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PRICE

1.50

THE LIBRARY OF
CONGRESS.
Two COH8 REOtlVHD
OCT. !2 1901

alOHT

ENTBY

No.

COPY a

Copyright, 1901

By Adrian Peter Schmidt

Redficld Brothers,

New York

PREFATORY
The
to

cisely

of

subject

save

the

Anticipating
fully,

book has

reader's

the

been

con-

treated

time.

of

difficulty

generally

instructions

has spent

this

NOTE

given

following,

in

books, the author

upon

considerable time and care

success-

the pen and

ink drawings illustrating his instructions.

The
fully

tested

They

can

age
sion

or

described

exercises

from a

practiced

beyond, contrary

that

active

that stage of

The
interesting

have

been

by

persons

care-

of view.

strictly physiological point

be

safely

herein

of

middle

to an existing popular impres-

physical

exercise

should be avoided

at

life.

author's aim has been, not

subject

for

mere

casual

to

write

reading,

present a practical manual for continuous use.

upon an
but

to

ENDORSEMEN
The manual should be of
all

who

persons

are

search

in

very great

of

TS
value

to

road

to

short

sound health and thorough physical development, embodying

as

sentation of the

taught

culture,

by

which

an

does,

it

all

methods of

excellent

by

author

the

who

and

intelligible

have

in

concise

institute,

him

under

studied

physical

rational

his

pre-

and
have

profited.

We, who have

Peter
heartily

and

methods

the

ing

Schmidt,

enjoyed

take

recommending

interested

this

in

the

theories

great
this

of

pleasure

manual

E.

to

sincerely

and

who

are

all

W.

Coggeshall

David B. Ogden

G. Baumann
Holland House,

New York

Chicago

(Rev. Dr.) Chas. H. Babcock

New York

W.

New York

Frank

Union Club, N. Y.

Danial a. Davis

Athletic Club

New York

Carl Berger
James H. Beekman

Thomas

Geo. Herrmann

Cutting

Newport, R.

S.

New York

Knickerbocker Club, N. Y.

New York

in

Adrian

New York

New York

New York

Professor

test-

subject.

Clarence H. Mackay

James D.

of

opportunity

J.
1.

O. Lowson Johnston
New York

London

Chas. J. McBurney
New York

Count Alexander Hadeck

Abroad

INDEX OF ILLUSTRATIONS
The Author

Cover and Frontispiece

PLATE

PAGE

To Stimulate Energy
For

For

Supple, Strong Shoulders

Powerful Grip

II

IV

ii

For Strong, Shapely Ankles

13

To Produce Good

VI

15

For Strong Lungs and Chest

VII

17

Abdominal Exercises

Circulation

(VIII

19

IX

21

25

For Back Muscles and Spine

Natural

Massage

Exhilaration

The Bath

For

Exercise
-

XI

29

XII

31

FEW SUGGESTIONS

A
as

PHYSICAL CULTURE

to

FOR BUSY PEOPLE

E

living

are

times

in

demand more

that

and more of our brains and muscles, of

Only

our nerves and physical energy.

who

those
to

keep

pays

It

stand

can

so,

our machinery and

ing

do

to

growing

until

giving

filled

for

at

the

others

to

many

years

we

last

longer

over

it.

Fail-

work

for

compelled

be

that

with

look

capacity

will

place

to

need

that

our

find

will

tear.

while

in

the parts

oil

we

this

less,

stop,

once

stop

to

wear and

the

know how

and

strong,

are

we

benefit

to

might have
to

ourselves

and others.

due proportion

working of the

perfect

mental

man.

control

and

cannot

days

who

anyone
physical
either

of

Good

functions

judgment,

so

will

power

be

retained

not

does

condition

exercise

quick

proper

thought,
in

these

attention

results

notions

ness.

the

to

self

busy

any length of time by

deplorable

because of erroneous

essential

of the physical and

necessary

for

pay

is

or

will

sheer

to

his

follow,
careless-

SUGGESTI ON

FEW

Proper
throughout

the

body

entire

blood

the

causes

exercise

from the lack of exercise the body

tain

upon

pendent
a

and

vigor,

its

the

body,

of the

that

all

parts

its

unable to main-

is

whose

mind,

circulate

to

nourishing

health

de-

is

soon reduced

is

to

of languor.

condition

So many have written on the importance of physical

that

exercise,

erate

statements

over

again

would

it

unprofitable

everybody

that

and

be

the

of

truth

read

has

which

all

to

reit-

over

and

willing

are

to concede.

