A 
 
 Natural Method 
 
 of 
 
 Physical 
 Traininj 
 
 BY 
 
 • ESwin Checkley 
 
,..^...: 
 
 
 Hi-^.@_k 
 
 <r^ 
 
 '■it.^^^ 
 
TRAINING WITHOUT APPLIANCES 
 
 A NATURAL METHOD 
 OF PHYSICAL TRAINING 
 
 By EDWIN CHECKLEY 
 
 Cloth, i2jno., Si.jo. Sent post-paid on receipt of price 
 
 Worth its weight in 'goXA.^^Ne'w York Herald. 
 
 His method and his discoveries are marvelous — Dr. Jos. 
 Rodes Buchanan. 
 
 Cannot fail to soon have an army of followers. — Win. Blaikie, 
 author of '^Ho2v to Get Strong " 
 
 Appeals at once to the good sense of the reader. — Science. 
 
 The best manual on the subject we have seen. — JV. V. Nezvs. 
 
 One of the best, if not the best, books on practical physical 
 training. — San Francisco Argonaut 
 
 Well worth careful study. — Worcester Spy 
 
 Good sense and clear statement. — Baltimore Sun. 
 
 A decided hit. — The Journalist. 
 
 Original ideas. — Cincijtnati Commercial. 
 
 Evenly and healthfully develops the body. — Boston Globe. 
 
 Will not fail of a hearing and disciples. — Springfield Rcpuh- 
 lican. 
 
 William C. Bryant & Co., 
 
 24 AND 26 Broadway, Brooklyn, New York. 
 
A NATURAL METHOD 
 
 Physical L 
 
 HYSICAL iRAINING 
 
 Making Muscle and Rcducijig FIcsJi 
 Without Dieting or Apparatus 
 
 BY 
 
 EDWIN (^HECKLEY 
 
 FULL\ ILLUSTRATED FROM PHOTOGRAPHS 
 TAKEN ESPECIALLY FOR THIS TREATISE 
 
 BROOKLYN, N. Y. 
 
 WILLIAM C. BRYANT ."v: CO. 
 
 1890. 
 

 C^'U^^'^ 
 
 COPYRIGHT 1890, 
 BV WILLIAM C. BRYANT & CO. 
 
PREFACE. 
 
 PHYSICAL training: is ^^in the air/' but tne 
 observer of current events is able to 
 •discover in reports from the athletic world that 
 there is something wrong about most modern 
 methods at training. Muscle-molding schemes 
 that make men die in middle life may be pic- 
 torially interesting and may sound heroic, but 
 they are not for that wise average mortal who 
 wishes simply to feel light and strong and, if 
 need be, find himself ready to safely enter on 
 any reasonable physical undertaking. The 
 author of this book believes that there is more 
 *' straining" than ''training" in a good many 
 popular systems practiced in and out of the 
 college gymnasium, and the method he him- 
 self advocates perhaps radically departs from 
 familiar systems. Yet this method seems to 
 the author so fully indorsed by nature and by 
 results that he might, if not for the appearance 
 of egotism, have called this book '' The Natural 
 
4 PREFACE. 
 
 Method of Physical Training," instead of using 
 the indefinite ''A.'' In the pages that follow 
 an effort has been made to outline a plan of 
 conduct for bodily development that is not 
 dependent on any appliances whatever, that 
 will build up the frame of the slender and 
 reduce the unwelcome proportions of the cor- 
 pulent without the employment of machinery 
 or harsh and weakening methods of dieting. 
 
 The author fears that he may not always 
 have been able to connect in each chapter all 
 that he had to say upon each point covered, 
 and thus feels that those who wish to follow 
 the system from these pages should carefully 
 read the whole book, observing the emphasis 
 upon seemingly minor matters, E. C, 
 
CONTENTS. 
 
 Page. 
 
 I. The Bugbear of Training. ... 7 
 
 II. How TO Carry the Body 17 
 
 III. How TO Breathe 31 
 
 IV. Muscles and What they Do. ... 45 
 V. The Joints and their Development. . 57 
 
 VI. Exercises for Muscles and Joints. . . 71 
 
 VII. The Treatment of Obesity. ... 85 
 
 VIII. Training for Women loi 
 
 IX. A Word about Children 113 
 
 X. Some General Hints. .... 123 
 
The Checkley System. 
 
 I M 1 1 1 1 1 1 1 1 1 « n I u ( I n 1 1 1 1 1 il 1 1 1 1 1 
 
 I. 
 
 ' THE BUGBEAR OF TRAINING. 
 
 THERE are two points which writers and 
 talkers about physical training are almost 
 always ready to bring forward when discussion 
 arises as to the present status of our race — they 
 tell us to look at the ancient Greeks and at the 
 animal kingdom. They tell us the ancient 
 Greeks attained certain proficiencies in the 
 field of athletics, and developed a remarkably 
 perfect physique, which the artists delighted to 
 reproduce. They show us the muscular perfec- 
 tion of brute creatures, their general health and 
 comfortable relations with life. 
 
 These points are in the main well raised. 
 The example of the Greeks was in all respects 
 one toward which the attention of modern peo- 
 
8 THE CHECKLEY JYSTEM. 
 
 pies may always profitably be turned. The 
 Panhellenic games were an inspiration to the 
 rising generation. They made physical vigor 
 fashionable. And they were not merely an 
 isolated incident in the life of the Greeks. 
 These Panhellenic games were simply the 
 flowering of a superb system of training — 
 superb so far as it related to the work to 
 be done in those tremendous conflicts of 
 the arena. Physicians and law makers 
 alike realized the importance of athletic exer- 
 cise. Lycurgus scattered free training schools, 
 and his successors followed up, in one way or 
 another, the example set by this remarkable 
 governor. The people paid extraordinary 
 honor to the athletic heroes. A man who won 
 more than one prize at the same Olympiad was 
 modeled in marble by the best sculptor of his 
 state. We are reminded of our own times in 
 the accounts which tell of the large fortunes 
 made by those who achieved some especial 
 glory at the games. 
 
 But the conditions of life among the ancient 
 Greeks were wholly different from the condi- 
 tions of life with which modern men and women 
 
THE BUGBEAR OF TRAINING. 9 
 
 are struggling. The athleticism of the old 
 Grecian race was cultivated under very favor- 
 able circumstances. The Grecians not only 
 led a more outdoor life than our northern 
 races, but their mode of living, in respect to 
 public and private festivals, entertaiments and 
 social movements, made the development of 
 the physical man much easier than it can ever 
 be with us. These differences do not make it 
 less proper for us to look to the Greeks, but we 
 should remember the necessities arising out of 
 these differences. It is for us to study out the 
 compromise w^hich must be made. Properly 
 made, this compromise will represent a new 
 and sufficient ideal. 
 
 It will pay to remember that there has been 
 a good deal of exaggeration in stories of Greek 
 prow^ess. Undoubtedly we are in possession of 
 some fairly accurate figures concerning the 
 feats of the old athletes, but there are many 
 absurdly false estimates of the early running, 
 jumping and throwing. The Panhellenic games 
 brought forward men who had been in training 
 for great periods for special feats. The honors 
 awarded w^ere so great that no amount of train- 
 
lO THE CHECKLEY SYSTEM. 
 
 ing and exertion were considered too consider- 
 able. Given the same training our modern 
 athletes would greatly surpass the Greek rec- 
 ords. If the modern horse is quicker than the 
 ancient, the modern man is quicker also. Our 
 all-round athletes would, I am sure, have as- 
 tonished an audience at an Olmypiad. And as 
 for the matter of physique, there has been equal- 
 ly great exaggeration on that side. Plato tells 
 us that the sculptors took considerable liberty 
 in departing from the actual form of the model. 
 Everything points to a relative inferiority in 
 the ancient races ; yes, even in the worshiped 
 Greeks. No one should doubt that the world 
 is producing men of finer form than it has 
 hitherto produced, and that it will continue to 
 do so. 
 
 If we consider the other allusion to the 
 brute creation we shall find many things to 
 rebuke and instruct us, but many things also 
 that indicate the possibility of exaggerating the. 
 relative physical superiority of the beasts. Man 
 is physically the most magnificent of all ani- 
 mals. His muscular system excels in versa- 
 tility that of any other creature. He can stand 
 
THE BUGBEAR OF TRAINING. II 
 
 variations in temperature, in forms of covering, 
 in kinds of occupation that are impossible to 
 the lower animals. Considering the things he 
 is in the habit of eating, and the other trials he 
 places upon his system, we can only marvel at 
 the splendid manner in which he is proving his 
 physical superiority to all his other neighbors 
 on this planet. 
 
 The significant thing in connection with 
 brute creatures is that they do not have ath- 
 letics. The lion keeps his marvelous strength 
 without extraordinary effort. And so with other 
 beasts. Their natural habits keep them in con- 
 dition, and sometimes their natural habits do 
 not seem to fully explain why they are so 
 strong and so healthy. As a matter of fact, 
 beasts are not, of course, always so strong as 
 they would be under training, but by not train- 
 ing they escape other difficulties, of which I will 
 speak a little later on. If we are to take any 
 special lesson from the lower animals, it must 
 be that the best strength is that produced under 
 natural habits. 
 
 This brings me to that bugbear of "train- 
 ing." To a certain number of people athletic 
 
12 THE CHECKLEY SYSTEM. 
 
 or special physical training is agreeable. In 
 fact, few who enter it find any kind of training 
 without some exhilaration. But the proportion 
 of people who do any training at all is very 
 small, while the number who might, if the pro- 
 posed training did not come in the guise of 
 hardship, is unquestionably considerable. The 
 course of exercises prescribed to many an ambi- 
 tious victim of physical weakness is altogether 
 too heroic, and even those who are fairly strong, 
 and who would like to develop and maintain 
 their strength, are frightened off by the systems 
 put forward as necessary. Elaborate apparatus 
 is one of the symptoms of an elaborate system. 
 The little fellow who went a-fishing was cer- 
 tain he could catch bigger fish the further he 
 went away from home, and the designers of 
 health lifts and chest expanders, boxing ma- 
 chines and rowing appliances seem to feel that 
 the glitter and elaboration of their machinery 
 will tempt and benefit the purchaser in pro- 
 portion to their size — and complexity. 
 
 It is undoubtedly a fact that certain artistic 
 formulas for training have a fascination at the 
 outset. Their ingenuity seems to promise an 
 
THE BUGBEAR OF TRAINING. 1 3 
 
 opening of the mysterious roaa to health. The 
 novelty itself is something to count upon. And 
 machinery has a certain charm while it is new. 
 You pull this and push that so many times a 
 day and you get to be a little amateur Sam- 
 son. You already feel the muscles expanding. 
 Those biceps especially draw attention, as if 
 they were the synonym of health and strength. 
 But the mystery vanishes after a while and 
 something or other is always interfering with 
 that half hour at the machine. It is put off for 
 a day, for two days, for a week. Interest grad- 
 ually evaporates and the biceps are allowed to 
 go to the bad again. The illusion disappears 
 and is gone. 
 
 And then the corpulent subject is attacked 
 with that terrible legend — ''Diet." Leave off 
 eating so and so, is the order, and your paunch 
 will gradually and beautifully disappear. The 
 so and so, of course, is always exactly what the 
 corpulent subject most enjoys. But the worst 
 of it all is that, in spite of obedience, after a 
 terrible struggle, to the awful ordeal, after the 
 discomfort and weakness of implicit reliance on 
 a certain system of eating, there is only a loss 
 
14 THE CHECKLEY SYSTEM. 
 
 of a few pounds out of many and no material 
 change in the general form or condition. At 
 the first halt in the rigid dietary discipline there 
 is complete relapse in flesh. 
 
 These ordeals bring ''training" into very 
 bad repute. Sometimes they do actual injury. 
 The youth who enters the gymnasium at col- 
 lege, starts out on a career of violent training — 
 general as well as special — finds himself exhila- 
 rated for a time. His special strength increases, 
 but his false start on the great material lines 
 tells against him in after years, when a little 
 weakness around the heart and a sudden light- 
 ness in the head tell a story of bad beginnings 
 and false discipline. 
 
 There is something radically wrong in these 
 harsh and extravagant methods of training. 
 The average man does not care to be an athlete 
 in the accepted sense. If he has means to 
 squander in appliances he does not have the 
 opportunity to use them as directed, and the 
 most slavish adherence to the rules somehow 
 does not have the expected effect. The lifting 
 and striking power may be gradually increased 
 and the chest expansion slightly improved, so 
 
THE BUCIBEAR OF TRAINING. 1 5 
 
 far as measurement goes, but there is something 
 wanting. Anything that interferes with the 
 galley-slave labor at the apparatus sets back 
 work. The strength of the man so '* trained '* 
 has no reliance on itself. It is superficial — only 
 skin deep, as it were. The training will not 
 ** stay put." 
 
 The truth is that there can be no proper 
 training that does not educate the whole sys- 
 tem of the man. The muscular system of a 
 man is not made up of chest and biceps. It is 
 a wonderful and complex organization in which 
 one part is intimately related with the other, 
 and if the system as a whole is not kept in 
 mind the building up of the arms will not in- 
 crease the permanent strength or permanent 
 health. Men become proficient at punching a 
 sand bag who do not know how to simply 
 carry their own body. They have spent their 
 time in training, as it were, from the outside. 
 One of our modern philosophers has said that 
 we invent fine railroads, but we are forgetting 
 how to walk. This i^ very true. We are for- 
 getting how to stand, and, above all — fatal 
 error ! — we are forgetting how to breathe. 
 
l6 THE CHECKLEY SYSTEM. 
 
 There are what are known as ^'conversa- 
 tional methods " of learning languages. I sup- 
 pose these are very good methods. They are 
 supposed to lead the student into a language 
 without first learning the grammatical rules. 
 In athletic training of the simplest kind there 
 can be no profitable way of skulking around the 
 first principles. We must breathe properly or 
 forfeit all chance of ever becoming really strong, 
 of having the kind of strength that wears well. 
 We must stand properly if we wish to give the 
 body and its muscles a chance to become what 
 we wish them to become and what they must 
 become to be at their best. The kind of train- 
 ing that starts in to load certain parts of the 
 body with hard muscles, overlooking the simple 
 elements of general strength, is an error that 
 sometimes proves more than a harmless mis- 
 take. 
 
 In the chapters which follow I shall try, 
 without elaboration, to outline the general 
 principles of the muscular machinery and my 
 system of developing that machinery into com- 
 fortable and healthful perfection. 
 
now TO CAKRV THE liODV. 1/ 
 
 IT. 
 
 HOW TO CARRY THE BODY. 
 
 ^\OES it, then, need to be told how the body 
 *^ must be carried ? Most certainly. It might 
 be asked, Does a person not naturally carry his 
 body as comfortably as he can ? And the answer 
 is that a person very seldom does. It may ap- 
 pear that this is being done, but the fact is not 
 so. Some people naturally develop a habit of 
 proper carriage, but they form a decided mi- 
 nority. Without guidance the chances are that 
 a child will grow up into bad habits of holding 
 himself together. His spine will be left to do 
 things it was never intended to do. He will 
 sit, stand and walk without proper reliance on 
 muscles that were intended to make all his 
 movements easier. He will collapse while sit- 
 ting, rest on his heels, perhaps, while standing, 
 and breathe so perversely that any unusual 
 
15 THE CHECKLEY SYSTEM. 
 
 exertion reveals the fact that only a limited 
 series of muscles are brought into play, while 
 the lungs are but half developed. 
 
 It is of the utmost importance, then, at the 
 very outset that a person should do those 
 things properly which occupy so large a per- 
 centage of the habits of his life. If there is a 
 reflex action from correct habits of sitting, 
 standing and breathing, to say nothing of other 
 actions, it is quite clear that the formation of a 
 correct habit will bring a certain percentage of 
 added strength and health with no conscious 
 exertion. It is like having money out at in- 
 terest. The income does not seem to be 
 worked for. 
 
 In fact, it is stating a simple truth to say that 
 a man or woman should get good health and 
 sufficient strength and perfection of form in 
 the ordinary activities of life, if those activ- 
 ities, however meagre, are carried on in obedi- 
 ence to right laws. This truth is one of far- 
 reaching yet unsuspected importance. There 
 is a prevailing impression that this, that and 
 the other mode of life prevent the development 
 of a strong body, a superstition that one can- 
 
HOW TO CARRY THE BODY. I9 
 
 not be strong without athletics, and violent 
 athletics at that. Men carelessly retard and in- 
 jure their physical system during, say, fourteen 
 and a half of their waking hours, and then hope 
 to counteract all this by fifteen minutes' work on 
 a few muscles of their body, and generally not 
 on the muscles that are most injured by the 
 carelessness of the day. 
 
