glass of wine or a cigar; the main point is simyty to be able to fteep œ e’s body and mind tinder full control. You may compare the copneetion of body and mind or soul to that between the mœ merist and kî s toediom. lt is a wett-known fact that the oftener the medium sttbozits to the will of the mesmerist the more easily the state of hypnotism is reached. If, therefore, the wind or soul submits to the suggestions of the wealrer organ, the body, which bids him to have a smoke now and again, to neglect physical exé rciae to-day, or to in- dulge to excess for once in alcoholic drink, the morrow will repeat this suggestion with easier and possibly increased success. Hence to obey yotir body weakens the will, whilst to control it gives one strength of mind.

Mö deration in sexual intercourse is very impor- tant. Sexual. absteoiiousaess Mould & strictly ob-

’

THE WAY TO LIVE 31

during the eerJy age of manhood and de- velopment. He who observes this recommendation gill soon benefit by the immense prerogatives of chastity. A few years ago a colleague of mine said to me: “Nonsense, that is only htiman nature. ” This “clever” tnan, however, reached only a secondary position as a strong man, and now, at the age O thirty, he is actually degenerating as an athlete. Codec is a stimulant and, as such, would be better avoided entirely.

CHAPTER V

Nuznrxion

ME now to the much-discussed subject:

WHAT OUGHT WE TO EAT?

I believe I am right in asserting that oitr Creator

has provided tood and nutriment for every being for its own advantage. Man is born without frying- pan. or stewpot. The purest natural food for human beings would, therefore, be fresh, uncooked food and nuts. It is not my intention to discuss here the old problem, whether meat is necessary as food for man or whether man. was created and should remain a vegetarian. My. experience has taught vie that foodstuffs are of secondary ñ nportance. There are very strong people who are strict vegetarians, whilst othera eat a good deal of iiieat. A fare which consists of three-quarters ot vegetable food and one- quarter meat would appear to be the most mtisIac-

tory fOr tlte people Of central Europe.

Every one should and can find out which diet best suits his constitution, and he should avold all food which disagrees with it. I would shun alto- gether all higHy seasoned and sotir dishes. Much has been said lately in praise of sugar as food, but as artificial stigar is an acid-forming substance, I should not recommend it. Natural sugar, such as is contained in dates, figs, and other fruit, is cer- tainly preferable. Highly flavoured or seasoned food produces thirst and therefore acta harmfully.

THE WAY TO LIVE 33

HOW MUCH SHOULD WE EAT?

maintain that it is absolutely a mistake to eat a deal. Excess is harmful, as all food which stomach only partly digests. transforms itself stomach or in the intestines into poisonous which iti time sets up bodily decay. It is

to a certain extent digestion improves as strength increases, but even in such cases may not be sufficient for a thorough

of the extra food.

disadvantages of meat foods are, in my opin- in the first place, that nowadays it is most to obtain meat iTOm absolutely healthy

( I count those artificially fed in stables and among the unhealthy ones), and secondly, far too oitich flesh food is taken.

the case of pure vegetable food, excess is less All food, with perhaps the exception vegetables, which certainly form the ideal food, deposits drossy sediments in the body, may be removed by four channels, the lungs, skin, the kidneys, arid the intestines. lf these channels are in geod working order, the man is

THE PRINCIPAL FOOD FOR MAN IS PURE AIR

of it as much as you possibly can, breathe as deeply as you can, through the nose. Ilirou9h the nose ix fire onI y proper a' oy a f and aI the same time an important regu- the movement of ltte bod y, for, i/ for any the breath through the nose ceases to be

one ought to either discontinue the work or

34             THE WAY TO LIVE

Various deep-breathing exercises are recommended by professors and other so-called authorities on Physical Culture matters.

Not wishing to be dragged into any discussion I will refrain from criticising these, and will confine myself to strongly recommending all my readers to content themselves with the simplest and most natural deep-breathing exercise in existence. One which every one can practise, without trouble, and which requires no argument to demonstrate its superiority over all others.

