The San Francisco Call. Newspaper, November 3, 1901, Page 13

C / .’ § 47 7 ILLIAM GREER HARRI- \/\/ SON, president of the Olym- YW pic Athletic Club, one of the best known and equipped imstitu- tions of its kind in the world, has writtgn for The Sunday Call a special cle of greatest interest to all business and professional men. Knowing their inability to take exercise and thus keep themselves in good bodily condition, Mr. Harrison Las drawn upon his own experience in order to benefit them. Although past 60 years of age, ke as en ic and active as a man of His muscles are as elastic aad ng as a college athlete’s. His di- e organs are in excellent con- and he is able to eat whatever res without suffering af ef- As president of the Olympic Club, a position to which he has been elected th times, he sets an exam- ple that is followed by the members Every day he visits the gymna- m of the club angl works along bed by himself. He does 1self nor does he endanger health by overdoing his exercise. Prominent business and profes- al men of this city, who are mem- ers of the club, have benefited by the course of exercise suggested by Mr. Harrisen. He has delivered lectures cn the subject before women’s clubs, and many of the fair sex have reached a condition of health by act- ing upon his suggestions. fects X Gorrect way of fapding. ) (Ipcorrect way of apdi g.)( TR (T e Ipbaling corvec It a person will follow out tne course prescribed by Mr. Harrison he can dispense with physicians and medicines. George Miehling, wrestling in- structor of the Olympic Club, has posed for the various exercises used by Mr. Harrison. Miehling is a man cf great strength, and he assures his friends that he hes developed greater endurance by following the system taught him by the president of the club. HE necessity part for exercise ‘on the of business men has been so often presented that it scems like a waste of words to recall attention to the fact. Still, as each ten years gives us a tiew set of business men, per- haps the missionary effort in the direction of rational athletics may find acceptance where least expected. isiness men shculd either eat or should e very regularl the average business men, even with exerci exercise, one light and one heavy meal a} day should suffice. The man who does not exercise, and who eats animal food two or three times a day and fills in with a large amount of bread, is layifg up for himself at 5 a varied assortment of phys- ical ills. If a man does not desire to ex- ercise, or his profession or calling does not require him to exercise, he should re- duce his eating by 50 per cent. There is much to be said as to when a man should eat his first meal. Experience has decided that a man’s stomach is not | in a condition to take into it any large | amount of food in the carly morning | without injury to the digestive system. Assuming that a man eats breakfast at Roeis - correc 8 and a lunch at 12 and a dinner at 7 o’clock, and that his dinner is a substan- tial repast of several courses and that he goes to bed at 11 or 12 o'clock, having done no work between the last meal and midnight, he retires with practically a full stomach. In other words, the fur- nace is full of heated coal and the boiler is full of steam. When he awakens at 7 o'clock in the morning he has exhausted very little of that steam. “All the force and vitality which his dinner was calcu- lated to give him remain in his System, and until he has worked three or four by which time he has reduced the he does not need any food. The business or any other man who leads a sedentary life should take his first meal at noon, ‘When and What to Eat. Of course, for the laborer or mechanic other rules may be adopted. But I am speaking now of business men. Let us THE . SUNDAY CALL. see what is {he ordinary method of the average business man in feeding. He rises say at 7 and breakfasts at 7:30 or S olclock. He eats two or three eggs. per- haps two or three slices of bacon, prob- a basin of mush. probably a quan- tity of fruit and drinks several cups of coffee. He rides to his office, smoking =1 cigar. He takes no exercise—does practi- cally no physical work. At 12 o'clock he saunters off to his club, where he takes a meal pretty ncarly equal to that which rould be eatén by a labering man, return: to his office, where he remains until 5:30, s his street car home, as he took it dGown and as he took it to lunch, takes 1 cock or two and at 6:20 or 7 o’clo¢’s sits down to claburate dinner. He smokes three four cigars,- perhaps takes a highball or two and feeling sleepy from an excess of food he goes tn Led at 10:3) or 11 o'clock. The result of this method of eating is that there is al- a lot of undigested food in the stemach—always the presence of a large amount of ga and always the material for a variety of diseases. A Light Breakfast. Now let us take the other side of the juestion. The man who gets up at 7 o'clock takes twenty minutes’ exercise. a cold bath and then walks to his office, naving drunk a glass or more of het water beforc lcaving the house, can get through his whole day’s work between the hours of 8 and 12 without any strain upon his system. At 12 o'clock he has an appetite, waich he will wisely not gratify. He wil take a basin of fruit, preferably prunes, poached eggs and shredded wheat bread and a cup of ce- real coffee. And he will not eat any- thing more until 6:30 o'clock. At that hour he will take a bowl of well cookedl soup, a little fish, a cut of roast mutton or roast beef or a chop or a steak, some baked apples and a cup of black coffes. He will smoke a cigar, and after an hour and a half he is in condition to do an- other day’s work if it is necessary. Now for those who think they cannot go to work without some breakfast, let them