The Yale expositor. (Yale, St. Clair County, Mich.) 1894-current, 1908-04-10
The Making of
Muscle For Boys

After breakfast take no violent exer-
else for at least half an hour.
In going to school, IL 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 well 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 l have described) for
anybody under IA to do in one day.
Personally am not a great believer
in dumb-bells. chest weights and In
dian clubs for boys of tender years II
such implements are used by them
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 IL. But as such
games are usually played in a more or
less desultory manner they may be
supplemented by a daily course of run
ming.
Start out the first afternoon to run
q nj ctn ht,t
rapidly for the first quarters of
the distance. Then sprint the rest of
the way, or. in athletic parlance, "fin-
lsh 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 we'll ventilated room.
Such sports as skating, rowing lin
moderation), baseball and tennis are
of great benefit in helping on your afn-
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 ii too restricted a
course of exercise. Personally l do not
think these objections valid, for 1t is
always better to err on the side of
safety than to prescribe a single ex-
ercise that can, one time in a thousand,
lead to injury or strain.
But here is a compromise for such
heavier work.
am going to describe a number of
single exercises for boys about IA. If
any younger boy, who chances to be
unusually strong for his age, cares
to try them, let him do so. II he
finds them too much" for him, let him
stop using them at once, and con-
| tent himself with the regimen already
prescribed
In this way the strong boy under IA
years of age can derive extra benefit,
with no chance of harm.
would repeat that the morning
exercises" deep breathing, bending
forward till the fingers touch the
ground, rising to a semi-sitting pos
ture with arms folded, etc. which
explained for little boys. are equally
necessary and beneficial for big boys
as we'll
Extra Morning Exercises.
In addition to these, here are one or
two morning exercises to practice
daily in connection with the others:
Standing with body rigid below the
hips and with heels togther. lean to
the left mot suddenly, but not too
slowly as far as You can without
changing the rigid position of the low
er half of the body. Recover your
/ unright attitude and lean "a far tn the