Part 6
Cleanliness has been classed as akin to godliness. It certainly takes high rank in equalizing the circulation. The jockeys appreciate its importance. How regularly and carefully they groom their horses! Is not man as precious as the horse? Every man should groom himself every morning--sponge himself from head to foot with water of the temperature of the room in which he sleeps. The purpose of wetting the surface is merely to make the friction of a rough towel more effective as it is rubbed over the person. You should not sleep in any garment that you wear by day, and the room in which you sleep should be perfectly ventilated by a fireplace and a partly opened window if possible.
If, after you have observed the rules of hygiene to the extent indicated you have cold feet and limbs and indigestion and a tendency to vertigo, plunge your feet into water as hot as you can bear it, and keep them there five minutes. Then put them into cold water for a second.
“Cool head, free bowels, warm feet and a good-salary” is the old aphorism. If you suffer your feet to get cold you are in danger of apoplexy of the brain or of the lungs. Cold feet are very likely to be associated with a sluggish state of the bowels. The feet are cold because there is too much blood in one place and too little in another. Cold feet follow the breaking of an equilibrium of the circulation. Sedentary occupations are provocative of cold feet. If you keep the skin clean and the bowels free and take moderate exercise you will maintain an equilibrium of circulation, and this equalized circulation will keep the feet warm. When the feet are cold it is better to warm them with exercise than at a fire. Look at the wood chopper, swinging his arms so that his hands slap his sides. Thus he carries the blood to his hands, and it warms them. That is the best warmth for either. There is a vast difference between the longevity of men who take care of themselves and of those who do not. It is, as the life insurance companies’ tables show, as thirty-five is to about seventy. The man who bows to all the known laws of hygiene not only lives longer, but is able also to enter into all the joys of life without the aches and pains.
THE LATE JOHN MORRISSEY’S VIEWS.
The Honorable John Morrissey, ex-champion pugilist of America, in conversation with us about diet, said:
“Mr. James, you can form no idea of the glorious feeling that a man experiences when he gets himself in perfect condition. Everything in the world looks different to him from what it does when his system is clogged up with bile, and he is carrying a quantity of flesh that is only a burden to him. It is almost impossible to get a man when in such a condition into a bad humor. He feels like a young colt, and wants to kick up his heels and have a good time with everybody and everything he meets.” His course of training was as follows:
FIRST. Take a black draught. Any druggist will put it up. All prize-fighters take this when they begin to train for a fight. You’ll find it the liveliest dose of medicine you ever took.
SECOND. Be sure and get at least seven or eight hours of good sound sleep every day.
THIRD. In the morning when you first get up drink a glass of hard cider with a raw egg in it. If the cider is not to be had then use sherry wine, but I prefer the cider. Then start out and walk briskly for a couple of miles. When you come back take a sponge bath and rub yourself dry with a coarse towel. Bub until your skin is all aglow.
FOURTH. For breakfast eat a lean steak, cooked rare, and stale bread. Use no milk, no sugar, no butter, and no potatoes, with the exception of about once a week. If you wish you can eat a roast or baked potato in the morning. Drink sparingly of tea and coffee. Tea is the best.
FIFTH. For dinner eat rare roast beef and stale bread. Use no potatoes or vegetables of any kind with this meal. For change you can have occasionally a mutton chop.
SIXTH. For supper, a lean steak or a mutton chop, without fat. Do not eat any warm biscuits or warm bread, at any time. Stick to good wholesome stale wheat bread. Eat no pies, cakes or pastry of any kind, and use pepper, salt and all other seasonings very sparingly.
SEVENTH. Use no stimulants of any kind. Do not smoke. Drink sparingly of water. Do not eat berries or vegetables of any kind, excepting occasionally a raw onion.
EIGHTH. If you feel weak in the morning before breakfast, it comes from the bathing, and it should be discontinued for a few days.
The system for hardening the muscles, etc., most approved of by the Senator and the leading pugilists, is being first sponged with a decoction of arnica flowers, alum, borax and Jamaica rum, then bathed with hartshorn liniment, and an application of white wine vinegar mixed with alum and borax to the face and hands. The proportions of the ingredients used in the sponge bath have hitherto been a profound secret with the professional trainer. For the benefit of the fraternity we here print them: Take two pounds of arnica flowers, five cents’ worth of borax, five cents’ worth of alum, and steep all together, after pulverizing the alum and borax, in a gallon or so of Jamaica rum, and after letting it steep for twenty-four hours, apply as before stated.
TRAINING IN REGARD TO PUGILISM AND WRESTLING.
