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B U I L D IN G

OF

VI T A L
DE E P B R E A T H I N G

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AN D A

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E R

SYS T E M FOR

ST R E N G T H E N I N G TH E H E A R T , L U N G S, S T O MA C H
A N D A LL TH E G RE A T

VI T A L

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fact i o n that mak e s y o u e xc l a im :
T h ere i s i n d ee d

e st i n li f e !

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t i o n , a l most amo un t i ng

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do n ot p oss e s s th e s ubt le fo r c e of li f e in

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b e a n d y o u a re ,i n co n s e quen c e , t o b e vast ly p i ti e d

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CON TENTS
C HAP T ER

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I A

IS V T L

I
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GE

M aj o r i ty of P eo p l e L a c k F u ll Possess i o n of V i ta l Po w e r
C i v i l i ze d C o nd i t i o n s t o B l a m e N o t t o Be H a d Thr o u gh
Dr u g s V i ta l Po w e r W i thi n th e R each of A ll
CH AP TE R

I A P O W E R DE P E N D S

V T L

0N

13

II
F U N CTI O N AL VI G O R

D eve l o p m e n t of V i ta l P o w e r M e a n s M o r e T h a n D evel o p m en t
of E x t e rn a l M u s c u l a r S y s t e m St r e n gth en i n g of V i ta l Or
g a n s M os t I m p o r ta n t P a r t M o r e T h a n E x e rc i se N ee d e d
I m p o r ta n t V a l u e of A i r a n d Wat e r Resp i r at i on a n d

'

CHA P TE R

B L OO D

III
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AND V T L T

Th e P u r e r th e Bl oo d th e G r e at e r th e V i ta l i ty of th e Bo dy
V i ta l i t y St o r e d i n L i v in g C e ll s I m p o r ta nc e of H a vi n g
D e a d C e ll s Re p l a c e d b y t h e C e ll s Fu ll of L ife

IV
O R G A N S OF DI GE ST I O N , CIR CUL AT I O N A N D R ES P IRA TI O N
Th e M a k i n g of th e B l oo d Th e Wo r k i t D oes Ho w t h e
W o nd e r f u l P r o c ess of D i ges t i o n i s C a rr i e d on Ho w C el l s
of th e B o dy a r e N o u r i sh e d a n d Re pl a c e d Th e O rgan s of
Res p i r at i on H ow th e O xyge n in th e B l oo d B u rn s u p
CH AP TE R

24

CON T E N TS
CH

APTE R V

B U I L D I N G VI TA L P O W E R W I T H L O N G WAL KS

N e c ess i ty of Wa l k i n g P r o p e rl y Wh en Wh e r e a n d H OW to
Wa l k H OW t o Dr ess fo r a L o n g Wa l k E n e r g i i n g E f
fee t up o n th e B o dy of a L o n g Wa l k

P A GE

CH AP TE R

36

VI

A I M P O R TA N CE OF WA TE R
Th r ee F o u rth s of B o d y C o m p ose d of Wat e r I m p o rta n t I n
t e rn a l C l e a n s i n g Agen t Re nd e r s M i n e r a l s S o l u b l e W i th i n
th e B o d y C a rr i es A w a y E ffe t e M att e r S o m e A d vi c e
B a se d on My O wn E xp e r i enc e
V ST

CH AP TE R

I NCR EA SING D I G E S TI VE

51

VII

A N D A SSI M I L A I IVE
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P O WER

Th e Qu es t i o n of D i e t G e n e r a l R egim e fo r I ncr e a s in g D i ges


ti ve a n d Ass i m i l at i ve Po w e r V a r i e ty of F oo d t o b e D e
s i re d N o rm a l A pp e t i t e a P r o p e r G u i d e C o n s i d e r ati o n
of R a w F oo d a n d V ege ta r i a n D i e t R a w Foo d s P ossess
A b u n d a nc e of L i vin g C e ll s C oo k e d F oo d Re n d e r s C ell s
M e at D i s c u sse d
De a d V a l u e of Na tu r a l D i e t

55

C HA P TE R V III
H OW

A P O W E R F UL S T OMA CH M A Y

BE

A CQUIR E D

St o m a c h of V a s t I m p o rta nc e i n B u i ld i n g of V i ta l Po w e r
D i ges t i o n a M u s c ul a r P r o c ess Pe r fe c t D i ges t i o n D e p en d
e n t U po n Po w e r f ul St o m a c h M u s cl es I m p or ta nc e of E xer
c ises that St r e n gth e n th e Sto m a c h a n d S m a ll I n t es tin e
P e rc u ss i o n fo r th e A b d o mi n a l Re gi o n I ll u s t r at e d
C H A P TE R I X
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75

CON TEN T S

8:

Bo dy D i se a se of He a r t Ho w C au se d St r en gth en in g
th e He a r t Th e A b so l ut e N e c ess i ty of Th i s a s a n A i d to
V i tal i ty Th e P ow e r of a V e r y W e a k He a r t M ay b e B ui l t
U p R i g ht B r e ath i n g t h e Bes t T o n i c of Al l
C HA P TE R

P A C]

90

P I N G G RE AT L U N G P O W E R
Th e G r e at N ee d of St r o n g L u n gs Poo r Lun g C apa c i ty of
Ave r a ge Pe r so n W h at i s C o rr e c t N o rm al E x p an s i o n ?
D eep Br e ath in g D eve l o p s a F in e C h es t
DE VE L O

1 13

C HA PT E R X I
P UR

E A I R OF T H E U TM OS I
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I M P O RTA N CE

P u r e Ai r

P r eve n ti ve of C o n su m pt i o n He al in g P ow e r of Ai r
P u r e A i r Con s i d e re d a s a F oo d E rr o n eo u s I m p r ess i o n s
Reg a rd in g N i gh t A i r F oo l s F ear Dr au ghts I m p u r e

A i r P oi sonous

11 7

C HA P T E R X II
P E R F E CT

VE N T LA T

I ON

Ave r a ge Ho m e Sta gn a n t W i th F ou l A i r D i f cu lty of F in d


i n g O p e n W i nd o w s i n Ho m es C o n vey a nc e s F o ul W i th
Po i so n o u s A i r A e r at e d Roo m s I ll u st r at e d Su gges t i on s
fo r Pe rfe c t V e n t i l at i o n

1 22

C H A P TE R X III
E

RR O N E O U S M ET H O DS

OF

B RE ATH I N G

B r e ath i n g U se d b y W e a k l i n gs A n A b om in a ti o n
D oes n o t P u r i f y A ll of B l oo d S en t t o Lun gs O th e r C o m
m o n E rro r s i n Reg a r d t o B r e ath i n g

Qu i e t

C H A PT E R X I V
D EEP B RE A TH ING E XER CIS ES

A i r St a r v at i o n ; C o n s um pt i o n i n a G r e at M any In sta nc es

131

CON TE N TS

C au se d b y L a c k of P u r e A i r F r es h A i r T r e at m e n t fo r
C on s u m pt i o n I n v a l i d s D e p r i v e d of F r e s h A i r Ab so l ute
N e c ess i ty of D ee p Br e ath i n g P r o p e r M e t h o d s of Br e ath
i ng P l a i nl y I ll u s t r at e d

PAGE

1 38

C H APTER X V
TH E U SE OF L

UN G

ES TE R S

V a r i ou s D ev i c es that H a ve B ee n I n ve n t e d A l l Possess S o m e
M e r i t Ho w a n I n e xp e n s i ve Sp i r o m e t e r c a n b e M ad e at
Ho m e T w o Ho m e m a d e Sp i r o m e t e r s I ll u s t r at e d
-

XV I

CHA P T E R

B RE A TH I N G

AN

M U S CU L AR

E XE

R CI SES CO M B I N E D

D ee p Regu l a r B r e ath in g N e c ess a r y i n M u s c u l a r E x e rc i se


Less F at i g u e i n M u s c u l a r E x e r ti o n E x e rc i ses T e ar D o wn
O ld T i ss u e a nd D e a d C e ll s D e m a nd fo r O x yge n t o R e
b u i ld a nd Re pa i r S o m e C o m b i n e d Br e ath in g a nd Muscu
l ar E xe rc i ses I ll u s t r at e d
CH A P TE R
SU N

A N D A IR

14 6

1 57

X VII

B AT H S VI TAL I Z E

TH E

BO D Y

Th e A i r B ath a nd It s V a l u e S k i n a Br e ath i n g O rg a n
D e m a nd s A i r Sa m e a s L u n gs A l so I m p o rta n t E li mi nat
i ng O r g a n B r e ath es O ut IIn p u i t i es E x h i l a r at i n g E f
fee t of B ath A G ua r a n t ee Ag a i n s t C o l d s a n d C o u gh s
r

CH A P T ER
TH E DE P UR ATI N O A N D B L

166

X V III

OO D P URI F Y I N G O RGANS

m p o rta nc e of th e S k i n Ki dn ey s Lo w e r B o w e l a nd Lun gs
T h e P a r t Th ey P l a y i n C a rr yi n g O ff Wa s t e P r o d u c ts
P u r e Bl oo d D e p e nd s Up o n Pe r fec t W o r k i n g of th e F un c
,

ti onal P r ocesses

1 72

C ON T EN T S

E
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CLOT

XI X

H IN G

PA

GI

P e rve rte d I d e a s i n Rega r d to C l o th ing Dr ess fo r C o m fo rt


M i n i m u m of C l o th i n g D es i r a b l e at A l l T i m es Co ld Ben e
ci al
A i r M u s t Re a c h S k i n My O wn E xp e r i enc e
CH

A P TE R

RES TFUL S L EE P P OW ERF UL M EANS

18 1

XX
OF

B U I L DI N G

vI TAL

IG OR

P e r fe c t N o u r i sh m en t of Bo d y Ta k es P l ace D u r in g S l ee p i n g
Ho u r s Ass i m i l at i o n G re at es t Befo r e M i dn i gh t Sugges
t i o n s o n Ho w t o S l ee p Res t f u ll y C au se of I n so mni a
Ho w T re at e d an d C u r e d

18 5

C H A P T ER XX I
M E N TAL A TTI T UDE

I M P O RTA N T F ACT O R
The M e n ta l A tt i tu d e that M a k es fo r He a l th Res t Re l a x a
t i o n a nd Re c up e r at i o n H app in ess a s C o n tag i o u s as D i s
e a se D o n t b e a C h r o n i c G ru mb l e r
I

AN

202

C HA P TE R XX II
DR Y

F RI CT I O N B AT H

S kin T o n i c V a s t I m p o rta nc e of
Possess in g a n A c t i ve S k i n A pp e a r a nc e of a C on s tan t l y
G r oo m e d Ho r se V i b r at es W i t h N e r vo u s V i ta l i ty S ki n
of Ave r a ge Pe r so n L e a d e n a nd D e a d Ho w h i ction B ath

Wond e r fu lly

E x h i l a r at i n g

C H A PTER XX III
I M P O RTA NCE

OF

F R E QU E N T

B AT

H ING

P o w e r I ncr e a se d b y P r o p e r B ath i n g Th e T r u e Oh

ec
t
of
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ath
i
n
g
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j
Func t i o n a l a nd M u s c u l a r S y s t e m s Wa rm B ath s N ee d e d
O n l y fo r Kee p i n g th e Bo d y Pe r f e c tl y C l e a n a n d Wh ol eso m e
C o l d B ath a R a r e T o n i c V a l u e of P l u n ge and Sh o w e r
B ath s P ro p e r T i m e t o Ta k e B ath

Vi ta l

2 17

CO N T EN T S
CHA P T ER
S TR EN

G TH EN I N G

II

XX I V
KI D N E

TH E

YS

P GE

I m p o rta nc e of t h e Ki dn ey s D i se a ses of Ki dn ey s Ho w
C au se d T ob a cc o A lc o h o l a nd St i m u l at i n g D i e t P r i nc i p al
F a c t o r s i n D es t r oy i n g th e Po w e r of Ki dn ey s
G en e r a l
T r e atm e n t E x e rc i ses fo r St r e n gt h en i n g Th ese I m p o r ta n t

Va s t

C HA P TE R
O

C N ST

XXV

I PATI O N DE STR O Y S

A I Y

VI T L T

O n e of th e G r e at es t F oes t o Ab u nd an t V i t ali ty
S y m pt o m s of th e T r o ub l e C au ses That L e a d U p t o I t
I n a c t i ve H ab i t of L i fe P r i m a r y C au se D i e t C atha r t i c s
a n d U se of C o r se t Fr e qu e n t F a c t o r s

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CH A P T ER
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To

24 1

XX VI

RE M ED Y CONS T I PA TI O N

Na t u r a l M e th o d s O nl y M eth o d s That Can Re l i eve C o m


b i n at i o n of D i e t E x e rc i se a nd P h y s i c a l U pb u i ld in g Un f a i l
i n g M e t h o d of C u r e P i ll s a nd C at h a r t i c s I n t e r fe r e Wi th
Re c ove ry Agg r a v at e T r o ub l e C o l o n F l u sh in g a Substi
.

C HA P TER X X VII
E XE

R CI SE S

F OR

RE ME DY I N G CO N STI PAT I O N

That I ncr e a se G e n e r a l Fu nc t i o n a l V i go r E xer


c i ses fo r Lo c a l T r e atm e n t G en er a l D i r e c t i o n s That W i ll
He l p i n Re m e dy i n g T r o ub l e

E x e rc i ses

C H A P TE R XX VIII
S U MM ING

UP

What R es ul t s H a ve Bee n G a i n e d

OF

R E S U L TS

Roo m fo r I m p r ove m en t

2 51

C ON TEN T S

12

T es t in g I ncr e a se d L un g Po w e r T es tin g He art Po w e r of


Sto m a c h W e ll Regu l at e d Bo w e ls S oun d
Ste a dy
N e r ves Po w e r ful M u s cl es

PA

GE

C HAP TE R XX I X
G E N E RAL REG IME P O R DA IL Y P R ACTI CE
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2 55

C HAP T E R I
WH A T
M AJ O R ITY OF

P OWE R ?

VI TAL

IS

U LL PO SSE SS I ON OF VITAL
PO WE RCIVI L IZ E D CO N D ITIO N S TO B LA M E N OT TO B E
H A D T H R O U G H D R U GS VI T AL PO WE R W I TH DT TH E
RE A CH OF AL L
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L A CK F

Th at a m o un t of v i ta l c a p a c i ty w h i c h sh a l l e n a bl e e a ch m n i n
hi p l a c e t o p u r s u e h i c a ll i n g
n d w o rk o n i
h i w o r k i n g li f e
w i th th e g r e at es t a m o u n t of c omfo rt t o h i m s e lf nd u s e f uln e ss t o
h i s fe ll o w m n A hi b ld M l n

rc

a c ar e

It w o ul d c er tai nly s ee m

What i s vi ta l p o w er ?

that Mac l a ren , O xfo r d s gre at p h y s i ca l t r a i ner , has

gi v en u s a b e tt er d en i t i o n tha n that offer ed b y th e


di ct i o n a ry mak er s , w ho ass ure
i ty i s

t h e p o w er

B ut

of

p o w er

vi ta l p o w er i s mo re tha n th e ca p ac i t y to
I t i s m o re

p ur

th an t h e

has b ee n sai d, l i fe
It i s th e fo r c e that i s hi dd en l at en t i n t h e

of

i ts el f!

s ee d

m erely, that vi ta l

co n t inue d en dur a n c e

y o ur w o r k wi th comfo r t !

su e

u s,

of

en dur a n c e !

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as

e v erythi ng that i s c re at e d

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b ui l ds th e

b e a ut i ful h uma n st ru ctur e , c ell b y c ell , wi thi n th e

w omb

of

th e moth er

It

atta i n a c ert ai n stat ure


saf e g u a r d e d a g a in st
-

di

i s th e p o w e r that mak e s u s
W i tho u t i t w e ca nn ot b e

s e as e

O f i t w e can d e fy co n ta gi o n

W i th a n ab un dan c e

T h e l ac k of vi ta l p o w er i s e as i ly di sc e rn e d
13

I f you

B U I L DI N G OF V I T AL

14

P OW E R

a re f ri ght ene d som e w hat , do e s y o ur h e a r t b eg i n to


b e at f ur i o u s ly a n d s u ff ocat ingly ?
-

I f y o u run , a re

y o u d i st re ss e d fo r l ack of b re ath ? I s y o ur di ge st i v e
a pp a rat u s e as il y d i sa rr a nge d ? Do y o ur k i d ney s o r
l i v er g i v e you t r o ub le ?

Ar

y o u s u bj e ct t o s e v ere

h e adach e s ? DO y o u l ack st ren g th an d en d ur a n c e ?


Do e s a n o r di n a ry da y s to i l fat i g ue y o u ?

Do e s

e v en a l i tt le add i t i o n to y our u s u a l amo un t of l abo r


le av e y o u e xha u st e d ? If so, you ma y re st ass ure d
that y o u a re l ac ki ng i n vi ta l p o w er
.

I t i s h e w ho i s ab le to re t i re at n i ght a n d s leep

so un dly , w ho a w ak e s re f re sh e d i n th e mo rn i ng ; w ho

le av e s

hi s

hom e fo r h i s b u s ine ss f eelin g st r ong a n d


do

co n t en t e d , a n d ab le t o

a n d da re ;w ho g o e s b l i th el y

a n d e as ily thr o ugh th e da y s w o rk ;w ho n ds re st , n ot


fat i gue in

an

e v eni n g s re c re at i o n ;w ho ca n sta n d a n

e xt r a st r a i n up o n h i s p h y s i cal re so ur c e s wh en that
st r a i n com e s ; w h o e n j oy s l i f e a n d do e s n ot n d t im e
f or mo p i ng o r fo r dr e adi ng ; w ho a l w a y s f eel s as i f
h e co ul d ch eer full y un d e r tak e to do far mo re than th e
task that fac e s him ; w ho h a r dl y r e a l iz e s th e m e an in g
of

i llne ss , a n d

w ho

b el i e v e s that h e al th i s l a rgely a

re s ul t of wil l p o w er ; w ho en j o y s e v ery w aki ng mo


m en t of l i f e a n d who f eel s that h i s ca reer do e s n ot

energi e s

g i v e full sco pe

t o hi s

P OS SE S SES

V I T AL P O W ER !

T HI S I S

H E WH O

WHA T I S

V I T AL

P OWER ?

15

An d

y o u , m y f r i en d , ca n hav e t hi s p o w er ! If y o u
a re d e vi ta l i ze d, sa ppe d of y o ur st rength , S h ri n k ing
fr om e ffo r t , o r e v en w e akl y dod g i ng i t ; i f you a re
t imi d a n d mi s er ab le , i n c l ine d to mo rb i d tho ug hts ; i f
you w o n d er w h y you w ere pl ac e d i n thi s l i f e , a nyw a y ,
a n d S pe c ul at e gl oomi l y

on

th e

of

g oo d

l i vi ng

if

you a re un ab le to s u sta i n co n ti nu e d e ffo r t , and l oo k


en vi o u sly a r o un d
aboun d ing

you

at thos e w ho a pp e a r t o p oss e ss

h e a l th T H E R E

THE

B E TT ER

WAY

OF

U NHA PP Y C O N DI T I O N

C HAN GI N G Y O U R
F OR

IS

A S S U RE L Y A S T H ERE I S

A S U N I N T H E H E AV E N S !
H
i ng

e a l th i s th e r i g htful h e ri ta ge of e v e r y h um a n b e
V i ta l fo r c e stami na i s p oss e ss e d t o da y b y
-

b u t a com p a r at i v el y s m all p e r c e n ta ge o f th e

S axo n pe o ple s

Y et

w e com e
'

An gl o

of th e r ugg e d e st , bo l d

e st , b r a i ni e st a n c e st ry that t h e w o rl d
W h y i s i t , th en , t h at th e most

h as

of

s een
u s to
da y a re
.

e i th er a i lin g do w nr i ght , o r, at th e b e st , l ac k o ur f ul l
of

m e as ure

n o rma l vi ta l p o w er ?

W e m u st , i n th e

ma i n , b l am e th e c urr en t co n d i t i o n s

of

l i fe

F or

our

a n c e sto r s w e re st r o ng, vi r ile a n d co n quer i ng b e ca u s e


th ey l i v e d c l os e t o N atur e an d
hau st i bl e
vi t a l i t l

N ow

v i tal i t y

s l ow l y

B ut

so

w e ar e

p er hap s, bu t

abso r b e d her

l osi ng

n one

ou r

t he l ess

w hat i s to sta y d ep a r ti ng vi g o r

i n ex

i nher i t ed

su r el y.

or ,

i f w e hav e

B U I L DI N G OF V I T AL P OIVE R

16

l ost

som e p o r t i o n of i t , to i n d u c e i ts re t ur n t o n orm al

pr o p o r t i o n s ?

The

quer y

i s re adi l y a n s w ere d

Al l

that w e hav e to do i s to re v er t to th e m e tho ds of o ur

rugge d fo re fath er s , ado p t in g th e pr a i s e w o rth y f e at


ur e s there of an d putt ing as i d e thos e that w e kn o w a re
u s el e ss o r un wi s e
back to
o f ol d

By

I n oth er w o r ds , w e m u st ha r k

N a t ure , our

p ath to h er b ein g l i t b y th e r ay s

t i m e e xp er i en c e a n d mod ern kn o w le d ge
ma ny, P h y s i ca l C ul t ur e , as th e t erm

is

stood t o da y, i s l ook e d up o n as a ne w sc i en c e

un

It can

mak e n o c l ai m to b e i ng s u ch

TU RE

IS

T H OS E

P HY S I C AL CU L

ME R ELY T H E R E C O GN I T I O N OF

B AS I C

T R UT H S C O N CER N I N G T H E
F OL

L AW S O F H E A L T H T HA T O N CE W ERE
L O W E D A S A MA T T E R O F C O U R S E
i n g k n o wl e d ge
ou

l aws

d er

has en ab l e d

us

I n cr eas

to add mu ch to w hat

an c e sto r s di scov ere d i n reg a r d to th e n at ur a l


of

h e a l th

th e s e l aw s , both th e
ta in ing

of

th e obs e r va n c e of e v ery

An d

ol d

an d th e ne w , l e ads to th e

n o rmal v i ta l p o w er

call ed

medi cal sc i e n c e

ne w re m e di e s

at

Drug s co n ta in n o ele m en ts
e

on e of

of

v i ta l p o w er

So

b eg a n to a llege dl y di scov er

a n d to n i cs , a n d to d e vi s e ne w a n d

oft en un ne c e ssa ry s urgi ca l O per at i o n s wi t hi n th e p ast


c en t ur y

B ut how

thr o ug h th e s e

di

m u ch has th e r ac e b enet e d

scov er i e s ?

T h ere i s a di sti n ct

ad

C HA P T ER
VI TAL

P OWE R

II

DE P E N DS OH FU N CT I ON AL

VI GOR

DE VE L OP M E N T O F VIT AL PO \VE R M E A N S BI OR E T H A N
DE VE L OP M E N T O F E XTE R N A L BI U SCU L A R S YSTE M
STR E N G T H E N IN G O F VITA L O R G A N S BI OS T I M PO R T A N T

P A R T BI OR E T H A N E XE R CIS E N E E D E D I M PO R T A N T
VAL U E O F A IR A N D T A TE R , R E S P I R A TI O N A N D F OO D
Y

B o dy d m i nd a r e g r e at g i ft s a nd fo r t he p ro p e r u
of th e m w e a re h e ld fu lly r e sp o n s i bl e by Natu re
an

se a n d

S eym o ur

ee i n

k p g
R i pp o n

T o thos e who a re n ot famil i a r wi th th e s ub j e ct , i t

wil l com e

as

a s urpr i s e to b e tol d that m usc ul a r

c i s e do e s n ot com pr i s e
c ul t ure

all

ex er

that th ere i s to p h y s i cal

E x er c i s e pl ay s a v ery im p o r ta n t p a r t i n th e

sch e m e of th e h e a l th y bod y, b u t i t i s n ot b y a n y m e ans


th e so le facto r
Y et

th e t rue sc i en c e of h e al th

i t m u st b e bo rne i n mi n d , as a bas i c t ruth , that

w i t hout e xe r ci se,

th ere ca n b e n o p hy s i ca l c ul t ure

E x er c i s e i s j u st a s a n e ss en t i al p o rt i o n of
n o ur i sh i ng food , pure a i r a n d w at er

it

as

a re

T h e s y st e ms of e x er c i s e s that I sha ll pre s e n t

in

t hi s vo l um e a re ada p t e d to both th e w e a k a n d th e
st r o ng

T h ey hav e th e un i que adva nta ge

adap t e d to th e st rength
b ut

li ttl e

of

a ny pup il

of

b e i ng

T h e re ca n b e

o r n o p oss i b i l i t y of a st r a i n re s ul t i ng
18

F U N C T I O N AL V I G O R

19

T h e s e le sso n s a re equ a lly a ppli cab le to both wom e n

an d m en

I i n t en d to

ill u st r at e

an d d e sc r i b e e x er ci s e s that

wi ll b ui l d i n t er n a l v i ta l st ren gt h, a n d co n du c e to that
f eel i n g

of co n t i n u o u s h e al th whi ch

p oss e ss i o n

in

thi s st ren u o u s a ge

is

so

val u abl e a

T h e l un g s mu st b e st r o n g, of a pr o per ca p aci ty ,
an d ca p ab le of per fo rmi n g th e ir i mp o r tan t o f c e of

p ur i fyi n g
i nat i n g
ci

t he

bl ood, b y abso rb in g oxygen a n d el i m

th e i mp ur i t i e s that a re ca rr i e d to th e m b y th e

r cul ati o n

T h e stomach , that gre at o rg a n whi ch

p er fo rms s u ch o n er o u s o fc e s, mu st a l so b e gi v e n
s pe c i a l att e n t i o n
s

T h e ass i mi l at i v e a n d e xc reto ry

y st em
s m u st b e d e v el o pe d to th e hi gh e st p oss i b le

stat e of vi g o r

I f, s ubs e qu en t ly,you per fect y o ur e x

t ern a l mu scul a r s y st e m , y o u a re th e n
p ow er s whi ch a re comple t e

in

in

p oss e ss i o n o f

e v ery re s pe ct

M an

hood, o r woman hood, i n a p er f e ct e d fo rm has th e n


b ee n atta i n e d , an d ca n

'

be

r e ta i n e d i m ti l a n o rg a n
'

w e a r s o u t, o r som e co r d s n a p s a n d y o u p ass i n to th e
mi st y un kn o wn

I wan t e v e ry re ad e r to b egi n wi th t hi s cha pt er , an d


c

on sci en t i o u sl y s ele ct f r om th e s e le sson s thos e m ov e

m en ts re comm en d e d fo r th e i r e s pe c i a l n ee ds
c

a re ful att ent i o n to e v ery

o r d that I

ri t e

Gi v e

I shall

20

BU I L D I N G O F V I T AL P O W E R

n ot wast e s p ac e

I do n ot

wi

sh m y re ad er s to wa d e

th r o ug h a vast qu an t i ty of re adi n g matt er i n o r d er to

r e ach th e e ss en t i a l i n fo rmat i on , a n d so e v ery wo r d


w i l l b e i m p o r ta n t a n d shoul d b e h ee dful ly re ad

Do

n ot e x pe ct to b e b en e t e d b y m erely l ooki n g at th e

p i ct ure s , o r b y pr act i c i n g th e e x er c i s e s o n two o r


thr ee occas i o n s

You m us t

fol l o w i nst r uct i o ns ac


Y o u m u st co n ti n ue e ach e x er c i s e un t i l th e

c ur a t el y.

mu scle s y o u b rin g i n to u s e a re tho r o ughly fat i gue d


Y o u m u st per s i st en t ly pr act i c e th e mov em en ts day
aft er day i f y o u e x pe ct to n ot e a n i m pr ov em e n t i n
y o ur s el f T h ere i s n o e a rthl y re aso n why e v ery on e
of m y re ad er s cann ot b e gre atly b en e t e d b y th i s book

I ca re n ot ho w mu ch e xper i e n c e y o u ma y hav e had ,


o r how mu ch y o u ma y hav e stu di e d th e s ub j e ct of
p h y si cal d e v el o p m en t , ye t I ass er t that y o u w i ll

n d

a vast qu a n ti t y of in fo r mat i o n an d a l a rge n umb er of


e x er c i s e s

t to y o u

in

th e s e chap t er s that w ill b e of gre at b en e

P hy s i ca l c
ul t ure , o r p hy s i ca l d e v el o p m en t , o r
what e v er y o u ma y choos e to t er m

i t,

m e an s to th e

o r di n a ry i n di vi du a l s i mply th e st ren gth en i n g o r d e


vel op m ent

of th e e xt ern al mu scul a r s y st em

r e ally b u t a p ar t of
p o r t i o n of

i ts

du t i e s

i ts

is

wo rk

T hi s

is

T h e most i m p o r tan t

th e st ren gt h eni n g of all th e

F UN C T I O N AL V I G OR

o rg an s th e l rm gs,

vi ta l

li v er ,

k i dn ey s e tc
,

In

in t en d , howe v er , to

21

h e a r t , stomach , i n t e st i n e s ,

th e cha p t er s that fo ll o w I

t re at th e s u b j e ct

i n i ts

b r oad e st

p oss i b le s en s e , an d so sha l l i n c lu d e thos e thi n g s that

t en d to p hy si ca l vi g o r

N ow , i n o r d er to d e t er mi n e th e r el at i v e i m p o rt an c e
to th e bod y of

i ts

va ri o u s requi re m en ts , i t b e com e s

n e c e ssa ry fo r u s to un d er sta n d e xact ly what


t i al to th e ma i n t e n an c e of li f e an d h e a l th
i mp o rtan t

ele m e n t

in

e ss e n

T h e most

th e c ul t i vat i o n of gen er a l vi go r

m ust b e that whi ch i s most re qui si t e to li f e


e xi s t

is

O n e ca n

fo r a n i n d en i t e peri od wi tho u t e x er c i s e , b u t

o n e cann ot re a lly a n d t ruly

l i ve

wi tho u t

it

T h ere

is

a vast di fferen c e b e tw ee n m erely e xi st i n g a n d li vi n g ,


b e tw ee n b e in g a mo ll u sc o r a man , so to s pe ak

Y o ur

mi n d an d body ma y ful ll th eir fun ct i o n s , b u t

in

v ery le tha rgi c an d Sp i r i t le ss fashi o n b e cau s e of a vast


accumul at i o n of d e ad c ell s wi thi n y o ur s y st em

Na

t ure i n t en d e d that e v ery p a rt of y our b ei n g sh o


ul d
b e act i v e a n d ali v e an d ale rt
W e ca n li v e

in

a pp a re n t g ood h e a l th wi tho u t food

m an y day s T h ere a re s e v er a l fasts of s i xt y da y s


a n d mo re o n re co r d , wh ere h e a l th s eemi n gly l ost fo r
e ver has b een reg ai n e d W e can e xi st wi tho u t food
.

and

wat er fo r fr om o n e to two w ee ks

w i tho u t

W e can do

th e re c uper at i v e i nue n c e of s leep an d re st

B U I L D I NG O F V I TAL P O W E R

22

fo r m an y da y s
ta n ce of

ai r

B u t , as i llu st r at i n g th e vast i m p o r

to th e h uman body , w e n ot e that w e ca n

n ot li v e mo re tha n fr om two to v e m i n ut e s w i tho u t


it

R e ason i n g f r om thi s stan dp o i n t , i t m u st b e c le a r

to m y re ad er s that th e rel at i v e i m p o r tan c e of th e


va ri o u s pri ma ry e ss en t i al s of li fe ,h e al th a n d st ren gth
is

abo u t as foll ow s :
Air

3
4

W at er

R e st a n d r el axat i on
F oo d

E x er c i s e

T hi s w o ul d i n di cat e that th e most mpor t ant kn owl


e d ge i n thi s conn e ct i o n
i ng

th e body

w i th

is

that whi ch per ta i n s to f ee d

i t s nee d e d

oxy ge n

T hi s cha p t e r

w ill offe r som e prel i mi n a ry advi c e o n th e s ub j e ct ,


whi ch w ill b e t re at e d mo re e xt e n s i v ely , how e v er , i n

C hap t e r XV
bu t

f ew

S t r an ge as

it

ma y s eem, th ere

ar e

per son s who b re ath e pr o perly, wh i ch m e an s

b re athi n g d eeply an d fully


ca p ac i t y amo n g m e n

is

T h e av er a ge b re athi ng

sma ll , an d n o woman who

we a r s a co r s e t ca n p oss i bly b re ath e as sh e shoul d

N o w, I wan t m y re ad er s r st of

all

to mak e e v ery

p ossi b le e n d e avo r to ac qu i r e a pr o pe r m e thod of

b re ath i n g , a n d i n o r d er to st i ll mo re st r o n gly emp ha


s i ze th e

i n fo r mat i o n

h ere

ill u st r at e d i n

re f eren c e to

th i s s u b j e ct , I wo ul d advi s e m y pup il s to v i e w a l i tt le

st
o r re cl i n in g N ot i c e
chi l d as i t b re ath e s
,

o w

23

F U N C T I O NAL V I G O R

how th e air i s b r o u ght dow n to th e l ow e st p art of th e


l un g s

b y th e e xp a n si o n of th e body a

w a i st

li n e

li tt le

abov e th e

T hi s shows y o u that a wa i st re st ri ct e d

e i th er b y a t i ght p a i r of t r o us er s o r a c o r s e t , i n t er

f ere s d e ci de dl y wi th y o ur b re athi n g

N ot onl y sho ul d o n e le a rn to b re ath e p r o perly , b u t


a c u stom shoul d b e fo rm e d of taki n g d eep , full

in

hal ati on s f requ en t l y duri n g th e da y, mo r e e s pe ci ally


w h e n walki n g

cul t i vat e d j u st

in

th e o pe n

as

ai r .

a re th e oth er hab i ts of o n e s

Ul t im at ely d eep , full i nh a l ati o n s


unt ar i l y.

th e

Wh e n e v er th e

i n clin at i o n

y o u a re

w i ll

i n du c e d

T hi s hab i t can b e

ai r

w il

l b e tak e n

li f e

i nvol

tast e s fre sh a n d g ood,

b e t o dr aw

in

all

y o u can , j u st as

to e at h e a r til y wh e n a n a ppe t iz i n g

m e a l i s set b e fo re y o u
My r e a d er s can t hu s rea dil y
.

p h a si zin g

see

m y r e aso n fo r e m

th e i m p o rtan c e of b re athi n g e x er ci s e s

wi sh e v ery p u p il to star t

in

at o n c e

an d

l e a rn

ho w to

b re ath e , an d c o n t i n u e th e s e vast ly i mp o r ta n t
c i s e s day aft er da y

exer

R e sul ts wi ll b e n ot i c e d i n a

r ema rkab l y sho rt t i m e i n th e b r oad eni n g of th e shoul


d er s a n d ch e st , i n th e ere c t ca rri a g e ass um e d , an d

in

th e i n c re as e d str en gth a n d up b uil di n g of th e vi tal


p ow er s of th e body

in

gen er a l

C H A PT E R I I I
BL OO D

A ND

VI TALI T Y.

T HE P UR E R I H E B L OOD T HE G RE A T ER T HE VIT AL IT Y OF
T HE B OD Y VT IAL I TY S T OR ED IN L IVING CELLS D I
P O R T AN CE O F H AVING D E AD CELLS RE P L A CE D B Y T HE
CELLS F U LL O F L IF E

T h e bl oo d h as bee n c a ll e d t h e l i fe o f t h e b o dy f r o m t h e fa c t
tha t u p o n i t d ep e n d s ou r bo d i ly e x is te n c e A l ber t F B l a i sd ell MD

J u st

so

is

i s i m p oss i b le

as l i f e

h e al th i m p oss i b le

a fa i r d egree of h e al th

wi

tho u t b l ood that p oss e ss e s

A nd i t

c al ly that on e s vi tali t y w il l b e
hi s

b l ood

wi tho u t vi t a li ze d b l ood,

vi ta li t y of

fol l ows j ust as l o gi


in

e xact r at i o to th e

of th e t i ssu e s of o ur e sh an d bo n e s a re mad e

A ll

u p of

i nn i t ely

small

c ell s so

small , i n fact , that

hun dr e ds of th em , i f mass e d, wou l d b e i n vi si b le ac r oss

E ach c ell i s bo rn , l i v e s a n d di e s b y i ts el f

i
A s fast as a c ell d e s a n d som e of th e m li v e b u t a f e w
mi n u t e s , o r a f e w hour s a n e w c ell i s s uppli e d to
th e table

tak e

i ts

pl ac e

E x er c i s e , e v e n of th e sl i ght e st , s u ch as o peni n g o r

c l osi n g th e han d , d e st r o y s a mul t i t u d e of c ell s

E ven

thi n ki n g cau s e s th e d e ath of c ell s , an d N atu re i mm e


di at el y

s uppli e s n e w ce l l s to tak e th e pl ac e of thos e


24

B U I LD I N G O F V I T AL P O W E R

26

It i s

re as o n ab le th e n that thi s d e vi ta li ze d o r d e ad c el l

matt er will n e v er fur n i sh mat er i a l of a sui tab le ki n d


fo r b ui l di n g up o r e v e n rep a i ri n g th e body
AR E

JUST

WE

W H A T W E MA K E O U R S E L V E S

THR O U GH T H E

A CT

OF

E A TING

B u t th e b l ood do e s m o re tha n thi s

F r om th e ai r

that i s b re ath e d i n to th e lun g s th e b l ood tak e s o xygen ,


a n d ca rri e s

it

thr o ugh

all

f th e body

th e p a r ts

Wh ere v er th e g as e n co un t er s d e ad c ell matt e r

it

b ur n s i t u p , a n d th e re sul ts of th e comb u st i o n a re c a r

ri e d b y th e b l ood to th e l un g s , th ere to b e eli mi n at e d


fro m th e body
N

ow ,

y o u wil l e as i ly un d er stan d wh y th e bl ood

mu st b e p ure a n d ri ch
i n c re as e d
in

At

th e v ery foun dat i o n of

vi tali ty mu st com e a r adi ca l i mpr ov e m en t

th e qu ali t y of th e bl ood

Whil e food i s th e basi s of th e t i ssue b uil di n g p ow er


-

of th e b l ood , a gen er o u s amoun t of wat er


to mai n tai n th e ui d s of th e body
di t i o n

in

ai r

mu st b e had

in

n ee d e d

a pr o per con

so that th ey m a y ow freely

b re athin g of p ur e

is

D eep , full

o r d er that th e

d e ad c ell s ma y b e b urn e d up as f ully as

is

p ossi ble

E x er ci s e pl ay s an i m p o r tan t p a r t i n th e bodi l y pr o

c e ss es j u st r el at e d, al so i n cr e as e s th e p ow ers of di ge s
t i on b y
toma ch

gi vi n g gre at er
an d

mu scul a r acti vi ty

i n t e st i n e s , whil e

to t he

th e h e avi er, m o re i r e

BL O O D

AN D

V I T A L I TY

que n t breathi n g cau s e d b y mu s cul a r

eff or t

27

fo r c e s th e

h e a r t i n to m o re r a p i d act i o n , a n d s e n ds th e b l ood
co ur s in g thr o u g h th e body o n
i ng

i ts

mi ssi o n at a n i n c re as e d s pee d

rep a i r an d puri fy

F r om thi s b ri e f stat e m en t th e re ad e r

b e ab le

to un d er stan d ful l y that vi tali t y d epen ds u p o n th e

c o n t i n gen t
o n th e s el e cti o n a n d di ge st i o n of th e r i ght foo ds , exer
b l ood , an d that th e p ur i t y of th e b l ood

is

c i s e , b re athi n g, a n d th e dr inki n g of suf ci en t qu a n t i


t i e s o f w ate r

'

C HA P T E R IV
O R GA NS

0F

D I GE S T I O N

CIR CU LAT I O N,

AND RES PIR ATI O N

T HE M A KING O F T HE B L OOH
H E WO R K IT DOES H OW
T HE WO N D E RF UL P R O CESS O F D IGES T IO N IS C ARR IE D O N
H OW CELLS OF T HE B OD Y A R E N O UR IS H E D AN D
R E P L A CE H
H E O R GAN S O F RES PIR A T I O N H OW TH E
OXY GE N IN T HE B L OOD B UR N S UP W A S TE
.

O n e w ho has th e ha ppy facul t y of n di n g th e

c ha rm of r oma n c e i n what too man y p e ople call th e

dr y facts
of s ci e n c e , will n d th e mi r ac le s of
Chi l dhood s fa ir y sto r i e s a l to ge th e r tam e as com

p a re d wi th th e n a rr ati v e that t ell s

us

co n v er t e d i n to li vi n g e sh

F o r th e l a ym a n fo r hi m who ca re s n ot fo r th e

that w e e at

is

ho w th e foo d
.