 It is a fact not very often taken into account 
 that clothes, in their modern form, have a seri- 
 ous tendency to interfere with the right devel- 
 opment of the body, to hinder muscular action 
 and to generally hamper the physical system. 
 I do not speak now of such special features as 
 the corset, but of clothing in general. Unless 
 the tendency is specifically checked, most 
 wearers of fashionable attire will find them- 
 selves yielding to the tailor's or dressmaker's 
 measurements. The stiff high collar worn by 
 so many men rather helps the general poise of 
 the head but is a dangerous obstacle to the 
 healthy development of the neck muscles. The 
 shoulders are, perhaps, particularly influenced by 
 jnodern clothes. A man with low, sloping shoul- 
 ders holds himself in a position to keep his sus- 
 
20 THE CHECKLEY SYSTEM. 
 
 penders from slipping, and accommodates him- 
 self to the habit of his coat. Then the conven- 
 tional ^'cut" of trousers interferes with easy sit- 
 ting, walking and stooping. Men sit so as not to 
 *^bag" or wrinkle their trousers, just as women, 
 during the reign of the bustle, sat in a lop-sided 
 fashion to accommodate the mysterious and 
 ugly appendage. In many other ways people 
 of both sexes, and scarcely oftener in one sex 
 than in the other, are allowing their physical 
 stature and habits to be strongly influenced by 
 clothes. 
 
 Instead of so doing it is a duty to carry the 
 body correctly, to move and act in every par- 
 ticular with reference to the health and beauty 
 of the body without thinking of its covering. 
 If the covering interferes either ignore the in- 
 terference or select the covering differently. 
 Let the clothes fit and protect the body, and 
 not allow the body to seek the favor of the 
 clothes. I have said nothing of shoes, whose 
 wretched form so often weakens the body by 
 discouraging exercise and by impairing the 
 circulation. Small and ill-fitting shoes have 
 done as much damage in the world as corsets. 
 
HOW TO CARRY THE BODY. - 21 
 
 They have made cheerful people peevish and 
 strong people indolent, if not weak. Have 
 shoes large enough to give your feet abundant 
 freedom. 
 
 To get out of the ordinary activities of life 
 all possible strength and health let us first 
 learn to stand. A literal drawing of the actual 
 standing position of twelve persons chosen at 
 random would present a curious spectacle. 
 The distended abdomen and more or less fliat- 
 tened chest would prevail in a majority of the 
 dozen. It w^ould be safe to say that in eleven 
 out of the twelve the bone structure of the 
 body and not the muscles would be found 
 doing most of the work of keeping the body 
 upright. The incorrect position, more or less 
 characteristic of a great many people, and not 
 by any means representing an extreme case, is 
 shown in the accompanying illustration. The 
 abdomen is here pushed forward into disagreea- 
 ble prominence, or rather the body is allowed 
 to settle on the legs as it may, thus rounding the 
 shoulders and protruding the abdominal region. 
 
 This attitude is just as common among 
 women as among men, and perhaps more com- 
 
22 
 
 THE CHECKLEY SYSTEM. 
 
 Incorrect standing position, very com- 
 monly observed among both men and 
 women. 
 
HOW TO CARRY THE BODY. 23 
 
 mon. For one thing, corsets, while theoret- 
 ically holding the body up, encourage lassitude 
 of the waist region. And then women are 
 liable to affect a " willowy " style of standing 
 and moving. Many girls seem to think that 
 there is a kind of feminine charm in a lacka- 
 daisical manner. 
 
 Now the fact is that the bone structure of 
 the body should not be forced to perform the 
 work thus thrust upon it. The muscles should 
 hold the body in position. Upon them de- 
 volves the task of holding the trunk erect, of 
 keeping the proper relation between the spine 
 and the pelvis (the bone structure from which 
 the backbone springs) and the upper leg bones 
 where they join the pelvis, forming what is 
 called the hip joint. It is worth remembering 
 that the height of a man may be materially af- 
 fected by the manner in which he carries his 
 body. If he uses the muscles of the hip and 
 abdominal region and of the back instead of 
 allowing his trunk to settle down, he may be 
 certain of establishing a better height than if 
 he did otherwise, and this height will be per- 
 manent. 
 
24 THE CHECKLEY SYSTEM. 
 
 The spine may be relied upon to give a cer- 
 tain support to the trunk. This may go with- 
 out stating, but the multitude of muscles 
 associated with the spine are intended to per- 
 form the greater part of the work in keeping 
 the body in position. As the rudder guides 
 a boat or reins lead a horse, so the muscles 
 direct the posture of the body. They not only 
 direct but largely support the body, and this 
 should be remembered in standing and in 
 every other position and action. 
 
 The correct position in standing is some- 
 times curiously exaggerated by the protrusion 
 of the chest to a grotesque and unnatural de- 
 gree. Figure 2 may be taken as an example of 
 the position sometimes seriously recommended. 
 There is no naturalness, force or beauty in 
 such a position. The author's views of the 
 correct position are indicated by Fig. 3. As will 
 be seen by this illustration, the lips, chin, chest 
 and toes should come upon one line, with the 
 feet turned at an angle of sixty degrees. In such 
 a position the body acquires its greatest ease, its 
 greatest endurance and its greatest readiness. 
 The chest, the wall covering the great boilers 
 
HOW TO CARRY THE BODY. 
 
 25 
 
 FIG. 2. 
 
 Exaggerated standing position, dis- 
 torting spine and chest. 
 
26 
 
 THE CHECKLEY SYSTEM* 
 
 FIG. 3. 
 Correct standing position, showing- 
 natural and forcible carriage of the 
 body. 
 
HOW TO CARRY THE BODY. 2/ 
 
 of the body — the lungs — is given the greatest 
 prominence, while the abdomen is carried more 
 modestly than most people are inclined to carry 
 it. The shoulder, hip and ankle joints are also 
 kept upon one line. The neck is carried erect so 
 as to bring the collar-bone into a horizontal 
 position. Notice the difference in the carriage 
 of the head between Figures i and 3. 
 
 The point of what I have urged is this : 
 The muscles must be used in the support of 
 the body — and all of the muscles that rightfully 
 should. This does not imply greater labor, but 
 less. What begins by a conscious effort will soon 
 end in a habit — will become an exhilaration. 
 What often passes for fatigue of the muscles is 
 simply irritation arising from impeded circula- 
 tion of the blood brought about not by the use 
 but the cramping or non-use of muscles. 
 
 This numbness or irritation from impeded 
 circulation is particularly liable to result from 
 bad habits in sitting. In sitting, as in stand- 
 ing, the muscles must be brought into play, 
 and precisely in proportion to the extent in 
 which they are used will be the absence of 
 fatigue in sitting. It is not to be maintained, 
 
28 THE CHECKLEY SYSTEM. 
 
 of course, that a person should continually sit 
 bolt upright. This would, for a person com- 
 pelled to sit during a great many hours each 
 day, entail great fatigue. Some of the muscles 
 may be relaxed and the position modified for 
 short periods, but the muscles should never be 
 so relaxed as to drop the trunk upon the spine, 
 leaving its own bone structure to hold it up. 
 Those who have dropped into this round- 
 backed position will testify to a peculiar 
 weariness in the lumbar region of the spine, 
 what is called the ''small of the back." To 
 rise or sit upright and stretch the arms and 
 body affords a great relief This is not because 
 the muscles have been tired, but because they 
 have been benumbed by failure in the circula- 
 tion. A proper maintenance of muscular action 
 will keep up the healthy circulation and make 
 it easier to sit for a considerable time without 
 fatigue. 
 
 The cultivation of the muscles in the region 
 of the abdomen and the lower part of the back 
 will naturally have the effect of making it 
 easier to sit, as every gain in the strength and 
 extent of a system of muscles builds up a power 
 
HOW TO CARRY THE BODY. 29 
 
 of involuntary action. In relaxing the trunk 
 the well-drilled army of muscles will be found 
 to have acquired a power to hold the body up 
 with little perceptible effort. 
 
 In walking, keep face and chest well over 
 the advanced foot, and preserve the habit of 
 lifting the body with the muscles and by the 
 inflation of the lungs. Of this I shall speak 
 further in connection with the subject of 
 breathing. Avoid a mincing step. Take a 
 free, firm and easy stride, avoiding any hard 
 jarring motions, keeping in mind during every 
 movement or exertion the function of the mus- 
 cles to support and move the body. 
 
 I say ^'keeping in mind" because I believe 
 that the mind should not be above co-operation 
 with the body. In fact, unless it does co-oper- 
 ate with the body the body cannot be strong 
 and healthy, and if the body is not strong and 
 healthy what can the mind expect to be ? In 
 recent years it has become something of a 
 habit with a good many well-meaning people 
 to say high sounding things about the superi- 
 ority of the mind over the body, the essential 
 insignificance of the body, etc. Is it not time 
 
30 THE CHECKLEY SYSTEM. 
 
 to emphasize the influence of the body upon 
 the mind ? Are we not constantly confronted 
 by instances of the mind's dependence upon 
 the body ? 
 
 What I would like to emphasize is that the 
 mind and body are dependent upon each other. 
 The mind cannot get out of the partnership, 
 however much it may wish to do so. It must 
 stay, and it must do its share or suffer, and 
 generally suffer keenly. The further our civi- 
 lization advances the more complete this inter- 
 dependence becomes. Under our fashion of 
 living the body seems to require greater and 
 greater attention from the mind, and the in- 
 creasing mental strain assumed under our rest- 
 less, hurrying life makes a greater and greater 
 demand upon the vitality of the body. It is 
 quite clear, then, that we are not in a position 
 to talk about breaking the partnership. 
 
 Of course this conscious use of the muscles 
 will not continue to be as great as at the out- 
 set. In time the proper management of the 
 body becomes largely unconscious and invol- 
 untary, but need never become wholly so. 
 
HOW TO BREATHE. 3I 
 
 III. 
 
 HOW TO BREATHE. 
 
 mA T the time of this writing the newspapers 
 I contain comments on the illness and 
 
 death of certain prominent athletes. The 
 winner of many prizes passes away at the age 
 of twenty-four. Lung weakness seizes upon 
 other seemingly stalwart types of ''trained" 
 men. These are startling facts. They form a 
 significant comment on some modern methods 
 of drilling the machinery of the human body. 
 If men are to gain muscle at the expense of 
 their life, it is plain that people will soon begin 
 to look askance at training methods of every 
 kind. What is the difficulty.^ Why has train- 
 ing become dangerous ? Why do lung and 
 heart troubles assail in after years the enthusi- 
 astic followers of highly active sport ? 
 
 The answer seems to me to be this : That 
 
32 THE CHECKLEY SYSTEM. 
 
 modern ''training" has become a ''straining" 
 system that is frequently not only indiscreet 
 but dangerous. It is dangerous not only be- 
 cause of its useless violence and hardship, but 
 because of the pernicious theories upon which 
 it is founded. It begins on the outside instead 
 of the inside. Greater than all its other evils 
 is its neglect of the lungs. 
 
 When we stop for a moment to consider the 
 tremendous importance of the lungs it must 
 become apparent that any neglect of these 
 great central boilers of the body is the worst 
 kind of neglect. The office of the lungs is of 
 the very highest importance. This importance 
 is incidentally acknowledged by many writers 
 and teachers, but the development of the lungs 
 is left to take care of itself, it being assumed as 
 a general thing that all exercises tend suffici- 
 ently to expand the lungs. To be sure, great 
 stress is occasionally laid upon the expansion 
 of the chest, but the assumption too frequently 
 appears to be that this expansion is a matter of 
 external muscular development. The theory 
 is on a par with the general superficiality of the 
 average system of training. The strength of 
 
HOW TO BREATHE. 33 
 
 special parts in a steam engine, and even of 
 bands on the boiler, will not prevent weakness 
 and possibly an explosion if the material of the 
 boiler itself is without strength. Hard layers 
 of muscles on the chest do not improve the 
 permanent strength of the lungs. 
 
 It should be clear that the enlarging and 
 strengthening of the lungs can be satisfactorily 
 accomplished only by the exercise and special 
 training of those organs themselves — in other 
 words, beginning on the inside. This truth 
 lies at the very bottom of, natural physical 
 training. 
 
 To learn to breathe is to learn the ABC 
 of physical health, and it is of special impor- 
 tance that this education of the lungs should 
 precede the education of the outer muscular 
 system, for the natural increase of lung strength 
 and chest room is retarded by methods that 
 begin work on the outside first. 
 
 What I have to say on this point will become 
 clearer by consultation of Fig. 4, which shows 
 the manner in which the rib system incloses 
 the chest. It will be seen that there is a joint 
 in the ribs as they approach the centre of the 
 
34 
 
 THE CHECKLEY SYSTEM. 
 
 chest. From this joint forward to the central 
 strip of bone substance, called the stemijini, the 
 ribs are made of a flexible cartilage that is 
 readily developed under exercise. Breathing 
 distends the ribs and cartilage in the most 
 effective way ; indeed, in the only effectual w^ay. 
 To distend the chest by hollowing the back 
 
 and throwing back the 
 shoulders is merely a 
 makeshift, while 
 breathing creates a 
 genuine tendency to 
 expansion. The dot- 
 ted line will indicate 
 the manner in wdiich 
 the rib-structure dis- 
 tends under the in- 
 terior pressure from 
 the full lungs. 
 
 The general posi- 
 tion occupied by the 
 lungs is shown very 
 p^^ well in Fig. 5, where 
 
 Showing area of flexible cartilages, they are represented 
 
 Dotted line shows proper direction . ^ 111 
 
 of expansion. by the shadcd parts. 
 
HOW TO BREATHE. 
 
 35 
 
 S. Sternum or Breastbone. \ 
 £,B^Respiratory chest cxpansio/U 
 
 FIG. 5. 
 
36 THE CHECKLEY SYSTEM. 
 
 The clotted lines on each side again illustrate 
 the chest expansion under full breathing. 
 
 It will be noted in Fig. 5 that the lungs do not 
 extend downward beyond the space between 
 the fifth and sixth ribs. This may suggest the 
 reason why the abdomen should not play so 
 prominent a part in breathing as it so generally 
 does. The diaphragm muscle, which separates 
 the region of the lungs from the region of the 
 stomach and liver, has the power to assist the 
 lungs in receiving and expelling the air. But 
 its power has been so greatly abused that the 
 lungs and chest muscles have been left to do 
 very little of the work that properly belongs to 
 them. The unfortunate habit of abdominal 
 breathing, as it is called, is particularly com- 
 mon among men. The use of the corset, and 
 other reasons, have produced among women 
 a habit of breathing with the upper part of the 
 lungs, a habit that has been to that extent for- 
 tunate. Lung diseases are less frequent 
 among women than among men. Women 
 breathe less air than men, but they breathe it 
 in a better way. Men generally exercise the 
 lower parts of the lungs nearest the assisting 
 
HOW TO BREATHE. yj 
 
 diaphragm, leaving the upper parts, that tirst 
 receive the air, in a state of relative weakness 
 and susceptibility. 
 
 In my opinion the diaphragm has properly 
 no greater necessary use in expanding and 
 contracting the lungs than the ribs themselves. 
 In other words, the action of the diaphragm 
 should be sympathetic without being initiatory. 
 The lungs have their own muscular power, and 
 this power should be fully exercised. 
 
 The simplest preparatory exercise is full, 
 long breathing. While standing or sitting in 
 any proper attitude, with the chest free, take in 
 a long breath until the lungs seem full, taking 
 care at the same time not to harshly strain the 
 lungs or muscles. Hold the breath thus taken 
 for a few seconds, and then allow it to slowly 
 leave the lungs. By consciously breathing in 
 this manner the lungs will be enlarged and 
 strengthened and the breathing will become 
 . slower. Normal breathing, when the body is 
 at rest, should not include more than ten 
 breaths in a minute. I, myself, get along very 
 comfortably with not more than six, sleeping or 
 waking. During exercise of an ordinary char- 
 
38 THE CHECKLEY SYSTEM. 
 
 acter the breathing will naturally increase to 
 fourteen or fifteen breaths in the minute. 
 
 At the outset long breaths will be a con- 
 scious exercise. But the reader must not as- 
 sume that he cannot develop an unconscious 
 habit because the exercise seems at the start to 
 require attention. Take long breaths as often 
 as you think of it. You may not think of it 
 more than once or twice a day at the beginning. 
 Then you will find it easy to remember every 
 hour or so, and then twice or three times an 
 hour, until finally the habit is formed, and the 
 old short, scant breath — a mere gasp in many 
 people — is entirely abandoned. How soon, 
 and to what extent this habit may be formed 
 will depend to a great extent on the constitu- 
 tion of the person, but the principle is of uni- 
 versal application. A long breath will be found 
 to represent strength, and strength that en- 
 dures. From the elephant, who breathes eight 
 times in a minute, to the mouse who breathes 
 one hundred and twenty times in the same 
 period, brute creatures are almost uniformly 
 found to possess strength in proportion to the 
 length of the respiratory movement. Curiously 
 
HOW TO BREATHE. 39 
 
 enough it is the animal that most closely re- 
 sembles man — the monkey — who, in confine- 
 ment, first succumbs to disease of the lungs. 
 
 In all lung exercises endeavor to inflate the 
 lungs upward and outward instead of down- 
 ward. Carry chest and lungs as if the inflation 
 were about to lift the body off the ground up- 
 ward and forward. The feeling of buoyancy 
 given by this habit is not an illusion by any 
 means. It is genuine. 
 
