vJ-X\lJ.lA OL>rr-v/^-v. cx^-vJ
 
 WARMAN'S 
 
 PHYSICAL TRAINING 
 
 OR 
 
 THE CARE OF THE BODY. 
 
 BY 
 
 E. B.jWARMAN, A M., CHICAGO, ILL. 
 
 MJTHOR OF PRINCIPLES OF PRONUNCIATION IN WOR 
 CESTER'S DICTIONARY. PRACTICAL ORTHOEPY AND 
 CRITIQUE. PRINCIPLES OF READING, RECIT- 
 ING AND IMPERSONATING. 
 
 FOURTH EDITION, REVISED AND ENLARGED. 
 
 "Obedience is better than sacrifice. 
 
 CHICAGO, NEW YOKK, 1'HlLADEI.rHI A AM) LONDON, KNU. : 
 
 PUBLISHED BY A. G. SPALDING A; BROS. 
 1890.
 
 COPYRIGHT 1885, BY E. B. WARMAN. 
 COPYRIGHT 1889, BY E. B. WARMAN.
 
 PUBLISHERS' NOTICE. 
 
 Prof. Warman nas been eminently successful in all 
 parts of the country in teaching his most valuable of 
 all systems of PHYSICAL TRAINING for the SYMMETRI- 
 CAL DEVELOPMENT of the body. 
 
 This manual is the result of years of experience in 
 the school-room and upon the rostrum; hence we take 
 pleasure in introducing it to the public as the most 
 PRACTICAL work of the kind extant. It is especially 
 adapted to the needs of schools, colleges, etc. 
 Respectfully, 
 
 A. G. SPALUING & BROS.
 
 AUTHOR'S PREFACE TO THE FOURTH 
 EDITION. 
 
 REVISED AND ENLARGED. 
 
 Not long since, upon the literary sea, we launched 
 a little barque. It was so small that, among the 
 myriad of others, we knew not if notice would be 
 taken of it, but sent it forth to meet its fate. We did 
 not predict for it a voyage upon an unruffled sea; 
 hence we built it of seasoned timber gathered from 
 our ripened experience. We fashioned it 
 
 " Staunch and strong, a goodly vessel 
 
 That will laugh at all disaster. 
 
 And with wave and wkirlwind wrestle." 
 
 True, the little craft was not wholly original, for 
 others had been built; but the design and the arrange- 
 ment of the apartments were the result of our own 
 handiwork, growing out of the knowledge of the 
 great need of 
 
 PRACTICAL PHYSICAL TRAINING IN THE SCHOOLS 
 AND COLLEGES. 
 
 We have met the demand, and from the various 
 ports Colleges, Seminaries, Schools, Homes, etc., 
 the little barque has returned, having had a most 
 successful voyage. 
 
 We are now importuned to rebuild and enlarge 
 our former structure. We have complied with the 
 request, having greatly improved every department; 
 and we vouchsafe health and happiness to all who 
 embark with us, and follow our directions.
 
 PUBLISHER S PREFACE. 
 
 APARTMENT No. i contains many timely sugges- 
 tions as to 
 
 THE CARE OF THE BODY. 
 
 By living in accordance therewith not only will many 
 years be added to one's life, but life will be added to 
 one's years. 
 
 APARTMENT No. 2 has been arranged with a view 
 to school-room conveniences, and /'^conveniences. 
 We furnish therein our 
 
 SYSTEM OF EXERCISES WITHOUT APPARATUS. 
 
 These, with few exceptions, can be taken in very 
 small space even for classes. 
 
 APARTMENT No. 3 has also been arranged with 
 a special view to class exercise in limited quarters. 
 These can be given by children in school, while 
 standing by the desk. In this apartment will be 
 found our thorough, complete and practical 
 
 SYSTEM OF DUMB-BELL EXERCISES. 
 
 These have been especially prepared for the 
 strengthening and developing of the entire body. 
 
 APARTMENT No. 4 presents, in the most concise 
 manner, as the result of years of labor in this field of 
 physical training, our 
 
 SYSTEM OF INDIAN-CLUB SWINGING. 
 
 Believing, as we do, in thoroughness, we Have 
 prescribed a system for the mastery of one club, ere 
 the attempt is made to control two. 
 
 Without further ceremony, we launch the new 
 barque with its rich cargo, trusting it will fully 
 serve its mission. Bon voyage. 
 
 E. B. \VARMAN. 
 
 Chicago, III., April 29/7?, 1889.
 
 INDEX TO CONTENTS. 
 
 PAGE 
 
 The Care of the Body 1 1 
 
 Physical Training for Schools, etc 15 
 
 Whiskey 17 
 
 Tobacco Chewing and Smoking 18 
 
 To Secure Longevity 31 
 
 Degeneracy of Man 36 
 
 General Rules of Health 39 
 
 Fresh Air 42 
 
 Correct Breathing 43 
 
 Bathing . . 45 
 
 Catarrh 46 
 
 The Throat 47 
 
 The Care of the Feet 48 
 
 The Color of the Clothing 50 
 
 Magnetism 52 
 
 Sleeping at Will 55 
 
 Belt and Corset 60 
 
 Symmetrical Development 64 
 
 Exercises without Apparatus 67 
 
 The Lungs 63 
 
 The Chest 69 
 
 The Shoulders 70 
 
 '* The Fingers 71 
 
 The Wrists 72 
 
 The Elbows 76 
 
 The Shoulders 78 
 
 The Neck 80 
 
 The Waist 84 
 
 The Hips 87 
 
 T he Knee 89 
 
 The Ankle 91
 
 INDEX TO CONTENTS. 
 
 PAGE 
 Exercises without Apparatus Continued. 
 
 The Calf and Thigh 93 
 
 The Thighs 94 
 
 The Fore-arm , 95 
 
 The Chest 96 
 
 Physiological Charts 98 
 
 Key to Figures of Muscular System 100 
 
 Dumb- Bell Exercises i >2 
 
 Indian-Club Swinging (one club) 121 
 
 Inward, Right 124 
 
 Outward, Right 1 2 s 
 
 Outward, Left 126 
 
 Inward, Left. 127 
 
 Poise and Drop, Left 1 28 
 
 Poise and Drop, Right 1 29 
 
 Outward Right Outward Left 1 30 
 
 Large Wheel Right to Left 131 
 
 Large Wheel Left to Right 132 
 
 Small Wheel Right to Left 133 
 
 Small Wheel Left to Right .... 134 
 
 Poise, Drop and Inward, Right. ... 135 
 
 Poise, Drop and Inward, Left 136 
 
 Drop and Inward, Right and Left. . . . 137 
 
 Small Side-Circles, Right 1315 
 
 Large Side-Circles, Right 139 
 
 Large Side-Circles, Right (Reverse) 140 
 
 Small, Large, Diagonal, Large, Right 141 
 
 Small Side-Circles, Left 142 
 
 Large Side-Circles, Left 143 
 
 Large Side-Circles, Left (Reverse) 144 
 
 Small, Large, Diagonal, Large, Left 145 
 
 Chin-Knocker, Right 146 
 
 Chin-Knocker, Left 147 
 
 I ,ever, Right 148 
 
 Lever, Left .... 149 
 
 Inward and Forward, Left 150 
 
 Inward and Forward, Right 151
 
 INDEX TO CONTENTS. 
 
 PAGE 
 
 Indian-Club System (one club), Condensed for Cahing 152 
 
 Indian-Club Swinging (two clubs) 155 
 
 Point, Left and Right 1 56 
 
 Small Left and Large Right . . 157 
 
 Small Right and Large Left 1 58 
 
 Alternate 159 
 
 Backward Drop 160 
 
 Forward Drop 161 
 
 Outward Left and Backward Drop Right 162 
 
 Alternating Outward 163 
 
 Alternating Inward 164 
 
 Double Small Circles 165 
 
 Left, Right, Both 166 
 
 The Windmill 167 
 
 Forward and Inward, Left Side i6S 
 
 Forward and Inward, Right Side 169 
 
 Alternating 1 70 
 
 Right, Left, Right, Left, Front, Front 171 
 
 Small Side-Circles 172 
 
 Double Inward \ 73 
 
 Double S weqis 1 74 
 
 Sides, Inward, Sweeps 175 
 
 Small Sides, Left and Right 176 
 
 Small Sides, Alternate Right 177 
 
 Small Sides, Reverse, Right 178 
 
 Out, In, Out, Under, Toss, Left i 79 
 
 Right Horizontal iSo 
 
 Left I lorizontal .. i rf i 
 
 Check 182 
 
 Shoulder Brace __ 183 
 
 Full Arm, Reverse 184 
 
 "Windmill and Alternate. . . 185 
 
 The Finish 186 
 
 Taking the Clubs Artistically 187 
 
 Indian-Club Swings (two clubs), Condensed for Calling iS3
 
 " If any man defile the temple of God, him shall God destroy, 
 for the temple of God is holy, which temple ye are" 
 
 PHYSICAL TRAINING; 
 
 OR, 
 
 THE GARE 0F THE B0DY. 
 
 BY 
 
 E. B. WARMAN, A.M. 
 
 CHICAGO, ILL. 
 
 ' ' Holier than any temple of wood or stone, consecrated to 
 divine right and divine purposes, is the human body." 
 
 We are aware that in a measure all that is good has 
 been said before; all that is noble has been thought 
 before; but is there less need of re-saying the good, or 
 re-thinking the noble? We are also aware that vol- 
 umes have been written on the subject of physical 
 training, yet we fail to see a proportionate amount of 
 benefit resulting therefrom. We naturally ask our- 
 selves, Why is this? 
 
 Trusting that we may not seem presumptuous, we 
 shall undertake to solve this problem. It arises from 
 one of two causes; either that the various modes of
 
 12 PHYSICAL TRAINING. 
 
 exercises have not been placed before the public in a 
 way to make them practical as well as pleasurable, or 
 that such modes as have been given have been abused 
 by unwisely using them, thereby causing the public to 
 become prejudiced against anything that pertains to 
 manly sports. 
 
 There is not an art, science or religion extant that 
 cannot be abused; should we then condemn them all, 
 or should we not, rather, as representatives of such 
 a calling, do all in our power to exalt the true ideal, 
 and thus establish our forces against the enemy of 
 that which is high and grand and ennobling? 
 
 We wish to define our position at the very outset 
 by answering the question to what end should phys- 
 ical training be taught ? Health should be the pri- 
 mary object. You have it ? Then exercise to keep 
 it. The end or aim of training in physical exercise 
 should not be with a view to muscular development 
 only. 
 
 The secondary object of physical training should be 
 symmetrical development and graceful carriage of the 
 body. No teacher should lay claim to proficiency, 
 and no book to completeness that* disregards this 
 theory. We find, even among gymnasts, a great deal of 
 abnormal development. 
 
 Did you ever ask a man to show his muscle ? You 
 did ? What muscle ? You did not specify any par- 
 ticular one, yet you asked him in the singular, indi- 
 cating thereby that he has but one. Nine hundred 
 and ninety-nine men out of every thousand will at 
 once put up the arm and show you the biceps. Is it a
 
 PHYSICAL TRAINING. 13 
 
 criterion of strength ? Not by any means, not even of 
 the arm for all purposes. It is often an indication of 
 weakness somewhere else, especially if over-developed. 
 It is a test of strength in pulling or lifting. Such a 
 development will not materially aid one in striking a 
 powerful blow, for the triceps (which is used in strik- 
 ing or pushing) may have been neglected. To satisfy 
 yourself concerning the development of these muscles, 
 push against some solid substance with your right 
 arm, the palm of the hand resting against the object ; 
 then feel the upper portion of your arm, back and 
 front, with the left hand, and you will readily perceive 
 that the forepart of the upper arm (biceps) shows no 
 special development, while the back part (triceps) is 
 quite solid. Reverse the exercise by pulling a heavy 
 object toward you, or raising a heavy weight from the 
 floor by bending your arm at the elbow, and you will 
 at once feel (by using the left hand), that the muscle 
 of the fore part of the upper arm (biceps) immedi- 
 ately rounds and fills out, while the back part (triceps) 
 becomes nearly level. 
 
 An expert rower should be an expert boxer, and 
 thus equalize the development and consequent 
 strength of his arm. What ! Is boxing manly ? Yes, 
 when a man boxes. Anything that a man does is 
 manly ; anything that a woman does is womanly. 
 Next to God Himself there is nothing grander than a 
 manly man and a womanly woman. There are many 
 who regard boxing as brutal It is, when you make it 
 so. So is rifle practice ; so is saber exercise ; so is 
 anything that may be abused. Because you are an ex-
 
 14 PHYSICAL TRAINING. 
 
 pert with the gloves, there is no more danger of you 
 entering the prize ring, or developing a disposition to 
 pommel everybody, than being an expert with the rifle 
 or saber will develop a desire to go around and shoot 
 or slice up your neighbor. Apropos to this we state 
 the familiar quotation: "It is glorious to possess a 
 giant's strength, but it is cowardly to use it as a giant." 
 
 Let the poor, hollow-ehested, bad livered, dyspeptic 
 grumbler agaittst manly sports, come out of his little 
 den, doff his coat and vest, breathe freely, purely and 
 deeply of the fresh air that the Almighty has so freely 
 and so plentifully given; then let him take up a pair 
 of Indian-clubs, or hurl the ball, or pitch the quoit, or 
 poise the rifle, or use the dumb-bells, or tug at the 
 oar, and he will go back to that self-same der. and 
 acknowledge to the world, through the silent but pow- 
 erful medium of the pen, that he was wrong in attack- 
 ing the thing itself when his blows should have been 
 leveled at its misapplication or abuse. We exclaim 
 with Dr. Foss: "Let these things be done with the 
 distinct recognition that we have a higher nature, and 
 in such a manner and measure as to do no harm to 
 what is best and noblest in this loftier realm." 
 
 We have spoken of health of body and carriage of 
 body as distinct aims of physical training; but we 
 must not stop there, for it is threefold in its mission; 
 it will give us what Jiie old Latin poet prayed for 
 "A sound mind in a sound body." Many of our col- 
 leges are supplied with a gymnasium, which too often 
 proves a detriment, from the fact that so many of them 
 are without a competent teacher, the lack of which
 
 PHYSICAL TRAINING. 1 5 
 
 compels the pupil to choose his own exercises, as well 
 as the manner of taking them; consequently he will 
 either overdo in the first few weeks and then cease al- 
 together, or will resume Only spasmodically, both of 
 which are hurtful. Possibly he may continue daily, 
 but in the absence of an instructor he will take only 
 such exercies as are the most pleasurable to him, 
 thereby developing one set of muscles at the expense 
 of others. All these things need special care. Any 
 exercise, to produce lasting and beneficial results, 
 shoulcf be regular, but never violent. Many persons act 
 upon the supposition that physical exercise must be 
 fatiguing or exhausting, in order to be strengthening ; 
 such exercises are instead, debilitating. 
 
 ^ PHYSICAL TRAINING FOR SCHOOLS, ETC. 
 
 We would prescribe a course of physical training 
 that should be obligatory as a part of the curriculum 
 of every school, college and seminary. The teacher, 
 be it he or she it is no longer a question of sex but 
 of gumption should be genius enough to enthuse the 
 pupils so that the exercise will not be looked upon as 
 irksome, but as a pleasure. But it may be argued 
 that the majority of colleges do not have, nor can they 
 afford, a first-class gymnasium. No first-class college 
 can well afford to be without one, or at least some 
 good form of every-day gymnastic exercise. It is 
 also considered that the exercise is not becoming to a 
 lady. It is, if she provides herself with a becoming 
 costume. 
 
 The demands of the physical are in every way
 
 l6 PHYSICAL TRAINING. 
 
 equal to the demands of the mental. Exercise of any 
 kind to be beneficial, should be general. If too much 
 attention is given to the physical development and 
 the mental is neglected, tli brain will become corre- 
 spondingly weak in its functions. The same rule ap- 
 plies to excessive mental development, drawing the 
 much needed blood of the body to supply the brain. 
 Brain work is much more exhaustive than hand work. 
 Dr. W. W. Hall very aptly puts it thus: "The farmer 
 can work from morning until night from one week's 
 end to the other, and thrive upon it; the brain worker 
 cannot profitably spend more than six hours out of the 
 twenty-four. The most successful and voluminous 
 literary men of our time, who maintain their vigor to 
 a good age, do not spend more than four or five hours 
 at their desk, having found that that was the limit of 
 their endurance and pleasurable labor." 
 
 The body, also, needs the utmost care, as it is the 
 sacred temple for the indwelling of the soul. Do our 
 young men and young ladies so regard it when, as it 
 is termed, they are "getting an education" ? An edu- 
 cation of what ? Simply of the mind, while the body is 
 so neglected that processes are going on which are 
 sapping the very life from the foundation of that 
 mind. How many weak, debilitated, half-alive men 
 and women are knocking at the doors of our halls of 
 learning and asking admittance. Jt were just as rea- 
 sonable to adorn a tumble-down shanty with a man- 
 sard roof, as a physical wreck with an accomplished 
 education. 
 
 Stand before any institution of learning and watch
 
 PHYSICAL TRAINING. 17 
 
 the young men as they emerge from the building and 
 pass down the street. You will find scores of them 
 with whom the head seems running away with the 
 body, not because the head is so large, but because 
 the body is so small. If you want a fair representa- 
 tive of the average student who neglects physical cu'- 
 ture, just put a large round doughnut on a hairpin. 
 
 WHISKEY. 
 
 Do the young men of our day realize the value of 
 the human system when they put that thief in their 
 mouth which steals away their brains ? It attacks the 
 very citadel, and when the brain is stupefied, what can 
 they expect of the body ? How well Shakespeare 
 understood this when he put these words in the mouth 
 of Lady Macbeth : 
 
 " His two chamberlains will I with wine and wassail so conyince, 
 That memory, the warder of the brain, shall be a fume, 
 And the receipt of reason, a limbeck only ! " 
 
 Yet, in the face of our attack on whiskey, we have no 
 hesitancy in saying : "Whiskey is the best thing in the 
 world for a man when he is dead! It \\\\\ preserve 
 him. But it is the worst thing in the world for pre- 
 serving a man when he is living." So says Dr. 
 Guthrie. 
 
 If you want to keep a dead man, put him in whiskey ; 
 if you want to kill a man, put whiskey in him. It was 
 undoubtedly, a good thing for preserving the dead 
 admiral when they put him in a rum-puncheon, but it 
 was a bad thing for the sailors when they tapped the
 
 I 8 PHYSICAL TRAINING. 
 
 cask and drank the liquor, until they left the admiral, 
 as he had never left the ship, high and dry. 
 
 While we are speaking of those things which ruin 
 our beautiful temples, we would like to say a word 
 that would plead like "angels, trumpet-tongued, 
 against the deep damnation " of the most pernicious 
 and filthy habit of 
 
 TOBACCO CHEWING AND SMOKING. 
 
 The liquor question has been so ably handled by 
 competent writers, and the tobacco question so little 
 discussed, comparatively, that we prefer to devote 
 more time and space to the latter. The results of 
 liquor are so generally understood, and its evils so 
 widely known, and its horrible consequences shunned 
 by all lovers of peace and harmony; while the slaves 
 of tobacco, with their pernicious habits, find their way 
 in nearly every family of our land. Too little is 
 actually known of the terrible results arising from this 
 evil; though ignorance is no excuse for the violation 
 of a law. 
 
 The filthy spittoon cuspidore is too refined should 
 take its place by the side of the whiskey jug, /. <-., it 
 should have no home in a refined or Christian family. 
 
 We like to say all the good we can of everything ; 
 so we can truthfully say there is nothing better than 
 tobacco for removing insects from plants. Just take 
 that pound which was bought to put in the mouth and 
 put it in three pints of boiling water, and by pouring 
 it on the plants it will destroy the insects instead of 
 killing the man ; or, if the habitual tobacco user does
 
 PHYSICAL TRAINING. 19 
 
 not want to waste the tobacco, let him take a good hot 
 water bath, and the water will be sufficiently perme- 
 ated with the tobacco poison from his system to do its 
 deadly work on the insects. 
 
