The Bossier banner. [volume] (Bellevue, Bossier Parish, La.) 1859-1952, 1911-01-19

a level surface at the rate of three
miles AS kilometersD per hour is
equivalent to lifting one-twentieth of
the weight of the body through the
distance walked. To determine the
amount of work performed in walking
the weight Of the body in Kilograms is
multiplied by the distance. walked
kilogram meters of work performed:
10000 kilogram meters is considered
the normal average amount Of work or
exercise required In health.
Best Time For Exercise.
The ideal time for exercise Is mid
way between meals. but few people can
arrange to take it at such times. Be.
fore breakfast is suitable time for
most people. especially If the exercise
Is followed by cold bath and brisk
rubbing.
Some people cannot exercise before
breakfast without feeling unduly fa-
tigued. the exhaustion often lasting
throughout the day. Before retiring
is a safer time for such people unless
they can arrange for forenoon or after
noon work
Nervous subjects with an excitable
circulation should not. as rule. exer-
else before retiring.
Exercise should never be taken just
after Il meal, and no exercise just
prior to eating should be so severe as
to cause great fatigue. In either case
the digestive functions are impaired,
and all benefits may be neutralized.
Forms Of Exercise.
Exercise should be graded according
to age and condition. When there is
actual disease medical advice must be
sought and followed or injudicious ex-
ercise may prove extremely harmful
In prescribing exercise a good sys-
tenn Is that of DR.. Dudley Sargent of
Harvard In this system the various
movements have been given descrip
tive names to facilitate memorizing
them
The following is brief outline Of
the several exercises:
FirSt.-Adoratfon. Standing with
feet together and hands raised before
the forehead, as in praying. throw the
hands and forearms backward until
the arms are on level with the shoul-
ders and forearms directed upward at
right angles with arms Repeat twen-
ty to eighty times.
Second Tree swaying. Stand with
feet together and arms thrust straight
,, upward. but not rigid Sway the up
per part of the body from side to side.
Third. rd.-Striking an anvil. Stand
with feet twenty-four inches apart.
arms straight out sideways, face turn
ed to left. Keeping the arms rigidly
straight. swing the right hand over the
head and down on to the left hand
with a slap Swing the right arm
downward and back to original posi-
ton Reverse the movement face
turned to right
Fourth. breast stroke
Stand with feet twenty -four inches
apart left foot forward. weight rest
| ing on right leg arms at right angles.
held close to the side Thrust arms
| forward. bend body forward and throw
weight on left leg. bending at the
| knee. Sweep arms outward and back
ward to original position. initiating a
swimming stroke.
| Fiftt.-BoXer's guard. Stand with
| feet twenty-four inches apart. right
foot forward. weight on left leg. left
arm bent and guarding neck. right arm
straigh, downward and backward
Press forward, throwing weight on
right ley, and bring right arm up to
guard the neck while thrusting the left
arm downward and backward Re
peat the move. springing from one foot
to the other.
Sixth Chicken wings. Stand with
feet together and thumbs in armpits
Raise both elbows while raising left
knee to the waist. Return to first po
sition and repeat. raising opposite
knee Keep up the movements alter
nately.
/ Seventh Signal station. Stand erect
| with heels together. hands on hips
/ ! y
while lifting the left leg outward anf
upward rigidly extended Lower The
limbs and repeat on other side.
Eighth Rowing Stand facing tht
right feet twentyfour inches apart
right leg forward. arms at right angle.
and close to sides Bend forward
weight on right leg. with arms extend
cd until fingers touch the floor twelve
inches in advance Of right foot. Re
turn briskly to first position as though
pulling on oar. Repeat. facing left.
Ninth Restoration Stand with fee
together. face downward. back o
hands touching Bring hands upward
separating as they pass the face. Thel
describe circle downward and out
ward back TO first position. Repeat
Begin to inhale deeply as the arms ar
raised. slowly exhaling as the arm
descend.
These movements should be perform
ed from twenty to eighty times at
rate per minute that is not undul
fatiguing Many simple movement
of similar character will prove effee
tive If regularly and systematicall
carried out.
1t is important to employ exercise
that bring into play the abdominal an
chest muscles. which encourages dee
breathing and prevents the accumula
ton of fat around the abdomen
Tree swaying striking the anvil
chicken wings and signal station ar
especially good exercises for wome
and elderly people who are excessive
ly fleshy.
Dangers Of Excessive Flesh.
f0 iS nnt only n h1rdaI