'

t e chn i cali t i e s , an d who


a l o n e i t

is

is

c o n t en t wi th th e re s ul ts
a s im ple tale an d e as i ly tol d L e avin g
.

o u t th e d e tai le d d e sc ri p t i o n of th e n er p a r ts of th e

m e chani sm wi th whi ch N atur e has en dow e d th e o r


g an s , th e pr oc e ss of maki n g food ov er i n to li vi n g

s ue

th e human body ma y b e b r i ey rel at e d

in

fo ll ows

ti s

as

T h e chan ge that th e food un d erg o e s b egi n s r i ght

in

th e mou th , i n whi ch a re a n um b er of gl an ds that sup


ply sa l i va wh en e v er food

is

28

ch e w e d

As

thi s sa li va

OR G A N S O F D I G E S T I O N

29

mu st b e tho r o ug hly mi x e d wi th th e food i f th e b e st


v i ta li zi n g re sul ts a re to b e obtai n e d, tho r o ug h ma s
t i cat i on i s n ee d e d at th e o u ts e t
T h e most i mp o r ta n t
wo r k that th e sali va has to do i s to co n v er t th e sta r chy

p o r ti o n s of th e food i n to s ug a r n ot th e s ug a r that
w e n d in th e di n i n g tab le bowl , b u t a fo rm of i t
n e v er th ele ss T hi s i s b e cau s e s ug a r wi ll di sso l v e i n
w at er a n d sta r ch will n ot H e n c e , as wat er i s th e
ui d that i s s uppl i e d to th e body , i f th e star ch w ere
n ot cha n ge d i n to a so lub le s ug a r i t woul d b e com
p ell e d to le av e th e body as i t e n t ere d i t , a n d n o n our
i shm en t co ul d re s ul t f r om i t i n co n s eque n c e
N 0 oth er p a r t of th e food i s a l t ere d b y th e sal i va
.

I f wat er b e

dr un k

wi th m e al s to wash down i mp r Op

erly mast i cat e d food

i t i n t er f ere s

wi th th e act i o n of

th e sal i va a n d a l so th e di ge st i v e j ui c e s of th e stomach

F r om th e mo u th th e food p ass e s i n to th e p ha ryn x

a l i tt le sac that e mp t i e s i n to th e gulle t , o r e so p ha gus

T hi s l att er t ub e e mp t i e s di re ct ly i n to th e stomach

thr ough th e ca r di ac o pe n i n g at th e le ft s i d e of th e
o rg an , whi le at
'

o pe ni n g

er

r i g ht s i d e

is

l ocat e d th e pyl o r i c

B oth co nn e ct wi th th e stomach o n th e

e dge

i ts

N ow th e four coats of th e stomach a re most


a nt l y

up

s uppl i e d w i th

i n vo lun ta ry

e mp t y , th e coats of th e stomach

mu sc le s

li e i n

ab un d

Wh e n

fo l ds , b u t as

B U IL

3O

D I NG O F V I T A L P O W E R

soon as food e n t er s

it

th e s e coats i mm e di at ely un fol d

to gi v e accommodat i o n to th e food
i n vo lun ta ry

And

at o n c e th e

mu scle s b egi n to wo r k , chur ni n g th e

who le stomach an d ca u s in g th e food to mov e abo u t


a v ery l i v ely mann er

i n

B oth th e ca r di ac an d pyl o r i c

pen i n g s a re c l os e d , e xc ep t wh en th e i r o pe ni n g

n e c e ssa ry fo r th e p assag e of food

is

T h e chur ni n g that tak e s pl ac e mi x e s a n d mi n gle s

th e food most tho r o ughl y , e s pe ci ally


w ell ch e w e d b y th e t ee th

if it

has b ee n

T h e g ast ri c j ui c e

is

s up

pl i e d f r om gl an ds that li n e th e i nn ermost coat of th e

stomach

I n t er s per s e d b e tw ee n th e gl an ds a re a

m yr i ad of t in y b l ood v e ss el s
ach

is

T h e i n s i d e of th e stom

d ull , a lmost co l o rle ss wh e n e m p t y

B u t as

soo n as food e n t er s , b l ood hast en s to i t f r om a ll p a rts


of th e body n ot i n a h elt er sk elt er wa y , bu t thr o ugh
-

th e re gul a r b l ood cha nn el s , a n d


mann er

T h e b l ood

is

hun gry

in

a hi ghly o r d erly
.

so to s pe ak

As

soo n as th e wo r k of di ge sti o n has g ott en w ell i m d er


wa y , th e b l ood v e ss el s b egi n to abso rb n o uri shin g p a r
t i cl es

of di ge st e d matt er thr ough th e thi n m emb r a n e s

that s ep a r at e th em fr om th e co n t en ts of th e stomach

T h i s di ge st e d matt er ,wh i ch b e com e s of a dull gr ay


i sh

col o r an d

is

ca lle d ch ym e , i s th e pr odu ct of

the

act i on of th e g ast r i c j ui c e o n th e food i n th e stom ach

OR GA N S O F DI G E S T I O N

I n thi s j ui c e a re pep s i n a n d re nn e t

th e

T h e re nn e t b y

of th e f ree hy dr ochl o r i c aci d that

ai d

31

is

fo un d

in

th e stomach , di sso l v e s a ll of th e pr ot ei d ele m en ts that


e xi st

in

th e food

T h e pr ot e i ds a re s ubstan c e s that

co n ta i n n i t r o ge n , a n d a re n e c e ssa ry to th e mai n tai n


i ng

of li f e

Wh e at

is

a sample of a pr ot e i d food ; so

a re pe as an d b e an s , len t i l s an d c ere al s

n ot di sso l v e d

in

T h e fats a re

th e stomach , b u t th ei r t i n y p ar t i c le s

a re s e t f ree i n gl obul e s , an d p ass o n to th e sma ll


t i n e , th ere to b e act e d up o n f ur th er
it

th e di ge s ti v e pr oc e ss has b ee n ca rri e d as

A ft er

as

ca n b e

in

th e abdom e n

t est i n al

f ar

th e stomach , th e food p ass e s o n to th e

s m a ll i n t e st i n e , som e tw en t y f ee t of whi ch
in

in t e s

H ere th e fat

j ui c e a n d

is

is

co i le d

li e

attack e d b y th e

re n d ere d t fo r th e b l ood

in

T he

food p ass e s co n t i n u o u sly thr o ug h th e smal l i n t e st i n e ,


i m pelle d

b y th e

in vo lun ta ry

c le s of that o rg a n

Al l

ach hav e le ft un do n e
p l et e d i n

in

co n t r acti o n s of th e mu s

that th e mo u th an d th e stom
th e wa y of di ge sti o n

th e small i n t e st i n e , whi ch

i s li n e d

is

com

w i th t i n y

b l ood v e ss el s that abso rb what e v er i s n ee d e d of n u t ri

m en t fr om th e food ui d
An d

th e n what

is

le ft of th e food ma i nl y offa l ,

re fu s e p ass e s i n to th e l a rge i n t e sti n e comp os e d of


,

th e asc e n din g, t r an sv er s e an d d e sc en di n g col o n s


Al on g

th e s e three p a r ts th e b l ood abso rbs l i tt le , i f

B U I LD I NG O F V I T A L

32

P OIV E R

a n y, re ma i n i n g n o uri shm e n t , an d th e

ast e matt er

is

e x pelle d f r om th e body thr o ugh th e d e sc en di n g co l o n

It

is

th e fun ct i o n of th e l i v er to add b i le , a n d of th e

p a n c re as to s upply p a n c re at i c j ui c e to th e con t e n ts

of th e sma ll i n t e st i n e
ui d kn ow n

as chyle

t i n e f r om th e chym e

T h e re s ul t

that a m i lkv

s ep a r at e d

in

th e sma ll i n t e s

T hi s chyle

is

abso rb e d by th e

is
.

is

l act e a l v e ss el s a n d th r o ugh th em

ass i mi l at e d w i th

is

th e b l ood

I n addi t i o n , the

l i ver , thr o ug h

havi n g a

v ery i mp o r tan t s y st e m of bl ood v e ss el s , acts as a n e x


cr et i n g

o rga n

in

re movi n g man y d e ad an d p o i son o u s

matt er s f r om th e b l ood

N ow th e
i zin g
t he

b l ood wh i ch

bear

i n mi nd , i s

th e vi tal

ui d of th e who le body i s p um pe d th r ough

a r t eri e s b y th e e v er b u s y h e a r t
-

It

is

th e wo rk

of th e a r t eri e s to ca rry th e e n ri ch e d b l ood th r o ugh


th e body
an d

T h e s e a r t er i e s a re e v ery wh ere

di v i di n g

s u bdi v i di n g , a n d b e comi n g smaller a n d sma ller

wi th e ach n e w s u bdi vi s i o n un t i l th e i r cou r s e


to

the n ak e d

eye

is

l ost

E v eryw h ere that th e h un gry c ell s a re c ryi n g fo r


n e w n our i shm e n t th ey s e i ze
b l ood that

is

co mi n g to th em

n e w , g ood mat er i al

is

it
.

f r om th e fre sh pur e
,

A nd

e v erywh ere that

le ft b y th e bl ood , th e o l d , d e ad

tak e n u p b y

it in

c ell matt er

is

gen that

m i n gle d w i th th e bl ood burn s up mu ch of

is

e xchan ge

The

oxv

B UI LD I NG O F V I T A L PO W ER

34

to th e lun g s
t i on go e s on

A nd

'

Ai r

is

that

p ur i ca

H ere th e i mp o r tan t wo rk of

how ? B y f re sh , swee t

b re ath e d

in

ai r .

p ass e s do wn thr o ugh th e


is

t r ach e a o r w i n dpi pe , whi ch

s ubdi vi d e d i n to two

t u b e s o r b r o n chi , o n e p assi n g to th e r i ght lun g a n d


o n e to th e le ft

T h e s e a re a g a i n s u bdi v i d e d i n to a

gre at m an y b r o n chi a l t u b e s that re ach a ll p a r ts of

th e lun g s , b e comi n g at l ast v ery n e i n d ee d


e n d of e ach of th e s e v ery t i n y t ub e s
li k e

o pen in g that

tho ugh

it is

is

At

th e

a small , b ell
kn own as a n a l v e ol a r c ell al

n ot a c ell a t

s e n s e of th e wo r d

all

in

is

th e st ri ct a n atomi c al

N ow, thr o ugh th e s e c ell s th e i n hale d

ai r

p ass e s

th r ou g h th e v ery thi n m e mb r an e s of th e b l ood v e ss el s


in

th e lun g s
is

car bo n

of d e ad ( p o i so n o u s )
th e bl ood , th e ox yge n of th e a i r i n

Wh ere v er a

fo un d

in

th e l un g s b urn s

it

bi t

u p , fo r mi n g ca rboni c aci d g as ,

whi ch , to ge th er wi th s urplu s mo i stu re

in

th e b l ood , i s

e x pelle d f r om th e bod y b y th e e xh a l at i o n of th e

b re ath

Du st an d oth er i rri tat i n g fo re i gn substan c e s

that a re i n ha le d ma y b e g ott en
cou ghi n g
An d

ri d

of b y th e act of

n ow ,

c le an s e d of

wh en th e bl oo d

i t s i m p u ri t i e s , i t

in

th e l un g s has b ee n

p ass e s o n to th e l e ft

aur i cle of th e h e a rt , th e n c e dow n i n to th e l e ft v en


tr i cl e ,

an d

is

pum pe d o n c e mo re thr o ugh th e bo dy

35

O R GAN S O F D I G E S T I O N

r o un d of revi ta li zi n g a ll of th e t i ss ue s , e v en to
thos e of th e bon e s fo r bo n e s mus t b e f e d as w ell as

on

i ts

e sh

T h us w e hav e tr ac e d th e di ge st i o n of food , th e
w o r k of th e b l ood a n d i t s ul ti m at e p uri cat i o n b e fo re

b e in g

us

e d ov er a g ai n

It will b e s een that b l ood

cann ot b e p ur i e d unl e ss sufci en t qu an t i t i e s of ab


sol u t el y

un

p oll ut e d

ai r

a re tak e n

i n to

th e

l un g s

H e n c e th e n e c e ssi ty fo r b re athi n g e x er ci s e s
en abl e th e lun g s to attai n th ei r
an

ti mat e p o we r fo r

cap aci t y to th e utm ost


f
ample supply of oxyge n or the

g ood b y d e v el o p in g th ei r

H e a l th , wi tho u t

ul

a ir -

b o dy thr ou gh th e l un gs , i s o u t of th e qu e sti on.

C HA P T E R V
B U IL D I N G VI TAL P O WE R

WI T H L O N G WA LKS

IT Y O F W A LKI NG P R OP ER LY W HE N , W HE R E AND
H OW T O W AL K H OW T O D RESS F O R A LO NG W AL K
E N ERGIZ ING EFFE CT U P O N T HE B OD Y O F A LONG W AL K

N ECESS

I n m y va ri o u s w r i t i n g s I hav e f requen t ly re f erre d


to wal ki n g as a valu ab le m e an s of e x er c i s e a n d a n

ai d

to th e ac qui re m en t of v i ta l vi g o r , b u t hav e n e v er
att e mp t e d to furn i sh m y re ad er s
fo rmati o n

on

th e s u b j e ct

As

wi

th d e tai le d

in

a ru le , i f o n e wal ks a

gre at d e al , a pr o per p os i ti o n of th e body wi ll n atur

ally b e ma i n ta i n e d , tho ugh


th e av er a ge ma n

is

it

mu st b e admi tt e d that

n ot e n o u gh of a pe d e st ri an to

mak e a co rre ct m e thod of wal ki n g a hab i t


a r i ght wa y to walk j u st as th ere
do a n ythi n g
a

m orm t

B ut

if

is

T h ere

is

a r i ght wa y to

Ye t n o matt er how y o u wal k, a c er tai n

of vi g o r

y o u mov e

w i ll

in

b e s e c u re d f r o m th e e x er c i s e

a s li p shod m ann e r, i f y o ur mov e


-

me n ts a re n ot ha rm o n i o u s , y o u will t i re qui ckly, an d


w i ll fa i l to s e cure th e b e n e ts that are e as i ly wi thi n
vo ur re ach b y ac qui ri n g a pr o per g a i t an d p os i t i o n of
bod y

E v e n thos e who p oss e ss mo re than th e av er a g e

st ren g th w il l b e com e e xhau st e d aft er wa l ki n g a


36

f ew

B E N E F I T S O F L O NG W A LK S

37

mi l e s , i f th ey do n ot un d er stan d th e s e c re t of th e
p r o per m e thod In fact , a n i m pr o per mann er of
.

wa lki n g wi ll e xha u st r ath er tha n i n c re as e th e fun d


of vi tal i t y own e d

by

th e body

a vo ri t e w a l k ng co s t u m e H t
T h oug h
i n on e h a n d co a t a n d s h o e s i n t h e o t h er
n t i d e a l i t w a s t h e m o s t conv e n ie n t un d er t h e c ir
m t n
w h e n i t i s re m e m bered t h a t l w a s co m
p l l d n e a r t h e e n d o f t h e w a l k to ass u m e t h e con
v
t i n l m a nn er o f d re ss i ng
191 6 1 1 23 1

My

cu

en

It

is

r e ally

s a

ce s

onl y wi thi n

l e a rn e d

gh e

l ast fe w ye a r s that I hav e

how to wal k

In o r d er to do so o n e

38

BU I LD I NG O F V I T AL P O W ER

mu st ac qu i re a n e as y g ai t , e v ery mov em en t mu st b e
r h ythm i c , a n d th e p os i t i o n of th e body mu st b e su ch

F
2
Co rre c t a tt i t u d e w h i l e w a l k i ng
s h o w i ng f o r w a r d i nc l i n e o f t h e b o d y t h a t s h ou l d
b ass u m e d
Th h e a d i n t h i s i ll u s t r a t i o n h as
b ee n h e l d a l i tt l e t oo h i g h
I GU R E

that y o u g o fo r wa r d wi th stri d e s that a re made

m ost wi tho u t e ffo r t

al

S e v er a l ye a r s a g o I rem emb er that

walk of ei ght

o r t e n mi le s wo ul d f reque n t ly t i re m e o u t a n d thi s ,
,

B E N E F I T S O F L O NG W AL K S
in

39

s p i t e of th e fact that at th e t i m e I was som ewhat

pr omin en t as a n athl et e
N

I ca n e as il y wal k f r om e i ght ee n to tw e n t y

ow

mil e s , an d aft er a re st of a n ho ur o r two f eel


ci ent l y

in g

re fre sh e d to cov er a s i mi l a r di stan c e

th e l ast f e w mo n ths I hav e b ee n

exp er i m

ve

suf

D ur
m t in g

wi th th e vi e w of accur at ely d et ermi n i n g th e e ffe cts of


l on g walk s up o n th e vi ta l p ow er s of th e body

O rdi

Show i ng sa n d a l s I w e a r f re qu e n t ly T h i s s ty l e
f sa n d a l t h oug h c o m f o r t a b l e i s o f l i tt l e v a l u e on r o a d s w h ere
t h ere i s m uc h d u s t o r g r a v e l S a n d a l s f o r r o a d s o f t h i s ki n d
s h o u l d h a v e t h e e n t ire f r on t o f t h e f o ot c o v ere d
F

IGU R E

n ar il y,

v e to t en mi le s a day had b ee n th e

li mi t

of

m y walki n g e x er ci s e s B u t re ali z i n g th e gre at va lue


of l on g wal ks I co n c lu d e d to e xt e n d th e m v ery m at e
r i all y fo r th e p u rp os e of fo rmi n g mo re acc ur at e co n
elu
si on s as to th e i r e ff e cts F o r som e t im e n ow I
hav e b ee n taki n g wal ks of f r o m ft ee n t o tw e nt y
mi le s i n th e mo rn i n g b e fo re g o in g to b u s i n e ss , an d
th e mo re I e xp er im e n t , th e mo re I am i n c li n e d to en
.

B U I LD I NG O F V I T AL P O WER

4O

do r s e th e e x er c i s e as o n e of a n e s pe c i a ll y va lu ab le

n ature

E v e n un d e r th e most di sadva n ta ge ou s c i r c um
sta n c e s , a sho rt b ri sk w al k
l on g wa lk that

w ill

is

a l way s b en e c i a l ; b u t a

tak e f r om thr ee to v e ho ur s of

st e ad y rhyt hmi c mov em e n ts , co n s i dere d as a m e an s of


r o u sin g th e fun cti o n a l s y st e m to i n c re as e d act i vi ty,

ca n ha r dly b e i mpr ov e d up o n
stomach , h e a r t an d lun g s a re
All

T h e vi tal o rg an s

all

b en e c i all y affe ct e d

th e d epur at i n g o rg an s of th e body a re pr om p t e d

to h e althful acti o n

T h e b l ood i s c le an s e d of im pur i

t i e s , th e eye s b e com e c le a rer , th e com ple xi o n


pr ov e d , th e

r m er , a n d

e sh

a re augm en t e d

in

all

is im

p a rts of th e body

st re n gth a n d gen er a l ha r di n e ss

S e v er a l cas e s hav e b ee n rep o rt e d r e c en t ly wh ere


co n sum p ti o n a n d oth er s eri ou s ma l a di e s hav e b ee n
cure d b y wa lki n g

F o r thos e who a re st ri vi n g fo r

h e a l th , fo r thos e

in

e as e , n o e x er c i s e

is

th e gr as p of a gr av e chr oni c

q ui t e so va lu ab le as wal kin g com

wi th d eep b re athi n g

b i n ed

di s

It

is

mo re e spe ci a lly

va lu ab le fo r cas e s of thi s ki n d n am e d b e cau s e th e e x


er ci se

is

di fcul t to ov er do

If y o u wi ll

si i n p l y

sto p

wh en y o u a re t ir e d, n othi n g b u t b en e t ca n b e d eri v e d
f r om

it

I do n ot m e an b y thi s that y o u shoul d c e as e

at th e v ery r st mom e n t that


of fat i gue , b u t y o u

can

y ou

f eel a sl i ght twi n ge

co n t i n ue w i th b en e t un t i l

BU I LD I NG O F V I T A L P O W E R

42

n e c e ssa ry to swi n g th e body fa r backwa r d


s eri o u s mi stak e

T hi s

is

E v ery st ep mu st fur ni sh a pr o gre ss i v e pr o pe l l i n g


p ow er , a n d
i m p oss i b le

if

th e body

is

n ot le ani n g fo r wa r d thi s

If you wi ll b e sur e

that th e body

is

h el d

in

all

is

dur i n g y o ur wal k

thi s fashi o n , re m e mb eri n g

to m ak e e v ery st ep a ppe a r as tho ug h

it

w o ul d sav e

y o u f r om fal li n g o n y ou r fac e , th e n y o u ca n r e st as

s ure d that y o ur g ai t will b e co mm e n d e d b y th e p r o


f essi on al

pe d e st ri an

O f co ur s e , i t

is

n ot e as y to b re ak o l d hab i ts , an d

wil l requi re c l os e att en t i o n fo r a t i m e

in

it

o r d er to as

s um e th e a t t i t u d e I hav e i n di cat e d ;b u t ca re ful att e n


t i o n wi ll mak e a r a di cal c ha n ge
a n d aft er a whi le

it

assum e a co rre ct g ai t

in

a v ery sho rt t i m e ,

will b e com e n at ur al fo r y o u

to

T h e b en e ts of wal ki n g a re i mm en s ely i n c re as e d i f
o n e wil l fo r m th e hab i t that I hav e re comm e n de d so
st r o n gly th r ougho u t thi s book ; that of dr awin g d eep
i n ha l at i o n s

of p u re

ai r ,

thu s ll i n g th e lun g s to t hei r

gre at e st p oss i bl e ca p ac i t y
i llu str at e d

In a n oth er cha p t er I gi v e

b re athi n g e x e r ci s e s

As

a m e a n s of

in

c re as i n g o n e s en dur an c e an d th e gen er al ple as ure of

a walk , an d assi st i n g

in

th e b ui l di n g of gre at er

p ow e r , th e val u e of su ch e x er ci s e s cann ot b e

m at e d

vi

tal

over est i

O n e s u ch i llu str at i o n shows th e p osi t i o n of

B ENE F IT S O F

L O NG

th e body w h e n th e w ai st i s dr awn
a n d th e gre at er p a r t of th e
th e l un g s

ai r

WAL K S

in

43

as fa r as p ossi b le

has b ee n fo r c e d f r o m

It i s a co mp a r ati v ely e as y e x er ci s e

p ly exp el a ll th e

ai r

that y o u p ossi b ly ca n fro m th e

whi l e wal ki n g at y o ur o r di n a ry g ai t

l un g s

Si m

N e xt

y o u i n ha l e all y o u can , e xp a n di n g fr om th e abdomi n al

r egi on u pw a r d, as shown

in

T hi s e x er ci s e will vast ly

in c re as e

ill u st r at i o n

th e s e c o n d

y o ur e n dur a n c e ,

a n d as stat e d, y o u will d er i v e p l e asur e a n d b en e t


f r om
As

it

has b ee n sa i d el s e wh ere th e l un g s furn i sh th e

b l ood wi th thos e elem e n ts that a re e ss e n t i al


t i nu ous m u scul ar e ort

to

co n

T hi s i s i l l u st r at e d v ery e m

p hat i call y wh e n o n e att emp ts to tak e very vi o len t


e x er ci s e

T h e mu scle s qui ckly t ir e , b e cau s e of

i n ab i li t y

of th e fun ct i o n a l pr oc e ss e s to s u ppl y th em

w i th s uf ci en t r a p i di t y wi th thos e ele m e n ts that

qui ckl y u s e d up b y l o n g con t i n ue d , vi o l en t e ffo r t


T hou gh wal ki n g e v en o n b ri ck s i d e wa lk s
ci al , i t i s
if

p ossi bl e

di stan c e

b en e

E s pe ci all y wi ll a w al k of co n si d er ab le

s eem fa r m o r e di fcul t o n ha r d p av e m en ts
.

The

p r o per pl ac e

oun tr y, awa y fr om th e foul

m ok e

is

ar e

fa r b e tt er to do so o n th e gr ass o r gr o un d

of a n y ki n d
c

t he

ai r

w alk

to

i s in

th e

an d th e di r t , du st an d
'

in

th e

c i ty y o ur wal k can b e mad e fa r mo re ple as ur ab le

an d

i n c i d en tal

to urba n l i f e

If y o u l i v e

B UI LD I NG O F V I TAL P O W E R

4 4;

y o u w i ll ri d e o u t i n to th e co un try be fo re

if

b en e c i a l
b eg i nn i n g

it

If y o u a re com pelle d to g o to y our

b u s i n e ss at a c er tai n t i m e e ach da y , wa l k to
of r i d i n g

wal k of three to

si x

m il e s

i t i n st e ad

in

th e c i t y ,

thoug h n ot so ple as u r ab le n o r so b e n e c i a l as i t woul d


be

if

tak e n

in

th e co u n t ry , i s sti ll a hu n dr e d t i m e s

pre f er able to r i di n g

If y o u l i v e

in

th e co un try y o u

a re fo r tu n at e , fo r y o u ca n walk a lmost a n y di sta n c e


y o u choos e b e fo re a rr i vi n g at y o u r pl ac e of b us i n e ss ,
pr ovi d i n g , of co ur s e , that y o u do n ot b eg i n wo r k at a
ery e arly ho ur

If y o u com m e n c e

you r d ail y

du t i e s

at e i ght o r n i n e o c l ock i t wi ll n ot b e fou n d di f cul t to

a ri s e at fo u r o r v e o cl ock , a n d

in

th e i n t er va l y ou

ca n tak e a l o n g a n d ple as ur ab le pr om en ad e

I hav e b een l i vi n g s e v er a l s umm er s a li ttle ov er


tw en t y mi l e s fr om

ew

Y o rk , an d un le ss th e du ti e s

of th e da y w ere e s pe c i ally e xacti n g, i t has b een my

u su al hab i t , s i n c e I hav e b ee n e x per im e n tin g wi th


l on g

wal ks , to ri s e b e tw een fo ur a n d

T hough wa l ki n g at an y t i m e

ass er t that

in

is

si x

th e e arly mo rn i n g ho ur s th ere
i ts

p l e as ure

The

air

e xh i l a r at i n g at thi s t i m e o f th e da y
ci al

o c l ock

adva n ta ge of th e e a rl y hour

ple as ur ab le , I mu st

pe c ul i a r, al most i n toxi cat i n g elem en t i n th e


gre atly adds to

in

ai r

is

whi ch

s eems fa r mo re
.

An oth er

s pe

m y cas e was , that

my cost um e w as l i k el y to e xc i t e th e cur i os i t y of th e

B E N E F I T S O F L O NG W AL K S
o r di n a ry l at e r i s er

45

T hos e who le av e th e i r b e ds at

fo ur o r v e a m a re , as a rul e , too bus y to b e c ur i o us


.

k n ow

ma n y of m y re ad er s mi ght sugge st that I

ado p t th e costu m e whi ch I cons i d er b e st , reg a r dl e ss


of co n v e n t i o n a l c r i t i c i sm , b u t I mu st admi t that I
hav e ha r dl y adva n c e d that fa r
m y b us i n e ss a n d m y wo r k

I li k e to att en d to

i tho u t

mo le stat i on

pre f er to b e le ft a l o n e , b u t i f o n e e xc i t e s c ur i os i t y b y

ado p t i n g e xt re m e re fo rms , h e will a l way s b e s ub j e ct

S o I sta r t o u t dre ss e d o nly fo r com


fo r t , bu t I a l wa y s prep a re fo r maki n g th e chan ge
n e c e ssa ry i n o r d er to en t er th e ci tv i n a co n v e nt i o n al
g a rb I sta rt o u t wi th hat i n on e han d a n d coat a n d
sho e s i n th e oth er T hu s e qui ppe d , wh en I a rr i v e at
th e p o in t wh ere I a g a i n wi sh to e n t er th e r e a lms of
to a nn o y a n c e

so

call e d c i vil i z at i on , b y sto pp i n g at a con v eni e n t

b r ook b y th e r oad

it is

a n e as y matt er t o remov e th e

dust of t r av el a n d ass um e th e a rt i cle s of c l othi n g


that qu a li fy o n e to b e com e on e of th e co n v e n t i o n a l
h uman sh eep

B u t th e ple asure a n d b en e t that I d eri v e d f r om all


thi s was w ell wo rth th e t r o ub le

w ill

admi t that

th e r st ft ee n o r ei ght ee n mil e wal k I att e mp t e d


-

ti r e d m e , thoug h aft er a fe w mo rni n g s I was abl e t o


c

ov er thi s di stan c e wi th b u t v ery l i tt le fat i gu e a n d

after a sho r t re st , woul d ha r dl y n ot i c e a n y un due

ef

B UI LD I NG O F V I T AL

46

P OIVE R

f e ets a p a r t f r om th e e xt r ao r d i n a ry a ppe t i t e that was


i n du c e d
.

T hough m y favo ri t e m e thod was to walk ba re

foot e d , occas i o n a lly I hav e u s e d sa n dal s s u ch as a re


i llu st r at e d i n

thi s cha p t er

F oot w e a r of thi s cha r


act er , how e v er , can ha r dly b e re comm en d e d fo r w e a r
o n a du st y r oad o r o n e o n whi ch th ere i s mu ch gr av el
-

S ma ll p a rt i c le s ge t in to th e to e s of th e
san dal s a n d a re a co n s i d er ab le a nn o y a n c e F o r o r di
n a ry r oad wal ki n g th e sa n da l s Sho ul d hav e th e e n t ir e
fr o n t p a r t of th e foot cov ere d
A m e thod i n l on g di stan c e wal ki n g that ca n un
do u bt e dl y b e re comm en d e d fo r th e re aso n that i t
mak e s i t mo re e as y fo r o n e to ass um e th e fo r wa r d i n
o r sto n e s

c li n e , th e i m p o r tan c e of whi ch I hav e a lre ady a n d so


st r on gly e mp has i ze d, i s th e l on g st ri d e i n wal ki n g

Hi gh s pee d shoul d b e avo i d e d


mi le s a n hour

is

T hr ee an d a ha l f

as fast as o n e shoul d walk to s e cure

th e gre at e st p oss i b le d egree of b e n e t a n d ple as ur e

If y o u w a lk fast e r y o u a re bo un d t o t i r e qui ck er , a n d
th ere

is

e x er c i s e

n ot n e a rly so mu ch b e n e t s e cur e d f r om th e
.

l on g ,

e v ery st ep a l i ttle

e as y st ri d e

in

is

e xc e ss of that whi ch

cu stom to u s e i n o r di n a ry w al ki n g
It

is

advi s e d , maki n g
it is

y our

un doubt e dly t rue that th e ma j o r i ty of pe o ple

wa lk w i th n er vo u s t en s i o n so that th e st ep s th ey tak e

B E N E F I T S O F L O NG W AL K S
ar e

47

j erk y a n d i m pul s i v e , a n d a re d e vo i d of r hyt hm

T h e sam e st ep s , i f tak e n at gre at er le n gt h , will mak e


it

p oss i b le fo r th e wa lk er to cov er mo re gr o un d w i th

g re at er

e as e a n d le ss e x pe n di t ure of n er vo u s e n ergy

a n d w il l re sult

a mo re n at ur a l t i re d f eel i n g tha n

in

that that fo ll ows th e shor t st ep act i o n

It mi ght b e w el l to m e n t i o n to thos e who wi sh to


fo ll ow m y e xample
w il

l b e fo un d

di f cul t

f ee t a re ha r d e n e d
c

in

wa lki n g wi tho u t sho e s , that

it

to do so un t i l th e so le s of th e

T h e r st f e w att e mp ts mu st b e

o nn e d to a v ery sho rt wa lk , b u t b e fo re l o n g , a ca l

l o u s s ur fac e

w i ll

fo rm o n th e bottom of th e f ee t a n d

y o u wi ll th e n b e ab le to wa lk al most a n y

ba re foot e d
o ut

di sta n c e

I m u st sa y that I favo r wa lki n g w i th

sho e s wh ere th e r oads a re at a ll smooth

I s ee m

to mov e wi th le ss e ffo r t , a n d do n ot t ir e n e a rly so

qui ckly as wh e n w e a r i n g sho e s

O f co ur s e , i f sa n

d al s a re wo r n that do n ot co nn e th e f eet , th ere i s n ot


a

gre at d e a l of di ffere n c e b etw ee n th e m an d th e bare

foot , b u t n o matt er how ni c ely a sho e ma y t , i t


way s i n t er f ere s to a c er tai n e xt e n t wi th th e free
c ul at i o n of th e b l ood an d h en c e

i ts

p o wer fo r evil

al

cir

N ow , I do n ot wa n t m y en thu s i asti c re ad er s to at
t emp t fo rthw i th to wa lk f r om t e n to ft een mil e s
e ach da y, fo r b en e t cann ot b e d er i v e d fr om e ssa yi n g

thi s e xt re m e

di

stan c e at r st

B e sat i s e d at th e

B UI LD I NG O F V I TA L P O W E R

48

o u ts e t w i th fo ur o r v e mi le s

Try r st of

all t u

ac qu i re a pr o per p osi t i o n b e fo re y o u att em p t to cov er


mu c h di stan c e

In

fact , i t wo ul d b e w e ll to avo i d

t ryi n g to s ee how fa r y o u ca n wal k


di

sta n c e , bu t

d eavor i n g

i n cr eased

to ac qui re

vi t al

T hi s

p ow er

is

is

It

that y o u a re

on e

i s i n c l in e d

to b e too

en

th e only re s ul t that

of an y spe c i a l i m p o r ta n c e at th e mom en t
If

n ot re all y

e sh y

wa lks wi ll n atur a lly re du c e th e w e i ght

or
.

is

soft , l o n g
If y o u a re

too thi n th ey wil l i n c re as e y o ur appe t i t e , an d i n t i m e


i n c re as e

y o ur w e i ght , tho ugh , d ur i n g th e r st wee k

o r two , i f th ey a re regul a rly tak en , y o ur avo i r dup o i s


ma y b e re du c e d s l i ghtly , ye t v ery qu i ckly th ere aft er
a d e c i d e d g ai n ma y b e l ook e d fo r
It

is

pr oof of th e gre at value

of

walk i n g that ath

le t e s e v eryw h ere , n o matt er fo r what e v en t th ey ma y

b e prep ar i n g , a l wa y s mak e i t a p a r t of thei r t r ai n i n g


T h ey do thi s b e cau s e

it

b u i l ds vi ta l p ow er

S u ch

adde d v i ta l i t y en able s th em to i n c re as e th e vi g o r of
th e mu sc le s that th ey e xp e ct to u s e most
t e sts

in

th e i r co n

T h e n , too , i t
y o un g

is

w ell to n ot e that wa lki n g k eep s o n e

It d el a y s s en i l i t y

It d ri v e s o u t o l d

ag e

c ell s , a n d mak e s e v ery p a r t of y ou th r ob wi th l i fe an d


h e al th an d st ren gt h
that I e v er saw

in

O n e of th e y o un ge st o l d m en

my l i fe was a p r ofe ss i o n al walk e r

50

B UI LD I NG O F V I TAL P O W E R

a re un ab le to regul at e y o ur b re athi n g sat i sfacto ri ly


y o u m i ght ado p t th e pl a n of i n ha l i n g dur i n g a c er

ta i n

n i mi

b er

hal i n g whi le

of st ep s , sa y
y ou

si x

o r e i ght , a n d th en e x

co un t a s i mi l a r n umb er

C HA P T E R VI
VA S T

I MP O R TA N CE

OF

WAT ER

W ATER H

I P OR
T H REE F O U R T HS O F B OD Y C O M P O SED OF
T AN T IN T ER NA L CLE AN S ING AG E N T RE N D ERS M IN
C A RR IE S A W A Y
B E ALS S O L U B LE W I T H IN T HE B OD Y
EFFE T E M A TT E R
S O ME A D VI CE B A SE D O N IVI Y OW N
E XP E RIE N CE
-

Al l

th e ui ds of th e body hav e th e i r p a rt

p o r ta n t fun ct i o n a l pr oc e ss e s , a n d

in

i n i ts i m

o r der that th ey

ma y p r o perly do so i t i s abso lu t ely e ss e n t i al that


th ey assum e a pr o per co n s i st e n c y T h ey mu st n ot
.

b e too thi ck o r too thi n

T h e i r co n di t i o n

in

thi s

re

s pe ct d epen ds l a rgely up o n th e amo u n t of wat er sup


pli e d to th e m
or

i m pur e , di

q ui re d

qu a n t i t y ,
ki n ds a re v ery e as i ly a o

If thi s wat er

so r d er s of

all

is

d e ci en t

in

N ot o nly
n egle ct
is

in

is

a n ab n o rma l co n di ti o n pr odu c e d b y

thi s wa y , b u t un de r s u ch c i r cum stan c e s

it

fa r mo re di f cul t to d e v el o p th e e xt ern a l mu scul a r

sy st em

U s u a lly th e d e s i r e fo r w at er w ill accur at ely i n di


cat e how mu ch

is

n ee de d b y th e bod y

T h e p ow er of

th e bod y, how e v er , to ada p t i ts el f to co n di ti on s of


ki n ds

all

wh e th er n o rm al o r ab n o rm al , i s r e ma rkab le
51

BU I LD I NG O F V I T AL P O W E R

52

H ab i t has a wo n d er ful i n ue n c e , a n d i t i s a n e asy


matt er to b e com e gr ad u a lly accu stom e d to dr i n ki n g
le ss a n d le ss wat er If fo r som e re aso n y o u a re n ot
s uppl i e d reg ul a rly wi th pure wat er , y o u w ill u s u a lly
.

l os e th e d e s i re fo r

d e s i re fo r th e

it

u i d ,

is

T hi s

a g ood pr oof that th e

aft er a ll , d epe n ds v ery gre at ly

S o , too , i f y o u a re n ot en g a ge d i n som e
act i v e m u scul a r l abo r that i s i n du ci v e of co p i ou s
per s p i r ati o n ,y o u a re fa r mo re l i able to l os e thi s l on g
i ng fo r wat er
O f cour s e , un d er con di t i o n s of vi g
or ou s e x er c i s e , th e act i o n of th e p o re s i s gre at ly ac
cel er at ed , a n d co n s i d er abl y m o re wat er i s requ ir e d
than u n d er o r din a ry c i r cum stan c e s
up o n hab i t

Y o u sho ul d rem emb er that three fo ur ths of th e


-

S ci en c e t ell s u s that
e v ery p a r t of th e body , e xc ep t th e bon e s , i s p r a ct i

bod y

is

comp os e d of wat er

ca lly

in

a u i d stat e

T hi s

mi n u t e c ell s , an d e ach c ell

is

ui d i s

of

com p os e d

abso rb in g an d el i mi n a

ti n g a c er ta i n amo un t of wat er at a ll t i m e s

D e ad ,

e ffe t e matt er, o r c ell s , a re ca rri e d awa y , as b e fo re

m e n t i o n e d , b y th e b l ood

N ow th e pr o per

con si s

t e n ey of th e b l ood d epe n ds up o n th e qu an t i ty of wat er


su ppl i e d to i t

Wat er i s a va lu ab le e xt ern al cl e an s in g a gen t , b u t


is

a h un dr e d t i m e s mo re i m p o r tan t as a m e an s of

t ern al p u r i cat i o n

it

in

Ima gi n e th e vast i n t eri o r s u r

VA S T I M P OR T A N C E O F W A T ER
fac e of

all

th e

in t ern a l

o rg a n s !

