Archibald Maclaren: ‘A System of Physical Education, theoretical and practical.’ Oxford, 1869. 7s. 6d.
[THE PLAYGROUND.]
Aim of Exercise.—The aim of exercise is not solely to work the organism which is thrown into activity, though that is a very important part of the object in view, because as the living body works it feeds, and as it feeds it is replenished; but there is another purpose, and that is to call into action and stimulate the faculty of recuperation. Those who believe in the existence of a special system, or series, of trophic nerves, will not object to this designation of the recuperative function as a separate “faculty,” and those who believe nutrition to be effected in and by the ordinary innervation will recognise the sense in which we employ the terms in italics. It is through defect or deficiency in the vigour of this faculty that unaccustomed feats of strength, whether of mind or muscle, are exhausting. The task is performed, but the underlying faculty of restorative energy, or power of recuperative nutrition, located in the particular part exceptionally exercised, is not in a condition to respond to the unusual call made upon it. When a man goes into training, or, which is practically the same thing, when he habituates himself to the performance of a special class of work, he so develops this recuperative power or function that the repair or replenishing necessary to restore the integrity, and replace the strength of the tissue “used up” in the exercise, is instantly performed. The difference between being accustomed to exercise and able to work “without feeling it,” and being barely able to accomplish a special task, and having it “taken out” of one by the exploit, whether mental or physical, is the difference between possessing the power of rapid repair by nutrition, and not having that power in working order—so that some time must elapse before recovery takes place, and during the interval there will be “fatigue” and more or less exhaustion. The practical value of a recognition of this commonplace fact in physiology will be found in the guidance it affords as to the best and most direct way of developing the power or faculty of recuperation by exercise. Many persons make the mistake of doing too much. Exercise with a view to recuperation should never so much exceed the capacity of the recuperative faculty as to prostrate the nervous energy. The work done ought not to produce any great sense of fatigue. If “exhaustion” be experienced, the exercise has been excessive in amount. The best plan to pursue is to begin with a very moderate amount of work, continued during a brief period, and to make the length of the interval between the cessation of the exercise and the recovery of a feeling of “freshness” the guide as to the increase of exercise. We do not mean that false sense of revival which is sometimes derived from the recourse to stimulants, but genuine recovery after a brief period of rest and the use of plain nutritious food. If this very simple rule were carried into practice by those who desire “to grow strong,” there would be less disappointment, and a generally better result, than often attends the endeavour to profit by exercise unintelligently employed. (Lancet.)
Training.—There are few subjects on which it is more difficult to lay down exact laws than that of training, and yet, notwithstanding this, there is no lack of books by writers who profess to be thoroughly acquainted with every detail of the course an athlete must go through in order to be at his best. Nearly every writer agrees as to the end to be obtained by training. As to how this end is to be obtained, however, these doctors sadly disagree. For instance, one author says, very properly, that the harder a man works physically the more food he requires. “Amator,” on the other hand, lays down this law, “the less food, the more work.” In books a regular dietary is laid down for the man in training, in which some kinds of food are recommended and others condemned. These vary so much, that were the unfortunate athlete to avoid everything that he is warned against, he would be more likely to die of starvation than to win a race. It is quite impossible to lay down exact rules for everybody. No two men are of the same physique or temperament, and no one but an experienced trainer who has his eye continually on his man, can tell him what to eat and drink, or what exercise to take. A book of the kind cannot be perfect; but the best we have yet come across is that published at the Sportsman office. We can recommend it to those who cannot secure a really good trainer. Such men are rare; but a month or two under the care of a man who really understands his business will do more for a beginner than all the books ever published. Experienced trainers like Bob Rogers, Nat. Perry, or Jack White, can tell at a glance whether a man wants hard or light exercise, or whether he ought to put on flesh, or the contrary. These are subjects that books are powerless upon, and with which no athlete can be familiar till he has had considerable experience. (Field.)
Regulation of Exercise.—Dr. Cathcart gives the following rules for the regulation of physical exercise. (1) It should be conducted in an abundance of fresh air, and in costumes allowing free play to the lungs, and of a material which will absorb the moisture, and which, therefore, should be afterwards changed—flannel. (2) There should always be a pleasant variety in the exercise, and an active mental stimulus, to give interest at the same time. (3) The exercises should, as far as possible, involve all parts of the body and both sides equally. (4) When severe in character, the exercises should be begun gradually and pursued systematically, leaving off at first as soon as fatigue is felt; and when any real delicacy of constitution exists, the exercise should be regulated under medical advice. (5) For young people the times of physical and mental work should alternate, and for the former the best part of the day should be selected. (6) Active exertion should be neither immediately before nor immediately after a full meal.
A fact of paramount importance is to bear in mind that exercise demands an abundance of fresh air, without which it is injurious. The same man who when naked is capable of inspiring (taking in) 196 cub. in. of air at a breath, can only inspire 130 cub. in. when dressed. Dr. Parkes points out that during exercise, whether directly involving the use of the shoulders or not, the lungs should have the freest possible play; therefore there should be no tightly contracting garments round the chest which would interfere with its expansion, and thus tend to neutralise the very benefit it is destined to bestow; and it follows further from this, that where exercise has to be taken in such ill-designed garments, the amount of work done must be in proportion diminished. Hence the miscalled “constitutional” walk is about the worst form of exercise (next to dancing), and deserving of actual condemnation, except in the case of people whose age precludes their enjoying any outdoor game; it is very apt to become monotonous, can never be really enlivening, often is reduced to a crawl, is liable to be interrupted by meeting friends (when chills are easily caught), and always entails wearing the least suitable garments. Running, on the other hand, when dressed in athletic costume, is one of the best forms of exercise and an essential accompaniment of our most popular outdoor games. Among the means which nature has bestowed on animals in general for the preservation and enjoyment of life, running is the most important. Since, then, it is pointed out to us by nature, it must be in a high degree innocent.
Negroes and Indians in a state of nature run daily in pursuit of game for food with a facility at which we are astonished, but they are not more liable to consumption on this account than those beasts that are so famed for swiftness. The body of no animal seems better adapted to running than man’s. The nobler parts, which might be injured by an immoderate reflux of blood, are uppermost, and the laws of gravitation assist in propelling the runner forward. He has little to do but to strengthen his limbs by practice and concentrate his mind on the effort, and there is nothing severe in this, as experience has shown. Indeed, running may be made very beneficial to the lungs, and perhaps there is nothing better calculated to strengthen these organs, in those who are shortwinded, than gradual, careful training in running. It should only be practised in cool weather. The clothing should be light, the head bare, and the neck uncovered. As soon as the exercise is finished, warm clothing should be put on and gentle exercise continued for some time. It is not necessary to have a race-course. The teacher of a school may take his pupils into the fields and find suitable ground for them. Care must be taken not to overdo, and thus, perhaps for life, weaken or injure the heart. The race, at first, should be short and frequently repeated, rather than long, and full speed should not be attempted for some time. Running is well adapted to young and middle-aged persons, but not to those who are fat. Sedentary persons may find great benefit in it after the day’s work. If they live in cities, a quiet spot may be selected, and short trials adapted to the strength entered into. Invalids may do the same thing, only they must be more careful than the robust never to over-exert themselves. Girls may run as well as boys, from 10 to 12 years of age. After puberty, the change in the formation of the bones of the pelvis in girls renders running less easy and graceful. The modern style of dress for girls after puberty is also entirely unsuited to running.