The San Francisco Call. Newspaper, August 28, 1904, Page 13

THE SAN FRANCISCO SUNDAY CALL. Hnis s ment the first instail- in a series of five articles on “Physical Cul- ture at Home,” written for The Call by Professor George s M instructor of phy- s « . at the Olympic Clab. » one could be better handle ity than widely this subjeet in- Mr. Miehling, Lknown s the Pa- of the r of the as one < in his especial I will all and will be ble benefit 1" I ! l TOS BY STANFORD STUDIO. Ay i has, happily, tage, and ed A sensible t of dally our L g, “Healtn must be be” is a posi- men and ng of anat- can t nothing e of the daily exercise s of the and , should exercise, becom- les from waste going ise there is not suf- clent activity to carry it off and re- placed and new, and the res eak women, who suff the re: overeating a. Or they are known as the women with the dle-aged” figure, and this rickn earned on account of their bdomens and hips. You = this type perfectly well, for o Q ies of them on the And mis- is 2 does not signify t take to costumes, queer nd an ungainly shape. The s husband generally older, he de e is only as old as while he com- bout at other fei- ke mental com- here is bound to gs there are aplenty, e truer than the one is better to wear out than to rust out” Every machinist what this means. A piece of ry that 1is kept in constant will not wear out as quickly as the plece that is neglected and idle, — for rust begins its deadly work and in a short time will claim every inch for its very own. human So it is with the machines. They will rust out much quicker than they under mental and phy- svided, of course, that carried beyond physical capacity, so that the brain are overworked. 1dieness r out men muscles And massage or kneading, become very important factors both in the pre- vention and treatment of disease, for there Is scarcely an ailment that can- not be correciwed by simple exerclsss, out of door life and deep breathing. And to this end I will give a few general rules to serve as a guide and briefly outline the theory or principles of physical culture. For, simple as it seems and really is, there are few who thoroughly understand its sclence and malke daily use of it. One does not require a gymnasium with all its cost- Iy settings, for there is a system of movements that one may do in the P vy of one's boudoir that will ex- ercise and develop equally every mus- cle In the body and when physical exercise is carefully distributed, th entire body is built up and strength- ened. It straightway becomes aiert and acti the eyes are bright; the head clear; the circulation regular and active and it becomes a joy to live and one's first impulse on getting up in the morning is to frisk about as a colt does in a green pasture. It is one thing to exercise and quite another to know how to do it proper- It is true that women know that 5y doing a certain amount of physi- cal training they will never lose their supple grace, but they are very apt to do too much of one thing and not enough of another. For instance, there is a certain amount of pride in every one of us. We like our friends or exercise and its companion, s0 SICAL C GEO. S MIFHIING INSTRUCTOR_ 2/ /= to think us capable. The consequence is we all train in one direction ana when we have found an exercise that we can do particularly well, we keep at it until we are quite expert and neglect other more important ones. When our friends chance about we are ready a eager to show off and call attention to “my latest stunt,” but that ends it and we forget to add that it is our only accomplishment and that we do it on every and all occasions. Such work does far more harm than good, for one part of the body is developing abnormally while another part is really weakened. When we contract a muscle the blcod it contains is expelled, carrying with it the old, worn out material. When the contraction is relaxed the 13 fresh blood from the arteries rushes in, bringing with it new material to replace that waste, for nature is an excellent physician and does not ne- glect or forget a single treatment. Every time a muscle is used she ar- ranges that, all things being equal, the supply of new material is greater than the waste, so that the continual activ- ity of the muscle may not be retarded or the new, fresh supply run out. People do not realize that every time they move a muscle or think a thought they use a muscular or brain tissye. For years they have been moving about at will and calling upon thelr brain matter without glving either one or the other proper care or rest. Yet they expect the machinery to run on and on for years and are in- dignant when it stops and cries for repairs. First of all should come breathing. It is somewhat remarkable that so very few of us know how to breathe properly. of us who make a daily practice of deep breathing—not an occasional respiration longer than usual, but fifty or more of them systematically during the course of the day. Do you know it is sald that nine-tenths of our colds can gbe cured in their Incipiency by practiced just this deep breathing? Probably every one of you think you take as long breaths as are necessary and so you do to exist, but the aver- age pedesirian takes what is called a “half breath.” In other words just enough to keep things going com- fortably. It is difficult, however, to think to do any task at regular inter- vals during the day, for It seems too much like taking medicine, or rather rot taking it, for about one person in ten remembers the powdet or pellet at the proper time, or even thinks of it at all if the truth were but known. But deep breathing is Important enough to pay one to form the habit. When one takes a dally walk for ex- ercise alone it soon becomes a natural and easy accompaniment. This article is not to be on deep breathing, but I want to give a little system that is well worth carrying out, even if one does no other exercises and deems them a waste of time and energy, as some busy housewives do. When you start out take only one inhalation to each four steps and ex- pel the air during the next four. And by the way, always inhale through the nose and expel throu~h the mouth. Keep this up for a day or so and then take five steps to a breath. Increase slowly but surely and when you can proper take elght steps at your ordinary gait while inflating the lungs but once, and empty them at the same rate, and keep it up for ten minutes, you need never have any fear of being bothered with lung trouble in any shape or At least there are very few, form, for your chest expansion will not only be good, but you will have acquired the habit of deep breathing and unconsclously your figure will be more erect and you will be infinitely better to look upon from a physical standpoint. Women