This consists simply of running exercise in the open air. Run as much as you can and as ofteti as yoti can, and whenever you come across a hill, rtiit up it. This will force you to inhale deep breaths and will also accustom you to breathe through your nose. Besides the chest and lung development resulting therefrom, you will soon appreciate the benefits whtCh your leg muscles wlll derive.

I cannot lay too great stress upon the great use- fulness of proper breathing, by which means we introdqce into our System the essential oxygen and discharge a quantity of waste matter.

The skin of most people is in a very neglected state. In consequence of unsuitable clothing or imperfect cleansing of the countless pores, the poisonous residues cannot be expelled through the skin. These impurities consequently accumulate in the region of other outlets, such as the kidneys; if these are in good order, the function intended for the skin may be in part performed by them, but if this state of things continues, kidney disorders are sure to appear, just as skin disease will come if the kidneys and intestines work badly, and then the patient generally and foolishly tries to cure or improve the skin with salves or cosmetics.

For these reasons it must be obvious that running

:             THE WAY TO LIVE                 35

, a far more satisfactory breathing exercise than tè re fitling and eniptying of the lttngs before an window, the accompan ng ezertion compel- ”the discharge of these impurities in the form of

' iration. An important item of physical cul-

, indeed, is a regular care of the shin. One or p weekly baths and daÎ ly dubbing of the whole y are necessary. As to the temperature of the r, your must use your own judgment. He who into cold water or takes a cold douche when

is hot, or perspiring, suppresses forcibly the of the pores atid exposes himself to illness. we are all more or less the opposite to hardy, violent attempts at “hardening ourselves” detrimentally or                          otir health. Swimming is useful, but I should not advise a longer stay

-the water than one qoarter of an hour at a time, itlie temperature of the body beconies so low that great amount of energy has to be expended ’ally to raise the warmth of the body again. training, a cold morning bath of one half to minute’s duration before commencing will be

d very beneficial. 1/ of rift 9oiñ ble, expose the d bâ dy to thc on. Man is a creature of light air, and I should therefore recommend little or

" clothing when training.

WHAT WE SHOULD DRINK

. Il this, excess is also prejudicial, first, because one the kidneys more work than they were intended

, ' and, secondly, the very important mineral which the body requires for nourishment are away by the extra liquid.               According to discoveries of the German, Julius Hensel, it is the presence in the body of thè se minerai salts, as iron, lime, sodium, phosphorus, stilphur,

36              THE WAY TO FIVE

chlorides and bromides, which supports energy and vital power, and if they are wanting, decay of tissue and decomposition take place. The invigorating action of salt air is partly due to the copious amount of salts and mineral matter it contains.

A German i' roverh says rightly:

“He who drinks and has no thirst, Or who eats and has no hunger,

Unlike him whose health is first, Suffers illness and dies j-ounger. ”

It is said that a large percentage of America’s population suffers from weak or diseased stomachs through partaking o1 highly seasoned foods, or from kidney complaints through indulgence in iced drinks. It is very unwise to driitk anything cold il one’s body is overheated; one ought to take small mouthfuls, and swallow each only after having warmed it in one’s mouth. I need not occupy space in dilating on the well-known pernicious effect of too hot liquids upon teeth and **omach.

CHAPTER VI

Rzsz a N D W HOLESO MR SLEEP

natural invigorating remedy for an ex- hausted body is rest, both in the physical as in the direction, and a health y sleep. This is the only by u'hich the various organs and muscles rid themselves of the “ fatigue poison” and

arid develop fresh energf.

have already touched on the necessity of con- one’s thoughts and the method of doing so, would now refer to a fen dispositions of mind are very detrimental; these are excitement, (retting and angler. A x-oid v-ioIent emotion, gambling, worr v about unavoidable or unalter- situations, etc. A)l these emotions draw blood the brain, and thus cause a weakening of the organs used for + ork and movement. Be in the choice or literature. Here also avoid

and especially erotic novels.

obtain a sound sleep, the regulation of the

function5 of the intestines and the skin is above everything else.

takes daily and thorough exercise in the will hardl}' be plagued by sleeplessness. It is to observe as far as possible regular howrs

sleep. Sleep during night is better than during Seven to ni we hours sD ffice amply, and again too much is univholesome.                                                Nervous or those who u'ork much with the brain, do well to rest once or twice a day (or about

to half an hour after a ttieal.