 What effect has tobacco upon this system of ours, 
 which we should study to preserve in all its beauty 
 and strength? Allow us to mention but a few (?) of 
 the evils: Headache over the eyes; nervous head- 
 ache, with sickness of the stomach; deafness; partial 
 blindness; running of the eyes; cancer of the lips; con- 
 sumption, preceded for years by a cough; asthma; dys- 
 pepsia; palpitation of the heart; paralysis of the upper 
 part of the body ; neuralgia, especially of the face, 
 head and neck; swelling of the gums and rotting of 
 the teeth; enfeeblement of the lymphatics; enlarge- 
 ment of the glands of the face and neck, making the 
 chewer thick about the cheeks and lips; lethargy; 
 morbid appetite for spirituous liquors; morbid appetite 
 for highly flavored food; indistinct taste; indistinct 
 smell; imperfect sense of touch; obtuseness of the 
 moral sense; uncleanness of person; stentorian or 
 snoring sleep; a sense of dullness and of great debility 
 when first waking from sleep until one has had a chew 
 or smoke; confirmed and incurable disease, and pre- 
 mature death. 
 
 We wish to call your attention to some quotations 
 from a discourse delivered at Island Park assembly 
 July 23, 1885, by the Rev. George L. Curtis, M. D., 
 I). D. of Seymour, Indiana : 
 
 " The chemical elements of tobacco are decidedly 
 poisonous to the human system, for which there are
 
 2O PHYSICAL TRAINlnG. 
 
 no known antidotes. The first element is a volatile 
 oil or fat, obtained by distilling the smoke of tobacco. 
 It has the odor of tobacco, and when inhaled pro- 
 duces the same sensations as smoke. When applied 
 to the nose its pungency causes vomiting, taken inter- 
 nally it produces giddiness, nausea, and a staggering 
 walk ; it is poison. 
 
 "The second element is a volatile alkali, called 
 nicotine ; // is a deadly poison, next in rank to prussic 
 acid. One drop is sufficient to kill a dog, if placed on 
 his tongue. One drop, evaporated in a room holding 
 two hundred people, is so penetrating that it will 
 drive them out in a few moments. 
 
 " The third element is an empyreumatic oil, obtained 
 also by heat. A drop of this poison placed on the 
 tongue of a cat will cause horrible agony, convulsions 
 and death, in from two to four minutes. 
 
 " These three chemical substances are all developed 
 in burning tobacco, either in smoking a cigar or pipe. 
 In the residuum of a pipe long used they exist in a 
 dark-brown or tanny mass of offensive matter. 
 
 " If you take a mouthful of tobacco smoke, and 
 expel it through a clean white handkerchief, you will see 
 when it passes the fabric that it makes a black spot. 
 Examine this black matter under a microscope of five 
 hundred diameters, and you will see the crystals of 
 nicotine, the oil globules and the acid. These enter 
 the mouth with the smoke, and some of it is absorbed 
 directly, and other portions of it after a time, and so 
 they enter the circulating system. 
 
 " The manner in which tobacco is used is not in
 
 PHYSICAL TRAINING. 21 
 
 harmony with any of the laws of our being, or our 
 health. Chewing, and then expectorating, is contrary 
 to the use designed in the making of our tongue, 
 teeth, lips and palate. It was never intended that we 
 should chew substances and expectorate them. Deglu- 
 tition was designed to follow chewing, but to swallow 
 tobacco is dangerous. Man is the only spitting ani- 
 mal known except the cat, and it does not spit until it 
 is mad. Smoking, develops the chemical principles of 
 tobacco, all of which are rank poisons and extremely 
 dangerous. In smoking, the heat passes down too 
 rapidly and causes changes which cannot be met by 
 any anti-poisons. It turns the mouth, out of which 
 ought to come blessings, into a chemical shop, where 
 vile things are compounded. 
 
 " The physiological effects of tobacco are destruc- 
 tive of health and life. In chewing tobacco, the sali- 
 vary glands are stimulated to undue activity. In 
 health, these glands secrete an average of three pounds 
 every twenty-four hours ; when one is chewing tobacco 
 he secretes from eleven to thirteen pounds every 
 twenty-four hours. You can calculate how long it 
 would take a man to spit himself away." 
 
 A man who expectorates that filthy tobacco juice 
 must not expect to rate among the cultured and 
 refined. 
 
 " In chewing tobacco the glands become enlarged; 
 the microscope shows the substance congested, 
 hardened and thickened, and the orifices hardened 
 and enlarged by such constant stimulation. 
 
 " Give an expert microscopist a section of the
 
 22 PHYSICAL TRAINING 
 
 parotid gland, and he will tell you whether that person 
 was a tobacco chewer or not. Chewing, brings some 
 of the poisons into the system by the absorbing ves- 
 sels of the mouth and throat. These injuriously 
 affect both the circulating and nervous system. 
 
 " A cigar, wet, and laid on the stomach of a child, 
 will produce sickness, for the skin absorbs the poison 
 of the tobacco. In smoking, the three poisons alluded 
 to are developed. In an old pipe, used three months, 
 the residue in the bowl is a compound of all these 
 active poisons. 
 
 " In Ohio, a little girl fell against the stove and 
 burned her lip. The burn did not heal so rapidly as 
 her grandmother thought desirable, so the grand- 
 mother, a great smoker called the little granddaugh- 
 ter to her, and, running her finger around in the bowl 
 of the pipe, took the black tobacco juice and rubbed 
 on the little girl's sore lip. In a few minutes the child 
 was in violent convulsions, and in twelve hours died. 
 The old pipe killed her. 
 
 " Tobacco also affects the heart. It causes par- 
 alysis and intermittence of pulse beats. A doctor in 
 New Hampshire was consulted by the mother of a 
 girl four years old, who was affected with a severe 
 eruption on the face. The mother was anxious, from 
 having heard stories of its effiicacy in other cases, to 
 make an application of tobacco. The physician, 
 however, advised the contrary and left, to visit a sick 
 neighbor. While prescribing for the latter, he was 
 called back in haste to the child, whom he found 
 senseless and motionless on the floor. The mother
 
 PHYSICAL TRAINING. 23 
 
 informed him that, being still persuaded that tobacco 
 would be beneficial, she had, after he retired, taken 
 some from the bowl of a pipe and rubbed it on the 
 child's face. The child set out to walk across the 
 room immediately after the application, but had not 
 gone half way before she fell in the condition in which 
 he found her. The physician worked an hour, resort- 
 ing to various means for resuscitating the child, the 
 pulse occasionally reviving and then dying away 
 agaiiT, until finally animation was restored. For years 
 afterward the child was subject to alarming nervous 
 symptoms, and is now puny and feeble. Her consti- 
 tution previous to the experiment was good, but the 
 shock upon the nervous system was so severe thaf she 
 never recovered, and probably never will. 
 
 " Now a word as to the effect of tobacco on the 
 brain worker. Men cannot be as good students who 
 use tobacco as those who abstain. In the Medical 
 College of Indiana for 1883 and 1884, the students 
 who wholly abstained from tobacco stood, in final ex- 
 amination, at 87. 33, while those who smoked, or chewed 
 and smoked, stood at 80.14. Dr. Dio Lewis made the 
 statement that ' not a man addicted to the use of 
 tobacco has taken the honors in Harvard College for 
 the past fifty years, though five out of every six stu- 
 dents use the weed.' 
 
 " Many years ago, the Council of Berne, in Switzer- 
 land, recognized the principle that 'tobacco is a deadly 
 foe to mind development,' and they at once issued an 
 edict prohibiting the use of tobacco to youths under 
 fifteen years of age.
 
 24 PHYSICAL TRAINING. 
 
 " The French Minister of Public Instruction, after 
 classifying the pupils into smokers and non-smokers, 
 finding the latter to be the better students, contem- 
 plated the prohibition of the use of tobacco in all the 
 colleges of France." 
 
 We anticipate the question in reference to the harm- 
 less (?) cigarette. If you have any pride at all in 
 regard to the body; if you wish to retain the home of 
 the soul as a fit dwelling place thereof; if you have 
 any ambition, any of you young men, to become ath- 
 letes, listen to the words of Mr. J. M. Laflin, a New 
 York athlete, when interviewed by a New York Sun 
 reporter, touching the subject. He replied: "There 
 is no engine of destruction known to humanity to-day 
 doing more damage than the popular cigarette." 
 
 We have no doubt that there may be those who 
 claim to have used tobacco, in some form or other, 
 many years, and have not experienced any serious 
 results. We know of a man who lived to be over one 
 hundred years old, and had used it all his life, and that 
 to excess. He lived, but he transmitted the poison to 
 his entire family of children, all of whom died at an 
 early age. We might say, "Poor man! we pity your 
 weakness;' 1 but we extend our sympathy in another 
 direction and say, "Poor wife! we admire your 
 strength" 
 
 It is wonderful how much this system of ours will 
 endure before it yields to the inevitable. Let no 
 young man take the example, just given, as a criterion. 
 
 It should be reason enough for abandoning the use 
 of tobacco that it produces such a foul breath and
 
 PHVSICAL TRAINING. 25 
 
 such filthy habits. Can we find nothing in the Script- 
 ures concerning it? Yes, and he who uses the weed, 
 especially to excess, may take consolation therefrom: 
 " Let him that is filthy be filthy still." 
 
 The odor of the tobacco user's breath is abomi- 
 nable. Charles Lamb, in writing his " Farewell to 
 Tobacco," gives us the following: 
 
 " Stinking'st of the stinking kind, 
 Filth of th' mouth and fog of th' mind; 
 Africa that boasts her foyson 
 Breeds no such prodigious poison." 
 
 An expert will tell by the breath the character of 
 the materials passed down the throat or in the mouth. 
 There is an alcohol breath, a beer breath, a wine 
 breath, an opium breath, an onion and garlic breath, 
 and a tobacco breath. But the breath of onions and 
 garlic is the ambrosia of the night-blooming cereus, or 
 the balm of a thousand flowers, or the spicy odors of 
 Ceylon's isle, when compared with the tobacco user's 
 breath. 
 
 There was an old colored woman with whom some 
 one expostulated concerning her offensive breath, say- 
 ing: '' Mammy, your breath will disgust and frighten 
 away the angels." She happened to have the best of 
 it, however, for she quickly parried the blow by the 
 reply: " Bless you, honey, I specs to leave dis bref 
 behind when I goes to de angels." 
 
 Of all the men who need reforming, we would espe- 
 cially recommend for worthy consideration and for 
 the prayers of a Christian people, our ministers, our
 
 26 PHYSICAL TRAINING. 
 
 D.D.s, and our lecturers on temperance, who, in the 
 least degree, are addicted to the use of tobacco. No 
 man who is a moderate smoker has the right to preach 
 against moderate drinking. Any man, whatsoever his 
 station in life, who uses tobacco, forfeits his right and 
 weakens his power to raise his voice against tobacco's 
 companion. Alcohol and tobacco are twin demons. 
 Temperance men, you cannot cure a drunkard while 
 he is a slave to his pipe. Leading physicians claim 
 that one artificial appetite generates another. True, 
 every smoker and chewer of the filthy weed is not a 
 drinker of intoxicants, but instances are very rare 
 where the drunkard is not a slave to tobacco. As 
 Horace Greeley once remarked: " Show me a drunk- 
 ard who does not use tobacco, and I will show you a 
 white blackbird." But little good can a minister do 
 in preaching a gospel of purity and self-denial while 
 he indulges in the use of the filth. In a certain theo- 
 logical seminary in Chicago, among the instructors, 
 there are four out of seven, all D.D.s, who use tobacco. 
 These are the men who are teaching our young men, 
 by precept and example, to go forth and proclaim the 
 sweet, pure truths of_the gospel. Selah! ! 
 
 We know of a young man who applied to this sem- 
 inary for admission, but, on learning the fact just 
 stated, he was so shocked that he left at once and took 
 the course at another seminary in the same city; thus 
 being obliged to change his denominational prefer- 
 ence. For our part, we would not knowingly listen to 
 an expounder of the teachings of Christ when those 
 teachings came through such a dirty channel. We
 
 PHYSICAL TRAINING. 27 
 
 would prefer to worship under our own vine and fig- 
 tree. You will observe that we adopt the motto we 
 wo u 1 d have all men ad o pt ; v i z. , Feel not the public pulse 
 to see if it beats in unison with yours. God despises a 
 coward. As you would strike straight from the 
 shoulder, physically, so you should strike straight 
 morally. 
 
 After lecturing on this subject in a certain church 
 in Jowa, the pastor stepped forward, when the follow- 
 ing colloquy took place: 
 
 " Mr. Warman, I am pleased to have you express 
 yourself so freely and so forcibly on the care of the 
 body, but /would not dare to do it." 
 
 " Have we not spoken the truth?" 
 
 " Ay, every word is true as gospel." 
 
 " Then, my brother, is it not logical to conclude that 
 you dare not speak the truth ?" 
 
 " Ah, but my bread and butter would be at stake." 
 
 " Then, for God's sake, and for humanity's sake, 
 take the bread and let the butter go. We would 
 rather live on a dry crust and carry about with us the 
 sweet consciousness of being true to our convictions 
 than to live in clover, and have bread, butter and 
 honey." 
 
 It is not our desire to interfere with any one's lib- 
 erty, only to draw a line on that liberty. His lordship 
 may, at his own home, fill the house from cellar to 
 garret with fumes of the weed, and no one object, 
 unless it be his wife, and we would ask her if she 
 remembers when, in years agone, she said, u No, sir, 
 smoking Is not objectionable;" but we cannot under-
 
 28 PHYSICAL TRAINING. 
 
 stand how men can be so selfish, and lack so much of 
 the chivalric spirit for the fair sex that they will put 
 ladies to any amount of discomfort, and thus satisfy 
 their own selfish desires, by insisting upon the liberty 
 to smoke in public places. We rejoiced to read upon 
 a street car in Cincinnati the following order: " Smok- 
 ing is prohibited upon any part of any car of the Cin- 
 cinnati street-car lines." 
 
 If you will not count the cost as regards health and 
 morals, then give a moment's consideration to the sub- 
 ject financially, and see what an expensive luxury it is. 
 
 Three 5 -cent cigars daily for five years, with 6 per 
 cent, compound interest semi-annually, amounts to 
 
 Three 5-cent cigars daily for fifty years, with 6 per 
 cent, compound interest, semi-annually, amounts to 
 $16,236.37. When a man, at the age of seventy, has 
 saved the snug little sum of $16,000, and it is his mis- 
 fortune to lose it by fire, -how he mourns; but what of 
 the thousands of men around us who, from twenty to 
 seventy, have deliberately sat down and enjoyed seeing 
 the smoke of their $16,000. True, it was only a nickel 
 or a dime at a time. These are facts " stubborn 
 facts," and figures never lie except in election 
 returns. 
 
 The burning of the filthy weed is but a small item 
 when compared with the destruction of mind, body 
 and morals. In your school-rooms, in your churches, 
 in your offices, in your shops, in your public halls, in 
 your hotels, in your theological seminaries, ay, in 
 your pastor's study, we would have you hang up, in
 
 PHYSICAL TRAINING. 29 
 
 the most conspicuous place and made in the most 
 attractive manner, the motto found in first Corinthians, 
 third chapter and seventeenth verse. 
 
 Here is missionary work for the good sisters. They 
 need not go to foreign lands; in many cases they need 
 not go from the shelter of their own homes. 
 
 We fear you will begin to think you are listening to 
 a dissertation on tobacco, instead of physical training, 
 but, considering the care of the body, we attack it 
 because it is such a powerful enemy. Then let us 
 entreat you, as you value your soul, your body, your 
 influence and the world's happiness, abandon the habit 
 if formed, and if not, avoid it; live and die with a 
 clean mouth, a sweet breath, a steady nerve, and a 
 clear conscience. 
 
 We trust we have mentioned sufficient results arising 
 from the use of this poisonous weed to set young men 
 and young women to thinking. Young women? Yes, 
 young women. We can point you to scores of cases 
 where young men have been encouraged in smok- 
 ing because young ladies have said that it looked 
 manly. 
 
 We cannot imagine how a young lady of culture 
 and refinement, or of any delicacy whatsoever, can 
 press her pure lips to those of an habitual tobacco 
 chewer. She may possibly summon up courage 
 enough to do it before marriage, as she may have an 
 object in view hopes to reform him; but after mar- 
 riage we are inclined to think she will offer her cheek 
 instead of her lips, and in some cases it would take a 
 pretty strong cheek to do that. 'Twere better to
 
 30 PHYSICAL TRAINING. 
 
 ///form him before marriage than to try to /rform him 
 after marriage. 
 
 The effect of tobacco upon the voice is also very 
 injurious. It destroys the higher and purer tones. 
 Our tenor singers are fast disappearing in consequence 
 thereof. 
 
 One word more and we will leave the subject, strong 
 as it is. There is scarcely anything from which we 
 may not realize some good; so with tobacco. If any 
 one is preparing to go as a missionary among the Can- 
 nibals, let him console himself, if he is an habitue 
 of tobacco, that he will be perfectly safe with them, 
 for they will not eat a man whose system is saturated 
 with the vile stuff. They show good taste. And yet, 
 we are brought to a halt, for this pernicious habit may 
 not save one, after all, for they probably do their 
 carving before they eat, and this would be too late to 
 do one any good. We have met men, however, who, 
 we think, would be perfectly safe, unless the Cannibal 
 were exceedingly lively, for the acute olfactory of the 
 latter would give him warning as to the kind of animal 
 he was approaching. 
 
 We suppose that a first-class Cannibal, coming from 
 one of the first-class families, would prefer to smoke 
 his own meat. 
 
 Let us impress upon you, whatever may be the sin 
 you are committing against your body, this thought: 
 Do not Jo that which \ou kinm.' to be hurtful, thinking that 
 you may escape t/ie penalty. Nature is unrelenting, aiul 
 lliere is no vicarious atonement for sins against her. 
 Nature sets her mark of disapproval on all who dis- 
 obey her.
 
 PHYSICAL TRAINING. 3! 
 
 We would establish one law whether of the body 
 or of the mind, whether it is in the form of pleasure 
 or of physical exercise; /. e., it should be encouraged 
 or discouraged according as its effects are beneficial 
 or otherwise to the health and to the morals. 
 
 TO SECURE LONGEVITY. 
 
 Alternate mental effort with some pleasant physical 
 pastime. There is no one in any occupation who can- 
 not find an opportunity, between the hours of rising 
 and retiring, for at least a few moments exercise. 
 When the brain is overtaxed, do something to draw 
 the blood to other portions of the body. There is 
 nothing gained by too steady mental application, for 
 the mind needs rest, and nature demands it; and un- 
 less one yields to the demand, he will lose time in 
 trying to collect and concentrate his thoughts. A 
 change in the line of thought is also essential, for end- 
 less monotony will wear the fiber of any mind. The 
 human body is like an engine; it will suffer a great 
 amount of wear and tear with but little care, but with 
 proper care the body may be so strengthened and the 
 mind so disciplined, that we may live to the time 
 allotted to man, "threescore and ten, and if by rea- 
 son of strength they be fourscore years," etc., thereby 
 admitting they may be fourscore, if, by reason of 
 strength. Such we believe to be the purpose of the 
 All-wise concerning every healthful child. How im- 
 portant, then, that parents and teachers see to the 
 proper physical training of the children, that they 
 may all reach to that good old age. Many a man
 
 32 PHYSICAL TRAINING. 
 
 lives out his days before he has time to fulfill the 
 promise of his youth. According to the rules of the 
 late Professor Faraday, the natural age of man should 
 be one hundred years. The duration of life, both in 
 man and animal, he believed to be measured by his 
 time of growth, its natural termination being at five 
 times that age, or five removes from that point. Man, 
 being twenty years in growing, lives five times twenty, 
 or one hundred years. He also divides life into two 
 equal halves, growth and decline; and these two into 
 infancy, youth, virility and age; infancy extending to 
 the twentieth year; youth, to the fiftieth, because it is 
 the period the tissues become firm; virility, from fifty 
 to seventy-five, during which the organism remains 
 complete, and at seventy-five old age commences. 
 
 Another eminent scientist, Dr. Farr, also says that 
 the natural lifetime of a man is a century, which is the 
 length of time the body will live under the nost favor- 
 able conditions. Dr. Farr has divided life as follows: 
 boyhood, ten to fifteen years; youth, fifteen to twenty- 
 five years; manhood, twenty-five to fifty-five; maturity, 
 fifty-five to seventy-five ; ripeness, seventy-five to 
 eighty-five; and old age, eighty-five and upward. 
 
 There seems to be considerable doubt, however, as 
 to whether the age of one hundred is at all near the 
 limit to which people may and frequently do live. On 
 this point Prof. J. R. Buchanan writes as follows, in the 
 Journal of Man: 
 
 " The attainable limits of human longevity are gen- 
 erally underrated by the medical profession, and by 
 public opinion. Instead of the Scriptural limit of
 
 PHYSICAL TRAINING. 33 
 
 threescore and ten, I would estimate twice that 
 amount, or one hundred and forty years, as the ideal 
 age of healthy longevity, when mankind shall have 
 been bred and trained with the same wise knowledge 
 that has been expended on horses and cattle. 
 