My
a

purpose

simple

plan

exercise

for

take

only

ten

tical

and

beneficial

in

my

very

is

or

fifteen

one

practical

minutes,

have

results

but

been

whose

will

prac-

demonstrated

and instructor

experience as an advisor

suggest

morning, which

the

in

to

phy-

in

sical culture.

The

do not require

exercises

room

can be taken in a

around

ventilation

If

with

in

persistently

outstretched

and

apparatus

enough

for

you

arms.

Of

course

to

turn

good

essential.

is

you

large

any

practice

they

will

through your daily

these

put

exercises

you

work with

in

ease

and

intelligently
a

condition

and pleasure.

to

go

Violent
exercise)

the

too

exercise (by

should

from

sudden
cold

avoided

bath
for

body

in

without

the

same

do not mean vigorous

early
is

night's

change

this

avoided

be

condition of the

awakening

SUGGESTIONS

FEW

rather

sleep,

the

in

the

languid just

and would

circulation

previous
reason,

morning,

the

stimulation

anything but invigorating, as depression soon

Be moderate

in

the

beginning.

blood.

should

too severe and the reaction, though sometimes

is

after

produce

of the

exercise

as

be

being

pleasant,
follows.

STIMULATE

TO

^latc
Here

simple

is

and

Take
of

up

it

corner of an

against

muscle

the
will

The

body.

by
result

be brought into

of the forearm
to completely

in

the effort

hide

the

to

ordinary sheet

paper

soft

four corners

process

the

in

plan

your strength.

exert

any kind of

until the

ingenious

rather

will

do

and

brought into

are

paper

balls.

Avoid

pressing

the

hands

palms of your hands, forming

assisting

to

hand

each

in

newspaper

crumple
the

inclined

feel

way on mornings when you

stimulate energy in a mild

do not

ENERGY

is

Every

surprising.

sympathy with the muscles

to

sheets

secure
in

the

last

your hands).

nervous force and blood circulation are

thus

corner

Your

pleasantly

stimulated.
Practice

slowly

this

from one

to

and gradually increasing

two minutes, beginning

in

speed.

Pate

FOR

POWERFUL GRIP
Pate

Remark
manner
as

Using these paper

you can and then

balls

releasing the

same

the

in

by grasping them

a grip-machine,

as

II

as tightly

open-

grip without

ing the fingers entirely, repeating this about seventy-five

times
as

this

minute,

paper

many ways

The

writer

cold weather

has

to

to

repeatedly

will

one finger

feats

that

Simple

powerful grip.

grip-machine

seems,

it

is

superior

in

any manufactured device.

has

keep

carried
his

off

one

in

his

coat pocket in

hands warm by exercise and

strength

the

illustrated

by tearing a corner
with

insure

full

good-sized

anyone can perform

deck

man
after

of

fingers

his

of cards,

by the

lifting

belt,

etc.,

persistent exercise.

This exercise does not make the hands callous nor

enlarge

or

deform the

joints.

It

massages

the

covering the inside of the

hands, including the

and gives them beautiful

outlines.

flesh

thumb,

Pate

II

FOR SUPPLE, STRONG SHOULDERS

Pate
Very
the

effective

exercise for the muscles of the neck,

upper trapezius muscles

upper

part

of

III

the

back

cover

that

and

deltoids

most
or

of

the

shoulder

muscles.

Stand erect in a comfortable, natural position, bringing

the

outstretched

knuckles upward,

elbows

with the shoulders.

with illustration.

venience

arms sideways, with

Compare your

of having something to

ten

energy on half

inches
circle

in

fists

clinched,

horizontal

line

position in a mirror

(You can use paper

Rotate arms, making

seven to

on

straight

fists

balls for the

steady

your

travel in circles

con-

fingers.)

of about

diameter, spending most of the

marked with

on the dotted Hne.

FOR SUPPLE, STRONG SHOULDERS

^late IV
Arms

comfortable.

Plate

in

bending

forward,

leg

as

downward.

knuckles

forward,

one

same

the

For

Reverse the rotation

inclined

convenience

knee

the

trunk

III,

as

bring

much

as

is

of your arms.

