used in equal proportions; the former in raising the body at every
stride, the latter in propelling it forward. But in the case of running
on the toes, the calf of the leg will be the weak part; so much so that
no amount of practice will enable some, especially heavy men, to run
any distance on their toes.
In short distance running, the front muscles of the thigh which lie
nearest to the trunk, bring the leg forward in the rapid repetition of
the strides. These are a different set from those that straighten the
leg, and are used in long distance running; they are attached at one
end to the lower and front part of the pelvis, and at the other end to
the top part of the thigh bone. The back muscles of the thigh are the
same that are used in long distance running for propelling the body
forwards. A narrow pelvis is a great assistance in this, as indeed in
all running; for on the narrowness of the pelvis facility in repeating
the strides principally depends.
In throwing the hammer, more depends on the swing than on the strength
of any particular muscle, though the strain comes more particularly on
the small of the back--that is, on the muscles which raise and keep the
back erect, and are attached to all the vertebra of the spine.
In putting the stone, the muscles called particularly into action are
the front part of the deltoid, which is attached to the top part of
the arm, and at the other end to the collar bone, and brings the arm
upwards and forwards; the top part of the pectoral muscle, which also
runs from the top of the arm to the collar bone, and brings the arm
forwards; the triceps, which is fixed at one end of the shoulder and
shoulder blade, and at the other end of the forearm, below the elbow,
and extends the arm at the elbow joint. The feet are also assisted by a
simultaneous spring with the legs, and a rapid turn of the body.
In walking, the muscles of the whole body are brought into action
more than in any of the other exercises we have alluded to. The arms
and back assist the legs greatly in changing the balance of the body,
and in bringing the hips forward at each stride. The calf of the leg
has much work to do, even as much as running on the toes. The muscle,
however, that suffers most is that which rises on the outside of the
shin bone, near the knee, and runs down the leg, crossing the shin near
the ankle, to be inserted near the inside of the sole of the foot. This
muscle raises the foot, and draws it back towards the leg at the end of
the stride, and also points the heel at the commencement; so that in
fast walking it has no rest, and consequently becomes very painful. The
front and back muscles of the thigh also come in for a large share of
work.
The following measurements are an average of the dimensions of some
of the best runners, and may be taken as a fair guide of what the
proportion of the limbs should be respectively:
Height 5ft. 6in. 5ft. 8in. 5ft. 10in. 6ft.
Weight 116lbs. 133lbs. 149lbs. 168lbs.
Chest 35in. 37in. 39in. 40in.
Waist 27in. 28in. 29in. 31in.
Hips 34in. 35½in. 37in. 38in.
Thigh 20in. 21in. 22in. 23in.
Calf 13½in. 14in. 14½in. 15in.
The dimensions of the chest may appear small at first sight, but it
must be remembered that the runner has no muscles of the shoulder
blades to increase his measurement. A well-made runner has not that
top-heavy appearance that characterizes the gymnast who does much arm
work.
TEMPERAMENT.
The Sanguine Temperament belongs to that class with bright, ruddy
complexion, light hair, and full circulation. Their disposition is
energetic and spirited, but their power of resisting disease or of
bearing protracted exercise is not great, and their ardent character is
rather the result of nervous excitability than of vital force. Their
power lies in dash rather than in endurance.
The Bilious Temperament is of an opposite description. The circulation
is sluggish, the disposition persevering and obstinate; the
constitution as a rule is tough, and is capable of severe tasks, under
which the sanguine would succumb. These men are good subjects for
training, but they require good food and much exercise.
[Illustration: NOTED SWIMMERS.
1. Geo. Werhan.
2. Fred. Beckwith.
3. Capt. M. Webb.
4. E. Von Shoening.
5. Geo. F. Ferns.
6. Geo. Wade.
7. Wm. H. Daly.
8. H. Troutz.
9. Wm. Beckwith.]
[Illustration: WILLIAM MULDOON, Wrestler.]