88              THE WAY TO LIVE

DWELLING ROOMS

Unhealthy dwelling rooms are very injurious. Bedrooms, in particular, should be well-ventilated and exposed to sunlight. I should recommend every father of a family to arrange his dwelling so that the largest and best situated rooms are used as bedrooms, seeing that one-third of one’s life is spent there.

Damp walls, damp bed clothes, and the like are to be rigorously avoided, and care in this direction cannot be too greatly insisted upon. The least evils which they bring are gout, rheumatism, colds, etc.

Heavy curtains in bedrooms should be avoided, also large carpets, which cannot easily be cleaned. Both harbour dtist and impurities. Small curtains should frequently be washed.

CLOTHING

Clothes should not be too warm nor too tight, in order to allow free action to the function of the skin, and to the development of the several parts of the body. Corsets and tight boots are no good for a physical culturist. A very good material for cloth- ing, if it were not too dear, is silk; after this comes good linen (most suitable for underwear), wool, and cotton.

I have now made mention of the principal items which act beneficially or detrimentally upon the physical development of man, among which there are many recommendations with which the reader is no doubt familiar, but which tannot be repeated too often. I admit that these counsels may seem super- fluous to some, btit their careful observance will help one not only to keep well, bttt to gain the

THE WAY TO LIVE                        39

rotation as I may possess, either as a wrestles or @ ar athlete.

I have seen would-be athletes, who cared most toe the exterior of their bodies, and othets who were Jddists or cranks; these people would try all sorts

1 novelties in dress, diet, apparattis, food, etc. They fell from one extreme into the other, and believed that they could become strong by easy Rd comfortable means, forgetting that there are

; ot1y ttvo rectum mrnas of acquiring strength— i@ercire and perseverance.

CHAPTER VII

B

TnAI NI G

EFORE I describe what I consider the best method of training for the acquisitioti of strength, I should like to make a few remarks with

regard to its application.

It stands to teason that the natural bent and abilities for physical development iti different people v£ tTy With the individual. An old man will have to train differently from a young man, a woman dif- ferently from a child, while there are various grada- tions for age and sex. -rhere are, however, a great many people who seem to be hindered by their vocation or calling from a methodical training on these lines. To these I would say that there is always some time available every day which tan be devoted to physical exercises and the care ot the body. If you wish to become strong and well, you tnust attend to this, just as you must find time for eating. And, again, if you do not find time to become o: nd remain healthy, you will he obliged to find time to be ill. Surely some of the hours wasted on banal and often harmful pleasures might be de- x‘oted to physical exercise.

Of course, I am aware that there are people

whose occupation is very trying, and others who undergo great mental strain. I should recommend stich to study and follow particularly the part of my hook dealing with the mastery and concentration of thought while they are training, when their

THE WAY TO LIVE                41

will be certain. Brain workers must, how- proceed with particular care following the “Slowly but surely. "                                                They will require where others require weeks owing to their favourable conditions; but the result will be

THE BEST LIETHOD OF TRAINING

a princir al rule 1 should stipulate for reyu- of training. Any obser vast student will have the meclianism of the body reacts

and with ari of ten surprising punc- consequent upon certain repeated activity, reason of its habit and adaptability. For instance, one follows a regttlar mode of life, one waket s at the same hour; hunter and vigour,

are also similarly experienced at certaiti of the day. Hcrice it is advisable tri exercise nearlv as possible at the same hour every day-. time will, of course, vary with different people. should not a‹lvise the practice of physical exercise, particularly exerrise with weights, in the morn- immediatcly after rising, as most people are then partieularly vigoroiis.         The best time is the two hotirs previous or subsequent to a

meal; if before, one ought to leave nlï a qtiarter of en hour before eating. so that neTvEs may beeome calm, otherwise loss ol

may be entailed.

exercises should not exceed one quarter of ati at the commencement, and should only be by five minutes in a lew months. After- about thirty minutes are tully sufficient for the and preservation of strength and endur-

Another useful point to notice is that it is unadvis-

42             THE WAY TO LIVE

able to it doc and rest between the exercises, as not only is one likely to contract a chill by so doing, but the mtiscles themselves will become stiff and contracted.

