The Colfax chronicle. [volume] (Colfax, Grant Parish, La.) 1877-1981, 1908-05-02
The Making of
Muscle For Boys
After brea1fsaa llIao violent ener

| AIIer DredhIaU DttsS5 no VIOLENT eXeT-
else for at least half an hour
In going to school, II the distance is
not too great, walk. The outdoor ex-
ercise will do you good. Remember to
walk as / have described.
In the afternoon when school is over
walk home again, or at least a mile.
Walking is the best as we'll as the
cheapest exercise ever invented and is
part of every good athletes daily rou-
| tine
| On arriving at home Is minutes ex-
ercise in swinging half-pound dumb
bells will strengthen the arms, and is
enough work together with the morn
ing exercises / have described) for
anybody under IA to do in one day.
Personally l am not great believer
in dumb-bells, chest weights and In
dian clubs for boys of tender years. If
at all only the lightest weighted ones
should be employed.
| Afternoon Running.
| The morning exercises, supplement-
ed by game of ball or any other ac-
tive Outdoor game, are enough for the
average boy until he is IA. But as such
| games are usually played in a more or
less desultory manner they may be
supplemented by daily course of run
ming.
Start out the first afternoon to run
a quarter mile. Run steadily but not
rapidly for the first three-quarters of
the distance. Then sprint the rest of
the way, or, in athletic parlance, FIN.
ish strong"
Increase the distance by a block
each day, always reserving the last
quarter of the distance for sprint
Keep this up until you are able to run
three-quarters of a mile
In running keep the lips closed
breathe through your nose, breathe
slowly and regularly, taking full. long
breaths. When it is impossible for
you to run any farther without breath
ing in gasps stop running. Keep the
head upward, the chest out, as in
walking. Your lungs need full room to
work under the extra strain.
Great care should be taken not to
catch cold after the run is over. Keep
moving; put on coat; above all, don't
stand around and cool off,"
Sleep, as ! said, at least nine hours
each night. Ten hours is better. Sleep
in a well ventilated room.
Such sports as skating, rowing Tin
moderation), baseball and tennis are
of great benefit in helping on your ath-
letic course. You will be far more ex
pert at all of them, because of your
other training.
Remember, though, that all the ath-
letic instruction in the world cannot
help you unless you yourself furnish
the determination and energy to keep
at it after the first flush of novelty
wears off.
For Lads About IA.
Some boys may complain that have
given lads under IA too restricted a
course of exercise. Personally do not
think these objections valid, for it is
always better to err on the side OF
safety than to prescribe single ex
ercise that can, one time in a thousand
lead to injury or strain.
But here is compromise for such
boys under IA as are able to stand
heavier work.
single exercises for boys about IA. Il
any younger boy, who chances to be
unusually strong for his age, cares
to try them, let him do so. If he
finds them too much" for him, let hin
stop using them at once, and con
/ tent himself with the regimen already
prescribed.
In this way the strong boy under Il
years of age can derive extra benefit
with no chance of harm.
l would repeat that the morning
exercises" deep breathing, bending
forward till the fingers touch ths
ground, rising to a semi-sitting pos
ture with arms folded, etc. which
explained for little boys, are equal,
necessary and beneficial for big boy!
as well.
Extra Morning Exercises.
In addition to these, here are one o.
two morning exercises to practices
daily in connection with the others:
Standing with body rigid below The
hips and with heels togther, lean tt
the left mot suddenly, but not too
slowly as far as you can withou
changing the rigid position of the low
er half of the body. Recover you
upright attitude and lean as far to tn,