It

is

53

pr obab ly

ft y

t im e s gre at er than th e e xt ern a l su r fac e of th e body,


an d

it is

is

o nly wh en o n e

s up pli e d wi th a n o rma l

qu an ti t y of wat er that thi s c le an s i n g pr oc e ss can b e


tho r o ug hly accompli sh e d
T hos e occup i e d i n m e n ta l pur s ui ts a re mo re e sp e
T h ey
ci all y li ab le to l os e th e wat er dr i n ki n g hab i t
b e com e abso rb e d i n th e i r occup at i o n s , a n d i f wat er i s
n ot n e a r at ha n d , th ey gr adu all y n d th ems el v e s
dr i nki n g le ss day b y da y It i s onl y wh e n e xt re m ely
hot w e ath er a ppe a r s an d i n du c e s co p i o us p er sp i r a
t i o n that th ey dr in k wat er f reely
If y o u hav e l ost th e d e s i re fo r wat er b y i gn o ri n g
.

thi r st , y o u mu st tr y to re cov er
wat er o n y our s el f , b u t k eep
a

f ew

n o r ma l thi r st
dr in k i n g

It

is

D o n ot fo r c e

n e a r a t ha n d a n d tak e

swall ows at f requen t i n t er va l s

gi v e t hi s hi n t att en t i o n , you
of

it

it

i ll

If y o u will

gr adu all y ac qui r e a

a g ood i d e a to cul t i vat e th e pl an

a gl ass of w at e r o n ri si n g a n d o n e or tw o

o n re t i ri n g at ni ght

Y o u mu st r e ali ze to th e u tmost th e n e c e ss i ty of

u s in g th e p ur e st of wat er

S u ch w at er

is

that whi ch

fa ll s as r a i n , b u t u s u all y w ell wat er , i f n ot co n tami


n at ed

b y p o i so n o us dr ai n a ge , wi ll b e foun d per f e ct ly

who le som e
a er at e d

is

Wat e r that has b ee n

di sti lle d

a l wa y s a m ost sat i sfacto ry dr i nk

and

But

BU I L D I NG O F V I T AL P O W E R

54

o r din a ril y , o n e ca n d epe n d up o n


gu a r d

hi s

h e al th

P ure wat er

If th ere a re ele m e n ts w i thi n


tast e th e wat er i s n ot pur e
it

it

hi s
is

s e n s e of tast e

to

e n t i rely tast ele ss

that g i v e

it

a di st i n ct

If th e wat er has n o ta st e ,

will u s u a lly b e fo un d to b e pure o r v ery n e a rly so


M y re ad er s mu st n ot g ai n th e i mpre ss i o n that

in

thu s emp has i z i n g th e gr e at i m p o rta n c e of dr i n ki n g


wat er , I m e an that a l arge qu an t i t y of
hab i t u ally i mb i b e d

it

sho ul d b e

Y o u can e as i ly dr ink too mu ch

S i m ply ac qui re a hab i t of dr i nki n g f reel y


to th e e xt en t of y o ur o r d i n ary d e s i re, tho u gh i f y o u
a re taki n g le ss tha n three to si x p i n ts per da y , y ou
ma y i mm e di at ely con cl u d e that y ou a re n ot u s in g a
suf ci en t qu a n ti t y , an d shoul d tak e m e an s of en cour
a gi n g a thi r st i n th e way i n di cat e d O n e sho ul d u s e
o r di n a ril y, th e abov e stat e d qu a n ti t y of wat er i n
twen ty fo ur hour s
w at er

C HA P T E R V I I

IN CREASI N G D I GE S T IV E AN D A SSIMILAT IVE

P O WER

E N E R A L R E GIM E F OR IN CR E A S
U ES T IO N O F DE H
I G D IGES T I VE AN D A SS IM IL A T IVE P OWE R VA R I E T Y O F
F OOD T O B E D ES IRE D N OR NI AL AP P E T I T E A P R O P E R
G U IDECO N S IDE RA T IO N O F R A W F OOD AN D VE GE T A
R IA N D I ET
R A W F OOD S P O SSESS AB U N D AN CE OF L I V
IN G CELLSC OO KED F OOD RE N DE R S CELLS D E AD
V AL UE OF N AT UR AL D I ETM E A T D ISC U SSED

IH E Q
.

-"

T h e r e i s fa r m o r e h a r m d o n e by t a k i n g t oo m uch foo d th an t h ere


is by t ak in g too l i t t l an d i t is o n ly i n v e ry e xc ep t i o n a l c as e s th a t
i n j u ry re s u l t s fr o m t h e l a tt er c aus ; w h e r e as an e n o r m ou s a m o u n t
o f d is co m fo rt d is o r d er an d d is e as e a n d e v en cu r t a i l m en t o f li fe
a r is e s fr o m e xc e ssiv e e a t in g D N E YM i e Davi es
e,

r.

'

o f pri ma ry i m p o r tan c e to
e v ery s tu d en t d e s i r o u s of ac qui rin g a st r o n g a n d
b e a u t i ful bod y H i s ca re ful att e n t i o n mu st b e gi v e n
T h e que st i o n of di e t

is

to

it

at th e v ery o u ts e t of

hi s

en d e avo r s to attai n a

h i gh d egree of p hy s i ca l d e v el o p m en t

T h e foll owi n g que st i o n s wi ll s ugge st th ems el v e s to


hi m

What sha ll I e at ? What ki n d of food an d

what qu an t i t y wi ll b e st n o ur i sh th e body ? What


foods

wi

ll gi v e m e th e gre at e st st re n gth , a n d e n ab le

m e to s pee di ly buil d up pr o perly


cul ar

di

st ri b u t e d mu s

t i ssue ?

T h e s e a re i m p o r tan t que st i on s an d cal l fo r ca re ful

o n si d er at i o n

T h e av er a ge i n di vi du a l who has b ee n
55

B UI LD I NG O F V I T AL P O W E R

56

able to mai n ta i n a n o r di n a ry degree of h e a l th thr ough


l i f e , n otwi thstan d i n g th e di e t e t i c e vi l s a g a i n st wh i ch
hi s

f un ct i o n a l s y st e m has co n sta n t ly co n t en d e d, u su

a lly s eeks to
d i e ti n g

n a ry
hi s

mak e fun

of y o u wh e n y o u ta l k of

H e w i ll t ell y o u that h e has li v e d o n

foods

all

hi s li f e , that

he

p a ren ts w ere h e al th y b e fo re

wi

D o n t both er

th

di e t

is

hi m

E at pl ai n , whole som e

foods , a n d do n t b e le d i n to a l ot of foo l i sh
m en ts b y c r ank s ,
b e gi v e n y o u

is

ordi

h e al thy , an d that

exp e r i

th e advi c e that will frequen tly

Y our fri e n ds may b e mo re co n s i d er at e

a n d ki n dl yi n th ei r re ma rks , b u t y o ur n e a r , d e a r rel

at i ve s will hav e n o scruple s abo u t y o ur f eel i n g s

T h ey w ill n ot h e s i tat e to t ell y o u can di dl y that

you

a re a foo l an d that y o u mu st b e g o i n g c r a zy i n d ee d
A nd

n ot i n freque n tly , a l though y o u ma y b e con

vi n ced

b ey o n d all p ossi b le dou bt that y o u a re ri ght

y o u wi ll re mai n

in

th e

o l d r uts

m erely to avo i d

th e i r r i tat i o n of b ei n g co n stan tly n a gge d b y thos e


wi th whom y o u l i v e

N ow I i n t e n d to di scu ss
un pre j u di c e d v i ewp o i n t

di

e t fr om a n abso lu t ely

I w oul d l ik e m y

re ad er s

to b e fami li a r w i th e v ery p has e of thi s s ub j e ct

w il l t ry to c on s i d er th e s e v er al adva n ta ge s that a re
s upp os e d to acc rue fr om ado p t i n g va ri o u s
wil l d r aw i m p ar t i al co n c lu s i on s th ere fr om

di

e ts , an d

B UI LD I NG O F V I T A L PO W ER

58
sa r i l y

b r i n g s u s to a con s i d er at i o n of th e va ry i n g co n

d i ti on s

an d n ee ds of th e body

a r t i c le of food

is

s eems th e b e st

d e man d e d

At

At

on e t i m e a c erta i n

oth er t i m e s a n oth er

D e s i r ab le food , th ere fo re ,

that

is

wh i ch s uppl i e s th e body w i th th e p a rt i cul a r elem en ts


of n o ur i shm e n t n ee d e d at a g i v e n peri od

T h ere fo re , w i th thi s fact ful ly co n s i d ere d, w e ca n

n ot say that an y o n e ki n d of food

is

al wa y s th e b e st

V a ri e t y i n food , to a l i mi t e d e xt ent , i s to b e d e s i re d
so l o n g as who le som en e ss

is

mai n tai n ed

If w e w ere

to conn e om di e t to two o r th ree a r t i cle s of food ,

th ey woul d, aft er a t i m e , c e as e to b e a ppe t i z i n g

B u t,

e v e n un der s u ch co n di t i on s , a sho r t fast woul d soo n

cau s e th e a ppe t i t e to re turn wi th ren e w e d vi g o r

If c er ta i n a r t i cle s of food a re ada p t e d t o n ouri sh


i ng

th e body at c er ta i n t i m e s , how th e n

i ca l

cul ture stu d e n t to b e gui d e d ?

H ere

is

'

shown a v ery

T hat food whi ch


is

is

wi

th e p hy s

s e p r ovi s i o n of N at ure

most n ee d e d at a p a r ti cul a r t i m e

a l way s c r av e d b y th e a ppe t i t e

t i t e i s a saf e an d c er ta i n gui d e
Al though

is

in

T h e n o rma l a p e e
th i s rega r d

th e o ri e s o f th i s n at ure a re u n do ubt e dl y

of i n t ere st , thos e advan c e d b y i n di vi du a l s who favo r


the

va ri o u s m e thods of

si d er ed

di e t

woul d , n o do u bt , b e c o n

of f ar mo re i m p o r tan c e

What a re th e advan ta ge s of th e s e u n u su a l d i e ta

I N CR E A S I NG DI G E S T I V E P O W ER

ri e s ov er th e o r di n a ry cook e d food
av er a ge i n di vi du a l ?
vast va r i ety of

di

Al thoug h

u s e d by

a s

th ere

i s,

59
the

per hap s , a

e ta ri e s advi s e d b y per so n s who hav e

cl os ely s t udi e d th e s e s u b j e cts , t h e s y st ems of e s pe ci a l


b e s i d e s th e u s u al mi x e d di e t , a re , n o do u bt ,

i n t ere st

(1)

V egeta ri ani sm

( 2 ) N at ura l o r U n cook e d D i e t
N ow what i s a v ege ta ri a n di e t ? Where i n do e s
r fr om o r di n a ry di e t , an d what
di ffe
.

it

dva n ta ge s , i f an y , do e s

offer

it

to

th e av er a ge per so n ?

B e fo re an sw eri n g thi s query I


woul d l i k e to call
di ge st i v e

pr oc e ss

att e n t i o n

The

to th e

ill u st r at i o n

h ere pre s e n t e d shows th e e n t i re


m en ta ry can a l

T h e chan ge s that tak e pl ac e


f ood in

in

th e

th e p r o c e ss of di ge sti o n

r e ally b egi n
d i cat es

al i

in

th e mo u th

T hi s

in

v ery cl e a rl y th e i m p o r tan c e

F o r th e
m o re tho r o ughly th e food i s gr o un d
of tho r ou g h masti cat i o n

t ir e a lim entary
n } w h ere t h e d i
p r o c e ss s a re
g t
c a rrie d
En

ca

es i ve

011

'

b y th e t ee th an d mi x e d wi th th e sa l i va , th e b e tt er i t

p rep a re d fo r th e stom ach an d i n t e stin al di ge st i o n


T h e abso rp ti o n of food al so b egi n s
an d

in

is

th e mo u th

con tin ue s a lmost thr o ugho u t th e e n t i re

ali me n

B UI LD I NG O F V I T A L P O W ER

60

ta ry can a l , tho ugh th e pr oc e ss

ca rr i e d o n mostly i n

is

th e stomach a n d th e small i n t e st i n e
A ft er

th e e n t r an c e of th e food i n to th e stomach th e

di ge st i v e ui ds gr adu a lly per m e at e


ai d

i t, an d

wi th th e

of th e chur ni n g mot i o n of th e o rg an , i n du c e

chan ge s that s l owly b ri n g th e co n t e n ts to a stat e


wh ere th e p a r t i cul a r elem en ts of n o ur i shm en t n ee d e d
by t he bod y

at th e t im e a re ass i mil at e d b y th e l att er

N ow all that

is

al i m e n ta ry can a l

n ot b e u s e d

is

abso rb e d f r om th e co n t en ts of
is

wast e

n ou r i shi nent .
7

It

is

All

t he

that can

a most wi s e pr ovi s i o n

of N at ure , wh i ch gi v e s th e s e d el i cat ely co n st ru ct e d


o rg an s th e p ow e r of choosin g th e p a r t i cul a r food ele~
m e n ts n ee d e d

B u t th e

wast e

is

al so of i m p o rta n c e as

it

gi v e s

a re qui s i t e b ulk to th e food an d i t fac ili tat e s th e per i


s

ta l ti c acti o n of th e bow el s so n e c e ssa ry to th e regu

l ar i t y

of th e e xc re to ry pr oc e ss e s

N ow som e foods con ta i n st i mul at i n g s u bstan c e s ,


in

addi t i o n to th e n o ur i shm e n t a n d ha rml e ss wast e

sti mul an t i s al way s an ele m e n t ha rmful to th e bod y

The

it

o rg a n s wi th whi ch

it

com e s

as a p oi so n a n d e v ery e ffo r t

is

F oods th ere fo re co n ta i n both

( 1 ) N our i shm en t , an d
(2 )

Wast e

in

con tact re co gn i z e

mad e to el imi n at e

i t.

I N CR E A S I NG D I G E S T I V E P O W E R

61

T h ey ma y b e

Non st i mul at i n g , o r
( 2 ) S ti mul at i n g
(1)

T hey ma y b e
( 1 ) D i ge st e d n o rma lly , o r
( 2 ) D i ge st i o n m a y b e mad e mo re di f cul t b y el ab
o

r at e mi xtur e s o r pr o l on ge d prep a r ati o n of th e food

N ow th e o r di n a ry
tai n s ,

in

di

e t of th e av er a ge per so n co n

addi t i o n to th e foods pr o vi di n g s ufc i en t

n o ur i shm e n t a n d wast e, m an y elem en ts that b y i m


pr o per prep a r at i o n a re m ad e di f cul t to di ge st , a n d
ye t oth er s that a re st imul at i n g

in

th ei r i n u e n c e

M e at , fo r i n sta n c e , co n tain s a co n s i d er ab le amoun t

o f i mpur e fo re i gn matt er , whi ch acts as a st i mul an t


t o th e
i t is

fi m ct i on al

s y st e m

s i mil a r to al coho l

In a n e xt re m el y mi l d wa y

i n i t s i n ue n c e

H ot b i scui t ,

r o ll s , an d b re ad mad e fr om bo l t e d whi t e our ,

s i d e s b ein g d epri v e d

of

va lu ab le n u tr i t i v e qu a li t i e s

n e c e ssa ry fo r th e makin g of bo n e a n d m u sc le , a re
way s

di

cul t

to di ge st

be

al

T h ere fo re , th e o r di n a ry mi x e d di e t

is

th e ca u s e of

mu ch wast e of fun ct i on al st ren gt h Mu ch n er v ou s


e n ergy i s re qui r e d to eli mi n at e th e fo rei gn a n d i m
pure matt er i n th e m e at M u ch e n ergy i s a l so
wast e d in di ge st i n g un whol e som e an d i mpr o perly
cook e d foo d s
.

BU I L D I N G O F

62

V I T AL

P OWER

T h ere a re two cl ass e s of v ege ta ri an s , thos e who

us e

m i l k a n d egg s , a n d thos e who abso lu t ely re f r ai n f r om


e v ery food of a n an i ma l n at ure

I n re comm en di n g a

ege ta r i a n di e t to on e acc u stom e d to m e at , I woul d


'

v
s

ugge st that o n e u s e d b y th e r st n am e d of th e

c l ass e s

N ot that I b eli e v e that w e ca nn ot b e pr o p

erly n o ur i sh e d w i tho u t th e

ai d

of cows a n d h e n s , b ut

for thos e acc u stom e d to th e o r di n a ry di e t , a s u dd e n

chan ge th ere fr om to a st ri ct ly v ege tar i an m e n u


r ath er s e v ere

is

It w oul d b e well to n ot e , how e v er ,

that mi l k a n d egg s i f u s e d wh e n f re sh, do n ot co n ta i n


th e sam e i mpur e ele m e n ts that gi v e to m e at
u l at i n g

an d p oi so n o u s qu a li ti e s

food

in it

sti m

N ow a pr o perly a rr an ge d v ege ta r i an
n o ur i shm e n t an d wast e

i ts

T h ere

is

di

e t co n ta in s

n o sti m ul at i n g

It s uppli e s th e body wi th a ll n ee d e d

re

plen i shm en t , a n d co n tai n s o nl y s uf ci en t wast e to


e n ab le th e el i mi n ati n g o r g an s to pr o p erl y per fo rm

th ei r du t i e s

I mu st a dm i t that man y who ca ll th ems el v e s


t ar i an s

s ee m to b e p oo rly n o ur i sh e d

l oo k w e ak an d wa n a n d thi n

vege

O ft en th ey

B u t so do tho u sa n ds

of pe o ple who a re n ot v ege ta r i a n s !

Y o u c an s u ffer

f r om mal n u t r i t i o n o n a v ege ta r i an di e t as e as i ly as
-

o n a mi x e d di e t
f ood

.T h e

erm t

if

y o u do n ot e at th e p r o per

ki n ds

of

t r o u b le w i th th e m e n who were

IN C R E A S I NG D I G E S T I V E P O W E R

63

co ur a ge o u s en o ug h h eretofo re to b re ak awa y fr o m
th e m e at super st i t i o n was , that th ey
sui ci en t

di et

k n owle d ge

B ut

wi

of

di e t e t i cs

di d

n ot hav e a

to s ele ct a r at i o n a l

th th e adv e n t of p hy s i ca l c ul tu re i n to

thi s el d , a di e t has b ee n fo rmul at e d that s uppl i e s


e v ery elem en t of n our i shm e n t n ee de d b y th e body
If

o n e le av e s m e at o u t of

hi

di eta ry h e mu st u s e

thos e foods that wi ll fur ni sh l acki n g ele m e n ts

n o uri shm en t

of

Wh en e v er y ou n d a v egeta ri a n who

do e s n ot l ook h e al th y , y o u

d epen d up o n

can

it

wi th

abso lu t e c er ta i n t y that e i th er h e i s n ot e ati n g th e


'

n e c e ssa ry s ubst i t ut e s fo r m e at , o r el s e h e

is

n ot

taki n g th e e x er ci s e e ss e n ti a l to ma i n ta i ni n g th e body
in

per fe ct con di t i o n

N ow le t u s tu rn to th e n at ur al o r un cook e d di e t
i ts

What a re

adva n ta ge s ov er th e v ege tar i an o r th e

o r din a ry mi x e d

di

et ?

E v ery p h y s i ca l cul ture stu d e n t who kn ows a n y


thi n g of p h y s i ol o gy u nd er sta n ds that n o s i m ple o r d e
t a ch e d

ele m e n ts ca n e v er s er v e th e body as food

oth er wo r ds , th ey mu s t b e tak e n
i ca l

in

comb i n at i o n s su ch as w e n d

ma l foods

In

th e fo r m of ch e m

in

v ege tab le o r

ani

ch emi st can tak e a gr a i n of wh e at fo r

e xample , an alyz e i t i n hi s l abo r ato ry , an d s upply y o u


wi

th

i ts

e xact elem en ts

B u t th e s e ele m e n ts

stat e wo ul d b e u s ele ss as food

in

thi s

Wh e n a ni mal a n d

B UI LD I NG OF V I T A L P O W ER

64

v ege table su b sta n c e s

re du c e d to th e i r ele m en ta ry

ar e

con st i tuen ts th ey l os e th e i r food va lue


wh e at co n ta i n s ,

gr a i n of

alm ost per f e ct pr o p o rt i o n s , th e

in

ele m e n ts that a re n ee d e d to ma i nta i n l i f e a n d h e a l th

a n d st ren gth , b u t
bri n gs

it

if it
i ts

back to

va luele ss as a food

g o e s th r o ugh th e pr oc e ss that

o ri gi n a l elem en ts

it

b e com e s

T h ere a re c er tai n chan ge s

in

o ur food

st u s

wh i ch

N atur e has m ad e pr ovi s i o n to ca rry o n i n th e bod y


If th e s e pr oc e ss e s coul d n ot b e don e b e tt er b y o ur

d i ge st i v e o rg an s than b y th e stov e , w e woul d n ot hav e


b ee n gi v e n th e fo rm er

M an y of th e i m per f e ct

chan ge s that tak e pl ac e i n food i n th e pr oc e ss of cook


i n g, woul d
it

tak epl ac e i n a pr o per wa y i n o ur bodi e s

was e at en b y u s

in

a n at u r a l stat e

if

N ow th e advan ta ge of n at ur al foo d s ov er cook e d


foods l i e s
i n g,

in

th e fact that th ey con tain mo re l i f e

n our i shi n g elem e n ts

d est r oys t he l i fe

The p r ocess

gi v

f cooki ng
T hi s fact

f t he cell s of t he food
shoul d b e tho r oughly un d er stood b y e v ery o n e of my

re ad er s
is
e

'

T o b e s ure , au tho ri t i e s ma i n tai n that food

fa r mo re eas il y di ge st e d wh en cook e d

lu si o n has n ot b ee n pr ov en b y a n y m e an s

T hi s co n
A nd

e v en

admi tt i n g that un cook e d food requ i re s a l on ger t i m e


to

di

ge st , wo ul d n ot th e i n c re as e d am orm t of n o uri sh

m en t obta in e d b e wo rth fa r mo re tha n th e e xt r a

ef

66
.

BU I L D I NG O F V I T AL P O W ER
N ow, i n th e fac e of th e s e pl a i n facts , how ca n I

m a i n ta i n that th e o r di n a ry food , cooke d acco r di n g to


th e acc ep t e d stan da r ds , i s n ot a ll that ca n b e d e s i re d ?
T o di gre ss fo r a mom en t le t m e ask m y re ad er s
to rem e mb er that n e a rly all of thos e who ado p t
a v ege ta ri a n o r n at ur a l di e t hav e b ee n i n du c e d
to do so b e ca u s e of i l l h e al th A n d thos e who mak e
s u ch a chan ge a re oft e n t erm e d pe cu li a r , a n d

c r an k y
B ut y o u can w ell affo r d to b e c r ank y
i f s u ch cha n ge e n ab le s y o u to p ass fr om w e akn e ss to
st ren gth
I hav e sho wn that foods con s i st of n o u ri shm en t
a n d wast e I mai n tai n that i n n atur al , un cook e d
.

foods th ere i s l e ss wast e tha n


is

in

thos e cook e d

fa r le ss fo rei gn matt er , o r i mpuri t i e s

so rb e n t gl an ds , wh e n

in

T h ere

The

ah

a n o rma l co n di t i o n , tak e u p

onl y thos e ele m en ts n ee d e d to n o ur i sh th e body, b u t


wh e n th e bow el s a re c r owd e d wi th i n di ge sti b le an d

n who le som e foods , ab n o r ma l co n


di t i on s a re c re at e d

a n d i m puri ti e s a re freque n t ly abso rb e d i n to th e s y s


t em

T hi s b e com e s n e c e ssa ry

to el i mi n at e th em

A l cohol ,

in

o r d er mo re qui ckly

fo r i n stan c e ,

is

v ery

re adil y tak e n up an d di st ri bu t e d thr o u gho u t th e

t i re body

E v ery o rg a n of th e body re co gn i z e s

a p o i so n , an d ass i sts
ti o n

in

en

it

as

th e wo r k of s pee dy eli mi n a

I N CRE A S I NG D I G E S T I V E PO W E R

67

N atu r a l , un cook e d foods co n ta i n n o sti mul ati n g


e le m e n ts , n o un due wast e , wh i le th e i r l i f e c ell s a re
ma i n ta i n e d i n all th ei r n at u r a l , h e a l th y , v i tal i z i n g
bui l di n g qu a li t i e s

vi ta l i ze d b y cooki n g

T h ey a re n ot i nj u re d a n d d e
.

T h ey a re n ot mad e di fc ul t

to di ge st b y pr o l o n ge d a n d t m w h ol esome prep a r at i o n
T hey co n ta i n a ll th e n our i shm en t n ee d e d

in

o r d er to

m ai ntai n th e st ren gth of th e body wi th a m i ni mum of


wast e T h e amoun t of n our i shm en t i n food i s d e
c re as e d, a n d th e amo un t of wast e i n cr e as e d ,wh e n i t i s
prep a re d o n th e cook stov e
.

B u t le t u s t ur n a g ai n to th e athle t e
our

Wh y hav e n ot

c ele b r at e d athl e t e s gi v en a di e t of thi s cha r act er a

t ri a l ?

T hi s r st re aso n i s, b e cau s e s u ch a s u gge sti o n

h asn e v er
a ge

b ee n b r o ug ht to th ei r att en ti o n

T h e av er

athl e t e p oss e ss e s a n i nn at e hi g h d egr ee of vi tal

st ren gt h

m ethods

F ew

in

of th e m hav e tur n e d to t r ai ni n g

o r d er to reg ai n h e al th a n d st ren gth , an d

th e n e c e ssi t y fo r a n y p a rt i cul a r

di

e t has th ere fo re

n e v er b ee n e s pe ci a lly e mp hasi ze d as fa r as th ey w ere


co n c ern e d

A thl e t e s

will re co gni ze th e s up eri o ri ty of n at ur al

foods wh e n th ey a re d e f e at e d b y thos e w ho u s e th em

In th e p ast , th ey hav e ma i n tai n e d th ei r su premac y

whil e foll owi n g th e o r di n a ry mi x e d di e t , b e cau s e th ey

hav e compet e d wi th m en who hav e l i v e d

in

th e same

BU I LD I NG O F V I T A L PO WER

68

S o fa r , w e o n ly hav e two sta r tli n g i n stan c e s i n


th e a thl e t i c wo rl d of th e adva n ta ge s of un cook e d
foods ov er th e o r d in a ry v egeta ri a n a n d mi x e d di e t
O n e of s u ch to whi ch I re fer was a hun dr e d a n d tw en
t y fi v e m il e r ac e that took pl ac e i n G erma n y
It was
w on b y a n athl e t e who had l i v e d al most e xc lu s i v ely
up o n un cook e d foods fo r s e v er a l ye a r s In compe t i
t i o n w i th hi m were ni n e t een v ege ta r i an s a n d tw el v e
m e a t e at er s H e b e at th e b e st m e at e at er b y mo re
than e i ght ho ur s , a n d th e b e st v egeta ri a n b y mo re
t ha n t w o hour s I n th i s cas e th e advan ta ge s of nat
ur al foods w ere v ery c le a rly d emo n st r at e d
T he s e co n d i n sta n c e i s re c e n t a n d i s that of a three
w ay

hun dre d a n d s i xt y

ve mil e

wa lk b y fo ur C or n ell

C oll ege athl et e s , th ree of whom w ere m e at e at er s a n d

o n e a p hy si ca l cul turi st a n d r aw food advocat e

On

th e th i r d da y of thi s s e v ere t ri al of p hy si cal en dur


an c e , o n e of th e m e at e at er s

dr o ppe d

f r om th e kil l i n g

p ac e , o n th e fth da y a n oth er a n d th e thi r d o n e of

th e p a r t y foll owe d soo n aft er


y oun g athlet e who had

li v e d

H F Po rt er ,
.

the

o n a di e t of r aw egg s ,

mi lk , f rui t a n d oth er s u stai ni n g

un

cook e d food, was

th e o nly o n e who su cc ee d e d i n comi n g i n at th e ni sh


An d ,

what

is

mo re re ma rkab le , f r om th e h e al thful

e x er c i s e that s u ch a l on g walk affo r d s an d fr om th e


f oods

that w en t to supply th e n ee ds of th e

in c re as e d

1N

CRE A S I NG D I G E S T I V E P O W E R

69

d ema n ds of th e body , thi s y o un g athle t e act u ally


ga i n e d

in

w e i ght du ri n g th e con t e st

N ow, I do n ot mai n ta i n fo r a mom en t that o n e can


n ot ac qui r e a hi gh d egree of h e al th o n th e o r di n ary
e t u s e d i n n e a rly e v ery hous e ho l d, pr ovi d e d ca re b e

di

u s e d i n avo i di n g i n di ge st i b le a n d un who le som e foods


an d

mad e di sh e s

to a

M an y m e n a n d w om e n hav e li v e d

i
re
at
a
ge
who
a
ll
th
e
r
,
g

t om ed

li v e s

to th e u s e of c ook e d foods

hav e b ee n acc us

B ut

re m emb ere d that th e av er a g e i n di vi du al


e s pe c i ally h e who

li v e s i n

ai r ,

cann ot comp a re

mu st b e

of

to da y,
-

th e ci t y, i s hou s e d und er

d ebi li tat i n g co n di ti o n s , an d gets


fre sh

it

li ttl e

hi m s el f

to

e x er ci s e an d

hi s

p a re n ts o r

gr a n d p a re n ts who li v e d, mo re o r le ss , o u t i n th e Op en ,

an d obta in e d plen t y of e x er c i s e b e s i d e s b ein g free


fr om th e e n er vati n g , wasti n g co n di t i o n s that co n
fr on t

u s in

I do n ot

thi s pre s e n t a ge
wi

sh m y r e ad er s to thi n k that they mu st

n e c e ssa ril y li v e o n n atu r al f oo ds at th e e xpen s e of


i so l ati n g

If

th ems el v e s f r om th ei r f ri e n ds an d rel at i v e s

i t i s di f cul t

to obta i n a n d u s e n atur al foods , i t

ma y b e b ett er fo r y o u to li v e as d o oth er s of y our


fami l y , pr o vi d e d tha
t y o u e x er c i s e an d bath e regu
lar l y, an d b r eathe plen t y of f re sh

ai r

at all t i m e s

R e m emb er that a mi x e d di e t co n tai n s a l i tt le mo re


Wast e an d i s som e what mo re st i mul at in g t han oth e r

7O

B UI LD I NG O F V I T AL PO W ER

di e ts ,

a n d that a cook e d v ege ta ri a n

l i tt le mo re wast e tha n a n at ur a l d i e t

di

e t co n ta i n s a

T h ere fo re , th e

m i xe d a n d cook e d v egeta ri a n di ets re qui re a li ttle


m o re fun cti on a l e ffo r t o n th e p a r t of th e body tha n
Y our di ge sti v e o rg ans hav e to
t he n at ur a l di e t
w o r k som e what ha r d er
Ill n e ss o r th e e ffo rt of
N at ur e to c le an s e th e body of i mpur i t i e s that hav e ac
c umul at e d th r o u gh foods of th e mi x e d type, m a y
s om et im e s re sul t, b u t y o u may per hap s re ma i n as
w ell a n d h e a lth y i n e arly adul t l i f e as y o u woul d i f
u s i n g th e n at ur al di e t , e s pe c i a lly i f co n s i d er ab le
.

vi tal st ren gth i s p oss e ss e d b y y o u


A t hl e t i c

st ren gth

ab ili ty m e a n s th e p oss e ssi o n of mu scul a r

S u ch st r en gth cann ot b e ac qui r e d a n d

m a in ta in e d wi tho u t th e d e v el o p m en t of mu scle s b y
r e gul a r a n d p r ol on g e d u s e

It m att er s n ot what

di

et

y o u ma y ado p t , y our m u scle s mu st b e u s e d i n o r der t o

ac qui re that st ren gth e ss e n ti a l fo r s u cc e ssful com

p e t i ti on

in

di ft

athle t i c con t e sts

T hi s , to a c er

ta i n e xt e n t , e x pl ai n s wh y o n e who ado p ts th e n atu r al


d i et
ly

is

n ot abl e t o e n t er th e athl et i c ar en a i mm e di at e

a n d d e f e at e v ery athl e t e who m a y att emp t to com

pe t e
In

wi

th hi m

o r d e r to d e v el o p str en gth th ere m u st r st b e a

call o r n ee d fo r
u

i t, a n d

tho ugh th e i n uen c e of di e t

n que sti o n ab ly of gre at i m p o rta n c e , ye t

in

is

th e e a rl y

I N CRE A S I NG D I G E S T I V E P OWE R
ye a r s of adul t l i fe , wh e n o n e

i s in

71

p oss e ss i o n of a ll

th e vi g o r, v i ta l i t y a n d e n ergy that com e wi th a g ood


i n h eri ta n c e

a n d a n acti v e l i f e , n o matt e r w hat di e t

ma y b e ado p t e d, th e assi mi l at i v e o rg an s will u s u a lly

m an a ge to e xt r a c t fr om th e food u s e d th e n our i sh
m en t e ss en ti al to th e well b ei n g of th e s y st em
T h e mo r e vi go r o u s y o ur body i s, th e m o re di ge s
t i v e p ow er y o u p oss e ss T h e abso rb en t a pp a r at u s
of thos e i n vi go r ou s h e al th can tak e u p th e requi re d
n our i shm e n t f r o m al m ost a n y w ho le so m e a n d n o ur
T h e st r on g athl e t e ca n b e
i shi n g a r t i c le of food
w el l n o uri sh e d, c an b e b r o ught to a co n di ti o n that i s
-

e ss e n t i al t o s u cc e ss o n al most an y di e t that co n tai n s

th e ele m e n ts n ee d e d to n our i sh th e body, pr ovi d e d h e

d o e s n ot

st u

hi s

stomach b ey o n d

i ts

di ge sti v e

ca

p ab ili ti es

B u t mo re n er vo u s e n er gy wi ll b e e ss e n ti a l
gestin g
ing

th e o r di n a ry di e t

n oti c in g

g e n er all y

The

Ye t

in

e a rly

s l i ght as to b e ha r dl y wo rth

e ect s

e vi d en c e d

aft er mi ddle

so

T h e r e wi ll b e le ss r emai n

to b e e x er t e d i n mu scul a r st ren gth

y o uth t hi s m a y b e

in di

in

of o ur

i ll

habi ts of

di

e t a re

r a p i d d e ca y an d w e ak eni n g

age.

T h e o r di n ar y athl e t e i s s upp os e d to b e i n hi s pri m e


at fr o m tw e n t y two to tw en t y
e i ght ye a r s of a ge
-

W h e n h e re ach e s thi r ty

hi s

b e st wo rk has b ee n do n e

BU I LD I NG O F V I TA L P O W E R

72

r a rely an y chan c e f qnhi m b ey on d that a ge


T hi s co n d i t i on re s ul ts f r om th e use of st i mul a n ts

T h ere

is

a n d cook e d foods

Th e

di

ge st i v e a n d oth er i n t ern a l
vi

o rg a n s l s e th e ir gre at e st
o

gor

T h ey hav e b ee n

ov erwo r k e d, an d a l tho ugh th e n o rma l adul t sho ul d b e


at

hi s

b e st at thi r ty

ve,

a n d shoul d ma i n tai n thi s

co n di t i o n fo r at le ast ft een ye a r s th ere aft er , i t


w ell

k n own

is

fact that bu t f e w athle t e s p oss e ss th e

st ren gth e ss en t i a l

wi nn i ng

in

c o n t e sts

i m p o rta n t

aft er th ey hav e p ass e d th e a ge of thi r t y

food s al tho ugh th ey


m a y n ot b e ca p ab le of v ery gre at ly i m pr ovin g a n
I rmly b eli e v e that

n atu r al

athle t e mu ch b ey o n d hi s o r di n a ry atta i n ab le st ren gth


at an e a rly a ge of, say , tw en ty
hi m t o

con ti nu e

t hi r ty-ve,

i mp r ovi ng

a n d wi ll assi st

up

hi m

ve,

w i ll

yet

t o t hi r t y

en abl e

and

e ve n

to re tai n s u ch

peri o r con di ti o n fo r man y ye a r s th ere aft er


T h e advan ta ge s of n at ur al foods

li e in

su

th e e as e

w i th whi ch th e i n t ern a l fun ct i o n a l s y st e m

is

ab le to

t r an sfo r m th e m i n to th e n our i shm e n t that

is

n ee d e d

o r d er to st ren gth en a n d b e a u t i fy th e bod y

They

in

s hou l d

l i fe

en a bl e

you

r em a i n

to

T h ey a re ca p ab le of

n e a r l y all

young
'

bu i l di n g t h e

you r

h i gh e st d e

gree of p hy si ca l vi g o r , a n d th ey w i l l gre at ly ass i st


y ou

in

ma i n tai n i n g

it

I rml y b el i e v e th at

th e

athle t e s of th e fu t ur e w i ll

74

BU I LD I NG O F V I T AL P O W E R

y o u b e gi n to furn i sh foods that mak e r i ch er a n d b e t

S l owly ,
day b y da y, mo n th b y mo n th , e v ery c ell of y our body
i s re n e w e d , r e sha pe n so to s pe ak
It has b ee n sa i d
that th e body chan ge s thr o ugho u t i t s e n t i re t y e v ery
s e v e n ye a r s B u t i t i s c er tai n that t hi s chan ge tak e s
pl ac e mu ch mo re oft en Ye t th e pr oc e ss of r e
b u i l di n g y o ur body i s n ot o n e that ca n b e hast e n e d
t er b l ood, th ere

is

a gr adu a l m e tamo rp hos i s

C HAP T ER VI II
H OW

P O WER FU L

S T O MA CH MA Y

BE

A CQUIRED

S T O M A CH O F VA S T M P OR TA N CE IN B U ILD IN G OF VIT AL
P OWE R D IG ES T IO N A M U SC U LA R P R O CE SS P ERFEC T
D IGEST IO N D E PE ND E N T UPON P OWE RF U L S T O M A CH
M U SCLES
IM P O R TA N CE
O F EXE RC ISES T H A T
S TRE NG T HE N T HE S T O M A CH AN D S M ALL IN TEST IN E
P ERC U SSIO N F O R T HE AB DO M INAL RE GI O N IL L U S T R AT E D

N o adva n ta ge to y o ur vi ta l p ow er i s to b e ga i n e d b y
an y m e thod of e x er c i s e that do e s n ot pr o vi d e abun
dan t wo r k fo r st ren gt h e ni n g th e mu sc le sof th e stom
ach a n d th e sma ll i n t e st in e
As

has b ee n p o i n t e d o u t , a ll rep a i r to th e t i ssue s of

th e body come s thr oug h th e n u t ri t i v e matt er ca rri e d


t o th e c ell s b y th e b l ood
cann ot e n t er th e b l ood un t i l
prep a re d
wi th th e
in

thos e

in

th e stomach an d

ai d

tw o

j ui c e s ow

it

has b ee n ch e mi call y

in

th e small

in t e st i n e

of th e j ui c e s that a re s e c ret e d

o rg a n s

Ye t

it is

a r o un d th e

b e wo rk e d thr o u gh
i ts

N o w, n o ur i shm e n t

n ot e n o ugh that th e

food

th estomach

The

food mu st

a n d i n t e st i n e , so that

mi xi n g wi th th e g astr i c an d i n t e st in al j ui c e s may

b e most tho r o u gh

It

is

n ot un t i l th i s has b ee n do n e
75

76

B U I LD I N G

that

VI T A L

OF

of th e ava i l ab le n u t r i t i o n

all

f r om th e chy m e a n d chyle
.

P OVV ER
can

b e e xt ract e d

T hi s , th e n , shows th e n e c e ss i ty of a m e cha ni ca l pr o

c e ss , whi ch

is

furn i sh e d by th e

i n vo lun ta ry

of th e stomach an d of th e sma ll i n t e st i n e

n ot e that I hav e wr i tt e n

mu sc le s

Y o u w il l

i nvol u nt ar y m u scl es

The

mu sc le s that hav e t o do di re ctly w i th th e wo rk of


d i ge st i o n a re n ot l i k e th e mu sc le s

in

th e a r m fo r

in

stan c e , whi ch w e can cau s e to co n t r act b y a co n sc i ou s


e ffo r t of th e will

T h e i n vo lun ta ry mu sc le s that co n

t r o l th e wo rki n g s of th e d i ge st i v e o rg an s do so
wi tho ut th e s l i ght e st co n sc i o u s d i re ct i o n of o ur wi l l

T h ey g o o n wo rkin g wh e th er w e a re wi d e awak e o r
in

so un d asleep , an d
sc i o u s of th ei r

e ach i n stan c e w e a re n ot co n

e or t s.

T h e i n vo lun ta ry mu scl e s of th e stomach , co n t r o ll e d

b y th e n er v e s of th e s ym p ath e t i c sy st em , s e t up
a ch ur n i n g mov em en t that g o e s o n an d o n , fr om th e
i n stan t

s el of

that food e n t er s th e o rg a n un t i l th e l ast mo r

i t has

b ee n e xpelle d

W i tho u t thi s ch urni n g

th ere co ul d b e n o pr o per a d mi xtur e of th e g ast ri c

j u i c e an d th e food
A nd

th e sam e stat e of

i n t e st i n e

a ai r s

pre vai l s

in

th e sma ll

I n thi s i n stan c e th e mov e m en t

is

t r o ll e d b y a l o n g s er i e s of r i n g l i k e mu scle s that
-

nat el y

co n
al t er

co n t r act a n d rel ax , fo r c i n g th e p a rt i ally

P O W ER F UL S T O MA C H

77

ge st e d food a l on g thr o ug h th e i n t e st i n e an d m i xi n g

th e b i le a n d pa n c re ati c j ui c e w i th
i s di

T hu s th e food

ge st e d b y i n vo lun ta ry mu scul a r mov em e n t i n th e

stomach a n d sma ll i n t e st i n e
i ca l

it

in

addi ti o n to th e ch em

acti o n that tak e s pl ac e wi thi n th e m

It i s app a re n t ,th en , that , wi tho u t thi s mu scul a r a o


t i o n , di g e st i o n c o ul d n ot b e an yt hi n g l i k e comple t e
is

It

j u st as a pp a re n t that , i f th e p ow er of th e s e

vo lun ta ry m u scl e s

j ust so mu ch
s en e d
it

An d

is

is

th e

le ss tha n

di

it

in

sho ul d b e n or mall y ,

ge st i v e ab il i t y of th e body le s

wi th th e p ow er of

di ge st i o n

w e ak en e d ,

fo ll ows l o gi ca lly that th e vi ta l p ow er of th e hu ma n

b ein g mu st b e le ss tha n n o rm al
y o u a re n ot

in

ill n e ss

oth er wor ds , i f

a c o n di ti o n of per f e ct h e al th, y o u a re

p eri l ou s ly n e a r i lln e ss
of y o ur

In

A nd

th e amoun t a n d e xt e n t

will gre at ly d epen d u p o n th e e xt en t to

whi ch the in vol un tar y mu scle s of y our di ge sti v e sys


t e m a re b el o w n o rm al s t ren gth
.