This exercise developes that part of the shoulder

muscles,

the

padding your

absence

of which

your

far

speed.

supplies

stress

on reaching

coat.

Begin the rotations slowly, laying

as

sideways

as

possible, then

gradually increase the

Continue the rotations for one

position (III and

according

to

shoulders

will

by

tailor

IV) from

your

forty to one

strength.

require a rest.

lO

After

minute

in each

hundred times,

this

exercise

the

FOR STRONG, SHAPELY ANKLES

^late
To

stimulate

circulation

Standing

and

raise

heels

times

according

toes

positions

in

bring

advisable

the

hips,

to

sixty

thirty

show the various

may

exercise

the

your

at

sufficient.

and

eight

be

taken

to

fifteen

feet

so

as

It

is

exercises

in

calf muscles.

different

from

take

to

this

play

be

will

A, B,

which

into

from

at

your strength and the time

to

Illustrations

bending

alternately

One minute

disposal.

their muscles.

and without

erect

lower extrem-

the

in

and develop the strength of

ities

to

the

each position.

This exercise

should

on

rug.

stockings

soft

avoiding dropping the

you have

If

to

sore

the

the

heels

as

barefooted

high

as

or

you

in

can,

suddenly.

keeping your

in

holding on

the

to

balance,

back of

a chair

door-knob.

Remark
as

taken

Raise

difficulty

steady yourself by
or

be

calf

next

Avoid
muscles

are

going
liable

day.

12

to

to

extremes

become

at

first,

painfully

TO PRODUCE GOOD CIRCULATION

Pate VI
previous

After

body
of
the

on the heels and

alternately

venous

blood

gives

immediately,

gestion

the

lift

accumulation

toes, the

to

rise

weight of your

the

To remove

muscles.

leg

with

exercise

tired

temporary

this

off the

foot

right

sensation

in

confloor,

bending the knee, supporting the weight of the limb

as
a

shown
few

the

to

tvirns

If your
time,

time

Do

sitting

An
eff'ects

elaborate

of this

and be of
I

ankles

on a

can

chair,

little

left

the same with the

left

foot.

joints,

the

to

headaches

the

physiological

take

too

much

it

nostrils,

this

exercise

any time with good

and

results.

VI

for

cold

stiff

feet,

resulting from various

of the

Provided

space

busy reader.

catarrhal inflammation of the

shoes

the same

of

causes,

etc.

at

bed or lounge.

recommend

earnestly

and toe

the

would

service

few

from ankles
to

explanation

exercise

feet

operate both feet

limited

is

and

right

up and down.

then

Move

IV.

illustration

in

mucous membrane

you don't wear

can

be

tight

practiced

at

llate

VI

FOR STRONG LUNGS AND CHEST

Pate VII
To
have

of

lungs

the

cleanse

accumulated during the

blood circulation

Take two
ing

then

you

as

Lift chin

leaning

as

high

inward

the

body

or

mouth

the

you
with
the

the

entirely

empty-

their

fullest

to

upward

keeping

clinched or fingers out-

comfortably

feet

shoulders.

position

to

apart,

Bring the

repeatedly

the

as

as

then

able

close

in

to

do

the
so,

the

avoid

nose

elevate the shoul-

draw

exhaling

the

abdominal

walls

and bring

through the nose

bending the knees, bringing

please,
to

through

abdominal

release

filled,

and

can

position

you

slowly

completely

you

position

erect

in

inhale

),

are

into

armpits
are

when

up

backward

until the lungs

walls

increase

slow rhythm.

rather

ders

your

of

fists

and

please,

body from position

them
reach

erect,

about the width

say

breaths,

filling

elbows and knees straight,

stretched

and

night

three deep

or

Standing

capacity.

may

and

lungs,

that

impurities

all

knees or touching them

attempting to touch

the

if

floor

hands about sixteen or eighteen inches from

feet.

i6

REPEAT ABOUT FIFTEEN TIMES WHICH WILL

REQUIRE ABOUT ONE MINUTE

Pate VII

ABDOMINAL EXERCISE
Pate vni
To

stimulate

circulation

abdominal

the

in

and invigorate the muscles surrounding and

the

assimilative

of the muscles

This

some

and

vital

are

themselves

exercise

soft

but

yielding

invigorated.

may

firm

pipe-felting,

covered

from

canvas

with

you

with

your

floor

on

rug folded

do.