You will naturally be wearing a minimum of clothing while exercising, so as soon as you have run through one series, throw a towel or wrap over your shoulders and walk briskly up and down the room. This will keep the blood circulating and rebuilding the consumed tissue. It will also assist the process of perspiration or discharge of waste matter, and will above all assist in the maintenance of looseness and suppleness in joint, mtiscle and sinew so highly to be desired by the athlete whose ambition is directed towards the acquisition of health and strength and not merely that develop- ment which is intended to display itself solely before a looking-glass or camera.

All exercises should be made ifoze/y, and with full concentration of the mind; observe by all means regular breotfiinp, carefully waiting atter every exercise until a calm respiration through the nose has again taken place.

There are certain advantages in going through the exercises with one or two companions, but if these Are mere spectators, it is better to exercise alone, for fear of having one’s thoughts diverted from the

VARIATIONS IN THE EXERCISES

It is advisable to vary the exercises constantly, so as to avoid too great a strain on single muscle groups, and rather to develop all muscles harmo- niously.

I should like to point here to a great mistake which a vast number of thoughtless people make during

THE WAY TO LIVE                 45

Every human being has a certain part more developed by nature than other

say,       instance, that the legs of one or the of another are naturally strong. Now, the will be able to perform the leg exercises ease and comfort, whereas, all his arm require more exertion.         It        would be

if this particular individual were to devote

time and attention to his leg exercises because easier to him, and neglect his arm esercises, to him are harder and more difficult. Never- this is a bad habit into which many people

during training. While in this case the tegs stronger, the arms do not develop in the ratio. If iz therefore, most itecessor y to train

on I shall give particulars of the various and I recommend my readers to map out plan, according to which they exercise all

muscle groups twice on three or four days every

or on six days, it time allows.

CHAPTER VIII

Ex zRCISE5 WITHOUT WzlGHTS

C. IN hear a few of my readers exclaiming, I “These instructions are all, no doubt, excellent,

but then I am not going to exercise with weights. My doctor doesn‘t approve of them for one thing and I myself am not particularly keen on them for another. Besides which I travel about a good deal, attending to my business, atid it would be highly inconvenient for me to have to add bar-bells, dumb-bells, etc., to my rirtlitiary luggage. ”

In response to these objections, 1 can only say that the last one raise‹l does certainly possess a certain amount of force, although by purchasing a series of disc weights, the encumbrance would be reduced to a minimum in the matters of weight, bulk, and cost.

As to the others, xrel1, it is my opinion that every on          an, woman and child without exception— till find exercise »'ith a graduated and suitably adapted series of weights of the utmost benefit. Nevertheless, I do not expect every one to be con- verted to mv views, however convinced I may per- sonally be of their merit. As to medical views on the matter, well, I have had the pleasure of hearing the opinions of every leading medical authority in the world who has really Studied the matter, and they are, one aricl all. in agreement with those which I myself entertain and have set forth in these pages. â fedical men who are opposed to exercises with

THE WAY TO LIVE                 45

have never irrvestigated them, and are ignorant of their value.           No living person

so weak as to be unable to exercise in this fashion, that is necessary being to graduate the weights. a weak heart can be strengthened by exer-

with weights.

I am aware there are certain people who may a sentimental objection to strength, and object, in consequence, to rtin any risk of acquir- a powerful muscular development. All these are, however, anxious to pTeserve their own and to avoid any necessity of   incurring

in the shape of medical attendance and As already pointed out, health cannot be from strength. The body, in ordeT IO be must be strong, so that it will be found series of exercises set forth in this chapter, being free from all inconx’enient possibilities

great strength development, will yet, iI conscien- practised, ilevelop a fair average physique, as a sound, all-round physical fitness—in

words, a sound atid healthy constitution.

There is one other reason for this chapter, or for the exercises detailed therein,            being of especial attention, and that is that exercises without weights should be regarded

being a preliminary course even for those ambi- of athletic renown.