 There are certain movements which combine 
 the respiratory with muscular exercises. Such 
 a preliminary exercise is indicated in Fig. 6. 
 Take the correct standing position and place 
 the hands together (locking the thumbs), as 
 shown in the drawing at A. Raise the hands, 
 keeping the arms straight, and at the same 
 time take in a long breath. When the arms 
 are raised as high as your muscular condition 
 will allow without bending the body in any 
 way, slowly lower the arms again, emiting the 
 breath as they descend. Repeat this a num- 
 ber of times. When the shoulder and chest 
 muscles are in good condition, you will be able 
 to raise the arms straight over the head with- 
 out bending the body. 
 
40 
 
 THE CHECKLEY SYSTEM. 
 
 A 
 
 FIG. 6. 
 
HOW TO BREATHE. 
 
 41 
 
 FIG. 7. 
 
42 THE CHECKLEY SYSTEM. 
 
 For another exercise combining respiration 
 and muscular action assume the same position, 
 raise the hands slowly while taking in a breathe 
 and when they have reached a position over the 
 head hold the breath while they are brought 
 slowly down to the sides. Then slowly release 
 the breath. Again, place the hands over the 
 head as in Fig. 7, and as they are brought to 
 the sides on a perfect line, draw in a breath 
 corresponding in duration to the time occupied 
 ^n dropping the arms slowly. Release the 
 breath gradually. 
 
 For a final exercise in this department the 
 preliminary position is shown in Fig. 8. Hav- 
 ing brought the elbows on a level with the 
 shoulders, and the hands on the same line, 
 extend the arms, with hands together as if in 
 the act of swimming, taking in at the same 
 time all the air the lungs will hold. Holding 
 the lungs full, bring the hands around on an 
 outer circle to points on a level with the shoul- 
 ders, and then slowly empty the lungs while 
 bringing the hands to the original position. 
 
 These exercises will be found easy yet ex- 
 hilarating, and will fill the double office of 
 
HOW TO BREATHE. 
 
 43 
 
 FIG. 8. 
 
44 THE CHECKLEY SYSTEM. 
 
 strengthening the lungs and developing the 
 shoulder and chest muscles. Practice them 
 after rising and before fully dressing in the 
 morning, and again before retiring at night. 
 It should not be difficult to find some opportu- 
 nity for this practice some time again during 
 the day. These movements should not be 
 performed more quickly than ten times a 
 minute. 
 
 It is well not to overdo these or other ex- 
 ercises at the outset, since, by unduly tiring 
 the muscles, the pleasure of exercising on the 
 ensuing day will be largely destroyed by a 
 sense of pain. Nothing is gained by straining. 
 
MUSCLES AND WHAT THEY DO. 45 
 
 IV. 
 
 • MUSCLES AND WHAT THEY DO. 
 
 r^EFORE passing to the general training of 
 ^^ the muscular system it cannot be in- 
 advisable to pause for a moment and con- 
 sider what a muscle is and what it is capable 
 of doing. I have more than once seen men^ 
 speaking of their power to strike a blow, 
 proudly touch the bunch of muscle on the top 
 of the upper-arm, as if that supplied the power 
 in striking, when, in fact, it is the muscles on 
 the back of the arm that supply the force by 
 which the arm is straightened. Incidents of 
 this kind furnish a reminder that very few 
 people realize the character — the structure — of 
 muscles, or understand clearly the functions 
 they perform. Indeed, judging from the sys- 
 tems of training now so common, and the con- 
 duct of athletes in general, it seems question- 
 able whether a knowledge of the muscles, their 
 
46 THE CHECKLEY SYSTEM. 
 
 needs and application, is even as well diffused 
 as many have supposed. 
 
 Generally speaking a muscle is formed of a 
 mass of small fibres running parallel with one 
 another, and possessing a power of contraction 
 more or less great, according to their health 
 and training. This power of contraction 
 draws closer to each other the two ends of the 
 muscles, and by so doing brings the bones to 
 which the two ends are attached that much 
 nearer together. The muscle is attached to 
 the bone by white, unelastic cords called ten- 
 dons. These tendons are so strong and so 
 securely fastened to the bone that the sudden 
 contraction of the muscle in pulling is more 
 liable to snap the bone than the concussion 
 of -B fall itself. Muscles, indeed, break a 
 great many bones in one way or another. 
 
 The muscles of the body are arranged for 
 the most part in complimentary groups, by 
 which they act together, pulling and relaxing 
 as the case may be. Thus in the limbs the 
 muscles which straighten the bones are called 
 the extensor muscles, while those that bend 
 them are called flexor muscles. The biceps 
 
MUSCLES AND WHAT THEY DO. 
 
 47 
 
 on the front of the upper arm are flexor mus- 
 cles, because they pull up the fore-arm. To 
 straighten out the arm again the triceps on the 
 back of the arm exercise their office as exten- 
 sors. In the same manner the flexors of the 
 leg are on the back and the flexors of the 
 hand are on the palm. 
 
 Bones, 
 m Muscular fibres. 
 m Tendons, uniting 
 
 muscle to bones, 
 A,A, Points at which 
 h-judons attach to bones. 
 
 The ac- 
 companying 
 il lustration 
 (Fig. 9,) will 
 give an idea 
 of the manner 
 in which the 
 biceps act in 
 bending the 
 arm. The ten- 
 don joins the forearm not far below the elbow 
 joint, thus giving the muscles a very quick 
 leverage on the arm. With so short a hold, 
 however, this muscle requires great power. 
 Of course in flexing the arm, the forearm 
 muscles — which, in their turn, are united with 
 the upper arm — are also brought into play. 
 When the muscles on the front and back of 
 
 FIG. 
 
48 
 
 THJE CHECKLEY SYSTEM. 
 
 the arm are both drawn at once the Hmb be- 
 comes rigid. The same remarks apply to Fig. 
 lO, which shows the chief muscles that carry 
 the body on the toe. The bone of the heel 
 forms a sort of lever upon which the contract- 
 ing muscles in the ''calf" of the leg operate- 
 
 In order to feel any 
 of the muscles to the 
 best advantage estab- 
 lish some resistance — 
 such as a weight in the 
 hand to discern the 
 flexorS; and a pressure 
 downward against 
 some obstacle to 
 watch the action of 
 the extensors — the 
 muscles on the back 
 of the arm. Thefunc- 
 tion of the muscle is 
 thus to pull. Every 
 movement o f which 
 the body is possible is 
 brought about by the 
 FIG. lo. pulling of one or more 
 
 m Bones. 
 
 m Muscular fibres. 
 
 m Ttndons, uniting 
 
 muscles to bones, 
 A.AM.: Points where 
 
 tendons attach to 
 
 bones^ 
 
MUSCLES AND WHAT THEY DO. 49 
 
 muscles. The pulling is, as I have said, 
 accomplished by the contraction of the mus- 
 cles, and this power of contraction is inherent 
 in them. It belongs to their very nature ; 
 for while our will generally telegraphs through 
 what are called the motor nerves w^hat it 
 wishes the muscle to do, the muscle will 
 contract under certain circumstances with- 
 out any order from the will. Indeed, if a 
 muscle is removed from the body it will 
 still contract under stimulus from pinching 
 or from the sting of acid. Of course it is 
 the duty of every healthy being to keep the 
 muscles as perfectly under the control of the 
 will as possible. The partnership between the 
 brain and the muscles should be complete and 
 continuous. It may be set down as an abso- 
 lute truth that no one will become unconscious 
 of his body in the right sense until he has first 
 become thoroughly and intelligently conscious 
 of every part of it. 
 
 Now the contractility of a muscle, the power 
 it has to shorten and draw its ends closer to- 
 gether, depends on the extent and condition of 
 the fibres^ the bulky part of the muscle as dis- 
 
50 THE CHECKLEY SYSTEM. 
 
 tinguished from the hard and uncontractable 
 tendons. These fibres, looking, when highly 
 magnified, like a bunch of red worms all 
 stretched in the one direction, form the meat of 
 the body as distinguished from the bone and 
 gristle. In fact, the muscles make up in weight 
 more than half the bulk of the body. From 
 this it may be judged without argument that 
 the health of this machinery is of very great 
 
 importance to the 
 
 h- Unravelled FibriUat \J. - , , . , , , 
 
 B- Ruptured Fibre. ^m body. 
 
 The muscles are not 
 
 implements which may 
 or may not be used and 
 cultivated according to 
 FIG. II. the taste and pursuits 
 
 of the person. They must be used and devel- 
 oped or the body will fall into ill-health. 
 They are more than half of us and must be 
 taken into consideration in a serious and intel- 
 ligent manner. 
 
 The chief reason why the muscles must be 
 kept in use is that their health directly effects 
 the circulation of the blood, and upon the per- 
 fect circulation of the blood physical health is 
 
MUSCLES AND WHAT THEY DO. 5 1 
 
 greatly dependent. The moment a muscle is 
 put in action the blood dances through it with 
 increased speed. As it develops, more and 
 more blood is called to supply it. In its great- 
 est heat it is greatly charged with blood. It is 
 for the same reason that all of the muscles 
 should be called into play in the general car- 
 riage and use of the body, for if the activity of 
 certain muscles quickens and improves the cir- 
 culation, and the disuse and ill-health of other 
 muscles disturbs the circulation in another part 
 it is quite plain that the general circulation will 
 be at a loss. The result will be coldness in 
 the feet and hands, and a constant danger to 
 the weaker organs of the body. A sluggish 
 circulation, resulting from the disuse of large 
 areas of the muscular system, means many 
 terrors to the unfortunate victim. Neuralgia 
 and kindred complaints are a frequent result 
 of inactivity and confinement. The first step 
 toward a cure of such ills should not be drugs, 
 but studious deep breathing and exercise. 
 
 People are frequently astounded by the 
 great strength of an athlete. The trained man, 
 lumpy with muscles and glowing with health, 
 
52 THE CHECKLEY SYSTEM. 
 
 lifts some tremendous weight and carries it for 
 a distance. The feat, incredible to the hearer, 
 is scarcely comprehended even by the specta- 
 tor. What does it mean } Are the athlete's 
 direct lifting muscles so much beyond the 
 normal in power } 
 
 The truth is that the athlete's effort is suc- 
 cessful, not so much because his individual 
 muscles are greatly superior to the same mus- 
 cles in the normally developed man, but be- 
 cause he uses more of them. The majority of 
 people do not know half the muscles they own. 
 If they unexpectedly make use of a muscle long 
 left out of account and in a half dead condition, 
 it gives them a twinge, they are frightened off. 
 They rub it with arnica and endeavor never to- 
 use it again. They lift, carry, stoop, reach and 
 climb with scarcely a majority of their muscles. 
 Of course, in a violent exercise like some forms 
 of dancing, a large proportion of the muscles 
 are brought into play, but many of them only 
 slightly and only under such exceptional con- 
 ditions. It is in an understanding of the scope 
 of the muscular action in a given movement 
 that a man will secure power in that movement. 
 
MUSCLES AND WHAT THEY DO. 53 
 
 Take the case of a blow with the fist. In a 
 gymnasium a number of young men will 
 gather near a suspended sand bag. One after 
 the other will hammer at the object forcing it 
 to swing at various angles. The owner of 
 perhaps the stoutest arms only sends it out at 
 right angles. Then steps up a young man of 
 comparatively light-weight and triceps inferior 
 in bulk to those of many of the others. This 
 young man strikes a blow at the bag and it 
 bounds clean over the point of suspension. 
 How did he do it ? 
 
 In the first place the young man knew the 
 right moment in the extension of the muscles 
 at which to make contact with the bag ; but 
 particularly he knew how to throw all of his 
 muscles and all of his weight into the blow^ 
 He used every muscle he possibly conld, down 
 to the tendon Achilles in his heel, and he made 
 every one do all it possibly could. 
 
 The continuous health and use of all the 
 muscles will thus not only have the effect of 
 securing that great boon to the system — a free 
 circulation — but it will give an incalculable 
 advantage in every muscular effort. The body 
 
54 THE CHECKLEY SYSTEM. 
 
 acquires not only greater power, but greater 
 ease and grace. It acquires in general the 
 great sustaining power of distributed responsi- 
 bility. A man or woman who holds the body 
 erect, or in any necessary posture, with the aid 
 of but a few trained muscles, possibly supported 
 by a few others that are occasionally called 
 into play and that soon tire, grows fatigued 
 much sooner than one whose weight is carried 
 by a well-drilled army of fibres, fully supplied 
 with stimulating blood. 
 
 When it comes to training the muscles, their 
 relation to the blood circulation should never 
 be overlooked. That this relation is continu- 
 ally overlooked in modern athletic training I 
 need scarcely say. It is very well understood 
 that modern training is too often engaged in 
 making muscles ''hard," as if their mere hard- 
 ness was a sign of the most valuable condition 
 To be sure a man covered with hard muscles 
 will often display great immediate power, but 
 not of endurance, and of after health he can 
 have little chance. 
 
 The highest state of health and power in a 
 muscle will always lie in its flexibility rather 
 
MUSCLES AND WHAT THEY DO. 55 
 
 than in its hardness. A man trained until his 
 muscles ''feel like iron," is really in a danger- 
 ous condition. He soon gets out of '' training," 
 and is then immediately at a loss. His muscles 
 feed upon his vitality, and, especially when he 
 has passed middle-life, threaten his general 
 health. A man so ''muscle bound," as the 
 saying goes, is not in possession of a power. 
 The power owns him. 
 
 On the other hand, a man who keeps his 
 muscular system in a state of comparative soft- 
 ness and high flexibility can not only summon 
 great strength, but his powers of endurance 
 are surprising. He is, too, easily kept in train- 
 ing. Natural exercise will preserve his condi- 
 tion, and he is at any time ready to train for 
 special effort, if that is necessary, without 
 shock or inconvenience. 
 
 Muscular exercise, however slight, results 
 in a waste of tissue in the flesh fibres, and this 
 waste is carried off. During repose the blood 
 returns new material, and the stimulated action 
 increases the area of blood circulation and 
 enlarges the muscular mass. When exercise 
 is properly conducted this waste and renewal 
 
56 THE CHECKLEY SYSTEM. 
 
 go gradually and easily forward, preserving 
 complete health in the parts and steadily in- 
 creasing the resources. But when the exercise 
 is unnecessarily violent the destruction of tissue 
 is injuriously carried on. The process of re- 
 pair cannot so nicely supplement the waste as 
 in the case of reasonable exertion. And when 
 exercise is introduced infrequently — after 
 periods of almost complete inaction — it cannot 
 atone for the sin of collapse. It will not do, 
 as I have suggested, to sit, stand and move 
 badly for ninety-nine one hundredths of the 
 time and then hope to make things come out 
 even by one per cent, of right exercise. 
 
 The muscles will have the greatest health, 
 strength and ''staying" power that are kept 
 flexible and full of blood by continuous use in 
 every day life. To expect them to keep 
 healthy by an infrequent fifteen minutes at 
 some machinery, is as unreasonable as to think 
 of preserving the comfort of the stomach with 
 one meal a week. 
 
THE JOINTS AND THEIR DEVELOPMENT. 5/ 
 
 V. 
 
 THE JOINTS AND THEIR 
 DEVELOPMENT. 
 
 THIS is not a surgical treatise and my desire 
 is to spare the reader or student as much 
 as possible of dry, scientific detail. But the 
 most common-sense view of this training mat- 
 ter, especially if we are to work from the 
 inside, demands that we should constantly 
 keep in mind the structure of the body. 
 We have a certain physical system to work on. 
 That is our foundation, and it will be of no 
 avail to ignore either the limitations or the 
 possibilities of that system. 
 
 I have never believed that the creator had 
 this or that intention about the body. If the 
 creator had any definite intention about the 
 physical machinery of man, it was that that 
 machinerv should be of the utmost service to 
 
58 THE CHECKLEY SYSTEM. 
 
 man, and that it should be made all that its 
 owner can make it. What we really mean when 
 we speak of intention is that the splendid 
 mechanical arrangement of the bones and 
 muscles seems to have an especial adaptability 
 to this or that function. I have already spoken 
 of the beautiful versatility of the human 
 physique. Man's bone structure gives him a 
 scope of movement nowhere equaled among 
 the lower animals. This is because man's in- 
 telligence has taught him to aid his own devel- 
 opment in every useful direction. The horse,, 
 for instance, with its short collar bones and 
 undeveloped latteral muscles, has all of his 
 power in forward and backward movements^ 
 and almost none in movements to one side or 
 the other. Everyone has noticed how difficult 
 it is for a fallen horse to raise himself. The 
 horse has only developed the muscles that are 
 most useful to him in the service of man. Man 
 finds so many uses for his own joints and mus- 
 cles that he is continually bringing them to a 
 higher state ot versatility. 
 
 But he by no means uses his bone system 
 as it might and should be used. He gives 
 
THE JOINTS AND THEIR DEVELOPMENT. 59. 
 
 only a half-use to his joints as he gives only a. 
 half-use to most of his muscles. This is very 
 largely because he usually has but a very slight 
 knowledge of the actual location and capacity 
 of his joints. He bends his spine in stooping 
 as if there were no hip joints in his anatomy.. 
 It is often remarked that man first ascertained 
 the location of his stomach when an indiscreet: 
 meal brought confusion in that locality. Most 
 of us forget about the joints until some novel 
 slip or movement gives the unused machinery^ 
 a twinge, and then, instead of following up the 
 lesson and making that joint serviceable, we- 
 are very liable to avoid any further service ia 
 the offending part. 
 
