THE TABLES OF AGES.
From the following tables pupils of all ages will be able to see at a
glance how many times the movements of each exercise illustrated by the
anatomical chart should be practised daily.
It should be clearly understood that the tables are only intended as
a guide, and that they are not intended to arbitrarily fix the amount
of work which the pupil should do. It is an absolute impossibility to
lay down rules which will suit every individual case, and consequently
pupils must, after taking the table as a basis, use their own
discretion as to how they shall vary them. The great thing to bear
in mind is to proceed very gradually; while exercising, put “all you
know” into the work, but don’t attempt to do too much. Exercise until
the muscles ache, but never go on to the point of feeling thoroughly
“blown” and exhausted. A quarter of an hour’s conscientious work is
better than an hour spent in “going through the motions” in a desultory
fashion. Pupils who are in any difficulty and wish for special guidance
are advised to go in for the 2s. 6d. course of instruction by post
which is given in connection with “Physical Culture,” full particulars
of which are given in this book. As I have already said, I should
advise all pupils to use the “Grip” dumb-bell; then, instead of buying
a heavier pair of dumb-bells after the exercises are being done a
certain number of times, all that will be necessary will be to use
a stronger spring. I do not advise pupils to keep on with the same
weight bells or the same spring too long; when the exercises are done
a very great number of times the work becomes monotonous and there is
a natural tendency to do it in a mechanical manner. Roughly speaking,
when it takes much over half-an-hour to get through the whole series it
is desirable to begin again with heavier bells or springs.
Parents who desire to see their little ones grow into well-developed
men and women may be advised to buy their babies light wooden
dumb-bells as playthings. The exercises themselves, of course, should
not be attempted until the child has reached the age of six or seven.
Parents especially would do well to remember, as has already been said,
that the tables are only intended as a guide, and they should exercise
their own discretion with regard to the weight of bells used by their
children, and the number of times the exercises should be done. In some
cases a girl or boy of ten years may be so delicate as to have no more
strength than a more sturdy child two or three years younger; in such
cases the table for the younger child should be adhered to. From that
age onwards be guided in the amount of practice by the tables. In order
that every reader may understand the exercises easily, the leading
muscles only are mentioned in the chart.
Pupils should guard against over-exertion; and, above all things,
should not exercise violently. It will be found convenient to let each
arm (not both arms) move once in a second. Thus, for example, the time
of ten movements with each arm of the first exercise would be twenty
seconds. As a general rule, this time will be found to give just the
exercise that is needed. Faster movements are not recommended for
either young or old. Be careful also not to jerk the movements. Always
exercise easily and gracefully, and when contracting the muscles take
care _not to hold the breath_. Many pupils are inclined to do this
unconsciously when bringing their minds to bear upon the muscles, but
it is quite wrong, and the tendency must be striven against until it is
overcome. In one or two exercises, as will be seen on the chart, there
are special instructions with regard to the breath; in all the others
the breathing should be perfectly natural.
TABLE 1.
FOR CHILDREN OF BOTH SEXES
BETWEEN THE AGES OF SEVEN AND TEN.
(_Using one pound dumb-bells only._)
When the _maximum_ has been reached, the child should _continue_ to use
the same weight bells and the same spring in the “Grip” dumb-bell until
it arrives at the age at which it can follow Table No. 2, and so on
with the other tables.
Increase
No. of No. of of Movements.
Exercise. Movements (Not to exceed 30
(See Chart.) with each arm. for No. 1, and other
Exercises in proportion.)
1 10 One every three days.
2 5 ” ” ”
3 5 ” ” ”
4 4 One every five days.
5 4 ” ” ”
6 10 One every three days.
7 6 One every five days.
Exercises 8, 9, and 10 are not advised
for young children.
11 5 One every five days.
12 5 ” ” ”
13 1 One every fortnight.
14 5 One every three days.
15 3 One every fortnight.
16 (boys only) 3 ” ” ”
17 10 One every three days.
18 10 ” ” ”
TABLE 2.
FOR CHILDREN OF BOTH SEXES
BETWEEN THE AGES OF TEN AND TWELVE.
(_Using two pound dumb-bells only._)
Increase
of Movements.
No. of No. of (Not to exceed 40 for
Exercise. Movements. No. 1, and other
Exercises in proportion.)
1 10 One every three days.
2 5 ” ” ”
3 5 ” ” ”
4 4 One every five days.
5 4 ” ” ”
6 10 One every three days.
7 6 One every five days.
Exercises 8, 9, and 10 are not advised.