F o r thi s r e aso n

on e

of th e r st st ep s
'

i n i n c re as i n g

vi tal p ow er mu st b e th e st r en gt h e ni n g of th e mu scle s
th e stomach a n d of th e small i n t e sti n e

of

What

'

is

th e n atur al wa y of i n c re asi n g th e st ren gth of a m us


c le

E x er ci s e , of cour s e ;th ere i s n t a san e man ali v e

who wi ll att e mp t to co n t r ov er t thi s stat e m en t


P erha p s y o u will
that

n d

a stumb l i n g bl ock i n th e fact

th e mu scle s of th e stomach an d of

the

sm all

ih

78

B U I L D I NG O F V IT A L POW ER

t e st i n es

are

i n vol u n t ar y

b y exerci se

te d

con sci ous

e or t

of the s t omach

of the

ill ?

w ay

of the

an d

n ot

muscles be be n e
govern ed by

any

It may even occur to

of exerc i s i n g the muscles


to g i ve t hem

i n test i n es i s

more food, thus forc i n g t hem to

an d

effor t

ow can

hen they are

you that the o nly real


more

i n creased

B ut th i s

harmful

In

ould be a con clus i on both

ron g

an d

the abdome n there are a great man y

muscle s of the vol untary k i n d those that are thor


oughly un der the control of the

w il

Th i s you

p rove for yourself by brea t hi n g deeply


an d

wi

forc i n g your abdomen to r i se

sh

it

d omi n al

to

It

is

rap i dl y

fall j us t as you

p oss i ble , even , to make these

muscles move

suspen ded

an d

an d

can

h il e breathin g

is

ab

pract i cally

It i s a pr i n c i ple of phys i cal tra i nin g that the v i gor


ous

an d

con t i nued movemen t of volun tary muscles

forces the

i n volun tary

muscles to take more than

t hei r accustomed share of n our i shm en t

an d

exerci se

Thus , by act i vely employi n g the volun tary muscles


the re gi on of the
vol untary muscles
d i gest i ve

ai st l i n e , you stren gthen the

an d

in

so do in g you

i n crease

fun ct i on al pow er ; an d you thus make

in

in

the
di

rap i dly for augmentat i on of v i tal pow er


li ttl e i n vest i gat i on an d thought w il l show you

r e ctl y an

A POWERF U L S TO M A C H
w
s

hat forms of exerc i ses are n eeded for fur therin g the

tre n gt h of t he

a nd

to

in volun t ary

of t he small

abdomen tha t
e

79

is

i n tes t i n e

muscles of the stomach


Any

moveme n t of t he

an d vi

qui ck en ough

gorous en ough

con s t i t ut e exerc i se , a n s w ers t he purpose

The

xerc i ses sugges t ed by t he ill us t rat i on s i n thi s chap t er

provi de w ork tha t

wi

ll be almost i mmedi a t ely

a d van

t ag e ou s

W hi le follo w i n g these suggesti on s do


si

n ot

lose

gh t of the i mportan ce of a n o t her mean s of stren gth

e ni n g

the muscles of t he stomach

an d

the small

in

t est in e I refer to percuss i on Tap the fron t an d


s i des of the abdome n w i t h the ope n ha n ds or the
n gers
S tri ke li ghtly an d sma rtly, goi n g over the
e n t i re e xtern al s ur face
D o n ot do t hi s i n a lacka
d ai si cal w ay, but w i t h vim an d thoroughn ess
A t t he
s ame t i me avo i d stri ki n g too heavi ly
The ai m of
p ercuss i o n i s to harden , n ot to brui se , the deli cate
m uscles an d i t furthe r more st i mulates an d qui cke n s
t he ow of the blood in the abdomi n al reg i o n
Nat u
rall y , i t w oul d be un w i se to attempt percussi on w hen
t h e stomach i s ll ed
.

80

B U I L D I NG OF V I TAL POWER

E xerci se
w ith the h an ds
gr a d ua lly rise t o

h ea d
a sitting positi on If you
ca nn o t k eep y o ur feet on the floor,p ut th em
A ft er ass uming a
un der a sofa or b urea u
sittin g p o siti o n, b end far fo r w ard return t o
fo rm er p ositi o n recli ni n g on the b a ck Con
ti nue the ex ercis e u nti l ti r ed
.

B U I L D I NG OF V IT A L POWE R

Lie
back , w ith h ands
E xerci s e
si d e s as s h o w n in the i llu strati o n , w ith the
legs strai g ht upw ar d i n a verti cal po siti o n,
hand s far t o ea ch si de N ow let both legs
co m e to the l eft a s far as you ca n w ith o ut
.

l osin g y ou r balance, a s sh ow n i n ph oto


h
i
n
e
a
h
th
e
t
o
t
r
r
,
ght a s far as you can
g p
C onti nue the ex ercise back and forth u ntil
sli g htl y t i red

84

U I L D I NG OF V I TAL P O W E R

Lie

ba ck

ai se the legs, keepin g the knees strai ght


an d br in gin g th em o v er the hea d , a nd
to u ch the toes ba ck of the h ea d, as sh ow n
i n the ph ot o gr aph
A s su me the o ri gina l
positi on an d co ntinue the ex erci s e unti l
Gr eat ca r e sh o uld be
sl i ghtl y fati g ued
u s ed in the b egi nni ng to av o i d any p oss i
T hi s i s an esp eci al ly
bili ty of a stra in
advantage ou s exerci se for sti rring up the
ent i re i nter na l vit a l system

'

86

B U I L D I NG OF V I T A L POWER
.

your s elf

the

legs far outw ard as s ho w n i n


N ow bend a s far as you
the i ll ustrati on
can tow a rds the l eft, as sh ow n i n ph oto
Same exerci se as far as you ca n
graph
over to the ri g ht
Continue the m ovem ent
b ack and forth u nti l tir ed
w i

th

the

on

88

BU I L D I NG OF

V I TAL

POWER

T hi s p ho t og rap h i ll ustrates
va lua ble meth od of strength eni n g the
st omach and vital o rgans Make the
muscl e s of the a b d om en r i g i d, an d stri ke
w ith the e dg e of the h a n d a s s h o w n i n the
i ll u strati o n
Begin a t the low er pa rt of the
ab dom en , an d s tri k e ev er y p art o n b o th
si d es u p t o the ni pple s
T his may be a
diffi cult exer ci se at firs t, a nd i t may be n ec
e ssa ry for yo u t o str i k e w i th the o p en ha nd
for a w hile u nti l t he ti ss ues a re s uffi ci ently
hardened to be b enefited by thi s vi g
o ro us tr eatment
T hi s ex er cise w i ll be
fo un d e spe ci ally a dva ntage ou s, a nd sho uld
be taken on ce or tw i ce da il y for fi ve or ten
mi nutes
.

C HAP TER I X
TH E H E AR T

MA D E P OWER FU L

H E AR T O N E M ASS OF BI U SCU L AR T ISS U E DE FI N E D AS A

L
GR E A T lVI U SC E H E AR T N EEDS E XE R C IS E SA M E AS
O T H ER OR G A N S OF B ODY DIS E ASE OF H E AR F
H OW

D
C AU SE
STR E N GT H E N IN G
T H E H E A R T T H E A B SO
L U T E N ECE SSI TY OF T H I S AS A N A ID T O VI T ALI TY T H E
P O W E R OF A VER Y W E A K H EAR T BI A Y B E B U IL T U P
B I G H T B R E A T H I NG T H E B E S T T O N I C OF ALL

h e a rt l i ke an y o th e r m u s c l e o w e s its v igor t o t h e a c t i v i t y
of r e spi r a ti on T h e e x c e p t i o n a l m u s c u l a r st r e n gt h of i n se c t s is
no d o u bt d ue t o t h e f a c t t h a t t h e y r e spi r e f r o m n e a r l y e ve ry p a r t
of t h e i r b o d i e s I n d i v i d u a l s w it h or g a n i c h e a r t d is e a se e n j o y th e

A l be r t
be s t h e a l t h w h e n t h ey a r e a bl e t o l i v e i n o p e n a i r 1i f e

T he

A br a ms,

M D
.

I can t e n dure very much exerc i se , s i ghs some

poor fello w

I have a w eak heart

really exerci se at
An d

the truth

thi n g that en ables


li vi n g

I don t dare to

that he does
hi m

Too man y men

they have

In

n ot

fac t , I don t

all

is

do much of

an y

to taste the real pleasures of


an d w

eak hearts l i ve

omen

w ho

on an d on ,

bel i eve that

al w ays dr ead

i ng

to act as other an d happ i er people do , al w ays try

i ng

to stave

evi table
them

if

OR

the death that they bel i eve to be

an ythi n g l i ke exer t i on

i s un dertake n

in

by

N ow , how

do

you

go a b out str en gthe ni n g the


90

eak

T H E H E AR T MA D E POWERF U L

You exerci se t hem

muscles of the arm or of the leg


an d

so , from bei n g soft , abby

they become hard,

r m

all but u seless ,

an d

e n dur i n g

an d

91

The heart

may be den ed as a grea t muscle ;i t i s on e mass

i tself

of muscular t i ssue ; i t

composed of a grea t n umbe r

is

of co n st i t ue n t muscles , an d everyo n e of these i s capa


ble of be in g s t ren gt hen ed
s i st all or di n ary stra i n s
i t s w ork i n

made to do
ten ded

it

to

an d

harden ed so as to

re

Thus the organ may be

the mann er that N ature

in

H ear t di sease !

Thi s i s on e of the most harrow i n g of


The average
wi

vi

a co n demn ed m an

H e kn o w s

may be called to the other


is

complai n ts

con stantly

wi

th

hi m

n ot w

orld

t he sufferer but li tt le hope

H e feels li ke

hat mome n t he

The thought o f

M e d i cal sc i en ce offers but l i t t le rel i ef


Al l

an d can

gi ve

remedi al agen ts used

by phys i c i an s , at the best a fford o nl y t emporary


l i ef from the pai n ful

an d

appear from t i me to t im e
prescri bed , but aft er

all ,

t aki n g

You

can

re

dan gerous symptoms that


V ari ous stron g dr ugs are

the most famous medi cal

m en can di dl y admi t th at there i s


di sease

ct i m of heart di sease goes thr ough l i fe

th a sen ten ce ha n gin g over hi s head

death

all

no

cur e for heart

prolon g your earthly exi sten ce by

atchfu l care

yourself, but the s w ord of

BU I LD I NG O F VI T AL POWER

92

death han gs over yo ur head ; i t cann ot be removed


a nd

i s li able

to descen d upon yo u at

The w ri ter does

care to con trover t the theor i es

n ot

of those supposed to be experts


hi s

mome n t

an y

experi en ce has taught

hi m

on

the sub j ec t , but

beyo n d all poss i ble

doubt , that the heart an d the great arteri es conn ected


wi

in

th i t

be stren gthen ed , an d made more vi gorous

can

every respect , b y the same metho ds that


vi

the gen eral


cul ar

system s

gor of the

i n tern al

fun cti on al

i n crease
an d

m us

M e d i cal m en frequen tly con demn athlet i cs ; they

mai ntain that the exerc i se often over strain s


in

t he

early every

heart ; but

i t w i ll

i n sta n ce

here overstrai n of thi s character

be

ell to n ote that

served, the vi ct i m has su dden ly chan ged

hi s

is

ob

hab i ts

from on e extreme to the other, from act i vi ty to enti re


i n act i vi ty , though

t i ty of food
caused by

the

he cont i n ues to eat the same quan

The stra i n , therefore , i n stead of be i n g


over use of the exter n al muscul ar sys
-

tem , i s really caused by the overw ork of the stomach


an d

other blood maki n g organ s


-

usuall y prove that i t


seden tary l i fe

an d

is

n ot

I nvest i gati on

wi

ll

the hard tra i ni n g , but the

the ext remely heavy eati n g

hi ch

fo l low s the cessat i on of tra i ni n g that cau ses the heart


troubles of athletes

There are man y di seases of t he hear t but tho se


,

T H E H E AR T MA D E POWERF U L
mos t usual are :

93

Overgro w th, D i latat i on , Fatty D e

gen erat i on , I n amm at i on , V alvular D i sease , Palp i


t ati on , An g i n a

It

Pec t ori s

an d

An eur i sm

oul d be i mpossi ble t o descri be accur ately

in

thi s short chapter the vari ous symp t oms mani fested
in

di er en t

the

but rarely

is

di seases classed as hear t troubles

there

an y

speci al di f culty

the i r presen ce , i f seri ous


eases men t i on ed
usuall y

is

i n di cate i t s

in

character , though

treatmen t to be descri bed

in

in

man y

mi nor deta i ls

i s i n te n ded

bui l di n g up the stren gt h of the en t i re

As

the

di sease

i n tern al

by

fun c

system , the character of the di sease , as mani

f est ed i n

declare d sym ptoms , i s of but li ttle i mpor

S ome of the follow i n g symptoms accompan y


i ndi

in

to remedy the

ab n ormal con di t i on that i s the cause of the

t a n ce

di s

accompan i ed by symptoms t hat

stan ces they di ffer o nl y

ti on al

reali z in g

E ach of the several

an d

cate vari ous a ffect i on s of the heart : Palp i tat i on ;

heavy beat i n g of the heart ;ri n gin g i n the ears ; spots


before the eyes ; di z zi n ess ; sli ght , feeble pulse , w hi ch
is

greatly i n creased on very sli ght exerti o n ;shortn ess

of breath ; occas i on al pa i n

in

the regi on of the hea r t ;

attacks o f fai n tn ess ; i rregul ar beat i n g of the heart ;


i n ab il i ty

to li e on the left s i de

wi

the ear ; rubb i n g soun ds heard

thout pa i n ;n o i ses i n
on

li sten i n g to the

BU IL D I N G O F V ITA L POWER

94

C o n gesti on of the stomach ;bloody an d som e


t i mes h i ghl y
colored ur i n e ; paroxysms of pa i n i n t he
heart , w hi ch are freque ntly so great as to make ten se
a n d r i g i d every part of t he body
D ropsy an d apo
plexy are also sometim es demon strated
The causes of heart di sease are vari ous A n y i n
hear t

u en ce i n cli ni n g
a ect

the organ

ul an t s,

to w eake n the fun cti o n al system w il l


D i ss i pat i on , overw ork , use of sti m

in

excesses

eat i n g

an d

dr i nki n g ,

classed as the most frequen t of the causes

The

t i ms of heart di sease are usually heavy ea t ers


member that
i n tern al
cul ar

it is

more

li kely

to be overw ork of t he

i n duces

thi s trouble

of blood maki n g pract i call y begin s


-

The process

in

t he stomach

When con di t i on s are such that the blood


proper qual i ty ,
.

vi c

fun c t i o n al sys t em t han of the extern al mus

system that

loaded

be

can

or

i n di

if

the stomach

is

is

n ot

of

con stan tly over

gesti ble comb in at i on s

an d

un w hole

some foods are eaten , maladi es of some sort are


boun d to follo w , an d

if

the heart

is

n ot

espec i ally

stron g i t may be the r st organ to suffer


It i s n ot w i thin the provin ce of phys i cal cul t ure
.

t reatmen t to attempt to advi se w here seri ous an d


pa i n ful paroxysms of the heart are ma n i fested , but
the w r i ter rml y bel i eves t hat usually w here such
symptoms do appear , the appl i cat i on of cold , w et

TH E HE A RT MA D E

cloths to the a ffected parts

POWERF U L

95

oul d be a far safer

an d

more b ene ci al method of treati n g the pat i en t , than


is

the reckless

the c ir culat i on

i n to

i ntroduct i o n

of t he s t ron g poi son s that are so frequen tly used


N 0 p hy si ci an

can

wi

dare to predi ct

t ain ty the effect of a p o w erful dr ug

th absolute cer
The heart

can

be st i mul ated unl ess i t has suf ci en t vi t al s t ren gth

n ot

t o aw aken t o the dan ger of the presen ce of po i son ous


elemen ts
an

i n i t s t i ssues

You may

exhausted horse , but you


hi s

has gon e to
rin g

w il

a ect

ten t , simi lar

able to sp ur

n d

on

that , w hen he

farthest li mi t , n o amo unt of sp ur


hi m

The hea r t

i s, to

a certai n ex

The propert i es of all heart sti mul an ts

are poi so n ous to


has

w ill

be

an

extreme degree , an d

if

the organ

suf ci en t vi tal stren gth to be aroused to greatly

in creased

act i vi ty because of their presen ce , i t cer

has sufci en t s t ren gth to con t in ue to mai n


li fe

fa in ly

ta i n

The

rst

ob j ect to be con t i nual ly kept

in

remedyi n g a chr o ni c w eakn ess of the heart


the cir cul atory system
di t i on , so that the

in

a clearly

is

vi ew

in

to keep

ormal

con

ork of pum p i n g the blood

throughout the en t i re body m ay be li ghten e d as much


as poss i ble
an d

k n eadi n g

C old appl i cat i on s , massage , rubb i n g


the vari ou s parts of the body

foun d of advan tage

C old

ater

is

an

w ill

be

especi ally

B U I LD I NG OF V IT AL POWER

96

valuable ass i stan t

in

accelerat i n g the exte r n al

ci r cu

th
t he body the t i ssues con tract , thus forci ng t he blood
con t a in ed there i n to w ard t he hear t ; an d w hen thi s
t i ssue relaxes , n ew blood o w s in to i t
If you are n ot accustomed t o the use of cold w at er
i t i s your i m perat i ve duty t o begi n to be so at o n ce
D o n ot , h o w ever , go from on e extreme to t he o t her
B egin by u si n g w ater of a moderate temperatur e
bat hi n g the en t i re body w i t h a spo n ge or w et clo t h
lat i o n

Where or

hen ever

it

in

comes

wi

con tact

Or , i f yo ur con di ti on

is

very seri ous , you

o nl y a part of the body at a t i me

eed bathe

B ut gradual ly ,

day b y day, low er the temperature of the


though care must b e exerc i sed at
n ot

i ts

t i mes t hat

all

a t er,
it is

so cold that you cann ot qui ckly recuperate from

effects w i th a feeli n g of w armth

an d

A bout

most comfortable method of bathi n g

yo ur exerci se rst , then a

dr y

the safest
is

to take

fri ct i on bath , us in g tw o

soft bri stle brushes or a very rough to w el , rubb i n g the


body thoroughly

all

over un t il the cuti cle

is

qui te

p in k from the accelerated ci rcul at i on exci ted by the


fr i cti on

F oll ow in g t hi s , w ater of a deci dedly cool

temperature can be used an d en j oy ed


Exerc i se i s an other agent that w i ll ass i st vastly
.

c i rculat i n g the blood throughout every mi n ute


lary of the en t i re b ody , an d

it

wi

in

cap il

ll also greatly

in

B U I L D I NG O F V I TAL POW ER

98

n ed

t h hi s exer~
c i ses unt i l N atur e w arn s him to be more careful a
w ar ni n g that w i ll n ot come un less the w ork be carr i ed
to the po i n t of abuse Fat i gue , i n every i n stan ce ,
i s an i n di cat i o n that e n ough exerc i se has bee n ob
t ain ed for the t im e be i n g
A s i s i n di cated by the qu otat i o n at the head of thi s
chapter, the heart rece i ves the most vi gor from the
act of breathi ng The muscles of the heart are of the
i nvol un tary ki n d
C o n stan t deep breathi n g, by p ur
i fyi n g the blood more rap i dly i n the lun gs , an d by i n
heart trouble, can go ri ght ahead

wi

creasi n g the
more
w hi

hole fun ct i on al vi gor , gi ves t he heart

ork to do by

i n creas i n g

is

c i rcul ated

ch the blood

the rap i di t y
.

wi

th

Thi s addi t i on al

amoun t of pump in g of blood by the heart gi ves the


muscles of the latter more w ork to do more exerci se ,
that

i s ; w hi ch , i f i t

ren ders

i ts

be carri ed to a reason able limi t ,

muscles stron ger

follow s that the heart


w ork

is

an d

soun der

H en ce

better able to perform

it

i ts

The s i mplest of all exerci ses for the heart


of stand i n g
deepl y

in

Su rely

the outer , p ur e
n o i n di

vi dual

ai r

can

an d

is

that

breathi n g

fear that

hi

hear t

i s t oo w eak

to en dure the stra in of co n t i nued deep

breathi n g

Y et , th i s

an d

i s t he

essen ce of heart exerc i se

the more stren u ous exerci ses

ar e

valuable o nl y

T H E H E A R T MA D E POWERF UL

99

fr om the fact that they compel con ti nu ed p rofo un d

t he co i n ci den t passage of great qu an


ti t i es of li fe gi vi n g oxygen i n t o t he system
M an y pat i en ts su er i n g from heart tro uble are ac
t u all y co n demn ed t o di e becau se of the p hy s i ci an s
fear of exerci se N ow the t r uth i s, that n on e have
ever recovered w i tho u t a ce rt ai n amoun t of exerci se
I t i s absolutely esse n t i al t o buil d u p the n ervo u s , mus
S up ply the body w i th
cul ar an d fun ct i o n al systems
a better qual i t y of blood , b uil d u p s uperi or pow ers i n
the stomach an d i n the n ervous system , and the hea r t

i nh alat i on s

an d
-

is

aturally affected thereby

w ill
n

ormal
It

strengt h

i n crease i n

18

S low ly b u t sur ely

an d

it

at l ength become

ell , how ever , t o rememb er the

ne

cessi ty of

extr eme care i n taki n g exerc i ses w hil e s ufferi n g fr om


a trouble of thi s
ki n d

atur e

V i olen t exerci ses

shoul d be avo i ded ent i r ely un ti l

the di sease have di sappeared


ments , such as moderate

all

of

ever y

symp toms of

L i ght ,

asy move

alkin g, and sw i n gi n g of

the arms i n vari o u s w ay s ,w i l l b e found of speci al


vantage

Y o u may a l so exerci se w i th a chest

for develo p i n g the mu scles of the

w all

ad

ei ght

s of the u p p er

p or t i on of the tr unk ; thi s , i f accompani ed b y d eep

b reathi n g, i s esp eci ally recommen ded

S evera l exerci ses that I i llustrate her ew i th,

can

100

BU I L D I NG O F V I T A L POWER

al w ays be used to adva ntage


bri n g

i n to

They are

i n te n ded

to

t he
hear t , an d i n every i n stan ce w i ll be of great ben e t
They w i l l often produce i mme di ate reli ef i f a n u n
comfor t able fee li n g i s n ot i ced i n the orga n
Though exerc i se , massage , cold bathi n g, an d o t her
mean s of bu i l din g up ge n eral v i gor are of value , an
appropr i ate di et i s also of great im portan ce The
greatest possi ble care must be us ed to avo i d over
acti on the large muscles located

n ear

loa di n g the stomach

Thi s does

by

n ot

any

mea n s

ecessi t y of starvi n g , or e at i ng so li ttle

suggest the

t hat you

ill

be poorly

n ur

i shed,

but yo ur di et

should be so re g ulated that the di gest i on w il l go


a harmo ni ous
in g

an d

sat i sfactory mann er

too heart i ly of meats

ki n ds shoul d be tabooed
be

avo i ded

Tw o

on

A vo i d

Even tea an d coffee should

meals per day

di gest them

wi

w i ll

thout

be foun d better

d i f cul ty, there

be n o especi al n ecess i ty fo r a chan ge


w ater

shoul d be kept at han d at

be u sed freely

ea t

S t i m ulatin g dr ink s of all

than thr e e; thou gh , i f you are eatin g three , an d


p ar en tl y

in

all

ap

should

Pur e di st i lled

t im es, an d should

Every morsel of food shoul d be

chew ed to a practi cal l i qui d before s w al low i n g


N ever dr i n k at meal t im es

B e sure that several

hours elapse betw een y o ur last meal


reti re

an d

the W

you

1 02

B UI LD I N G OF

V I TA L

POWER

R ecline
w i th y o ur
h ea d nea r the edge N ow s ecure a s ma ll
st oo l or li g ht w ei g ht of any kind a nd ex
tend the arm far ov er the h ead , w ith the
elb o w s ri g i d, as sh o w n i n t he i llu strati o n
N ex t, k eepin g the el b o w s ri gi d, bri ng the
a rm up in a p e rp endi cula r po s i ti o n R epeat
the exercise unti l ti r ed
.

1 04

B UI L D I NG OF V I TA L POWER

exerci se,

hould be tak en w ith an


exercis er
T he
pulli ng from overh ea d
handl es of the exer ci ser shoul d be grasped,
a s sh ow n in t he i llustrati o n, w i th h a nds
h igh over h ea d and th en br ought d ow n
Re
w ard to the s i des w i th elb ow s ri gi d
T ake same
peat the exerci se u nti l tir ed
exercise, bring ing the arms forw a rd and
d ow nw ard, w i th arms rigi d, unti l tired
T hi s i s especia lly va luable to suffer ers from
heart troub le
best

a dvan age, s

1 06

B U I L D I NG OF

V I T AL POWER

ofa w ith h ead


near the edg e, as show n i n the i llustr a ti o n
N ow grasp a chair or a w eig ht of some
kind in the tw o hands,and bri ng i t upw ard
unti l di rectly over the h ea d, k eepin g t he
Re
elbo w s ri g i d d u ri ng the m o vements
peat the exercise unti l mus cl es t ir e
R ecl ine on

a s

1 08

B U I LD I NG

OF V I T AL POWER

E xerci se 4 . Gr a sp the l eft w ri st w ith


the ri ght ha nd as sh ow n i n the illustrati m
N ow beginning w i th the b ony fra me work
of the chest, p re ss i nwa r d w ith the l eft fo re
arm as h a r d as you can w i th o ut discom
fort Continue th i s exerci s e, g oing over
every p a rt of the b o ny fra mew ork of ch e st
and abd o men T his exerci se is for strength
ening the b o ny framew o rk of the chest,
and for s trength enin g and accel erating t he
circulati o n of a ll the vit a l organs co nta ined
'

t herein.

11 0

BU I LD I NG O F V IT AL POWER
.

i mporta nce

times,
w h eth er
s h o uld be
th oro ug hly understo od T he po siti on h ere
sh ow n i s on e th at can be esp eci ally recom
mended T he s h o ulder s s h o uld be b a ck,
the ab domen sh o ul d n ot be draw n in as is
co mmo n l y reco mmend ed
It s h o ul d be re
laxed and perfectl y free to move outw ard
a nd i nw ard as the b reath i s i nh a led and
exh aled
Study the p osition here show n
and try to a cquir e a prop er positi o n at all
times
sumi n g

prop er p o siti o n at
sitting or standing ,

all

BU IL DI N G O F V I TAL POWER

11 4

p i r a t i on

in c hes

It

of ai r

wi

more t han you breathed i n

wi

qui e t

ai r

than

ould leave t he lun gs by a

exp ir at i on , w i l l rel i eve t he lun gs of some

hun dred cub i c


w

l l be seen then that a forced exp i rati o n , by

expell i n g more

ll force out abo ut on e hun dr ed c ub i c

i n ches

of more or less i mpur e

ould other w i se li n ger

in

them to your harm

as t he ordi n ary quan t i ty of

tha t

a ir

nd

t he
lun gs mus t be made up at the n ext i n sp ir at i o n , pure
ai r t akes the place of the i mpur e that has bee n go tt en
of by the forced exp i rat i o n , an d the blood
ri d
t hroughou t t he body
N

ow ,

the act
on ce

bear

an d

ai r

in

that belo n gs

much ben e ted thereby

in

mi n d at all t im es , w hen con s i derin g

the ben e ts of breathin g , that t he lun gs ,

i s dr i ven

automati cally
i ty

is

ai r

from them , w il l re l l themselves

Thus , i f you

i n crease

can

of yo ur lun gs , you m ust take

in

more

the capac
ai r

there

after w hen you breathe ;you cann ot help taki n g more


ai r

i n to

room

is

larger lun gs , for the


there

i s take n i n

an d

N ature

w i ll

for

mea n s
open

ai r .

see to

it

amount of

that more

ai r

S t re n gthen i n g the lun gs


p aci t y

i n creased

ai r

an d

i n creas i n g

are accompli shed by

on e an d

the i r

ca

the same

the stu di ed pract i ce of deep brea t hi n g i n the


F i ll your lun gs as deeply as you

you cause the ri bs to ri se

an d

can , an d

t o bulge forw ard

Th e

D E V E L OPI NG
i ntercostal

POWER

be i n g pull ed up w ar d

ard by the same movemen t of the

di aphragm

1 15

muscles fac il i tate thi s exp an si on of the


rib

chest , on e

L U NG

does

i ts

ri b

share by ri s i n g

lun gs to expan d ou t w ard

dr i ven for

an d

above i t

an d

The

forci n g the

The ri bs are obli ged to

accomm odate themselves to the movemen t

in

The

mus cles become stro n ger ( t hrough t hi s con


sta n t exerc i se ) a n d t he costal cart i lages are forced to
t er cost al

stretch

in

order to accommodate thi s

thei r expan s i on
c

In

i n crease i n

hi ch the lun gs rest

accoun t of the w ork of t he ir

An d

of

larger

on

ow n

s i ze of the cav

the lun gs , both

muscles

t he greater amount of chest Space

li e, become

deman d

t i me , by repeated exerc i se , the

ar t i lages permi t of great

i ty i n

n ew

an d

more en dur in g

on

an d

of that

i n w hi

ch they

Thus , through deep breathi n g con ducted as

an

c oi

ex

r se , the lun gs become larger , have more space

hi ch t o move

greater

air

an d

expan d , an d have furthermore a

capac i ty

ated , must b e

in

ll ed

S u ch capaci ty, o n ce

it is

cre

W i th better developed lun gs

yo u must breathe more ai r , an d

wi

th more

ai r

passi ng

thr ou gh the de li cate membran e s of the organ s the


blood must become p ur er
w as

descri bed

in

The hear t

is

be n e ted , as

the precedi n g chapter , an d

i n deed

the effect for goo d exten ds to the remotest ti ssu es of


t he body
.

B U I L D I NG O F V I T A L POW E R

1 16

There
is

w ho

is

no

more

trai ni n g

make full , deep

hi s
an d

e xperim en t for

i nterest i n g

body to do

i ts

one

full duty than to

proper breathi n g

i mportan t

an

part of the w ork, an d take measur emen t s of the chest


from t i me to ti me
sul t s

in g

It

is

for the better are n oted

When
wi

A nd

h ow

he

qui ckly

w ho

is

a proper chest developmen t has started

road to aboun di n g health


w ell

surpri s i n g

back

attai n
the

on

al ki n g, alw ays do so

an d

re

w i th

the chi n co n dently u p

the shoulders
.

ever w

th such a poi se of the body that the chest

alk

can

be

C ulti vate the exp an si on of the


chest at all t i mes , an d you w il l be ri chl y repai d for
the effort

at all compressed

BU I L D I NG O F V I TAL POW ER

118

Air is

esse n ti al to all l i fe

It

is

also

the man i festati on of force of all ki n ds


machi n ery, for example ,

is

ecessary to
N early all

actuated by steam

S team i s gen erated w i th the ai d of r e an d


e

xi st

t hat

is

i thout

oxygen

Ai

is

r e

ca nn ot

furtherm ore a food

ecessary to an im al li fe everyw here

a t all

an d

S c i en ce tells us that thi s body on w hi ch w e li ve an d


call the earth , w h i rli n g thr ough space , i s sur ro unded
by a shell of a i r from on e hun dr ed to t w o hun dr ed
mi les thi ck
w

Roughly Speaki n g , the earth

hi ch surroun ds

i t,

may be compared to

meat the earth

proper proporti on s

i llustrates

That

The earth

pari son

bu t f ew

everyon e

reali ze that

is

in di ameter

ai r

e i ght

has

ai r w i
ai r

is

ai r

ll r ush

in

a bottle

i n w i th

removed

an d

an d

the n open

the bottle
wi

is

n ot

e i ght ,

it

You

i t , an d

a tremen dous report

tern a l atmospheri c pressure

com

hi ch e n ables

t o pen etrate every p art of the earth s sur face


e xhaust the

aw are that

i t i s t hi

an d

about the

i s i n s i gn i ca nt in

the earth i tself

i th

Al though

ai r

ai r

s upposed to be

is

somethi n g li ke e i ght thousan d mil es


Therefore , the depth of

ai r

oran ge

an

the ski n of the frui t represen t i n g the


i ts

the

an d

the

If t he

stron g , the ex

ll crush

S c i en ce tells us that the hum an body

it

wi

thsta n d s a

I MP ORTAN C E OF P U RE
p ressure of abo ut fo urteen ton s

AI R

an d w

11 9

it

ere

for

n ot

t he presence of i n tern al air press i n g out w ar ds , w e


w o ul d be crushed to a t oms
The i mportan ce of ai r i s i l lustrated i n t he case of
person s w h o e xhi bi t a l i ab i li ty to fa i n t i n g There
i s an i nst i n ct i ve cry for more a i r
The bystan ders
reali ze i t s n ecessi ty for the fa i n t in g perso n
.

There are at the presen t t im e ma n y very grave


errors exi st i n g
is

n ot

by

ni

refere n ce t o

mea n s

an y

that damp

in

ght

air

i dea

should be feared

brea t he

an d

over

it

p ar at i vel y

an d

dry

up

w ho

in

ll

There

n d

the coun try


is

im agi n e

an d r e -

that

fear such

i t t m til i t i s

an

ai r
an d

com

hen thus fouled

breathed , i t

the pur e ou t s i de atmosphere

thei r rooms

over aga in , heat

an d

by be i n g brea t hed

it

shut

an d

in

wi

create di sease of some sort

ai r w i ll

t hose very same people


go home

Yo u

all c i vil i zed commun i t i es

t hat damp

A nd
w ill

in

i n sta n ce , i t

old t i me gra n dmother i dea

an

thi s fear everyw here , i n the c i ty

in fact

F or

ai r .

is

super i or to

B ut , my fr i en ds , I thi nk that about the b i ggest fool

of all

is

dra u ght
a

at

the m an

d raught
an y

is

everlasti n gly afra i d of a

ever coul d see the di fferen ce betw een

an d

t i me

w ho

the

w in

he n the

ai r

You go out
is

st i rrin g

i nto

an d

the open

you come

in

co n tact w i th a draugh t yet you fear n o en su i n g harm


,

B U I LD I NG O F V ITAL POWER

12 0

li fe

I have been searchi n g for dr aughts all my

beli eve i n

a ir

in

mot i on , I beli eve

draughts , w hi ch ,

in

c i rcul at in g freely , clean ses , pur i es , i nv i gorates


stren gthen s

No matter

an d

here I may be, I al w ays

ve n t i la t e my sleep in g room so that I may secur e pure


a ir

in

every sen se of the

a draught
i ng in

w in

is

blow

my face, an d I w an t to say that I have follo w ed

have beli eved

in

searchi n g for

i t,

ftee n

years

havi n g p ur e

ai r

Ever s in ce I

an d

f ew

I have had very

'

have been
col d s .

An d

hen ever I have had a cold I co ul d alw ays trace

overeat i n g, overw ork ,


some other hygi eni c evi l
N

ow , a i r

an

i mpure

of ordi n ary puri ty co n ta in s but a very

pri n ci pal a tmospheri c po i son


aci d gas

mals , an d

it is

is

As

is

thousan d , i n n omi n ally pure


air w

kn ow , car
all

ani

abo u t four parts


ai r

; but i n

i n t en

tho u san d

it

in

the case

hi ch has become devi tali zed

b y repeated breathi n g

parts or more

the

I beli eve that the p er

son ed

all

is

taken up by p lan ts w hi ch use carb oni c

cen tage of carboni c aci d gas


of con n ed

yo u

exhaled from the lun gs of

aci d gas j ust as w e do o xy gen


t en

to

it

atmosphere, or

small percen tage of carboni c ac i d gas , w hi ch


b oni c

in

ord , an d I al w ays sleep

I am n ot sat i s ed un t i l the

thi s poli cy for the last

or

ri ses to at least

p oi
t en

They tell u s that at

thi s poi n t i t becomes dan gerou s th at in


.

an y

e v e n t y ou

CHA PTER X I I

P ER FE CT VE N T I LA T I O N

E A GE H O M E S T A GN A N T W T H FO U L
FF I C UL TY
OF F I NDI NG OP E N W I N DO W S I N H OM E S C ON VE YA N CES

M
s
I LL U S
E
R
D
R
OO
FO U L W I T H P O IS O N O U S A m A A T E
TE A TE D S U GGE ST I O N S F OR P ER FEC T VE N T ILA T IO N
AI R - " DI

AV R

tiss ue s a r e c o n t i n u a ll y fee d i n g on t h e l i fe gi v i n g o xy ge n
I f a c t t h e l i f e of t h t iss u es is d e p e n d e n t u p o n a c o n ti n u a l

A l b r t F B l i s d ll M D
succ e ssi o n of o x i d a ti o n s a n d d e o x i d a ti o n s

The

You go i n t o the average homes of to day an d I

ven

ture to say that there I S n ot ve per cen t


ci t i es

n ot on e

per cen t

of such that

wi

th a suf ci e n t quan t i t y of pure

in

our phys i cal cultur e restaur an ts , i t

l u t el y i m poss i ble

w m t er

a dr aught ,

is

ai r

, an

d in

some

ar e

suppli ed

F or

in sta n ce ,

ould be

abso

for us to ve nt i late them as

should l i ke t o do because w e
t om er s

ould

n ot

have

It

we

an y cus

Thi s fear of movi n g fresh

everyw here

ai r ,

of

oul d be o nl y the

most en thus i ast i c phys i cal cul tur i sts

w ho

ould

patron i ze a res t auran t that w as properly ven t i lated


Al l
w in

through t he last cold

dow s open ; n ot

tw o

w in

or thr ee

The

win

129

ter I slept

wi

i n ches , but

as far as

I coul d get them open , an d I have

each s i de of the bed

tw o

w in

th my

dow s

d ble w d i rectly

on

on and

PERFE C T V E N TI LA TIO N

12 3

over me , an d I am far better able to do my

cause I have pur e oxygen to breathe


ven t i l a t ed

n ot

in

ork be

M y o f ces are

thi s thorough mann er, because I

don t beli eve I coul d n d en ough

phys i cal c ul tur e en thusi asts to


w

ork for me

I des ir e

in

such

an

of ce

B ut the t i me

is

as

n ot

far di s t an t w hen every Of ce an d


every house w ill be so ven t i lated
ai r

that fresh
plen t i full y

wi

ll be suppl i ed

W e have

no

r i ght

t o brea t he ai r that i s n ot as p ur e
as the outs i de atmosphere
.

Then too , con s i der the tem


,

F
S
h
o
wi
n
g
h
o
w
a
1
p er at ur e of the average home s m all i ro n s i n g l e be d or di
v a n c a n be p la c e d o u t of the
1t m
an d wi n d o w
W6
or d e r t o se c u r e
g up to
the
ad
v
a
n
t
a
ge
of
s
l
eep
n
g
somet im es to 8 0 degrees , ab so o u t i d oor s wi th o u t l e a v i n g
y o u r roo m T he be d sh o u ld
t a foo t a n d
lute1V toI r i d atm osp h er es Al so , he xaltef nodu ta bofo u the
If
W indow
i
t
e
x
te
n
d
s
m u c h f a r the r th a n
i f the atmosphere outs i de i s at th i s t h e r e i ; of c o u r se
lia b ili ty of t h foo t r ai s i n g
zero , an d you go from s u ch a a n d la n di n g o n e o n the
g ro u n d If l i v i n g i n a
i ck l y p o p u la te d di st i c t
house i n to the cold ai r , yo u ex th
a n a w n n g c a n be p la ce d
o
v
e
r
the
wi
n
d
o
w
or
a
la
r
ge
p er i en ce a chan ge of 8 0 degrees mb r e ll c a n be x e d
the be d t o o bs c u r e the vie w
i n temperatur e , an d I tell you of the c u r i o u s
I GU R E

In

that such a radi cal chan ge i s i n j ur i ous i n the extreme


GO

alon g the streets of

ot h er ci ty

on

ew

York C i ty, or of

a fai rly cold day , and look for

an

an y

ope n

BU IL D I NG O F V ITAL POW ER

12 4
w in

dow

Yo u

wi l

l have a

ext remely dif cult to


That show s yo u

n d

d if cul t

task

wi

It

ll

be

on e.

li ttle the or din ary human

how

be in g apprec i ates

t he value of, or the


n ecess i ty for , pur e
ai r .