 "The estimate of one hundred and forty years as a 
 practical longevity for the nobler generation is sus- 
 tained by the number of that age (fourteen if I recol- 
 lect rightly) found in Italy by a census under one of 
 the later Roman emperors; but, for the race now on 
 the globe, a more applicable estimate is that of the 
 European scientist, that the normal longevity of an 
 animal is five times its period of growth. Man's 
 growth, however, is not limited to twenty ; and if we 
 extend the period of maturity to twenty-eight, the 
 same rule would give one hundred and forty as an 
 age for the best specimens of humanity, and as this 
 has been done in some cases, its general possibility, in 
 improved conditions, is thus demonstrated." 
 
 Prof. Buchanan then gives a number of instances of 
 persons now living who have nearly attained the age 
 of one hundred and forty. Even if we do live to be one 
 hundred and forty, we can consider that we have been 
 cut off in the flower of our youth when compared with 
 Methuselah and some others of his day. 
 
 Many of the pupils and friends of the writer will 
 recall what he has so often said to them concerning 
 his belief as to his own future; /. e., that he fully ex- 
 pects to live to be one hundred years old, and further- 
 more, he does not intend to be in any one's way. 
 
 Such, friends, is our earnest belief; for we think if 
 3
 
 34 PHYSICAL TRAINING. 
 
 by reason of strength it may be fourscore years, then 
 by reason of more strength and proper care it may 
 be extended to five score. 
 
 "What we sow, we shall reap." It is a very bad 
 theory to teach young men that they must of necessity 
 sow wild oats; but rather teach them that if they do, 
 they must of necessity reap such a harvest. 
 
 Is there no need of any one being ill? No, not if 
 he comes into the world a healthful child. He should 
 pass through youth, manhood and old age, and not 
 know an ache or a pain, unless the result of accident, 
 or of extreme exposure, as was the case with many of 
 us in the army. When he does go to the beautiful 
 beyond, the house in which he has lived so long 
 having fully served its purpose crumbles to dust, and 
 the spirit takes its flight. 
 
 Is the writer never ill ? He has been in years 
 agone, but never expects to be again. 'T were better 
 to say he never u<ill be. All illness is a violation of 
 some law of nature. For every violation of an ethical 
 law you must pay a penalty ; so with every violation 
 of the physical law you must yield to nature's unre- 
 lenting demands. Every ache or pain we have ever 
 had has been traceable to some carelessness on our 
 part, or unavoidable exposure. 
 
 We should be like the smooth rock upon the prairie; 
 the winds may blow and lodge seed thereon, but if 
 there is no soil it cannot take root; and so should it 
 be with us. A germ of disease may be floating in the 
 air, and it lodges upon a dglicate and sensitive throat; 
 it finds congenial soil, takes root and develops, and
 
 PHYSICAL TRAINING. 35 
 
 the doctor calls it diphtheria. Keep the body perfect 
 by obeying nature's laws, and you can stand up in the 
 midst of these floating germs and say, "I defy you to 
 do me harm, for I have no congenial soil for your 
 lodgment and development." Ah, but some one may 
 raise the question, " Do you not think illness is 
 providential ?" 
 
 No, a thousand times, no; we have no doubt that it 
 greatly displeases the Almighty when he beholds the 
 weakness and folly of His children. He may suffer it, 
 but we most emphatically say \ve do not believe that 
 He 7<v///j it. Were it so, it would be an open rebellion 
 against Him to take medicine for restoration, and 
 every physician would be an enemy to His divine 
 will. 
 
 Not long since, as we passed out of church on a 
 Sabbath evening, our attention was drawn to an object 
 which disgraced the title of man. He was one of the 
 leaders, a pillar in the church a rotten pillar, for he 
 had so defiled the temple of God that his whole sys- 
 tem was warped. We could scent the animal fifteen 
 or twenty feet away. Think of that man in his home, 
 or rather, think of his wife and children when shut up 
 with that thing, and obliged to inhale the impure air 
 caused by the poisoned emanations from his foul body. 
 Suppose that man were taken ill. He calls himself a 
 Christian, in consequence of which he would arrive at 
 the usual conclusion, and consider his illness one of 
 the dispensations of Providence, and he would bow 
 submissively to the "will of God." (???) Shame on 
 such a man for such blasphemy! His degraded con-
 
 36 PHYSICAL TRAINING. 
 
 dition was brought about by his own hand. He 
 should also have a care not to heap too much of his 
 guilt, even upon the devil. Our sympathy is some- 
 times aroused for His Satanic Majesty, as he often 
 has to father much that does not belong to him. 
 
 Some years since, Henry Ward Beecher was called 
 upon to visit a family, all of whom were ill. The good 
 sister said: "Brother Beecher, I suppose it is the will 
 of Him who knoweth best." Scarcely were the 
 words uttered ere she met with the just reproof from 
 her pastor, "It's no such thing; it's that stinking 
 cabbage in your cellar." 
 
 DEGENERACY OF MAN. 
 
 Let us call your attention for a moment to man as 
 he came from the hand of God. The late Hon. Hor- 
 ace Mann, in his dedicatory address as President of 
 Antioch College, as far back as 1853, gave utterance 
 to these memorable words: " I hold it to be morally 
 impossible for God to have created in the beginning 
 such men and women as we find the human race in 
 their physical condition now to be. 
 
 " Examine the book of Genesis which contains the 
 earliest annals of human history. With childlike 
 simplicity this book describes the infancy of mankind. 
 I'nlike modern histories, it details the minutest cir- 
 cumstances of social and religious life; indeed it is 
 rather a series of biographies than a history. The 
 false delicacy of modern times did not forbid the men- 
 tion of whatever was done or suffered, and yet over 
 all that expanse of time, for more than a third part of
 
 PHYSICAL TRAINING. 37 
 
 the duration of the human race, not a single instance 
 is recorded of a child born blind, or deaf, or dumb, or 
 idiotic. During the whole period not a single case of 
 a natural death in infancy, or childhood, or early man- 
 hood, or even in middle manhood, is to be found ; 
 not one man or woman died of disease. The simple 
 record is, "And he died," or "He died in a good old 
 age, and full of years," or "He was old and full of 
 days." No epidemic or even endemic disease pre- 
 vailed, showing that they died the natural death of 
 healthy men, and not the unnatural death of distem- 
 pered ones. 
 
 " Through all this time (except in the single case of 
 Jacob in his old age, and then only for a day or two 
 before his death), it does not appear that any man was 
 ill, or that any old lady or young lady ever fainted. 
 Bodily pain from disease is nowhere mentioned. No 
 cholera infantum, scarlatina, measles, small-pox, not 
 even a toothache. So extraordinary a thing was it for 
 a son to die before his father, that an instance of it is 
 deemed worthy of special notice, and this first case of 
 the reversal of nature's law was two thousand years 
 after the creation of Adam. See how this reversal of 
 nature's law has for us become the law: for how rare it 
 is now for all the children of the family to survive the 
 parents. Rachel died at the birth of Benjamin, but 
 this is the only case of puerperal death mentioned in 
 the first twenty-four hundred years of sacred history, 
 and even this happened during the fatigues of a patri- 
 archal journey, when passengers were not wafted 
 along in rail-ear or steamboat.
 
 38 PHYSICAL TRAINING. 
 
 " Do you think that Adam had tuberculous lungs ? 
 Was Eve flat-chested, or did she cultivate the serpen- 
 tine line of grace in a curved spine ? Did Nimrod 
 get up in the morning with a furred tongue, or was he 
 tormented with dyspepsia ? Had Esau the gout or 
 hepatitis ? Imagine how the tough old patriarchs 
 would have looked if asked to subscribe for an asylum 
 for lunatics, or an eye and ear infirmary, or a school 
 for idiots and deaf-mutes. What would their eagle 
 vision and swift footedness have said to the establish- 
 ment of a blind-asylum, or an orthopedic establish- 
 ment ? Did they suffer any of these revenges of 
 nature against false civilization ? No. Man came 
 from the hand of God so perfect in his bodily organs, 
 so defiant of cold and heat, of drouth and humidity, 
 so surcharged with vital force, that it took more than 
 two thousand years of the combined abominations of 
 appetite and ignorance; it took successive ages of out- 
 rageous excess and debauchery, to drain off his elec- 
 tric energies and make him even accessible to disease; 
 and then it took ages more to breed all these vile dis- 
 tempers which now nestle like vermin in every organ 
 and fiber of our bodies. 
 
 "During all this time, however, the fatal causes were 
 at work which wore away and finally exhausted the 
 glorious and abounding vigor of the pristine race. 
 
 "After the exodus, excesses rapidly developed into 
 diseases. First, came cutaneous distempers leprosy, 
 boils, elephantiasis, etc., the common effort of nature 
 to throw visceral impurities to the surface. As early 
 as King Asa, that right royal malady, the gout, had
 
 PHYSICAL TRAINING. 39 
 
 been invented. Then came consumptions and the 
 burning ague and disorders of the visceral organs and 
 pestilences or, as the Bible expresses it, ' Great 
 plagues and of long continuance, and sore sicknesses 
 and of long continuance,' until, in the time of Christ, 
 we see how disorders of all kinds, had become the 
 common lot of mankind by the crowds that flocked to 
 him to be healed ; and so frightfully and so disgrace- 
 fully numerous have diseases now become that, if we 
 were to write down their names in the smallest legible 
 hand on the smallest bits of paper, there would not be 
 room enough on the human body to paste the labels." 
 
 Let us start, as it were, in a new life, with a deter- 
 mination to fight those maladies that have settled 
 upon us; let us obey the laws of health in every way 
 that our reason may dictate; let us have, at all times, 
 a plentiful supply of that which is so plentifully given, 
 fresh air, even in the coldest weather. A person may 
 live for days without food, but to deprive him of air, 
 even for a few moments, would be to deprive him of 
 life itself. Breathe deeply. Very few people do this 
 as much as they should. 
 
 As to the matter of clothing, dieting and bathing, 
 there can be no specific rules laid down to meet in- 
 dividual cases, as the same regime cannot well be pro- 
 vided for every one. Each one should be his own 
 physician. Read, observe, think, and then wisely act. 
 
 We will, however, give a few of the 
 
 (iEXKRAI, RLII.KS OF HEALTH. 
 
 Fresh air, cleanliness, wholesome food, exercise and
 
 40 PHYSICAL TRAINING. 
 
 sleep are necessary for building a healthy body. If 
 "cleanliness is next to godliness," good air is only 
 second in importance to wholesome and sufficient 
 food. There is an analogy between the rain descend- 
 ing on the parched earth, giving life to the fruits and 
 flowers; and the blood coursing through the veins, 
 renewing the wasted tissues of the body. The rain 
 dissolves the chemical compounds in the earth, and 
 shapes them to be absorbed by the rootlets of the 
 growing plants, In like manner the blood carries 
 nutrition to the body, and in itself furnishes food and 
 deposits it particle by particle, thus building up the 
 muscles, the teeth, the hair, the finger nails in fact, 
 every part of the human frame. The food must be 
 ample and wholesome, to be readily transformed by 
 the digestive apparatus into blood. The supply must 
 be ample, and the quality pure and untainted. This 
 material, from which only blood and bone is made, 
 is conveyed to the heart, from there to the lungs, then 
 into the heart again, and then through the arteries to 
 the rootlets or capillaries, where it is used in building 
 up the body. The passages of the blood through the 
 heart and lungs is one of the wonders of the human 
 organism. Good food makes good blood, but in a 
 single circuit of the body,thousands of little pores are 
 depositing into this pure stream of life, poisonous mat- 
 ter, dead particles from the system. This blood goes 
 into the heart, thus charged. The heart then semis it 
 into the lungs, and here is the great filtercr. The 
 lungs expose the dark colored blood to the action of 
 oxygen from the air; the carbonic-acid gas, which
 
 PHYSICAL TRAINING. 4! 
 
 is largely the air formed from decayed animal tissue, 
 takes the place of oxygen in the lungs, and is thrown 
 out by respiration. The purified blood returns to the 
 heart a brilliant red, and starts on a fresh circuit to 
 replace the dying tissues. How quickly the blood 
 would clog the circulation and the heart cease to beat 
 if the oxygen of the air failed to reach the lungs. 
 The carbonic-acid gas (and other impurities exhaled 
 from the lungs) is a poison. The air absorbs and 
 dilutes this poison. 
 
 If for any reason the same air had to be taken into 
 the lungs several times, death would ensue; the lungs 
 would labor in vain to find the oxygen needed to 
 renew the blood. 
 
 The assertion that every seven years the human 
 body will have changed; that, particle by particle, the 
 old will die and be replaced by new, is a form of the 
 statement of the well-known truth that the exhalations 
 of the body are continually depleting the system and 
 as continuously is new matter substituted. This ac- 
 tion is external as well as internal. 
 
 We have followed the blood in its circuit, and fo'und 
 it charged with impurities. We shall find by a micro- 
 scopic examination that the million of pores in the 
 skin are at work discharging the impurities from the 
 body. These impurities largely pass into the air, to 
 be taken into the lungs if the air is confined and 
 breathed again. If, by the stoppage of the pores of 
 the skin, this discharge of impurities is prevented, 
 serious consequences at once result.
 
 42 PHYSICAL TRAINING. 
 
 FRESH AIR. 
 
 A dearth of fresh air is of as great moment as a 
 dearth of fresh water. Air twice breathed contains 
 enough carbonic-acid gas to extinguish a light. Con- 
 sider the fact that each individual should have two 
 thousand cubic feet of fresh air every hour, and you 
 will readily perceive the necessity of perfect venti- 
 lation. During the night sessions of schools and 
 entertainments, it is even more difficult to receive a 
 sufficient supply of oxygen; for every burning gas jet 
 consumes as much oxygen as sixteen people. 
 
 On the 3d of February, 1857, the late Henry Ward 
 Beecher, addressing an assemblage of New Y T ork med- 
 ical students, gave utterance to the following: "The 
 principal use which men seem to put air to is to 
 destroy it. They- go into their homes and shut out 
 the exterior air, and burn by stoves that which is 
 inside, and poison it by breathing, and then, when it 
 is "utterly destructive, go on breathing it and sucking 
 it in as if it were a confection or a luxury. Is there 
 anybody that teaches men what air is when applied to 
 travel in steamboats? It is enough to set one to retch- 
 ing just to remember the cabin. Is there nobody to 
 teach the community the benefit of air in railroad cars, 
 in churches, in lecture halls, in places of crowded 
 assemblies? We should scorn, with ineffable scorn, 
 to sit down at a plate where a man had just eaten his 
 meal, and take the fork or spoon that had just been 
 in his mouth and put it in ours; but we will sit down 
 and breathe the air that he has breathed, and that his 
 wife has breathed, and that his children have breathed,
 
 PHYSICAL TRAINING. 43 
 
 and that the servants have breathed, and that forty 
 others have breathed, and think it just as good for our 
 breathing, and will breathe it over and over again as 
 if it were a precious morsel. There seems to be no 
 power to impress men that God made pure air tor 
 promoting health, and that impure air produces the 
 crime of sickness, for I think that sickness is a sin." 
 
 CORRECT BREATHING. 
 
 Not only is it essential to have fresh air, but it is 
 quite as essential for health to know how to use it, or 
 breathe it. We all naturally breathe, but we do not 
 all breathe naturally that is, as nature intended. We 
 should take, generally, but seventeen to twenty inha- 
 lations in a minute, but the majority of people, not 
 breathing sufficiently deep, take about thirty inhala- 
 tions a minute. The fact of the matter is, very few 
 people know the real pleasure of living. They only 
 exist, and drag out a miserable existence at that. 
 
 It is against all physiological law to practice clavic- 
 ular breathing; that is, upper chest instead of the 
 diaphragmatic. We have dwelt so fully on this sub- 
 ject in our book entitled, "Warman on the Voice, ' 
 that it is not practical to deal with it here. We will 
 pause, however, to speak of the matter of breathing as 
 regards the mucous membrane, the lining of the nose, 
 throat, etc. 
 
 We do not believe in any one having catarrh, sore 
 throat, bronchial or lung trouble. Correct breathing 
 will have much to do with correcting these difficulties, 
 and in a great degree will prevent them. Do not
 
 44 PHYSICAL TRAINING. 
 
 breathe through the lips. The dog is the only animal 
 that possesses this right, and he holds a license from 
 nature. The dog is given the use of the tongue, with 
 its unnumbered pores, to serve the same office as the 
 pores of the skin with us; that is, as an aid to respira- 
 tion. The mechanical process of breathing, known as 
 respiration, is simple, being an alternate enlargement 
 and contraction of the lung cavity. By this motion 
 the air is made to fill the lungs, the blood is purified, 
 and the air, taking up the waste, worn-out matter from 
 the blood, is then expelled. The membrane lining 
 the air-cells of the lungs would, if joined and -spread 
 out, cover a surface of twelve square feet. It is this 
 surface that the air must visit twenty times a minute; 
 through these twelve square feet of membrane, oxy- 
 gen must be absorbed, and carbonic-acid and vapor 
 be expelled. 
 
 If you are unfortunate enough to get "the snuffles," 
 the forerunner of a cold in the head take a brisk 
 walk and persistently breathe through your nostrils. Do 
 not let a little thing like that master you. If you have 
 the catarrh, sore throat, elongated uvula, swollen ton- 
 sils, etc., we would again invite you to a careful peru- 
 sal of our book, "The Voice."' We will assure you 
 that if you keep your mouth shut and follow our 
 instructions you will preserve a heathful condition of 
 the throat, nasal, and even ear passages. 
 
 You should be able to baffle catarrh, diphtheria, 
 sore throat, and all kindred diseases. 
 
 Do not breathe through your mouth even when you 
 are asleep. True, you cannot lie awake to become
 
 PHYSICAL TRAINING. 45 
 
 cognizant of the fact. Cleanse your teeth well just 
 before retiring, and if you cannot keep your mouth 
 shut in any other way, do as the Indians with their 
 pappooses tie the mouth shut. The Indian warrior 
 sleeps, hunts, and even smiles with his mouth shut, 
 and respires through his nostrils. 
 
 For the preservation of the teeth, also, this precau- 
 tion of keeping the mouth shut should be heeded. 
 The teeth require moisture to keep their surfaces in 
 good working order. When the mouth is open the 
 mucous membrane has a tendency to become dry, the 
 teeth lose their needed supply of moisture, and then 
 comes discoloration, toothache, decay, looseness, and 
 final loss of teeth. It is an excellent thing, also, to 
 keep your mouth shut when you are angry. 
 
 In the army, we learned, from compulsion, to keep 
 our mouth shut when sleeping, always closing the lips 
 and the teeth firmly; for there were numerous little 
 strangers creeping and running here and there, hun- 
 gry little strangers, that were always curious to look 
 down a Yankee's throat. The habit of closing the 
 mouth, when once acquired, is not soon forgotten. 
 
 BATHING. 
 
 This is a delicate subject to handle publicly. Some 
 people are afraid of water, whether warm or cold. 
 Cold water should be avoided at any time that the 
 vitality is too low for reaction. 
 
 As for ourselves, we prefer a daily hand bath of cold 
 water and sea-salt. Rock-salt or even table-salt will 
 answer, but the sea-salt is preferable. We say a hand
 
 46 PHYSICAL TRAINING. 
 
 bath, because we prefer the warmth and magnetism of 
 the hand to a glove, brush or sponge. 
 
 A handful of salt in a basin of water, about half full, 
 will dissolve in a short time. These hand baths 
 should follow some kind of physical exercise, and then 
 once a week a hot-water bath, with soap, should be 
 used in place of the salt bath. It were well to retire 
 after the warm-water bath, as there will be less danger 
 of taking cold ; besides the complexion will be 
 benefited by keeping warm after the bath. Should 
 you, however, be obliged, directly after the warm- 
 water bath to go into the open air, we would 
 advise you to remove the stopple from the bath tub, 
 when you finish your warm-water bath, and turn 
 on the cold water, using it quite freely by the 
 use of the hands ; first on the hands, then arms, 
 face, chest, and finally on the entire body ; then, on 
 leaving the bath, place your feet, alternately, for a 
 moment or so, under the stream of cold water. This 
 will prevent you catching cold. Do not dress until 
 you are perfectly dry. The free use of salt water will 
 prevent your face and hands from chapping. Salt 
 water as a bath, salt water as a gargle, salt water for 
 the nostrils, salt water for the hair, salt water for the 
 eyes; by this time you will be so well salted that, para- 
 doxical as it may seem, you will keep ever fresh. 
 
