CHAPTER VIII.
PHYSICAL CULTURE FOR WOMEN.
I am exceedingly anxious to remove the impression, which has, I fear, gained ground, that my system is not a thing for women. Now-a-days, when women have practically freed themselves from the antiquated ideas of a generation or so ago, there ought to be small difficulty in convincing them that to make the best of themselves, in a physical sense, is just as imperative a duty for them as for their brothers. Women go in for all sorts of sports and pastimes to-day; they bicycle, row, play tennis and hockey, and not infrequently display no small degree of excellence in sports which have hitherto been regarded as “for men only.” This is a hopeful sign, but I am not at all sure that in many cases it is not more provocative of harm than good. Women are possessed of a great amount of nervous energy, and, unless their bodies and organs are gradually and systematically trained to bear exertion and fatigue, they are likely to attempt performances which are quite beyond their physical power, although, buoyed up as they are by a fund of nervous energy and mental exhilaration, they may observe no ill-effects at the time. This is one reason why it is so advisable for women to commence by working upon my system, which is so mild and gradual that they can pursue it without any risks, and, while daily growing stronger and healthier, be scarcely conscious that they are making any effort whatever.
I am quite aware that there is a very wide-spread notion that exercise tends to coarsen and render a woman unbeautiful, but that is absolutely false. Were there any truth in it I should indeed despair of converting my fair readers to my way of thinking, for truly it is woman’s mission to look beautiful. But the idea is absurd; Nature, which intended woman to look lovely, also intended her to be healthy; indeed, the two are practically synonymous. Of course, improper, violent and one-sided exercise will naturally result in making a woman clumsy, heavy, and ungraceful, but proper exercise, having for its object symmetrical and perfect development, will have an exactly contrary effect. Curiously enough, the visible effect of proper exercise upon a woman’s muscles is not precisely the same as upon those of a man. Regular and gradually progressive exercise will not make a woman’s muscles prominent, but will cause them to grow firm and round and impart to the outline of the figure those graceful contours which are so universally admired. Without well-conditioned muscle the most beautifully proportioned woman in the world will look comparatively shapeless and flabby; her muscles are not required to show up as in the case of a man’s, but they must be there all the same as a solid foundation for the overlying flesh. Take a woman’s arm, for instance; if it has been duly exercised and developed, it is easy enough to see that its shapeliness and good modelling are due to the muscles; white and soft though the skin may be, you can tell at a glance that it is firm and elastic to the touch. On the other hand, the arm of the woman who has never exercised the muscles, betrays the fact unmistakably; it may be plump and round, but its lines are lacking in beauty, its movements in grace; and so with the figure generally.
The effects of my system are very rapidly noticeable. It reduces the size of the waist, makes the limbs round, the figure pliant, the walk and carriage graceful and easy. For those women who are doomed to a more or less sedentary life it works wonders, and those whose means and occupation permit of their indulging in a healthier outdoor life will find it a splendid preparation for their favourite pastimes.
Just a word with regard to complexion. A fine skin and a good healthy colour are the best proofs of the possession of good health. Indeed, without health a good skin and complexion are out of the question; and where is the woman who does not desire to possess both? She is indeed rare. Therefore, to those women who, while they do not set a high enough value upon health and strength for their own sakes, yet desire to be fair to look upon, I say the two things must inevitably go hand in hand. Whether your prime object be to obtain beauty or health does not matter; by working upon my system you will obtain both.
CHAPTER IX.
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.