begin by taking tie lightest amount of breakfast and they will soon be abie 10 sece how perfectly they can do without a heavy meal. The purpose of enough explained. an or wa exercises are easily The important «thing pojiTnop of in any exercise is the vibration of the whole system, the increase of the circu- lation of the blood and the consequent elimination through the pores of the skin of all matter rejected by the blood ought not to require any argument convince any rational man that if nature deciares that the waste matter in our sys tem shall be get rid the of, of elimination—the natural proc as the washing of It ry e and the body. eat Jargely he the exercise being practically eat and drink whatever likes. But if a man wants to his form and the elasticity of I and the capacity for hard work cat nothing that he camnot properly di- gest. ¥ man should by some method perspire freely every day. a man must and equivalent 2 man can he préserve muscles e will To come down to the practical side of this question. What exercise should a business man take? Well, a business man thinks he is very busy. He really is not, but he thinks so. Going to a club and getting a lot of mechanical exercise re- quires an amount of moral courage which he does not seem to posse he cry of the muscles for excrcise is silenced by the argument, ““No time, no time.” Weli, every business man has eventually to { time to die. and a great many of th have been practically dead for years. Crime of Inaction. Coing into an assembiage of bus! men is very much like going into a con- valescent ward, as every other man you meet has a complaint and solicits your sympathy. A man’s business should be the servant of his necessities and he should not be the servant of his business. The man who neglects exercise is com- mitting crime against himself, and he is doing a serious injury to the community in‘which he lives because he is a battery of disease, transmitting from his own person to others the germs of disease which he himself has set in motion. To overcome the difficulty about gymnasium work a form of exercise which every busi- ness man can take if he will in his own house has been devised. It would be bet- ter if he took it in the gymnasium be- cause of the additional light and addiy tional air and the cubic space for breath- irg purposes that a gymnasium affords. in a gymnasitm he would have the rivairy which grows out of companionship. If a es _half dozen gentlemen choose to exercise in a class, the plospects of continuing tha exercise would be greater than where the work is taken up individually. But HE British War Office, which, on occasions in time past, has won glory and renown for the masterly * knowledge of military affairs it has displayed, is in deep trouble. This trou- ble is not caused by the elusive Boers or by any other enemies of the King, but by —buttons. Only buttons, but it might just as well have been guns. ‘When the King ascended the throne some one discovered that it was neces- sary to change the buttons of the British army. There happened to be a little war in South Africa at the tigie—and there is still—but it paled at once into nothing- ness beside this question of buttons. For several weeks the clerks of several departments spent thelr spare time be- tween lunch and 4 o'clock in feverish act- vity. N{Jles had to be written, copied, dock- eted, tied up with red tape and filed. Pourparlers were exchanged between de- partments. Men who could not be stirred by mere battles found their veins tingling with ex- citement over buttons. Several inventors of new and ingenious buttons calculated to strike terror into the hearts of the King’'s enemies were chased down Pall Mall, and other things were done to prove that the War Office really had this great question in hand. At last a truce between contending de- partments, each anxious to prove its eff- ciency and ability in this momentous mat- ter, was arrived at. One button was . Tommy Atkins and His War Buttons. chosen and sent to the King, who at once signified his approval. Agan the great machine moved. Or- ders were sent to manufacturers, and by thousands the buttons began to return to_the army clothing people at Pimlico. But, alas! a mistake had been made. After all the buttons over which strong men had fought and wept were not sent to_the makers. i By a “'regrettable accident” a wrong de- sign found its way to Sheffield. and 35000 worth were made befo{e the mistake was discovered. X Business men might have found a use for those buttons, but Pall Mall, with its truly paternal regard for the least important details of Tommy's equipment, sent them all straight back to the melting pot. AlfefipATlgg A/w-mmip muflop whether taken in the house or gymna- d of exercise s man a con- which would and his life a sium, the following meth would give to every bu; calth and stren his worl dition o make joy. : a pleasure How to Breathe. The average man does not know how to bre He v that nature has provided him with a pump led the and that by using that pump k in in one breath about five much air as he does by his pres- 1the does not, times ent erroneous method. To-day when a man breathes he draws the abdomen back. ‘0 breathe properly he should throw the abdomen forward. He should breathe al- s through the nostrils with his mouth d. At present he breathes through mouth. By long, deep breathing, the diaphra as a pump, 0 buttress with muscles the upper por- tion of his body that he can maintain at all times an erect position without fatigue. In other words, by developing the mu: of the abdomen the musecles over the hips and around the small of the back he cre- ates a wall upon which the upper por of the body He protects the and he protects the stomach. The proc of deep breathing and the muscular