The Indianapolis journal. [volume] (Indianapolis [Ind.]) 1867-1904, 1903-01-04


themselves as IT would be for them to go to
drug store and prepare safe prescrip
ton. The first thing should ascertain
is his weakest point. and he should then
take special exercises TO equalize his physi-
cal development. The next thing one should
do is TO apply. wide variety of exercises.
This is done in order to develop the whole
system tremendously. Muscular strength
is one thing and endurance is another. To
cultivate both these light weights should be
used in order TO prevent too great develop
ment of the muscles at the expense of the
nervous system. Such exercises as these
however. should seldom be taken by the
novice. unless under the care of an instruc-
tor. for he is apt to get himself i'm a worse
condition than If he had not exercised at
| all.
People are generally under the impress
sion, Mr.. Jones went on TO say, that
man of large muscular development is also
capable of great endurance, whereas this is
generally not true. Take one of these large
physically developed men and IL is seldom
that he can run a square without giving
completely out. Yet the man who to all
appearances is the weaker of the two may
be able to do this with little fatigue. From
a physical standpoint he is the stronger of
the two. because he has endurance and
because the functions of his body work in
perfect harmony with each other. Physical
culture is not wholly confined to the de-
velopnent of the muscular system for it
perfects the workings of the inside of the
body we'll as the outside. The action of
the heart, lungs and stomach is strength
ened by it. Exercise to stimulate these
| parts is to quicken the circulation. In this
way blood vessels become exercised and
! the waste matter of the tissues is carried
of. All exercise for this should be taken to
a point of becoming breathless. The aver
age person i'm going through any kind of
motions for the purpose of developing the
muscles when he becomes out of breath
| quits. This is all right, but he should in
crease the length of time each day. In this
/ way he strengthens the action of the heart,
/ a thing that every man wants to do. If
/ women would take the proper exercise
| will warrant that heart disease would be
| almost uriheard Of. 1t is the man who con-
| fines himself closely to business all day
| long. who eats hearty meals but does not
! take the proper exercise to digest the food,
| that has heart disease and acute indiges-
ton. With any one who leads such a life
his blood becomes impoverished, so that it
does the heart good, and. consequently.
it becomes diseased
FOR SEDENTARY LINERS.
| In answer to the question to what
kind of exercise is good for the man who
is confined at his desk all day and who
has not the time to go in a gymnasium, Mr..
! Jones said:
THAT is rather a difficult question to
swer from the fact that the exercise that
would do for person would not answer
for another. However, you must always
begin with the weakest part of the body.
and with the average person this point is
through the middle of the trunk. This can
| be strengthened by various bending and
| twisting motions, which one can go through
easily by himself. These movements con-
sist of any kind that will bring those
muscles of the body into play. STOPPING
! over and swaying the body backwards
and forwards are the chief ones used. The
best exercise for quickening the respira-
ton and circulation is running. If one
lives in the city and has not the room to
take mile or so sprint he can go through
what is called stationary running; that
| is, go through all of the motions. but re-
main in the same place. This is done by
taking ones stand just as If getting ready
|
| quickly and set them back in the same
place. Both of these exercises are the best
| there are for the man who has not the
time to take a regular course. for they
bring all of his muscles into play and ex-
ercise his lungs. heart and stomach as
we'll / will also say that women can use
these same movements to great advantage.
"All exercise should be taken out doors,
I<,.k
half of the training 1t fills the lungs with
pure atmosphere, which takes the place
of the stagnant air with which they have
been filed Taking long breaths in the
open air is also good exercise. and one
which every one can indulge in, for it re-
quires neither gymnasium nor apparatus
TO perform it. 1t is we'll known that what
ever will increase the breathing capacity
will improve the health. and this exercise
If done properly. in the fresh air and with
the clothes loosely worn, so as to enable
one to breathe deeply. will be of great
benefit. The following is one of the best
known exercises for increasing of the
interior size of the lungroom and for deep
breathing The person should hold his
head up. shoulders back and chest out.
Draw the air through the nose until the
lungs are entlrely lnudteu, nOIu the DredtH
until ten is counted without opening the
lips; he should then exhale quickly until
the lungs are as nearly empty OF the bad
air as it is possible to get them. This ex-
ercise should be repeated. only the next
time the person should try to hold the
lungs full while twenty is counted. This
should be increased until the breath can
be held for half minute. At the close of
this breathing exercise three or four deep,
long-drawn inspirations should be taken.
One of the best times for INDUCING in this
exercise is when going to and from work.
The length of time for holding the breath
can be determined by the number of steps
one takes. The advantage is this exercise
can be taken three times day, and IL does
not matter whether before or after meals.
If. however, taken after meal ii will be
found to greatly aid the digestion. If this
exercise should make person dizzy at first
the air should be inhaled in smaller quanti-
ties until the blood can stand the stimula-
ton of its purifier. The daily practice OF
this outdoor breathing has been known to
increase the circumference of the chest
two inches in month 1t is also fine cx-
ercise for any one with weak lungs, fol-
the pure air seems to strengthen them.
at hat