 CATARRH. 
 
 In the use of salt water for the nostrils, a douche 
 should be employed. Never snuff any lit/uiil through 
 the nostrils for the cure of catarrh, for in so doing the
 
 PHYSICAL TRAINING. 47 
 
 Eustachian tube will be opened and the liquid enter- 
 ing therein may cause deafness. 
 
 We will prescribe a remedy for catarrh. This pre- 
 scription will cost but a few cents, but a Chicago doc- 
 tor charges twenty-five dollars for it. It is very sim- 
 ple, but we have known it to be efficacious. " Dissolve 
 one ounce of borax in one quart of rain-water and 
 here we stop a moment, because said doctor advised the 
 patient to snuff it "and not to use a douche." His 
 objection to the douche was that \\\v force is too great. 
 We would say, remove the objection by not placing 
 the douche high enough to create undue force. We 
 believe that no liquid should ever be snuffed through 
 the nostrils, because, as we said in the foregoing, it 
 will enter the Eustachian tube, leading to the ears. 
 The catarrh may thus be cured, but its cure may be 
 purchased at the expense of the hearing. We will 
 say, use a douche; and while the liquid is passing 
 through the nostrils, hum the letter J7 on a high key. 
 This closes the tube and prevents any further diffi- 
 culty. Have the water tepid, as it will more readily 
 allay the inflammation than if it were cold. 
 
 THE THROAT. 
 
 Do not muffle up your throat when winter comes. 
 Nature does not need the precaution, but if used she 
 will resent the removal of it. The protection of your 
 throat rests in keeping your mouth shut, thus protect- 
 ing the lining of the throat. The back part of the neck, 
 also, should be protected, especially from draughts. 
 If the barber wets your hair in winter, see that the
 
 48 PHYSICAL TRAINING. 
 
 back part of the head, especially back of the ears, is 
 perfectly dry ere you change from the warm to the 
 cold air. As with the throat, so with the chest, the 
 caution is usually misapplied. An erroneous notion 
 prevails that if only the chest is well protected from 
 cold, no harm will ensue. Extra warmth is necessary 
 at the back, over the situation of the chain of nerves 
 known as the sympathetic, whose purpose it is to regu- 
 late the supply of blood to the various organs of res- 
 piration and digestion, and to keep those organs in 
 co-ordination. 
 
 It is, undoubtedly, by draughts on the back of the 
 neck, that colds, or inflammation due to colds, whether 
 of the neck, chest or loins, are most frequently taken. 
 See tbat your chest protector is a back protector. 
 
 The necessity of frequent bathing and change of 
 underclothing is evident, from the fact that through 
 the perspiratory glands of the skin is exhaled forty 
 ounces of vapor each day ; this vapor being loaded 
 with the waste and impure matter which the lungs 
 cannot remove. Do not wear any undergarment at 
 night which has been worn during the day. It contains 
 the excretions of the body, and will be reiibsorbed by 
 the system. By all means 
 
 TAKE CARE OF THE FEE.T. 
 
 Avoid wearing rubbers at all when indoors, and 
 wear them as little as possible at any time. They 
 retain the waste matter of the system until reabsorbed, 
 and thus the blood becomes laden with impurities and 
 poisons.
 
 PHYSICAL TRAINING. 49 
 
 The feet should be kept dry. If they perspire freely 
 the hose should be changed once or twice a day, 
 especially if one is subject to or catches cold easily. 
 Nervous, excitable people are very prone to clammy, 
 cold, damp feet. People say that their feet perspire, 
 but it is not really a perspiration, nor is it increased at 
 all by warmth, but rather by the cold. It is, rather, 
 the result of a very wakeful condition; and the excre- 
 tion may be said to be the product of the worn out 
 brain and nerves. It is always worse when the mind 
 is most excited. Public speakers, singers and actors 
 suffer much from it, and it predisposes them to catch 
 cold. It troubles least when idling and quiet. A few 
 minutes sleep will at any time dry up the soles made 
 clammy by excitement. This ought to show that the 
 feet do not perspire from the heat. There is no 
 greater folly than -to choose light cotton socks instead 
 of woolen, to prevent this, as if it were a real per- 
 spiration. 
 
 Clammy feet are a common cause of sore throat, 
 large tonsils, catarrh, and all that class of troubles. 
 Men often catch cold without knowing how, or being 
 able to account for it. They go home after a day of 
 mental excitement, with the soles of the feet clammy 
 and damp, and they change their -boots for slippers, 
 still wearing the damp socks. One should never 
 make such a change without putting on dry socks. 
 Children are much healthier for going barefoot while 
 the ground is warm. That draws the blood to the 
 feet, and relieves the brain. There is no better tonic 
 for the nerves. Even adults would profit thereby. 
 4
 
 50 PHYSICAL TRAINING. 
 
 But when the ground is cold, woolen socks and warm, 
 dry feet are essential, especially to those prone to 
 catarrhal troubles. 
 
 COLOR OF THE CLOTHING. 
 
 This is a subject of no little importance. Light- 
 colored clothing is preferable to dark; but fashion 
 reigns supreme, and it is a common saying, though 
 not" worthy of all acceptation," " You may as well 
 be out of the world as out of the fashion." 
 
 How odd it would look to see one dressed in light 
 clothing in winter ; yet there is no doubt that it is 
 warmer than black. Black is warmer in summer and 
 cooler in winter, while white, on the contrary, is warmer 
 in winter and cooler in summer. This assertion will 
 stand a thorough investigation. 
 
 Our philosophy is this: black, when exposed to the 
 sun's rays, will draw and radiate the heat, and absorb 
 the light; white reflects the heat, radiates it but 
 slightly, but it transmits the light. It is the light of 
 the sun, not the heat, that the human body needs. 
 
 .The effect of the sun in summer, being so much 
 stronger than in winter, the light or white clothing 
 resists the intense heat, reflecting it outwardly. In 
 winter, the sun having but little effect, and the heat 
 coming as it does from the body, and being needed for 
 the body, the light clothing reflects it inwardly. 
 Dressing in black in summer is equivalent to living in 
 a cave, though not so comfortable; for, though you 
 remain in the sunlight, your body receives no light, 
 but suffers from the heat. If you have a nice plat of
 
 PHYSICAL TRAINING. 51 
 
 grass that you wish to save from the scorching rays of 
 the sun, cover it with white, and thus prove trje fore- 
 going assertion. You will prove it still more conclu- 
 sively if you cover another plat with black, for you will 
 destroy the grass as completely as if you had covered 
 it with a marble slab. 
 
 Blue is a very desirable color, as it is soothing in its 
 effect on the eyes, and soothing to the individual, 
 when worn as clothing. 
 
 The science of chromopathy healing with colors 
 is worthy of most careful consideration. The word 
 has not yet found a place in our dictionaries. We 
 remember when the blue-glass healing was all the rage; 
 it was used indiscriminately; other colors were needed 
 as well as blue. Red has ever been the life-giving 
 color, the blood. Then fancy one suffering with 
 paralysis taking a sun bath with the light penetrating 
 blue glass ! You may as well put him in a refriger- 
 ator. Such a subject needs the life-giving principle. 
 Me should take it red hot, not blue cold. When you 
 get warm does not your skin have the glow of red ? 
 When you are cold do you not look blue to say noth- 
 ing of feeling blue ? 
 
 Druggists know that there are medicines that are 
 excitants; others that are the reverse. They should 
 also know, that each medicine, according to its nature, 
 would the better retain its power if kept in bottles or 
 packages of an appropriate color. 
 
 But recently, we read an article advising the ladies 
 to wear red veils; they were recommended by certain 
 doctors as a protection for the eyes. They must have
 
 52 PHYSICAL TRAINING. 
 
 been oculists who recommended them for the sake of 
 u home protection " and not for "free trade," but for 
 an abundance of trade; for it is an indisputable fact 
 that no color is more trying to the eye than red. Red 
 curtains in the school-room, or in any room much occu- 
 pied, are often the cause of much color-blindness. 
 \Ve knew a paper-hanger who was blind three weeks in 
 consequence of hanging a room with a satin-finish 
 paper, the predominating color being red. 
 
 Yellow is a color which, when subjected to the rays 
 of the sun, has a point of excellence not common to 
 any other color. It filters, from the rays of the sun, 
 the chemical element that proves so destructive in 
 intense heat. A yellow covering to the head is 
 a preventive of sun-stroke; hence those of us who 
 insist upon the foolish fashion of wearing a black hat 
 especially a high silk one can counteract the ten- 
 dency of the absorbing and radiating influence of the 
 black by lining it with yellow, thus robbing it of its 
 injurious effect upon the brain. This is also fully 
 illustrated in the fact that until the last few years the 
 photographer could not expose a negative to the 
 slightest ray of daylight, but it must be chemically pre- 
 pared by gas-light before it could be shown to the sub- 
 ject for examination. Now, these negatives can be 
 finished entirely by daylight, provided the light is 
 admitted through yellow glass. 
 
 MAGNETISM. 
 
 While we are a firm believer, through many prac- 
 tical and personal experiments, in magnetism, hypno-
 
 PHYSICAL TRAINING. 53 
 
 tism, psychology, mesmerism, thought-transference, 
 mental telegraphy, mmd-reading, etc., it is our pur- 
 pose, in these pages, to speak of magnetism only as 
 regards health, and as best serves us in the care of the 
 body. 
 
 All persons are more or less magnetic, differing in 
 degree and kind. Some persons are absorbers, others 
 imparters; some attract, others repel. There are 
 many phases of magnetism; such as is needed by the 
 public speaker in psychologizing his audience, or by 
 the teacher in her schoolroom, or by the human being 
 over the brute creation, etc.; but we must necessarily 
 confine ourselves to the question of health-giving and 
 health-receiving. We are never so positive or so neg- 
 ative as to neither give or take. 
 
 When one wishes to impart, he should sit facing the 
 north, with the back of his subject to the north. The 
 operator should sit a trifle higher than his subject. 
 He should take the subject's hands in his and press his 
 thumb either upon the median or ulnar nerve. Touch 
 his knees to the knees of his subject, thus closing 
 the current. This is sufficient to open the channel of 
 magnetic communication. 
 
 It is not necessary to pass into the realm of mes- 
 merism. By taking this position, and following the 
 brief instructions here given, one of greater strength 
 may readily give of his or her magnetic power to a 
 weaker one. Like two canal locks, side by side, the 
 one full of water, and the other empty, if the gate is 
 opened between them, the result will be equilibrium. 
 
 Do not delude yourself with the idea that because
 
 54 PHYSICAL TRAINING. 
 
 you can hold the poles of a battery for a long while, 
 you are much more magnetif than your friend who 
 drops them much sooner. The reverse is true. Light- 
 ning does not strike a dead tree. The less life you 
 have, the more need of the life-giving principle elec- 
 tricity; while the one who is ///// of life may soon be- 
 come surcharged. ' Remember, also, that electricity 
 and magnetism are not synonymous terms. You can 
 insulate electricity, but you cannot insulate nag- 
 netism. 
 
 If you are sitting with another, and you desire to 
 load up with magnetism, do not fail to get on the 
 right side of him or ' her, /. r., the right-hand side. 
 Most thoroughly have we demonstrated the fact that 
 we take magnetism into the left side, and give it out 
 at the right side, if there is any one at the right to 
 receive it; if not, we retain it. 
 
 When a young man and a young lady go out riding, 
 the lady should sit on the riglit side of him, and our 
 word for it, she will perceive a change in the matter 
 of strength which she has not previously experienced 
 on similar occasions. She may think the air has more 
 electricity than usual, or that she is being benefited by 
 the animal magnetism of the horse, but, if she is hon- 
 est, she will admit that it is all due to the exhilarating- 
 influence of the man who sits beside her, though he 
 may be wholly unconscious of the good he is doing, 
 unless a feeling of '' goneness " seizes him after sJic 
 has gone. 
 
 This now brings us to the consideration of a subject 
 in which we all have much interest.
 
 PHYSICAL TRAINING. 55 
 
 SLEEPING AT WILL. 
 
 You should be a thorough master of yourself. 
 You should so thoroughly understand every part of 
 your organism that you know how to place yourself in 
 a condition to impart strength when you are sur- 
 charged with it, or to receive it when you are in need 
 of it. 
 
 This is of especial importance as pertains to sleep. 
 You should be able to go to sleep, within two minutes, 
 at any time of the day or night, even under trying 
 circumstances. It is a mistake to wait until nature 
 calls for rest, for, unless it be force of habit in retiring 
 at a particular time, it is an indication of undue ex- 
 penditure of either mental or physical force. Study 
 the law of equilibrium and centralization. It is the 
 law of the universe. You cannot expect to retire and 
 sleep sweetly when your brain is too active. There is 
 an excess of blood there, and you should take some 
 physical exercise to draw the blood to some other por- 
 tion of the body. Rise slowly on your toes, from forty 
 to one hundred times, and thus draw the blood to 
 your limbs; you will find immediate relief, especially 
 at tjie base of the brain. The doctors say, some of 
 them, that if you cannot sleep, get up and eat, and 
 give the stomach something to do. They probably 
 mean, give the doctors something to do. It is all right 
 to eat when you are hungry, provided the appetite is a 
 natural one. A foot bath every night in hot water will 
 be found conducive to sleep. Cold water drives the 
 blood to the brain, but if one lias considerable vitality 
 the reaction is quick, and will result in producing the
 
 56 PHYSICAL TRAINING. 
 
 same effect. On the whole we would, however, rec- 
 ommend the hot water, especially if you are troubled 
 with cold feet. Some of us, with remarkably strong 
 constitutions and perfect circulation, complain (?) of 
 cold feet but they are not ours; they belong to the 
 better-half the half that is never benefited by any 
 amount of exercise that we may take. If you are 
 troubled with cold hands and feet, we will guarantee 
 a more perfect circulation if you will follow our pre- 
 scription: Place your feet in hot water; and around 
 the neck, place a band of cloth dipped in cold water. 
 When taking the feet out of the hot water, place them 
 in cold water or dash cold water upon them. The 
 band about the neck will check the flow of blood 
 toward the head and will cause it to react, sending it 
 to the hands and feet, thereby producing better circu- 
 lation. We also strongly advise the use of magnetic 
 insoles; in fact, any good magnetic garments, such 
 as will revitalize the blood, and throw back into the 
 system that vital force which would otherwise be lost. 
 In this matter of health and exercise each one is a 
 law unto himself. Some of us can stand more work 
 than others without overtaxing nature. It has -not 
 been an uncommon thing in our experience to be 
 engaged in our little den all day, and until two or 
 three o'clock in the morning, and this for months in 
 succession, without feeling any weariness whatever. 
 Should we feel the least symptoms of weariness and 
 confusion of ideas, or lack of mental concentration, 
 we would pause a~t once, even if in the middle of a 
 word.
 
 PHYSICAL TRAINING. 57 
 
 We make it a rule to leave our work on our desk 
 not to take it to bed with us and though we do not 
 feel, in the least, the need of sleep, we can go to sleep 
 within two minutes after retiring. Do you want to 
 possess the secret ? You are welcome to it. When 
 we have disrobed for the night or morning we swing 
 a pair of Indian-clubs, then take a hand bath of salt 
 and water, and in a few minutes thereafter we are 
 quietly resting in the " arms of Morpheus" without 
 the aid of morphine. 
 
 With some constitutions, cold water would make 
 them wakeful; then we would recommend warm water, 
 though it is not so strengthening. 
 
 We do not advocate late hours as a general thing, 
 for, caeteris paribus, an hour of sleep before midnight 
 is worth two hours after, owing to the change in the 
 electric currents. Yes, we believe in having the head 
 of the bed to the north, especially for those who are 
 sensitive to the effects of currents of electricity. 
 
 If you do not sleep well, you should seek the cause. 
 If you do not sleep alone, it may be due to the fact 
 that your bedfellow is robbing you of your magnetism. 
 The remedy is very simple just sleep on the other 
 side; no matter whether it is north, east, south or 
 west change sides and you will change the conditions. 
 
 Not long since a lady pupil said to us, " I have been 
 feeling like a new creature since two years ago when 
 I took your instruction. I gained in health and 
 strength; but my energy, my ambition and my strength 
 have all left me within a week or so, and I cannot ac- 
 - Tunt for it." On questioning the lady, with a view
 
 58 PHYSICAL TRAINING. 
 
 to the cause, we found that since her husband's 
 absence she had been sleeping with a younger sister. 
 We informed her that her sister, though strong and 
 healthful, was unconsciously robbing her of her mag- 
 netism. We requested her to change sides with her 
 sister, but to say nothing in reference to it. She said 
 she would try it, but she laughed at the idea of that 
 doing any good. We told her to try it just one night, 
 and not to laugh until the next morning. Near noon 
 of the next day we met her on the way to the post- 
 office. She looked so happy, and tripped so lightly, 
 that for a time we did not know whether it was a lady 
 or a bit of sunshine floating along. She said, " Would 
 you believe it? I feel once more like a new creature. 
 But you ought to see my sister ! " When she informed 
 us that she had told her sister the cause, and informed 
 her from whom she received the advice, we didn't have 
 the slightest desire to meet that sister. Shortly after- 
 ward, we saw her coming, but we just happened to 
 think of an errand in an opposite direction. Every 
 sunshine must have its shadow, but we try to get away 
 from the shadows. We knew the sister could stand it. 
 It is a well-established fact that it is better to lie on 
 the right side, especially if there is undigested food in 
 the stomach. A lawyer can lie on either side. Ly- 
 ing on the right side is also less likely to crowd the 
 heart, which should be free in its function. If you 
 should awaken and find it hard to go to sleep again, 
 take Benjamin Franklin's method; turn down the 
 clothing, let the bed air, and walk about for a few 
 moments.
 
 PHYSICAL TRAINING. 59 
 
 If you wish to add years to your life, and life to 
 your years, make it an invariable rule to take your 
 daily siesta your afternoon nap. You should never 
 begin any mental or physical exercise directly after a 
 meal. The digestive organs need the extra supply of 
 blood. You can afford to take a siesta; you cannot 
 afford to omit it, for it will cost you but fifteen minutes 
 of time. 
 
 Do not lie down, as it will crowd the digestive 
 organs so soon after the noon meal, but sit in an easy 
 chair, that your head may rest easily; then place your 
 feet in a comfortable position about the height of the 
 chair on which you are sitting; cross your limbs at the 
 ankles, clasp your hands together easily, close your 
 eyes, and by thus completing the circuit you will fall 
 asleep through this process of self-magnetism in less 
 time than it takes us to give you the modus operandi. 
 You may not do it the first time you try it, but it is 
 bound to follow successive attempts. It is worth your 
 effort, if it takes weeks. The fifteen minutes rest 
 7t'///W/ the sleep will be greatly beneficial. Do not 
 neglect the importance attached to the position of the 
 feet. We learned this principle while in the army, but 
 did not learn the philosophy of it until many years 
 after. During the long, weary marches, unless we 
 were after something or something was after us we 
 usually had a rest of ten minutes in about every hour. 
 It was the custom of the author to immediately loose 
 his shoes, slip them off, and drop asleep, whether deep 
 in the dust or deeper in the mud. This he did in- 
 stinctively, without knowing why or wherefore. We 
 4
 
 60 PHYSICAL TRAINING. 
 
 have since learned that the feet go to sleep first, the 
 brain last; hence the necessity of having the feet in as 
 comfortable a position as possible. Have you not 
 often demonstrated this truth when riding on the cars ? 
 How you have turned and twisted to get your feet 
 comfortable, no matter if your head was in danger of 
 being divorced from your body. Persevere in your 
 efforts to gain your fifteen minutes siesta and you will 
 never regret it. You will soon be able to sleep with- 
 out being annoyed by such little things as excessive 
 light, 01 excessive noise. If yon have engagements 
 at night upon the rostrum, upon the stage, or at the 
 sacred desk after a fatiguing journey, or having been 
 busy during the day, take your few minutes of rest 
 just previous to your departure for the hall, theater or 
 church. You had better have your rest than your 
 food; take both if you can. 
 
 Lie flat on your back and breathe deeply forty or 
 fifty times very slowly, but do not go to sleep in that 
 position, and you will get up feeling like a new man. 
 Did you ever observe a horse or a mule after a hard 
 day's work when the harness has been removed ? The 
 animal instinct says, " Roll, roll over," and if he i/ocs 
 go over (and the mule always does), you will find him 
 quite ready for the harness again. Those of us in 
 literary pursuits might often learn lessons of great 
 profit from the brute creation. 
 