There i s some
thi n g else i n refer
en ce to the heati n g
of

l i vi n g

your

rooms that
d er st ood

is

un

but li ttle

by the average

in

di vi dual

in

F or

stan ce , your body


adapts i tself to the
part i cular heat to
w

hi ch

it

has been

accustomed
yo u li ve

in

If

rooms

F GU R E 2 Sho w i n g p la t form b u il t t
fro m w i n d o w o n w h i ch a ma tt r ess c a n be of a tempera t ur e
p la ce d for ma ki n g a be d A be d or di v a n
c a n be r ai se d t o s i m ila r he i gh t o n the of 7 0 degrees your
,
i n s id e A s i m ila r m eth o d t o th a t d es cr i be d
i n th e p revi o u s ill u st r a t i o n
be u se d
body w i ll regul ate
t o o bscu r e th e v i e w of th e c u r i o u s
i t s supply of calor i c so as to make yo u comfortable
I

ou

c an

If

the temp erat ur e i s 50, 6 0 or

8 0 degrees , exactly t he

BU I LD I NG O F V I T A L POWER

12 6

li eve that such extreme experi men ts are


for they are
.

i nar y

is

stages

n ot

comfortable , at least

ecessar y,

the i r prel i m

Y et they show that excess i ve clothi n g

'

merely a hab i t

ments are

in

an d

that most of our

w in

ter gar

su p er u i t i es.
ai r

W e should all remember that


bu t on ce o nly

N ot o nly do

we

i s t

to breathe

e xhale carboni c ac i d
-

A n o the r m eth o d of v e n t ila t i n g a room t o


s ur e a bs o l u te p u r i ty of the ai r

in

gas but organ i c matter


a

and

lso g i ven off by the l un gs

eve n

ai r

mi cro organi sms are


-

S ci en ce tells us tha t

of average pur i ty co n ta i n s a goo dl y percent

age of m i cro organ i sm to every


-

feet of

ai r

; an d i n

on e

h un dred cubi c

en closed rooms , w here the

become

v i t i ated from breath i n g

they are

i n creased

a thousan d fold

an d
.

r e-

ai r

has

breath i n g,

PERFE C T V E N TIL A TIO N


A nd

12 7

st ill they tal k about co n tagi ous di seases

In

our publi c con veyan ces w e have s i gn s , D on t sp i t

al l

the oo r, because the sputu m dr i es

on

yo u are

an d

supposed to acqui r e the part i cular di sease of the


w ho

di vi dual
board

has offen ded

in

an d

average s t reet car

an

thi s respect

breathe

in

wi

by the hun dr eds

you could poss i bl y co n t ract

di

Yet you

there are thousan ds

mil li o n s of these mi cro organi sms ,

an d

in

w hi

ch you

th every b reath

If

ease through t he ir medi um , I


don t beli eve that t here w oul d be
a healthy m an rema i n in g i n a b i g

ci ty

wi

thi n t w e n ty four hour s


-

a smoki n g
room you get a vi vi d ill ustrati on
When you go

i nto

S h o wi n g a n o the r m eth
d of se c u r i n g p u r e ai r
W d
the
m d
Y
over aga i n , you see i t cur li n g a n d s l eep a s n e a r t o i t a s
D n o t ad o pt
p
o
ss
i
b
l
e
a roun d ;I n some In sta n ces i t 1 8 so
t hi
e x t r e me meth o d t
s u dd e n l y
thi ck you cann ot see I t curl , an d
of

h ow

ai r

is

breathed over

an d

oo

you real i ze t hat every pa r ti cle of the smoke laden


-

at mosphere

has been i n some o n e s mou th ,

some o n e s lun gs , over


the

air

in

an d

over again

every closed room

It

is

an d

so

S uch apartme n ts

in

w i th
con

ta in mi ll i on s of mi cro organi sms an d you are breath


i n g an d r e breathi n g them con st an tl v
-

Y o u w ould n ot des i re to w ash i n w ater w hi ch some

V I T AL

B U I LD I NG O F

12 8
on e

else has already used

breathe

the

ai r

brea t hed, an d

P OWER

Why shoul d yo u

wi

sh to

that someo n e else has al ready


I

h i ch has thus become p o i so n ed ?

ha t e to go to the theatre for the reason that I have

breathe someo n e else s breath , an d somet i mes

to

it

does n t smel l very good at that !

The average gas l i ght of t w en ty can dl e pow er

i ll

u se as much ai r as three or four m en , therefore , i f


y o u have a l i ght of thi s ki n d, you m u st be suppli ed
w i th an added proport i on of ai r
.

I do

as

'

ti on

do should go to extremes
w

here the

frai d of dr aughts

s i on

wi

thout due prepara

ai r

freely c ir culates

D on t be

w hy

a draught

so

w as

p er ni ci ou s,

that a dr aught i s a c urren t of cold air


is

cause very
T he

in

an d

have

wi

ll say

S ome

a w ar m room

about the most sat i sfactory explan at i on I

coul d get , an d

I say that draughts are a del u

ever had a sat i sfactory explan at i on

That

in

I have asked a num ber of phys i ci an s to explai n

to me
n

accustomed to li vi n g

B ut gradually acqu i re the hab i t of li vi n g

room
a

n ot

say that an yo n e

n ot

i t w as

ever sat i sfactory to me , be

ar m rooms are too

average

A mer i can

lmost freeze to death

complai n of the heat at

w ho

w arm

anyw ay

goes to E n glan d

w ill

I have heard E n gl i shm en


65

they are accustomed to cool

degrees , s i mply becau se

ai r .

I h ave sa i d that the

BU I L D I NG O F V ITA L P OWER

130

for yo u w ill

co n di t i on s i den t i cal w i th thi s i n N ew

nd

Y ork C i ty An d I un derstand they got alon g w i th


comparati ve sat i sfacti on un t i l the fami ly i n the cen
.

ter began to take


Ob j ecti on ra i sed

in

boarders

of

the room

then there

w a s an

I d on t blame them for obj ect in g ,

for I vent ure to say that


d ow

an d

w as

on

wi n

cold days every

shu t as ti ghtly as poss i ble

C HAP TER XI II
ERR ONE OU S ME THOD S OF

B REA THIN G.

B R E A T H I NG U S ED B Y WE A R L IN Gs
AN AB O M
QUI E T
I A TI ON D O ES N or P UR IF Y AL L OF BLOO D S E N T TO
LU NG SOT H E R CO M M O N E R R OR S IN R E G AR D TO
B R E A T H IN G

O f co urse , the greatest error


taki n g i n to the l un gs

in

the body, air that


it

make

An d

i s n ot

breathi n g consi sts

th us sen di n g thr o u ghou t

early as pure as N a t ur e

the secon d error that

mon , i s the taki n g


i nh alati o n s

an d

in

that do

of

qui et

is

equally com

breaths that i s,

ca us e every p or t i on of the

n ot

stru ct ur e of the lun gs to b e permeated by


Even those
e or t

error

w ho

to get p ure

can

ai r .

beli eve that they are maki n g

ai r

The begi nn er

i n to
in

an

their systems are li ab l e t o

phys i cal cul tur e , i f

he has

the teachi n gs of that sci en ce , w il l begin


hi s n ovi t i ate by getti n g more an d more o u t of
doors

any

fai th

in

B ut most people are compel led, thro u gh the necessi


t i es Of thei r occupati on , to spen d man y ho urs a day
in

doors

ow a

bo u t the p uri ty of the

ai r

that they

breathe ?
It may be that the factory oor, or the o f ce , or the
w

ork room

is

a i red frequen tly


1 31

Th at

is

n ot

en ou gh

132

B UI LD I NG O F

They mus t be a i red


spe n d a mome n t
is

all

in

of the t i me
place

an y

c i rcula t in g freely

n ot

V I T AL

P OWER
It

is

n ot w

i se t o

here the out door


-

ai r

B ear i n mi n d that i t i s n ot
alon e through your breathi n g that the pure a i r i n
a room becomes i mpure The burn i n g of stoves gas ,
kerosen e lamps , ca n dl es or la n tern s makes the ai r
foul also
.

B reathin g

in

a con n ed room ren ders the

by convert i n g the li fe gi vin g oxygen


-

i at i n g

carboni c aci d gas

Y o ur body

vap ory eman at i on s


t h e ai r

evertheless

i n to

the

is

fo ul

ai r

asp hyx

g i vi n g

hi ch , even though sli ght , befoul


You may be readin g or w orki n g

b y the ai d of a lamp , an d the combust i on that goes


in it i s

maki n g the a ir more

to keep

off

an d

more foul

In

on

order

arm you have a radi ator, heater , stove or

grate go i n g, each of

hi ch

is

taki n g oxygen out of

ai r .

the

N ow , w i th

all these

ays of befoul i n g the

ai r

in

operat i on at o n ce , w hat are you doi n g to ren e w the


"
p ure air that i s b ein g oll ut ed Z: A r e you conten t
p

wi

th the

a l i ttle
does

n ot

present
gas
n

'

w as

a i red thoroughly

hil e ago ? If so , pause t o reect that the


remai n pure

Of

Ar e

ot i o n that the room

replac in g
the

eeded pur e

w in

hen there are so ma n y mean s

i ts

oxygen

wi

th carbo ni c ac i d

do w s open e n ough to let

a i r an d

a ir

in

all the

to prov i de for the escap e of the

BU I L D I NG OF V IT AL POWER

134

p o i son ous ma tt er

result of thi s depos i t i s tha t the

l ung t i ssues become di seased as a matter of cour se


S tart w i th a n ormal pa i r of l un gs , and breathe
.

a i r all

deeply of pur e
cul osi s,

or

a ny

i mposs i b i l i ty

through your li fe , an d tuber

other p ul mo n ary di sease, becomes

very comm on error

An other

in

breathi n g

is

or S i tt i n g i n stooped or cramped pos i t i on s

i ng

an

stan d

S uch

att i tudes preven t the taki ng of lon g , deep breaths

If the shoulders are allow ed to ben d for w ard , an d the


chi n to droop ,the lun gs cann ot exp an d as they sho ul d
Experim en t a l i ttle
placed

an d

wi

you

w i th

i n qu i re i f

men ded ?

holdi n g the breath

for, say , four or

ve

secon ds ,

movemen ts are made , n o harm


a

f ew

mome n ts
w

in

almost

it

exerc i ses
a heavy

is

If

hi le

can

a ny

i t i s h eld

tw o

or three

poss i bly be pro

ki n d of stren uous

ork , such as l i ft i n g , or
w

di f cul t

restl i n g , or

in

here you are occas i on ally requi red

to make a supreme effort


i ng

to be com

You are compelled to hold yo ur breath for

at hl eti c
an y

is

Theoret i cally, a very stron g argumen t can

be p u t for w ard deprecati n g the act

d u ced

chi n thus

an d

ll appreci ate the harmful n ess of

the pos i t i on to the ful l


M an y

the Shoul ders

For

i n stan ce , w hen li ft

e i ght , all the muscles are exed , an d


an d

un n atural to breathe at

t he

moment

s w i mmer

hi l e di vi ng ,

an d

here the head

is

is

compel l e d to hold hi s breath

kept above

as

can

n e

or di nary s w i mmi n g,

in

even

to breathe onl y at certa i n


are sai d to be as

a t er , he

i ntervals

On e of the healthi est

year old m en I ever

hi mself of con sum p t i on

can

in

thi s

w ay

clai med that he cured

hen past the age of t w enty

ve
in

w as

hi s

that he co uld easi ly

years of age , he
He

ai r , h ow

di d

e n gaged

thi s capac i ty had to

breath

man y
He

developed such remarkable

ary c i ty block w i thout breathi n g

fty

f ty

best preserved

hil e holdi n g

n ally

eas i ly hold

hen w al ki n g i n the open

stated that he
pow ers

an d

saw ,

steps he co ul d take

compelled

Pearl di vers

their breath from fo ur to ve mi n utes

is

speci men s of phys i cal man hood

be seen a n yw here, an d they

by co un ti n g

135

I N B RE A T H I N G

E RROR S

in

n ot

alk

an

A lthough

ordi

he

w as

look to be over thi rty

the banki n g busi n ess

di scharge

an d

exact i n g duti es

I do n ot advocate the hab i t of holdin g the breath to

the e xtent descri b ed


w

in

t hi s case , bu t I beli eve that

hi le maki n g speci al movements that b ri n g i nto play

t he chest musc l es , a deep , full b r eath reta i n ed for a


few mome nts w ill ten d to force t h e air i n to every ce ll
of the lungs , an d t h ereb y e xp an d t h e chest and b e of
gen eral ben e t
.

n
a
t
u
r
al
p
o
s
i
t
i
o
m
t
h
e
w
Sh
g
ab d omen a f t e r b r e a th i s exh al e d
o

o
.

f t he

b od y i n

the

r egi on

of

the

es t

ch

CH A P T E R XIV

DEEP BR E A THI N G E XE R CISE S

S TA R V AT I O N CO N S U M P T I O N IN A

A IR

GR

E AT

M A NY IN

S TA N CE S CA U SE D B Y LA CK OF P U R E A I R F R E S H AI R

I
T R E AT M EN T F O R CON SU I WP T ON I N V ALIDS DE P R IV ED

E
S
H
A
A B S OLU T E NE CE SSI T Y OF DEE P B R E A T H
F
F
R
IR
O
B R E AT H I N G
OF
PLAIN LY
I N G P R O P E R
M E T H ODS
ILLU S T R AT ED
v n m o r e g ust o th n t h y d o
The J ap n e s e at f r e sh a i
w ith
f oo d
Th s m r i of l d r o s e i n t h m r n i n g t
p ss o ut i n t o
t h o p en
i
t h r e t o t ke a n u mb r f d e p b r t h s Th t i me i
t h m o r n i n g h o s n w s j u st s t he u n w
o m i ng up H I r vi ng

H n o k in
J p n e se P h y s i c l T r i n i n g
T hi nk , f or a mom en t , of th e di s e as e s that a re
cau s e d b y a i r sta r vat i o n by abso lu t e sta r vin g fo r

u a

a r,

of

L ook

pur e a i r

co n s um p t i o n

th e w an t

ea

at that t err i b le

I b el i e v e that co n s um p t i o n

as c

is

di

s e as e ,

l a rgel y

ca u s e d b y per so n s b re ath i ng fo ul a n d p o i so n o u s a i r
An d

a ll thr o ugh i ts p has e s , f r om i ts b egi nn i ng to

d e ath , i t
bad a i r

is

a i d e d a n d ab e tt e d b y th e b re ath i ng of

T h e b l ood , in o r d er to b e pur i e d , m u st b e s uppl i e d

wi th ox y gen
pur e a i r

T hi s cann ot b e do ne

un

le ss y o u hav e

T h e m e mb er s of th e m e d i ca l pr o f e ss i o n i n

N e w Y o rk , th r o ug h th e m e di um of th e i r prin c ip al
soc i e t y , hav e mad e an a nn o un c e m en t that ple as e s m e
most h e a rt i l y T h ey stat e that n o dr ug s or m e di
c ine s of a n y ki n d ca n c ure co n s um p t i o n t h e v ery
.

'

1 38

D EE P BR E AT H I N G E XE R CI S E S

1 39

stat em en t that I hav e b een ma king i n m y ma g a zi ne

e v er s in c e i ts in c ep t i o n a n d I b el i e v e th e t i m e i s
n ot fa r di sta n t w h en e v ery m e d i ca l soc i e t y

in

thi s

co un t ry w ill mak e almost th e sam e ass er t i o n i n re f er

F ur th ermo re , th e
soc i e t y I hav e qu ot e d stat e d that a ir i n unli mi t e d

en c e to pr act i ca lly e v ery di s e as e

qu a nt i t i e s , wi th pr o p er e x er c i s e an d a pr o per di e t ,

w ere th e onl y m e a n s that coul d c ur e co n s ump t i o n


T h e fre s h

air

t re atm en t i s pr act i cally th e o nly t re at

m en t fo r co n s um p ti o n that
of

is

accom pli shi ng a nyt hi ng

s pe c i al va lue at th e pre s en t t im e

ado p t e d all o v er t h e co un tr y

It i s b e ing

T ho u sa n ds

p oo r

of

co n s um p t i v e vi ct im s a re b e in g c ur e d b y li vin g an d
sleep ing

in

An d do

th e o pen

n ot

ai r .

fo rge t that a n i n va l i d a l w a y s nee ds

m u ch mo re tho r o ugh v en t il at i o n tha n do e s th e


h e al th y per so n Y et i f you go i n to th e b e d chamb e r
r ooms of th e av er a ge s i ck per so n you
or th e l i v i ng
-

will

n d , i n

c l os e d

ma ny cas e s , that th e wi n do w s a re t i ght l y

T h e s ufferer s ee ms to b e af r a i d of

a ir ,

f re sh

a i r , a n d docto r s will b uy ox ygen b y th e c yl in d er a n d


mak e th e p at i en t i nh ale i t w h en th ey co ul d j u st

as

w ell hav e o pene d th e win do w s an d s e c ur e d thi s vi g or


b ui l di ng ele m en t f r om th e o u tdoo r a ir

I re m e mb er th e

r st

ni ght I slep t

w as i n th e wi n t er a num b er

of

ou t - o f

ye a r s

doo r s

a g o.

It
w as

B U I LDIN G O F

14 0

V I TAL

abo u t fo r ty m il e s n o r th of N e w
the

n i ght i t s n o w e d t w o

kn o w i t un t i l mo rn i ng

POWER

Y o r k Ci t y

D ur i ng

'

th ree in ch e s , but I di d

or

T h e most ple as i ng

n ot

ex p e r i

en c e abo u t s leep ing i n th e o pen i s that you a w ak en in


a n i n sta n t , f eel re st e d , a n d re ad y fo r y o ur w o rk
Th e

o u tdoo r a i r s ee ms t o affo r d y o u b e tt er re st

n ot o nly b re ath e f re sh a i r , b u t i t g i v e s
to

b e ab l eto l oo k up a n d
I

do

see

th e

sky

you

abov e

Y ou

ple asure

you

n ot adv i s e that on e b eg i n e x p os ure of th i s kin d

wi tho u t prep a r at i o n
ing un d er th e

sk y

S l ow ly i nure y o ur s el f to s leep

ca n o py

I do n ot kn o w w hat I w o ul d n ot g i v e , w hat sac r i c e


'

w o ul d n ot mak e , i f I coul d i m pre ss up o n

i ng m e mb er

of

e ver y

hum an i t y ,th e abso lu t e i m per at i vene ss

of d eep b re ath in g

O ne w ho has le a rne d t o b re ath e

pr o perly, ma r v el s that a ny h uma n b e in g ca n b e

w ho will i gn o re i n th e le ast th e i mp o r ta n c e
fa r
re ach ing a i d
w or d

p ossess e d o

to

p h y s i ca l d e v el o p m ent

you w i l l, t hat l i fe t a kes

for i t , i f

ne w a n d vas t l y

li v

br i g ht er

t he ha bi t

asp ect on ce

f br ea t hi ng

f orm d

of

th i s

T ak e my

on a w

ho l l y

you have become

d e ep l y t he p ur est

n d
I do n ot kn o w ho w t o say mo re on th i s i mni ensel y
I w oul d wr i t e add e d p a ge s a n d
i m p o r t an t s ub j e ct

ai r

t ha t you

ca n

'

p a ge s i f I f el t that th ey w o ul d b e
.

m y re ad er s , th at th e k i n d

of

of

u s e i n co n vi n c ing

b re ath ing u su a lly pr a e

B U I L D I N G OF

14 2

V I TAL

ha r dly ha l f of th e lung s a re g i v en

P OW ER

th e

fo r th e per f e ct per fo r ma n c e of th e i r

act i o n requi r e d

fi m ct i on al

pr oc

N 0 o ne ca n b re ath e i n a shall o w manner


f r om th e upper p a rt of th e ch e st o nly a n d p oss e ss
per f e ct h e al th
W h en b re athi ng pr o perly, e v ery o ne of th e m i nut e
e ss e s

c ell s

of

th e lung s

b ulk

of

th e im pur i t i e s g ath ere d up b y th e b l ood as i t

is

i n at e d to i ts ful le st e xt ent

T he

c ir cul at e s thr o ug h th e bod y i s el i mi n at e d th r ough th e


lun g s

I t i s nee dl e ss to e mp has ize th e va lue

of

pur e b l ood

E v er y r e ad er of t hi s vo lum e tho r o ughl y re a l ize s

i ts i m p o r tan c e

E v ery p a r t

of

th e body , th e bo ne s ,

ner v e s , t i ss ue s , a re r st c re at e d a n d th en ma in tai ne d
in

st ren gth a n d h e al th b y th e b l ood

If t hi s b l ood i s

pur e , a n d r i ch i n thos e ele m ents e ss en t i al to th e b ui l d


i ng
of

of a

vi

g o r o u s co n di t i o n , th e fun ct i on a l pr oc e ss es

th e b ody wil l b e pr o p erly per fo rm e d

L e t m e a l so a g a i n w a rn m y re ad er s a g ain st th e
ba ne ful hab i t , re comm en d e d b y man y at hl et e s ,

of

ho l di ng th e abdom en dr a w n i n a s fa r as p o ss i b le at
all

tim es

in

w alkin g

an d i n j ur i o u s

or

sta n di ng

Thi s i s unn at ur a l

It in t er f ere s wi th th e di ge st i v e p ro c

e ss , a s w ell as wi th f ree a n d n at ur a l b re ath i ng

The

abdomin a l w all sho ul d b e rel ax e d a n d all o w e d per f e ct


f ree dom to e xp an d a n d co n t r act wi th th e do wn w ar d

D EE P BR E AT H I N G E XE R CI S E S

a n d up w a r d mov e m ents

pr o per b re athi ng
In

l li ng

of

t h e di a p hr a gm e ss ent i al to

th e lun gs to th e ir gre at e st ca p ac i t y w h ile

taki n g b re athin g e x er c i s e s , i t i s a l w ay s w ell to

r st

fo r c e o u t a ll th e a i r y o u p oss i b ly ca n , a n d th i s

qu i re s you

to

dr a w

in

b u t , un d er o r di n a ry

th e abdom en as fa r
ci r crmi st an ces,

as

re

p oss i b le ,

th e abdomi n al

w a ll sho ul d n ot b e mad e t en s e an d r i g i d , o r h el d i n
T h ere i s

on e

b re ath i ng e x er c i s e il lu st r at e d

in

thi s

cha p t er that ca n b e pr act i s e d wi th gre at b ene t , a n d


c an b e comb ine d wi th th e f ull e xp a n s i o n

of

th e lun g s,

th e ne c e ss i t y f or whi c h I o n c e m or e d e s ire t o e m
p hasi ze

xh

b r t h t h t y o u n d r w i n g i n th b d o m n nd fo r c i ng
uc h
p o ss i b l M k t w o o r th r
t t mp ts to fo r ce o ut
or
th b gi n t o i nh l ( S n x t p h o t o )

t he
ea
ai r as
as m
en
e
e a nd
st il l m

o ut

al e a ll

ca

e a

a e.

14 4

ee

ee

CHA P T E R XV

TH E U SE OF LUN G TE STE R S

VAR I O U S DE VICE S T H AT H A VE B EEN I N VEN T ED AL L P O S


S E SS S O M E MlE R I TH OW A N I NE XP EN S IVE S PIR O M E TE R
CA N B E M ADE AT H O MIET W O H O M E IMADE S P IR OM
E TE R S ILL U S T R AT ED

ea

W h en

r th

re w i n t he c o mm o n a i r an d
tu re
Wi sd o m of S o lo m o n

I w as b o n I d
i ch i of l i ke n a

u p on

t he

Most m en a n d w om en

ab o u t b re ath i ng

f ell

of

t o
da y

kn o w b ut l i ttle

T h ey b re ath e in a n a u tomat i c a n d

in di fferen t manner , j u st as th ey p er fo rm ma ny oth er


of

li f e s d u t i e s

T h ere i s a j o y, a n e xhi l a r at i o n i n b re athi ng unl ik e


a ny oth er of th e j o y s

of

l i fe

T o le a rn ho w to

b re ath e , i s to ge t th e b e st that th ere i s


ha ppy ma n

or

in

l i fe

w oma n a l w ay s b re ath e s n at ur ally

F ull , d eep b re aths a n d ha pp i ne ss a re c l os ely con


nect ed

T h e b l ood m u st b e pur i e d of

all

thos e

fo re i gn ele m en ts w h i ch dull a n d d e ad en th e bod y , i f


on e

e x pe cts to en j o y that d egree of h e a l th whi ch i s

e ss en t i a l to happ i ne ss
D eep b re ath i ng m e a n s that e v er y p a rt
.

i s b r o ught i n to act i v e
i n th e pr oc e ss

of

u se,

of

th e lung s

e v e r y a i r c e ll i s ass i st ing

c le a n s i ng th e b l ood of i m pur i t i e s
14 6

U SE

TH E

OF

L UNG

TE S TER S

S hall o w b re athi ng m e a n s that o nly th e upper p ar t


th e lun gs

is

b e in g act i v ely u s e d

i n di ff eren t ly
f or

onl y ha l f li v e

th ey o nl y l i v e

in

of

T hos e w ho b re ath e

T h e y cann ot w holl y l i v e ,

pr o p or t i o n to th e a i r c ells

lungs that a re b e i ng u s e d b y th e m
V ari ou s

of

of

th e

d e vi c e s hav e b een in v ent e d f or th e p ur p os e

m e as ur in g lung ca p ac i ty , a n d fo r d e v el o p i ng th e

st rengt h of th e o rg a n s

Abo ut th e

onl v

adva n ta ge

that th ey p oss e ss i n commo n i s ,that o ne b e com e s mo re


i n t ere st e d i n
of

App a r atus

addi ng to th e

cap aci t v o f

th e

l i m gs

any ki n d s er v e s b u t li tt le purp os e

be

y o n d en abl in g y o u t o t e st y our actu al i m pr ov e m en t


da y b y da y

ab n o rma l lun g c ap ac i ty do e s n ot p o ss e ss a n y

An

adva nta ge s

I n fact ,

you

ca n ov er e x er c i s e th e
-

lun g s , j ust as you can ov er e x er c i s e th e mus cle s of th e


-

a rms

I kne w a n athle t e o n

on e

s u ch e xtr ao r di n a ry en d e avo r s
h e s er i o u sl y st re tch e d

lun g s

Y e ar s

or

of

occas i o n , w h o mad e
t hi s cha r act er that

str ai ne d th e t i ss ue

of

th e

a g o , w h en I r st b e cam e i n t ere st e d i n

th e s t ud y of b re athi ng, I pr act i s e d th e e x er c i s e s

in

s u c h a n en t h u s i as ti c ma nn er that I s li ghtl y i n j ure d


th e lun g tis s ue s , tho ugh a n en t i r e avo i dan c e

of

e x er c i s e s fo r a ti m e en ab le d m e t o com ple t el y
cov er

th e
re

It s h oul d b e rem e mb ere d that th ere

is

v e ry li tt le

14 8

BU I L DI N G O F

danger

of

P OW E R

V I TAL

re s ul ts of t hi s n at ur e

O ne m us t i n d ee d

b e ab n o rma lly en th u s i ast i c to th u s ha rm hi ms el f

T h e b e st t im e to ta k e b re at hi ng e x er c i s e s

w a l k ing in th e o pen a ir
r all y i n du c e s

is

hil e

T h e act i v e e x er c i s e n at u

c erta in amo un t of full , d eep b re athi ng

di f c ul t to

a n d i t i s th en m u ch le ss

n at ur a l b re ath

dr a w i n a co p i o u s

r st

T ho ugh th e

d e v i c e h ere in pre s ent e d ca n b e

u s e d fo r b re athin g e x er c i s e s , i t shoul d al w ay s b e
u se d o ut

of

doo r s , o r el s e i n a v ery tho r oughl y v en t i

l at e d r oom

It accom pl i sh e s i ts

in t en d e d

purp os e

w h en i t i n du c e s y o u to pr act i c e d eep b re ath i ng , a n d i s


u s e d s im ply

as

a m e an s

m en t f r om t im e

to

t im e

of

m e asu r in g y o ur i m pr ov e

T h e fo ll o wing a r t i c le s a re requi re d to mak e th e


r st

d e vi c e

i ll u st r at e d

If y our lung cap ac i t y i s

l a rge , s e c ure t w o bott le s of

g all on s

in

s iz e

on e

and

on e-

hal f o r t w o

If y o ur 11m g cap ac i t y i s v ery mod

c r at e , a ga ll o n bott le wi ll do

A p i e c e of rubb e r

tub ing, ve f ee t i n leng th , wi th a n o peni ng of abo u t


on e-

qu a r t er

of

a n in ch

e i ght een i n ch e s

or

tw o

A l a rge rubb er tub e , abo u t


f ee t i n length , cap ab le

st re tchi ng ov er t h e ne ck s

of

th e bott le s

A sl ip

of

of

w h i t e c l oth o r s urge o n s adh e s i v e pl ast er fo r p ast in g


on

of

th e o u ts i d e

of

m e as ure m en t

th e upper bottle

to

pr ovi d e a m e a n s

ILLU STR AT ION

for

use.

No

As

one

of

t he l

150

ung t st r s ppear s w h
e

en

ead y

T HE U S E O F LU N G T E S T E R S
som e thi n g lik e th e illu st r at i o n

w at er un til

1 51

A ft er p o ur ing i n
i t has re ach e d th e ful l s w ell of th e upper
.

bott le , you a re re ady to ma rk do w n th e m eaSIu em en t

i n c ub i c in ch e s

B e s ur e that th e w at er re ach e s th e

bottom of th e sl i p

p ast e d

on

of

c l oth

or

p ap er w hi ch

th e bott le fo r ma rk i ng

you

hav e

If y o u hav e a n y w a y of w e i gh i ng t h e w at er , i t i s
an

e as y matt er t o asc er ta i n th e numb er

co n ta ine d

numb er

of

in

p o un ds

th e bottle a n d th en pl ac i ng th e tota l

c ub i c i n ch e s up at th e t o p ; aft er w hi ch ,

y o u ca n di vi d e i t

as

oft en as y o u ple as e

m e tho d ca n n ot b e u s e d put do w n y o ur

l o ws :

of

A qu a r t

P o ur a qu a rt

of

of

w at e r c onta in s

B ut i f th i s

gure s

as fo l

c ub i c i n ch e s

w at er i n th e b o ttle a n d ma rk dow n

o n y ou r m e as ur e at th e p o i n t w hi ch th e w at er re ach e s

P ut

in

a n oth e r

a n oth er qu a r t a n d ma rk

qu a r t ,ma rki ng

a n d co n t i nue on i n thi s ma nner

O f co ur s e , e ach qu a r t ca n b e d i v i d e d i n to hal v e s a n d
qu a r t er s a n d t en ths , i f d e s ir e d , that y o u ma y ge t th e
e xact numb er

of

c ub i c i n ch e s y o u a re ab le to

bl ew

A ft er havi ng com ple t e d y o ur m e as ure m en t data ,


re mov e fr om th e bott le th e e xact amo un t
p o ure d

i n f or

m e as uri ng p u rp os e s

th e lung s , a n d wi th
you

on e

of

w at er

N o w ful ly

ll

b re ath b l o w s l o wly all that

can in to th e small t ub i ng

T h e w at er wi l l b e

gr ad u a lly fo r c e d up w a r d in to th e upper bottle

an d

BUI LDING O F

152

th e numb er

c ub i c in ch e s n ot e d o n th e m e as ure wi ll

Of

g i v e y o u th e amo un t
y o ur lun g s

P OWE R

V ITA L

o f a ir

that

you

ca n e xpel f r om

I n o r d er t o s e c ur e a per f e ct S p i r om e t er, a ll y o u

nee d i s to in v en t som e m e thod that will en able y o u t o


m e asure th e quan t i t y O f a i r that y o u e x pel

I n m ak

ing th e s e co n d d e vi c e h ere il lu st r at e d , pr ovi d e


s el f wi th
ga ll on

i n di

o ur

l a rge

ti n

ca n s that will ho l d f r om a

a n d a h al f to

two

g all o n s

tw o

O ne shoul d b e le ss

am e t er tha n th e oth er , an d th e n a rr o w ca n shou l d

s nugly wi thi n th e oth er

b e Open at

on e

The

n arr O
w

ca n sho ul d

en d a n d c l os e d at th e oth er

At th e

c l os e d en d shoul d b e a l i ttl e Open in g wi th a thi n s p o ut


as

sho w n i n il lu st r at i o n

T h e s e ca n s o r

b u ck e ts ca n som e ti m e s b e bo ught at a ha r d wa re sto re ,


b u t a n y t in smi th wi ll mak e th e m fo r a v ery small
O f mo ney

su

If y our l un g cap ac i t y i s l arge , th e ca n s sho ul d b e


mad e to ho l d f r om a g al l o n a n d a ha l f to t w o ga l l o ns
of

If sma ll , ca n s
ci en t l y l a rge

a g all o n
O

t ach ed

TO

t hree f ee t

su f

sho w s th e t w o ca n s ne c e ssa r y

to mak e th e app a r atu s


th e le ss er

a l i tt le mo re wi ll b e

Ill u st r at i o n N

Of

or

di

T h e ca n

on

th e r i ght

am e t er a n d sho w s th e small S p o u t

com ple t e y o ur d e vi c e , pur chas e


of

two

small rubb er t ub i ng th at wi ll

is
at

or
t

BUI L D I NG O F VI T AL P O W E R

1 54

t i ght ly ov er th e s p o ut

N ow l l the

of th e

can

larg er di am e t er abo u t thr ee qu ar t er s full

P l ac e th e ca n wi th th e s p o u t to w hi ch th e
t ub ing i s attach e d , i ns i d e of th e l a rger ca n
th en hav e
5, w hi ch

d e v i c e s u ch as a ppe a r s

in

of

th e ca n

u bb er

Y o u will

ill u st r at i o n N o

sho w s th e lung t e st er re ady fo r

rubb er t ub e co ile d o n t op

w at er

of

u se ,

wi th a

Y o u wi ll n ot i c e ,

ho w e v er , that thi s 11m g t e st er in il lu st r at i o n

pr ovi d e d wi th a m e as uri ng

hav e n o

ul e

If

y ou

o.

5 is

m e thod of m e as ur i ng s u ch as i s d e sc r i b e d in th e fo re

g o ing, y o u ca n pr ovi d e y o ur Sp i r om e t er wi th a m e as
uri n g d e vi c e i n th e fo ll o wi n g ma nner :

P r oc ur e som e s ur ge o n s a dh e s i v e ta pe ,

som e

or

'

t hi ckly w ov en w hi t e cl oth o n whi ch y o u can u s e a p en


N ow
of

p ast e thi s c l oth

ca r dboa r d

of

or

ta pe a r o un d a n a rr o w p i e c e

ne a rly th e en t ir e len gt h

ca n , s u ch as i s h ere sho wn

in

of

th e ta ller

th e illu str at i o n N o

o.

T hi s c l oth sho ul d b e s li ght ly l o nger tha n th e small er


p i e c e of ca r dboa r d a r o un d w hi ch i t
free en d
or

of

th i s c l oth sho ul d

be

is

p ast e d

The

fast ene d wi th glue ,

in som e oth er w a y t i ght ly s e c ur e d to th e

ca n wi th th e s p o u t , as i s sho wn

in

t op

of th e

th e illu st r at i o n

Y o u a re t hu s p r ovi d e d wi th a m e as ur i n g r ul e whi ch

wi ll r i s e a n d fall wi th th e can attach e d to th e tub e , as


th e

ai r

is

b l o wn in o r e sca pe s f r om th e can

N ow , i f

y o u hav e no m e thod of m e as ur in g th e num

T E S T ER S

TH E U S E OF L U NG

b er

o f c ub i c i nch e s con tai ne d

in

1 55

th e i nner ca n, y o u

ca n a rr a nge y our m e asur ing rul e in th e foll ow i n g


mann er : P l ac e th e tal ler ca n

in

whi ch th e n o zzle o r

Sp o u t i s fast e ne d up s i d e do wn o n a tab le
to le t th e

no zzle

e xt en d ov er th e e d ge

sto p i t up a n d p o ur

in

w at er

of

B e ca re ful
th e tab le ,

th e

to

d ep th of abo u t hal f
a n in ch

S e c ur e a

qu a rt m e as ure that
is
r

abso lut ely acc u

at e

ow

pl ac e a
of

l ong s l i p

st i ff

p a per o n th e i n s i d e
of

th e ca n co ntai n

in g th e w at er,

ex

t en di n g f r om

th e

b ottom t o
J u st
of

th e
th e

at

t op

S h o w i n g th e d ev i ce
i n u s e Upp e r c a n h as b ee n b l o w n u p t o
to p l i m i t

I LL U S TR A TI ON N o 6
.

th e w at er mak e a ma rk o n thi s p a per wi th a le ad

pe nc il
th e

can .

e xt c are f ull y p o ur a qu a r t

of

T h en , wi th l e ad pen c il , ma r k o n th e p a pe r

th e e xact p o i n t w h ere th e w at er com e s

i ng

p oti r ed

in a f ull qu art

e to pl ac e at th i s li n e th e

ft er hav

T h ere a re , as sa i d ,

c ub i c in ch e s i n a qu ar t of w at er
abl

w at er i nto

gure s

Y o u wil l th u s be

P ut

i n an

B U I L DI N G O F VI T AL PO W E R

156

ot her qu a r t a n d ma rk do wn t wi c e

equ a lli ng

add st ill a n oth er a n d ma rk i t thr ee t im e s


C o n t inue un t i l y o ur ca n i s

e qu a ll i ng
v ery ne a rly f ul l

N e xt tak e ou t y our p a per a n d t r an sf er thi s data


t o y o ru m e as uri n g rule F or i nsta n c e , t u rn th e
p aper up s i d e do wn , pl ac in g th e r st ma rk y o u hav e
mad e at th e to p of th e l a rger ca n w h ere w e hav e zer o
i n i llu st r at i o n N o 5 Y our ne x t l i ne w o ul d r e cor d
57 6
N ow , i f y o u w i ll p i ck up th e rubb er t ub e a n d
b l o w i nt o th e ca n un t i l i t so r a i s e s t hat th e li n e r e
co r di ng
has re ach e d th e t op of th e l o w er can
c ub i c inch e s of ai r i nt o
you will th en hav e b l o w n
th e d e v i c e
N ow you ca n tak e y o ur r ul e a n d s ubd i vi d e th e
s p ac e s o r i gi nal ly ma rk e d off as oft en as y o u choos e
B e t w een e ach l in e you ca n mak e f r om fo ur t o t e n
di vi s i on s i f y o u d e s i re T h i s i s e s pe c i al ly ne c e ssary
as y o u re ach th e l a rger n t un b er s, in o r d er to acc ur at e
1y i n di cat e th e amo un t o f a i r e xha le d
'

B U I L DI NG OF

1 58

VI T AL PO W E R

co rre ct st an di n g p os i t i o n , wi th chi n w ell up a n d th e


h e st g i v en e v ery O pp o r t uni ty to ex p a n d , a n d b re ath e

d eeply a n d regul a rly fo r at le ast three f ull mi n u t e s


Do

n ot

e x er c i s e
is

it

s li ght thi s w a y
Do

of

b eg inni n g

y o ur musc ul a r

ge t a ny n ot i o n i n to y o ur h e ad that

n ot

unn e c e ssa ry

I t i s hig hl y

n ecessa r y

D eep

b re ath i ng as a prel i mi na ry , w o n d er full y in c re as e s th e


value of th e ti m e d e vot e d t o m u sc ul a r w o rk

p a y h ee d
th r o ugh

to

y o ur w o r k , i n o r d er that

all of

the mov e m en ts

you

all

may g o

t o k eep

on

th e t i m e that th e m usc le s a re

b e i n g b r o ug ht i nto p l a y
As

Al so

wi th vi m , acc ur ac y a n d

pre c i si o n , but at th e sam e t i m e re m emb er


br eat hi ng d eep ly

O f t e n as y o u sto p th e m u sc ul ar w o rk , re m emb er

t o co nt in ue th e d eep

b re athin g

Y o ur fat i gue will

di sappe ar th e mo re qui ckl y i f you d o t hi s An d al


w a y s b e ar i n min d that th e act i v e e m pl oym en t of th e
.

m us c le s c re at e s
bl ood

d e ma n d f or mo re o xygen

in

th e

T h en too , a n inc re as e i n th e re sp ir at i o n s s uppli e s


th e bl ood wi th mo re oxygen to co n s um e th e us e d

up

c ell s ; qui ck ene d act i o n of th e h e a r t h ur r i e s th e b l ood


On

i t s bui ldi n g

Al so

u p of

t i ss ue mi ss i o n thr o ugh th e b ody

th e li vi n g a n d h e al th y c ell s ab so rb m u ch oxy gen

fr om th e

bl oo d

a n d thr i v e

on

it

'

A s has b ee n

repe at e dl y sa i d ,

i t i s i m p o rt ant t o

C O MBI NE D E X E R C I S E S

sta n d at a n O p en wi n do w

or ou t
of

1 59

doo r s a n d b egi n

a n d ni sh y o ur e x er c i s e s wi th th e d eepe st a n d fulle st
b re athin g that y o u p oss i b ly

can .