 The extremities of two or more bones form- 
 ing a joint are covered with cartilage, which^ 
 as I have said, is a solid but softer substance 
 than bone, and one whose smoothness and 
 elasticity keep the ends of the bone from wear- 
 ing. As in the case of all other material of 
 the body, this cartilage is in best health when 
 the functioiv it has is evenly and naturally ex~ 
 ercised. The cartilage is covered with a thin 
 layer called the synovial ine7nbrane, and. 
 
6o THE CHECKLEY SYSTEM. 
 
 the joints are continually oiled and kept 
 in working condition by a fluid called synovia. 
 Then a series of tough bands, called ligamejits, 
 hold the heads of the bones in proper position. 
 
 Joints like those at the knee and ankle are 
 called hinge joints, while others, like those at 
 the shoulder and hip, are ball and socket 
 joints. One is constructed very differently 
 from the other but both are operated on the same 
 principle and have the same general conditions 
 of health and strength. 
 
 The joint itself, if we were to mean the 
 bones merely, has all the flexibility that the 
 surrounding ligaments and the connecting 
 muscles will give it. That the difficulty of 
 bending is not in the bones but in the liga- 
 ments and muscles about the bones will be 
 illustrated by the fact that one has little diffi- 
 culty in placing the knee against the chest. 
 But stand upright and endeavor to carry the 
 chest toward the knees and the operation is 
 found to be very difficult. Or endeavor to lift 
 the stiffened leg toward the chest, and it will 
 be found impossible to acquire the whole dis- 
 tance. This is because the muscles and ten- 
 
THE JOINTS AND THEIR DEVELOPMENT. 6r 
 
 dons have not been trained to sufficiently 
 accommodate themselves to the severe relaxa- 
 tion. When the joints are not fully trained by 
 use the same difficulty will constantly arise, 
 and even in the minor movements. 
 
 The ligaments are necessarily made to hold 
 the bones very firmly. If they did not cases 
 of dislocation would be much more frequent 
 than they now are. When a bone becomes 
 dislocated the ligaments and muscles draw the 
 points of union past each other. In the case 
 of the shoulder this is not a very serious affair, 
 for that joint, being relatively in a state of high 
 flexibility, may usually be reset without great 
 difficulty. Many contortionists can voluntarily 
 dislocate one or both of their shoulders by 
 muscular action, and restore their position 
 without difficulty. But in the case of the thigh, 
 for instance, the situation is very different. A 
 visitor to a hospital will often observe a patient 
 lying with one leg extended on a support end- 
 ing in a pulley and weights. The weights, 
 sometimes of many pounds, are ''tiring out" 
 the contracting elements about the joint. 
 When they are sufficiently " tired by the pro- 
 
62 THE CHECKLEY SYSTEM. 
 
 longed pulling, and acknowledge themselves 
 beaten, the head of the dislocated bone is 
 placed in position and the muscles again ac- 
 quire the necessary contractility. 
 
 It is thus important that in developing the 
 muscles of the body the office of the joints 
 should be kept in mind. The bones are not 
 insensible material but contain a blood system, 
 a life and sensitiveness equal to that of the 
 •other parts of the body. They are, in fact, as 
 much dependent upon exercise for health as 
 the muscles. Moreover, a bone may be in- 
 <:reased in dimensions by exercise, so that the 
 chances of increasing the height and building 
 out the frame by carrying the body in the best 
 manner, will be aided by the actual growth of 
 properly exercised bones. 
 
 The proper use of the hip joint is, perhaps, 
 most frequently ignored. As I have suggested 
 the bones of the spine are continually strained, 
 the chest contracted and the abdomen distended 
 in an effort to save the hip joint and the muscles 
 affecting its use from performing the service 
 that belongs to them. 
 
 By frequent and easy practice the hips may 
 
THE JOINTS AND THEIR DEVELOPMENT. 63 
 
 be made what they should be — the natural 
 limge in the middle of the body. Begin by 
 ascertaining with the finger the location of the 
 hip joints. Place the middle finger of each 
 hand on the corresponding hip joint — at the 
 exact locality of the hinge — and the thumbs of 
 each hand on the edge of the hip or pelvis 
 itself. Now bend forward and the relation of 
 the pelvis bone to the leg joint will be readily 
 perceived by the touch of the thumbs and fin- 
 gers. The action of bending is, indeed, a back- 
 ward movement of the hinge of the body and 
 not a forward movement of the head as the 
 beginner generally assumes. Let the consci- 
 ous movement be in the hips, and preserve the 
 natural relations of head, neck and back. Re- 
 peat several times the motion of bending from 
 an upright position to a point as low as possible 
 zvitJiout bending the back. At the outset a stick 
 of any sort — a broom handle if you choose — may 
 be held with one hand upright against the spine, 
 head, hollow of the back and foot of spine, all 
 touching, while the stooping over is tried 
 several tim.es, until the straightness of the back 
 is secured^ and it becomes plain that the hips 
 
64 
 
 THE CHECKLEY SYSTEM. 
 
 FIG. 12. 
 
 Illustrating the bone system of the body as seen in the incorrect and 
 correct standing positions and the manner in which the proper use of the 
 hip (or pelvis) and back muscles may increase the height and symmetry 
 of the body. The figure to the right is that of a man naturally two ot three 
 inches shorter than the figure to the left. 
 
THE JOINTS AND THEIR DEVELOPMENT. 6: 
 
 are doing all the bending. When the motion i:^ 
 first tried the pupil invariably arches the head 
 and neck, and perhaps hollows the back. 
 
 For the purposes of this practice guard 
 against any movement of the back or neck, 
 and the value of these fine hip hinges will be- 
 gin to appear. Repeat these movements with 
 the hands raised above the head. Then bend 
 forward as far as the hip joints will allow, 
 throw the shoulders up and forward, and touch 
 the floor with the tips of the fingers, -without 
 bending the knees. The latter movement is a 
 familiar feature of the military '* setting up"' 
 drill and is of great value. When first attempted 
 it is generally found difficult, though some 
 persons, with no special effort, easily bend in 
 this way. After repeated practice it will be 
 found possible not only to touch the floor but 
 to hold the fingers there, then to touch and 
 hold the second joint of the fingers and finally, 
 perhaps, even the palms. 
 
 The action of the shoulders in this move- 
 ment brings up the importance of developing, 
 the shoulders. The power of the shoulder 
 movement in itself is surprising. Stand up- 
 
66 THE CHECKLEY SYSTEM. 
 
 'right in the correct position and Hft the shoul- 
 ders as high as possible, lowering them after- 
 ward as far as they will go. Now bring them 
 forward and draw them back as far as they can 
 'reach in each direction. Repeat these move- 
 ments and'endeavor to keep the shoulders flex- 
 ible and vigorous. By training the shoulders 
 
 'the clavicle, or collar bone, with the other 
 bones and muscles involved, increase the width 
 and general bulk of the shoulders. 
 
 A special exercise for the development of 
 the shoulders with the muscles of the back and 
 sides is this : Stand sideways near some vertical 
 
 'surface, like the wall of a room, at a point suf- 
 ficiently distant to allow the hand when extend- 
 
 , ed to easily touch the surface. Now move an 
 inch further away and touch the surface again 
 without altering the position of the feet, legs or 
 pelvis (Fig. 13.) A second time move an inch 
 and this tirne there will be some difficulty in 
 reaching. Repeat the movement until the sur- 
 face cannot be reached, then do the same with 
 the other arm and shoulder. The ' effort to 
 reach will draw out and straighten the shoul- 
 ders; and it will be discovered that , the shoul- 
 
THE JOINTS AND THEIR DEVELOPMENT. 6/ 
 
 FIG 13. 
 
68 THE CHECKLEY SYSTEM. 
 
 ders can be made to have a distinct lateral 
 extension. Stand with the back to the wall 
 and the arms extended and make a pencil 
 mark at the ends of the second fingers when 
 the shoulders are most contracted. Now 
 reach out as far as possible each way, and the 
 difference in reach will be found, at the end of 
 a few of the exercises just given, to steadily 
 increase. After a few months of reasonable 
 practice with the shoulders the tailor may, if it 
 has been his practice, be requested to leave out 
 the cotton padding in the coat. 
 
 There is a complimentary action between 
 the shoulder and hip that is well illustrated in 
 the act of stooping. An effective method of 
 stooping is shown in Fig. 14. The first bend- 
 ing is of the knee. Then the hip hinges work 
 and the body bends forward — partly move the 
 shoulders, Ry which the hand is easily brought 
 to the ground without the wrenching of the 
 spine and the discomfort of both lungs and 
 abdomen. In such movements the tendency 
 is to distend the abdomen, but in this and in 
 all similar movements the abdomen should be 
 contracted and kept under muscular control. 
 
THE JOINTS AND THEIR DEVELOPMENT. 69 
 
 FIG. 14. 
 
70 THE CHECKLEY SYSTEM. 
 
 In the same manner when seated do not 
 reach over a table, for instance, by curving the 
 back, but by throwing forward the shoulder. 
 If this does not bring the hand near enough the 
 object, bend at the hips. The great value of a 
 flexible shoulder in reaching is shown by the 
 fact that, with the spine firmly held against the 
 back of a chair, the hand may, with practice, 
 be osillated in a direct forward reach from two 
 to six inches. 
 
 I have thus far but sketched the value of a 
 proper training for the joints. In another chap- 
 ter I shall take up a series of exercises bringing 
 both joints and muscles into play. 
 
EXERCISES FOR MUSCLES AND JOINTS. 71 
 
 VI. 
 
 EXERCISES FOR MUSCLES AND' 
 JOINTS. 
 
 f\ LL exercises of the joints involve certain . 
 J * exercises of the muscles, but there are. 
 some that involve simply a relaxation *of cer- 
 tain muscles with only sufficient tension in ' 
 others to keep the body erect meanwhile. 
 Such, for instance, is this useful exercise for' 
 the attainment of flexibility in the pelvic region . 
 or the region of the hips : 
 
 Take the correct standing position, then' 
 relax the muscles so as to permit the whole 
 weight of the body to fall on the left leg, allow- - 
 ing the right leg to bend and the right hip to 
 sag down as far as it may. Now transfer this 
 weight to the right leg and allow the left hip to 
 drop as loosely as possible. This would be a 
 very bad position to stand in, but the exercise 
 
72 THE CHECKLEY SYSTEM. 
 
 of transfering- the weight from one side of the 
 pelvis to the other, gives increased flexibiHty 
 and vigor to the muscles and ligaments of this 
 region, and will give increased elasticity and 
 endurance in walking. On the first occasion 
 the exercise should be repeated slowly, and 
 
 ' might last one or two minutes. After renewed 
 practice it will be found easy to drop rapidly 
 
 . from one hip to the other without inconvenience 
 and to prolong the exercise for four or five 
 minutes. 
 
 The training of the spine should be carried 
 on with the training of the pelvis, from which 
 bony framework it rises. In pointing out that 
 the spine should not be bent in every stooping 
 and reaching .movement, the theory was not 
 that it was to its disadvantage to bend, but that 
 the habit of bending forward needlessly ham- 
 pered the lungs and digestive region. The 
 spine itself should be thoroughly exercised, for 
 the same reason that other regions should be 
 kept in reasonable activity. 
 
 To give the spine a flexibility necessary to 
 the comfort of the body it should be frequently 
 moved in all directions consistent with its 
 
EXERCISES FOR MUSCLES AND JOINTS. 73 
 
 structure. Under proper cultivation the spine 
 has great versatility of movement. Between 
 each of the bones of the spinal column are 
 disks of '' fibro-cartilage," as the anatomists 
 call it, a substance which operates as a cushion 
 between each section of vertebrae and constitut- 
 ing a continuous safeguard against accident to 
 the great bone centre of the body. These cush- 
 ions form actually about one-fourth of the 
 spinal column, and they not only render the 
 column susceptible of modification, so far as its 
 lengthening or shortening is concerned, but 
 they make it possible for the column to twist 
 vertically to a considerable extent. Numerous 
 ligaments, forming a beautifully complex struct- 
 ure, hold the whole system of bones and 
 cushions in position, and the stout muscles of 
 the back hold an intimate relation with them. 
 It is these ligaments and muscles that require 
 to be treated in the exercise of the spine. 
 
 An exercise of a simple but effective charac- 
 ter is acquired in this way : After assuming the 
 correct standing position, extend the arms 
 until the hands are brought on a level with the 
 shoulders. Holding the arms and shoulders 
 
74 THE CHECKLEY SYSTEM. 
 
 Upon a straight line and keeping the arms 
 directly opposite each other, as if actually held 
 in position by a long pole passed across the 
 baek of the neck and held in position by the 
 thumbs (this plan may be followed if desired)^ 
 swing the arms and shoulders in unison, first in 
 one direction and then in the other until the 
 line of the arms, at the extreme tension of the 
 swing, is as nearly as possible at right-angles 
 with the first position. Swing in this way at 
 the rate of about twenty movements to the 
 minute until the muscles of the shoulders and 
 back feel tired. The greatest flexibility will be 
 found in the upper region of the spine — a slight 
 flexing of each section of the vertebrae, giving 
 an aggregate twist that will, with practice, be- 
 come considerable. If the arms do not swing 
 the shoulders with them, the exercise will have 
 little value. And it is to be remembered that 
 the hips should, during the exercise, keep 
 their natural position and not swing with the 
 shoulders. 
 
 A variation upon this exercise is illustrated 
 in Figs. 15 and 16. In Fig. 15 the arms are 
 brought to a position at right-angles with their 
 
EXERCISES FOR MUSCLES AND JOINTS. 75 
 
 FIG. 15. 
 
*]& 
 
 THE CHECKLEY SYSTEM. 
 
 FIG. 16. 
 
EXERCISES FOR MUSCLES AND JOINTS. 7/ 
 
 original line, the hips in this case being turned 
 slightly. Now, keeping the arms rigidly oppo- 
 site each other, bend the left arm downward, 
 at the same time bending the left knee only, 
 and touch the floor between the two feet, as 
 shown in Fig. i6. Raise the left hand until the 
 arms resume the position of Fig. 15, and swing 
 the arms about until the right hand occupies a 
 forward position. Bending the right knee (the 
 left being kept rigid), the floor may now be 
 touched in the same manner with the right 
 hand. These positions may be alternated at 
 the rate of about fifteen changes to the minute. 
 The exercise is an excellent one. 
 
 In the two movements just described keep 
 the face directed toward one point in front of 
 the figure. By so doing the neck will be given 
 some work to do and will be strengthened in 
 all repetitions of the exercise. To further 
 strengthen the neck — and a development of the 
 neck muscles will prevent many a headache 
 that arises from no other cause but muscular 
 fatigue — stand with the back against a wall. 
 Without moving any part of the back or shoul- 
 ders away from the wall, move the head for- 
 
78 
 
 THE CHECKLEY SYSTEM. 
 
 ward and back a number of times, keeping the 
 face on the same vertical line as when the back 
 of the head touches the wall. Then practice 
 a side to side movement of the head, withotit 
 altering the vertical line of the head, as in Fig. 
 17. In this second movement it will be found 
 very difficult at the beginning not to roll the 
 
 head, but be content 
 with a slight move- 
 ment at the outset, 
 and in time it will 
 be found possible to 
 oscillate the head 
 several inches with- 
 out altering the ver- 
 y^ ^^ ^yr tical line. 
 
 A^ ^ .\ The great ad- 
 
 FiG. 17. vantage of move- 
 
 •ments of the neck, in which the head is managed 
 independently, is an increased control of all the 
 • muscles in this region of the body. It is thus not 
 merely the exercise of the muscles that all these 
 movements are designed to accomplish, but 
 the control of the muscles, so that every muscle 
 may, in so far as that is possible in ordinary 
 
EXERCISES FOR MUSCLES AND JOINTS. 79 
 
 training, be under reasonable control. The 
 value of such perfection of control 1 cannot 
 reiterate too frequently. The exhilaration, the 
 increased local strength, and the increased 
 general health, are certain to render control 
 worth the effort. 
 
 An exercise of much value in perfecting the 
 poise and supleness of the body, and in 
 strengthening the legs, is illustrated in Fig. 18. 
 Assume the standing position, with the hands at 
 the sides. Draw the arms backward until the 
 hands are about eighteen inches from the ver- 
 tical line of the body, relax the leg muscles and 
 drop quickly into the position shown in the 
 drawing. As the body descends, bring forward 
 the hands, and by continuing their swing the 
 balance of the body will be better preserved 
 while it sinks and rises again to the first posi- 
 tion. The natural elasticity of the muscles will 
 tend to send the body upward again after it 
 has dropped upon the heels, and the movement 
 may be repeated, according to the condition of 
 the muscles, from three or four to a dozen times. 
 Remember to keep the body above the hips 
 perfectly upright during the exercise. 
 
8o 
 
 THE CHECKLEY SYSTEM. 
 
 FIG. 18. 
 
EXERCISES FOR MUSCLES AND JOINTS. 8e 
 
 Another exercise benefiting the legs, hip5 
 and chest : Place one foot before the other as in 
 stepping, rise on the toes (or, properly speak- 
 ing, the ball of the foot), and springing slightTy 
 transpose the relative positions of the feet so 
 that by a regular repetition the effect will be as 
 of a still walk. The arms may be swung in 
 sympathy with the movement. During the 
 exercise practice a long and steady breathing 
 — with the lips closed, of course. 
 