An

excellent

inch

or

two inch
three

size

in

Bring the body from position

as

surface.
will

the

by

eight feet.

or

six

made

be

on

lying

lengthwise or a bed-comfortable
exercise-mat

enfolding

organs, which by reflex action

practiced

is

cavity

are

or

to

B (or IX-C

by throwing your outstretched arms

able)

motion towards

semi-circular forward

an energetic
feet

with

following

knees,

the

head

and

shoulders.

Avoid
position

holding
to

your

B but

expel

by exclaiming " whoo";

the

this

going

while

breath

air

assists,

from

from your lungs

as

it

brings

the

abdominal muscles into play.

Avoid
back into
.

pleasant

relaxing

position

and not

the

muscles
the

as

beneficial.
i8

suddenly when going

jar

resulting

is

un-

ABDOMINAL EXERCISE
llate IX
may

It

structions

strictly

of stiifness

are

because of a

knees,

looked for

But no matter how

steadily

first,

and you

conditions

men

Stout
fat

persist

of

in

your

will

be

around the waist

line

in

If

out

you

lifting

reach

only

of strength

fatty

all

are not able

the
to

feet

the

to

from

of superfluous

deal

the

exercise,

this

abdominal muscles

hamper

which

their

reach to your knees

the

ground,

but try

thighs,

at

overcome these

attempting

of

tissues

habits.

amply rewarded.

a great

destroys

shoulder

you make

efforts to

lose

increase

amount

sedentary

progress

little

will

as the

and

in-

abdominal muscles, which

people

in

these

certain

spine

hips,

the

in

follow

to

difficult

first

the

in

be

to

at

weakness

or

joints,

found

be

to

lift

action.

with-

them or

do better next

time.

The
insures

gradual development of the abdominal muscles

safeguard

against

20

ruptures.

PRELIMINARIES TO EXERCISES

Dumb
weight,

will

momentum

they

ment of the
rest

for
I

at

seconds

of this

of

in

the

increased

Should your

and

take

limit

five

this

kind

good judg-

and

condition

the

be

more

five,

then

and so on

exercised

in

this

great

im-

two or three minutes.

would impress upon

portance

kind

my

of exercise

22

LofC.

account

pounds

of consecutive exercises of

reader.

least

five

to

you have taken twenty-five or

until

way

few

on

one

IX

give.

will

upon

depend

from

you

assist

The number
must

of

bells,

OR

VIII

reader
to

the

health.

ELIMINATE

TO
The

alternate

IX) and
to

be

the

GASES

of exercise

practice

X)

(Plate

following exercise

of great assistance for the

VIII or

(Plate

has proven

of gases

elimination

produced by fermentation of food.

This imperfect digestion
large
ice

ness

of fluids

quantities

water
;

food

mental

deficient

mastication

sufficient

sleep

The
act

and

late

in

with
a

produced by

meals,
state

overwork;
suppers,

especially

of
hasty

followed

nervouseating;

by

in-

insomnia and numerous complications.

digestive
react

generally

taken

taken while

prolonged

is

functions

reciprocally.

and

the

nervous

system

FOR BACK MUSCLES AND SPINE

^late
As
the

of exercise VIII

the reverse

abdominal muscles
strongly and

spine
curve,

take

the

are

brought

which

in

and the

involved

chiefly

repeatedly

IX

or

into

convex

following exercise for the back muscles

and spine.

on your abdomen with

Lie

folded

chin

position,

fortable

raise

chin

the

or

during the exercise

to

forehead

or

resting

your

ability,

head

elbows,

forehead

not

and

leaving

com-

on

the

from

striking the floor with

rising

to

shown

as

elbows

the

put

The lumbar

motion.

chest

to-

arms

the

from two to nine inches, according

in illustration,

with a spring-like motion, not stopping at

the

in

legs

arms.

Consecutively
gether

the

region

A.

the
is

Avoid
energy in
thus

vig-

orously brought into action.