The work necessary to reduce or otherwise bring the pugilist into something like condition will be, of course, nearly if not precisely similar to the training required for a pedestrian or other match. The physicing will require great attention; all drastic and griping medicines are to be avoided, if possible, and cases will occur from time to time where no medicine ought to be given whatever. The man in one of these instances will be in a low state, and require feeding and training up. In another, the body will be in so open and relaxed a state that the prescribing and giving the usual dose would be followed to a certainty by the patient training right off, and failing into a low and prostrate condition. In the general state of health, however, which characterizes the pugilist when matched to fight (with a full habit of body, flushed countenance, and a pulse full and slow), the usual dose, salts, etc., may be introduced with advantage, but the quantities and frequent use left to the usual habit of the man, or to the judgment of the trainer. The physicing and preparation for the hard work should occupy the first week; and the number of sweats taken during the second week should be regulated by the state of inside and the loose flesh on the body. A sharp run will soon show the state of the inside by the state of “the bellows,” whether the wind is short or not, and the manner in which the looser flesh shakes when sparring is a pretty fair criterion of there being a good quantity of outside superfluity to get away. He ought to be rubbed down after his runs and fast walks, and dry clothes put on in a warm, dry room. The loss of weight should be gradual. If, on the contrary, the loss be too rapid, and continue daily, the reducing system must cease, and feeding up take the place of sweating for a few days until the system is restored. The meals, of course, must be taken regularly, and consist of the same kind of animal food as recommended previously, and the beverage most suited to the constitution of the man taken in small quantities--the kind and quantity, of course, being left to the judgment of the trainer. Wine is principally given when the man has to be trained up, and then good old port wine will be found to be of the most service. The pugilists of the present day strengthen the arms, loins, and shoulders by hitting out at a striking-bag suspended from a beam, and a large bladder hung in like manner; by exercise with pulleys, the ropes passing over wheels and having weights attached; plenty of practice with the gloves, diversified with the use of a skipping-rope, and finally, but by no means of minor importance, by continual sharp practice with dumb-bells of about seven pounds weight or under. Good condition in the pugilist will be shown by the healthy state of the skin, which will be clear, with a ruddy tinge underneath, as well as soft, with the muscles underneath swelling and feeling firm to the touch at every movement of the limb or portion under manipulation. The eye will be clear and bright, and a look of confidence and ease of mind characterize the expression and looks of the athlete. As regards the pickle for the hands and face, the nostrums for the first are legion, and one as good as another; but we believe that nothing is better than the simple juice of a lemon for the latter, and which will be found to answer every intended purpose.
The trainer ought to be chosen with regard to his conversational powers, as well as for his knowledge of what is requisite for the physical health of his pupil, that he may amuse and instruct him to the fullest extent of his power. The trainer should inform him, if possible, of all the peculiarities of the antagonist, his mode of attack and method of defense, the weak points of his temper, or any physical deficiency under which he might labor, as well as the manner in which he may have won or lost any previous battle. And, as in many cases the first or second telling may not have the effect of raising the curiosity of his man, the patience of the trainer should not give way under the repetition before the slow and obtuse curiosity is roused to such an extent that the pugilist commences the interrogation in his turn, and becomes anxious in his inquiries for information, which will almost invariably be the case when he finds out the importance that the trainer’s continued repetitions have invested the apparent trifles with.
PRINCIPAL MUSCLES USED BY THE ATHLETE.
In high jumping, the front muscles of the thigh are principally used. They are attached at one end to the top part of the thigh bone, at the ocher to the knee cap, which passes over the knee, and is fixed to the top part of the shin bone. In the act of jumping, these muscles contract violently, and straighten the leg with a jerk, the quickness of which mainly contributes to the height of the jump.
In long jumping, the muscles of the back part of the thigh are used; these are attached to the back part of the shin bone at one end, and to the lower part of the pelvis at the other, and by contracting draw the leg backwards on the trunk. This action is also assisted by the glutœus maximus, which is fixed at one end of the top part of the thigh, at the other to the lowest part of the vertebral column.
In long distance running, the front and back muscles of the thigh are used in equal proportions; the former in raising the body at every stride, the latter in propelling it forward. But in the case of running on the toes, the calf of the leg will be the weak part; so much so that no amount of practice will enable some, especially heavy men, to run any distance on their toes.
In short distance running, the front muscles of the thigh which lie nearest to the trunk, bring the leg forward in the rapid repetition of the strides. These are a different set from those that straighten the leg, and are used in long distance running; they are attached at one end to the lower and front part of the pelvis, and at the other end to the top part of the thigh bone. The back muscles of the thigh are the same that are used in long distance running for propelling the body forwards. A narrow pelvis is a great assistance in this, as indeed in all running; for on the narrowness of the pelvis facility in repeating the strides principally depends.