 It will he observed that while Some of these 
 exercises place considerable tax on the agility 
 of the muscles, there are none of them violent. 
 Dozens of other movements pursuing the same 
 line of development will readily occur to one 
 who enters upon practice. My purpose is al- 
 ways to lead the pupil by gradual steps to the 
 point where he or she shall feel a perfect famil- 
 iarity with and mastery of all the muscles of 
 the body. When this has been accomplished, 
 in connection with the development of the 
 lungs, the pupil is ready for the heavier athletic 
 training, with which this book is not concerned, 
 and with which all but a small number of peo- 
 ple have neither the time nor the necessity to 
 be interested. 
 
82 THE CHECKLEY SYSTEM. 
 
 Even sedentary people will find many ways 
 of amplifying in practical exercise the forego- 
 ing special exercises for the lungs, muscles and 
 joints. Yet it is necessary to avoid violent ex- 
 periments. In lifting anything whatever, en- 
 deavor to bring all the necessary muscles into 
 play. The action will require a certain amount 
 of thought, for in a spasmodic effort it is easy 
 to seriously strain a few muscles left to do an 
 involuntary service. In fact, a failure to con- 
 centrate effort in the right manner often does 
 an injury, when the movement intelligently 
 made exhilarates without straining or ''wind- 
 ing" the person. 
 
 In his recent scientific work on the '' Physi- 
 ology of Bodily Exercise," Dr. Lagrange em- 
 phasizes this point : ''Exercise," says the 
 writer, " performed without moderation or rule 
 induces all forms and degrees of fatigue, and 
 exposes the human machine to various injuries 
 which we have described as the accidents of 
 work. .-On the other hand, muscular work per- 
 formed in gradually increasing quantity and ac- 
 cording to the rules of graduated training, 
 bring about a progressive adaptation of the 
 
EXERCISES FOR MUSCLES AND JOINTS. 83 
 
 organs in the performance of more and more 
 violent exercise. It improves the human 
 motor by giving to all its machinery a greater 
 strength and ease of working. Such are the 
 results of exercise considered as an abstract 
 factor and reduced to the quantity of work 
 represented by it. But it is only by a mental 
 effort that we can isolate the work done by 
 the system from the organs concerned in the 
 performance. Now these organs are not the 
 same in all cases, and do not work in the same 
 manner in all forms of exercise. Thus, the 
 practice of different exercises produces different 
 effects on the system. Hence the use of a 
 rational classification of the different exercises, 
 and the necessity of making a choice from 
 among them in accordance with the effects 
 desired." 
 
 Light exercises and exercises that vigor- 
 ously tax the strength each have their place 
 and value. The point is that they should not 
 be misplaced. The exercises given are de- 
 signed to awaken the muscular system, to give 
 it flexibility and readiness, and it will be found 
 when the training on these lines has been 
 
84 THE CHECKLEY SYSTEM. 
 
 carefully advanced, that a heavy demand on 
 the muscles has no terrors, that the general 
 strength has been splendidly increased in a 
 degree entirely out of proportion to the in- 
 creased size of the individual muscles. 
 
THE TREATMENT OF OBESITY. 85 
 
 VII. 
 THE TREATMENT OF OBESITY. 
 
 ^ ^ I ET me have men about me that are fat," 
 ^^ says the Caesar of Shakespeare's play. 
 But then there may be too much of a good 
 thing. There is a happy mein between the 
 " lean and hungry " proportions of Cassius and 
 the too ample outlines of the Leicester gentle- 
 man who, early in this century, carried to his 
 grave a body weighing 789 pounds. In our 
 own day, with all the hurrying and scurrying 
 brought by the Nineteenth Century method of 
 living, a large number of people suffer from an 
 accumulation of fat, and the treatment of per- 
 sons so afflicted receives much attention and 
 calls up many ingenious schemes and sug- 
 gestions. 
 
 The most popular method of combating 
 corpulency is by dieting. A thousand and 
 
86 THE CHECKLEY SYSTEM, 
 
 one pamphlets and patent medicines bear 
 promises of salvation for the afflicted fat. 
 Many a worthy person has suffered the 
 agonies of semi-starvation in an effort to reduce 
 his weight, and has sometimes succeeded in 
 getting rid of a few pounds. Many others 
 have chosen to '' eat and drink " if they cannot 
 ** live and be merry," preferring the inconven- 
 iences and dangers of corpulency to the tor- 
 tures of a greatly restricted diet. 
 
 So long as certain articles of food are rec- 
 ognized as having greater properties for pro- 
 ducing fat than others, it is plain that dieting 
 may have some influence on the quantity of fat 
 accumulated. But it only succeeds in reducing 
 the formation of fat, and does nothing toward 
 getting rid of fat after it is formed. In a per- 
 son otherwise healthy this can only be done by 
 exercise — not merely abstract '' airings," which 
 fleshy people sometimes consider exercise, 
 but locally applied exercise, intelligently and 
 conscientiously pursued. 
 
 Regarded rightly obesity is simply a disease 
 and must be specifically treated like any other 
 disease. When the natural functions of the 
 
THE TREATMENT OF OBESrrY. 87 
 
 body proceed without interruption there can be 
 no accumulation of fat. It is only by the fail- 
 ure of some natural process that fat increases 
 beyond the desirable point. 
 
 In the growth of the body-materials fat is 
 accumulated and consumed again just as stead- 
 ily as coal is burned in the engine, or -as the 
 chemical ingredients of an electric battery are 
 gradually exhausted. This fat feeds the mus- 
 cles — every muscular effort producing a certain 
 amount of combustion. If the muscles are not 
 exercised, the fatty substance, which would be 
 burned up and carried off by the action of the 
 muscles, steadily accumulates. 
 
 The accumulation of fat under the absence 
 of exercise operates against its owner in more 
 ways than one. Not only does it increase hiiv 
 weight, retard his movements by mcreasing 
 bulk, and interfere with his breathing, but it 
 unduly heats the body. The blood of a fat 
 person is likely to become overheated, and is 
 difficult to cool. Thus these excessive layers 
 of fat, operating like so many excessive layers 
 of clothing, are a constant menace to the com- 
 fort and the health of the body. 
 
58 THE CHECKLEY SYSTEM. 
 
 Exercise directly attacks superfluous fat. 
 How much fat may be superfluous depends 
 upon the constitution and temperament of the 
 person. Under the most vigorous training 
 some people retain a good deal of fat. They 
 are by nature plump. But their fat is no detri- 
 ment to them. They move with as much ease 
 and as little breathlessness as other people. 
 The quantity of fat to be lost under exercise 
 thus depends upon the individual, but will al- 
 ways, of course, be considerable in proportion 
 to the amount accumulated without exercise 
 and under the unrestricted influence of the 
 disease at its height. 
 
 Exercise not only reduces fat but it reduces 
 it in the most direct and effective way. In half 
 an hour of vigorous exercise a man may reduce 
 his weight by a pound or more. The rapidity 
 with which fat may be burned off in the activity 
 of the muscles is often, indeed, surprising- 
 This dissipation of fat is local ; that is to say, 
 it disappears in localities in which muscles are 
 active, and in proportion to their activity. 
 Thus people will accumulate fat in accordance 
 very largely with their personal habits. Peo- 
 
THE TREATMENT OF OBESITY. 89 
 
 pie who sit a great deal, yet have occasion to 
 use their arms considerably, will be found with 
 arms having proportionately more muscle and 
 less fat than their legs. Others who are on 
 their feet a great deal, but take little exercise, 
 are often found with relatively slender and 
 muscular legs, while body and arms are very 
 fleshy. 
 
 A large number of people, while of seemly 
 proportions in other respects, grow an abdomen 
 that is exceedingly ugly and becomes in time 
 a great inconvenience. This is because, while 
 the general activity of the person is consider- 
 able, their abdomen is kept free from muscular 
 action. The worship of the stomach renders 
 people who like to live well extremely jealous 
 of anything that disturbs the region of the 
 stomach and digestive organs. Perhaps eating 
 excessively renders them continually cautious 
 about bending, and at the first signs of a pro- 
 truding abdomen in a person otherwise slender 
 the protrusion is patted and petted as a kind of 
 symbol of health, when, in fact, it is sometimes, 
 if not very often, a threatening sign. It is at 
 least a prophecy of too much fat, and as such 
 should be looked at askance. 
 
90 THE CHECKLEY SYSTEM. 
 
 Instead of coddling the abdominal region it 
 is a duty to keep this region as much aliv^e with 
 good muscles as any other part of the body. 
 Where muscles are healthy excessive fat can- 
 not live. Thus the most direct way of remov- 
 ing fat from the abdomen is to establish a 
 healthy system of muscle there. As the mus- 
 cles grow the fat diminishes. A man may box 
 and fence, and even walk, without losing his 
 terrible abdominal accumulation ; but if he 
 centres his efforts at muscular exertion on the 
 abdomen itself the fat cannot stand the attack 
 and will gradually disappear. 
 
 To regain muscular control of the abdomen 
 after the control has once been lost is no easy 
 matter. The ability to contract the abdomen 
 observed in persons properly conditioned seems 
 wholly impossible to a person with much fat. 
 It is only by slow degrees that this control 
 can be regained. 
 
 The reflex action of health in the abdominal 
 muscles, and the proper exercise of these mus- 
 cles in connection with those of the spinal and 
 pelvic regions, will be immediate and consider- 
 able. All the digestive tonics that were ever 
 
,THE TREATMENT OF OBESITY. 9I 
 
 FIG 19. 
 Showing fatty abdomen nnd extent 
 of reduction necessary under trainin,"" 
 
-92 THE CHECKLEY SYSTEM. 
 
 invented cannot compete with muscular ac- 
 tivity in the digestive region as a means of 
 driving away ills in this region. As a direct 
 means of accomplishing this end the treatment 
 of the abdomen itself is obviously better than 
 •exercising in a general way, and infinitely 
 better, of course, than the most heroic system, 
 of dieting. 
 
 One who follows conscientiously the exer- 
 cises outlined in the preceding chapters, and 
 who preserves a general activity of the muscles 
 of the body, can never become corpulent, and 
 for those who have just begun to acquire more 
 than a proper or comfortable proportion of 
 fatty material in the body, these general exer- 
 cises will be sufficient to check and repair the 
 damage. But in this chapter I have in mind 
 those who are too corpulent for comfort and 
 whose immediate concern is in reducing their 
 weight. For these the following series of ex- 
 ercises has been arranged : 
 
 First — Contract the abdominal muscles and 
 endeavor to draw the abdomen in and out, 
 without breathing, until entire control of the 
 
THE TREATMENT OF OBESITY. 93^ 
 
 muscles is secured. If at the beginning it is 
 found impossible to use the muscles in this wajr 
 press in the abdomen with the hands as far as- 
 possible, and while holding it thus, take several 
 long breaths, resisting any temptation to allow 
 the abdomen to move with the breathing. 
 Pursue this plan until the abdomen can be 
 drawn in and released by the action of the- 
 muscles and without the assistance of the^ 
 hands. 
 
 SecoJtd — Take the correct standing position 
 (as nearly as may be possible), and straighten- 
 ing the arms bring them forward and upward- 
 as far as they may be carried without hoi- 
 lowing the back. In reaching loosen all 
 the muscles of the shoulders that will allow 
 the fullest extension of the arms. The reach 
 should be made forward and upward without- 
 removing the heels from the floor, and should 
 be accompanied by a long breath. The motion 
 should be repeated about ten times in a minute 
 and will be found to have a very beneficial 
 effect on the neck, shoulders and chest, whiler 
 strengthening the lungs. 
 
94 
 
 THE CHECKLEY SYSTEM. 
 
 FIG. 20. 
 
 Showing fatty abdomen as distended in bending without control 
 
 of muscles. 
 
THE TREATMENT OF OBESITY. 95 
 
 FIG. 21. 
 
 Illustrating third exercise. 
 
96 THE CHECKLEY SYSTEM. 
 
 7"///r<r/— Clasp the hands over the abdomen^ 
 drawing it in to the utmost; take a long breatk 
 and bend at tlie hips until the body (without 
 bending the back) is at right angles with the 
 legs as in Fig. 21. Straightening again, the 
 breath should be released without relaxation of 
 the abdomen. This motion should be repeated- 
 ten or fifteen times in a minute. Its influence 
 will be valuable in establishing a control over 
 the muscles. 
 
 Fourth — Swinging exercises, as explained 
 on pages 73 and 74. ^- 
 
 Fifth — Swinging and bending exercise as 
 described in Figs. 15 and 16. With a person 
 of much flesh it will be impossible to touch the 
 floor as in Fig. 16. But stoop in the general 
 direction shown by the figure, and carry the 
 movement as far as may be possible. Before 
 stooping contract the abdomen, especially 
 avoiding the tendency to distend it in reaching^ 
 over. 
 
 Sixth — Lie flat on the back, with the hands 
 across the abdomen, take a long breath, and 
 raise the legs (with knee joints stiffened) until 
 
THE TREATMENT OF OBESITY. 97 
 
 they reach right angles with the body. This 
 must be practiced without arching the back or 
 allowing the pelvis to leave the floor. 
 
 Seventh — Lie in the same position with the 
 feet under the edge of a sofa, or some other 
 object that may hold the feet against the floor, 
 and, without the assistance of hands or elbows, 
 raise the body into a sitting posture, at the 
 same time contracting the abdomen. 
 
 Eighth — In the standing position: Raise 
 one knee after the other in exaggeration of the 
 action of going up stairs, keeping the body 
 meanwhile perfectly erect, and practice until 
 the knees can strike the chest. The exercise 
 will be very beneficial in reducing flesh on legs 
 and abdominal region. 
 
 Ninth — Dropping on the heels as described 
 on page 79. 
 
 Tenth — Bending and touching floor as de- 
 scribed on pages 63 and 65. A person of much 
 flesh can only attempt this movement, but re- 
 peated practice will steadily increase the ability 
 to bend. Have in mind here, as in all other 
 
98 
 
 THE CHECKLEY SYSTEM. 
 
THE TREATMENT OF OBESITY. 99 
 
 exercises, to keep muscular control of the ab- 
 domen. Such habits will gradually diminish 
 its size. 
 
 Eleventh — Neck motions as described on 
 pages yy and 78. 
 
 Twelfth — Lie face downward on the floor 
 — or, in consideration of that protrusive paunch — 
 get on the hands and knees, then extend the 
 body on hands and toes as in Fig. 22. Keep 
 the body perfectly rigid — not permitting the 
 abdomen to sag and not bending the hips up- 
 ward to lighten the strain on the muscles. To 
 take this position for a few seconds is all that 
 very heavy persons will be able to do at the 
 beginning. The exercise itself consists in low- 
 ering the suspended body by the bending of 
 the arms until the face touches the floor, and 
 the effort should be repeated until this move- 
 ment can be accomplished several successive 
 times. 
 
 All that has been said in previous chapters 
 about the carriage of the body will apply with 
 equal if not greater force in the case of corpu- 
 
lOO THE CHECKLEY SYSTEM. 
 
 lent people. Persistently subdue the abdomen 
 and give the prominence to the chest. Walk 
 with the whole body, and do not move as if 
 afraid of jarring some internal machinery. 
 Give the hips free play, and in walking— the 
 more of this the better — practice the contrac- 
 tion of the waist muscles. In this way a con- 
 tinuous training — the only training that is 
 effectual — is kept up, and the result will be 
 immediate and lasting. 
 
 It is to be remembered that all the fat 
 of the abdomen is not superficial like most of 
 the other fat of the body, but is largely inter- 
 nal. Yet this internal fat is susceptible of re- 
 duction by pressure and exercises, and should 
 not be encouraged to increase in bulk. 
 
TRAINING FOR WOMEN. lOI 
 
 VIII. 
 TRAINING FOR WOMEN. 
 
 I T has already been suggested in these chap- 
 ters that the exercises outHned applied as 
 well to the training of women as to the training 
 of men. I do not think any of the exercises 
 described need be forbidden the gentler sex. 
 The muscular and bone systems of men and 
 of women are so much alike that what is good 
 exercise for one is, except in cases of partic- 
 ular weaknesses, good exercise for the other. 
 There are, however, certain of these exercises 
 that women, especially if their health is not 
 fair, should enter on with caution. This is all 
 the admonition that need be made. Avoid the 
 chances of shock to the pelvic region. Avoid 
 also the chance of strain. If an exercise seems 
 to make a great demand on any of the muscles, 
 acquire perfection in that exercise by degrees, 
 
I02 THE CHECKLEY SYSTEM. 
 
 being content to gradually acquire control of 
 the stiffened fibres and joints. 
 
 This suggestion would be unnecessary if so 
 large a proportion of woman kind did not 
 neglect the simplest principles of bodily health. 
 The ''weaker" sex would occupy no such 
 position of relative weakness if natural laws 
 were followed. If women must, as is so freely 
 claimed, remain physically short of man's 
 strength, there is no reason why the disparity 
 should remain so great as it often is. Where 
 women lead an active life their strength and 
 endurance comes remarkably close to the 
 strength and endurance of the other sex, and 
 in the control of their own systems may readily 
 under development excel the other sex. In 
 other words, tradition has more to do with the 
 *' weakness" of women than has nature. 
 