 BELT AND CORSET. 
 
 A word to the gymnast, base-ball player or workman 
 as regards the use of a belt. He makes a serious mis-
 
 PHYSICAL TRAINING. 6l 
 
 take in drawing a belt tightly around him. He may 
 fancy that it supports him; so it does, but just in the 
 same way that the corset we think if it were properly 
 named it would be called the curse-it supports the 
 young lady. A belt or corset impedes respiration, 
 compresses the muscles of the abdomen, subjecting 
 them to unnecessary f/iction, and actually impedes 
 motion. Any form of dress or belt that constrains the 
 base of the lungs and presses upon the stomach and 
 intestines must do serious harm. Corsets kill more 
 than cannon. Only men are slain in war; nature 
 keeps up the balance by allowing women to slay them- 
 selves. At a very early age, pride places these corsets 
 and bands about the tender, delicate body of the 
 school-girl. You would be shocked, horrified, if any 
 one were to tell you that you had just placed a serpent 
 around the waist of your little daughter; the serpent 
 is unseen, but he draws tighter and tighter every year. 
 
 A slender waist, made so by a corset, is neither 
 healthful nor beautiful, and only an ignorant mind or 
 a perverted taste would ever regard it as such. We 
 are pleased to note a few words from the pen of Olive 
 Logan on this subject: 
 
 " Every one knows of the appearance of the pale 
 mother with her puny babe, born after prolonged 
 throes of which the Indian squaw is as ignorant as 
 she is of the corset torture of civilized life. Free 
 from the corset! Why, it should make your blood 
 leap merrily through the veins merely to utter these 
 words; and free from it, mark you, not only in the 
 privacy of one's dressing room, but also relieved of its
 
 62 PHYSICAL TRAINING. 
 
 baleful influence and hurtful pressure when equipped 
 for the promenade, or dressed for the drawing room. 
 Let it once be understood that to wear one's natural 
 waist is the highest fashion, and the venomous stay- 
 lace will loose its hold on its last half-stifled victim. 
 In London, the great firm of Hamilton & Co., Regent 
 street, have taken what is a decided stand; they fit no 
 dresses over corsets; in other words, they make gar- 
 ments for human, feminine beings, not for dummies 
 of steel and whalebone." 
 
 We often hear of women being " dressed to kill." 
 How true the expression, but in a very different sense 
 than is suggested. " 'Tis pity 'tis, 'tis true," but it is 
 a greater pity that others than themselves must suffer 
 the death penalty. Not satisfied with committing 
 suicide by slow degrees, they must entail misery upon 
 coming generations, and too frequently add murder to 
 suicide. Consider for a moment how many there are 
 who yearly commit suicide, not in a moment of pas- 
 sion (which might be forgiven), or in a fit of insanity 
 (which might be forgiven), but coolly, deliberately, and 
 as Christian (???) men and women. How appalling 
 the number ! How like blasphemy to have these 
 charged up to the Almighty by saying that " The 
 Lord giveth and the Lord taketh away; blessed be, the 
 name of the Lord." The Lord gives us all certain 
 privileges and He takes them away when we abuse His 
 precious gifts. In other words, when we are placed 
 on this earth, we are all put here with one proviso; we 
 must conform to nature's laws or suffer the penalty, 
 and blessed be the name of the Lord, those laws are 
 immutable.
 
 PHYSICAL TRAINING. 63 
 
 If in heaven there will be no one who has committed 
 suicide, how crowded that other place will be ! 
 
 Let us go back, just for a moment, to the corset. 
 It is by no means an attractive subject, except by the 
 law of association. It is only a waste-basket, with no 
 poetry in it though some men think them jewel 
 cases. True, the corset is a hackneyed subject; so is 
 temperance; and we must remember that temperance 
 should be applied to all things. Are women temper- 
 ate in the matter of corsets ? Certainly. We never 
 knew a woman who wore her corset tightly never; 
 that is, if we take her word for it; and what can we do 
 but take her word ? We would like to see the corset 
 banished from the land, and to hasten that glad time 
 we offer, gratuitously, two recipes, the use of which, 
 we think, would be successful exterminators. 
 
 First, in reply to the familiar couplet so often quoted 
 by the ladies: 
 
 " The lips that touch wine 
 Shall never touch mine," 
 
 we would like to have our brothers reply: 
 
 A woman but no corset, 
 For I can't indorse it; 
 And not another embrace 
 Till the corset you unlace. 
 
 Second, were the men to band themselves together 
 and publicly declare that they would never agaiu 
 embrace a young lady who wore a corset except on 
 trial ere the sun had descended on that proclamation, 
 the corsets would part company with their victims to 
 whom they had so fondly clung.
 
 64 PHYSICAL TRAINING. 
 
 " On the score of health, the distorted feet of the 
 Chinese, or the deformed skulls of the Flathead In- 
 dians, are less objectionable than the cramped waists 
 of our devotees of fashion. As regards beauty, it is 
 hard telling which infringes most upon a true ideal." 
 What is beauty ? Has physical exercise anything to 
 do with it ? Yes, in both face and form. There are 
 no really pretty men, though the term is often misap- 
 plied. There are beautiful and handsome men and 
 women, but character is one of the constituents. What 
 is called a pretty man, is nothing more nor less than a 
 suit of clothes, latest fashion, passing down the street 
 without anything in it. No man or woman may be 
 termed really beautiful before arriving at the age of 
 forty or forty-five. There are very few handsome 
 men and women. Young womanhood is*beautiful in 
 a soft, dreamy, day-dawn loveliness, but she never 
 reaches her real beauty until womanhood has devel- 
 oped body, mind and soul, with the touches of thought, 
 feeling, love, care and grand resolve. 
 
 The youth, just fledged as a professional man, must 
 wait years until the lines of experience, close thought, 
 professional conflicts, business excitement, hopes 
 blasted and hopes realized have chiseled a few lines 
 upon his face and the brilliancy of sobriety in his eye; 
 then, if pure, he is beautiful. 
 
 SYMMETRICAL DEVELOPMENT. 
 
 Let us strive, then, for bodily and mental develop- 
 ment; let us discipline the physical, side by side with 
 che mental, but never let the one pass the other, and
 
 PHYSICAL TRAINING. 65 
 
 in this way each may be made to sustain the other, 
 thereby producing our threefold aim, health of body, 
 health of mind, and graceful carriage of the body. 
 These three, when attained, will give us symmetrical 
 development. 
 
 A gentleman's arm, even an athlete's, when pendant 
 at the side and the muscles relaxed, should be as sym- 
 metrically beautiful as is the shapely arm of a perfectly 
 developed woman. The same holds good of the en- 
 tire body. There is not a portion of the body that 
 canrfot be fully developed by proper exercise and 
 manipulation. 
 
 Observe those who do practice gymnastics in our 
 public schools, and also athletes of more or less repu- 
 tation, and you will see that many of them are 
 stoop-shouldered and pass along the street in a care- 
 less, slip-shod, shuffling manner. " All exercises which 
 do not tend to ease, dignity and grace of carriage, are 
 of questionable utility." Exercise, if properly taken, 
 and under proper influences, should give elasticity of 
 step, buoyancy, firmness without rigidity, active chest, 
 and a general ease and gracefulness. 
 
 In every town where it is our privilege to meet those 
 interested on this subject, we would be pleased to aid 
 them in the organization of a class in gymnastic exer- 
 cises. It can easily be done, and.- it will be a benefit 
 to the community, even though the class may, for quite 
 a while, use nothing but the dumb-bells. It will be the 
 nucleus from which grand results will be sure to 
 follow. 
 
 If parents and educators throughout the land would 
 5
 
 66 PHYSICAL TRAINING. 
 
 give us a helping hand by pushing forward the good 
 work, aiding us by their watchfulness and care, ere 
 long it would appear that an entirely new race of 
 beings had sprung into existence, and our asylums 
 and hospitals would become gymnasiums, and our 
 boys and our girls would be the pride of our country. 
 We should not boast of freedom in this great land 
 of ours, for we are all a race of slaves slaves to some 
 pernicious soul-destroying or body-destroying habit. 
 Let us free ourselves from everything that impedes 
 our progress toward the highest ideal of manhood -and 
 womanhood, in form, in character, and in health.
 
 PHYSICAL EXERCISES WITHOUT APPARATUS. 
 
 Pure air, freedom of the muscles, and freedom of 
 the joints are the first requisites toward physical train- 
 ing. Always breathe through the nostrils, and take 
 deep inhalations to the waist. Do not allow the chest 
 Jx) rise and fall, however violent may be the exercise. 
 
 To increase the lung capacity, and to enable one to 
 so develop the chest muscles that the chest may be 
 raised and fixed by muscular action only not by 
 breathing we prescribe the first three exercises.
 
 68 
 
 PHYSICAL TRAINING. 
 
 THE LUNGS. 
 
 Place the hands on the chest, as shown in the illus- 
 tration. Take a deep inhalation, and retain it while 
 giving rapid but slight percussive blows with the fin- 
 gers not the palm of the hand. Continue the per- 
 cussion while slowly counting four (mentally); expel 
 the breath, but keep the arms in position during the 
 entire exercise. 
 
 N. B. It is especially important that the elbows be 
 kept on a line with the shoulders, as seen in the illus- 
 tration. 
 
 FIG. i. 
 
 Hands place. Irfhale Percussion Exhale.
 
 PHYSICAL TRAINING. 
 
 69 
 
 THE CHEST. 
 
 Place the arms at the side, as shown in the illustra- 
 tion. Take a deep inhalation, and retain it during the 
 exercise. Raise the hands slowly up and forward till 
 they pass above the face and meet the little fingers 
 resting against each other. Draw the arms back to 
 the side, as in starting; again forward, and again back 
 before expelling the breath. 
 
 FIG. 2. 
 
 Hands place. Inhale. Forward-Back-Forward-Back. Exhale.
 
 7O PHYSICAL TRAINING. 
 
 THE SHOULDERS. 
 
 A SPECIAL EXERCISE FOR THOSE WHO ARE STOOP- 
 SHOULDERED. 
 
 Place the arms at the side, as shown in the illustra- 
 tion. Take a deep inhalation, and retain it during 
 the exercise. Pass the arms slowly forward till they 
 are fully extended in a horizontal position, with all the 
 muscles relaxed, the hands open palms downward. 
 Draw the arms slowly back to the side, as though 
 stretching the muscles. The first impulse, on moving 
 the arms back, should be felt at the elbow. Move 
 them out straight from the shoulder, then down and 
 back till the little fingers touch the ribs; again for- 
 ward and again back, before expelling the breath 
 
 FIG. 3. 
 Hands place. Inhale. Forward-Back-Forward-Back. Exhale.
 
 PHYSICAL TRAINING 71 
 
 FREEDOM OF THE JOINTS. 
 
 THE FINGERS. 
 
 Place the arms as shown in the illustration. Put 
 sufficient force in the fore-arms and hands to differen- 
 tiate the fingers, while thrusting the hands up and 
 down. 
 
 Take the life so completely out of the fingers as to 
 remove all rigidity therefrom. 
 
 Continue these exercises but a few seconds at a 
 time; but take them often. 
 
 FIG. 4. 
 Fingers place. Thrust. 
 
 .Rest.
 
 7 2 
 
 PHYSICAL TRAINING. 
 
 THE WRISTS. 
 
 * 
 
 Place the arms at the side as shown in the illustra- 
 tion. Place sufficient force in the fore-arms to thrust 
 the hands from side to side. Arrest the vitality at the 
 wrist joints. 
 
 Continue these joint exercises but a few seconds at 
 a time; but practice them quite often. 
 
 FIG. 5. 
 
 Wrists place. Thrust in and out Rest.
 
 PHYSICAL TRAINING. 
 
 73 
 
 THE WRISTS. 
 
 Place the arms as shown in the illustration. Put 
 sufficient force in the fore-arms to thrust the hands up 
 and down. 
 
 As in the foregoing exercise, arrest the vitality at 
 the wrist joints, and cease the exercise before it be- 
 comes tiresome, as these movements are especially 
 intended for the joints, not the muscles. 
 
 FIG. 6. 
 
 Wrists place. Thrust up and down Rest.
 
 74 
 
 PHYSICAL TRAINING. 
 
 THE WRISTS. 
 
 Place the arms as shown in the illustration. Put 
 sufficient force in the fore-arms to whirl the hands 
 inward. Imagine the hands lifeless as if they were 
 simply tied to the wrists. 
 
 Arrest the vitality at the wrist, and cease, the exer- 
 cise ere it becomes tiresome. 
 
 FIG. 7. 
 
 Wrists place. Whirl inward Rest.
 
 PHYSICAL TRAINING. 
 
 75 
 
 THE WRISTS. 
 
 Place the arms as shown in the illustration. Put 
 sufficient force in the fore-arms to whirl the hands out- 
 ward. Imagine the hands lifeless as if they were 
 simply tied to the wrists. Arrest the vitality at the 
 wrists, and cease the exercise ere it becomes tiresome- 
 
 Wrists place. Whirl outward Rest.
 
 7 6 
 
 PHYSICAL TRAINING. 
 
 THE ELBOWS. 
 
 Bend the body to the left, placing the left hand to 
 the side, as shown in the illustration. 
 
 Raise the right arm till the elbow is even with the 
 shoulder. Arrest the vitality at the elbow, thus caus- 
 ing the fore-arm and hand to hang lifeless from the 
 elbow. Put strength in the upper arm, and move it 
 backward and forward. 
 
 FIG. 9. 
 
 Elbow right place. Forward and backward Rest.
 
 PHYSICAL TRAINING 
 
 77 
 
 THE ELBOWS. 
 
 Bend the body to the right, placing the right hand 
 to the side, as shown in the illustration. Raise the 
 left arm till the elbow is even with the shoulder. 
 Arrest the vitality at the elbow, thus causing the fore- 
 arm and hand to hang lifeless from the elbow. Put 
 strength in the upper arm, and move it vigorously 
 backward and forward. 
 
 FIG. 10. 
 Elbow left place. Forward and backward. .. .Rest.
 
 PHYSICAL TRAINING 
 
 THE SHOULDERS. 
 
 Take the life out of the entire arm both arms; 
 arresting all vitality at the shoulders. 
 
 Put sufficient strength in the chest to twist the body 
 quickly by one impulse to the left, allowing both arms 
 to sway freely; but bring the body back to position. 
 Do not repeat the impulse till the arms have ceased 
 swaying. Avoid rigidity of the arms. 
 
 FIG. n. 
 Shoulders. Impulse to the left Position.
 
 PHYSICAL TRAINING. 
 
 79 
 
 THE SHOULDERS. 
 
 Take the life out of the entire arm both arms; 
 arresting all vitality at the shoulders. 
 
 Put sufficient strength in the chest to twist the body 
 quickly by one impulse to the right, allowing both 
 arms to sway freely; but bring the body back to posi- 
 tion. Do not repeat the impulse till the arms have 
 ceased swaying. Avoid rigidity of the arms. 
 
 FIG. 12. 
 Shoulders. Impulse to the right Position.
 
 8o 
 
 PHYSICAL TRAINING. 
 
 THE NECK. 
 
 Drop the head slowly toward the right side. Do 
 not allow the body to sway or bend, or the head to 
 turn. Let the head drop low enough and with suffi- 
 cient force to strengthen the muscles of the opposite 
 side of the neck. Raise the head slowly, and then 
 drop it in the same manner toward the left side, 
 observing the same instruction and caution as when 
 dropping it toward the right. 
 
 FIG. 13. 
 Head. Right Raise Left Raise.
 
 PHYSICAL TRAINING. 
 
 8l 
 
 THE NECK. 
 
 Drop the head slowly forward, and as low as possi- 
 ble the lower the better, for strengthening the mus- 
 cles of the neck; also for giving flexibility and ease to 
 the various movements of the head. Keep the body 
 firm in all the neck exercises. Raise the head slowly, 
 and drop it in the same manner backward, allowing it 
 to go as far back as possible in order to strengthen 
 the muscles of the throat. Avoid all jerkiness. 
 
 Head. 
 
 FIG. 14. 
 Forward Raise Backward Raise.
 
 PHYSICAL TRAINING. 
 
 THE NECK. 
 
 Drop the head slowly forward, and as low as possi- 
 ble. Roll it very slowly toward the right side; then 
 as far back as possible; then to the left side, and for- 
 ward to position, 
 
 FIG. 15. 
 
 Head. Forward Right Back Left Forward Rest.
 
 PHYSICAL TRAINING. 
 
 THE NECK. 
 
 Turn the head very slowly to the right until a per- 
 fect profile is formed; then hack to position; then to 
 the left, until a perfect profile is formed. Keep the 
 head erect and the body firm immovable. 
 
 TURN 
 
 FIG. 16. 
 
 Head. Right Front Left Front.
 
 84 PHYSICAL TRAINING. 
 
 THE WAIST. 
 
 STRENGTHENING THE BACK AND THE ABDOMEN. 
 
 Stand erect, with the weight of the body on both 
 feet. Place the hands on the hips, as shown in the 
 illustration. Bend slowly forward, and as low as pos- 
 sible, until feeling a strong tension at the small of the 
 back, and along the back part of the limbs. Rise 
 slowly to position, and bend backward as far as pos- 
 sible, without becoming unbalanced. Change the 
 pressure of the fingers from the abdomen to the small 
 of the back, as shown in the illustration. Rise slowly 
 to position. 
 
 Caution. Allow the limbs to bend at the knee in 
 the backward motion, and refrain from laughing when 
 in this position. 
 
 FIG. 17. 
 Waist. Place hands. 
 
 Down up change fingers Back- up Change.
 
 PHYSICAL TRAINING. 
 
 THE WAIST. 
 
 RIGHT AND LEFT SIDE. 
 
 Place the hands upon the ribs, as shown in the illus- 
 tration. Bend the body as far as possible to the left 
 without moving the right foot. Rise slowly, and bend 
 the body as far as possible to the right without mov- 
 ing the left foot. Pass slowly back to position. Bend 
 as low as possible in each case; so low as to cause 
 great tension of the muscles over the ribs on either 
 side. 
 
 FIG. 18. 
 
 Waist. Place hands. Left Up Right Up.
 
 86 
 
 PHYSICAL TRAINING. 
 
 THE ENTIRE WAIST. 
 
 Stand erect. Place the hands on the side of the 
 body palms to the ribs. Turn or twist the body as 
 far as possible to the right without moving the feet; 
 then back to position; then as far as possible to the 
 left, and back to position. 
 
 FIG. 19. 
 
 Waist. Piace hands. Right Front Left Front.
 
 PHYSICAL TRAINING. 
 
 THE HIPS. 
 
 Place the hands on the hips. Stand erect, with the 
 weight of the body on the left foot. Paw with the 
 right foot by first drawing it well back, then raising 
 the right knee quite high, and pushing the right foot 
 forward. Allow the limb to fall quite heavily the 
 foot striking the floor. 
 
 FIG. 20. 
 
 Hips. Place hands. Paw. Back Up Down.
 
 88 
 
 PHYSICAL TRAINING. 
 
 THE HIPS. 
 
 Place the hands on the hips. Stand erect, with the 
 weight of the body on the right foot. Paw with the 
 left foot by first drawing it well back, then raising the 
 left knee quite high, and pushing the left foot forward. 
 Allow the limb to fall quite heavily the foot striking 
 the floor. 
 
 FIG. 21. 
 
 Hips. Place hands. Paw. Back Up Down.
 
 PHYSICAL TRAINING. 
 
 8 9 
 
 THE KNEE. 
 
 Place the hands on the hips. Stand erect, with the 
 weight of the body on the left foot. Raise the right 
 foot till the calf of the limb presses against the thigh, 
 as shown in the illustration. Place the foot to the 
 floor noiselessly. 
 
 FIG. 22. 
 
 Knee. Place hands. Up Down Up Down.
 
 PHYSICAL TRAINING. 
 
 THE KNEE. 
 
 Place the hands on the hips. Stand erect, with the 
 weight of the body on the right foot. Raise the left 
 foot till the calf of the limb presses against the thigh, 
 as shown in the illustration. Place the foot noise- 
 lessly to the floor. 
 
 Fie. 23. 
 
 Knee. Place hands. Up Down Up Down.
 
 PHYSICAL TRAINING. 
 
 9 1 
 
 THE ANKLE. 
 