seldom ever exercise enough in any way. Housework, mind you, is not physical culture. It is frequently a hopeless grind, and if it is not too heavy is good enough in its own way, but do not confuse the two. Even in walking the majoritv of women are sadly out of training. Instead of tak- ing a gab or a car to travel haif a dozen blocks, they should learn the physical strain of standing, but unfor- tunately their physical strength is so poorly developed that they are actually unfit to perform this simple feat, and instead of doing it simply and easily they cafl in their nervous vitality to help them out and the result is nervous prostration or something like it. Walking worthy of its name is fine exercise, but to be worthy it must be with erect trunk, chin up, slightly drawn in, shoulders squared, drinking the fresh air into the expanded chest as one would drink cool water in sum- mer. The steps should be short and sharp, the foot leaving the ground with an emphatic push. Such walki fine exercise. taken, of course, in the open air and sunshine. Women should cuitivate, in fact, all exercises that give suppleness to their bodies, for there can be no grace with- out suppleness, as it is really the charm of carriage which distinguishes one woman from another. The exercises in to-day's paper are for the development of the arms, shoul- ders and chest, and while they are v simple, so simple in fact, that ct and nvalids may take them with all safety, they are most excellent ones, for they are far reaching and lasting as well In the first place there is a decided position that you must assume or else the weight of the body will not be properly distributed and you will not be able to go about the exXercises in the correct way. This position is called for convenience position of attention. This, by the way, does not necessarily mean that you must be uncomfortable or strained in any fashion, for that real- ly is one thing the gymnast takes good care to avoid. The heels should be on a line and as near each other as the conformation of the body permits. For instance, select a line of the carpet, place your heels against it and then turn the feet out equally and in such a way that they form with each other an angle of about sixty degrees. The knees should be straight and without stiffness. The body Itself should be erect on the hips, inclining a little forward, shoulders square and falling equally, The arms and hands should be per- mitted to hang naturally with the backs of the hands outward and the elbows near the body. Of course it goes without saying that the head should be erect and square to the front with the chin slightly drawn in, but entirely without constraint. It doesn’t make much difference where the eyes are when you are having a little bout with yourself, excepting it is always better policy to do, things systemati- cally and well and the various furnish- ings In the room may catch your eye and distract your attention. There are three arm exercises that are simple but effective and I will give them plainly and in the best order to take them 1—Raise the arms laterally until horl- zontal, palms upw , until the fingers rest lightly upon the top of the head. To get the correct amount of exercise out of this, the fingers should touch the head over the forehead with the backs of the fingers in contact their full length, thumbs pointing to the rear and with the elbows pressed well back. Then extend the palms upward their full length with the palms touch- ing. The next position is the down- ward one and the arms are forced ob- liquely back until they gradually fall to the sides when the body is at rest. 2—The next one is to dewvelop the shoulders so that you could hold your hands out perfectly straight some five minutes, if needs be, without getting woefully tired. Swing the hands for- ward and back, making them go as tar Idren/ [ URE #/TIOME - OIYMPIC. CLUB>— to the rear as they will until you are able to touch the hands behind the back. At first you may be very stiff and think you never could limber up sufficiently, but in a few weeks, per- haps even less time, you will be able to touch them easily and evenly and the shoulders will develop in a mar- velous fashion if you will keep this up & sufficient length of time. 3—The arms should be raised later- ally as in the first position and then a small circle should be slowly described with each arm, upward and downward, from front t6 rear. There is only one “don’t” in this exercise, and It is easily understood. Don't allow the arms to pass in front of the line of the breast, for the exercise will be robbed of half of its benefits if you do. 4—Another beneficial one is to raise the arms laterally and place the tips of the fingers lightly on top of the shoulders, taking to keep the up- per arm horizont. With your hands in this position force the elbows to the front as far as is possible and then to the rear in the same way. In any ex- ercises it is always well to determine upon a certain number of times to per- form them, for you will be certain to increase the number rather than de- crease. For instance, settle upon tem times and foree the elbows to the front and to the t that many times and no more, il, of course, you are stronger and better fitted to take up heavier work. 5—This is an arm exercise pure and simple and should be faithfully prac- ticed by the girl whose for is underdeveloped. It is nott less than raising the a and opening and closing the force. Open the hands quick ing the fingers and thumbs much as is possible and you wiil feel all the muscles in the arm and hand working and pulling and strengthening and before very long you will have & grip of iron. t exercise is yet another for the arm. but It treats entir another part. The forearms are raised until nearly vertical, with the fingers extend. ot other. Now y forcing the arm: gradually letting th have reached the side I think it is better to glve each set of exercises by themselves, for then there can be no danger of confusing them, but there is just one more thing like to say. Do not be dis- hat you must de- e every day to physical culture, for after you have once got yourself into good condition ft will take a surprisingly small amount of daily training to keep up the high standard. ADVERTISEME: NTS. MME. YALE’S Almond Blossom OMPLEXION .... CREAM GREATEST TOILET LUXURY MADE Cleanses, whitens skin. softens, bea Soap and purifies, itifies the ater only and cleanse superficially. Mume. Yale says: A Ilittle Almond Blosaom Complexicn Cream chould be applied every time the face &ad hands are washed. It removes the dust, soot, grime, smut aad smudze from the intersiices of the skin asad makes the surface smecth: as velvat. 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