 It is very doubtful whether very much can 
 be done for the development of physical 
 strength and the higher health in women until 
 something is done toward materially reforming 
 women's clothing. I think I hear the reader 
 say, ''More harping on dress reform !" But the 
 harping must be kept up until the shackles of 
 
TRAINING FOR WOMEN. IO3 
 
 badly designed clothing are stricken from long 
 suffering womankind. Then profitable training 
 may begin. 
 
 At the very threshold of healthful develop- 
 ment is the obstacle of the corset. Yes,T know 
 that the corset is not so tight as it used to be. 
 Perhaps women no longer lash their corset lace 
 to the bedpost and throw their weight against 
 it. But even a snugly fastened corset is an in- 
 jury. Is not the proposition to remove the 
 corset met by the suggestion that "we could 
 not hold ourselves up without it V There lies 
 the mischief A corset that supports the back, 
 that keeps the back from supporting itself, is 
 antagonizing the first principle of physical de- 
 velopment — the perfect muscular possession of 
 the body. It is quite clear from what I have 
 said about carrying the body that any such 
 system can make no terms with the corset. 
 For the corset as a bust support there are now 
 a score of excellent substitutes. Women might 
 reasonably distrust all '' supports " save when 
 there is no evasion of this method. In very 
 slender women, with slight bust measure, noth- 
 ing aids development like honest chest expan- 
 
104 THE CHECKLEY SYSTEM. 
 
 sion and the strengthening and enlarging of 
 breast muscles. The entire region of the chest 
 is rendered flabby and unhealthy by any sup- 
 port of the central region of the body. On the 
 other hand, fleshy women tempt increased flesh 
 in refusing to develop the torso muscles, by 
 incasing themselves in e nervating corsets that 
 **hold them up" and foster increased fat. 
 
 In the case of the bust it is of importance to 
 remember that there is here, as in all other 
 parts of the body, a muscular system. The 
 muscles of this region are, of course, almost 
 invariably unlocated by their owner, and most 
 supports soon leave them unused also. Now, 
 by persistent effort a control over these mus- 
 cles may be established until it 'will be possible 
 to voluntarily contract and relax them, with 
 the result that a sunken and flabby bust maybe 
 made full and firm. Thus, unless she is abso- 
 lutely deformed, there is no reason why a 
 woman should not develop and mold her 
 entire form by simply acquiring muscular 
 control of the parts deficient in contour. The 
 gaining of this control requires a distinct effort 
 of will, but the results surely justify the effort. 
 
TRAINING FOR WOMEN. IO5 
 
 One of the direct results of corset wearing 
 is the curving of the spine, the tendency to 
 hollow the chest and protrude the abdomen. 
 The accompanying illustration preaches a bet- 
 ter sermon than could be put in words. 
 
 It has already been said that the corset has 
 forced women to breathe somewhat better than 
 men, but women are not less under the neces- 
 sity of cultivating deep breathing — long breath- 
 ing. They are early rendered breathless. The 
 disappearance of the corset and cultivation of 
 more pliant and vigorous bodies would tend to 
 encourage more vigorous breathing. Fortu- 
 nately there is every reason to believe that the 
 corset is going out of fashion. A great many 
 physicians, by way of rebuke, perhaps, to ex- 
 aggerative remarks by those who have sought 
 to fight the corset, are inclined to pooh-pooh 
 the idea of its dangers. Of exaggeration there 
 has been plenty, but the truth remains that the 
 corset has exerted and does exert not only a 
 direct deforming influence, but an indirect de- 
 forming influence on the whole body. It 
 threatens the very t^sis of health, a ready cir- 
 culation of the blood. The distended abdo- 
 
io6 
 
 THE CHECKLEY SYSTEM. 
 
 
 FIG 23. 
 
 This illustration excellently exemplifies the influence of 
 corsets on the carriage and vigor of the body. The fact that 
 corsets are loose enough not to interfere with the breathing will 
 not prevent the deformities naturally resulting from any con- 
 trivance for '-holding up" the body. When the body holds 
 itself up the spine becomes strong and graceful in curve 
 bustles are unnecessary, the abdomen is not protruded, the 
 chest strengthens, the bust is enlarged by the development of 
 muscles, as well as by the better arch of the breastbone, and the 
 general grace and health of the body is immensely increased. 
 Fleshy women will reduce their weight by increasing the 
 activity of the muscles that should support the body. 
 
TRAINING FOR WOMEN. 10/ 
 
 men so shocking to women, and the great in- 
 crease of flesh on the legs and feet, are often 
 directly due to the seizures of the corset. The 
 corset is naturally a constant obstacle to free 
 play of the body, to facility in stooping and 
 turning, and tends generally to curb the ex- 
 ercise of the sex. 
 
 Among women who have borne children, 
 and particularly among women who have 
 reached or passed middle age, the distended 
 abdomen often brings much distress. Nothing 
 certainly could be uglier, more utterly destruc- 
 tive of grace or distinction in manner. Tight- 
 ened corsets, that ludicrous last resort of the 
 corpulent, only increases the difficulty. The 
 only direct and effective way of fighting this 
 corpulence is, as I have said in the preceding 
 chapters, by getting muscular control of the 
 abdomen. Cast aside the corset and practice 
 the contraction and expansion of the muscles 
 while holding the breath, and follow all of those 
 exercises that keep active the muscles of the 
 pelvic and abdominal region. Do not be afraid 
 to bend the body. 
 
 There is no beneficial exercise that women 
 
I08 THE CHECKLEY SYSTEM. 
 
 SO seldom indulge themselves in as high reach- 
 ing. The average woman is not dressed so as 
 to be able to reach over her head. The result 
 is that very few women know the luxury of mus- 
 cular freedom in this direction. Reaching may 
 be wrenching, and women should not, in act- 
 ing upon this suggestion, rashly strain them- 
 selves in any way. High reaching with both 
 hands, upward and forward, is very beneficial 
 for both slender and fleshy people. This ex- 
 ercise is actually combined with the breathing 
 exercises given in the chapter on breathing. 
 It should be frequently tried and will be found 
 very strengthening. 
 
 Women are often ridiculed in their efforts 
 to throw a ball. They have defended them- 
 selves by arguing that their collar bone is 
 shorter than man's. The statement is true, but 
 women are more hampered in all such efforts 
 by their want of familiarity with their shoulder 
 muscles than by any brevity of the clavicle- 
 Practice thoroughly the exercises tending to 
 develop the shoulders and to increase the ex- 
 tension of the arms — not for the sake of being 
 able to throw a ball, but for the sake of the 
 
TRAINING FOR WOMEN. IO9 
 
 comfort and strength derived from increased 
 versatility in the shoulder. 
 
 An allusion has already been made to the 
 vicious tendency of badly fitting shoes. Wo- 
 men are unquestionably nearer an abandon- 
 ment of the corset than of the tight shoe. They 
 admit that the Venus de Milo has a large 
 waist. But artists who are generous in the 
 waist-line are slow to wean from the curious 
 tradition that the smallness of a foot is a mark 
 of beauty. Probably ninety-five per cent, of 
 women of all classes are suffering from small 
 or badly designed shoes. Small shoes discour- 
 age walking and standing, and those who stand 
 and walk little can never have a graceful car- 
 riage. If shoes are big enough the height of 
 the heel will be a less serious affair. 
 
 It is a blessing to a large number of women 
 that flowing skirts conceal the fact that they 
 walk very badly. ''Small shoes" is written 
 as plainly as it could be written in the gait of 
 the average woman. The direct influence of 
 tight shoes on the circulation is very great. 
 When we consider the indirect influence, in- 
 duced by the retarded exercise, it is hard to 
 
no THE CHECKLEY SYSTEM.. 
 
 credit the perverse vitality of this wretched 
 superstition. 
 
 Women should walk more. They should 
 not take a cab or a street car to travel half a 
 dozen or a dozen streets. Their endurance in 
 shopping is often a surprise to men. But the 
 endurance is an illusion. Men intensely in- 
 terested for the same length of time would 
 appear as little fatigued. The fact is that women 
 wreck their nervous system at ''bargain coun- 
 ters." They should be able to bear the physical 
 strain of standing, but their general strength is 
 so poorly developed that they are actually un- 
 fit to do the feats they call on their nervous 
 vitality to perform. 
 
 It seems particularly necessary to ask wo- 
 men in walking to turn the toes out. The in- 
 toed proclivity among women is very curious, 
 and has increased the tendency to an inward 
 turn of the knees. The value of an outward 
 turn of the toes lies not merely in any theory 
 of force, nor in the increased strengthening of 
 the legs, but in the influence on the pelvis. An 
 in-toed habit encourages a contraction of the 
 forward pelvic region — an effect whose undesir- 
 abilty need not be pointed out. 
 
TRAINING FOR WOMEN. Ill 
 
 Women should, in fact, cultivate all the 
 exercises that might give suppleness to their 
 bodies. There can be no grace without sup- 
 pleness. That complete flexibility in all the 
 muscles of the body which the exercises enu- 
 merated have been calculated to secure is 
 absolutely necessary to the charm of carriage 
 which distinguishes one woman above another. 
 Unused muscles, resulting from an absurd idea 
 of the essential restrictions of a woman's posi- 
 tion, are worse than no muscles, because they 
 are irritated under tension and retard the 
 movement begun by the muscles that are fit 
 to use. 
 
 I believe I am the holder of somewhat radi- 
 cal views about the physical — not to say of the 
 mental — possibilities of women.* I have seen 
 in China, I have seen in Germany, I have seen 
 in England types of women, reared under cer- 
 tain conditions, that led me to doubt very much 
 whether the long accepted physical inferiority 
 of woman is indeed a fact. If it is admitted 
 that there is no essential boundary to woman's 
 intellectual possibilities, if she is no longer held 
 to have an uneven chance with the other sex 
 
112 THE CHECKLEY SYSTEM. 
 
 in matters of the mind, I think it is probably 
 true that she has an absolutely even chance 
 with man in the development of the body. I 
 would ask those women who have, perhaps, 
 rested too greatly on the tradition of necessary 
 '' weakness," to take this suggestion into con- 
 siderationo 
 
A WORD ABOUT CHILDREN. II3 
 
 IX. 
 
 A WORD ABOUT CHILDREN. 
 
 1 I Ah EN an adult undertakes to train 
 ^^^ himself, begins to gain control of his 
 muscular system and to "get strong," a l^rge 
 part of his labor is expended in undoing the 
 evil of his previously acquired habits. He has 
 to unbuild before he can build. 
 
 The muscular system has here many re- 
 semblances to the brain. Indeed, the muscles 
 have actually a memory distinct from functions 
 of the brain. Muscular memory is a physio- 
 logical fact, and a very interesting and signifi- 
 cant fact. Thus in the same manner that first 
 impressions affect the brain most permanently, 
 first habits in the muscular system cling most 
 tenaciously to them. Habits of walking and 
 carriage formed in childhood are very difficult 
 
114 THE CHECKLEY SYSTEM. 
 
 to shake off. In fact, they are all but impossi- 
 ble to get rid of entirely save by serious men- 
 tal effort. 
 
 Nothing is more important, therefore, than 
 that children should be taught the general 
 principles of right development. It is a mere 
 makeshift to bring forward calisthenics. Noth- 
 ing could be at the same time more amus- 
 ing and more pathetic than to stand in a 
 crowded class-room and watch the so-called 
 exercises perfunctorily performed by the 
 pupils during a few minutes of each day. But 
 a small minority of the children give any vigor 
 or meaning to the few insignificant movements 
 of the arms. Most of the boys, and almost all 
 of the girls, are found making merely superficial 
 movements, with no sense of the meaning and 
 no feeling of exhilaration. If anything has 
 ever been said to the children about breathing, 
 the chances are that no tangible impression of 
 the matter has been portrayed. If any-^ 
 thing has been said about the carriage of the 
 body, thje instructions have been confined to 
 an injunction to ''keep back the shoulders." 
 In a nervous effort to keep back the shoulders 
 
A WORD ABOUT CHILDREN. II5 
 
 children are often found with hollowed backs 
 and shoulder blades driven in against the spine. 
 
 What is wanted, of course, is not backward 
 carriage of the shoulders, although this has 
 some utility, but a forward carriage of the chest. 
 The shoulder should not be drawn back of the 
 hip joint line. There is no force in shoulders 
 excessively drawn backward. If they are far 
 enough back to give the fullest freedom to the 
 development of the chest, they are in a position 
 to acquire all necessary strength. 
 
 Most children are wont to protrude the 
 abdomen in standing, and when school begins 
 the shoulders soon come forward. Teach a 
 child to assume the correct position, giving 
 up whatever time may be necessary to teach 
 the proper line of chest and shoulders. It 
 will soon forget about the correct position, but, 
 w^hen reminded by a touch or word, will soon 
 learn to assume it, if only for a few moments, 
 and the habit will gradually be formed. That 
 the child should know how to stand correctly, 
 and should assume the position at intervals, 
 will of itself have a good influence. 
 
 Naturally, breathing is the most important 
 
Il6 THE CHECKLEY SYSTEM. 
 
 of all features of training. Most children need 
 very little studied exercise, but they all need 
 specific and continued instruction in breathing. 
 Nature has not provided for a natural develop- 
 ment of the mind, and we have no right to» 
 assume that the body of its own accord, par- 
 ticularly under an artificial condition of life,, 
 acquires right habits of performing all its func- 
 tions. Induce the children to take long breaths. 
 Make them take a pride in swelling the upper 
 chest and in drawing the abdomen in and out 
 while holding the breath. Induce them to take 
 deep breaths while dressing in the morning and 
 again before going to bed, if not oftener. These 
 habits develop by their own movement if once 
 fairly begun. Lungs fully inflated at regular 
 intervals will seem to call for inflation during^ 
 these intervals, and involuntary deep breaths 
 will, as I have said, gradually increase in 
 frequency to the immense improvement of the 
 child's lung power and general health. The 
 sternum, or breast bone, is, in a child, not only 
 divided into eight pieces, but its whole material 
 is soft, and very little training will give a fine, 
 swelling chest to a youngster that might other- 
 
A WORD ABOUT CHILDREN. 11/ 
 
 wise grow up flat and weak in that region. 
 Watch the child in sitting. It need not be kept 
 stiffly seated upright. Children should know 
 their position and should be able to assume it 
 for a few moments on occasion. But they 
 should be allowed the greatest possible free- 
 dom of posture and movement. If they bend 
 over a table in sitting, teach them to bend from 
 the hips and not from the middle of the back. 
 In the end this proper position will give them 
 much less fatigue. Do not restrict their variety 
 of movement under false theories of propriety. 
 
 The superstition about women's relative 
 weakness begins to show itself in the training 
 of children. Girls are ludicrously guarded 
 against exercise that they need as greatly as 
 boys, and at every critical period of their life 
 thereafter they pay in suffering for the mis- 
 guided consideration of those who had their 
 training in hand. The so-called '' lady-like '* 
 demeanor of girls is a thing to excite impa- 
 tience. Girls brought up in strait-jackets of 
 physical propriety — physical freedom will hurt 
 nobody's ''manners" — can never have the grace 
 of deportment, the variety of poise, the readiness 
 
Il8 THE CHECKLEY SYSTEM. 
 
 in emergency that will belong to girls of liberal 
 physical training. 
 
 As I have said, children need very little 
 studied exercise aside from the breathing, and 
 nothing artificial is a substitute for outdoor 
 sport. Nothing makes better lungs than run- 
 ning and climbing. Excessive running is as 
 injurious as any other excess. But frequent 
 and easy running is one of the finest of exer- 
 cises. City children do relatively little run- 
 ning. Girls who run are liable to be accused 
 of rudeness (!). But country children are less 
 under the ban of either false ideas of decorum 
 or of restricting surroundings. City children, 
 who do not find fences to get over, do little 
 climbing. If it were possible to give children 
 climbing — and arm climbing as well as leg 
 climbing — they would be tremendously benefited 
 in the lung region and in their entire physique. 
 
 Children are particularly in need of diverse 
 exercise. They should not be allowed to 
 acquire hobbies, that keep them in one 
 line of exercise to the exclusion of other 
 useful movements. The natural tendency of 
 the body is to distribute strength, but habits 
 
A WORD ABOUT CHILDREN. II9 
 
 and surroundings are continually interfering 
 with this symmetrical growth. If children are 
 made to do moderate exercise at spading or 
 shoveling or sweeping, the effect upon their 
 back will be a reward for the efforts made by 
 both trainer and trained. Useful exercise thus 
 ranks above all others, because it means some- 
 thing and has a double influence. 
 
 It seems scarcely necessary to speak of the 
 importance of proper clothing. Children that 
 are so well dressed during play hours that they 
 are constantly occupied in an effort not to bring 
 home any marks of dirt are in a pitiable plight 
 indeed. Children should have play suits as 
 well as school suits and should be forced to 
 change from one to the other at the proper 
 hour. Neither girls nor boys should be com- 
 pelled to think of clothes at all during play 
 hours. Imagine boys often or twelve avoiding 
 kneeling positions to prevent new trousers from 
 bagging at the knees ! As for the iniquity of 
 putting corsets on growing girls, that crime has 
 been too often condemned to require comment 
 here. 
 
