The Rich Hill tribune. (Rich Hill, Mo.) 1903-1911, 1908-04-09
The Making of
Muscle For Boys

After breakfast take no violent exer-
else for a. least half an hour.
IN going 10 school. n the distance 10
not too great. walk. The outdoor ex-
eroise viii do you good Remember TO
walk as / have described.
In the Afternoon when school is over
walk home again, or az least G mile.
Walking ia the best as well as the
cheapest exercise ever invented and 3
a part Of every good athletes daily rou.
tine.
on arriving at home 10 minutes ex.
ercise In swinging half-pound dumb
bells viii strengthen the arms. and is
enough work together with the morn
ing exercises ! have described) for
anybody under Il TO do In n day.
Personally am not a great believer
In dumb-bells. chest weights and In
dian clubs for boys Of tender years. 10
such implements are used by them
al all only the ightest weighted ones
should be employed.
Afternoon Running.
The morning exercises. supplement-
ed by a game OF BAH or any other &C
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 . daily course Of un-
ming.
Start out the first afternoon 70
a quarter mile. Run steadily but not
rapidly for the first threeQuarters Of
the distance. Then sprint the rest OF
the way. or, IN athletic p~arlance, I'm.
ish strong"
Increase the distance by a block
each day, always reserying the last
quarter n the distance for a sprint
Keep this up until you are able to run
threeQuarters OF a mile.
In running keep the lips closed.
breathe through your nose. breathe
slowly and regularly. taking fun. long
breaths. When 81 is impossible for
you 20 run any farther without breath
ing In gasps stop running. Keep the
head upward, the chest out, as In
walking Your lungs need fun 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 a coat. above all. don't
stand around and cool OF"
Sleep. as ] said. az least nine hours
each night. Ten hours is better. Sleep
IN a well ventilated room.
Such sports as skating. rowing Tin
moderauoul, baseball and tennis are
OF great boaeht In helping on your ath-
letic course. You will be far more ex-
pert az an OF them. because Of your
other training.
Remember. though. that an the ath-
letic instruction 10 the world cannot
help you unless you yourself furnish
the determination and energy 80 keep
ut q after the first flush Of novelty
wears OF.
For Lads About "a.
some boys may complain that I have
given lads under a too restricted q
purse Of exercise Personally I do not
think these objections valid, for 81 is
always better 90 err on the side 81
safety than TO prescribe a single ex-
ercisc that can n time In a thousand
lead GO INJURY or strain.
But here Is a compromise for such
boys under % as are able go stand
heavier work.
I am going 90 describe a number 81
single exercises for boys about "A. n
any younger boy. who chances 10 Dc
unusually strong for his age. cares
20 Try them. lot him do So. II he
finds them too much for him. Jet BIN
stop using them at once. aud con.
tent himself with the regimen already
prescribed.
la This way the strong boy under IL
years of age can derive extra benefit.
eith no chance uf harm.
! would repeat that the morning
exercises tdcop breathing. bending
forward ul the anrers touch the
ground. rising 10 q semi-sltting pos
ture with arms folded. ctcl which I
explained Tor little boys. are equally
necessary and beneficial Tor bis boys
o. we'll
Extra Morning Exercises.
IN addition 60 these. here are % or
two morning exercises Go practice
daily Ia connection with the others
Standing with body rieid below the
hips and with heels tog,hor. lean 90
che left tuot suddenly. but not too
slowly aa iar as you can without
changing the riEid position vi Tho low
og halg Of The body Recover yo0r
upright attitude and lean aa far 60 the