If th e mov e m en ts

hav e b een at all energe t i c , th ere i s a n ab un da n c e of


t i ss ue i n th e bod y that nee d s b u il di n g up or re moval ,
-

a n d th e gre at i nr u sh of oxygen ca rr i e s

w or k s wi ftly

If

you

thi s vi tal

a re i n a per s p ir at i o n a n d

in

to bath e , i t i s a n e x c ell en t i d e a to b re ath e d eeply

t en d

a n d co o l off som e w hat

wi th th e w at er

of

becom e

ever

b e fo re

y o u com e in co n tact

A n al w o r d
N

on

ca ut i o n un d er th i s h e ad :

so a bsor be d

i n yo ur muscu l a r

w or k

forg et to d o i t t o t he const ant accomp ani


ment of fu ll r eg ul ar d eep br ea t hi ng !
S e v er al e xer c i s e s a re i n c lu d e d i n th i s chap t er that
t hat you

will

be

found val u ab le i f comb i ne d wi th full d eep

b re athi n g ,

w h en

so

tho ugh e v ery e xer c i s e

comb in e d

is

most

b ene ci a l

16 0

B UI L DI N G

0F

VI T AL PO W E R

B ring

forw ard

as

you

shoul ers

ca n, as show n

in the i ll us

A fter bringing them as far for


w ar d a s possible, m a ke tw o or three at
tempts to force them still further forw ar d
Inhale d eeply and fully at frequent i nter
vals w hi le taking thi s exer cise
Alw a ys
continu e u ntil the m uscles ti re
T hi s is
for the pectora li s or brea st muscles, and to
a ssi st i n expanding chest
t rati on

16

BUI L DI N G O F VI TAL PO W E R

B ring the s ho uld ers as far


ba ck as you p ossibly ca n, a s s ho w n in il
Ma k e tw o or three attempts to
lu s tra tio n
bri ng them still further back Inha le d e ep ly
and fully at frequent in ter va ls w hi le t a ki ng
A lw a y s co ntin ue the ex er
thi s exercis e
cis e u ntil the mu s cles tire
In co rrectin g ro un d sho uld ers es pecial
a ttentio n s ho uld be g iv en to d ev elo pin g the
mu s cles of the ba ck betw een the s ho ulders ,
un sightly de
a n d i f bo ther ed w ith thi s
formity this ex ercise sho uld be ta ken at
least tw o or thre e times p er day, each time
thoro ughly tirin g the mus cles

E xercise 2

B rin g the s ho uld ers far for


E xercise 3
w ard , a s sho w n in E x erci s e 1, and then far
ba ck as you can, as show n in illu stratio n
.

16 4

BUI L DI N G O F VI TAL PO W E R

of you
Bri ng ha nd s
N ow form s eco nd
o n lev el with s to ma ch
fing er of ea ch han d like a hook T hen,
hoo king On e fing er into the other, brin g
ha nd s upw ar d s lo w ly to po s itio n i llustrated
opp osi te pho tograph, all the time en
d eavor i ng to loos en fing ers by pullin g
Fro m this p osition
o utw a r d vig or o usly
t ry to g et ha n d s as far ba ck of hea d as
p ossible, still contin uin g efforts to loos en
.

Inhale a full, d eep breath as the arms go


ba ck , exha le a s they come fo rw ard R epeat
the s ame ex er cis e w ith ea ch fi nger of the
han d s
T his will a ssist in expa ndin g the
chest and e na ble you to secure a g rip
like steel
.

C H A P T E R X VI I

I A I

SU N A N D AI R B A TE S V T L Z E BODY

A T H A ND I TS VA L U E S KI N A BRE A T H I N G
O R GA N D E M A N D S A IR S A M E A s L U N G S A L S O I M P O R
TA N T E L I M I N A TI N G OR GA N BRE A T H ES OU T I M P U R L
TIE s E XH I L A RA TI N G E F F E C T O F B A T H A G U AR A N T EE
A G A I S T C OL D S A N D CO U G H S

TH E

A IR

D i d y o u e v er tak e a n a i r

T h ere

ar e

or sun

b ath ?

ma ny pe o ple w ho hav e d e vot e d m u ch

t i m e to th e i r p h y s i ca l t r a in in g, a n d w ho a re ye t
st r a nger s to th i s lux ury
a i r bath

An

is

a to ni c b ey o n d th e con c ep t i o n

thos e w ho hav e n ot in d ul ge d in

d ur at i o n

B y a n a ir b ath

on e .

on e o f

I do n t m e a n a n acc i d enta l

of

a f e w mom ents

I m e a n a g ood , l o ng, d el i b er at e b ath

tak en un d er th e most favo r ab le co n di t i o n s

of air

Yo u

ar e

a w a re , n o w , w h y th e i n t ern a l t i ss ue s nee d th e l i f e

g i vi n g o xygen

of

th e a i r , but hav e

that th e ski n nee d s i t a l so 2

T he

you

e v er tho ught

s ki n r eq ui r es a i r

j u st a s mu ch as t he lu ng s d o N or ca n th e body as a
w ho le , d e v el op i ts f ulle st amo un t of vi ta l i t y un til you
.

ac qui re th e hab i t
a ir

Of

g i v i ng th e sk in i ts ab lut i o n s

regul a rly, f reely a n d un gru d g ingly

D o ub t le ss th ere a re m any
1 66

of

of

m y re ad er s w ho will

AN D

SU N

w o n d er j u st
bath

how

A IR B AT H S

167

th e sk i n sho ul d b e g i v en

T h e di re ct i o n s a re s im ple en o ugh

F ir st

air

an

a ll , s ele ct a s p ot wh ere th ere i s sur e to b e a

of

g ood s upply of th e pur e st a i r obta i n ab le


tak e th e bath

in

doo r s hav e th e w i n dow s

O f co ur s e , in th e co l d e st w e ath er

you

If y o u

i d e o pe n

m u st u s e y o ur

j u d gm en t as to j u st ho w fa r to o p en th e wi n do w s

If

y o u can b e comfo rtab le w h il e t ak i ng a n a i r bath wi th


th e

i do w s wi d e o pen at zer o

w n

te m ue r atur e, so

mo re wil l y o ru h e al th b e b ene t e d

m u ch

'

f eve r y ar t i cl e of cl ot hi ng: D o n t re ta i n
th e sma ll e st ki n d of a g a r m en t , f or i f yo u d o,you a re
Tal

e o

ge tt ing b u t a p a r t i a l a i r bath
b u t p a r t i a l b enets

P a r t i a l ai r b aths g i v e

If th e t em per at ur e i s mil d en o ugh , a n d y o u do n t

ca re to tak e som e act i v e e x er c i s e , si t do w n


If th ere

is

a ny task abo u t th e r oom that

l ik e to per fo r m , do i t
a re att en din g

to

T h e b ath w il l

oth er th in g s

go

a nd

you

on

re ad

w o ul d

w h ile y ou

T w o en th u s i ast i c

f r i en ds can e v en pl a y ca r ds , ch e ck er s , ch e ss , or som e
s im i l a r g am e , a n d a ll th e whi le th e body i s b enet i n g
gr e at ly a n d gr a n dl y by th e b ath
.

O ne

of

th e b e st t i m e s fo r taki ng th e

w hi l e g o in g thr o ugh fo r ms

of

whi l e re st i ng b e t w een t h e m
be

ai r

bath

is

m u sc ul a r e x er c i s e , a nd

T h u s th e a i r b ath can

comb ine d w i th m us cul a r w o r k a n d d eep b re athi n g

B UI L DI N G

1 68

The
ou t

O F V I T AL PO W E R
,

to rp o r engen d ere d b y s leep i s di ss i p at e d wi th

sho ck , e v ery o rg a n i s a r o u s e d a n d prep a re d

f or

i ts

w o r k i f th e a i r bat h i s tak en i nmi edi at el y aft er r i s i ng


It
w

a va lu ab le m e a n s

is

of

ha r d en i ng

i tho u t th e le ast da nger to

the

co n st i t u t i o n

in di v i du a l

to th e pr o per len gt h of a n

As

t he

a ir

bath , ha l f a n

ho ur i s a v ery mod er at e d ur at i o n , unl e ss th e a ir tha t


com e s i n to th e r oom b e un u s u ally c r i sp a n d k een

bath of th i s cha r act er ca n n ot l ast too l o ng ;y o u will

be

r i chly rep a i d i f th ey a re co n s i d er ab ly e xt en d e d

A nd

do n ot s ee k to l im i t th e numb er

T ak e o ne as Oft en as
da y wi ll

you

Of

ca n ; t w o

s u ch baths

or

th ree e v ery

'

do

you

no

ha r m

In

a d d i t i on

to

th e bath i n

th e mo rn in g , i t i s a r st c l ass pl a n to ac qu i re th e hab i t
of taki ng o ne w h ene v er
abo u t th e r oom
Ai r

baths

you

a re re adin g , o r movi ng

ou t - of

doo r s , e i th er i n th e da y

or

at

n i ght , soo n b e com e a p os i t i v e l uxury i f y o u ha ppe n


to b e

so

s i t u at e d that you ca n i n d ulge i n th e m

of m y re ad er s

w ho

a re cam p i ng i n l o nely s p ots , or

w ho a re li vi ng o n fa rms w h ere i t i s p oss i b le


abo u t
of

T h e g ood that th e
be

i n at in g

to

r oam

i tho u t c l oth i ng, ca n e xper i en c e a ne w so ur c e

d el i ght a n d i n c re as e d h e al th

mu st

T hos e

ai r

b ath

do e s

re m e mb ere d that th e s k i n
o rg an s

of

th e

b od y fo r at
,

is

is

t w o fo l d

on e of

all

It

th e el i m

t im e s va p o r i s

BUI L DI NG OF VI T AL PO W E R

17 0

that a c ur e fo r ner vo u sne ss i s s e c ure d i n a v ery S ho r t


t i m e b y th e ir ado p t i o n

B u t l i tt le att en t i o n has b een p a i d , h ere tofo re , to


th e imm en s e va lue

w h en comi n g in to

of

th e act i o n

di re ct

of

th e s un s

co n tact wi th th e body

ay s

Put

a pl an t i n th e da r k , o r smoth er i t wi th som e cov eri n g


so

that th e

gi n

sun

ca nn ot re ach i t , a n d i t

to wi th er a n d di e

An d

wi

ll at o n c e

he

ye t , w e hum a n b e ing s

s w ath e o ur s el v e s in c l oth e s thr o ugh whi ch th e sun ca n

ne v er re ach

our

bodi e s

T h e w o n d er of i t i s that w e

ca n d e v el o p in to m en a n d w om en un d er s u ch a r t i c i al
con d i t i o n s

T h e av er a ge bo y o r g i rl w ho gr o w s up

th e c i ty gener a lly h as a p a le , w ax en appe a r an c e

in

T he

i tal p o w er, th e vi m an d act i o n that cha r act er i ze s th e

amb i t i o u s co un t ry bo y w ho , t hr o ugh sh eer v i r il i t y ,

pu sh e s h i s w a y up w a r d , i s w a nt in g i n ma ny Of th e
c i t y c hi l d ren

T o a gre at e xt en t th e to wn bo y s

con

di t i o n i s d ue t o a l ack of st rengt h im p a rt i ng s un shi n e


-

T h e value of th e s un s r a y s as a c ur at i v e a gen t i n
ner vo u s t r o ub le s i s b e comin g re co gn i ze d
a n d mo re

by

n ow

more

le adi ng m e di cal a u tho r i t i e s th r o ugho u t

e v ery l a rge hos pi tal an d sani


t ar i um has i n sta lle d commod i o u s qu a r t er s w h ere p a

th e coun t ry
t i ent s ma y

Of th e da y
A

su n

Al m ost

tak e th i s h e a l i ng b ath dur in g c erta in ho ur s

bath ca n b e tak en i n

the

sam e ma nner

as

that

SUN

AN D

advi s e d fo r a n a i r bath
of

17 1

A IR B A T H S
In

fact , th e gre at e st amo un t

g ood i s d er i v e d w h en th e

tw o

l i f e g i vi ng baths
-

a re tak en at o ne a n d th e sam e t i m e

A s un bath ,

ho w e v er, S houl d n ot l ast mo re tha n ft een mi n

ut e s in th e b egi nni n g

T h e ski n i s a p t to b e com e

b ur ne d , cau sin g a co n s i d er ab le amo un t

A cc u stom y o ur s el f gr adu ally


rays
ai r

of

th e

b aths ,

sun

to

of

di scomfo rt

th e e ffe cts

a n d , wi th th e add e d hab i t

y o u will soo n b e th e p oss e sso r

of
of

of

th e

tak in g
a w ell

tann e d , h e al th y l ook i ng sk i n , st r ong en o ug h to en d ur e


a ny cha nge

or

co n di t i o n

of

w e ath er

C H A P T E R X VIII

TH E DEPU R A TI N G A N D B L OOD PU R I FYI N G OR GAN S.


I

M P O RTA N C E O F TH E S KI N , KI D N EYS , L O W ER B O W E L A N D
L U N G S T H E
PA R T T H E Y P L A Y IN C A RRYI N G O FF
W A S T E P RO D U C T S P U RE B L OO D D E P E N D S U P O N P ER
F E CT W O R KI N G O F T H E F U N C TI O N A L P R O C ESSES
-

It i s a c ur i o u s b u t ne c e ssa ry pr ovi s i o n of N at ur e ,
that th e b l ood , b e s i d e s ca rry ing th e di ge st e d n o ur i sh
m en t a n d th e l i f e g i v i ng o xygen to all p o r t i o n s of th e
-

body , a l so remov e s a ll

ne ts f r om th e sy st e m
our

of

th e w ast e , p o i so n o u s pr od

An d f r om th e v ery n at ure

of

p h y s i ca l o rg a n i z at i o n , th e b l ood i s th e o n l y a gen t

that ca n b e e m pl o ye d

in

thi s d u al ca p ac i t y

It has b een e xpl a i ne d in C ha p t er IV ho w th e b l ood


.

i s re v i ta l i ze d

b y th e add i t i o n

of

d i ge st e d n o ur i shm en t

i n oth er w o r ds , ho w th e b l ood i s mad e ov er a g a in

It m u st b e un d er stood , of co ur s e , that e ach of th e

N ow,
im pure b l ood i s b r o ught i n to th e k i dn ey s thr o ugh a
cha nnel kn o wn a s th e ren a l a r t ery T h i s a rt ery sub
d i vi d e s a n d th e s u bdi v i s i o n i s ca rr i e d on a n d on ,
un t i l e v ery p o rt i o n of th e k i dn ey s i s s uppl i e d wi th
a r t er i al bl ood F r om th e b r an ch e s of th e a r t er i e s
th e bl ood p ass e s into c ap i l l a r i e s ,w h i ch ar e th e m i nu t e
o rg a n s has a c i r c ul ato ry s y st e m of i ts

17 2

ow n

BUI L DI N G O F VI TAL PO W E R

1 74

k i dney s , a n d th e l att er o rga n s , w h en ov er w o rk e d , b e


com e w e ak ene d a n d

T h e sk i n

di

h as t hree

s e as e d

pur p os e s

It pr ot e cts th e

cat e t i ss ue s of th e o u t er s ur fac e s o f

the

d eli

bod y

it

a n o rga n of s en s e ( to u ch ) a n d i t e x c re t e s
mo i s ture It i s wi th thi s l ast of i ts f un ct i o n s that w e
acts

as

hav e n o w t o do

T h ere a re , in re a l i t y, t w o sk in s , th e inn er , o r t rue


-

skin , a n d th e o ut er sk in , o r ep i d erm i s
sk i n i s

hi

T h e t rue

ghly s en s i t i v e a n d i s r i chl y s upp l i e d wi th


,

b l ood v e ss el s a n d wi th ner v e s , i s hi ghl y act i v e at


t i m es, an d
.

th e b l oo d

requi r e s inc e ssa n t rep air

i ts t i ss ue s b y

In i t th ere a re t w o ki n ds of gl a n ds , t h e

s w e at gl a n ds a n d th e s e bac e o u s
ceou s

of

all

gl a n ds that th e hai r

h as

in

It i s

i ts o r i g in

th e s e ba

C l os ely in to u ch wi th th e b l ood v e ss el s e v erywh ere

i n th e t rue S kin , a re th e s w e at gl a n ds

F r om th e s e

th e s ur plu s mo i st ur e a n d i ts di ssol v e d im pur i t i e s

l t ere d a n d abso rb e d

As

th ey

l l

ar e

wi th thi s w ast e

mo i st ur e and i ts di sso l v e d co n t en ts , th ey e m p t y th e m

s el v e s up o n th e o u t er sur fac e

of

th e ep i d ermi s

U n d er o r di n a ry c i r cum sta n c e s thi s mo i stur e i s n ot


v i s i b le , a n d i s th en calle d in s en s i b le per s p ir at i o n

B u t w h en , o n accou n t of Im u su al m u sc ul a r e x er t i o n
o r i n c re as e of e xt ern al o r in t ern al h e at th e s w e at
g l a n ds

a re v ery act i v ely w o rk e d , th e p er s p ir at i on

P U R I F YI N

e xu d e s

in

v i s i b le dr o p s

G O R G AN S

17 5

I n e i t h er cas e th e

r sp i r a
e
p

t i o n i s e va p o r at e d a n d re mov e d b y th e a i r , a n d th u s ,
th e d epur at in g w o rk that th e ki dn ey s di d n ot do , i s

per fo rm e d b y th e skin

It i s c le a r , th en , w hv e xer c i s e a n d d eep b re ath i ng,


b y hast en i ng th e

ow

of

th e b l ood a n d s en di n g mo re

o xygen th r o ug h th e b od y to ass i st i n th e re mova l of

w ast e matt er , a i d i n ge tt i ng r i d of im pur i t i e s thr o ugh


th e ur in e a n d th e s w e at

AS has been e xpl a i ne d i n C ha p t er IV a gre at d e al


.

of

th e w ast e matt er

l un g s

of

th e body i s e x ha le d fr om th e

e v ery t i m e that a n e xp i r at i o n tak e s pl ac e

B u t w hat of th e w ast e matt er le ft aft er th e food


has b een di ge st e d , a n d w hat
b ut n ot di ge st e d ?
th e co ur s e

of

th e foo d s w all o w e d

I n C ha p t er I V w e hav e fol l o w e d
.

th e food t hr o ugh th e stomach a n d th e

sma ll in t e st ine
of

of

B y th e t i m e that th e food i s

ou t

th e small in t e st i ne th e n o ur i shm en t h as b een pre tt y

tho r o ughl y e xt r act e d f r om i t

F r om th e small i nt e s

t i n e t he food re s i d ue i s p ass e d i nto t he l a rge in t e st ine ,


or

co l o n , oft en kn o wn

as

th e l o w er bo w el

T hi s

ih

t e st ine i s di vi d e d , fo r co n v eni en c e o f d e sc r i p t i o n , i nto


th ree p a r ts , th e asc en di ng , th e t r a n sv er s e a n d th e d e
sc en di n g co l o n
li k e
c

T h e sha pe of th e co l o n i s som e th ing

that Of a ho r s e sho e , wi th th e a r ch , or t r a n sv er s e

ol o n upper most

Al l

th e w a y a l o ng th e co l o n th e

BUI L DI N G O F VI TAL PO W E R

17 6

food re s i d ue i s fo r c e d o r p ass e d on , by

t he

co nt i nue d

co n t r act i o n s of th e in vo l un t a ry m u sc le s of th e i n t e s
t i ne

W h e th er

tak e s pl ac e

in

or

n o a small amo un t

th e co l o n i s a que st i o n that

g i sts hav e n ot ye t d e c i d e d
th e for m

of

of

fae c e s , p ass e s

di ge s t i o n
p hysi ol o

B ut th e food re s i d ue , in
on

un t il , f r om th e l o w er

en d of th e d e sc en di n g co l o n , i t i s e xp elle d thr o ugh


th e re ct um
As i n
in

a i ds
co l o n
i na l

th e cas e

of

th e ki dn ey s a n d th e sk in e x er c i s e

th e e xp ul s i o n of w ast e matt er thr o ugh th e


B u t e x er c i s e s that st r o ngly affect th e abdom

regi o n , b u il d up th e st rength Of th e

i n vol i m t ar y

m u sc le s of th e co l o n , an d th u s a i d i n th e e xpul s i o n of

w ast e b y thi s cha nnel


It i s to b e bo rne

in

shown , th e e xpul s i o n

m ind , a l w a y s , that , as has b een


Of

w ast e matt er s thr o ug h th e

d epur at i n g o rg an s i s i d en t i ca l
of

th e b l ood

i th th e pur i cat i o n

F o r t hi s re aso n , th e li v er , havin g a

c ir c ul ato ry s y st e m

of

i ts

ow n ,

i s , o uts i d e of i ts oth er

i m p o r ta n t d ut i e s , a d epur at ing o rga n


r a nk

Of

n o m ea n

It i s a t rui sm that i t w o ul d b e u tt er fo lly to con


s i d er vi ta l p o w er a p a r t f r om th e p oss e ss i o n of a hi gh
stat e of f un ct i o n a l v i g o r

T h e v a lue

of

ov ere st i mat e d

t he l att er

t o h uma n l i f e ca nn ot b e

E xt ern a l m u sc ul a r st rengt h a n d

BUI L DI N G O F VI TAL PO W E R

17 8

o r gans

ar e

s t r o ng

to

a s i m i l a r d egree

T hi s ho w e v er

do e s n ot ne c e ssa r i ly fo ll o w i n e v ery cas e


w

I f you

ere to d e v el o p c ert a i n p a rt s of th e body a n d a ll o w

o t h er p a rts to b e com e w e ak f r om i n act i o n , i t w o ul d


n ot

fo ll o w that th e v i ta l o rg a n s w o ul d b e com e

st r o nger

P oo rly d e v el o p e d a n d w e ak e xt ern a l m u sc le s m ay ,
in som e i n sta n c e s , ca u s e som e amoun t of s u ff er i ng ,
b u t y o ur e xper i en c e s

in

th i s re spe ct w o ul d b e of small

i m p o r ta n c e com p are d to w hat y o u w o ul d hav e to

en

d ure i f th e v i ta l c en t er s w ere afi ct e d wi th s i m il a r

w e akn e ss
L et

u s di st in ct ly re m e mb er that e v ery pr oc e ss o f

th e body w h i ch t en ds to k eep y o u

in

a n o r ma l co n

di t i o n , w hi ch i s in c l i ne d to mak e y o ur sp ir i ts b u o y a n t
or

y o ur m i n d c le a r , d epen ds

mon i ou s w o r kin g

of

t he

en t i r el v

up o n th e ha r

i n t ern a l f un ct i o n al s y st e m ,

a n d t hi s cann ot b e obta ine d un t il e v ery o rg a n p os


s e ss e s n o r ma l st rengt h

F o r i n stan c e , le t u s tak e th e stomach , th e o rga n


w h i ch th e b l ood makin g pr oc e ss r st b egi n s
-

thou sa n ds

of

dom b e cau s e

in

auv

b i n na n b e in g s s u ff er da i ly ma rt yr
of

ch r o n i c w e akne ss of th e stomach

F amo u s p h y s i c i an s hav e re ma rk e d that ne a rly a ll


di s e as e b eg i n s i n th e stomach
N OW , g o in g

in to th i s pr oc e ss

of

b l ood makin g , w e
-

P U R I F YI N G O R G A N S
n d

that th e abso rb en t gl a n ds per fo r m im p o r ta n t

o fc e s
of

T h e s e gl a n ds a re f reely s uppl i e d to th e w all

th e stomach , a n d i n fact

ca n a l

to

th e ent ire a l im en ta ry

T h e y tak e up f r om th e food th e elem en ts of

n om i shm en t

stant w ast e

w hi ch th e body nee ds t o rep a i r i ts co n

of

I hav e n o int en t i o n

unn e c e ssa ry d e ta il

in

a st u d y

in

w o rryi ng m y re ad er with

re f eren c e to th e p h y s i o l o g i ca l

pr oc e ss e s co nne ct e d wi th
is

1 79

th e

makin g of b l ood

T hi s

i ts el f , a n d to thos e w ho m ay d e s i re a

fur th er fami li a r i t y wi th th e m , I w oul d adv i s e th e


r

e ad in g o f som e sta n da r d w o rk

on

p h y s i o l o gy

m erely m en t i o n th e s e f e w facts i n co nn e ct i o n wi th
b l oo d maki ng
-

in

o r d er

to

ass i st

in im pre ss in g

on

y ou

th e gre at i m p o rt a n c e of i n t ern a l f u n ct i o n al vi g o r

N o w , aft er th e l i qui d w h i ch i s l at er to be mad e in to


b l ood

is

tak en up b y th e absorb en t gl an ds , th e ne xt

i m p o r tan t o rga n w hi ch re c e i v e s i t i s th e h e a r t whi ch


w o rks

cont i nu all v

f r om b i r th un t i l d e ath

T he i m

p o rt a n c e of st rengt h a n d th e di sast r o u s re s ul ts of
w

e ak ne ss

f e st
of

in

An d

th i s o rg a n

il l th ere fo re b e mad e man i

th e h e a r t i s th e pr i m e facto r in th e S ch e m e

b l ood c i r c ul at i o n

T hi s v ery b r i e f d e sc r i p t i o n of th e pr oc e ss

of

b l ood

maki ng a n d c i r c ul at i o n sho ul d ass i st i n i n d i cat i


th e vast im p o rt a n c e of i n t ern a l f i m ct i on al st rengt h

ng
.

18 0

B UI L D I NG

O F VI TA L P OW E R
.

T h e stomach a n d a ll th e i m p o r ta n t o rg an s l ocated
in

th e v i ta l c en t er s m u st b e vi g o r o u s , m u st p oss e ss

n o rma l st rength , or s e v ere

su er i n g

will en s ue

F in e r i ch b l ood , f ree f r om im pur i t i e s , i s ne c e ssa ry


to th e st rength of e v ery o rg a n of th e bod y
th e bod y that whi ch foo d i s

to

th e stomach

It i s
It

to

f ur

ni sh e s thos e ele m en ts e ss en t i a l i n rep air in g w ast e , in


repl ac ing d e ad , w o rn o u t t i ss ue It a l so f ur ni sh e s th e
-

m e a n s b y w h i ch thi s w o rn

ou t

t i ss ue i s b r o ught

to

th e

E v ery mi n u t e c ell
that com p os e s y o ur b ody , i s mad e fr om bl ood C a n
a nythi n g mo re e m p h at i call y p r ov e th e ne c e ss i ty f or
ha vi n g y o ur b l oo d as p ur e as p oss ibl e ?
d epur at i ng o rg an s to b e e xpelle d

BUI L DI NG O F VI TAL PO W E R

18 2

ab le at a ll t i m e s

In th e co l d e st w e ath er

on e

sho ul d

we

a r b u t j u st en o ugh c l othi ng to i n s ur e th e p oss e ss i o n

of

a re aso n ab le d egree of a ni ma l h e at

T h i s do e s n ot

me a n that w e sho ul d b e qu i t e w a r m ; fa r f r om i t

W r i t e th e fol l o wi ng do wn as a g o l d en

r ul

e of h e al th :

Gol d i s b en eci al, p r ovi d ed t hat i ts u se i s

r i ed

e xt r e

L et

cool .

n e ve r ca r

Do n ot fr e eze t he b od y, bu t keep i t
t he a i r g et at t he s u r fa ce of t he s ki n
In
m es

to

w i nt er w ea r n o

m or e t han

t ai n t he

or d i n a r y

w e a r no

m or e cl ot hi n
g t han

d eg r ee

t o m ai n

e n oug h cl o t hi ng

ma l he at ; i n

su

convent i on r e qu i

res

a ni

mmer
.

I n s um m e r a n d wi n t er a l i k e , mak e i t a p o int

w e a r pur e l inen n e xt to th e ski n


affo r d thi s fab r i c , y o u wi ll
sat i sfacto ry s ubst i t ut e

wi s e ac re s w a rn
-

you

If

you

that cotto n i s th e most


N e v er w e a r w oo l le t th e

as th ey wi ll of th e fool ha r di n e ss
.

I oft en w o n

d er h ow m u ch of that s prin g t i re d f eel in g


of

ca nn ot

n d

of da r i ng t o g o wi tho u t h e avy annel s


th e w e a r i ng

to

h e avy

ann el s

is

d ue to

fo r mo n th aft er mon th

H av e all y o ur c l oth in g S O mad e that as m u ch a i r


as p oss i b le can re ach th e ski n of all p a r ts of th e b od v

D o n t b e af r a i d of a i r

e v en of

l i f e sav er , an d a
-

cl e a ns er

W e a r th i n cotto n
or

Si l k

or

wi

n t er a i r

It i s a

l i sle foot

ge a r

ne v er w ool

Y o ur hat S ho ul d hav e som e pr o vi s i o n fo r

v en t i l at i on , fo r th e a i r S ho ul d re ach y o ur scalp f reely

PR O P E R CL O T HI N G

18 3

i f y o ur ha i r i s t o b e h e a l thy ; G O ba re foot e d i n s um
-

W h en y o u m u st u s e foot cov er
in g i n s umm er , ac qui re t h e sa n da l hab i t
B e ca u t i o us ab o u t th e w e a r in g of a n ov er coat
A to p coat i s pre f er ab le t o a h e avy ul st er T h ere a re
ma ny b r i ght a n d com p a r at i v ely w a r m day s in wi nt er
w h en ne i th er t op coat no r ov er coat a re nee d e d An d
w h en s u ch a g a rm en t i s n ot w a n t e d , i t i s al w a y s b e t
t er t o d o wi tho ut i t
Mak e s ur e that th ere i s a l w a y s plen t y of l oos ene ss
m er w h e n you ca n

'

a n d free dom at th e ne ck

Men w ho w e a r hi gh , t i ght

co ll a r s , a n d w om en w ho permi t th e ms el v e s to fast en
t hr eat ,

st ocks abo u t th e
c erta in amo unt

of

a re d eny ing th e m sel v e s a

h e a l th that mi g ht e asil y b e th e ir s

i f th ey w o ul d perm i t mo re
th e i r upper ga rm en ts

ai r

An d

to ge t

in

at th e to p s

th e hab i t

of

th e ne ck h e avily an d c l os ely , i s th e ca u s e

of

cov eri ng
most

th e sc r a wny ne cks that a re s u ch f re quen t a n d


com ely Spe ctac le s

By

way

of

d er cl othi n g

un

d oe S

n ot e x c lu d e

exper im en t I hav e w o rn s um m er

a n d o u t er c l othi n g

all

un

thr o ugh a win t er

a n d wi tho u t a n ov er coat of an y ki n d
fort abl e

of

T h e w ell r o un d e d , gr ac e ful ne ck

b el ong s to th e ma n o r w oma n w ho
th e a i r fr om i t

of

an d w as

I am a w a re that ma ny p e o ple

say :

com

O h.

BUI L DI NG O F VI TAL PO W E R

184

h e i s a n athle t e , a n d ca n do as h e ple as e s wi th
h e a l th

hi s

T o s u ch ca rper s m y i n va r i ab le a n s w er i s :
I t r a n sfo rm e d m y s el f f r om a s i ck ly bo y into an
athl e t e b y a st r i ct Obs er van c e
cer t a in e d

of

a ll Of th e e as i ly as

l a w s that g ov ern t rue h e al th

J u st

b e ca u s e

am st r o ng a n d h e al th y I do n ot kn o wi ngly vi o l at e

any l a w that mak e s fo r h e a l th

B UI L DI N G

18 6

O I

P OIV E R

VI T A L

o u s of ac qu i r i ng a l a rge s upply of vi tal p o w er a n d a

per f e ct ly n o ur i sh e d body , i t i s
.

t he v

e comm en d e d that

ac qu ir e a hab i t of g o i ng to b e d e a rly a n d obta in

at le ast e i ght ho ur s of Sleep

T h e stat e m en t that o ne ca n l i v e l o nger wi tho u t


food tha n h e ca n wi tho u t re st , m ay b e do u bt e d b y th e
av er a ge per so n

In

on e

s en s e , Sleep i s

It f ee ds o r r ath er g i v e s th e bo dy a n
f ee d up o n i ts el f

r eall v

a food

op p or tun i tv

rene w in g li f e , energy an d p o w er

i th th e p ang s

to

It i n du c e s that tho r o ugh m enta l

a n d p h y s i cal rel a xat i o n w hi ch i s re a lly th e m e an s


w

of

hi m g er

Sleep th ey will ne a rly

e v er

al w av s

so

Y ouma y

g o t o b ed

ac ut e , b u t d ur in g

di sa ppe a r

I n som e

m y st er i o u s manner that n o p h y s i o l o g i st has e v er

pl ai n e d , th e bod y n ds food

of

i thi n i ts el f

ex

D u r in g

th e ho ur s of re st , th e f un ct i on a l pr oc e ss e s hav e som e
how

rene w e d y o ur energ i e s a n d hav e add e d to

gener a l strength

A bso lu t e

to pr o per re c uper at i on

It m u st b e admi tt e d that

a re

al w avs

on

e d ge

o ur

rel a x at i o n i s ne c e ssa r y

many a re Im abl e t o comple t ely rel a x

T h e i r ner v e s

T h ere i s a st i ffne ss , a t en s e

ne ss abo u t th e m wh i ch , e v en d ur i n g Sleep , mani f e sts

i ts el f b y

t he

ma nner i n w hi ch th ey un co n sc i o u sly

gr as p at th e b e d cl othi n g

T h ey a w ak e

to

oft en n d

th ems el v e s lyi ng r i gi d , e v ery m u scle a n d ne r v e


t en s e con d i t i o n

'

TO

re st pr o perly , to

w oo

th e

in

u n con

187

R E S T F U L S L EE P
sci ousn ess

O f s lumb er , y o u m u st abso lut ely rel ax

e v ery m u sc le , e v ery ner v e , e v ery vo lunta ry p o w er of


th e body

le t g o

lM p

L et

m u st le a rn to
th e body ha ng

an d as ne a rly rel axe d as

p oss ible
p ar t

Y ou

D e energ i ze

T hi s ma y re qu ire

c r ab le t i m e

Y ou

e v ery
con si d

D o n t gr i p th e b d
clo t h e s w h i l e e n d e a v or i n g
t o l ee p R e l a e v e r y
f t h e b od y a b s ol ute

may n ot b e

ab le to ac qui re th e hab i t in th e
r st

f e w att e m p ts

It wi ll tak e per s ist en t en d e avo r s

B u t do n ot d e s p a ir , fo r

you

a re bo und to co nquer i n

th e en d i f y our att e m p ts a re co n t i nu o u s

R e m e mb er that i t i s i mp oss i b le to re st i f y our ner v

ou s

s y st e m i s

on

a co nt i nu o u s j um p , fo r aft er all , th e

ner v e s , mo re th an th e m u sc le s , nee d re st
S houl d l i e cahn a n d pe ac e ful wi th e v ery p a r t
b od y

ent i rely rel axe d

If i t s ee ms

qui re thi s att i t u d e , tak e not e

of

it

b y a ny di re ct i n g e ffor t Of y o ur wi l l
both leg s a n d do

in

l i k ew i s e

th e

to

ac

A ft er

R ai s e

fall un re st r a i ne d
Ra i s e b oth a rms

th e l i k e ma nner

of

th e foll o wi n g :

y o ur a rm an d th en s u dd enly le t
an d a ll o w th e m to fall

di f c ul t

You

Ra i s e

th i s , t ry a n d

con

t i nne th e f eel i ng of gi vi ng aw a y , as fa r as a ll p a rts

of

y our bod y a re co n c erne d


T h ere

is

a pr o per w a y

pr o per w a y

to

e xer c i s e

to
.

re st e x act ly as th ere i s a

N at ur e , o f co ur s e o r di
,

B UIL DI NG O F V I T AL P O W E R

18 8
n ar i l y

t e ach e s

u s all

thi s thr o ug h o ur i nst in cts , but

mod er n c i v ili zat i o n Oft en per v erts


st in cts

n o r ma l

our

a n d w e m u st th ere fo re c ul t i vat e hab i ts that

th e wil d ani ma l s pr act i c e wi tho ut e ffo r t


A b ed i s

o nly a m e a n s to a n en d, a n d i t i s

m u ch th e b e d i ts el f that w e hav e to co n s i d er
ma nner
t he

in

Of

s leep ing

in

it

n ot
as

so

th e

to ge t th e b e st re st ,

ow

most re f re shi ng Sleep ; that i s th e gre at que st i o n

T h e g ood

or

ill e ffe cts

of

o ne s Sleep d epen d v ery

m u ch up o n th e p os i t i o n tak en a n d ma i n ta i ne d d ur in g

rep os e

Very f e w p e o ple ass um e a co rre ct p ost ure

w h en Sleep in g, an d
co n t r o l

of

st i ll le ss num b er hav e s u f c i ent

th e ms el v e s to re tain

choos e d uri ng Slumb er

an y

O ne nee d

n ot

p os i t i o n th ey
hav e a b e d at

a ll , a n d ye t ma y ge t a most comfo r tab le Sleep ; w h ile


a n oth er , o n a lux ur i o u s , do wny cot , will
bo ne s ach i ng a n d i n a t i re d co n di t i o n

w ak e

It wi ll b e

in Sleep

d en t th en , that a p os i t i o n tak en
t a i n ed

ha rmful

W e w o ul d

n ot

evi

a n d ma in

fo r ho ur s ma y b e e i th er h i ghl y b ene c i a l o r

sol u t el y

i th

ah~

hav e S O man y S ho rt

w om en an d m en i f ,w h en th ey w ere ch i l dr en , th ey had
b een taught t o l i e co rre ctly in b e d

It i s d ur i ng s leep

that th e gr o wth O f th e i n di vi du al tak e s pl ac e , n ot in


th e w aki n g hour s

It

is

i tally ne c e ssa ry th en that

e v ery care a n d h elp Shall b e gi v en N at ure , to th e


Of

s e c ur i ng st r a i ght, w ell fo rm e d bod i e s


-

end

B UI L DI NG O F VI T AL P O W E R

19 0

i s n o t h i ng so g ood as a mod er a t el y ha r d b e d
p i l l o w s o r v ery sm all o ne s
It

low

i s c u stom that has


T h ey

ti me s ,

ar c

gi

th no

v en

us

th e bo l st er a n d

a legac y a n d a n abs ur di ty

of

p il

b y g o ne

h en pe o ple w ere le ss enli g h t ene d tha n t h ey

a re s upp os e d to b e

n ow

a n d w h en p h y s i ca l c ul t ure

w as n ot th e p o pul a r st u d y
t ha t

wi

i t i s to da y

el im i n at i o n
v ery Sl o w

of

on e

C u stoms

i th h i gh a n d l o w a l i k e ,

di e

ha r d a n d , of co ur s e

the

th e s e ha rmf ul Sleep ing a ppl i a n c e s i s a

P h y s i o l o g i sts a re st ill Im ab l e t o Stat e


w h eth er th e b r a in i s con ge st e d

p osi ti vel v

a n aemi c d ur ing

or

Sleep , b u t i t has b een co n c lu s i v ely d e mo n st r at e d t ha t


th e l o w er th e h e ad th e d eeper i s th e s leep ; a n d
mo re i t
i

r a i s e d , th e l i ght er i t i s

is

t he

A per so n s leep i ng

a s i tt i ng p os i t i o n i s mo re e as ily a w ak ene d t ha n

on e

w ho i s re c l ini ng

It i s m ge d b y thos e acc u stom e d


'

that th ey ne v er co ul d Sleep

wi

to

many p ill o w s

tho ut th e m ; b u t i t

s eems so t o th e m S i m pl y b e ca u s e n o d e t er m i ne d e ffo r t

i s e v er mad e to

tr y

th e oth er m e thod

o ne has u s e d s e v er a l p il l ow s fo r

v ear s,

per s i st en t t r i a l

to

of

som e mo n ths

i th o u t th e m i s b ene c i a l

N at IU

all v ,

if

i t wi ll tak e a

pr ov e that do i ng

Ma n y , w om en e s pe c i all y ,

s u ffer fr om co n sta n t h e adach e s w h i ch a re d ue to


h i gh p ill o w s

numb er of i n stan c e s hav e com e

19 1

R E S T F U L SL E E P

ll u s t r a t i on s h o w s goo d p o s i t i o n t o a s um e i n s l ee p i n g Th o u g h i f a
b r a i n w or k e r a n d h e a d i s i n cl i n d t o b fe v e r i s h t h e w a r m h a n d w i ll g g
v a t e t h i s co n d i t i o n a n d t h e p o s i t i o n i ll u s t r a t e d b e lo w w i ll b p r ef e r a b l e
I

ra o

wi th i n m y obs er vat i o n w h ere p ill o w s hav e b een fo r


b i dd en b y th e p hy s i c i a n o r v ery l o w o ne s mad e
co rn st r a w s ubs t i t u t e d fo r thos e of f e ath er s
-

a n d th e h e adach e s hav e tota lly di sa pp e a re d

or

of

do wn ,

I do n ot b y a ny m e a n s main ta in that th ere i s o nly


o ne co rre ct w a y of s leep in g
i sf act or y

T h ere a re s e v er a l

sat

p os i t i o n s a n d e ach re ad er can n d o u t what

i s b e st fo r h i m af t er havi ng abso r b e d c er ta in pr in c i
ple s a pplyi ng to th e s ubj e ct

I hav e i ll u st r at e d

on

thi s p a ge tw o co rre ct p os i t i o n s
that m y re ad er s ma y n d i t
adva nta ge to t e st

of

C om p a re th e a pp a rent

case

w h ere o nly th e bo l st er i s u s e d
t
o
t
h
g
ood
o
s
i
t
i
o
n

P
w i th that of a s leeper w hos e
ass um e d u r i n g s l ee p R igh t
a r m b eh i n d b e n t a n d w r i s t
h e ad i s b ur i e d in p ill o w s Al l y u n d e r w a i s t

BUI L DI N G O F VI T AL PO W E R

192

one wi shi ng to t ry th e e xper i m en t of aba n do n i ng

p i ll o w s S ho u l d do
tw o

so

by d egree s

If acc u stom e d

p i ll o w s a n d bo l s t er , as ma ny a re , b eg i n b y

to

dis

ca r di ng o ne p ill o w o nly , or , i f nee ds he, get o ne t ha t i s


ha l f th e S i ze

A ft er

a mo n th o r

tw o

pu t that aw a y ,

an d a l i ttle l at er u s e o nly th e ha l f p i ll o w , un t i l n a lly

y o u com e to th e b o l st er a lone
hav e a smal ler

on e or

If tha t i s t oo hi gh ,

di sca r d i t a l t o ge th er , a n d S i m

ply hav e th e matt re ss r a i s e d a t ri e


th e b e d

at

th e h e ad of

O bs er v e th e e as e of th e p os i t i o n i nw hi ch th ere a re
ne i th er p i ll o w s n or bo l st er , a n d th e matt re ss i s g i v en
o nly a Sl i ght p i tch up w a r d at th e h e ad

T h e bod y i s

at per f e ct re st , ful l y e xt en d e d a n d grac e fu l ; th ere i s

j u st s ufc i en t g i v e i n th e matt re ss fo r th e S ho ul d er

T h e o ne han d pl ac e d b ene ath th e ch eek h elp s to k eep


th e bod y st r a i ght a n d comfo r tab le

w hat t o do

wi

th th e a r ms

fo und o u t perhap s

If

in

on e

It i s a que st i o n
i

Sleep , as e v er y o ne

h as

a r m i s d el i b er at ely l a in

up o n , i t i s a p t t o sto p th e c i r c ul at i o n , a n d to cau s e

that som e t i m e s p a in ful s en sat i o n kn o wn a s p in s a n d

nee dl e s

W h en th e a rms a re pl a c e d do wn w a r d

f r o nt of th e bod y , i t i s ne c e ssary to pl ac e th e bod y


v ery p e c ul i ar angle

in

in

It has b een advi s e d that th e

most re stful p os i t i o n d ur i ng Sleep , that i s , that

in

whi ch o ne w i ll be le ss di st urb e d b y dr e ams a n d a w ak e

BUI L DI NG O F VI T AL PO W E R

1 94

If y o u Sleep o n y o ur back y o u S ho ul d n ot
p i ll o w

at

all

o r el s e a v ery thi n o ne of st r a w

cli n ed

to

su ff e r

a ny

us e

If

in

f r om h e a r t t r o u ble , b e ca r e ful n ot to

s leep o n th e le ft s i d e

m u ch

t oo

T h i s p os i t i o n

som e t i m e s has a t en d en c y to a ggr avat e thi s ma l ad y

S leep i ng

th e r i ght S i d e i s al so in c l in e d to ass i st i n

on

of

th e di ge st i o n
of

the

food as i t pl ac e s th e pyl o r i c o pe ni ng

stomach o n th e l o w er S i d e of th e bod y, a n d

h en c e f acil i tat e s th e p assa ge of un di ge st e d food f r om


to

th e stomach

th e in t e st i ne s

T h ere i s a t en d en c y to r i ght s i d ene ss


d i vi d u al s

in

most

in

It i s t rue that d ur i ng Sleep ass i mil at i o n i s

most act i v e

C i r c ul at i o n i s equ a l i ze d , th e w o rk of t he

vi ta l o rg an s i s le ss ene d , a n d i t mav b e that thi s r i ght

s i d e p os i t i o n
Whi l e
ou t of

on

pl ac e

i s, co n s i d er ing

th e s ubj e ct
to

Of

e v ery thi ng , th e b e st

re st ing , i t m i ght n ot b e

ca ll y o ur att ent i o n to oth er mat t er s

that rel at e to i t that wi ll ass i st in b r in g in g abo u t th e


hi g h

d egree of p h y s i ca l per f e ct i o n , w h i ch , I tak e i t

fo r gr a nt e d , e ach

p oss e ss ing

of

m y st u d en ts i s d e s i r o u s of

O n re t i r ing at ni ght i t i s w ell to arr ange th e


dow s S O that pr o per v en t i l at i o n ma y b e s e c ure d
of

dr a ughts , you m u st t ry a n d

You

m u st b e plen t i fully s uppl i e d wi th fre sh , pure a i r

y o u a re af r a i d

Wi n

If

ann ihi

l at e that s uper st i t i o n a n d c ul t i vat e th e f re sh a i r

R E S T F U L S L EE P
hab i t

195

If n ot acc u stom e d to Sleep in g wi th wi d e o pen


"

windo w s , do n ot ado p t e xt re m e m e asur e s at o n c e

G r adu a ll y acc u stom y o ur s el f to b re athi n g pure o u t


s i d e a i r that at a ll t im e s S ho ul d b e a l l o w e d th e f ree st
acc e ss to y o ur Sleep ing r ooms R e m e mb er that th e
mo re ne a rl y y o u b r eathe w h at i s pr act i ca ll y th e o ut
s i d e atmos p h ere , th e fast er y o u wi ll b e able t o buil d
p h y s i ca l h e a l th
.