Even where a youth is so naturally strong and that he might safely enter straight away on a of weight-lifting exercims, and of exercises weights, he will be well advised if he devotes least two or three weeks to these exercises without and /urffier to include a fair selection of

in his programme of daily exercise with I have myself repeated a few in my next partly as an indication of the method I

46             THE WAY TO LIVE

would like oiy readers to follow, and while the ones I have eepeated must on no account be neglected, I would not wish anyone to thinlr that on this account the others may be passed over altö gether.

The ezercises themselves will be found to include movements which will stretigthen every necessary part of the human frame, and should therefore be patronired in ratio to the acttial need for same; i. e., a reader suffering or liable to attacks of indiges-

tion, constipation or other intestinal disorders, should pay particular attention to Exercices 6, 8, 9, 10, and l3; while a reader in need ouf chest, neck and throat development would, on the. other hand, rely mainly on Exercises 1, 2, 3, 4, 5, and 14. Suffi- cient indications, however,. are given with the exercises themselves to enable anyone to make his

I would, however, strongly advise one and all to pay full attention to the advice already given on the subjects or Nutrition, Rest, Breathing Exercises, etc., and to adhere as closely aa possible to the lines, previously laid down with regard to these points. I would also like to see a fair amount of attention paid to the exercises dealt with in Chapter IX. They may not care to carry these out with the weights recoinmended therewith, perhaps, but there are sotnê; notably those for neck development, chest development, strengthening the abdominal muscles, etc., which ihoafd on no account be neg- lected.

The weights utilized for these could be, it neces- sary, considerably reduced, say to a half, or even less, of the minimum advised. This will, and indeed should, depend almost entirely on the physical powers of the reader himself. I carinot pretend to be acquainted with those of each and every one. In order to institute a scale, it is only

" THE WAY TO LIVE                47

pgtessary to remember that the weights prescribed (Ave in the section for athletes) are well within the   healthy and active man's powers, and that ladies and children, elderly and itivalid readers just, to a large extent, fix the amount most suit- able to themselves by an estimate formed on that basis; and, further, in making such decision, that it will be safer to under-estimate rather than over- estiftlate their own strength to commence with.

I would ttiggest that at least fifteen minutes be

‹daily devoted to the system of exercices adopted, the best period being immediately after rising, sib- sequent to the matutinal bath.

As an alternative to the ahove, nightly exercise, i. e., just before retiring, is almost as good, and in

'- certain cases (when one docs not sleep well, for instance) even preferable.

'., Never on any account continue the exercises until

, exhaustion sets in and always relax your muscles

› alterwards, in the manner recommended in the last

, chapter. Further, do not devote your whole atten- d tion solely to the easiext movements. Thè se will very probably be calculated         to develop those

, parts in which you are already strong, whereas your chief aim should be to so strengthen your less well developed muscles, that your body may be in

, perfect harmony and tune.

Look upon this condition as being the goal of

; '. ”i: your ambitions, concentrate your thoughts thereon

ii â nd on the muscles which your exercise is de-

*, ’: " re1oping, thereby assisting your progress, and

}, TO INVALIDS AND LEISURED PERSONS

t- I would specially offer the recommendation that

tlify devote several quarters of an hour daily to

, the practice of the majority of the exercises dealt

wlth in this chapter.

THE WAY TO LIVE

By so doing they will ( if ill) be hastening their recovery and form I yuig their systems against future attacks of illness, and all such will, in any case, be profitably employing hours which mig•ht other wise hang somewhat heavily on their hands.

MIDDLE-AGED ACD ELDERLY PEOPLE

are ler too apt to imagine that for them the age of physical exercise is past. Herein they are really seriously at fault, for they are often the very people who stand most in need of such. They, for instance, are the ones most liable to suffer front superfluous adipose tissue, defective digestion and irregiilar cir- culatipti. They would indeed benefit considerably by the exercices detailed in Chapter IX, but as (supposing them to be commencitig exercise for the first time) they will possibly shrink from the use of dumb-bells and bar-bells, I have perhaps borne them more in mind, while arrariging the fol- lowing series. As far as possible, therefore, should they devote their attention to these, and as soon as their interest has been sufficiently awakened enter upon the advanced course, tinder, of course, lighter conditions than those recommended for younger readers, with the less strenuous movements, perse- vering with these until they are able practically to run through the whole series.

