The day book. [volume], November 06, 1913, Image 24

About The day book. [volume] (Chicago, Ill.) 1911-1917

Image provided by: University of Illinois at Urbana-Champaign Library, Urbana, IL

                
heavy labor cares but little whether
he is able to "put up" a 200-pound
weight or but a 25-pound one, pro
vided he feels fit for the work which
HE has to do, and the mere develop
ment of muscular strength s NOT a
proper criterion by which to judge
the value of exercise.
Toward keeping such fitness, phy
sical play such as has been indicated
above furnishes a splendid aid. But
unfortunately many a man does not
have the opportunity for such play,
and for him some calisthenics as are
to be described in these "getting-up"
exercises will prove of unquestionable
value especially since they may be
taken in a short time and without
equipment!
For the purpose of the "exercise
less workers" the emphasis should
not be placed upon the generally
overworked biceps nor the thigh nor
the shoulder, but upon the too-often
neglected abdomen, the condition of
thei muscles and contents of which
are of great importance to his gen
eral well-being. The most desirable
times for these exercises, about two
hours before the mid-day or evening
meal, are probably impossible 'for the
average man and, of the remaining
times, that immediately after rising is
much better than the evening.
The place should be out of doors
or in a well-ventilated room and a
cold or cool bath may well be taken
afterwards if the man reacts well
that is to say, if he feels a warm glow
"immediately after leaving the water
and remains warm. In general the
less vigorous "exercises should be
taken first and the order given may
well be followed each morning.
Exercise 1.
This will serve as a "warming-up"
exercise, and at the same time, tends
to correct the faulty position of head
and shoulders which sitting at a desk
or in similar positions tends to pro
duce. From the position shown in Figure
1, with fists doubled and elbows close
to the sides, extend the arms to the
side and slightly backward and up
ward, at the same tfme forcing the
head back until the position shown in
Figure 2 is assumed. Care should be
taken to keep the abdomen in and
NOT to hollow the lower back. Re
turn to the first position vigorously
and repeat from ten to twenty times.
In this and the succeeding exercises
the movement should be quick and
hard and each position should be
held momentarily.
- Exercise 2.
This is a somewhat more vigorous
one, involving the back as well as the
arms and shoulders. ,
From the position of Figure 1 bend
forward and extend the arms down
ward to the position of Figure 3. Re
turn to the first position and then ex
tend the arms upward to the position
of Figure 4, keeping head and arms
well back, but without hollowing of
the lower back. Return again to the
first position. This makes the exer
cise complete with four parts andit
may be repeated from five to ten
times at first and more later.
Dr. Reed's second physical culture
lesson will appear in tomorrow's Day
Book.
RIGHTO, DAD!
"Father," said the young man,
earnestly, "if a man is out with a
crowd of fellows who are standing
drinks, and he has no money to treat,
what should he do?"
"Retreat," grunted "the father,
"and quick, too."
1
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