In throwing the hammer, more depends on the swing than on the strength of any particular muscle, though the strain comes more particularly on the small of the back--that is, on the muscles which raise and keep the back erect, and are attached to all the vertebra of the spine.
In putting the stone, the muscles called particularly into action are the front part of the deltoid, which is attached to the top part of the arm, and at the other end to the collar bone, and brings the arm upwards and forwards; the top part of the pectoral muscle, which also runs from the top of the arm to the collar bone, and brings the arm forwards; the triceps, which is fixed at one end of the shoulder and shoulder blade, and at the other end of the forearm, below the elbow, and extends the arm at the elbow joint. The feet are also assisted by a simultaneous spring with the legs, and a rapid turn of the body.
In walking, the muscles of the whole body are brought into action more than in any of the other exercises we have alluded to. The arms and back assist the legs greatly in changing the balance of the body, and in bringing the hips forward at each stride. The calf of the leg has much work to do, even as much as running on the toes. The muscle, however, that suffers most is that which rises on the outside of the shin bone, near the knee, and runs down the leg, crossing the shin near the ankle, to be inserted near the inside of the sole of the foot. This muscle raises the foot, and draws it back towards the leg at the end of the stride, and also points the heel at the commencement; so that in fast walking it has no rest, and consequently becomes very painful. The front and back muscles of the thigh also come in for a large share of work.
The following measurements are an average of the dimensions of some of the best runners, and may be taken as a fair guide of what the proportion of the limbs should be respectively:
Height 5ft. 6in. 5ft. 8in. 5ft. 10in. 6ft. Weight 116lbs. 133lbs. 149lbs. 168lbs. Chest 35in. 37in. 39in. 40in. Waist 27in. 28in. 29in. 31in. Hips 34in. 35½in. 37in. 38in. Thigh 20in. 21in. 22in. 23in. Calf 13½in. 14in. 14½in. 15in.
The dimensions of the chest may appear small at first sight, but it must be remembered that the runner has no muscles of the shoulder blades to increase his measurement. A well-made runner has not that top-heavy appearance that characterizes the gymnast who does much arm work.
TEMPERAMENT.
The Sanguine Temperament belongs to that class with bright, ruddy complexion, light hair, and full circulation. Their disposition is energetic and spirited, but their power of resisting disease or of bearing protracted exercise is not great, and their ardent character is rather the result of nervous excitability than of vital force. Their power lies in dash rather than in endurance.
The Bilious Temperament is of an opposite description. The circulation is sluggish, the disposition persevering and obstinate; the constitution as a rule is tough, and is capable of severe tasks, under which the sanguine would succumb. These men are good subjects for training, but they require good food and much exercise.
The Lymphatic are of a pale complexion, with delicate skins and full habit of body. There is a torpor about their mental as well as muscular actions. When subject to disease they become peevish and are difficult to treat. When united to a nervous disposition, they are perhaps the worst class of men for training, though we sometimes find much latent energy in them. To a certain extent, nervousness is overcome by habit; but the nutrition of the nerve power ought to be the main point in the advancement of health. The nerves are the controllers of the actions; they regulate the contraction of muscles in the activity of the body. The work done by the muscles depends on the proper adjustment of the mechanism, their guidance and activity on the energy of the nerves. The important work that the nerves fulfill is evident, when we consider that the brain itself needs one fifth of the whole supply of the blood in the body. It must suffer, therefore, if the supply of air to the blood is bad. How easily is accounted for the dull aching of the temples of the athlete accustomed to pure air in a badly ventilated theatre or room. If deficient oxidation of the blood is the cause of derangement to the nervous system, blood of bad quality must be equally hurtful to the muscular. The sensibilities of the internal organs are the disposition of each person to such a degree as to be influenced by the slightest sensation of pain, joy, grief, or any feeling of the mind. The reaction affects the muscular system; all the functions of body are carried on by a system of self and mutual help, so intimately united together as to be dependent for proficiency on one another.
GROWTH AND DECAY.