11 5 One every five days.
12 5 ” ” ”
13 1 One every fortnight.
14 6 One every three days.
15 3 One every fortnight.
Exercises 16 and 17 are not advised.
16 (boys only) 3 One every fortnight.
17 10 One every three days.
18 10 ” ” ”
TABLE 3.
FOR CHILDREN OF BOTH SEXES
BETWEEN THE AGES OF TWELVE AND FIFTEEN.
(_Using three pound dumb-bells only._)
Increase
of Movements.
No. of No. of (Not to exceed 50 for
Exercise. Movements. No. 1, and other
Exercises in proportion.)
1 10 One every three days.
2 5 ” ” ”
3 5 ” ” ”
4 4 One every five days.
5 4 ” ” ”
6 10 One every three days.
7 6 One every five days.
Exercises 8, 9, and 10 are not advised.
11 5 One every five days.
12 5 ” ” ”
13 1 One every fortnight.
14 6 One every three days.
15 3 One every fortnight.
16 (boys only) 3 ” ” ”
17 15 One every three days.
18 10 ” ” ”
TABLE 4.
FOR GIRLS
BETWEEN THE AGES OF FIFTEEN AND SEVENTEEN.
(_Using three pound dumb-bells only._)
Increase
of Movements.
No. of No. of (Not to exceed 60 for
Exercise. Movements. No. 1, and other
Exercises in proportion.)
1 15 One every three days.
2 8 ” ” ”
3 6 ” ” ”
4 6 One every five days.
5 4 ” ” ”
6 10 One every three days.
7 8 One every five days.
Exercises 8, 9, and 10 are not advised.
11 5 One every five days.
12 5 ” ” ”
13 1 One every fortnight.
14 8 One every three days.
15 3 One every fortnight.
Exercise 16 is not advised.
17 15 One every fortnight.
18 15 ” ” three days.
TABLE 5.
FOR BOYS
BETWEEN THE AGES OF FIFTEEN AND SEVENTEEN.
(_Using at first three-pound dumb-bells._)
At this age boys, when they have increased the number of movements of
the first exercise from 30 to 60, and all others in proportion, are
recommended to go through the course again with five pound dumb-bells.
No. of No. of Increase
Exercise. Movements. of Movements.
1 30 One every other day.
2 15 One every three days.
3 10 ” ”
4 8 ” ”
5 5 One every three days.
6 12 One every three days.
7 8 One every three days.
Exercises 8, 9, and 10 are not advised.
11 5 One every two days.
12 5 ” ”
13 2 One a week.
14 15 One every other day.
15 3 One every three days.
16 3 One every fortnight.
17 25 One every three days.
18 25 ” ”
TABLE 6.
FOR GIRLS.
OF SEVENTEEN YEARS OF AGE AND UPWARDS.
(_Using three-pound dumb-bells only._)
Increase
of Movements.
No. of No. of (Not to exceed 80 for
Exercise. Movements. No. 1 and other
exercises in proportion).
1 20 One every other day.
2 10 One every three days.
3 7 ” ” ”
4 7 ” ” ”
5 4 One every three days.
6 10 One every two days.
7 8 One every three days.
8, 9, and 10 until the pupil feels tired.
11 5 One every two days.
12 5 ” ” ”
13 1 One a week.
14 10 One every three days.
15 3 ” ” ”
Exercise 16 is not advised.
17 20 One every three days.
18 20 ” ” ”
TABLE 7.
FOR YOUTHS.
OF SEVENTEEN YEARS OF AGE AND UPWARDS.
(_Using at first four-pound dumb-bells._)
When the pupil has increased the number of movements of No. 1 to 80,
he should keep at the maximum with the same weight dumb-bells for six
months; he may then increase 1lb., beginning the course over again, and
so on every six months. The heaviest bells used, however, should not
exceed 10lbs.
I am aware that in the former edition of the book I placed 20lbs. as
the limit, but the experience gained in my schools has taught me that
for the _majority_ of men this is far too heavy. It is always better
to use bells too light than too heavy; the latter are liable to cause
strains and other injuries.
No. of No. of Increase
Exercise. Movements. of Movements.
1 50 Five every day.
2 25 Two every day.
3 10 One every day.
4 10 One every three days.
5 5 One every two days.
6 15 ” ” ”
7 10 ” ” ”
8, 9, and 10 until the pupil feels tired.
11 10 One every two days.
12 10 ” ” ”
13 3 One every three days.
14 25 Two every day.
15 3 One every two days.