The Lymphatic are of a pale complexion, with delicate skins and full
habit of body. There is a torpor about their mental as well as muscular
actions. When subject to disease they become peevish and are difficult
to treat. When united to a nervous disposition, they are perhaps the
worst class of men for training, though we sometimes find much latent
energy in them. To a certain extent, nervousness is overcome by habit;
but the nutrition of the nerve power ought to be the main point in the
advancement of health. The nerves are the controllers of the actions;
they regulate the contraction of muscles in the activity of the body.
The work done by the muscles depends on the proper adjustment of the
mechanism, their guidance and activity on the energy of the nerves. The
important work that the nerves fulfill is evident, when we consider
that the brain itself needs one fifth of the whole supply of the
blood in the body. It must suffer, therefore, if the supply of air to
the blood is bad. How easily is accounted for the dull aching of the
temples of the athlete accustomed to pure air in a badly ventilated
theatre or room. If deficient oxidation of the blood is the cause of
derangement to the nervous system, blood of bad quality must be equally
hurtful to the muscular. The sensibilities of the internal organs are
the disposition of each person to such a degree as to be influenced
by the slightest sensation of pain, joy, grief, or any feeling of the
mind. The reaction affects the muscular system; all the functions of
body are carried on by a system of self and mutual help, so intimately
united together as to be dependent for proficiency on one another.
GROWTH AND DECAY.
The food after mastication by the teeth, and solution by the action
of the saliva, gastric and other juices, is taken up by a system of
vessels, and, mingling with the venous blood, is carried to the heart,
whence it is sent to the lungs to be aerated, and back again by another
set of vessels to the heart, to be finally pumped through the arteries
to all parts of the body, carrying materials for the repair of the
tissue, and production of heat. In the very minute terminations of the
capillary arteries in those structures, where the molecular change of
the body goes on, the current of the blood is very slow, to enable
the warmth and sustenance of the body to be kept up by the chemical
actions of destruction and reproduction of tissue. The oxygen in the
arterial blood obtained from the lungs is carried throughout the system
and assists these actions, therefore perfect respiration and pure air
are the great promoters of change of tissue. This shows the necessity
of the blood being in a sufficiently liquid state to hold gases and
nutritive matter in solution for the purposes of oxydizing tissue and
of forming flesh. The amount of water in the blood determines to a
great extent the health of the body, the blood being the organ of the
vital processes of change. The severe restrictions on liquid imposed
on those in training, who by arduous exercise waste much tissue and
need much repair, are, therefore, physiologically wrong. The action of
the air on the skin stimulates the secretion, and exercise, indirectly
raising the heat of the body, induces perspiration, which is nature’s
remedy to keep the temperature of the body constant. Evaporation and
secretion require water. On a daily average, 2lb. of water is thrown
off by the skin in moderate exercise. Water forms 70 per cent. of
the whole body, and for the digestive fluids the proportion of water
to solid is as 12 to 1. Liquidity is necessary, also, for the actual
processes of decay and repair, by causing the passage of fluids of
different densities through the various animal membranes from the
oxydation of venous blood in the moist air of the lung cells to the
repair of tissue by the smallest capillary in the extremities.
Want of liquid causes a stagnation of the circulation, an inflammatory
state of the body, and excites the nervous system to an extraordinary
degree. Owing to this want, under the usual system of training regimen,
the body is frequently in a state of fever about the second week, until
either the trainee gives up the preparation, or his constitution has
temporarily accommodated itself to the change at the expense of his
vital energy.
The nourishment of the body by the food taken is important in its
regard to health, and its variety. The primary object of food is to
form blood, and according to the condition in which the body receives
it, greater or less nutriment, at the same expense of vital activity,
can be obtained. The assistance of nature, by proper cooking and
careful selection of articles, is in our own hands. Our vegetables
should be well cooked, and the animal food ought to be done so as to
retain the juices of the meat. Let it be rather under than overdone.
Brown meat is more nutritious than white. If the digestion is good,
the athlete need not be particular as to description of food. Rich
sauces are not to be recommended, or even heavy puddings, but jellies
and light ones are most acceptable. A healthy, robust man, in hard
work, may eat nearly anything in moderation. The food should be well
masticated, to enable the saliva to dissolve the starchy matter in it,
and also to prevent a sudden loading of the stomach. The blood during
digestion is principally employed about the stomach. Exercise or mental
work, therefore, directly after a meal, will retard the operation of
digestion by taking away the blood to the limbs or brain.