required in breathing will rid him f a thousand ev » assist digestion and prevent collection of gases in the stomach. i tem of deep breathing wi increase the chest expansion. deep breath taken adds to the air cell the lungs, increasing the size and the working value of the lungs and cor- respondingly improving the health. Deep breathing again in itself materially im- proves the circulation, a matter of vital importance. Where a man’s muscles in the region referred to have become flabby and weak, there is a sagging down of the whole of the upper pertion of his body, bringing the weight of his head, shoulders and chest as a pressure upon the vital organs. Building Up the Muscles. Now we come to the process of elimina- tion, and the building up the muscles of the body from the base of the skull to thé sole of the feet. The old method, which had a lot of good In it (but which Jlke many other old methods is gradually passing away) aimed at giving men large and highly developed bunches of muscle which were neither necessary mor orna- mental. A later method is to develop the muscles in such a way that they are only seen as the muscles of a tiger or a lion or race horse are seen—when in action. TWhen relaxed the muscles should pre- sent no evidence of excessive strength. The strength will be there. but it will be in the quality of the muscles rather than in the quantity. Correct Way of Standing. ‘We take up the first exercise, which s the setting of the body in the natural position. The old school taught: shoulders pulled back, the stomach pullad in, and the chest poked out, wHich is an unnat- ural position. The natural position for a man standing is to lean slightly forward on the balls of the feet, the little finger of his palm touching the center of his leg, with the shoulders slightly forward, chest and stomach in the natural posi- tion. Should you take a man standing in that position and put heavy weights a man on rests. constipation, nle greatly Ever \_/-b 13 on his bedy shoulders you will old method some will tain the position. Under the e would be compelled to ex t balance -to prev te and to maintain the ercise position. The first movement is intended to de- the ra f the body are and arms tense. The swung rapi up and down e head but never below or behind the shoulder, the idea being never at time to strain the chest. In this move- ment there are three motions, palms to the front, palms upward, palms down, and the movement is repeated five times to the breath, the breath being held dur- ing each movement. five times to a breath. increases the muscular force of the back, thighs, and necessarily shoulders. The Swimming Exercise. The next exercise is a series of what Is called swimming movements, which are for the purpose of developing the muscles of the chest, the back and arms. The hands are crossed and brought upward under the chin, with the elbows in line with the shoulders. The hands are then thrown straight to the front, them out- ward right and left In line with the shoulders, then brought back to the front and then back to the position under the chin. In this exercise there are three movements—the palm down, the palms turned inward and the palms turned up- ward. This is called the swimming movement and exercises all the muscles of the upper portion of the body. In the next movement the peosition is the same as No. 1, with the legs bent. The hands are swung up over the head from the sides alternately. This exer- cises all the side muscles of the bedy, the front muscles of the legs and the calves, because of the pressure on them. The movement is what is called the rocking movement. The bgdy is erect, as in the first position, and is Jocked right and left. This has a tendency to strength- en the back and side muscles. In the next movement the hands are raised over the head, palms out. The body is brought slowly down until ..e knuckles touch the floor. The next movement i3 the same, with this difference, that you come back to the original position of extended arms with each change. In the third move- ment the hands are raised over the head, the body is turned to the right and slow- Iy bent until the knuckles touch the floor; the body is brought to the erect position and then the movement s repeated to the left. In the next position the hands are stretched out in line with the shoulders, the heels apart. The movement is in rap- idly squatting by bringing the body down upon the heels, carrying the hands over the head at the same time. High Stepping to Reduce Fat. The next exercise is high stepping with the knee. The knees are raised rapidly to the chest. This is a splendid exercise for the muscles of the stomach and the stomach itself. The muscles of the thighs, calves of the legs and lower back are greatly strengthened by this exercise. In the sitting exercise the hands are brought up over the head and the head, shoulders and hands are brought down as close to the feet, as possible. This develops strength in the back, reduces any fat over the abdomen and is an excellent substitu- tion for rowing. In the final movement .the hands are stretched out in line with the shoulders; the hands are brought rapidly together in front of the body, repeating the move- ment with a change by turning palms out, down and up. These exercises if taken for fifteen min- utes a day, with a cold sponge, cold show- er or tub immediately after the exe ercise, will reduce all umnecessary ab- dominal fat and will replace it with mus- cle the texture of steel wirem next find that the over the head with all the mus- ° The second position similar to the first with the difference that the knees are slightly bent, the fin- gers are locked in front, and the locked hands swung over the head up and down This movement the arms and { { —