D o n ot cov er too h e avi l y whil ei n

b ed

U se

onl y

s uffi c i ent cov er ing to ma i n ta in w a rmth a n d n o mo re

Y o u ca n cov er l i ght ly

on

r st re t ir ing i f y o u S O d e

s ir e , k eep in g oth er Spre ads ne a r at han d , an d , i f d ur


i ng

th e n i ght y o u f eel co l d , add mo re

I kn o w ma ny

a re in c l i ne d to u s e mo re tha n are e ss ent i a l to comfo rt

in th e r st p a r t

of

th e e v eni n g , f or f e a r of b e comi n g

co l d b e fo re mo rni n g
U se

is

T hi s

a s er i o us mi stak e

only that amo un t of b e d cl oth e s whi ch i s r equi si t e

to comfo r t at a ny t i m e

DO n ot b re ath e thr o ug h y o ur

mo u th

Mo u th

b re ath er s u s u ally s n o re a n d i f y o u wi sh t o b re ak y o ur
s el f

of

thi s

di

b re athi ng thr o ugh th e n os e

ne c e ss it y

f or

b eg in t o

sa gree ab le hab i t
.

so do ing, y o u

c ul t i vat e

B y k eep i n g i n mi n d th e
wi

ll

a c qui r e th e hab i t o f

b re ath ing pr o perly w hil e asleep

I f y o u hav e

ex

t re m e d i fc ul t y i n b re aki ng th e mo u th b re athi n g
-

hab i t , a d e v i c e ca n b e w o rn that wi ll pre v en t y o ur

BUI L DI N G O F VI TAL PO W E R

196

o pen i ng y o ur mo u th d ur i ng s leep , or el s e
a to w el o r ha n dk er chi e f ca n b e u s e d
a s im i l a r pur p os e

f or

B re ath ing th r o ugh th e mo u th i s o r di n

S ho w mg b o w

t h m u t a r il y in d u c e d b y cata rrha l t r o u b le , w h i ch
br ea th i ng h a b i t
m y b b ro k e n
by ty i n g
a m u st r st b e cur e d T ho ugh cata rr h i s
han d k e r c h i e f
o v e r t h e m o u t h a n e x c ee di ngly di fc ul t di s e as e to er ad i
0

cat e , a n obs er va n c e
accompl i sh a c ure

Of

t he

rul e s of h e al t h w i ll u s u a lly

T h e fo reg o in g will gener a lly co n d u c e


so un d Sleep , though Sleeple ss ne ss
com e

or

i n sonm i a

e xc ee di n gly pre va len t am o ng

so

to

us

g ood ,

has

be

b e ca us e o f

e th o d f b r e ak i n g mo ut h b r e a th i n g h a b i t A
h a n dk e rch i ef s h o u l d b e f old e d a n d p ass e d u n d e r t h e c h n
t y i n g i t a t th e t o p o f t h e h ea d t o k ee p t h e j w fr om
dro pp i n g w h i c h i n tu r n w i ll p r e v e n t s n or i n g
One m

a rt i c i a l co n di t i o n s a n d hab i ts , that i t ma y b e w ell t o

en t er som e w hat i nto d e ta il s regar di ng i t s ca u s e s an d


re m e dy

B U I L D I NG O F

198

oft en res ult


p an i e d

by

in

V I T AL

POWER

a n ervous dera n geme n t that

i n sonm i a

is

acco

B u t probably the mos t frequen t cause of chr o ni c


i n somn i a i s

the hab i t of depe n d in g

some kind to

i n duce

sleep

on

a dr ug of

Thi s i s a most per n i c i ous

shoul d be ri gorously avo i ded


Whe n t he d i sease appears a t i n freque n t i n t ervals
an d w h e n of t ra n s i e n t durat i o n , i t can usually be
qu i ckly remedi ed B u t w here i t has become chr on i c ,
an d a nn oys on e n i gh t af t er n i gh t i t requi r es co n st i
t u t i on al treatme n t
The e n t i re n erv ous sys t em must
be stren gthe n ed by gen eral phys i cal cul tur e met h ods
If the trouble i s n ot chro n i c some on e of t he fol
low i n g remedi es w i ll be fo u n d effect i ve F i rs t of all
remember t he n ecess i t y for t horough ven til at i on
hab i t

an d

M an y

su er

n ed

foul

O pe n

an

from Sleeplessn ess

ai r

hen breathi n g

B e sure t ha t your

w in

do w s are

con

i de

d that you are prac t i cally brea t hi n g t he out

s i de a t mosphere
N ever

Lui

cloth i n g at

d er
ni

an y

c i rcumstan ces

ght that

i s w orn

ear the same

dur i n g the day

vas t amou n t of i mpuri ti es are el i mi n ated from t he


ski n , especi ally
w

aki n g hours

hen the body

is

act i ve duri n g t he

A grea t amoun t of thi s

adheres to the clothi n g, therefore


a complete chan ge be made

it is

aturall y

essen t i al that

S ome extreme phys

E S TF U L S L EEP

i cal

cul tur i s t s sleep

i t hou t

ni

1 99

ght clothi n g of

ki n d, s i mpl y depe n di n g upo n t he covers for


To t hose

ho

t o be hi ghly recommen ded


The a i r comi n g i n co ntac t w i t h t he ski n al w ays has a
w holesome i n ue n ce , provi ded that i t i s n ot produc
t i ve of severe di scom fort
D ri nk a glass or t w o of w ater an d t ake from t w en t y
a

dop t t hi s me t hod , i t

arm t h

comfor t ably

an d

co n ve ni e n tly

can

an y

is

to tw e n t y

deep abdomi n al brea t hi n g exerc i se s

ve

j us t before re t i ri n g

S ome t i mes your mi n d

is

occup i ed

wi

th some t hi n g

so ext remely in t erest i n g that y ou are un able to secm e

slumber

If so , t ry t o di vert

o t her cha nn el
place

of

matt er

no

somethi n g tha t

in ab i li t y t o

sleep

A TTIT U D E

you don t care

it is

or n ot , you

B ut

if

all

You

t hout sleep

thi s me ntal att i t ude


l i eve that

comm on

n ot

orryi n g abou t your

D O N T C AR E

he t her you sleep or

res t ful
wi

deal of rest

D E V E L OP

an

Try to make your self rea li ze t ha t

an d

is

i nt o

ha t me t hod you adop t , do

make the r i di culous mi s t ake of

sat i s ed

thoughts

belo n gs t o y our da i ly du t i es

or

B ut

Thi n k

yom

If

can

if

B e cahn ,

reall y secur e a vas t

you o nl y

y ou can

of l i ttle i mpo r tan ce

i ll

n ot

can

develop

make your self


w

be

hether you sleep

often lose co n sc i ousn ess i mmedi ately

thi s seems to be w i thout results , then ri se

B U I L D I NG OF V IT AL POWER

2 00

from your bed

an d

rub yo ur b ody all over

rough to w el or w i t h your open han ds


your room
back to bed

wi

thout clo t hi n g for a

an d

w i th

W alk aroun d

h i le

an d

then go

try aga i n , rememberi n g at the same

t im e that every momen t spen t i n w orryi n g about your


i n ab ili t y t o sleep i s e n ergy w asted
Even i f t hi s does
n ot accompl i sh t he des i red resul t , t ake some m i ld ex
e r ci se , t hen a n other a ir bath , follo w ed by a cold bath ,
or , i f preferred , a rub dow n w i th a w et to w el or a
spo n ge
If sleep does n ot then follow the complain t i s
.

e i ther chro n i c
i nuen ces

in

are at

character or else some very exc i t in g


w

ork

i t hi n

yo u

The above advi ce appl i es more especi ally to those


w ho

have onl y occasi on al attacks of i n somn i a , though

many chr oni c cases the same methods

in

foun d effi cac i ous


In

w il

l be

the treat en t of chro ni c

i n somn i a ,

ten t i o n must be gi ve n to the di et

spec i al

The greatest pos

s i ble care should be taken to avo i d overeat i n g

t he use of
k i n ds

can

i n di ges t i ble

foods

at

an d

G reen salads of all

be espec i ally advi sed , and for the last meal

of the day , on e made of on i on s

an d

le t tuce , served

t h a Fren ch dr ess i n g of oil an d lemo n j ui ce or vin e


gar can be p art i cularly recomm en ded There seems
wi

to be some pecul i ar propert y

in

gree n salad , and

es

C HA PTER XXI
ME NT AL

A TT I T U D E AN I MP OR T AN T FA CT OR

M E N T AL

A TT I T U DE T HA T M A KE S F OR H E AL T H
HAPP I N E SS A s
R E S T , R EL AX A T I O N A N D R E CU P E R A TI QN

CO N T A GI O U S A s DISE ASE DO N T B E A C H R O N I C
GR U M B LE R

TH E

Your men tal att i tude i s of vast im portan ce


p i n ess i s

as con tagi ous

be eas i ly

di sease

as

The

H ap

blues

can

by a vi vi d i magi n at i on , regard

i n duced

less of your phys i cal con di t i on

N o matter

hat

troubles may have harassed you dur in g the day,


w

hen the t i me for ret i r i n g arr i ves , pu t t hem as i de

FOR G E T T H E M !
men tal att i tude !

Try to

a sat i sfac t ory

T hi n k of pleasan t thi n gs !

have been

i r r i tated , do

bra n ce of

it

in duce

your best to di spel

O f cour se , thi s

il l

all

If

y ou

remem

be very di f cult at

t i mes , but remember that ma n y of our troubles are


largely i magi n ary
hi ll s
w

We

make moun tain s of mole

To prove t he truth of thi s , recall m an v of t he

orri es of your past l i fe

ow

you

w ill

smil e at the

great i mportan ce that vou att ached to certa i n even ts


that on ce as you thought ser i ously marred yo ur hap
,

i
n
p ess, but

n ow

seem tr i vi al

in

the ext reme

sa t i sfactory men tal att i tude at bedt i me

is

most

des i rable

in

order t o rest t horoughly

all t he be n e t t ha t sleep bri n gs


w

t hus sec ure


Remember also t hat

an d

orr yi n g over mi n or t roubles i s of t e n a hab i t

m en

are sour , an d cross

The y

ever kn o w

an d

hat

2 03

I M PORT AN T

A TTIT U D E

MEN TA L

S ome

cranky all through l i fe

t o feel emot i o n s of a

it is

pleasan t ki n d , yet rarely are they su fferin g from a


d i sease

They

eed some

t he ir p i t i ful con di t i on
an d

crabbed

in

on e

You

to shake them ou t of

f ul

i n di vi duals w i ll

eather

to

great man y

pass the most beauti

sun set unn ot i ced , or else they

di cti on s of unpleasa nt

cross

i n cl in ed

your t w en ti es , i f you are

develop characteri st i cs of t hi s ki n d
murky mi nded

an d

grow old

can

on

wi

in i t

ll see

the morro w

S ome people, lik e t he bee , seem to


.

n d

pre

ho n ey

in

every o w er , w hil e others , l i k e the Sp i der , carry on ly


po i son aw ay
on

every

uall y

On e n ds happ i n ess everyw here

occas i o n , w hi le

return i n g from a

DON T BE

an d

an o ther seems to be con t i n

fi m er al

C H RO N I C G R U M B L ER !

Cul t i r

vate the happy faculty of ge tt i n g as much out of l i fe


as

you

your

can .

Remember th at your l i fe after all

mak i n g

ow n

Your con di t i on s

otherw i se , w i ll have but l i ttle to do

is

n an ci ally
i th

of
or

t he resul t

You , yourself, make happ i n ess or m i sery accordi n g


to your men tal atti tude to w ard
in

gen eral

vou r self an d

people

O f course , I real i ze that some appear to

B U I L D I NG O F V IT AL POWER

204

be , an d have some cause for compla i n t


of

'

bad luck , but those

i dea l s

a nd

stru ggle

w ho

un s w ervi n g pri n c i ples

reach a sa t i sfa ctory goal

in

the

on w

on

t he score

i th

un d el ed

il l i n

eve r y case

en d .

H app i n ess

you de t ermi n e to secure

m u st

an d w

It

s i mply a mat t er of t i me , an d requi r es

is

i ll

be yours

if

bu t co n t in uous resolute effort to bri n g


grasp

it

o t hi n g

i t w i thi n

your

If, i n sp i te of all your attempts , your thoughts are


gloomy at bed t im e , recall the vari ous happy i n c i den t s
of your

li fe , t hi nk

tur e has i n s t ore for you

S ay over an d over to your

self that you have every c ause to be happy


pare your co n di t i o n to that of others
mst an ces far

cu

fu

of all the bri ght n ess that the

orse than you r

w ho

ow n .

are

A ll

C om
in

thi s

ci r

ill ,

or should, help t o bri n g you a feelin g of sat i sfact i on

You may have some caus e for w orry , but a li ttle con
s i dera t i on w il l con vi n ce you that there are thousan ds
of others

w ho

than yourself
A f t er

have far more reaso n for un happ i n ess

you have don e your best to bri n g

i nto

be i n g

the proper men tal att i tude, you may con s i der the
more materi al features essen t i al to your phys i cal

lik ew i se yo ur me n tal health

an d

2 06

B U I L D I NG OF V IT A L POWER

h ea l th v

co n di t i o n of

t housa n ds upo n t housa n ds of


l i tt le pores On vari ous occas i o n s I have ad vi sed m y
readers i n regard to dr y fri c t i on ba t hs , bu t i m t il n ow
n o a tt empt h as bee n made to g i ve deta il ed i n st r uc
t i o n s as to h ow t hese baths m ay be take n
i ts

i nten d

that thi s chapter shall fully

thor

an d

G r a sp the t o w e l a s sh o w n i n ill u st r a t i o n p ul l i n g i t b a ck a n d for th


o ve r the c e n t r al p or t i o ns of th e b a ck a n d sh o ul d e r a s ill u t r a te d S a me
e x e r c i se wi th p o s i t i o n r e ve r se d ( Uppe r m a n d sh o ul d e r )
,

ar

t he n eed that may have been felt by my


readers in thei r des i re to comprehen d to the u tmost
n ot o nly t he methods of taki n g such baths , but the
advan tages that accrue from t hem
I t i s n early t en years s i n ce I had my a t ten t i on rst
cal led to the be n e ts to be obta i n ed from fri cti on of
oughly

ll

D RY FRI C TIO N B A T H
the

ski n

wi

th a dry t o w el or soft bri s t le brush

Kn o w in g of m y
i n hi s

di

i n t eres t i n

di d

phys i cal c ul ture , a m an

seven t i es called upon me for t he pur pose of

scuss i n g t he value of fri ct i o n

He

2 07

n ot

appear to

be

as

a remedi al agen t

more t han ft y or

f ty ve ,
-

P u ll the t o w e l b a c k a n d for th a s sh o w n i n ill u st r a t i o n fro m the n e c k t o


the e d ge of sh o u ld e r S a me e x e r c i se wi th t o w e l o ve r l e f t sh o u ld e r ( E x
i
c e n t r al b a c k p or t i o n of u ppe r m )
,

e r c ses

and

ar

t hough hi s face w as n ot full

heal t hy color that betoke ned a


H e told me the story of

When I

w as

h i s r st

fri c t i o n bat h as n early as I

an d

can

roun d , i t had the

ell n our i shed body


-

experi en ce

wi

th the

remember i t , thus :

about t w en ty years of age , I

w as

2 08

B U I L DI N G OF V I TA L P OWE R

g i v e n u p t o d i e from c o n sum p t i o n My p h y s i c i an,


r el a t i ves a n d fri e n d s sa i d t h e y w ere sorr y , b u t th a t
t h ere w a s rea l l y n o h o p e fo r m e
N o th i n g m ore
cou l d b e d o n e ; I h a d t o d i e \ V e l l , for tu n a t el y, l
ha d a w i ll of m y o w n , an d w h e n t h e y seem e d s o
i
o
s
t
i
v
th
at
th
ere
w a s n o h op e for re c o very I m a d e
e
p
.

u bb i n g b a c k a n d forth al o n g th e b a c k fr om i mme diate l y u n d e r the


m p i ts d o w n t o the c al v es of the l e g s
R

ar

up m y m i n d that I w o u l d n t d i e ,an d so b ega n sear c h


i n g arou n d for som e m e th o d t o b ri n g a b out re
c o ve r
I
i
h
ave
th
e
s
l
g
ht
est
i
d
e
a
as
t
o w h at
d
d
n
i
t
y
th i s m e th o d m i g h t b e b u t I w a s d e t erm i n e d th a t I
w o u l d n d s om e m ea n s t o b ri n g b a c k m y h ea l th
an d s t re n g th

2 10

B U IL DI N G OF V I T A L P OWE R

t i ff b ri s t les o f t h i s brush , b u t so m e h o w o r o th er I
b a d fa i th i n th i s rem e d y Da y by d ay I w a s a b l e t o
a pp l y t h e b r u s h a l i t t l e m ore v i g orous l y o ver th e
e n t i re s urfa c e o f m y b o d y My s k i n n a l l y b e cam e
a c cus t o m e d t o t h e rough t rea t m e n t a n d I s p e nt
severa l m i n u t es eac h d ay i n g o i n g a ll o ver m y
b o d y w i th t he stiff b ri s t l es
s

Th i s i ll u s t r a tes met h o d of r u bb i n g the m R b the for e a rm b a ck a n d


for th a n d the n st ai ghte n the li mb a n d r u b the u ppe r m Use the
t o we l u n t il the sk i n t i n gl es fro m the fr i c t i o n ( E x e c ses t r c eps a n d
b i c eps )

ar

ar

Well , I i m proved graduall y at fi r st B y th e


t im e I got so that I could use the horse brush vi gor

ou sl y

I felt a great deal stron ger , an d

mon ths before I

w as

a w e l l man

it

w as n ot

many

I am sat i s ed that

D RY FRI C TIO N B A T H

211

c ured myself of co n sum p t i on w i th that horse

brush
Thi s old man sho w ed me the ski n of hi s body i n
I

vari ous parts , an d

it

w as

as smooth an d sof t as velvet

I t w as the most emphat i c exem p l i cati on of the ben e


ts
to

of t he dr y fri ct i o n bath that I h ave had presen ted

me

It

w as

a lesso n of very great va l ue

H ere

Wr a p the t o w e l a ro u n d o n e h a n d as sh o w n i n th e ill u st r at i o n g ra sp i ng
i t i mme diate l y be l o w wi th the o the r h a n d No w r u b the c hest u p wa r d a n d
d o w n a rd fro m the n e c k d o w n a n d l the a b d o me n ( E x e r c i ses sh o u l
d e rs a n d u ppe r a rms )
w a s a c o n su m p t i v e , g i ve n u p t o d i e b y p h y s i ci a n s
a nd fri e n d s , w h o cure d h i m se l f b y th i s o n e m ea n s
al o ne
In ord er t o b e w e l l a n d s t ro n g , n o t o n l y mus t y o u
h av e a c l ea n s k i n , b ut y o u m us t h av e a n a cti v e s k i n
,

a so

B U I L DI N G OF VI TAL P OW E R

2 12

Y our s k i n mus t

b e a l i ve ! T he s k i n rea l l y b reat h es ;
i t a b sorb s o x y g e n a n d th ro w s o f i m p uri ti es ,j us t
as d o th e l un g s
N o t e t he d iffere n c e b e tw e e n a h orse th a t i s cur ri e d
a n d b rus h e d d a i l y a n d o n e th at i s g i v e n b u t li tt l e
a tt e n ti o n i n th i s w ay On e l o o k s s l ee k a n d fat a n d
ha pp y if w e ll fed , w h il e th e o th er usua ll y a pp e ars
.

h o wi n g p o s i t i o n t o b e a ss u me d i n r u bb i n g the i n sid e o f th e l e g Bri n g


the t o w e l b a c k a n d forth o v e r the l e g at the e xt r e m e u ppe r p a rt of th e i n s id e
u ppe r l eg ; r u b the l eg d o w n t o the a n k l e Sam e e x e r c i se wi th p os it i o n
v e rse d ( F m u s c l es of th e for wa r d p a rt o f the sh o u ld e r s a n d b i c eps o f the
u ppe r a rms )
S

re

or

t o be i n

far fro m

sa t i s fa ct or y co n d i t i o n N ow h ere
.

i s t h e va l u e of c urry i n g

m ore re co g ni z e d th a n i n th e
U ni t e d St a t es c ava l r y Ma n y t ro o p c omm a n d ers i n
s i s t u p o n g ro o mi ng for th re e quar t ers o f an h o ur i n
.

B U I L D I NG OF V ITA L PO W E R

2 14

poorly

The sk i n becomes rough

li ke san dpaper to the touch ,


almost dead

in

order to acqui r e

t he surface of t he body
di et

in

coarse , almost

mo i st

perfectly healthy skin

soft li ke sat i n , an d
a proper

or

an d

clamm y,

an d

is

smooth

an d

thi s con di t i o n

an d

ma in ta in

n ot

o nly

is

essent i al ,but d r y fri ct i o n baths of some

Sh o wi n g h o w for wa r d p or t i o n of th e l e g c a n be r u bbe d Br i n g th e
t o w e l b a c k a n d for th r u bb i n g the for wa r d p a r t of the l eg fro m the e x t r e m e
u ppe r p a r t d o w n t o the a n k l e S a me ex e r c i se wi th the othe r l eg ( For
m )
m u s c l es of the b a c k p a r t of sh o u ld e r a n d b a c k p a r t of u ppe r
.

ar

ki n d mus t be regul arly t ake n


depe n ds largely upo n O pe n
di seases

can

be avo i ded

if

an d

Perfec t ly pur e blood


ac t i ve pores

you have

an

M a ny

ac t i ve ski n to

ass i s t t he depurat i n g organ s of t he body

The bes t t i me to tak e a fr i ct i on bath

is

D RY FRI C TIO N B A T H
di at el y on

ari s i n g

2 15

If you take any exerci se i t should

precede n ot f ollo w the ba t h

The vari ous w ays of u s

t he to w el w hi ch w i ll en able on e to thoroughly rub


every part of the body , are i ll us t rated i n thi s chap
ter The average i n di v i dual w il l i magi n e that he can
rub hi msel f all over w i thou t in s t ru ct i on s of thi s char

in g

S h o wi n g h o w the b a c k p a rt of the l eg c a n be r u bbe d Br i n g the t o w e l


h a c k a n d for th gr ad uall y all o wi n g i t t o d es ce n d u n t il i t h a s r e a c he d the
a n k l e ( F m u s c l es of fore p a r t of sh o u ld e r a n d b i c eps )
.

or

ac t er , an d

no

doub t , t o a cer t a in ex t e n t , t hi s

is

true ;

but i f t he fri c t i on ba t h i s t aken as here w i t h descri bed ,

t h t he ordi n ary rubbi n g


tha t i s don e w i thout an y den i t e kn o w ledge of t he
sub j ect on e w i ll very qu i ckly learn t he value of thor
ou ghn e ss i n t hi s co nn ec t i o n
and

i ts

effec t s compared

wi

B U I L D I NG O F V IT AL POWER

2 16

N ot o nly do the me t hods t hat I have advi sed thor

oughl y aw aken every part of the surface of the body,


but they exerc i se n early all the muscles of the arms ,
chest , an d the back bet w een t he shoulders
if

vi gorously go t hr ough

on e

mot i on s , he
of fat i gue

ill ustra t i o n s

In

fact ,

these var i ous

w i ll

usual ly exp eri en ce a certai n amoun t

In

the descri pt i on un der each of t he

of t hi s chapter I r efer to the muscles

that are exerc i sed


sho w n

all

developed by t he movemen t s

an d

The fri ct i on bath

can

be taken

wi

th the

C are should
be taken to scen e good tow els , as the cheap ki n d
tear easi ly S oft bri s t le brushes can be used though
on e cann ot secur e qu i te as much exerc i se w hi l e usi n g
them as w i t h t he tow els It i s advi sable t o follow the
fri cti on bath w i th a cold bath Th e l att er can be
t aken w i th a w et to w el or w et spon ge , or i f des ir e d,
i mmers i on i n a t ub can take the place of these
ordi n ary Turki sh or a fri ct i o n tow el

B U I L D I NG O F V IT A L POWER

2 18

crease t he ac t i v i t y of every part of t he fun c t i o n al


sys t em ,

t he blood , as i t rushes alon g t hr ough


arter i es an d cap i llari es n ot o n ly performs i t s dut i es
i n a t horough f a sh i o n , but i s clea n sed of much of i t s
i mpur i t i es by t he i n creased act i v i t y of t he el i mi n a
t i n g organ s brough t about by v i gorous muscular
movemen t
There are ma n y w ho ba t he re gularly an d frequen t ly
H ow f ew real i ze that the i n ter n al
w ho are n ot cl ean
and

surface of all the var i ous arteri es , glan ds


of t he body

is

perhaps

ft y

from

l th

an d

To be clean mea n s

i nter n al

fore i gn matter

surface mus t be free


The average

be i n g i n thi s age of hear t y eat i n g


i ng

must bathe freque n t ly

w ar dly an d

outw ardly

orga n s

t i mes greater than the

ex t eri or surface of the body

t hat every part of thi s

an d

in

an d

hi mi an

excess i ve cloth

order to be clean , i n

The true ob j ect of bathi n g

is

n ot

o nl y to remove

the di rt from the exteri or sur face of the bo d y, but


to accelerate the act i on of the pores , an d thus en able
the

i n ter i or

organ s to properly

form thei r fu n c t i o n al processes


The bath i n g hab i ts

of

i n di vi

holds di ffer very mater i ally


i ng

of a bath

t r i ct s w here

is

an

an d

duals as

In

ar e

ell as house

some homes , the tak

u nusual eve nt

bath tubs

effect i vely per

u n k no w

In

n, on e

coun try

dis

or t w o baths

C O N S T AN T
dur i n g the

w in

total efforts

in

Al though

B A TH I N G

ter season

w ill

thi s di r ec t i o n

of t e n represen t t he

you may be able t o avo i d bathi n g

e nj oy a modera t e degree of health , you


be s t ron ger , heal thi er

e dl y

f r e qu en t l v

used

an d

clean er

w i ll

if

an d

un doubt

t he bath

is

us carefu lly con s i der the effects of bathi n g

L et

\ Ve

2 19

I M PORT AN T

have hot , tep i d

an d

cold baths

The cold bath

is

u suall y taken w i thout soap , an d i s n ot espec i ally


clean s in g It i s l i ke surf ba t hi n g a valuable toni c
It bri n gs the blood to the surface of the ski n an d i s
.

gen erally exhil arat i n g


To some

it is

c ir culat i on
n ot

is

It shoul d be used

poor , i t

is

Each day the

colder

th care

very be n e c i al , w hi l e to others , i f the


far from advan tageous
wi

very stro n g , you shoul d begi n

ater

wi

ater

can

If

ahn ost

tep i d

be made a

li ttle

th

The cold bath , to be product i ve of the most

be ne t must be follow ed almost i mm edi ately by a


feelin g of

armth

an d

e xhi larat i on

If you cann ot

thus recuperate , the bath has been too cold , an d


should be used
In

armer

on

the n e xt occas i o n

or der to be product i ve of all poss i ble ben e ts , a

cold bath shoul d foll ow a dry fr i ct i on bath of the


t i re body , the la tt er bei n g preceded by some
or ou s

body

it

exerc i se that

i nto

thorough

wi

ll bri n g

a ct i vi t v

all

en

vi g

the muscles of the

If a cold bath

is

take n

B U I L D I N G o r V IT AL POWER

220

t he fun ct i on al an d muscular
systems have bee n t hus a w aken ed , i t i s t hen n ot o nl y
ben e c i al , but thoroughly e n j oyable as w ell
There are vari ous w ays of t aki n g cold baths , but
probably the safest me t hod of begi nn in g i s to use a
\ vet to w el or a spo n ge
If you w i sh to be s t i ll mor e
careful , you can merely di p the han ds i n cold w a t e r
an d r u
b t hem al l over the body
The shock from thi s
i s mi ld i n deed , an d t o recuperate from i t i s n ot di f
A fter try i n g th i s a f ew days , a w et to w el can
cul t
b e used , an d then later , you can secur e a large spon ge
an d u se the cold w ater st i ll more freely
after the c i rculat i o n

an d

S ome take a plun ge


Thi s

is

i n to

a bath tub of cold


an d

a very vi gorous method

recommen ded , unless a great deal of


p ossessed by the bather

ater

hardly be

can

vi

tal stren gth

is

N ever t ake a cold bath

hen you are ch i ll y or

un

less the i dea of i t seems actual ly pleasurable Though


.

on e

may shi ver at the thought of a cold

r i s i n g from a
I descr i bed

an d

ater

c i rculat i on

b lood

i n w ar d

is

tub

upo n

arm bed , some act i ve exerc i se such as


it,

prece di n g

actua l ly yearn for

C old

an d

i ll

oft e n make you

thoroughl y en j oy

it

a po w erful st i mula n t to the e xteri or

When
an d

i t i s r st

o nw ard

appl i ed , i t
i ts

dr i ves

the

course tow ard the

22 2
an d

h ot

B U I L D I NG O F V I TAL POWER

t he more you eat t he more fr e q uen tly the u se of


baths w i ll be n ecessary They are po w erful
.

ex t eri or clea n s i n g age n ts

They O pen t he pores ,

dr a w a vas t qua n ti t y of blood to the surface of t he


body,
w

i n duce

an d

ac t i vi ty of t he secret i n g gla n ds

h i ch po u r t he i r i mpur i t i es out through t he pores

If you follow the or di n ary hab i ts of l i fe , a ho t ba t h


wi

th t he free use of soap

n at ed wi

is

t h alkali , from

on e

un doubtedly ben e c i al

be recommen ded
extract t he
that

it

an ce , an d
n

an d

an d

i f it is

i n gs , i n j ury

eek

The best soap to use

P ur e

i ll ,

cast il e

soap

is

can

to a certa in e xt en t ,

con tain s the more such resul t

the ski n soft

from t he skin , an d t he more alkali

Oil

Oi l makes heat

The

S oap

to three t i mes per

oi l .

that made of vegetable

too stro n gly i mpreg

n ot

is

w il

l be

ot i ced

a valuable emol l i e n t ; i t keeps

velvety to the touch

an d

in

appear

removed too freely by frequen t soap

may result to the cut i cle

ecessi t y for hot baths must be determi n ed ,

how ever , by your hab i t s

an d n

is

termed

a hi gh l i ver ,

an d

eeds
do

If you are

n ot

hat

exerc i se much ,

you w i ll have to use hot baths very frequen t ly i n order


to mai n ta i n even exter i or clean l i n ess
feel sti cky , you
bathe , though
co n di t i on

can

it is

then be sure that

When you
it is

t im e t o

far better to an t i c i pate thi s

C O N S T A N T B A T H I NG I MPORTA N T
H ot baths are li kely t o be relaxi n g, an d

cer t a in ly deb ili ta t in g

ar e

If you are

s t ro n g they should be t aken


In

wi

excess
very

n ot

th t he greatest care
-

ma ny cases t hey are cap able of

harm t han are cold baths

in

22 3

orki n g more

The tep i d bath makes for clea nli n ess , though thi s
about the o nl y p m p ose t hat

is

it

serves

It has but

li t t le effec t upo n t he e xt er i or c i rculat i on ,


cel er at es

t he ac t i on

Of

ki n

in

is

It

gymn as i um s , an d t hose
i n s t i t ut i o n s

precedes

i t , are

in

ahn ost

used

in

taki n g

an d

loud

able cha n ge that


e r ci se

t he hab i t

i t , an d

uni versally

Of

atten di n g

the exerc i se that

the i r pra i se of

is

ot i ced aft er half

follo w ed by a show er bath

use , the sho w er

is

i ts

value

an d

pores

an

F or

hour of ex
gymn as i um

at rst usually hot or moderately

arm for the purpose of

is

is

heard hun dr eds of commen ts upo n the remark

h ave

t i on

of the

probably the most exhi larat i n g of

forms of the bath

such

dr yi n g

an d

The sho w er
all

ac

t he pores o nly to the extent of

the po w er exe rt ed by t he rubbi n g


s

an d

i mpur i t i es

ashi ng off the

p er sp i r a

that may have ex uded from the

hil e exerc i s in g ; but follow i n g thi s , the

used as cold as

it

The more

i s in

i mpur i t i es

on e

wi

r un

s from the p i pes

the hab i t

Of

ater

bathi n g , t he more

ll be el i mi n ated from the p ores

If

224

B U I L D I NG OF V IT A L PO W ER

you do

n ot

bi li ty

in

ba t he qu i t e frequen tly , there

tha t they

i ll

accumulate

in

is

a poss i

such qua n t i t i es

the system as to cause some ser i ous

d i sease

D r Robertso n of C hi cago has asser t ed that


.

le

w hi

ba t hs un quest i on ably a t trac t a very large qua n t i t y


of the blood to the surface , t here are
no

i mpur i t i es

skin
is

el i mi n ated from the p ores of the

i n cl i n ed

I am

to bel i eve that thi s assert i o n

con si dered false by

ow n

profess i on

If

early every member of


i nhale

you

ari se s from persp i rat i on


health , yo u

wi

p r act i cal l v

hen

hi s

the odor t ha t of t en
one

is

n ot

good

in

ll have pos i t i ve pr oof that i mpur i t i es

are el i mi n ated thr ough

it

He

is

un quest i on ably

r i ght i n hi s asserti on tha t a soap of stron g alkal i


remove too much
n

Oil

from the ski n , but i t

ecessary to use soap of thi s character

is

n ot

H i gh

vegetable soap con ta i n s but very l i ttle alkal i

wi

ll

at all
gr

ade

The dan ger of p n eum on i a from a bath may occ ur


to those

w ho

i n dulge i n

bodil y ablut i o n s

o n ce

year w hether they n eed a bath or n ot , but those


bathe regularly w i ll be

in

i n g , an d

there may be a

out of the

B ut

w ho

very li ttle da n ger from the

di sease , because of thei r cleanly hab i ts


Too m u ch hot bathi n g

in

is

u n quest i o n ably

f ew

people

w ho

d eb ili t at

are bathed

orld accordi n g t o thi s doctor s assert i on

here there

is

on e w

ho

d i es from the u se

of

B U IL D I NG OF V IT A L POWER

226

'

a cold ba t h

w i th

w et

to w el imm edi ately after my

exerc i se i n the morn i n g, and on e or t w o ho t ba t hs


d ur i n g the w eek , j ust before reti ri n g at ni ght I n
.

the matter of hot baths , I allo w my


di cat e

them

the i r n eed

i n cl i n a t i o n

to

in

have n o re gular days for taki n g

I am very much
so n al method

i n cl i n ed

hi ch I have

pl i cable to the average

to bel i eve that the per


i n di cated, w ould

i n di vi dual

w ho

sess abou n di n g , exhi larat in g health

be

ap

desi res to p os

CHA PTER XX I V
STRE N GTHE NI N G
VA

TH E KID NE YS

KIDN B Y S DIS E ASE S

S T IM P OR T A N CE OF TH E
or KI D
NE Y S H ow C A U S EDT OB A CCO , ALCO H OL A N D S TI M U
LA TI NG DIE T PR IN CI P AL F A C T OR S IN DE S TR O YI NG TH E

E
R
R
M
P O WER OF KI DN E Ys GE N A L T EA T E N T E XE R
CI SE S F OR S TR E NG T H E NI NG T H E S E I M P O R T AN T OR G A N S
-

A m an

t he ki dn eys i s li k e a
board w i th a k no t i n i t W i t h any severe stra i n
a w ay goes the w hole fabr i c ; i t becomes broken an d
us eless
V i t ali t y Of the ki dn eys must b e ma in tai n ed
These very useful organ s must be w atched w i t h t he
most j ealous care It i s their w ork to carry off t he
greater part of the w aste ui ds Of the body M uch
or

oman

eak

in

soli d

'

aste matter, too , i n the form of very small

p art i cles , i s eli mi n ated i n the ui d e j ected by the ki d


T
neys
N

ow ,

the

ki dn eys

e
f ombi n ed w i

may be gi ven proper har di n ess

th m u scular exi b ili ty , j ust as eas il y as

may the b i ceps

N ote that I say

p rop er

The ki dn eys are deli cate organs that


eni n g .

hardi ness

eed s t ren gth

Yet how man y , even amon g athletes i n trai n

i n g , ever gi v e

thought to

t he

th of th ese

s r en g

or

B U I L D I N G OF V ITA L POWER

2 28

ga n s

The ki d n eys are t here , an d t hey appear t o

do in g t he i r

ork properly

be

Is t ha t all t he t hough t

t ha t n eed be gi ven t hem un t i l t hey compla i n t hr oug h


"
t he medi um of di sease 2 N 0 ! M ost emphat i cally
.