Great mental activity requires much repose. In the winter more sleep
is required than in the summer, from the fact that the activity of the
system, in keeping up its warmth, etc., though of shorter duration, is
greater. Sleep after food is often required by nervous persons of weak
digestion, but the athlete is better without it, an amusing book, light
study, etc., taking its place. A mattress gives the soundest sleep.
The quantity of clothing should be sufficient to keep up a gentle
exhalation from the skin. The wasting of the body to reduce weight is
frequently carried to a ridiculous extent. It has been proved that the
body in daily work loses about 1-24th of its weight, and that life
ceases when the waste has reduced it to 3-5ths of its original weight.
In the nerves, however, the loss is hardly perceptible; while the fat
suffers in double the proportion of the muscles, 90 and 45 per cent.
respectively.
This may well explain the nervous excitability of the body when kept
beyond its regular time for food, or when supplied with food of
deficient quality. The arrangement of the internal mechanism must go
on, respiration continues, circulation and heat result, at the expense
of the machine itself. By regularity in meals the stomach accommodates
itself to the changes of action and repose, and the system harmonizes
with it.
MEATS, ETC., TO BE AVOIDED.
Veal, pork, and salt beef or bacon should be avoided; also goose, duck,
and wildfowl generally; as well as butter, cucumbers, sweets, and all
seasonings, except salt with a little black pepper. Venery should not
be indulged in under any circumstances while training.
NATURAL SWEATING.
Put on extra clothing over those parts more particularly which are
loaded with fat. Thus, if the legs are very fat, two or three pair of
trowsers should be drawn on; if the abdomen is full, then a double
apron of flannel should be suspended from the neck under the trowsers;
and if the arms and neck are loaded, two or three thick undershirts
may be worn, and a woolen shawl wrapped round the neck. When thus
clothed, a brisk walk or a slow run of two or three miles brings on a
profuse perspiration, which may be kept up for an hour or so by being
covered with blankets, or by lying in front of a good fire; the clothes
should be then stripped off, beginning with the upper part of the
body, and sponging each with hot salt water, before drying it with a
coarse towel, after which horse-hair gloves should be used freely. The
dressing may be as usual, taking care to expose each limb as short a
time as possible.
ARTIFICIAL SWEATING.
Take a Turkish bath, or the whole body should be stripped and
immediately wrapped in a sheet wrung out of cold water, but not so
as to get rid of all the water; then, rolling the patient in a thick
blanket, inclosing the arms, like a mummy, he is placed beneath a
feather bed, covering all up to the chin. In a quarter of an hour or so
reaction comes on, and a most profuse perspiration breaks out over the
whole body. When the sweating has continued from an hour to an hour and
a half, everything should be taken off, and cold water poured over the
whole body by means of a shower bath; then rub dry and clothe.
SWEATING LIQUORS.
A scruple of Dover’s powder at night, or half a pint of whey made with
white wine, and with thirty drops each of antimonial wine, and sweet
spirits of nitre added. Care should be taken to rub the whole body with
horse-hair gloves night and morning.
TREATMENT OF THE FEET, HANDS, SINEWS, ETC.
The chief cause of tender feet rests with the socks and shoes or boots
in which the pedestrian may commence his work. By no means attempt
work in new boots, or in those, however well seasoned, that are not
of sufficient length and width in the tread and across the toes.
The thickness, so as they are of a sound double sole and perfectly
water-tight at the lower part, does not so much matter; but a few days’
use will soon prove to the training man that a rather stout pair will
keep his feet sounder and be of more comfort to him, in a long journey,
than the lighter kind, Different men, however, are of various opinions;
but Westhall, during a long experience, found that a pair of boots
laced up the front and reaching a trifle above the ankle and of medium
stoutness, answered every purpose required by anyone who is satisfied
with doing well. A very thick pair, of course, may be kept in reserve
for very wet and muddy weather, when slow work only will be advisable
to be taken. Should the pedestrian, however, be obstinate, and take
fast work in the heavy boots, he will in most cases be punished by sore
shins, which will prove a source of such trouble that the lighter sort
of boots will be in requisition for the future. The socks should be
of an easy fit and of fine warm lambs’-wool. The chief care about the
socks, however, is taking the precaution that a pair of socks should
never be worn a second time until thoroughly aired, and if possible a
supply should be so provided that they may be rinsed out in cold water,
and then dried before again being worn.
