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How to Get Strong and How to Stay So

Chapter 42: APPENDIX VII.
By William Blaikie
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About This Book

A practical manual advocates systematic daily physical exercise to build and preserve strength throughout life, arguing that even later starters can correct weak or uneven development with judicious routines. It examines common postural faults and the effects of varied lifestyles, and offers guidance for home and school arrangements for regular training. The text provides step-by-step regimens for children, young adults, women, working adults, the obese, the thin, the elderly, and consumptives, and explains targeted exercises for legs, chest, abdomen, shoulders, arms, hands, and the loins. Diagrams, appliance designs, and examples of measurable results support advice on creating balanced, sustainable programs.

APPENDIX VI.

Taken from Maclaren's "Physical Education." Showing effect of seven months and nineteen days' exercise, under his system, on men ranging from 19 to 28 years of age.

Table of Measurements of First Detachment of Non-commissioned Officers selected to be qualified as Military Gymnastic Instructors.

    MEASUREMENTS, Etc. INCREASE.
Date. No. Age. Height. Weight. Chest. Forearm. Upper arm. Height. Weight. Chest. Forearm. Upper arm.
    Yrs. Ft. In. St. Lbs. In. In. In. In. Lbs. In. In. In.
Sept. 11. 1 19 5 81/2 9 2 33 91/2 10          
April 30.     5 87/8 10 1 371/2 101/2 113/4 3/8 13 41/2 1 13/4
Sept. 11. 2 21 5 9 10 5 343/4 10 11          
April 30.     5 91/4 11 1 381/2 11 121/4 1/4 10 33/4 1 11/4
Sept 11. 3 23 5 5 9 7 34 101/2 12          
April 30.     5 53/4 10 2 371/4 111/2 131/4 3/4 9 31/4 1 11/4
Sept. 11. 4 23 5 71/4 9 13 37 101/4 12          
April 30.     5 73/4 10 8 381/2 111/2 13 1/2 9 11/2 11/4 1
Sept. 11. 5 23 5 81/4 9 10 36 10 11          
April 30.     5 81/2 10 6 37 101/2 12 1/4 10 1 1/2 1
Sept. 11. 6 23 5 91/8 11 3 361/2 11 12          
April 30.     5 91/4 11 12 381/2 111/2 13 1/8 9 2 1/2 1
Sept. 11. 7 23 5 9 10 6 36 103/4 12          
April 30.     5 91/8 10 11 381/2 11 13 1/8 5 21/2 1/4 1
Sept. 11. 8 24 5 83/4 10 8 35 103/4 123/4          
April 30.     5 91/4 11 6 40 113/4 14 1/2 12 5 1 11/4
Sept. 11. 9 26 5 61/4 9 5 33 10 111/2          
April 30.     5 67/8 9 111/2 36 101/4 123/4 5/8 61/2 3 1/4 11/4
Sept. 11. 10 263/4 5 113/8 12 6 41 111/2 13          
April 30.     5 113/4 13 1 42 111/2 14 3/8 9 1 " 1
Sept. 11. 11 28 5 73/4 10 10 37 101/2 121/2          
April 30.     5 81/4 11 9 40 113/4 133/4 1/2 13 3 11/4 11/4
Sept. 11. 12 28 5 107/8 10 9 37 101/2 13          
April 30.     5 11 11 11 40 13/4 14 1/8 16 3 11/4 1
 
  The men composing this detachment had been irregularly selected, the youngest being 19, the eldest 28, the average age 24; and, after a period of eight months' training, the increase in the measurements of the men were—  
 
    Weight. Chest. Forearm. Upper arm.  
Lbs. In. In. In.
The smallest gain 5 1 1/4 1
The largest gain 16 5 11/4 13/4
The average gain 10 27/8 3/4 13/4
 

 

APPENDIX VII.

Taken from Maclaren's "Physical Education." Showing the result of one year's continuous practice.

The following Table shows in another form the Results of the System; not by Brief Courses or Periods of Voluntary Attendance, but by a Year's Steady Practice from Birthday to Birthday, with two Articled Pupils, the Younger being 16, the Elder 20:

    MEASUREMENTS, ETC. INCREASE.
Case. Date. Age. Height. Weight. Chest. Forearm. Upper arm. Height. Weight. Chest. Forearm. Upper arm.
    Yrs. Ft. In. St. Lbs. In. In. In. In. Lbs. In. In. In.
A. 1861, Oct. 17. 16 5 23/4 7 10 31 8 91/4          
  1862, Apr. 17. " 5 4 8 12 341/2 10 111/4 11/4 16 31/2 2 2
" Oct. 17. 17 5 43/4 9 3 36 10 111/4 3/4 5 11/2 " "
        Subsequent Measurement.          
1863, Mar. 23. 18 5 63/8 10 10 371/2 111/4 13 15/8 21 11/2 11/4 13/4
                         
B. 1862, Feb. 24. 20 5 81/2 10 13 34 111/4 113/4          
  " Aug. 24. " 5 87/8 11 4 381/2 12 123/4 3/8 5 41/2 3/4 1
1862, Feb. 24. 21 " 11 71/2 40 121/2 131/4 " 31/2 11/2 1/2 1/2
 
 
  Thus in the year's work the increase was—  
 
    Height. Weight. Chest. Forearm. Upper arm.  
  In. Lbs. In. In. In.
With the younger 2 21 5 2 2
With the elder 3/8 81/2 6 11/4 11/2
 

 

CONCLUSION.

In the first eleven chapters of this little book attempt has been made to call attention both to defects and lacks, resulting largely from not taking rational daily exercise, and to what such exercise has accomplished wherever it has been thoroughly tried. In the last two chapters have been suggested not a long and difficult system of gymnastic exercises needing a fully equipped gymnasium, a trained instructor, and years of work to master, but rather a few plain and simple exercises for any given part or for the whole body, and hints as to how to distribute the little time to be given to them daily. The teacher, the parent—the child even, without the aid of either—the young man or woman, the middle-aged and the old, will all find variety enough of work, which, while free from risk, will still prove sufficiently vigorous to insure to each a good allowance of daily exercise. All else that is needed is a good degree of the steadiness and perseverance which are generally inseparable from everything worth accomplishing.

THE END.

FOOTNOTES: