The Helena independent. [volume] (Helena, Mont.) 1875-1943, 1892-06-06
HOW TO TRAIN.
j. ". Raby, the Champion short-distanoe
Welker Tells.

WEFfIEF.| .. Hs. -- '..l. 80 r
j. W. Raby, the Champion short-distanoe
Wslker Tells.
There may not be many young men in
Helena anxious 10 become professional
athletes, but there are many who believe in
taking physical exercise sufficient to keep
their bodies in condition, and a few hints
will not come amiss. Mr.. Raby's sugges-
tions az to how to reduce flesh may prove
interesting to both men and WON On with q
tendency to embonpoint.
Years ago athletes had a regular course
of training to foreRo preparatory to enter-
ing . contest. and the work laid out TOR
them dav after day was most riaidly en-
forced by tho trainers. The old time train
ers believed in a regular course OF dieting.
which excluded all greasy substances, and
many Of the trainers would not allow the
man they were handling to eat. drink or
sleep only al they thought beat. But in
later years athletes to a great extent use
their own judgment and train themselves,
engaging . hand rubber, who il governed
by the athlete. The walker. runner, BIZ
cyclist, pugilist. etc., all have about the
same system Of training to getoR flesh
and gaining lung power. It il according to
the feat that the man is training for as to
how much work he will 60 through and ac-
oordinR to the constitution and build Of
the man. II 49,
Many athletes are naturally thin and
with very little training can keep in fair
condition. while othels by laying idle for
any period of time gain flesh so rapidly
that they are compelled to do bard and
constant work to get into condition and it
10 dreaded (the commencement of daily
training for a mAtoh) by this latter class Of
men.
The runner or walker who trains for
speed to contest in races from one to
twenty-fi five miles must go about fifteen
miles daily in fast time, which is necessary
to possess speed.
The long distance pedestrian of course in
training travels over double the number of
miles per day as the short distance man but
he travels in a much more lower gait
which really does not require one-half the
e~xertion asiused by the pedestrian who trains
for speed and not endurance. Professional
bicycle riders in training always take their
daily walks and runs to harden the body
muscles and strengthen the lungs which
muscles have no action by riding.
A great many bicyclists do all their train
ing on their wheel and think that 10 all that
is required to make a good rider. 1t is a
mistake. To become . fast and enduring
rider the man should train on a track both
running and walking, say about five miles
each day. then three or four hours after
wards get on his wheel and ride five miles.
This system will put him in fine condition
for any contest of any distance. long or
short.
Athletes In training do not diet muoh,
but cat all they can at regular meal hours.
and If they see any article of food on the
table they crave do not hesitate to cat il,
believing that the old idea Of denying tho
aknrnnCh Op NrR0tiCnn in snlHnn tisnaa 10
wrong and every common article Of food
with few exceptions (such as cucumbers
and cahbage( can be eaten without harm,
providing one does not make a glutton of
himself. In training you rise about $3.50 a.
M. and take a dry hand rub to circulate
the blood. After dressing take a brisk
walk Of one mile, then return to the house
and eat breakfast. After breakfast read
the newspapers and indulge in conversa-
sion until nine a. m. Then dress up warm
and lake FOUR road exercise, the dis
nature Of the contest a'o Returning NO y 'ue
should be quickly undressed by trainer and
given a warm bath ending by cold shower.
Then linimsnts are applied to the body to
prevent colds, also to keep skin tough mus
Giles elastic and blood in healthy condition.
It is then about 1850 n. m. HALF pnst one
p. m.:--Dinner is called and you should DO
able to eat a good hearty meal. After dir
yoa rest until three y. M, when once
more commence work.
II il IL to be an indoor contest all vour
should be in a gymnasium, and
the afternoon exercise ought to be one Of
hard exertion. At five p. M, after being
and rubbed as in the morning, YOU
are ready then TO amuse yourself according
to you tastes. Between 10 II IL .. NJ, is
= proper time to retire. This routine ia
kept up within one week of contest. whom
training work 10 lessened. One should DO
careful about overtrainiug. and II some
days You feel indisposed. it ia better TO
work easy, but do not allow u fit of lazi-
ness to get the best Of you.
Alcoholic drinks are condemned BY all
good athletes and trainers. md not used
training, but il 10 well known In case
Df a loss of appetite a glass Of lass ale DO.
meal time 10 beneficial.
To be a good athlete ono must he jealous
In keeping In good health. Avoid the
night air and spend your nights indoors,
that dissipation in any form
ruin hs nsst Of constitutions.
II any person who 10 troubled with hoart j
trouble. lung trouble, or obesity, would
undergo . system of training In mild out
loor exercises unde proper care, he soon
would regain his health and fast become q
and healthy man. Lack of proper
outdoor exercise IN the chief cause of i'll
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