The above precautions will prove of the greatest value to those who
have feet given to sweating, and in some instances have proved an
effectual cure for the inconvenience. The toenails should be attended
to regularly, and the shape of the foot will be the best criterion for
their treatment. To prevent the hands from swelling, a short stick or
switch, carried in the hand will be efficacious while walking about.
Strains are of frequent occurrence, and chiefly arise from the man
making some sudden effort when the tendons or the fascia (the thin
covering) of the muscles are stiff and sore from previous hard work.
The tendon Achilles--from the heel to the calf of the leg--is the
principal seat of the most dangerous of the strains of the tendons, and
is incurable except by rest, and that of some duration. Should there be
any swelling and hardening of the injured portion of the tendon, _do
not_ attempt any methods of self-treatment, but seek _medical_ advice.
All strains are assisted in their cure by bandaging, but they should
not be applied until hot fomentations for some time have been applied,
and finished up by the application of the embrocation, with plenty of
friction, before a fire.
SOFT CORNS.--Pick off with the nails as much as possible; next day
apply caustic, rubbing it in; afterward keep a piece of carded cotton
between the toes night and day.
HARD CORNS.--Pare off the hard cuticle; then apply tincture of iodine
with a brush or caustic.
HARDENING THE FLESH.--Lemon juice is one of the simplest and best for
rubbing on the hand. Horseradish grated and mixed with vinegar is also
good. Whiskey poured in the shoe is frequently used.
BUNIONS.--Apply two or three leeches every day for a week; when the
bites are well, brush with tincture of iodine every other day. An
application of “Papier Fayard” is sometimes very beneficial.
BOILS.--Apply linseed poultice, or open it with a knife. If on the
“seat of honor,” apply a plaster spread on leather, and composed of
equal parts of mercurial and opiate plaster. Do not use the knife.
To those subject to boils use the following as a preventative: take
nitrate of silver, from fifteen to twenty grains to the ounce, made
into a wash, and paint the surface every night. This turns the skin
black, but do not mind that.
STRAINS.--The following is the receipt of Westhall’s stimulating
embrocation: Spirits of wine, ¼ pint; spirits of turpentine, ¼ pint;
white vinegar, ¼ pint. Mix thoroughly, warm by the fire, beat up a
fresh egg, and mix gradually with the spirits, etc.; shake the bottle
well.
SPRAINS.--For sprained ankle, make a flannel bag about a foot long by
six inches wide, which fill with bran and plunge into boiling water
until thoroughly saturated; then squeeze almost dry, and apply it as
hot as the patient can bear on the weak part. There should be a couple
of bags, so that when one application gets cool fresh heat may be
immediately applied.
CHAPPED HANDS, ETC.--Smear over the parts chapped with glycerine, by
means of a brush or feather, night and morning.
BLISTERS.--Prick with a fine needle before they burst, inserting the
needle obliquely, and the water presses out, repeating whenever the
blister fills again. If the blister is broken, apply collodion with a
brush; if too painful, use finely carded medicated cotton in a thin
layer, under a kid glove, or powdered gum-arabic, taking care to keep
the hands from water for twenty-four hours. For feet blisters,
spread a piece of kid with soap-plaster, applying over the skin; also
bathe in strong salt water mixed with powdered alum and vinegar. If
large, run a stocking-needle threaded with white worsted through; then
cut the end off, leaving the worsted in the blister until the water
runs out. Do not leave off washing the feet in salt water, etc., as
this will act as a preventative.
[Illustration:
LARRY FOLEY, JACK THOMPSON,
Noted Australian Pugilists.]
[Illustration: JOHN ENNIS,
Long-distance Walker.]