 Place the hands on the hips. Stand erect, with the 
 weight of the body on the left foot. Raise the right 
 foot from the floor, and put sufficient strength in the 
 limb to shake the foot. 
 
 FIG. 24. 
 
 Ankle. Place hands. Raise the foot Shake Rest.
 
 PHYSICAL TRAINING. 
 
 THE ANKLE. 
 
 Place the hands on the hips, with the weight of the 
 body on the right foot. Raise the left foot from the 
 floor, and put sufficient force in the limb to shake the 
 foot. 
 
 FIG. 25. 
 
 Ankle. Place hands. Raise the foot Shake Rest.
 
 PHYSICAL TRAINING. 
 
 93 
 
 FOR THE MUSCLES. 
 
 THE CALF AND THIGH. 
 
 Stand erect. Rise slowly on the toes, raising the 
 heels as far as possible from the floor. Poise a few 
 seconds, then allow the heels to touch the floor, but 
 do not sink heavily upon them, nor allow the body to 
 sway backward and forward. Place the hands on the 
 hips, as it will aid in maintaining a balance. 
 
 FIG. 26. 
 
 Place hands. Rise on toes. Up Down Up Down. 
 
 " " from 10 to 50 times.
 
 PHYSICAL TRAINING. 
 
 THIGHS. 
 
 Place the hands on the hips. Bend both knees, and 
 settle the body toward the floor, sitting or so endeav- 
 oring upon the heels. Keep the body erect from the 
 waist up. Spring up to position as soon as the lowest 
 position is reached. 
 
 FIG. 27. 
 
 Sit. Place hands. Down Up Down Up. 
 
 from i o to 25 times.
 
 PHYSICAL TRAINING 
 
 95 
 
 FORE-ARM. 
 
 Have the arms rest easily at the side, as shown in 
 the illustration. Close the hands tightly, and open 
 them vigorously, thrusting the fingers out and extend- 
 ing or stretching them as much as possible. 
 
 FIG. 28. 
 
 Fingers. Shut Open Shut Open. 
 
 " from 10 to 25 times.
 
 90 PHYSICAL TRAINING. 
 
 CHEST AND ARMS. 
 
 Stand erect between two desks or chairs, or in front 
 of a chair with high arms. Bend forward, and place 
 the hands as shown in the illustration. Step back 
 until only the toes touch the floor. Hold up the head 
 so that the body is straight from head to foot. Let 
 the body down slowly between the desks or chairs, or 
 chair arms. 
 
 Let the body down as far as possible, then straighten 
 the arms, raising the weight of the body, resting on 
 them. Do not beyd the body, but keep it perfectly 
 straight from head to foot. 
 
 FIG. 29. 
 Chair. Position Hands Feet. Down Up. 
 
 " " 
 From 3 to 25 times.
 
 PHYSICAL TRAINING. 97 
 
 NOTE. 
 
 If all the movements of the preceding exercises are 
 taken, from three to five times will suffice, especially 
 for school or class work. 
 
 Those persons having more time and desiring more 
 rapid development, may increase the number of times 
 of each movement to any extent that will not cause 
 fatigue. The author generally takes each exercise 
 about twenty-five times. Some of these are favorites. 
 For instance, the exercise illustrated by Fig. 26 he 
 always takes fifty times, at least; often increasing it to 
 a hundred. After hours of mental labor, it is espe- 
 cially helpful in drawing the extra amount, of blood 
 from the brain to supply the muscles. 
 
 To this list of exercises without apparatus, may be 
 added the dumb-bell system.
 
 PHYSICAL TRAINING. 
 
 r-9- lo-n 
 
 FRONT VIEW OF MUSCLFS. 
 
 N. I!. I'.y n-fcrrin.c to pave ion. you will I'liul that tin- numbers used in 
 the above figure correspond with the various cxm.i-.i-s i;' V( 'i in WAU.MAN'S 
 DUMB BELL SVSIF.M.
 
 PHYSICAL TRAINING. 
 
 99 
 
 r.ACK. VIKXV ()!- MUSCLES. 
 
 N. I'. 15y referring to page 100, yon will find that the numbers used in 
 the above figure correspond with tin- various exercises given in WAKMAN'S 
 PUMB BELL SYSTEM.
 
 100 PHYSICAL TRAINING. 
 
 WARMAN'S DUMB-BELL SYSTEM. 
 
 KEY TO THE PHYSIOLOGICAL CHART. 
 
 The figures on the charts correspond with those of 
 the dumb-bell exercises; showing the muscles that are 
 developed when the movements are taken as indicated 
 by the chart figures. 
 
 Ascertain what muscles are weak, what portion of 
 the body is most in need of exercise; then practice 
 such as will bring about the desired result. Strength 
 and symmetrical development are sure to ensue. 
 
 No. i. The fore-arm. 
 
 No. 2. The extreme upper arm. 
 
 No. 3. The upper chest. 
 
 No. 4. The entire chest. 
 
 No. 5. The extreme point of the shoulder. 
 
 No. 6. The front and back of the upper arm (bi- 
 ceps and triceps). 
 
 No. 7. The shoulder. 
 
 No. 8. The shoulder, and the side of the chest. 
 
 No. 9-10-11. The abdomen, the small of the back, 
 and the sides. 
 
 No. 12. The extreme upper part of the shoulder. 
 
 No. 13. The lower thigh inner, front and back. 
 
 No. 14. The entire calf, the thigh, the ankle and 
 the foot. 
 
 No. 14-19. The neck as per 14 to 19 in exercises 
 without apparatus. 
 
 No. 15. The thigh front, back, and the extreme 
 upper inner portion.
 
 PHYSICAL TRAINING. IOI 
 
 No. 1 6. The thigh the lower front and the lower 
 back. 
 
 No. 17. The thigh the inner portion. 
 
 NOTE. It will be observed that we have studiously 
 avoided the use of technical terms. 
 
 The Indian club exercises are intended to strengthen 
 and invigorate the entire body, but their use is espe- 
 cially designed to develop the muscles of the waist, 
 chest, arms and shoulders. 
 
 The exercises without the use of apparatus, will 
 give freedom and flexibility to the joints, at the same 
 time strengthening and developing many of the 
 muscles. 
 
 The dumb-bells will, when adhering to the system 
 herein given, bring into action all the muscles, thus 
 producing a symmetrical development of the body. 
 
 While we advocate (and take) all the exercises, we 
 especially commend as a morning tonic Exercise 
 No. 25 (without apparatus), and Exercise No. 28 
 with the two clubs.
 
 102 PHYSICAL TRAINING. 
 
 WARMAN'S DUMB-BELL EXERCISES. 
 
 Should these exercises be given without dumb-bells, 
 keep the hands closed. Characterize each movement 
 by a strong, vigorous action. 
 
 The expense of the dumb-bells, however, is so 
 trifling, the space they occupy of so little moment, 
 the results derived therefrom so beneficial, that the 
 author recommends their use. 
 
 There is nothing to be gained by heavy dumb-bell 
 work. Yet the exercises here given should not be 
 classed under light calisthenics. While the dumb-bell 
 that is used should be light, the force whereby it is 
 used should be heavy. 
 
 Knowing that wooden dumb-bells even those of 
 the same weight have not always the same sized 
 handle, and that the majority of the handles are too 
 small for the average sized hand, we have arranged, 
 in consequence of this difficulty, with Messrs. Spald- 
 ing & Bros., of Chicago and New York, to make for 
 us what is known as 
 
 WARMAN'S DUMB-BELL SUBSTITUTE. 
 
 These substitutes have given perfect satisfaction; 
 are more durable than the wooden dumb-bell; are 
 highly polished, with an ebony finish; will not mar 
 by striking them together; will serve alike for the 
 smallest or the largest hand; will occupy but very 
 little space; can be curried in the pocket; and last,
 
 PHYSICAL TRAINING. 103 
 
 but not the least to be considered, they are /ess expen- 
 sive than the wooden dumb-bells. 
 
 GENERAL DIRECTIONS. 
 
 Music, Portions of army selections, such as 
 " Tramp, tramp, tramp," and " Marching through 
 Georgia," are especially adaptable for class work. 
 
 Grasp the dumb-bells firmly, and cause every move- 
 ment to be one of vigorous action. 
 
 The number of moves in each exercise should cor- 
 respond with the impulses of the music the number 
 of impulses being optional with the teacher. 
 
 We would suggest as a criterion, that, in taking the 
 first exercise to the tune of "Tramp, tramp, tramp," 
 etc., the change to the second exercise should occur 
 directly after the seventh upward impulse. In taking 
 the second exercise, the change occurs directly after 
 the seventh impulse to the right.
 
 IO4 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 1. 
 
 Extend the arms to the side, as shown in the illus- 
 tration. Do this when position is called or the signal 
 given by the music. 
 
 The hands should rise and fall with each musical 
 impulse. Bring the hands down and in under as far 
 as possible, and then up as far as possible. Do not 
 move the arms except at the wrist joint. 
 
 n 
 
 FIG. i. 
 
 Position. Down Up Down Up. 
 
 change.
 
 PHYSICAL TRAINING. 105 
 
 EXERCISE 2. 
 
 At the conclusion of the seventh upward impulse of 
 Exercise i, keep the arms extended, but turn or twist 
 the arm to the right, then to the left. This movement 
 will affect the whole arm and the shoulder. Do not 
 lower the arm, but keep it extended during the exer- 
 cise. Do not loosen the grasp on the bells. 
 
 Turn. Right Left Right Left. 
 
 " change.
 
 io6 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 3. 
 
 Bring the arms forward on a direct line, as shown 
 in the illustration. Strike the bells together, and 
 return them on the same line, carrying them just a 
 little back of position. Do not lou'er the arms nor 
 bend the body in the foolish endeavor to try to strike 
 the back of the hands behind you. If the hands are 
 kept on a direct line with the shoulder, and the body 
 kept erect, not one person in ten thousand can strike 
 the back of the hands together. When the bells pass 
 back, do not bend the body, but allow it to sway. 
 
 * FIG. 3. 
 Front Back Front Back. 
 
 change at will.
 
 PHYSICAL TRAINING. 
 
 107 
 
 EXERCISE 4. 
 
 Make the change from the front position of the last 
 exercise, bringing the hands back to the side, as shown 
 in the illustration. Place the bells vertically against 
 the ribs, but do not bend tht wrist. Thrust the arms 
 forward and back. Bring the hands back to the ribs 
 each time with unbent wrist. 
 
 FIG. 4. 
 
 Back Front Back Front. 
 
 " Change at will.
 
 io8 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 5. 
 
 When the hands are drawn back the last time in the 
 preceding exercise, thrust them down with force; then 
 bring them up under the arms to the armpits. Bend 
 the wrists as much as possible, when the hands touch 
 the armpits, but bring the arm up perfectly straight, 
 as shown in the illustration. 
 
 In throwing the arms down with force, remove the 
 weight of the body from the heel. By so doing the 
 jarring of the body will be avoided, as well as the jar- 
 ring of the room, and possibly the jarring of some one's 
 nerves. Do not bend the body, but incline it forward. 
 
 I ( 
 
 FIG. 5. 
 Down Up Down Up. 
 
 Change at will.
 
 PHYSICAL TRAINING. 
 
 109 
 
 EXERCISE 6. 
 
 On the last upward move, thrust the arms out at the 
 side, with the hands on a line with the shoulders. 
 Thrust out and back with force, taking care not to 
 lower the elbows, and not to bend the wrists. See 
 illustration. The bell should not strike the shoulder. 
 
 \ 
 
 FIG. 6. 
 
 Out Back Out Back. 
 
 Change at will.
 
 no 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 7. 
 
 Thrust the hands up, as shown in the illustration. 
 The bells may be allowed to click, if thought desir- 
 able. In bringing the bells down, touch the shoulders 
 with them without lowering the arm. Make an effort 
 to extend the arms as far as possible above the head. 
 
 FIG. 7. 
 Up- Down Up Down. 
 
 Change at will.
 
 PHYSICAL TRAINING. 
 
 Ill 
 
 EXERCISE 8. 
 
 Place the left hand at the side the arm akimbo, 
 the hand resting against the ribs. Extend the right 
 arm forward, as shown in the illustration. Sweep the 
 hand toward the floor, making a complete and perfect 
 circle at the right side. 
 
 We would suggest the making of about three full 
 circles forward, and three full circles reversed. Then 
 bring the right hand to the side the arm akimbo 
 and extend the left arm forward for three full sweeps 
 forward and toward the floor, and the three reverse 
 movements. 
 
 -.. 
 
 FIG. S. 
 
 Right. Forward and sweep. 1-2-3. 
 
 Reverse " 1-2-3. 
 
 Left. Forward " " 1-2-3. 
 
 Reverse ' 1-2-3.
 
 112 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 9. 
 
 Return the left hand to the side; both arms will 
 then be akimbo. Change the music to very slow 
 march time. The arms will now rest while the waist 
 muscles are being exercised. 
 
 Bend the body slowly forward aod as far down as 
 possible, then up and as far back and down as possi- 
 ble, bending the knees on the backward movement. 
 Do not allow any jerkiness in this and the next two 
 exercises, but instead, a feeling akin to the stretching 
 of the body especially of the muscles of the back and 
 abdomen. 
 
 /* -._.; 
 
 FIG. 9. 
 Forward Up Backward Up. 
 
 Change at will.
 
 PHYSICAL TRAINING. 
 
 EXERCISE 10. 
 
 Bend the body to the right as far as possible, then 
 up and to the left as far as possible, without raising 
 either foot from the floor. Keep the bells at the side 
 arms akimbo. There should be strong tension of the 
 muscles on either side. Make the movements very 
 slowly. 
 
 -r-\ 
 
 FIG. 10. 
 
 Right Up Left Up. 
 
 Change at will.
 
 PHYSICAL TRAINING. 
 
 EXERCISE 11. 
 
 Twist or turn the body as far as possible to the 
 right, then to the left. Do not move the feet, or bend 
 the body forward or backward, or from side to side 
 Make the movements very slowly. 
 
 FIG. ii. 
 
 Right Left Right Left. 
 Change at will.
 
 PHYSICAL TRAINING. 115 
 
 EXERCISE 12. 
 
 Drop the hands down so that the arms are pendant 
 at the side. Turn the palms outward, with the back of 
 the hands touching the limbs. Extend the arms out- 
 ward and up, as shown in the illustration. Keep the 
 arms as straight as possible, touching the bells together 
 as far above the head as possible, without moving the 
 feet. Bring the bells back to the side of the body 
 with the arms still extended. Each time that the bells 
 are brought down, touch the limbs with the back of 
 the hands. 
 
 \ 
 
 FIG. 12. 
 Turn. Up Down Up Down. 
 
 Change at will.
 
 n6 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 13. 
 
 Bring the hands to the side with the bells vertical, 
 as shown in the illustration. Keep the left hand in 
 position during the movement of the right, and rice 
 rcrsa. Step well forward, as shown in the illustration. 
 Bend the right knee, and place the right hand to the 
 floor by the side of the right foot. Turn the left foot 
 on the side and keep the limb unbent. Spring back 
 to position. Take the same exercise with the left 
 limb, placing the left hand on the floor by the side of 
 the left foot. 
 
 . 
 
 r 
 
 FIG. 13. 
 Right. Forward Up Forward Up. 
 
 Left. 
 
 Change at will.
 
 PHYSICAL TRAINING. 
 
 EXERCISE 14. 
 
 Place the hands upon the side, as shown in the 
 illustration. Stand erect. Rise slowly on the toes, 
 raising the heels as far as possible from the floor. 
 Poise a few seconds, then allow the heels to touch the 
 floor, but do not sink heavily upon them, nor allow 
 the body to sway backward and forward. 
 
 FIG. 14. 
 
 Up Down Up Down. 
 From 10 to 50 times.
 
 n8 
 
 PHYSICAL TRAINING. 
 
 EXERCISE 15. 
 
 Place the right hand to the left chest, as shown in 
 the illustration. Step quite a distance to the right, on 
 a straight line with the left foot. Do not take up the 
 left foot from the floor, but turn it on the side, with 
 the limb unbent. Swing the right hand down and up 
 till the bell hangs over the right shoulder. Pass back 
 to position, sweeping the bell back to the chest. 
 
 The same exercise should be taken to the left side. 
 
 
 V fc * . 
 
 *.... Y 
 
 * .-.. 
 
 FIG. 15. 
 Right Place Sweep Position. 
 
 Left Place
 
 PHYSICAL TRAINING. 
 
 EXERCISE 16. 
 
 Place the hands on the chest. Thrust them straight 
 up, then back to the chest, then to the floor, as shown 
 in the illustration. Touch the bells to the floor by the 
 side of the feet. Keep the body erect from the waist 
 up. Pass up to position, bringing the bells again to 
 the chest. 
 
 t t 
 
 Chest Up Chest Floor. 
 
 Change at will.
 
 PHYSICAL TRAINING. 
 
 EXERCISE 17. 
 
 Place the arms as shown in the illustration. Make 
 a sweep to the floor, placing the bells by the side of 
 the feet, and leaving them there, while sweeping the 
 hands far enough back to complete a three-fourths 
 circle from first position. Straighten the limbs, but 
 not the body, when sweeping the hands back. 
 
 On the return movement bend the limbs, take the 
 bells from the floor, and sweep them up and back of 
 the head to position. 
 
 ,-dr: 
 
 Position. Sweep Floor Halt. Return Take Up. 
 
 Conclude the exercises by placing the hands to the 
 chest, and filing right or left, and marching.
 
 PHYSICAL TRAINING. 
 
 WARMAN'S INDIAN -CLUB SYSTEM. 
 ONE CLUB. 
 
 GENERAL DIRECTIONS. 
 
 Grasp the club firmly, but easily; the little finger 
 resting against the knob. As these exercises are 
 intended for physical development, and not for the 
 purpose of displaying "fancy " or " snake movements" 
 very good in their way and for the purpose designed 
 it is advisable and necessary that the knob of the 
 club should never slip to the thumb and forefinger; 
 neither should the thumb extend up the handle of the 
 club. Place the idle arm at the side, with the back of 
 the fingers resting gracefully against the side of the 
 body. Do not allow the club to wabble. When a 
 movement is made requiring the arm to be extended, 
 hold the club firmly, yet as gracefully as if it were a 
 part of that extension. Imagine that you are stand- 
 ing between perfect circles at right angles with each 
 other large and small on either side; large in front 
 and small behind. The clubs should follow these 
 lines perfectly in all the small circles and sweeps. 
 
 Be satisfied to practice with one club till all the 
 single moves have been mastered; the double moves 
 will then be more readily attained, as they are combi- 
 nations of the single. 
 
 Practice each move separately, as shown in the 
 illustration of the same. Learn the name of each
 
 122 PHYSICAL TRAINING. 
 
 move, and it will be helpful, inasmuch as it is sug- 
 gestive. 
 
 Do not be ambitious to handle heavy clubs. Judi- 
 cious practice regularly taken with a pair of light clubs, 
 will prove more beneficial than spasmodic or overwork 
 with heavy clubs. Stand firmly, but not rigidly. Place 
 the feet in as graceful and comfortable a position as 
 the nature of the movement will allow. Do not quite 
 touch the heels, nor place them too far apart, when 
 facing an audience. 
 
 SIZE OF CLUBS. 
 
 We have observed that, as a general thing, a lady of 
 average strength will use a two-pound club with ease; 
 a gentleman, a four-pound club. These are sufficiently 
 heavy for beginners, especially when taking our entire 
 system of exercises without rest, giving each move- 
 ment three times. 
 
 ERRATA. 
 
 INDIAN-CLUB SYSTEM. 
 ONE CLUB. 
 
 Figures 15 to 22 inclusive should face to the left 
 as directed in the instructions accompanying the 
 illustrations.
 
 PHYSICAL TRAINING. 
 
 123 
 
 WARMAN'S INDIAN-CLUB SYSTEM. 
 ONE CLUB. 
 
 POSITION.
 
 I2 4 
 
 PHYSICAL TRAINING. 
 
 Place the club in the hands, as shown in POSITION. 
 Toss the club a little higher than the head, placing the 
 left hand against the side of the body, the back of the 
 fingers touching the body. Pass the right hand back 
 of the head at the right side, and allow the club to 
 drop and form a complete small circle back of the 
 head, which we will designate as the small inward. 
 Follow this movement with a full sweep of the arm in 
 front toward the left side, bringing it up on the right 
 to make two small inwards, etc., thus forming Fig. i. 
 
 INWARD RIGHT. 
 