FOURTEEN SIMPLE EXERCISES WITHOUT APPARATUS

No. 1. —Stand erect with hands clasped behin‹l your neck. Now press the head forcibly down until the chin touches the chest, exerting the full strength of your neck muscles to resist the pressure. When the chin is down force the head back by

THE WAY TO LIVE              49

of the neck muscles against the hand Repeat this alternate movement,    at five repetitions, gradually increasing same.

miGcles specially.

Excreta leo. 1

2. —Stand erect and roll the head round and by bending the neck in a circular motion. for, say, ten repetitions, gradually increas- number up to twenty. Neck eiusct«s specially.

Ecercise No. 2                       Exercise No. 3

3. —Stand erect with elbows at sides, arms at right angles, hands clenched. Now ron

. ghpulders, rfght round if possible, back; up, and down, . Continue until tired. Shoulder specially.

4. —Stand erect with arms stretched straight ffont at you, palms turned inwards. Force Straight back into line with the sht›u1ders. sideways to full stretch above head, palms

50                  THE WAY TO LIVE

to the front, and bring them down in front of you at full stretch, till the palms rest on the front of the thighs. Return to full stretch above head and then to first position. Continue exercise for say a full minute. Chest er-

No. 5—Stafid with right leg. crossed over left, both arms crossed across chest, hands cJasping shoulders.

Exercise No. 4

throwing arms back, hands open, to a line with the shoulders. Return sharply and continue for twenty repetitions. All. leg muscles, as well as the arms, shoulders, back and thest will be greatly benefited.

No. 6. — Stand erect with feet close together, arrijs and hands fully stretched above the head. Now swing the trtmk right

Spring out to a full stride of each leg     sideways,

Exercise No. 5

round in a circular motion (as near as possible ), bending over to the right, forward, round to the left and back, o oñ I rirr/iny or swinging from the hips only. Continue for from five to ten full cir- cles at first, according to the ease with which the

THE WAY TO LIVE              51

dvement can be exectited, and increase gradually. @grsevere until tired, but not as far as exhaustion.

. arms loose. This exercise will be found jqiecially helpful in cases of intestinal disorder,

’cularly when accompanied by a too extensive 1st. The spine wi)l also be considerably strength-

No. 7. —Stand erect, feet together, arms fully é tthed , palms of hands pressed together. Thert, ing all muscles taut, bend down carefully, ting the left leg into such a position as would

le a straight line to be drawn along the baCk Of hands to the extended heel. Endeavour to oath as closely to this position as it is possible

: assum the knee of the supporting leg may be htiy bent il: necessary in order to get as near to desired result as possible. Go slowly back and t forward bend, extending right leg. Continue five repetitions, increasing one per week to twenty ”tions. This will be found a fairly strenuous

52            THE WAY TO LIVE

exercise, highly developing all the leg mnsCtes.

The

arms, hip, bacb and shotilders

wi)) also derive great

benefit, particularly in the eztensor muscles, and if

persevered with at a

Comparatively early age, Its

THE WAY TO FIVE                   53

on the height may readily be observed. all which the practice in the balance and of the body cannot be overestimated.

MStand erect, with feet slightly apart, arms

Exercise 2'1o. 9

stretched, palms facing each other. Bend forward from the hips, as far dovin as possible bending the knees, and then swing right

Exercise No. 10

as far as possible. Repeat five times each alternately, increasing gradually to twenty

Abdominst pad but mwcies.

down full length on floor as shown in and raise the legs to right angles with the Repeat five times and increase gradually,

by one repetition a week. Abdominal back

n*p mitsrlrs.

10. —Lie down full length as shown and rise sitting posture without moving the lega. This

54             THE WAN TO LIVE

may at hrst necessitate a counterpoise of come sort, such in hooking the feet under a chest of drawers or something of the kind, btit persevere until you can rise without any such assistance. Repeat five times and increase gradually as last. Similar muscles effected, but in slightly diQerent carer and @o9oriioii.