[Illustration: CHARLES A. HARRIMAN,
American Long-distance Walker.]
EXERCISE, SUN BATHS, ETC.
The increasing interest in the matter of healthy exercise is shown by
the number of athletic clubs and gymnasiums throughout the country,
especially so in our colleges of learning and public institutions.
Most of these have every gymnastic appliance, as also professors to
give instruction; but where such do not exist a complete outfit at a
very moderate expense can be obtained, all ready for use. The rowing
machine has been previously described. The health lift, as a gentle
exercise, is rapidly becoming an institution of necessity to persons
of sedentary habits, and brings into action, when properly used, as
many muscles of the human frame as any other exercise, and yet consumes
but a few moments of time daily, which of itself is an important
item to brain-workers and industrious humanity generally. It is so
adjustable as to be alike suited for the weakest, strongest, shortest
and tallest persons of either sex. Indian clubs, dumb-bells, trapeze
bar and rings and striking bag may all be readily obtained, and,
simpler still for in-door exercise, Goodyear’s Patent Parlor Gymnasium,
which can be used by ladies and children without any fear of strain
or the slightest jar to the system. Dr. Dio Lewis, in his work on New
Gymnastics, gives a series of movements and illustrations without the
aid of any auxiliaries, so that there can be no possible excuse for
neglecting exercise. Sun and air baths, involving no expense, can
always be had. By these we mean exposing the body naked a certain
portion of the day to their effects. It was the custom of John Quincy
Adams to walk up and down his bedroom nude, and with open windows as
a preventative of colds. This he practiced both winter and summer,
with the desired effect, living to be over eighty. With a view still
more to the assistance and preservation of nature, General Pleasanton
has written an elaborate work, claiming wonderful effects in nervous
diseases from the sun’s rays as reflected through blue glass panes, and
his theory is extensively practiced with very encouraging results. Dr.
Samuel R. Elliott of this city, an athlete as well as a very skillful
physician and scientist, has found that in some cases the blue glass
alone produces too strong an effect, and believes that alternate blue
and white strips, two or three inches wide, engender the proper form
and quantity of electricity; and we therefore suggest that his plan
be adopted. The patient should sit for an hour or more daily in such
position that, whatever part of the body is affected, may be acted
upon by the rays thus received. Where advice can be had it is better
to obtain it, as all persons cannot even take electricity in the same
manner, quantity or proportion. The glass should not be colored on the
surface alone, but through and through, of a deep mazarine hue.
BATHS--HOT, COLD, ETC.
The use of water cannot be too much applied to any athlete as regards
outward application, but of course cold is the most beneficial if the
constitution of the recipient be of sufficient vigor; and there are but
very few indeed who are so delicate as to require tepid or warm water;
but even the latter are better than the absence, even partially, of
the bath. Cold baths may be taken anyhow and anywhere, provided the
whole of the body is immersed or thoroughly sponged over, but the most
decided benefit will be derived from the plunge bath. However, equally
successful results may be gained by the use of a large bath well filled
with water, the body being well sluiced with the water from a large
sponge. The shower is also of great benefit, but in some conditions of
body the sudden shock has rendered the nervous system so irritable that
it has undone all the good intended by the reaction. Where there is not
the convenience of a bath of any kind, a towel dipped in water and the
body thoroughly and briskly rubbed will insure a thorough cleansing of
the pores of the skin, and of course a proportionate share of vigor
given to the frame. In the present system of training, the pedestrian
puts on his sweaters and does the work set him by his trainer, and
then, when he is in a state of perfect perspiration, he throws off
his wet and reeking flannels, and takes his shower with the greatest
unconcern, knowing that the friction which is afterwards applied will
restore the proper heat of the body after the sudden shock of the
shower has closed the pores of the skin for the time and relieved him
of all his previous fatigue. The rubbing restores the circulation of
the small blood-vessels of the skin, and so strong and fresh do the
pedestrians feel after this treatment that, when dressed, they all
declare they feel no remains of their previous fatigue. Nothing but
good has accrued from the treatment, and those who have undergone a
trial of the sweat and shower swear by the method.