The food after mastication by the teeth, and solution by the action of the saliva, gastric and other juices, is taken up by a system of vessels, and, mingling with the venous blood, is carried to the heart, whence it is sent to the lungs to be aerated, and back again by another set of vessels to the heart, to be finally pumped through the arteries to all parts of the body, carrying materials for the repair of the tissue, and production of heat. In the very minute terminations of the capillary arteries in those structures, where the molecular change of the body goes on, the current of the blood is very slow, to enable the warmth and sustenance of the body to be kept up by the chemical actions of destruction and reproduction of tissue. The oxygen in the arterial blood obtained from the lungs is carried throughout the system and assists these actions, therefore perfect respiration and pure air are the great promoters of change of tissue. This shows the necessity of the blood being in a sufficiently liquid state to hold gases and nutritive matter in solution for the purposes of oxydizing tissue and of forming flesh. The amount of water in the blood determines to a great extent the health of the body, the blood being the organ of the vital processes of change. The severe restrictions on liquid imposed on those in training, who by arduous exercise waste much tissue and need much repair, are, therefore, physiologically wrong. The action of the air on the skin stimulates the secretion, and exercise, indirectly raising the heat of the body, induces perspiration, which is nature’s remedy to keep the temperature of the body constant. Evaporation and secretion require water. On a daily average, 2lb. of water is thrown off by the skin in moderate exercise. Water forms 70 per cent. of the whole body, and for the digestive fluids the proportion of water to solid is as 12 to 1. Liquidity is necessary, also, for the actual processes of decay and repair, by causing the passage of fluids of different densities through the various animal membranes from the oxydation of venous blood in the moist air of the lung cells to the repair of tissue by the smallest capillary in the extremities.
Want of liquid causes a stagnation of the circulation, an inflammatory state of the body, and excites the nervous system to an extraordinary degree. Owing to this want, under the usual system of training regimen, the body is frequently in a state of fever about the second week, until either the trainee gives up the preparation, or his constitution has temporarily accommodated itself to the change at the expense of his vital energy.
The nourishment of the body by the food taken is important in its regard to health, and its variety. The primary object of food is to form blood, and according to the condition in which the body receives it, greater or less nutriment, at the same expense of vital activity, can be obtained. The assistance of nature, by proper cooking and careful selection of articles, is in our own hands. Our vegetables should be well cooked, and the animal food ought to be done so as to retain the juices of the meat. Let it be rather under than overdone. Brown meat is more nutritious than white. If the digestion is good, the athlete need not be particular as to description of food. Rich sauces are not to be recommended, or even heavy puddings, but jellies and light ones are most acceptable. A healthy, robust man, in hard work, may eat nearly anything in moderation. The food should be well masticated, to enable the saliva to dissolve the starchy matter in it, and also to prevent a sudden loading of the stomach. The blood during digestion is principally employed about the stomach. Exercise or mental work, therefore, directly after a meal, will retard the operation of digestion by taking away the blood to the limbs or brain.
Great mental activity requires much repose. In the winter more sleep is required than in the summer, from the fact that the activity of the system, in keeping up its warmth, etc., though of shorter duration, is greater. Sleep after food is often required by nervous persons of weak digestion, but the athlete is better without it, an amusing book, light study, etc., taking its place. A mattress gives the soundest sleep. The quantity of clothing should be sufficient to keep up a gentle exhalation from the skin. The wasting of the body to reduce weight is frequently carried to a ridiculous extent. It has been proved that the body in daily work loses about 1-24th of its weight, and that life ceases when the waste has reduced it to 3-5ths of its original weight. In the nerves, however, the loss is hardly perceptible; while the fat suffers in double the proportion of the muscles, 90 and 45 per cent. respectively.
This may well explain the nervous excitability of the body when kept beyond its regular time for food, or when supplied with food of deficient quality. The arrangement of the internal mechanism must go on, respiration continues, circulation and heat result, at the expense of the machine itself. By regularity in meals the stomach accommodates itself to the changes of action and repose, and the system harmonizes with it.
MEATS, ETC., TO BE AVOIDED.
Veal, pork, and salt beef or bacon should be avoided; also goose, duck, and wildfowl generally; as well as butter, cucumbers, sweets, and all seasonings, except salt with a little black pepper. Venery should not be indulged in under any circumstances while training.
NATURAL SWEATING.
Put on extra clothing over those parts more particularly which are loaded with fat. Thus, if the legs are very fat, two or three pair of trowsers should be drawn on; if the abdomen is full, then a double apron of flannel should be suspended from the neck under the trowsers; and if the arms and neck are loaded, two or three thick undershirts may be worn, and a woolen shawl wrapped round the neck. When thus clothed, a brisk walk or a slow run of two or three miles brings on a profuse perspiration, which may be kept up for an hour or so by being covered with blankets, or by lying in front of a good fire; the clothes should be then stripped off, beginning with the upper part of the body, and sponging each with hot salt water, before drying it with a coarse towel, after which horse-hair gloves should be used freely. The dressing may be as usual, taking care to expose each limb as short a time as possible.
ARTIFICIAL SWEATING.