 1 Small circle inward - Sweep in front. 
 
 2 > <i .. 
 
 3 " " " " "
 
 PHYSICAL TRAINING. 
 
 125 
 
 CHANGE by halting the club, just as it sweeps up 
 the right side, a little higher than the shoulder and 
 reverse the movement. 
 
 FIG. 2. 
 
 OUTWARD RIGHT. 
 
 1 Small circle outward Sweep in front. 
 
 2 " 
 
 3 " " "
 
 126 
 
 PHYSICAL TRAINING. 
 
 CHANGE by passing the club to the left hand just 
 as it sweeps up toward the left side the third time. 
 When a little higher than the shoulder, let it fall to a 
 small outward circle. 
 
 \ 
 
 OUTWARD LEFT. 
 
 1 Small circle outward Sweep in front. 
 
 2 " " '' " " " 
 
 3 " " " " " "
 
 PHYSICAL TRAINING. 
 
 127 
 
 CHANGE by omitting the third sweep outward, but 
 instead, drop the club in front of the face, following 
 with a full sweep inward, bringing up the club on the 
 left side and making a small inward circle. 
 
 FIG. 4. 
 
 INWARD LEFT. 
 
 1 Small circle inward Sweep in front. 
 
 2 " " " 
 
 3 " " " " "
 
 128 
 
 PHYSICAL TRAINING. 
 
 CHANGE by halting the club when it sweeps up 
 the left side the third time, poising it as shown in the 
 illustration. Let it fall as if to make an outward, but 
 instead of making a full circle, drop it in front of 
 the face. 
 
 rein 2 
 
 FIG. 5. 
 
 POISE DROP. LEFT. 
 
 Poise at I Poise at 2 Drop in front of the face.
 
 PHYSICAL TRAINING. 
 
 129 
 
 CHANGE by poising again at i, reversing the move- 
 ment to a small outward; then sweep it in front, taking 
 it up with the right hand and halting it at poise i on 
 the right side. Let it fall as if to make an outward; 
 but instead of making a full circle, drop it in front of 
 the face. 
 
 FIG. 6 
 
 POISE DROP. RIGHT. 
 
 Poise at i Poise at 2 Drop in front of the face.
 
 130 
 
 PHYSICAL TRAINING. 
 
 CHANGE by poising again at i, and reversing the 
 movement to a small outward; then sweep it in front 
 and take it up with the left hand to poise i left; re- 
 verse it to a small outward, and pass it from hand to 
 hand after each small outward. 
 
 ' * / 
 
 / / .* / 
 
 if t ; { 
 
 ALTERNATING OUTWARD. 
 Outward Right Sweep. Outward Left Sweep.
 
 PHYSICAL TRAINING. 
 
 CHANGE by taking the club again in the right hand 
 as if to make a fourth outward, but instead, make a 
 small inward, passing it quickly behind the head to 
 the left hand, which should be in position to grasp 
 the club without stopping its motion. It will drop 
 into a small outward circle with the left hand. Sweep 
 it out and front, pass it again to the right hand. 
 
 FIG. 8. 
 
 LARGE WHEEL LEFT. 
 
 Inward Right Outward Left Sweep. 
 
 Drop.
 
 1 3 2 
 
 PHYSICAL TRAINING. 
 
 CHANGE by omitting the last sweep, but, instead, 
 drop the club in front of the face with the left hand, 
 giving a full sweep inward, thus reversing the move- 
 ment. 
 
 f *' *' ^ *.*'>" 
 / / // V, \ -v 
 
 .'* ' \'- \ 
 
 / if f\ , V \ 
 
 h i < <^J ; i 
 
 LARGB WHEEL RIGHT. 
 Inward Left. Outward Right. Sweep. 
 
 Drop.
 
 PHYSICAL TRAINING. 
 
 133 
 
 CHANGE by again omitting the last sweep. Drop 
 the club in front of the face with the right hand, giv- 
 ing a full sweep inward, thus reversing the move- 
 ment. 
 
 V, 
 
 FIG. 10. 
 
 SMALL WHEEL LEFT. 
 Inward Right. Outward Left. Avoid Sweep. 
 
 " " Drop.
 
 PHYSICAL TRAINING. 
 
 CHANGE by dropping the club in front of the face 
 with the left hand, following with a full sweep inward, 
 thus reversing the movement. 
 
 It will be observed that, in making the small wheels, 
 the sweeps are omitted, thus distinguishing between 
 the large and small wheels. 
 
 FIG. ii. 
 
 SMALL WHEEL RIGHT. 
 
 Inward Left. Outward Right. Avoid Sweep. 
 ' " " Drop and Poise.
 
 PHYSICAL TRAINING. 
 
 '35 
 
 CHANGE by again dropping the club in front of 
 the face with the right, giving a full sweep inward; 
 but, as the club comes up, halt it at poise i, swing it 
 to poise 2, and drop in front of the face, bringing it 
 to an inward. Sweep it in front and halt it again at 
 poise i. 
 
 FIG. 12. 
 
 POISE DROP INWARD. KIOHT. 
 
 Poise at i I'o'se at 2 Drop Inward Sweep. 
 
 o\-er.
 
 i 3 6 
 
 PHYSICAL TRAINING. 
 
 CHANGE bypassing the club to the left hand, mak- 
 ing the change back of the head. Pass from the last 
 small inward circle with the right hand to a small out- 
 ward with the left. Drop the club in front of the 
 face and sweep it up to poise i, swing it to poise 2, 
 and then drop it in front of the face, and bring it to 
 an inward. Sweep it in front, and halt it again at 
 poise i. 
 
 \ 
 
 POISE DROP INWARD. LEFT. 
 
 Poise at I Poise at 2 Drop Inward Sweep. 
 " " " " " " " " Pass Over.
 
 PHYSICAL TRAINING. 
 
 137 
 
 CHANGE by passing the club to the right hand, 
 making the change back of the head, going from a 
 small inward left to a small outward right. Drop the 
 club in front of the face and sweep it to an inward 
 right, passing it directly back to the left hand mak- 
 ing the change back of the head and making a drop 
 and inward left. 
 
 FIG. 14. 
 
 ALTERNATING DROP AND INWARD. 
 Drop Sweep Inward Over. Drop Sweep Inward Over. 
 
 " " " Turn the body to the left.
 
 138 
 
 PHYSICAL TRAINING. 
 
 CHANGE by turning the body to the left just as the 
 club is completing the last small inward circle. Keep 
 the arm bent, and make a wrist circle at the side. Keep 
 a firm hold on the club, not allowing the knob to slip 
 to the thumb and fore finger. 
 
 FIG. 15. 
 
 SMALL SIDE. 
 
 Small side-circle. 1-2-3.
 
 PHYSICAL TRAINING. 
 
 139 
 
 CHANGE by extending the arm upward and for- 
 ward, .making a large circle at the side without bend- 
 ing the arm. 
 
 
 f 
 
 \ 
 
 \ 
 
 FIG. 16 
 
 LARGE SIDR. 
 Large side-circles. 1-2-3.
 
 140 
 
 PHYSICAL TRAINING. 
 
 CHANGE by checking the club just as it passes the 
 fact on the third downward stroke, and reversing the 
 movement. Do not allow the club to wabble when 
 checking it, nor the arm to bend in making the circle. 
 
 FIG. 17. 
 
 REVERSE. 
 
 Large side Reverse. I-
 
 PHYSICAL TRAINING. 
 
 141 
 
 CHANGE as the club comes up in front on the third 
 circle. When it is high enough, drop it to a small 
 side, followed by a large side; then, as it is ready to 
 descend as if to make a second large side, bring it 
 diagonally to the left side with a full sweep; then back 
 to the starting point of a large side, and make another 
 large side-circle. 
 
 FIG. 18. 
 
 SIDE AND DIAGONAL. 
 
 1 Small Large Diagonal Large. 
 
 2 " " " 
 
 3 " and over.
 
 142 
 
 PHYSICAL TRAINING. 
 
 CHANGE at the close of the third small circle, by 
 making a small inward and passing the club to the left 
 hand, making the change back of the head. Make a 
 small outward with the left, and when the club be- 
 comes vertical, drop it back to a small inward with the 
 same hand, and when the club again becomes vertical, 
 change the movement to a small side-circle. 
 
 FIG. 19. 
 
 SMALL SIDE. 
 Small side-circle. 1-2-3.
 
 PHYSICAL TRAINING. 
 
 143 
 
 CHANGE by extending the arm upward and for- 
 ward, making a large circle at the side, without bend- 
 ing the arm. 
 
 FIG. 20. 
 
 LARGE SIDE. 
 
 Large side circle. 1-2-3.
 
 144 
 
 PHYSICAL TRAINING. 
 
 CHANGE by checking the club just as it passes the 
 feet on the third downward stroke, and reversing the 
 movement. Do not allow the club to wabble when 
 checking it, nor the arm to bend, when making the 
 circle. 
 
 REVERSE. 
 
 Large side Reverse. 1-2-3.
 
 PHYSICAL TRAINING. 
 
 M5 
 
 CHANGE as the club conies up in front on the third 
 circle. When it is high enough, drop it to a small 
 side, followed by a large side; then, as it is ready to 
 descend as if to make a second large side, bring it diag- 
 onally to the right side with a full sweep; then back 
 to the starting point of a large side, and make another 
 large side-circle. 
 
 FIG. 22. 
 
 SIDE AND DIAGONAL. 
 i Small Large Diagonal Large. 
 
 and face front.
 
 146 
 
 PHYSICAL TRAINING. 
 
 CHANGE by extending the arm at the completion 
 of the third small circle, as if to make a large side 
 circle; then, just as the club is ready to sweep down, 
 turn the body quickly back to the front position. 
 Sweep the club in front, make a small outward with 
 the left hand, and sweep it to the right. Place the 
 right hand as shown in the illustration, and make 
 small circles outside and inside the arm, keeping the 
 arm extended as much as possible, and keep the club 
 as near the. arm as possible. Keep the little finger next 
 to the knob. 
 
 OST 
 
 FIG. 23. 
 
 CHIN-KNOCKER. 
 
 Outside of arm Inside of arm. 
 
 Sweep to the left hand.
 
 PHYSICAL TRAINING. 
 
 147 
 
 CHANGE by sweeping the club to the left hand and 
 making a small outward with the left. Place the hand, 
 as shown in the illustration, and make small circles 
 outside and inside the arm, keeping the arm extended 
 as much as possible; also keep the club moving as 
 near the arm as possible. Do not let the knob of the 
 club slip to the thumb and forefinger. 
 
 FIG. 24. 
 
 CHIN-KNOCKER. 
 Outside of arm Inside of arm. 
 
 " " " Sweep to the right hand.
 
 148 
 
 PHYSICAL TRAINING. 
 
 CHANGE by carrying the club to the right side by 
 the right hand, until the hand is straight with the 
 shoulder, as seen in the illustration. Grasp the club 
 firmly, and hold it in an upright position. Without 
 raising, lowering or bending the arm the slightest, lay 
 the club on the arm, then raise it and extend it till it 
 is perfectly straight. Throughout this entire exercise 
 the arm should not move, nor bend at the elbow. 
 
 FIG. 25. 
 
 THE LEVER. 
 
 Upright On the arm Straight out. 
 
 and toss to outward.
 
 PHYSICAL TRAINING. 
 
 149 
 
 CHANGE by tossing the club to a small outward, 
 and sweep it to the left hand; stop the hand as soon 
 as it is even with the shoulder, and place the club in 
 an upright position. Lay the club on the arm without 
 bending the arm at the elbow. Raise the club with- 
 out moving the arm, and extend it until it is perfectly 
 straight, as shown in the illustration. 
 
 FIG. 26. 
 
 THE LK.VF.R. 
 
 Upright On the arm Straight out. 
 
 and toss to outward.
 
 PHYSICAL TRAINING. 
 
 CHANGE by tossing the club to a small outward. 
 Do not make a sweep, but just as the club completes 
 the small circle, reverse it to a small inward. Then, 
 just as the club is upright, make a small side-circle, 
 and when the club is again upright, make a small 
 inward; thus alternating small inwards and small 
 sides. 
 
 INWARD AND SIDE. 
 Small inward Small side. 
 
 and over to the right.
 
 PHYSICAL TRAINING. 
 
 CHANGE by passing the club back of the head to 
 the right hand. Make a small outward with the right 
 hand, then reverse it to a small inward, and, as it 
 comes to an upright position, change it to a small side 
 circle, then back to a small inward; thus alternating 
 small sides and small inwards 
 
 FIG. 28. 
 
 INWARD AND SIDE. 
 
 Small inward Small side. 
 
 and toss over the head, letting 
 
 it drop gently in the left hand, as shown in Fig. i position. 
 This will give a graceful 
 
 FINISH.
 
 152 PHYSICAL TRAINING. 
 
 WARMAN'S INDIAN-CLUB SYSTEM. 
 
 CONDENSED FOR CALLING. ONE CLUB. 
 
 Pre-supposing that the pupil has become familiar 
 with all the movements; /'. e., with the necessary details 
 in the learning of each, we present herewith our sys- 
 tem of exercises in a condensed form, as a reminder to 
 the individual, or as an aid to the teacher in calling 
 the movements to a class 
 
 The order of exercises, and the number of move- 
 ments of each, are the same as we use for our classes 
 in their public exhibitions. 
 
 On the rostrum, at the close of our lecture on 
 "PHYSICAL TRAINING, or THE CARE OF THE BODY," 
 we aim not only to entertain, but to exemplify the prin- 
 ciples set forth in our lecture, by giving, in appro- 
 priate costume, our entire system of Indian-Club ex- 
 ercises our clubs weighing eight pounds each. 
 
 As a rule, we do not advocate the use of heavy 
 clubs; but these to us do not seem heavy, having had 
 them in use privately and publicly for twenty-one 
 years. 
 
 Our plan of work is on the principle of the HEALTH 
 LIFT;/, e.: "cumulative strength"- the only true prin- 
 ciple. Hence we advise the use of one club throughout 
 the entire system of exercises; then rest a moment 
 before swinging the two clubs. Rest again, if desir- 
 able, at the close of "the windmill," before concluding 
 the entire system. 
 
 By so doing we find no difficulty in closing our 
 evening's entertainment by a few movements with 
 both clubs (16 Ibs.) in one hand.
 
 PHYSICAL TRAINING. 153 
 
 By adhering to these suggestions, invigoration will 
 take the place of exhaustion. Be patient in well doing. 
 
 ONE CLUB. 
 
 No. i. Inward Right one. 
 " two. 
 
 " " three. 
 
 No. 2. Outward Right one. 
 
 two. 
 three. 
 
 No. 3. Outward Left one. 
 " " two. 
 
 " " three. Drop. 
 
 No. 4. Inward Left one. 
 " " two. 
 " " three. 
 
 No. 5. Poise and Drop Left. 1-2-3. 
 No. 6. Poise and Drop Right. 1-2-3. 
 No. 7. Outward Right Outward Left. 
 
 No. 8. Large Wheel Left. 1-2-3. Drop and reverse. 
 No. 9. Large Wheel Right. 1-2-3. Drpp and reverse. 
 No. 10. Small Wheel Left. 1-2-3. Drop and reverse. 
 No. ii. Small Wheel Right. 1-2-3. Drop and Poise. 
 No. 12. Poise Drop Inward Right. 1-2-3. Over. 
 No. 13. Poise Drop Inward Left. 1-2-3. Over. 
 No. 14. Drop Inward Right Over. 
 
 Drop Inward Left Over. 
 
 Drop Inward Right Over. 
 
 Drop Inward Left Over 
 
 Drop Inward Right Turn.
 
 154 PHYSICAL TRAINING. 
 
 No. 15. Small Side Right. 1-2-3. 
 
 No. 16. Large Side Right. 1-2-3. 
 
 No. 17. Reverse Right. 1-2-3. 
 
 No. 1 8. Small Large Diagonal Large. 
 
 - 
 
 3 " Change to left hand. 
 No. 19. Small Side Left. 1-2-3. 
 No. 20. Large Side Left. 1-2-3. 
 No. 21. Reverse Left. 1-2-3. 
 No. 22. Small Large Diagonal Large. 
 
 2 
 
 3 " Turn. Change to right. 
 No. 23. Chin-knocker Right. 1-2-3. 
 No. 24. Chin knocker Left. 1-2-3. 
 No. 25. Lever Right. 1-2-3. 
 
 No. 26. Lever Left. 1-2-3. 
 
 No. 27. Inward and Small Side Left. 1-2-3. 
 
 No. 28. Inward and Small Side Right. 1-2-3. 
 
 Finish by tossing the club over the head, dropping 
 it gently into the left hand.
 
 PHYSICAL TRAINING. 155 
 
 WARMAN'S INDIAN-CLUB SYSTEM. 
 TWO CLUBS. 
 
 GENERAL DIRECTIONS. 
 
 When the clubs fall in the same direction, and are 
 intended to drop simultaneously, they should not be 
 separated from each other any greater distance during 
 the movement than when the movement began. 
 
 With the single exception of a " follow" movement 
 (The windmill, Fig. 12) both clubs should drop with 
 the same impulse, even though they are making differ- 
 ent movements. The slightest variation from this 
 rule will destroy the gracefulness and beauty of the 
 swinging. 
 
 When facing front, avoid turning the body from 
 side to side, except in Fig. i. Practice before a mir- 
 ror in order that every movement of the club may be 
 seen while facing front. This will teach one to look 
 at his audience, instead of turning his head and watch- 
 ing the clubs. Master your clubs instead of allowing 
 them to master you. 
 
 ERRATA. 
 
 INDIAN-CLUB SYSTEM. 
 TWO CLUBS. 
 
 Fig. 24 should face to the left as directed in the 
 instruction accompanying the illustration.
 
 156 
 
 PHYSICAL TRAINING. 
 
 WARMAN'S INDIAN-CLUB SYSTEM. 
 TWO CLUBS. 
 
 Take position by pointing the two clubs to the left, 
 as shown in the illustration. Keep the palms of the 
 hands up in order to steady the clubs. Toss both 
 clubs up and out, sweeping them down in front of the 
 body, and bringing them up to left side. Avoid 
 angles. Toss them out and bring them in as if de- 
 scribing an arc of a circle. 
 
 N. B. To take up the clubs artistically which 
 cannot be done until all the movements shall have 
 been learned see page 187. 
 
 FIG. i. 
 
 POINT. 
 
 Point left Sweep Point right Sweep. 
 
 Halt.
 
 PHYSICAL TRAINING. 
 
 157 
 
 CHANGE by halting at position and making a small 
 outward with the left, and a full sweep with the right; 
 both clubs dropping simultaneously. The club in the 
 right hand makes a large revolution, while the one in 
 the left makes a small one. 
 
 FIG. 2 
 
 SMALL LEFT LARGE RIGHT. 
 
 
 Small Wheel left. Large Wheel right.
 
 153 
 
 PHYSICAL TRAINING. 
 
 CHANGE by sweeping both clubs in front and 
 bringing them up on the right side, and halting them 
 in position of point right. Make a small outward with 
 the right hand, and a full sweep with the left, both 
 clubs falling simultaneously. 
 
 \ 
 
 FIG. 3. 
 
 SMALL RIGHT. LA^GE LEFT. 
 Small Wheel right. Large Wheel left.
 
 PHYSICAL TRAINING. 
 
 159 
 
 CHANGE by sweeping the clubs back to the left 
 side and halting them a second, making a small out- 
 ward with the left and a full sweep with the right. 
 Sweep them both to the right side and halt a sec- 
 ond making a small outward with the right and a full 
 sweep with the left; thus alternating the movement 
 from side to side. 
 
 FIG. 4. 
 
 ALTERNATE. 
 
 Small left Large right Sweep. Small right Large left Sweep
 
 i6o 
 
 PHYSICAL TRAINING. 
 
 CHANGE by sweeping the clubs back to the left 
 side and halting the club in the left hand at poise i; 
 but pass the right club up in front of the face and 
 push it back of the head, letting it drop as if to make 
 at\ inward. Instead of making a small circle, push it 
 to the right, as shown in the illustration. As the right 
 club drops behind the head, the left club sweeps back 
 in front toward the right side. The clubs now change 
 position the left club is pushed back of the head, 
 and the right club sweeps back in front. 
 
 BACKWARD DROP. 
 
 Backward drop right push. Backward drop left push.
 
 PHYSICAL TRAINING. 
 