 In his new work on '' Hygiene for Child- 
 
I20 * THE CHECKLEY SYSTEM., 
 
 hood," Dr. Francis H. Rankin says: '^Housing 
 children during the winter months, as a pre- 
 caution against them taking cold, is a very 
 great mistake. Very few colds are contracted 
 in the open air if the feet, limbs and body are 
 •sufficiently protected, and if the children are 
 permitted to follow out their own inclinations 
 of funning, skipping and having free motion of 
 the arms, and are not exposed for too long a 
 time to tlie cold. When, however, they are 
 compelled to walk like ' little gentlemen and 
 ladies,' even when bundled in furs, the body 
 soon becomes chilled if the weather is very 
 cold, and some disturbance of the system fol- 
 lows. Children should be accustomed to daily 
 exercise in the open air in all weathers, unless, 
 of course, it is very stormy or the cold is severe, 
 and even when delicate they should not be 
 deprived of the tonic effects of outdoor air, and 
 of strengthening the muscles by exercise in it. 
 The first effect of cold air on the system is a 
 tonic, as may be seen by the bright color in the 
 cheeks and a feeling of exhilaration after a 
 walk on a crisp day in autumn. Prolonged 
 exposure to cold, on the other hand, is very 
 
A WORD ABOUT CHILDREN. 121 
 
 depressing ; delicate children, therefore, should 
 not remain too long out of doors if the weather 
 is severe, or if it is very windy ; for high winds, 
 if cool, rapidly abstract the animal heat, and 
 are also depressing. If a child is chilled or 
 •cold, it should instantly be brought into the 
 liouse to be warmed and sent out again — taking 
 the fresh air and outdoor exercise in install 
 ments, as it were, instead of all at once. Never 
 permit a child to remain out of doors when cry- 
 ing from a cold." The last admonition might 
 at first seem almost superfluous, but is doubtless 
 not as entirely so as at first appears. Many 
 indiscretions are committed on the theory of 
 ""hardening" children. 
 
 Those who have the care of children should 
 •endeavor to simply guide rather than restrict 
 their exercise. They are certain to begin 
 jumping sooner or later, and w^ill certainly, 
 until they have learned by experience, jump 
 from points higher than they should. To avoid 
 the chance of serious injury to the system teach 
 little children to bend the knees and lean for- 
 ward when jumping, that they may not seri- 
 ously jar the spine. This may rank as precau- 
 
122 THE CHECKLEY SYSTEM. 
 
 tionary training. The best exercise for chil- 
 dren is their natural gamboling. Studied sport 
 has not half the value. Tumbling about brings 
 all their muscles into play, produces a general 
 glow in their bodies and wearies them evenly. 
 
 It should not be necessary at this day to 
 emphasize the value of sleep to children, A 
 child that is kept up an hour too late, and ex- 
 cited during that hour, will need a good deal of 
 training to overcome the bad influence of the 
 indiscretion. In fact, if children sleep proper- 
 ly, eat properly and breathe properly the rest of 
 their training is scarcely worth talking of. 
 
SOME HINTS AND SUGGESTIONS. 123 
 
 SOME HINTS AND SUGGESTIONS. 
 
 I F, as we are so often assured, one man's food 
 is another man's poison, it is undoubtedly 
 ' true that a prescription of exercise for one man 
 or woman may be less or more than another 
 man or woman may require. It is utterly im- 
 possible to set down rules that might be applied 
 to all people alike. We may count with a good 
 deal of certainty upon particular characteristics 
 in the human form and organization, and exer- 
 cise is a medicine of such universal application 
 that we may count definitely upon certain re- 
 sults from its adoption. But we cannot say 
 when and for how long the reader of these lines 
 shall follow the specific exercises. The average 
 person, particularly if he or she leads a busy 
 life, will probably find it an advantage to spend 
 at least fifteen minutes over particular exercises 
 
124 THE CHECKLEY SYSTEM. 
 
 in the morning before fully dressing, and fifteen 
 minutes again in the evening before retiring, 
 Avith another period of special exercise in the 
 afternoon if possible, and not too close to the 
 •evening meal hour. Of course light exercise is 
 no detriment immediately before a meal, but if 
 the exhilaration of practice should tempt rather 
 vigorous movements prolonged for some time, 
 the fatigue might not improve the appetite and 
 would scarcely be beneficial in other respects. 
 The entire series of movements outlined in the 
 preceding chapters, if each is repeated ten, 
 fifteen or twenty times, does not occupy very 
 much time, and will leave the whole body in a 
 pleasant glow, with no located fatigue. The 
 "Constitutional difference between one person 
 and another will render exercises much easier 
 to one than another. Consequently it would 
 be unwise to direct that any exercise should be 
 practiced any more frequently than is rendered 
 feasible by the muscular condition of the parts 
 called into play. 
 
 I hope I have made it plain that the carriage 
 and management of the body, between the 
 
SOME HINTS AND SUGGESTIONS. 12$, 
 
 periods of specific exercise, is of more impor- 
 tance than the exercises themselves, and above- 
 all that proper breathing is the very corner- 
 stone of physical strength. Our habits do more, 
 to form our bodies as well as our minds thani 
 the conscious efforts at improvement. So that, 
 if we can get in the habit of taking long breaths, 
 and then gradually increase the length of our 
 respiratory movement, and the volume of air 
 thus taken in at a breath, we shall obviously do 
 more than if we arranged to merely exercise 
 the lungs at stated times. Stated exercises, 
 however, have this value, that they give special 
 movement to muscles and organs not common- 
 ly brought into play. Exercises, in other 
 words, would be unnecessary to a person who 
 lived a life of such physical activity that all the 
 muscles and organs were certain to be called 
 upon in the course of a day. Very few people 
 actually fulfill this condition. There are pro- 
 fessional acrobats who come very close to do- 
 ing it. The postman is a pretty well exercised 
 man, though his arms are lightly trained. 
 Many mechanics have excellent exercises for 
 the arms, legs and backs, but nothing to. 
 
126 THE CHECKLEY SYSTEM. 
 
 strengthen the lungs and chest. The re- 
 sult is that they often yield to consumption in 
 middle life while bearing many signs of muscu- 
 lar strength. It is for every person who wishes 
 to train himself to determine his own defi- 
 ciencies as growing out of constitutional defects 
 or previous and present habits of life. Having 
 ascertained these deficiencies, it is his duty to 
 set about building up what remains unbuilt or 
 tearing down defective elements. General 
 health is often threatened by one imperfection 
 in the system. It is customary to say that 
 everybody has his weak spot. The difficulty is 
 that most people have more than one. But it 
 does not follow that these weak spots might 
 not be banished by special effort. 
 
 << Why," I have heard it asked, '' do doctors 
 give so much medicine for complaints that 
 might be remedied by natural means ? Why 
 do they not tell the patient how to cure him 
 self, or, better still, to keep himself well r The 
 reason is, I believe, that most physicians weary 
 of perpetual admonition. Their suggestions 
 are not received until danger appears in actual 
 
SOME HINTS AND SUGGESTIONS. 12/ 
 
 illness. A person who is fairly well smiles at 
 the doctor's criticism. When he is on his back 
 the doctor's w^ord is law. The mystery of a 
 prescription has some charm in it. Above all, 
 doctors do not give patients directions for 
 w^orking out their own salvation w^ithout medi- 
 cine, because they know that in an immense 
 and hopeless majority of cases the patient will 
 never take the trouble. They follow directions 
 for a week and abandon their good resolutions. 
 The doctor's practical an-' directly applicable 
 remedy does not appeal to the imagination. 
 There is no Latin in it. 
 
 The newspapers have recently contained 
 some talk the purport of which was that Mr. 
 Chauncey M. Depew^, Senator Evarts and other 
 prominent men kept marvelously good health 
 without taking any more exercise than they 
 could help. Mr. Depew and Senator Evarts 
 may have kept very good health, but they have 
 not done so because they have taken no exer- 
 cise. They have kept well tJi spite of the fact, 
 and observers should keep this in mind. But, 
 notwithstanding the assertion, both Mr. Depew 
 
128 THE CHECKLEY SYSTEM. 
 
 and Mr. Evarts are very active men. Their 
 activity may not take the form of hard riding: 
 or walking, but they are nevertheless active. 
 The physiologists tell us that the reason a cat 
 keeps slender in spite of her general outward 
 inactivity is, that her muscular system is, in 
 fact, constantly active. If she does not make 
 many violent movements, she is almost con- 
 stantly on the alert. The nervous activity o£ 
 some people wastes without building up. With 
 others the quiet activity produces much the 
 same effect as outward activity. The actual 
 explanation of good health with little apparent 
 activity is probably a union of highly perfect 
 organs and a fortunate habit of carrying and 
 using the body. This habit, natural to some — 
 and a very few — must be acquired by the ma- 
 jority like any other element of education^ 
 Peculiar natural gifts should not mislead the 
 majority into carelessness. 
 
 From the theory advanced it will be clear 
 that the general hints which I have scattered 
 through these chapters are quite as important 
 to the perfection of training under this systerm 
 
SOME HINTS AND SUGGESTIONS. I29 
 
 as the specific instructions which I have given 
 in connection with the exercise. In all candor 
 it must be said that there is no substitute for 
 taking pains. Bad habits are generally stronger 
 than good habits, and control of the muscular 
 system of the body will in many cases mean a 
 lively struggle with long established habits. 
 The will, which possesses so marvelous a con- 
 trol over the muscles, must be brought to bear 
 upon injurious habits of walking, of standing, 
 of sitting and of breathing. It must render those 
 who would be strong and well persistent in 
 their treatment of the difificulty. It must force 
 the body, in the face of hurry-scurry or of 
 lassitude, to yield itself to necessary special 
 exercises. 
 
 Head-tired people and muscle-tired people 
 are in two different classes. What is recreation 
 for one is not recreation for the other. It is 
 notorious that head-tired people are likely to 
 shrink from the very exercise that they should 
 seek. Head-weariness produces a tendency 4;o 
 avoid all initiatory movements. At the same 
 time the shrinking of the head -tired person is, to 
 
130 THE CHECKLEY SYSTEM. 
 
 a certain extent, prompted by a necessary cau- 
 tion. The exercise taken up by a person who 
 has been exercising the brain without the body 
 should be exercise that animatv^s the body 
 without taxing the brain. It should be exer- 
 cise of a kind requiring little fatiguing thought, 
 though the changed attention has its value in 
 relieving the brain. Exercise taken by a person 
 who has been undergoing no serious tax on the 
 brain system might profitably keep up a lively 
 union between the intelligence and the mus- 
 cles. Stimulus will help a zvorried mind, but 
 when the mind has performed a great deal of 
 detailed labor excitement of any kind is not a 
 good thing. Sleep is much better. 
 
 It is to be noped that no new system of 
 training will ever send walking out of fashion. 
 Walking is in every respect a beautiful exercise, 
 especially when the walker walks as he should, 
 breathing slowly through the nose. Running, 
 as I have said, is an exercise of the highest 
 value to the lungs. When I run for a few 
 streets: on; a city thoroughfare, the populace 
 look after me as if I were a ^^ freak/' or as if I 
 
SOME HINTS AND SUGGESTIONS. I3I 
 
 were making off with something not belonging 
 to me. To excite notice and even suspicion is 
 not encouraging to the average enthusiast. 
 People living in a city are constantly under sur- 
 veillance. They are not completely at liberty. 
 Mind and body are under the restrictions im- 
 posed by the crowd. But men, yes, and wo- 
 men, should run. Occasionally they do run 
 in great excitement, and in no proper way, to 
 catch a street car or a ferry boat, and reach 
 their seat breathless, heated and uncomfortable. 
 This is not profitable running. If people kept 
 themselves in trim for light running it would 
 be no such disaster to hurry for the car. 
 
 People who complain at a little climbing 
 should be reminded that the exercise, in any 
 kind of moderation, is highly beneficial. Noth- 
 ing could be better for the lungs. A recollec- 
 tion of this fact will actually make labor lighter 
 for those who keep it in mind. The flight of 
 steps leading to an elevated railroad station 
 should afford only reasonable exercise to a 
 person. Stair-climbing is, indeed, a livelier 
 exercise than at first appears, and the fatigue it 
 
132 THE CHECKLEY SYSTEM. 
 
 brings upon people with weak legs and feeble 
 lungs is not surprising. The weight carried in 
 mounting an ordinary flight of steps is equal to 
 a very considerable exertion of lifting. People 
 who are not strong should thus not climb stairs 
 too rashly, while they might make it ai\ admir- 
 able means of building up their strength. In 
 all such miovements take the exercise without 
 sudden or taxing motions. Step firmly and carry 
 the chest free so that long, full breathing may 
 buoy the body in its journey. Attention to the 
 suggestions of this book will take a good many 
 of the terrors out of stair climbing. 
 
 The shoulders should not be held back so 
 far as to be brought out of line with the hip 
 joints. To carry them as far back as possible, 
 and at high tension, does not improve the force 
 or beauty of the figure, though certain actors 
 and military men seek to make themselves 
 imposing in this way. The chest must be given 
 prominence on its own account, and the shoul- 
 ders, when held far enough back to give the 
 chest free development, find a natural and com- 
 fortable centre. 
 
SOME HINTS AND SUGGESTIONS. I33 
 
 Any tailor will confess that few if any of his. 
 customers have shoulders that are held precise- 
 ly alike. The dressmaker tells the same story. 
 Almost everybody has a low shoulder. This 
 is the result of habits more or less complicated. 
 Many people acquire a habit of contracting- 
 certain muscles when walking. One shoulder 
 is held slightly higher than the other, the 
 head is carried a little to one side, and one 
 foot has slightly the advantage of the other in 
 the labor of walking. Sometimes this trait is 
 carried to grotesque extr.emes until a positive 
 and palpable deformity is the outgrowth. In 
 nervous people these habits are particularly 
 frequent, and are observed in standing and sit- 
 ting, and walking. In the growth of the body 
 in the waste and renewal of tissue, such habits 
 are exaggerated by a steady development. 
 Often they are the result of seemingly trifling 
 habits like leaning to one side while sitting, or 
 carrying a valise, or a book, or anything of the 
 kind always in one hand. To counteract these 
 tendencies cultivate the habit of alternating 
 the use of the hands and arms. Watch for 
 tendencies toward right or left-sided move- 
 
134 THE CHECKLEY SYSTEM. 
 
 ments in sitting. Endeavor to adopt a changed 
 position, which will give a relief to the wearied 
 muscles of the desk-worker. To correct a 
 want of uniformity in the shoulders adopt this 
 plan : Several times a day lift the low shoulder 
 as high as possible, holding it there, for a few 
 moments. A regular practice of this movement 
 will slowly increase the height of the shoulder, 
 and in a few weeks the shoulders will be found 
 to come into harmony. A shoulder may be 
 too high as well as too low, though this is less 
 often the case, and the exercise in such a con- 
 dition should be to draw down the high shoul- 
 der while the other is elevated, giving particu- 
 lar attention to the shoulder that most needs 
 correction. The trouble with the high shoul- 
 der is probably a continued contraction of the 
 muscles under a nervous habit. Relaxation is 
 then all that need be sought. Endeavor (as I 
 have previously urged,) to develop firm and 
 self-reliant shoulders. There are many mus- 
 cles in the upper back, shoulders and chest of 
 which you have never discovered your 
 ownership. 
 
SOME HINTS AND SUGGESTIONS. J 35 
 
 The simple st7^etching of the body is a great 
 boon. How delightful to extend all the limbs 
 and arch the back after long confinement ! 
 Stretching movements are very serviceable in 
 preserving suppleness. A variation upon ex- 
 ercises already suggested might be a purely up- 
 ward reach at a wall, first with one hand and 
 then the other, and then with both, avoiding^ 
 of course, harsh straining in the first efforts. 
 
 Of course the best kind of exercise is the 
 exercise the body receives in performing some 
 useful service. If a person feels that he is get- 
 ting some good out a certain kind of work he 
 has more 'enjoyment in that w^ork than if he 
 considered it either harmful labor or labor that 
 was merely obligatory. It is notorious that 
 men will enter with enjoyment on active sport 
 that makes a considerable demand upon their 
 strength, when a hod of coal hurts their back, 
 and a little spading in the garden fills them 
 with aches for a week. As a matter of fact, 
 too, work done without interest actually strains 
 the body more than w^ork enthusiastically per- 
 formed. It might, therefore, be commended 
 
136 THE CHECKLEY SYSTEM. 
 
 that people cultivate the habit of themselves 
 performing little physical tasks such as might 
 ordinarily be relegated to servants or hired 
 assistants of other kinds. A woman who sweeps 
 and dusts, lifts and moves a little with reason- 
 able caution, and makes a couple of beds of a 
 morning, has taken exercise in a practical and 
 valuable way. A man who does not hesitate 
 to move a few office chairs with his own hands, 
 who carries a few heavy ledgers, or lends a 
 liand (without rashly overtaxing his strength) 
 in moving a piece of merchandise, has done 
 tetter than coddle himself all day, and after- 
 ward seek artistic measures of repair. In other 
 words, exercise by rule need only supple- 
 ment the natural exercise, which would be 
 better if everybody could manage to get it. 
 When once the body is alive, when all the 
 muscles are healthy and control of the entire 
 system is complete, a very little exercise, if it 
 be continuous, is sufficient to keep a person 
 healthy and strong. I am no believ^er in the 
 theory of extensive destruction in tissues to 
 secure health. This method seems to me to 
 threaten the wearing out of the body before it 
 
SOME HINTS AND SUGGESTIONS. 1 37 
 
 should wear out. It is abnormal. As has been 
 suggested, the lower animals keep their strength 
 for the most part with light exercise, and some 
 of the very strongest with extremely little ani- 
 mation of moment. The tendency of hard 
 exercise is hard muscles, and hard muscles are 
 bad. The body should remain firm, but pliant 
 and in most parts soft. It is in the conserva- 
 tion of energy, and not in prodigal dissipation 
 of energy, that the greatest strength and en- 
 durance of the body will always lie. 
 