Remark
resting

on

arms,

Practice
if

not

this

able

exercise
to

with

occupy

position, until joints in neck gain suppleness.

forehead
illustrated

FOR BACK MUSCLES AND SPINE

Persons past middle age

first

and

the

will

four

or

of

gain

Few

muscular

minutes

soon result

by

caused

in

riding,

have given

even to

men

will

spent

correcting

sitting

bicycle
I

after

should

exercises,

One minute

spine.

ated

They

an

than

but

with

or

or
a

rest

two

six

few

at

con-

seconds

increase the height of

strength

be

inch

five

and the number of times

rise

their

five

higher

exhausted

feel

attempts.

secutive
after

raising

in

difficulty

probably have some

will

proportion

in

and

with

suppleness

of

sufficient.

daily

in

this

round

the

in-sunken

exercise

backs

chest,

which

will

are

by exagger-

etc.

this

exercise

of sixty years

with surprising results,

of age.

CONSTIPATION
troubled with constipation, which

Persons

produced by sedentary
exercises

VIII

effective

remedy.

Quite
rational

varying
stitution,

present

IX,

or

diet,

they

but

be

will

do

it

purpose to

found
as

would
treat

to

be

will

and

number of other

as

habits,

27

the practice

of

XI,

alternately,

an

beneficial

causes

outside

of them

often

find

exercises,

the

is

combined with
such

in

and
of

the

cases,

the

con-

writer's

exhaustively here.

NATURAL MASSAGE EXERCISE

EXHILARATION

FOR

Pate XI
This

exercise

rather

is

difficult

to

but

illustrate,

simple in execution.
It

like

is

rocking

The body

being the rocker.

in

the

and

illustration

massage
Start

this

exercise

by

roll

body from the

sitting

B and back

two

or

that

your

shown

throughout

kept

into

occupying

three

minutes,

with

about
taking

sitting

uninterrupted roll-

three

seconds.
occasional

your breath, but

breathe

28

position

shoulder posi-

normal.

as possible.

and, with-

words, throw your

into

an

an

the

changing the con-

or

other

position

the

may become

breathing

Don't hold

in

position

into

your hands

unclasping

motion,

as

spine

down, clasping

sitting

back

vex curve of your spine

ing

is

knees, roll into

out stopping there,

tion

the

doubled up

is

attitude

this

motion,

in

exercise.

hands below the

without

chair

as

Repeat
rest

so

naturally

THE BATH
Pate
That

the

tonic

by

be preceded
a

glow

but

exercise

the

put the body

to

until

resumed

heart has

should always

it

its

body

beginning

over,

all

shoulders,

chest,

only from two

back

and

six

seconds.

to

Before rubbing yourself,

body with

a bath

which

towelling,

because

you breathe

normal

Do

it

the

the

water

the

feel

upon

Rub

your

strengthens

of

other

rapidly.

the

body

roots

has
that

general friction with

with

the

yourself

well

limbs and

with

of

fully
feels

the

taken

wet

feet

which

reaction

covering

reaction

the

general

hair

your

cover

to

fail

with

place

follow
a

you

they

that

immedi-

bath

until

rub

If

follows

and

hair)

your hands or

all

material
(

also,

the

towel

and

in

made of Turkish

any

to

then

head,

every part of your

cover

preferable

absorb

will

not

ately

the

action.

requiring

limbs,

or bath sheet

robe
is

with

have no such robe or sheet get into bed.

may

in

should be taken in such a manner as to wet

It

the

be fully obtained,

sufficient

upon the

bath

cold

do not take your bath

and

naturally

of

effect

may

nervous system

XII

robe.

dry

( it

then

after

any

part

this

by

towel, beginning

following with the trunk, shoulders

and arms.
30

Pate

XII

THE BAT
wish

emphasize

to

thoroughly wrapping up
application.

form, as
at

hastens

It

checks

it

who

people

are

after

trial

The
promise

of this

writer

of

will

cold

that

all

over

probably

uni-

it

the

body

importance to

health.

water

baths

change

their

do

not

opinion

method.

hopes

few

and makes

of special

not in vigorous

them

with

of heat
is

the cold water

after

reaction

This

Those who think

agree

the

from

derived

benefit

body

the

the loss

same time.

the

the

that

simple

he

has

suggestions

value will be appreciated by

all

redeemed
and

who make

that

his

their

use of them.

Adrian Peter Schmidt

167

West 57th
Opposite

Street,

Carnegie

New

Music Hall

York

\0

<^

^.