The ki dn eys

no !

eed care

no

matter

heal t hy

h ow

t hey are , an d by proper care they can be s t ren g t h


e n ed B ut h ow ?
F ir s t , i n t he w ay of gentle exerci se by massage
.

S t an d erec t ,w i t h t he ha n ds res t i n g j ust back of t he


hi ps
w

ard

over
tw o

an d

over t he ki dn eys

an d

do w nw ard , applyi n g the heel of each han d

on e

of t he ki dn eys

M assage stro n gly

C o n t in ue thi s for

full mi n utes every t i me that you exerc i se

F oll o w t hi s up by kn eadi n g over the


about the same len gt h of t i me
an d

apply the

of the ki dn eys
an d

kn uckles
.

of the

S tart wi th the

or

for

C len ch the ha n ds

n gers
s ts

over t he regi on

close to the Sp i n e ,

kn ead for w ard over the organ s , stopp i n g o nl y

un der the lo w est ri bs


d

on e

ki dn eys

hen you have reached the s i des of the

an

up

same sur faces

wi

j u st

Then kn ead backw ard aga in ,

repeat thi s movemen t several t i mes

Then foll ow up the

t r i mk

k neadi n g

by stri ki n g over the

th the t i ps of the

n gers , co n t i nui n g

t hi s percussi on , in the forw ard movemen ts un t il you


,

t ouch t he abdomen
a ga i n
.

Then go backw ard

an d

for w ard

B U I L D I N G OF V IT AL POWER

2 30

arrhoea , pleuri sy , enl argeme n t of the heart,

di

an d

fr equen t headaches O f t e n accompany B ri ght s

se i n i ts adva n ced s t ages

ea

di s

C on gest i on of the ki d n eys i s usua l ly i n di cated by


the mi n e be i n g e i t her very abu n dant an d very pale ,
or else scan ty
i n di

an d

hi ghly colored

cated by bloody ur i n e

H emorrhages are

di seas es of the ki dn eys , comi n g un der t he

A cute

head of con gest i o n ,

i n amm at i o n

hemorrhage ,

an d

may in some cases be the resul t of an acci dent , or may


accompa ni ed by some o t her

be

t i o n of t he ki dn eys
wi

sease

i s n ot i n freque ntly

I n amm a

a compli cat i o n

th scarlet fever , measles , di phtheri a , an d di seases

of thi s character

The most com mon cause , how ever

the free us e of alcoholi c beverages , w hi skey , beer ,

is

w in

e , hard ci der , etc

S t im ulat i n g
do

wi

th

li quors
ly

di

an d

i n duc i n g

an d

i m proper

foods also have much to

the di sease

The use of alcoholi c

excess i ve feedi n g are evi ls that are close

associ ated

wi

th

it

Al

coholi c

li quors , unless

to excess , al w ays st i mulate the appet i te


on e

to eat too freely

Th i s

is

used

i n cl i n e

an d

equally tr ue

Of

all

meats , very h i ghly season ed di shes , an d other art i cles


w

hi ch , i f

on e

health , should

des i res to co nt i nu ously en j oy


be

r el i gi ou sl v a

vo i ded

ormal

Pers i sten t n eglect to dr i n k a suf c i en t qu ant i ty of

S TRE NG T H E N I NG T H E KI DN EY S
p ur e

231

ater, an d t he lack of exerc i se , are also very

p romi n en t causes of t he a il m en t

The ci rculat i on

be

omes sluggi sh , a n d the act i vi ty of t he depur at i n g


orga n s i s grea t ly lessen ed w hen on e follow s a seden

t ary occupat i o n S moki n g i s an other i n c i temen t of


k i dn ey trouble , an d w hen the pat i en t i s addi cted to
thi s hab i t the di sease i s far harder to c ure Weari ng
.

too heavy clothi n g

an d

persi sten t

eglect of re gul ar

bathi n g lessen the act i vi ty of the excretory organ s of


the s ki n

Thi s adds to the

ork of the ki dn eys , an d

un quest i on ably makes them more li able to some form


or t he other of di sease

On e of the r st methods to adopt i ntreat in g the

acute mani festat i on s of di seases of the ki dn eys


Shoul d be the appl i cat i on of very hot cloths to the
smal l of the back

The ushi n g treatmen t mu st be

used to thoroughl y clean se the low er b ow el of

im

all

pur i ti es ,

an d

follo w i n g thi s , the pat i en t shoul d be

w rapped

in

arm blank ets to

spir at i on
w

L arge

quan t i t i es of

ater shoul d be dr unk da i ly

cured , pur e rain


In

i n du ce

th e

p ur est di st i lled

I f t hi s

ater w ill do as

cop i ous per


cann ot be se

w ell .

the acute stages of the d i sease , ab solutely

food shoul d be allo w ed un t il the

i n ammat i o n ,

gesti on or hemorrhage has s ubs i ded


In the treatmen t of chr o ni c

no

con

B ri ght s

di sease , ever y

B U I L D I NG OF V IT AL POWER

232

poss i ble en deavor must be made to b ui l d up the body


to the

ghest state of attain able vi gor

hi

c i ses of

all

an d

In

perc u ss i on

addi ti on t o the massage, kn ead

as

already descri bed, exerci ses

that cal l for the tur ni n g


an d

t w i s ti n g of t he trunk ,

an d

ben di n g of the body , sho ul d be employed

B ut i n

t he case of these , care sho uld be taken that the


is

n ot

severe e n ough to cau se pa i n

ki dn eys themselves
w ill

be

don e by

st rai ni ng
an d

Freque n t fasts of from

lon g w al ks

tw o

t i on are absolutely essen t i al

be taken

can

in

to seven days

if

D eep

dura

a speedy recovery

B etw een fast i n g peri ods onl y

ork

the regi on of the

eak ki dn eys

th the greatest possi ble ben e t

desi red

in

Remember that much harm

breathi n g i n the Open ai r


wi

ex er ~

ki n ds that ten d to accelerate the c i r cula

t i o n are advi sed


i ng

Mil d

tw o

is

meals a

day shoul d be eaten , an d pure w ater shoul d be kept at

h an d at all t i mes
D rin k

no

an d

used freely bet w een meals

l i qui d at meal t i mes

A vo i d

absolutel y

all st i mul at i n g dr i n ks such as tea , co ee, an d alcohol


M eats , sp i ces , an d every art i cle of food that

i n cl i n ed

on e

to st i mul ate the appeti te or make

eat , must be stri ctly avo i ded


Tobacco must b e tabooed
expected

ould be
over

if

a complete cure i s to be

L i ve i n the O p en ai r as much as you

can .

V en t i lat e

28 4

B U IL D I NG OF V I TA L POWER
.

P la ce

parti ally clos ed


of the b o dy near

h ands ag ain st the part


the w ai st li ne, as sh ow n i n o ppos i te i ll us
trati on
N ow move the h ands b a ck and
forth , press ing inw ardl y as vi g o r o u sly as
T ak e thi s
you can w ith o ut dis comfort
ex erci s e fro m the back bone o utw ard and
also d o w nw a rd
.

2 36

B U I L D I NG OF V ITA L POWER

238

B U I L D I NG OF V I TAL POWER

ht foot in front, b end over forw ard and


over to the ri g ht, press i ng i nw a rd w i th the
l eft h and in the regi o n of the ki dneys as
sh own i n i ll u strati on
Same exercise w i th
po s iti on reversed
ri g

B U IL D I N G O F V ITAL POWER

a l i ke , the ma i n di fferen ce be i n g
frequen cy of evacuati on

in

of relat i ve

on e

S ome people are su bj ect

o nly to occas i o n al attacks of co n sti pat i o n , w hi ch may


last from
ar e

on e

or tw o days to as ma ny

vi ct im s of chr o ni c con sti pa t i on

eeks

Others

hi ch, i n

early

every case ,i s t he d i rect ou t grow t h Of w hat are at r st


o nly occas i on al attacks of the a il m en t
The

gen eral symptoms are :

I n freque n t

or e n t i re

i thout

arti c i al

absen ce of movemen t of the bo w els


ai d

;in act i ve

co n d i t i on of the ki dn eys ;dr y, ro u gh and

sallow ski n ; ton g ue coated ; brea th foul ; mi n d de


pressed
t at i on
of

A dded

Of

to these are , n ot i n frequen tly , palp i

t he heart , headache , n eur algi a or some ki n d

fever , n ervous n ess

an d

hyster i a

Ext reme n ervous deran geme nts , i n deed , are so

fr e

q u ently associ ated w i th con s t i pat i on tha t for thi s rea


s on , i f

for n o other, the most dec i s i ve measu res shoul d

be taken to promptly
t i o n of the bow els

i n sure

the regul ari ty of the

There are to day thousa n ds


-

w omen
n ervo u s

ac
an d

recks w hose

thousa ds

Of

troubles

all be t raced to con st i pa t i o n, n eglec t ed ,

or

can

else treated

hi le but
,

wi

t h the purgat i ves that reli eve for a

hi ch

deep seated in the


-

i n var i ab l v
en d

n ot

make the mal a dy more

F ood may be ever so


the bo w els do

trea t

holesome
it

i th

hen eaten , but

proper

act i yi

if

ty i t

24 3

C O N S TIPA TIO N D E S TROY S V ITA L ITY


becomes as p oi so n ous

some cases , more

in

an d ,

hen

t han foo d
eaten , b u t tha t i s

properly excreted from the body

N ormal ac t i v i t y

po i son ous , an d
w

hi ch

is in

wi

ll pro duce more

b ad

co ndi t i on

of the bo w els must be mai n t a i n ed


rema i n
r s t

if

on e

a healthy physi cal con di ti on

in

Of

s i gn s

bo w els

i n j ury

expec t s t o
On e of the

i s i n act i vi ty

o n comi n g di sease

of the

C onst i pat i on carr i es


delayed bu t

In Its

i n e vi t able

evertheless

break dow n of t he health

an d

absolu t e

O n ce that the health

lost by co n sti pat i on there

tra in a some t i mes long

is

rega i n i n g

no

pri mal a i lme n t has been cured

it

is

un t i l the

F or , in addi t i on t o

the lo n g li st of other evi ls that con s t i pa t i o n breeds

there

is

system

a fail ur e
If the

the body , the

Of

the

utri ti ve processes of t he

aste matters are

n ot

our i shi n g of the t i ssues must all but

come to a ful l stop

U n der preva il in g ci rcumstan ces ,


u en ces

day

nu

merous i n

te n d to bri n g about thi s complai n t , but

of the most commo n of such


l i fe

removed from

is

an

i n act i ve

hab i t of

If you take absolutely n o exerci se , i f you


in

close , hot rooms , r i de about

in

on e

si t

all

carri ages or

p ubli c con veyan ces w he n ever compell ed to leave your


home , i t
c

is

omp lai n t

a d i f cult matter to avo i d acqu i ri n g th i s

U n der such c i rcums t an ces the c i rcul a

B U I L D I NG O F V IT A L POWER

2 44

t i on

usually very sluggi sh

is

and

It cann ot capably

t he i n
act i vi t y of the alim en tary can al n at ur a lly follo w s
A di et h i ghly co n ce ntrated, or on e in w hi ch t he
food i s extremely r i ch or super cooked , also has a
i ts

properly perform

fun c t i on al du t i es

an d

great ten den cy to p roduce thi s trouble


an d

fee , tobacco

cof

Tea ,

beer are al w ays con tr i butory ca u ses

When w hi t e bread i s made a large part of the di etary ,


con sti pat i on
w

heat

is

certai n

the bran has been removed ,

and

a doughy mass an d
di gest i ve

When t h e outer Shell of the

it is

of a great man y

a lmost im medi ately


w

t i cs

ri t er kn o w s

the use of

hen a chan ge

w as

very seri ous cause i s also the use of cathar

These of course rel i eve the trouble for the t M e

be i n g , b u t gradually the
di gest i ve

organ s

is

ervous po w er of the
an d

lessen ed ,

if

the

use

of t hese poi so n s i s co n t in ued the doses have to be


s t an t l y

u en ce
in

hi t e

t hi s t rouble , w hi ch

Of

di sappeared

hole meal bread

A n other

The

i n stan ces w here

bread has been the sole cause


made to

it

becomes

mat t er for the

a very di ft

j ui ces to pen etrate

it

i n creased

a n d ul t i i n at el y

When the organ s

are

they lose the i r

dull

an d

fact almost paralyzed by dr ugs , on e

seri ous con d i t i on , an d


di et in g

an d

it

con

in

deaden ed ,

i s i n deed i n

O fte n takes a lon g cour se of

exerc i se to br i n g abou t recovery

N eg

B U I L D I NG O F V IT AL POWER

24 6

D i etet i c errors cause con st i pa t i on throu gh ( a ):


i ns uf c i e n t or too h i ghl y co n ce n t ra t ed food ; ( b ) cer

ta in foods

astri n gen t beverages

an d

mi lk , tea

and

claret are proverb i ally con sti pati n g ; ( c ) i n di ges t i ble


food ;
ob struct i on s from over
eat i n g of coarse
food ; ( e ) i rregul ari t i es

i n t i me

Of

meals , hasty mas

( f ) the d r ink i n g of too li ttle w ater


The latter i s a very common cau se of const i pati on ,
because the d i gest i ve ui ds are thereby lessen ed i n

t i cat i on ,

volum e

etc

an d

are less thorou ghly mi xed

wi

th the food

in

the al i men tary can al , an d the low er bo w el becomes

so

dr y

that fri cti o n prevents the o nw ard movemen t

of the faeces

Putti n g asi de
u n derfeedi ng

is

i n suf ci e n t

food

as

cau se
L

but rarely e cou tered


n

s in ce

an d

oh

servi n g that m i lk may be dr un k freely by man y peo


ple

wi

thout ca u si n g con sti pat i on , i t w i ll be n o t ed that

the hi ghest medi cal op i n i on ascri bes con sti pati on to

b ad d i eti n g an d the use of too l i ttle w ater A d d to


thi s the lack of sui table exerci se an d w e are i n ful l
possessi o n of the cau ses that are to b e remedi ed or
r emoved
.

C H A P TER XX V I
H OW TO

RE ME DY

C ON ST IP A T ION

N A T UR A L M E T H ODS O N LY M E T H ODS T HA T C A N R ELI EVE


CO M B I N A T I O N OF DIE T , E XE R C IS E A N D P H Y SI C AL U P
B U I LDI NG U NF AI LI NG M E T H OD OF C UR E P I LL S A N D

C A T HAR TI C S I N T ER FE R E WI T H R ECO VER Y A GGR A VA T E


TR O U B LE COLO N FL U SH I NG A S U B S TI T U TE
-

T h e r em o v a l of t h e c a u s e is a m a tt er of t h e
Ca t h a rti c s s ho u l d b a v o i d e d i f p o ssi bl e A A

Is there a remedy for con sti pati o n ?


hes i t ati n gly , Yes !

Of

I a n sw er

un

Is there a rap i d remedy ?


severi t y

r s t i mp o rt a n c e
S t evens MD

the case

It

is

Thi s depen ds upon the


a safe rule to observe

in

t he heali n g of t he Si ck , t hat the lon ger the malad y


has lasted the lo n ger must the sufferer w ork for the
ew e
B ut the most obst i n ate case of co nst i pati on
shoul d yi eld to n atur al me t hods of cur e i n an en
cour a gi n gl y short space of t i me
Is t he cur e that I propose an un fa ili n g on e ? To
thi s I w il l reply that , after ma n y years of exp er i en ce
in the heali n g of the body , I have n ever k no w n my
method to fail B ut you must n ot take up the t reat
men t for tw o or t hr ee days , then begi n to doub t , an d
soon go back to cathart i cs , di eteti c s i n s an d lack
of exerci se
.

247

B U I L D I NG O F V IT A L POWER

24 8

There are several me t hods for treat i n g t hi s a nn oy


i ng

trouble , bu t probably t he best

of di et , exerc i se
The tri o
wi

an d

a comb i n a t i o n

gen eral phys i cal

o nl y act

w ill n ot

is

in

up -

an d

v i gor

thereby vas t ly

an d

v i tal po w ers

bui l di n g

a remedi al mann er , but

ll , at t he same t i me , f urt her the gen eral

t i on al

i n crease

con st i tu

the

ervous

G i ve yourself a l i t tle t i me to br i n g about a n atur al ,


n

ormal con di t i on

If you have been

taki n g p ill s or cathart i cs


as i de i mm edi ately
you

can

an t

form , t hr ow them

B ut thi s , too , shoul d be

absolutely requi si te

n ot

What yo u

an y

the habi t of

If i mm edi ate act i on be n ecessary

ush the colo n

avo i ded i f

in

in

is

ormal act i on of the bo w els ,

bro u ght about w i thout ar t i c i al


is

a source of dan ger or , i n

an ce
i ng

an y

ai d , w

hi

ch at the best

even t , of great ann oy

If , how ever , you have to make use of the u sh

method , gradual ly di sco n t in ue i t s use

t wi ce the rst

i n ter

soon as the bo w els begi n to mani fest a ten den cy

to act by themselves , you


o n ce

Flush say

eek , an d thereafter exten d the

vals bet w ee n the operati on s


As

can

cease the ushi n g at

L i vi n g

on

frui t j ui ces alon e for from

on e

to thr ee

days , i s al w ays the best mea n s of begin n i n g the


ural treatmen t

A f t er

thi s eat on ly t w i ce a
,

d av

n at
an d

B U I L D I NG O F V IT AL POWER

2 50

efforts

i th

every muscul ar co n tract i on of the

i ntes

t i n e as t he latter seeks to r i d i tself of them


M oreover , w hen the colon i s i n th i s dry , parched con
d i t i on , w ha t l i tt le u i d there i s i n the faeces i s take n
from them i n order to lubri ca t e the i nn er membra n e
of t he organ
Thi s leaves the faeces st i ll more d r y
wi th each i n ch of progress t hr ough the colo n , a n d

n ally t hey become so caked an d s t o n y that , some


w here n ear the en d of the i n test i n e they stop alto
gether
If thi s fearful co ndi t i on i s reach ed , agon i es i nde
scri bable are s u ffered Every hour i n creases the
t ro uble There i s a fran t i c des i re to evacuate ;but i t
seems as i f the effort w ould result i n the ren di n g of
t he rectum A t th i s stage there i s n o rel i ef poss i ble ,
except thr ou gh the und i gn i ed an d u npleasan t proc

un packi n g
Yet th i s con di t i on of dr y
e ss of

pack could have bee n obv i ated by the presen ce of


s uf c i en t ui d i n the in testi n es
I n deed , some of my readers have assured me that
the drin ki n g of a s uf ci en cy of w ater has been fou n d
by t hem all that w as n eede d to keep the bo w els i n
re gul ar act i o n B u t I i magi n e that they have for
got t en to ad d tha t t hey are i n the hab i t of exerc i s in g
an d eat i n g proper foods
.

CHA P TER XXV I I

EXER C I SE S FOR REME D YIN G CON STIPA TI ON

EXE R C IS E S T HA T IN C R EAS E GE N E R AL F U N C T I O N AL VI GOR


E N E R AL DI R E C
EXE R C ISE S F OR LOC AL TR E A TM E N H
T I O N S T HA T WI LL H ELP I N R E M EDY IN G TR O U B LE
-

Those
w

hose fa i t h

in

exerc i se

is

Of

rece n t bir th ,

hose e n t hus i asm for muscul ar exert i on

most

holly

o t hers , an d
i ol ogi cal

to

use

local

is

the good res ul ts t hey have

on

w ho

are as yet i gn ora n t of

i ts

based
n

or

speci al

exerc i ses

A nd

in

true phys

value , are too pron e to at t ach great

oted

al

ei ght

they O ften

them to the total exclus i on of other forms of ex

e r ci se

t hat are

t i on al

vi t ali ty

for t he upbui l di n g

Of

fun c

C on st i pat i o n
po w ers

i n te n ded

is

due to a break

H e n ce , as a par t of

i ts

in

the fun cti on al

cure , fun c t i o n al

vi gor mus t be restored by a system of


c i ses des i gn ed for that pu rp ose

g e ner al

e x er

The local , or speci al

exerc i ses are to be used o nl y as a part of the day s

muscle makin g
-

B ear t hi s

in

ork

mi n d al w ays ; you

can

secur e reli ef

from yo ur malady most rap i dl y by fol lo w in g all t he


r

ules , an d by pract i c i n g all the exerc i ses , that apply


2 51

B U I L D I NG O F V IT AL POWER

252

to gen eral fun ct i o n al v i gor


effect i ve

w ay

A nd

th i s

is

the o nly
of Obta i ni n g a perma n en t recovery
.

Regular , systemat i c , phys i cal exerc i ses , t e n di n g to


bui ld u p the muscul ar system , shoul d be adopted ;
added thereto , lo n g
c i ses

wi

alks

deep breath i n g

an d

exer

ll be fo u n d to be greatly to your adva n t age

un der any c i rcumstan ces co n s t ri ct the body


Al lo w the most perfect freedo m
at the w a i st li n e
of act i o n i n that regi on
A s to the speci al or local exerc i ses , N atur e has
n ot

p o i n ted the
pa in full y
w

un erri n gly

w ay

an d w i

When you are tryi n g,

th l i ttle or

success to evacuate ,

no

hat form of mu sc ular exert i on do yo u

i n st in ct i vely

employ at s u ch a t i me ?

Al most

yo u ben d for w ard , as

t ryi n g to press your chest

if

u pon yo ur kn ees , an d often


the trunk to
w

hat ever

one

w ay

t hout reali z in g

it

thus do in g you carry

in

s i de or t he other of the legs

In

you bend , you are cer t ai n to be tryi n g

to compress the abdomen


N ow ,these

wi

to d

i ve i t

back

moveme n ts are made i n st i n ct i vely at the

momen t of sufferi n g , an d t herefore they are the r i ght


ones

What you are tryi n g to do

wi

t h the

ai d

of

your co n tort i on s i s to compel the muscles of the i ntes


t in es to co n tract

an d

relax al t ern ately , thu s forc i n g

alo n g the fa ces tow ard t he po in t of e j ec tme nt

t he co n st i pat i o n

is

n ot

Whe n

too severe the moveme nts


,

ai d

B U I L D I NG O F V IT AL POWER

2 54

sea t ed

in

a cha i r

B e n d forw ard as far as yo u

press i n g your body aga i n st your ri gh t leg , as


2

Then repea t the exerc i se

aga i n st the lef t leg

wi

can ,

in F i g

th the body pressed

C o n t i nue un t i l sli ghtly t i red


N ever stra i n at stool When thi s becomes n ecessary ,
s i mply ben d forw ard an d press the body aga i n st the
r i ght an d left leg, altern at i n g from on e to the other ,
an d yo u w ill n d that the des i r ed effect w il l be p ro
.

d u ced

have your room thorou ghly ven ti lated

Al w ays

Try to get

in to

before retir in g

the hab i t of dr i n ki n g a glass of w ater


an d on

ari s i n g

in

the morni n g

B e sur e to secure from seven to


an d
can

n in

bath , take

yourself to
it

it

If you

can

e hour s sleep ,

take a cold bath every day upon ar i si n g


i nur e

if

Thi s

w il

you

sta n d a cold s i tz

after rubbi n g the body thoroughly

a rou gh to w el

wi

th

l be foun d to be of con s i der

able adva ntage i n assi sti n g yo u to w ards recovery

CHAP TER XXV III


SUMMI N G

UP

OF R E SULT S

E S UL T S HA VE B EE N G AI N ED R OO M F OR IM
IE N r
P R oi
T E S TI G
IN C R E AS ED
L U NG P O WE R
T ES TIN G H E AR T , P O WER OF S T O M A C H WELLR E G U
LA TED B O WELS , S O U N D KI DNE Y S , S TEADY N ER VE S, P ow
E E F UL M U SCLE S

WHA T

T h e r p i r to r y c a p a c i ty o r a s J ohn H u t c h in s on c a ll e d i t t h e
t
I t w a s f o u n d by H u t c h i n s on f r o m
vi t l c a p a c ity
w ho m m o s t of o u r i n fo rm a ti o n on t h is s u bj e c t is d e r i v e d t h t a t
a t em p e r a tu r e of 6 0 F 22 5 c u b i c i n c h e s is t h e a v e r a g e v it a l o r
re spi r a t o ry c a p a c ity of a h e a l th y p r s on
f
ee
t
s
e
v
e
n
i nche
h e ig h t Ki k P hy i o lo gy

es

e c.

It

es

is

ve

atural for

on e w

ho i s

orki n g earn es t ly

the problem of supplyi n g hi mself


type of vi tal
ell he

r egi m e

an d

is

an d

wi

th the hi ghest

fun c t i on al pow er , to

succee di n g as he perseveres

from day to day

at

w
wi

on der

h ow

th

n ew

hi s

It also requi r es cour age

pers i st ency to keep at hard w ork in t hi s l in e , an d

to exerc i se all the men tal facul ti es

in

tryin g t o i m

prove upon the r gi me , i f there be at han d


cep t ed

method or data to help

much good
of li vi n g

is

hi m

n o ac

to determi n e

bei n g accompli shed by

hi s

n ew

h ow

system

F ort u n atel y, the tests relat i ve to the b en e cent


atur e of the exerc i ses , etc , that I am advocat i ng,ar e

2 55

B U I L DI NG OF V I T A L POWER

2 56

so a bu n da n t , easy of di scovery
I

i ll

refer o n ly t o t he more i mport an t of t hem

re ader
an d

t i on

appl i ca t i o n t hat

and

i ll

have to t hi nk ou t t he rema i n der of t hem

dec i de for
Thi s

wi

hi mself

j us t

h ow

t o pu t t hem i n opera

ll requ i re some po n deri n g, bu t I

mv readers to learn t o thin k for t hemselves


man
w

il l

w ho
n

The

cann ot do so dec i s i vely

an d

ant

The

sa t i sfac t ori l y

ever be a success as a phys i cal cultur i st

The referen ce t o H utchi n son s beli ef t hat breath

i ng i s

the mos t i mportan t test of vi tal p o w er , as

pr in ted a t the head of thi s chapter, poi n ts the


to the gran dest of

all

tests

ow

w ay

do you breathe ?

H ave you learn ed to do so r i ghtly ? When yo u


ai r i n

take

of those
t i on 2

t o your lun gs can you feel t he w hole fabri c


rgan s movi n g

in

rhythm to the
kn o w

H ave you learn ed to

i n halat i o n i s

i n sp i ra

that the deep

reachi n g every u t termost cell

in

your

lun gs ?
H avi n g sat i s ed your self t hat yo u are breathi n g

properly , go to a Sp i rometer

an d

of your resp i ratory capac i ty


regi ster

225

cub i c

i n ches

yo u are able to breathe


an

i n sp i rat i o n

do it
in

make the ac tu al test


If you

or more , you

in

a proper

wi

eas i l y

can

ll k no w

qu ant i t v

H avin g lear n ed that yo u

th at

a i r at

of

do

can

it

as O ften i n the day as you can remember to B ear

mi n d that

if

you are u n der

ve

feet seven

i n ches

B U I L DI N G OF

2 58

un abl e t o
ab le

und e r s t an d , i t

V I T AL P O W E R

will

p ay y o u to go t o a r eli

p hy s i ci a n , o r bett e r st ill t o a comp ete n t p hy s i cal

c ultur i st

y o u sho ul d be able t o j udge f or your


self i n r ega r d to the o r ga n b y n ot i n g t he i n cr eased
com fo rt i n a n d a r o un d i t , d ur i n g a n d afte r b r i sk mu s
cul ar e x e r t i o n
S t u d yi n g t he ful n ess , s p eed an d
r e g ula ri ty of y o ur pul se w il l f urn i sh y o u w i th many
i ndi ca t i o n s of how y o ur h ea r t i s pr ogr ess i n g
A n d how abo u t y o ur s t omach ? A r e y o u s ur e
t hat , a t l ast , you a r e eat i n g t he r i gh t ki n ds of foods
I f y o u a r e able to d i gest s u ch w i th
an d n o n e o t h e r ?
B ut

'

out

di scomfo r t, and i f

b ei n g

ab n or

l i ev i n g

y o ur a pp et i t e

is

good

wi

th out

mal ,gyou h ave e x celle n t r easo n s fo r b e

t ha t t he vi t ali t y of y o ur d i gest i ve a pp a r at us
'

i s o n t he me n d

t h e foo d

in

abo ut t he ass i mi lati o n of

B ut h ow

y o ur s y st em ?

ave y o u r eached th a t

o
n
t
m
p
r
oveme
n
t
w h e r e y o u n o t i ce t h a t r e p eat ed
i
i
n
i
p
an d

st eady e x e r ci se i s gr a d u all y h a r de ni n g all of y our

r face mu scl e s? If

su

so,

i
i
i
il
o
ur
ass
m
a
t
ve
ca
p
ac
ty
y

i s pr og r es si n g t ow ar d p er fect i o n , fo r , w i t h o u t p r op e r

n our i s hme n t t h er e
i m pr ovem en t i n t he
A nd

w oul d be no obv i o u s

a n d s t ea dy

qu ali t y of th e t i ssu es of t h e bo d y

y o ur b ow el s ?

Ar e

t h ey r egul a r , a n d d o t h e

s t ool s exh i bi t a n o r mal a pp ear a n ce a n d qu ant i ty


.

o nce mo r e ?
h oul d be

T h i s i s a n i m p o r t an t t es t , a n d o n e t hat

c
hed

w at

cl

osel y

I f t h e r e i s n o t gr a dual

S U MMI N G U P OF R E SU L T S
i mp r ov eme n t alo n g

t h e s e li n es , the n y o u m ust p a y

mo r e an d mo r e heed t o t he advi ce that


you co n ce rn i n g

259

h ave gi ven

the c ur e of co n st i p at i o n

U n ti l

y o ur body i s able to di sp ose of all i t s w aste matte r


pr o p e rly a n d full y the r e i s n ot su i ci ent i mpr ove
me n t i n the ge n e r al vi tali ty
for vi tal i t y means t he
h
n
t
i
o
k
n
a
n
er
i
n
a
ll
t
e
u
c
i
n
nal
u
c
e
i
d
e
w
o
W
f
g
f
q
g
.

r s!
e
o
w
p

As t o yo ur ki dn e y s , i f t hey h av e bee n o u t of o r der


you

kn o w w h ethe r the r e

b ette r

i n t he i r

h as i t becom e
-

h as

co n di ti on

sa

an d

t he

In r egar d to y o ur s ki n ,

rm

t in y , y et

v er y p ar ti cul ar l y ,

b een any chan ge fo r


and

elasti c ?

o t e t hi s

sati sfy y o ur sel f al so as t o

whet he r i t i s j ust as cl ea r , an d, i n p l a ces , j us t as r osy


as i t o u ght t o be

Be

mar eful t o obse rv e w het her

ver y

y o u p er s p i r e fr eel y wh e n makin g unu s u al e x e r ti o ns


in

o r di n a r y t emp e r a tur es

T h e ski n t h a t d oes n o t

thr o w 01$ 3 due pr o p orti o n of moi st ur e i s n o t w o r ki n g


i n p e r fect h a rmo n y w i t h th e s y s t em
If y o u ar e
.

a w a r e t h a t you pe rspi r e l es s fr eel y th an


h ealthy p eo p le , d o

n ot

r emedi ed the co n di ti o n
Y o ur

"

n er ves ?

i n c r eas in g i n

is

u s ua l

w i th

r est co n t e nt un til y o u hav e

N ot e

w he th e r t h e y

steadi n ess

ar e

Ar e y o u less

tha n fo rmer l y ? Do y ou go

gr a du all y

d gety

slee p m or r ea di l y,

to

slee p mo r e so un dl y , an d do y o u a wake

wi

th

ense

a s

26 0

B U IL D IN

G OF V I T AL P O W E R

of gr eate r r efr eshme n t ?

eve r be sat i s ed un ti l y o u

kn o w tha t y o ur n e r ves a r e im pr ovi n g i n str en gt h a n d

to n e for r emember

a l w ays, t ha t

Or g ans t hat d omi n at e


t he bod y

Y o ur

t hey

a nd r eg ul at e

t he

ar e

t he

Mast er

fci en cy of

t asks

mu scles ?

a v e y o u a st r o n ge r gr i p , bet te r
a rms , a mo r e p o w e r ful back ? Do y o u r legs s ustai n

y o u mo r e tho r o u ghl y tha n the y di d


A r e y o u able to
s t a n d the o r di n a ry tes t of a ve mil e w al k wi tho ut
fat i gu e ? T h e mu sc ul a r co n di t i o n i s a r eli able i n de x
of t h e gen e r al vi t ali ty Y et thi s does n ot mea n t ha t
you sho ul d seek t o acq ui r e hu ge m u scles by a ny
p r ocess of f o r ci n g Th e seeke r aft e r bodi l y p er f ec
t i on w ill do w ell t o secur e vi t al i t y as pr el i mi n a ry to
all el se T h e b i ce p s a n d t he o t he r m u scl es t hat o n e
l oves t o e xh i b i t i n a hi ghl y d evelo p ed state , ca n be
acqui r ed w he n t h e bas i c b odil y c on di ti on s have bee n
ob t ai n e d i n th ei r bes t fo rms
Do n ot n egl ec t t o ve ry fr equ e n tl y mak e all p oss i ble
N ot o nl y w i ll the s u cces s
t est s of i n cr ease d vi tali t y
demo n s t r a ted b y t he r esul ts e n co ur age y ou t o p e r se
v e r e i n t he r i gh t p a th , b u t s u ch p a ti en t stu d y of y o ur
co n di t i o n w i ll un fold to y ou a p ri cel ess w e al th of new
k n o wl e d ge co n ce rn i ng y o ur h ealt hy b o dy
-

'

VI T AL P O W E R

B U I L D I NG OF

2 62

of y o ur slee p i n g r oom
colde r t he

ai r ,

de o p e n at

t he h a r de r y o u

i n du ce a feel i n g

t he body

wi

w i ll

t im es .

all

The

h ave to w o r k to

of w a r mt h o n t he e xt e rn al s ur face of

If y o u a r e w o r k i n g ha r d at ma nu al labo r , t he

exer

c i ses w hi ch deman d the u se of the same mu scles as


a r e em p lo y ed

y o ur w o r k sho ul d be om i tte d

the mo rn i n g e xe r c i ses

F ollo w

bath

in

wi

th a d ry fr i ct i o n

T hi s ca n be t ake n as i l l ust r at e d

W i th

a dry

r ou g h to w el w h i ch sho ul d be rubbed back a n d fo r th


,

ove r eve ry p a r t un t i l the sk i n


c r eased amo un t

the fr i ct i o n

of

is

p i n k f r om t he

blood b r o u ght to the s ur fac e by

If des i r ed , soft b r i stle b rush es

u sed i n stead of t h e t o w el t o equ al adva n t age


,

A fte r th i s take a cold s p o n ge bath

w at e r

in

c an
.

ave the

ool as you ca n bea r i t a n d s t ill be able to

as c

be

re

w i th a feel i n g of w a r mth

cu p er at e

T w o o r thr ee eve n i n gs dur i n g the w eek , a hot bat h

s h oul d be take n befo r e r et i r i n g, a n d i n eve r y i n sta n c e


t h e ex e r c i ses s h oul d pr ece de
U n less

it

w o r ki n g ve ry ha r d a t ma nu a l labo r , t w o

meals a da y shoul d be s uf c i e n t , t h ou gh ma ny w o rk
i ng

me n a r e able to t hr i ve bet te r o n t w o meal s each

da y t ha n o n thr ee

I f y o u do take th r ee meals a day ,

be ca r eful n o t to ea t mo r e tha n y o u ca n comfo r tabl y


d i gest

I do

n ot by a ny mea n s w i s h to co nvey t he

R EG I ME F OR

P R A CT I CE

D AI L Y

26 3

i m pr ess i o n t hat y o u ca nn ot i m pr ove by ea t i n g thr ee

meals a da y

adv i se t h e t w o meal p l an t o

gu a r d

aga i n st the li ab i l i t y of ove r eat i n g

S e l ect

the di et

th at acco r di n g to y ou r i deas , i s best s ui ted to y o ur


,

i n di v i d u al

n ee ds

A cqui r e the h ab i t of dr i n ki n g o n e o r t w o glasses of


w ate r

befo r e o r afte r e x e r c i se , befo r e r e ti r i n g a n d o n

a r i s in g

in

the mo rni n g

Al tho u gh I advi se t ha t y o u

dr i nk fr eel y of w ate r , I do n ot b y a ny mea n s


men d tha t y o u i mb i be vast qu a n t i t i es
l oad

Y ou

r eco

ca n o v e r

y ou s t omach wi th w ate r to di sadva n tage


r

Or d i n a ri l y

y o u sho ul d

d ri n k

fr om thr e e to

p in ts of w ate r each t w e n t y fo ur ho ur s , tho u gh


-

si x

i f you

p e r s p i r e fr eely, t h e qu an t i t y r equi r ed gr eatly i n


c r eases
Mast i cate eve ry mo r sel of y o ur foo d un t il i t i s pr a o
t i call y a l i q ui d Avo i d all li qui ds dur i n g meal t i mes
.

ml ess es p ec i a l l y t hi r sty , i f so , sat i sfy y our self, but

r emembe r n o t to u se l i qui ds to ass i st y o u i n s w a llo w


i n g food that y o u have fa i led to tho r o u ghl y mast i
cate If accu stomed to a dr i n k wh i le eati n g, a n d i t
seems d i ffi c ult to b r eak y o ur self of t he hab i t , y o u can
u se cocoa i or a c up of h ot mi lk afte r n i shi n g the
meal dr i nk i n g i t ve ry slo wl y
.

T he e x e r c i ses ca n be take n

t i r i ng , i f

in

the eve n i n g befo r e r e

prefe rr ed , i n st ead of i n t h e mo rni n g , though

264

UI L D I N G OF VI T A L P O W E R

o r di n a ril y i t i s adv i sabl e t o take a fe w moveme nts o n


a ri s i n g
you

T hey w i ll

t hor ou ghl y

fo r the day s w o r k

aw ak en

a n d pr e p ar e

MA CFA DDE N S

E N CYCL OPE DIA


P H YSICA L CU LTU R E

nt

co
of

a ins

r
e

r e dy r e fe r e c e t h e q i l e n t

i e d ll r p
n ne l th
py

mp l e t e f o m f o r
uld c ost a t l a st f v

in

co

ic h o
w

er

co

e ss

e n ty

of

tw

an

o ne

u va

d ol l

T H IS S E T O F FIV E B OOKS E MB R A CES

A c o mple t e w or k on An a t o m y f u lly i ll u s t ra t e d
A P h y s io l o g y in p l ain l an g u a ge an d e mb ra c in g m an y i ll u st ra t ion s
A re l ia bl e an d c o mp re h e n s i e h an d b oo k on Di e t
A c o mp l e t e Coo k B oo k
A b oo k on E e r c i s e i I t R e l a t io n t o H e a l t h
A h an d b oo k on G y m na s t i c s i t h f u ll in s t r uc t ion s on d ri l ls an d a pp ara t u s w
s ort w i t h h u n d re d s o f i ll u s t ra t ion s
( 7 ) A b oo k i l l u s t ra t in g an d d e s c ri b in g e v e ry f or m o f I n d oor a n d O u t d oor 5
E e r c i s e s o m p l e t e c o u r s e s in B o i n g W r e s t l i n g e t c
8 ) H an d s o m e c o l ore d c h ar t s an d in s t r uc t ion s f De e l o p i n g A P o e r f l P h y s i
:
9 ) T h m o s t c o m p l e t e an d e x t e n s i e w or k on F a s t in g e e r p u bl i s h e d
( O) Co mp re h e n s i e w or k on H y d ro h e ra p y in c l ud in g w a t e r t re a t m e n t s o f
( I I ) A b oo k on M e c h a i c a l T h e ra p e u t i c s g i in g f u l l d e t ai ls an d s c or e o f p a ge s
t ion s o f p hy lt p t hi t rea t m e n t s
( 1 ) A t h oro u g h w or k on F i r s t Ai d i t h d r u g le ss m e t h o d s
( 1 3) A l a i s h l y i ll u s t ra t e d or k on Dia g no s i s g i in g p l ain l y w ri tt e n in s t r uc t ion s t
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