No. 11. —Stand erect, with legs crossed as shown in dotted diagram, the hands resting lightly on

Exercise No. 11                      Exercise 2'io. 12

hips. Sweep front leg well round and to the rear, sinking the body into position of that asmmed by a lady in the old-style deep cuttsey. Return slowly, change lege. and repeat up to five times, increasing once per week to twenty-five repetitions. En- deavour throughout to imitate closely the graceful action of the old mintiet. This will be found an extremely trying exercise, especially on the leg muscles, although the abdominals will also benefit considerably.

No. 12. —Stand erect, heels together, feet turned out. Extend arms right and left from shoulders

';                THE WAY TO LIVE               55

sink down, bending the knees outwards and on the toes, tintil you are almost squatting your heels. Return to first position and repeat d with arms stretched otit in front. Return and

" sink with arms stretched above head. Repeat three performances daily for first week and perfoitn two of each and so on. One o/ fire

' „                              Exercise No. 15

. ' to. 13. —Take tip position as shown in diagram, aims to be straight, resting on thumbs and fingers,

„ I leg fairly bent, back leg slightly. The weight be chiefly supported by the arms, Then pushing & riartly with rear foot, raising the body thereby, ’dly alternate position of feet. Spring smartly time, but not too sharply, as by doing the

r you might strain the muscles at the back of

, thigh and calf. For the same reason, this

56             THE WAY TO LIVE

exercise should riot be too frequently practised; say three times per week, or rather, on alternate days. The muscles chiefly affected are both the extensors and flexors (the stretching and contract- ing muscles) of the thighs and calves, the abdominals, the chest, back or the neck, back and arm muscles. It is a very strengthening exercise, but at the same time somewhat exhausting, and should therefore not be repeated more than fifteen times at the first trial, thereafter to be extended to at most thirty or forty repetitions, increasing five per week.

Exercise Xo. 14

No. 14. —The following exercise, which is very popular with Turi BH a, thletes, will be foutid of the utmost benefit to the arm muscles, the chest, and indeed to the whole system generally. To obtain JB fJJCSt Advantages, the movements should be carried out as smartly as possible. Statid about four feet from a wall (the exact distance being governed bjr one’s height and length of reach, but in any case one should be slightly overbalanced). Lean against the wall with the full weight supported by the right hand, which is pressed against the wall,

THE WAY TO LIVE              57

body being slightly turned to the left. Push smartly so that the body sways back and turns the right, falling towards the wall and being therefrom by the rigid left arm.       Push off smartly with left and meet wall with right. the exercise, as quickly as possible, until gradually increasing the number of repetitions,

cnpacity to withstand the strain is developed.

A

CHAPTER IX

NY male reader who is normally of good physique, who has indulged in any form of athletics, or who has practiced the series of exercises dealt ivith in the last chapter, for a period, say of six months, should, however, devote his principal attention to muscular development. He may secure and maintain a condition of fair physical fitness by means of exercise without weights, such exercises as have been detailed in Chapter VIII; but he cannot hope to become really strong unless he exercises with weights; for it is only by so doing that he can develop muscle ot really good quality, and, as already hinted, it is important, both from the Strength and the Health points of view, that any     muscular group throughout the body should be of the best

quality attainable.

Every human being possesses about five lnmdred separate muscles, but it wotild be neither necessary nor useful to detail all these here.

For the purposes of development, of culture that is to say, it will be qttite sufficient to classify them in groups, such as Neck muscles, Shoulder muscles, Arm muscles, Chest muscles, muscles of the Abdo- men, Back, Legs, etc.

No one can a& ord to neglect any of these groups. All, in fact, should be equally developed, those which are naturally weaker to greater extent than the others, until all are equally strong, when the

£ 8

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object in view should be that of egoof all-round im-

vement.

commence with the

'. FIRST SERIES FOR THE NECK MUSCLES

. ExmCISE 1. — Repeat Exercise No. 1 in last 'chapter, i, e., place clasped hands on the back of the necb and press head downwards on chest, resisting this. pressure by the exercise of the neck muscles. ’Commence with five repetitions, and increase ( dually, say once with every third performance, up 'to finally twenty repetitions.

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