 Whenever I am asked what sort of gymnas- 
 tics should be taken up In^ those who wish to 
 carry exercise beyond the lighter or rudiment- 
 ary forms outlined in my system of training I 
 have always recommended tumbling, which is, 
 after all, nearest to the natural gamboling of 
 children and of animals, in what is vaguely 
 called the " state of nature." The suggestion 
 may seem rather startling to many. A back 
 somersault appears like a very formidable feat 
 to many quiet people. But it is not so hard as 
 it looks, and there are scores of beneficial feats 
 of the body that may be followed with no ap- 
 
138 THE CHECKLEY SYSTEM. 
 
 pliances and with great benefit to the general 
 health. 
 
 The more vigorous gymnastics should be 
 carried on under an instructor who may render 
 the training symmetrical. The series of exer- 
 cises outlined in this book will produce a very 
 general development of the system, but there are 
 exercises upon which the uninstructed may rash- 
 ly enter without stopping to consider the chances 
 of uneven development. It is a well-known 
 principle that gymnastics produce as well as 
 cure deformities. The deforming influence of 
 fencing carried to excess must be offset by 
 special training calculated to give the left side 
 a harmonious relation to the right. Left hand 
 fencing, well proportioned to the amount of 
 fencing done with the right hand, is the best 
 of all cures for the mis-balanced condition 
 produced by ordinary practice. Boxing, if it is 
 not turned into " slugging," is a fine exercise.. 
 It gives balance and suppleness to the whole 
 body. Yet even boxing, if the same hand is 
 always used for guarding, and the left shoulder 
 is always lifted in the protection of the head, will 
 
SOME HINTS AND SUGGESTIONS. 1 39 
 
 produce one-sidedness to a certain degree unless 
 off-set by other exercise. To a certain extent 
 boxing is an off-set to fencing, the left arm 
 being here kept high, where the right arm is 
 high in fencing. To a certain extent the left 
 shoulder development in boxing is an off-set to 
 the prominence of the right shoulder in many 
 other exercises necessary and artificial. In 
 rowing the shoulders receive even develop- 
 ment. Few exercises are carried to greater 
 excess than rowing. The work is very heavy, 
 and is frequently carried to dangerous length. 
 Rowing properly done, and accompanied by 
 proper training in other respects, has a great 
 capacity for shoulder and chest development, 
 but it is an exercise that demands great discre- 
 tion, and is at best liable, in itself, to give an 
 uneven development. Wrestling, probably the 
 most violent of all exercises, is injudicious for 
 most people, unless they are in good condition, 
 and in a competition that is fairly even. 
 
 A writer makes an interesting reference to 
 trials of endurance. He says: ''Exercise of 
 endurance is characterized by the necessity for 
 
I40 THE CHECKLEY SYSTEM. 
 
 perfect equilibrium between the intensity of 
 muscular effort and the power of resistance of 
 the system. Now there is nothing so variable 
 as the power of resistance of each individual. 
 So that which is for one man an exercise of 
 strength, or of speed, becomes for another, 
 stronger or better trained, a simple exercise of 
 endurance. A canter is an exercise of speed 
 for a cart horse, used only to walk ; it is an 
 exercise of endurance for a thoroughbred, which 
 can sustain this pace all day without stopping. 
 Rowing seems an exercise of strength to a man 
 who is learning ; after a quarter of an hour he 
 is out of breath. For a waterman it is an ex- 
 ercise which he can, perhaps, keep up a whole 
 day without any fatigue." 
 
 ''Staying power" is directly related, yes, 
 directly regulated by the strength of the lungs. 
 There can be no endurance in a weak-lunged 
 person, and strong lungs are thus the first and. 
 pre-eminent requisite in one who wishes to 
 keep strong and be ready to enter to under- 
 takings of any kind that tax the physical 
 system. I may seem to reiterate a good deal 
 
SOME JilNTS AND SUGGESTIONS. 14! 
 
 this necessity for lung development as a prime 
 factor, but the necessity seems to exist, for few 
 modern systems of training are giving anything 
 like the necessary attention to direct lung- 
 training. They talk about big chests but little 
 about big lungs. Men with fine looking chests 
 often have treacherous lungs, a condition re- 
 sulting from a cultivation of superficial strength. 
 The chest must be enlarged by tlie expansion 
 of the lungs, and not by muscular distension. 
 A chest made full by muscular action is a chest 
 traveling on false pretenses. It seems to mean 
 fine lungs underneath but two often does not. 
 
 There is a point to be noted in connection 
 with the kind of exercise suitable for persons 
 of different constitution and different age. 
 Young people of ordinary health, and no trou- 
 ble with the heart, will enjoy and will profit 
 by quick exercise — exercises of speed. But old 
 people, or people suffering from debility or 
 breathlessness, should cultivate that which 
 slowly arouses their system and does not tax 
 their systems. Running is good for all who can 
 possibly accomplish it, but a long walk is much 
 
142 THE CHECKLEY SYSTEM. 
 
 better for a person debilitated by age, illness 
 or excesses, and all exercises taken by such 
 persons should be slow and firm rather than 
 lively. Exercise for such persons should, in 
 fact, be persistent rather than vigorous. 
 
 One year of good exercise will do more for a 
 woman's beauty than all the lotions and pom- 
 ades that were ever invented. Interesting as 
 are the changes produced in a man by proper 
 physical training, the change in a woman is 
 more striking and significant. Exercise seems 
 to have a particularly immediate effect on a 
 woman's complexion. I have witnessed simply 
 marvelous changes in the complexion, form 
 and disposition of women under light training. 
 I have in mind one well-built girl who carried 
 herself poorly, breathed badly and had an un- 
 satisfactory complexion. She joined a gymna- 
 sium, taking the lighter exercises, and began 
 walking a good deal. In a few months a re- 
 markable change had been produced. The 
 unanimated pose had disappeared, the breath- 
 ing was better (though still not what it should 
 be, no special training having been directed to 
 
SOME HINTS AND SUGGESTIONS. I43 
 
 to the lungs), and the complexion was so clear 
 that one could scarcely credit the change. 
 Under my own training I have watched most 
 interesting changes as a result of breathing 
 exercises alone, and the extent to which locally 
 directed exercises have improved forms that 
 were considered hopeless would not be believed 
 save by observation. 
 
 People suffer a great deal from creduility in 
 following this and that random prescription 
 about air and exercise without stopping to 
 study out the natural bearings of the case. In 
 just the same manner as they take up violent 
 and unnatural exercises in order to accomplish 
 what much milder forms might give them, they 
 take sudden and radical means of improving 
 their diet and getting fresh air. Probably the 
 feeling with regard to hard exercise is that it 
 will get them strong in a hurry — a chance that 
 precisely suits the American plan of existence. 
 The suddenly rich American in the west, Avho 
 bought a whole hotel just to get a sleeping 
 place for one night, was the kind of man who 
 might plank down a roll of bills and say to 
 
144 THE CHECKLEY SYSTEM. 
 
 some trainer, ''See here, I want to be made a 
 full-fledged athlete by to-morrow noon !" The 
 thing- can't be done, of course. In the same 
 way people, who have been sleeping all their 
 lives with their bedroom window tightly closed, 
 hear of some remarkably healthy person w^ha 
 invariably opens the whole upper part of his 
 window at night. They hear it explained that 
 we must have absolutely pure air at night. 
 So and so almost sticks his head out of the 
 window w^hen he sleeps and wakes up with 
 icicles in his beard. Presto ! the hearers pull 
 down their windows half way, determined to- 
 get this remarkable exhilaration at once.. 
 They have not been breathing ice cold outer 
 air all day, but it must be a good thing, for sa 
 and so is in such remarkable vigor ! The 
 result, of course, is a very bad cold in the 
 head if not something worse. Nature refuses 
 to tolerate such surprises. Again, the rough 
 and tumble of a Russian bath to a person not 
 in condition for the ordeal, may mean a whole 
 season of neuralgia. A person with delicate 
 ears should never take the cold plunge after 
 steam without using cotton to prevent shock ta 
 
SOME HINTS AND SUGGESTIONS. I45 
 
 the delicate system of those organs. As for 
 dieting, that is too long a story to take up 
 here. It seems very easy to persuade people 
 that every thing they eat is poison to their 
 particular stomach, and the credulous suffer 
 many a hungry pang in following out a scheme 
 suggested by the last friend they spoke to on 
 the subject. Everything but exercise is tried 
 in the effort to cure a sluggish stomach. There 
 are periodical efforts on the part of the human 
 family to ''get back to nature," as they call it. 
 Getting back to nature seems to mean going 
 to extremes. The hermit tries going barefoot 
 and living on apples and barley. Animals 
 have no artificial covering, and men frequently 
 make spasmodic efforts to get rid of clothes. 
 They get the influenza, but hold fast to the 
 theory. The vegetarians, and water-curists, 
 and all the other theorists — many of them with 
 excellently founded ideas — too often get back 
 to nature by quarreling w^ith their own state. 
 Few people try getting back to our nature in- 
 stead of some abstract kind of animal nature. 
 We are what we are, and every system of train- 
 ing must begin with us as we are before it can 
 
146 THE CHECKLEY SYSTEM. 
 
 make us anything better. My own plan 
 attempts, at least, to build up the human sys- 
 tem on the basis of what it already is, and, by 
 making the best of what the system already is, 
 instead of ignoring its limitations, to build up 
 something more enduring. 
 
 A cheerful fact is, that nobody need con- 
 sider himself unfit for training. I was born a 
 weakling. Nobody thought I was really worth 
 rearing. To-day I can lift three men, each 
 weighing one hundred and fifty pounds, and 
 trot with them for a hundred yards. If I had 
 not been born a weakling my family would 
 never have taken the trouble to make me, and 
 I would never have taken the trouble to make 
 myself, physically what I am. If Demosthenes 
 had not been a stammerer he might never have 
 made himself the greatest orator of Greece. If 
 you are weak to-day let your resentment of the 
 fact give you the mental strength to make 
 yourself physically sound and strong. If you 
 are what you are, it is scarcely an exaggera- 
 tion to say that you can become what you 
 wish to be. 
 
SOME HINTS AND SUGGESTIONS. 147 
 
 The repugnance to exercise arising from 
 mental fatigue, or long inaction, is something 
 that must be carefully fought. What is often 
 mistaken for physical fatigue is nothing of the 
 kind, but rather an opposite effect, the numb 
 pain of inactivity. It will frequently be found 
 diifficult in a person of confining pursuits to 
 arise from this state and enter upon even sim- 
 ple bodily exercise. But the inclination to sink 
 into lassitude must be stubbornly fought 
 against. The weariness is of the head and only 
 of the body by reflex action. Once aroused 
 from this condition a person who starts his 
 blood at a quicker pace feels greatly stimulated. 
 The body becomes alive again, and all the 
 functions of the body and mind give a sense of 
 enjoyment. No magic ever worked more agree- 
 able results than the quickened action of the 
 blood. The body becomes warmer, and with in- 
 creased warmth comes increased strength, cour- 
 age and perception. The machinery of the brain 
 turns out more ideas to the minute under a 
 quick pulse than under a slow one. This 
 relationship of a quickened circulation to the 
 powers of the brain is, perhaps, frequently over- 
 
148 THE CHECKLEY SYSTEM. 
 
 looked. Writers can always take advantage 
 of blood influence by introducing exercise 
 when the brain force grows weak. In pro- 
 longed mental effort recesses filled with good 
 general exercise, that starts the entire blood 
 system, will always be a better method of 
 alleviating the tension and tiding over the dan- 
 gerous places than the use of any kind of liquid 
 stimulant. When stimulants aid they aid by 
 giving heat and artificial activity to the circula- 
 tion. Exercise will supply heat in the safest 
 manner and leave no drafts to make good on 
 the bank account of strength. Stimulants are 
 borrowed heat. Exercise is earned heat. 
 
 Some pertinent remarks on ventilation and 
 clothing by that sagacious and wholesome 
 writer. Dr. Felix L. Oswald, may be quoted 
 here : '^As houses have been called exterior 
 garments, a heavy suit of clothes might be 
 called a portable house — a protective barrier 
 between the skin and the cold air ; but in warni 
 weather the most effectual device for diminish- 
 ing the benefit of out-door exercise. Between 
 May and October man has to wear clothes 
 
SOME HINTS AND SUGGESTIONS. I49 
 
 enough to keep the flies and gnats from troub- 
 ling him : a pair of linen trousers, a shirt and a 
 light neckerchief — whatsoever is more than 
 these is of evil. The best head-dress for summer 
 is our natural hair ; the next best is a light 
 straw hat, with a perforated crown. Hats and 
 caps, as protection from the vicissitudes of the 
 atmosphere, are a comparatively recent inven- 
 tion. The Syrians, Greeks, Romans, Normans 
 and Visigoths wore helmets in war, but went 
 uncovered in time of peace in the coldest and 
 most stormy seasons ; the Gauls and Egyptians 
 always went bare-headed, even in battle, and 
 a hundred years after the conquest of Egypt by 
 Cambyses (b. C. 525), the sands of Pelusium 
 still covered the well-preserved skulls of the 
 native warriors, while those of the turbaned 
 Persians had crumbled to the jaw-bones. The 
 Emperor Hadrian traveled bareheaded from the 
 icy Alps to the borders of Mesopotamia ; the 
 founders of several monastic orders interdicted 
 all coverings for the head ; during the reign of 
 Henry VHI. boys and young men generally 
 went with the head bare, and to the preserva- 
 tion of this old Saxon custom Sir John Sinclair 
 
150 THE CHECKLEY SYSTEM. 
 
 ascribes the remarkable health of the orphans 
 of the Queen's Hospital. The human skull is 
 naturally better protected than that of any- 
 other warm-blooded animal, so that there 
 seems little need of adding an artificial cover- 
 ing ; and, as Dr. Adair observes, the most 
 neglected children, street Arabs and young 
 gypsies, are least liable to disease, chiefly be- 
 cause they are not guarded from the access of 
 fresh air by too many garments. It is also 
 well known that baldness is the effect of effem- 
 inate habits as often as of dissipation ; and yet 
 there are plenty who think it highly dangerous 
 to let a boy go out bareheaded even in May or 
 September. The trouble is, that so many of 
 our latter-day health codes are framed by men 
 who mistake the exigencies of their own de- 
 crepitude for the normal condition of mankind. 
 Thousands of North American mothers get 
 their hygiene oracles from the household notes 
 of some orthodox weekly, where the Rev. Fal- 
 staff Tartuffe assures them — from personal ex- 
 perience — that raw apples are indigestible, and 
 that rheumatism can be prevented only by 
 night-caps and woolen undershirts." 
 
SOME HINTS AND SUGGESTIONS. l^t 
 
 The same wholesome writer expresses a 
 sentiment with which I fully agree and cannot 
 forbear to quote : " What a stimulous it would 
 give to manly sports and manly virtues, nay, 
 to the physical regeneration of the human 
 race," says Dr. Oswald, speaking of the Turn- 
 bund and organized sports, ''if we could make 
 their yearly assembly a national festival ! The 
 river-meadows of Chattanooga, on the moun- 
 tain amphitheatre near Huntsville, Alabama, 
 would make a first-class Olympia, and our 
 Indian summer would be a ready made 
 *w^eather-truce,' without an expensive burnt 
 offering to the sun. Olives, it is true, do not 
 flourish on our soil ; our mercenary souls need 
 other inducements ; but the rent of reserved 
 seats and camp tents would enable us to gild 
 the crowns of the several victors. Imagine the 
 athletes of every village training for the prizes 
 ■ — thousands of boy-topers turning gymnasts, 
 ward delegates running for something besides 
 office, and the Young Men's Christian Asso- 
 ciation seeking paradise on this side of the 
 grave !" 
 
152 THE CHECKLEY SYSTEM. 
 
 Physical health must, indeed, become some- 
 thing more than a mere fad before our race 
 can do itself justice in the eternal struggle for 
 higher ideals. It is only pedantic cowardice 
 that says we are physically going backward ; 
 but it is true wisdom to acknowledge the 
 danger of allowing modern ignorance of the 
 human body to long continue its dangerous 
 effects. 
 
H. H. H. 
 

 
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