 161 
 
 CHANGE by halting the left club at poise i ; swing 
 it to poise 2; and drop it in front of the face. While 
 this is being done the right club sweeps back on the 
 circle in front, and halts at poise i on the right side, 
 then to poise 2, and drops in front of the face; thus 
 making the regular poise and drop with each hand. 
 
 FIG. 6. 
 
 FORWARD DROP. 
 
 Poise and drop Left. Poise and drop Right. 
 
 ii
 
 162 
 
 PHYSICAL TRAINING. 
 
 CHANGE by halting the clubs a second when they 
 are on the left side. Turn the left club to an outward, 
 while the right club passes down in front and sweeps 
 up on the right side, making a small inward and push 
 as in the backward drop. It then sweeps down in 
 front and is pushed back of the head, making a back- 
 ward drop and push, while the left club is making an 
 outward. 
 
 FIG. 7. 
 
 OUTWARD LEFT BACKWARD DROP. 
 Outward left Sweep. Backward drop and push Right.
 
 PHYSICAL TRAINING. 
 
 I6 3 
 
 CHANGE by converting the backward push and 
 drop of the right club, to an outward and sweep. 
 When the club is pushed right the third time, instead 
 of dropping it in front, turn it immediately to an out- 
 ward. The left club makes no change but continues 
 making the outward and sweep. 
 
 FIG. 8. 
 
 ALTERNATING OUTWARD. 
 Outward left Sweep. Outward right Sweep.
 
 164 
 
 PHYSICAL TRAINING. 
 
 CHANGE by halting both clubs a second, just as 
 the right club closes the third small outward. Reverse 
 it to a small inward, followed by a full sweep. The 
 left club also reverses its movement, making a sweep, 
 followed by a small inward. One club is making an 
 inward while the other is making a sweep. 
 
 FIG. 9. 
 
 ALTERNATING INWARD. 
 Inward right Sweep. Inward left Sweep, 
 
 " " " Both clubs left side.
 
 PHYSICAL TRAINING. 
 
 '65 
 
 CHANGE by making a small outward left, and a 
 full sweep with the right; /. e., what is known as small 
 left, large right. Sweep both clubs in front at the 
 same time, and bring them up on the right side, and 
 sweep them up, over and back of the head, making- 
 small circles, both clubs parallel, as shown in the illus- 
 tration. 
 
 SMALL CIRCLES BACK. 
 
 One small circle Sweep. 
 
 Two " circles 
 
 Three " " Chanue.
 
 i66 
 
 PHYSICAL TRAINING. 
 
 CHANGE by making an extra small circle with the 
 left hand while the right sweeps in front. The right 
 hand passes back to a small inward, while the left 
 hand sweeps in front. By the time the small inward 
 is finished with the right hand, the left will be in place 
 for a small outward. The clubs now join, and make 
 another double circle back of the head. 
 
 FIG. ii. 
 
 LEFT RIGHT BOTH. 
 Small left Sweep. Small right Sweep. Small Both.
 
 PHYSICAL TRAINING. 
 
 i6 7 
 
 CHANGE by pushing the left club up and out from 
 the shoulder, while hastening the right in front, and 
 making a full sweep, till without halting either club 
 the right club is exactly opposite the left, just as the 
 right passes the feet both arms extended. The clubs 
 should now follow each other, but neither catch the 
 other. The right hand makes an inward and sweep, 
 while the left is following with a sweep and outward. 
 
 FIG. 12. 
 
 THK WINDMILL. 
 Inward right Outward left Sweep Sweep. 
 
 " " " " omit sweep.
 
 i68 
 
 PHYSICAL TRAINING. 
 
 CHANGE by slowing up on the left till the right 
 now catches it. Sweep both clubs in front and back 
 of the head (Fig. 10). Continue the small inward 
 circles with the right hand, but shift the position of 
 the left a trifle forward, making small side-circles. 
 Both clubs should fall and rise at the same time, each 
 crossing the track of the other. Swing them so that 
 the circles are at right angles. 
 
 SIDE AND INWARD LEFT. 
 
 Small side Left. Small inward Right
 
 PHYSICAL TRAINING. 
 
 169 
 
 CHANGE by quickly shifting the clubs to the right 
 side, making a small inward with the left, and a small 
 side with the right. 
 
 SID ND INWARD RIGHT. 
 
 Small side- -Right. Small inward Left.
 
 PHYSICAL TRAINING. 
 
 CHANGE by shifting the clubs back to the left side, 
 and then back to the right, continuing the same move- 
 ment, but alternating from side to side. 
 
 FIG. 15. 
 
 ALTERNATE. 
 Side and inward Left. Side and inward Right.
 
 PHYSICAL TRAINING. 
 
 171 
 
 CHANGE by bringing the clubs to a perpendicular 
 poise on either side of the head. Make a small in- 
 ward with the right, then a small inward with the left; 
 again with the right, and again with the left. Sweep 
 the right in front of the face, then the left, and bring 
 them up to repeat the small inwards with each. 
 
 FIG. 16. 
 
 RIGHT LEFT RIGHT LEFT SWEEP SWEEP. 
 
 Inward right-Inward left-Inward right-Inward left-Sweep-sweep. 
 " " " " omit sweep.
 
 172 
 
 PHYSICAL TRAINING. 
 
 CHANGE by omitting the sweep the third time. 
 At the conclusion of the small circles, bring the clubs 
 again to a perpendicular poise on either side of the 
 head, and make small side-circles; both clubs falling 
 and rising simultaneously. 
 
 SMALL SIDES. 
 
 Small side Right. Small side Left. Together.
 
 PHYSICAL TRAINING. 
 
 173 
 
 CHANGE by bringing the clubs again to a perpen- 
 dicular poise on either side of the head. Make small 
 inwards with each hand at the same time, the clubs 
 crossing each other at the handles. 
 
 FIG. 18. 
 
 SMALL INWARDS. 
 
 Small inward Right. Small inward Left. Together.
 
 174 
 
 PHYSICAL TRAINING. 
 
 CHANGE by sweeping both clubs in front of the 
 face at the same time, crossing each other above and 
 below in the circle. Keep the arms as fully extended 
 as possible. 
 
 INWARD SWEEPS. 
 Sweep inward Right. Sweep inward Left. Together.
 
 PHYSICAL TRAINING. 
 
 175 
 
 CHANGE by bringing the clubs again to a perpen- 
 dicular poise on either side of the head, and then 
 unite the last three moves in one; /. e., giving them in 
 succession one of each. 
 
 SIDE INWARD SWEEP. 
 
 Small sides Small inwards Sweeps. 
 
 " change.
 
 176 
 
 PHYSICAL TRAINING. 
 
 CHANGE by bringing the clubs again to a perpen- 
 dicular poise, and swing them to small circles toward 
 the left (Fig. 10). Then turn the body quickly to the 
 left without moving the left foot. Make small side- 
 circles once. Sweep the clubs together, bringing them 
 up on the right side. Turn the body right without 
 moving the right foot, and make small side-circles 
 once. Sweep the clubs back to the left side and 
 repeat. Both clubs should fall together only one 
 club being visible to any one sitting directly opposite. 
 
 SMALL SIDE LEFT AND RIGHT. 
 
 1 Small side Left Sweep, i Small side Right Sweep. 
 
 2 " " " " 2 " " 
 
 3 3 " " omit sweep.
 
 PHYSICAL TRAINING. 
 
 177 
 
 CHANGE by halting the left club as it points up till 
 the right club points down. Instead of the clubs fall- 
 ing simultaneously, they now fall successively. 
 
 FIG. 22. 
 
 ALTERNATE. 
 Small sides. Down Right. Down Left.
 
 I 7 8 
 
 PHYSICAL TRAINING. 
 
 CHANGE by halting the right club when it points 
 up, till the left club also points up. Continue the 
 small side-circle forward, with the left hand, but 
 reverse the small side-circle with the right hand. 
 Again both clubs fall simultaneously, though in oppo- 
 site directions. 
 
 FIG. 23. 
 
 REVERSE. 
 
 r 
 
 Small sides. Forward Left. Reverse Right
 
 PHYSICAL TRAINING. 
 
 I 79 
 
 CHANGE by making small sides and sweeping to 
 the left side. Turn the body to the left, without mov- 
 ing the left foot. Make small sides as soon as the 
 clubs come up on the left side; then make small 
 circles again, but pass both clubs inside the arms; then 
 again small sides outside; then thrust both clubs under 
 the arms, as shown in the illustration. Then toss the 
 clubs up for small sides again. 
 
 DOrBI.E CHIN-KNOCKER. 
 
 Small circles Outside Inside Outside Under. Toss- 
 
 sweep.
 
 i8o 
 
 PHYSICAL TRAINING. 
 
 CHANGE by sweeping the clubs in front now 
 facing front. Check the right club when the arm and 
 club are perfectly horizontal. Push the left club back 
 of the head and make a small inward left three times, 
 while holding the right hand and club perfectly quiet. 
 Sweep the left club in front, make a poise and drop, 
 and, as it drops, sweep the right club down with it. 
 
 RIGHT HORI7.0NTAL. 
 
 Horizontal Right. Inward i Left. 
 
 3 and sweep. 
 
 Poise and drop Left. Sweep both.
 
 PHYSICAL TRAINING. 
 
 181 
 
 CHANGE by sweeping the clubs up to the left side, 
 holding the left arm horizontal, ar.d passing the right 
 club back of the head. Make three small inward 
 circles with the right hand, then sweep in front of the 
 face, and make a poise and drop with the right hand. 
 
 FIG. 26. 
 
 LEFT HORIZONTAL. 
 
 Horizontal Left. Inward I Right. 
 " 2 " 
 
 " 3 " and sweep. 
 Poise and drop Right Sweep both,
 
 182 PHYSICAL TRAINING. 
 
 CHANGE by sweeping the clubs to a small circle 
 back of the head (Fig. 10). Turn the body squarely 
 to the left the weight on both feet. Make small 
 sides simultaneously; then sweep them to the floor, 
 and pass them as far back as possible without bending 
 the arms or the body. Do not allow the clubs to 
 wabble. Check the clubs quickly and pass them at 
 once up and back of the head, and check them. Do 
 not allow them to swing loosely toward the back. 
 Swing again to small sides. 
 
 FIG. 27. 
 
 CHECK. 
 
 I Small side Sweep Check. Up Check. 
 3 " " ' " " " 
 
 3 change.
 
 PHYSICAL TRAINING. 
 
 CHANGE by making an extra small side-circle with 
 the left hand, while the right makes a large side-circle. 
 Then make a small side-circle with the right hand, and 
 a large side-circle with the left. Both clubs should 
 fall with the ^ame impulse the one making a large 
 circle, while the other makes a small. 
 
 FIG. 28. 
 
 SHOULDER KRACE. 
 
 Small left Large right. Small right Large left. 
 " " " " change.
 
 1 84 
 
 PHYSICAL TRAINING. 
 
 CHANGE by checking the large side-circle, with 
 the right hand, just as the club has passed a short dis- 
 tance back of the feet. At the same time extend the 
 left arm and club up and forward pointing exactly 
 opposite the right. Slip the right foot a little back of 
 the left the momentum of the club on the downward 
 sweep will aid you. With a quick but strong impulse 
 sweep both clubs at once in opposite directions the 
 left arm makes a large circle forward, the right arm 
 a large side-circle reversed. Keep the arms unbent 
 and close to the body. 
 
 \ 
 
 FIG, 29. 
 
 LARGE RKVERSK. 
 Larjje side Forward Left. Large side Backward Ri^ht.
 
 PHYSICAL TRAINING. 
 
 I 85 
 
 CHANGE by halting the right club as it sweeps up 
 in front on the third reverse. Let it fall to a small 
 side. Check the left club as it passes the feet the 
 third time, and bring it up in front with a sweep. It 
 will reach there in time to join the right club as it 
 makes a second small side-circle. Join them (both 
 making a small side), sweep them to the front (turn- 
 ing the body front), and pass them back of the head, 
 making small circles back (Fig. 10). Pass directly to 
 the windmill, and add small side alternates (Fig. 22). 
 
 . \ 
 
 \ \ \ 
 
 * \ 
 
 ! ' 
 
 ' 
 
 WINDMILL ALTERNATE. 
 
 Inward right Outward left Small side right Small side left 
 
 Sweep. Sweep. 
 Inward right Outward left Small side right Small side left 
 
 Sweep. Sweep- 
 Inward right Outward left Small side right Small side left 
 
 Sweep both.
 
 l86 PHYSICAL TRAINING. 
 
 THE FINISH. 
 
 Halt the right club when completing the third small 
 alternate, till the left club comes up on the third small 
 circle. Sweep both in front with one impulse, and 
 pass them back over the head to a small circle (Fig. 
 10.). Follow this with a small side-circle (Fig. 21). 
 Pass the clubs gracefully under the arms (Fig. 24). 
 Keep them there till you have made your bow and 
 exit.
 
 PHYSICAL TRAINING. 187 
 
 WARMAN'S INDIAN-CLUB SYSTEM. 
 
 TWO CLUBS. 
 
 TO TAKE THEM ARTISTICALLY FROM THE FLOOR. 
 
 Face front. Stand between the clubs. Fold the 
 arms. With the first note of the music, unfold the 
 arms, raise the hands above the head, and sweep them 
 down to the side. Bend the body, take the clubs with 
 sufficient impulse to sweep them a short distance back. 
 Straighten the body, and this will give the clubs an 
 impulse forward. Sweep them up high enough in 
 front to make small side circles (Fig. 17), then small 
 circles back of the head (Fig. 10), then, turning the 
 body quickly to the left, make small side circles (Fig. 
 21), halting them in position of Fig. i two clubs. 
 
 N. B. In class exhibitions we would advise the 
 pupils to leave the platform at the close of the one- 
 club exercise, and when they return, carry the two 
 clubs under the arms, as shown in Fig. 24. At a sig- 
 nal from the music, toss the clubs in front to the same 
 position as when sweeping them up from the floor.
 
 l88 PHYSICAL TRAINING. 
 
 We herewith present our system of exercises: 
 
 CONDENSED FOR CALLING TWO CLUBS. 
 
 No. i. Point Left. Right Left. 
 
 a a 
 
 No. 2. Small left Large right. 1-2-3. Sweep. 
 No. 3. Small right Large left. 1-2-3. Sweep. 
 No. 4. Alternate. Left Right. 
 
 
 
 " " sweep. 
 
 No. 5. Backward drop. Right Left. 
 
 No. 6. Forward drop. Left Right. 
 
 u 
 
 No. 7. Outward left Backward drop, right. 
 No. 8. Alternating outward. Left Right. 
 
 No. 9. Alternating inward. Right Left. 
 
 " sweep. 
 No. 10. Small back-circles, i Sweep. 
 
 2 
 
 3 change. 
 No. n. Left Right Both i 
 
 " " 
 
 " 3 change.
 
 PHYSICAL TRAINING. 189 
 
 No. 12. Windmill. 1-2-3. 
 No. 13. Side and inward Left side. 1-2-3. 
 No. 14. Side and inward Right side. 1-2-3. 
 No. 15. Alternate. Left Right. 
 
 No. 16. Right Left Right Left Sweep Sweep. 
 
 II U U U 
 
 " Halt. 
 
 No. 17. Small sides. 1-2-3. 
 No. 1 8. Small inwards. 1-2-3. 
 No. 19. Double sweep. 1-2-3. 
 No. 20. Small side Inward Sweep. 
 
 " Turn. 
 
 No. 21. Small sides, left-one. Small sides, right-one. 
 " " " two " " " two. 
 
 " three " three. 
 
 No. 22. Alternate. Right Left. 
 
 No. 23. Reverse 1-2-3. Sweep to left side. 
 No. 24. Out In Out Under. Toss. 
 
 " and sweep. 
 No. 25. Right Horizontal. 
 
 Left Inward. 1-2-3. Sweep. 
 " Poise and drop. 
 
 Take it along (the right).
 
 190 PHYSICAL TRAINING. 
 
 No. 26. Left Horizontal. 
 
 Right Inward. 1-2-3. Sweep. 
 " Poise and drop. 
 
 Take it along (the left). Sweep turn 
 
 N'n 27. Small sides and check. Up. 
 
 " " three 
 
 No. 28. Shoulder brace. Left Right. 
 
 u u 
 
 " reverse. 
 
 No. 29. Large reverse. 1-2-3. 
 No. 30. Windmill and alternate. 1-2-3. 
 
 Sweep the clubs under the arms, and make your 
 exit.
 
 BOXING GLOVES. 
 
 We would call special attention to those interested in the manly art of self- 
 defence, to our superior line of Boxing gloves. We have arranged in our new 
 
 factor 
 qualit 
 patter 
 offer ( 
 recom 
 K 
 
 pccial room for manufacturing these goods, and will make an extra 
 of gloves, out of the very best material, and on the latest improved 
 is Manufacturing as we do, in very large quantities, we are enabled to 
 ir customers these superior gloves at comparatively low prices, and can 
 tend them as superior to any other glove on the market. 
 :h glove from 40 up, will bear our trade-mark to insure its genuineness, 
 il be known as " Spalding's Trade-marked Boxing Gloves.'' 
 
 PRICE LIST. 
 
 Per Set of 
 Four Gloves. 
 
 No. A A. Hoys' size, same as No. BB . . $i 50 
 
 No. BB. Men's size Boxing Gloves, chamois back, tan palms; cheap- 
 est glove made 2 oo 
 
 No A. Boys' size, same as No B . . . 2 50 
 
 No. B. Men's size Boxing Gloves, chamois back with tan palm; new 
 
 style; strong and durable ... . 300 
 
 White Kid, t n palms; same style as No 1) . . ... 400 
 
 No. C. 
 No. D. 
 
 No. 20. 
 
 All White Kid, made after the new pattern. . . ...... 4 50 
 
 Glove is made with chamois back, tan palm; strong and well 
 
 made . . .... 3 50 
 
 No. 40. An all Buckskin Glove, made of fine quality buck; very soft, 
 
 large, and nice for amateurs 500 
 
 No. 45. Same as No. .|o, heel padded - 5 So 
 
 No 50. A superior Glove, kid back, tan palm; the most durable and 
 
 best glove made at the price .. 5 50 
 
 No. "55. A superior Glove, well in de; kid back, buckskin palm 6 oo 
 
 No. (. Fine White Kid, large size, fully stuffed; a soft, light glove 
 
 for amateurs; ventilated palm 6 50 
 
 No. 65. Same as No. 60; heel padded 7 co 
 
 No. 70. Professional (or Chandler's) White Kid Glove; same style as 
 
 used by Chandler, Sullivan, and other well known 
 
 boxers; a perfect glove for expert boxers .... 7 oo 
 
 No. 75. Four-ounce Professional Exhibition Fighting Glove, used 
 
 by well known boxers for severe slugging ft oo 
 
 No. 75 A. Two-ounce Hard Fighting Glove 6 oo 
 
 No. So Graham's Patent Safety Glove; made of finest material, with 
 
 Graham's patent safety tip 700 
 
 No. Sj. Same as No. So; heel padded 7 50 
 
 CH.CAOO A. 6. SPALDING & BROS. NEWV OR K. 
 
 PHILADELPHIA. LONDON.
 
 IHDlAlJ 
 CLUBS 
 
 In introducing our new Trade-marked Indian Clubs, we would call special 
 attention to the perfect shape, beautiful ebony finish, and correct weight of 
 each club. We select the very choicest timber for these clubs, turn them by 
 hand, and work each club down to the exact troy weight, and this care in 
 making, together with the beautiful ebony finish, highly polished, and banded 
 in gold, with nickel-plated heads, makes them the most beautiful and desirable 
 Indian Clubs ever placed upon the market. We purpose keeping these clubs 
 up to the very highest grade, and to protect ourselves and customers against 
 cheap imitations our trade-mark will be stamped on each club, as represented 
 in the above cut. The following very low prices will make these clubs very 
 
 popular. 
 
 Prices of Spalding's Trade- marked Indian Clubs. 
 
 Weight, i Ib.. 
 
 2 Ibs. 
 
 3 Ibs. 
 
 4 Ibs. 
 
 5 Ibs. 
 
 6 Ibs. 
 
 .per 
 
 pair, 
 
 CHICAGO. 
 
 A.G. SPALDDfG & BROS. 
 
 }I OC 
 
 i in 
 
 3 
 
 1 70 
 
 2 OO 
 
 2 25 
 
 NEW YORK. 
 
 PHILADELPHIA. 
 
 LONDON.
 
 JAN 
 
 APRl 
 
 APR5- 
 
 MAR 9 
 
 Main L>* n 
 
 Form I,-n 
 20m-l, '41(1122 
 
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