Chapter IX The Tables of Ages
From the following tables pupils of all ages will be able to see at a glance how many times the movements of each exercise illustrated by the anatomical chart should be practised daily.
It should be clearly understood that the tables are only intended as a guide, and that they are not intended to arbitrarily fix the amount of work which the pupil should do. It is an absolute impossibility to lay down rules which will suit every individual case, and consequently pupils must, after taking the table as a basis, use their own discretion as to how they shall vary them. The great thing to bear in mind is to proceed very gradually; while exercising, put “all you know” into the work, but don’t attempt to do too much. Exercise until the muscles ache, but never go on to the point of feeling thoroughly “blown” and exhausted. A quarter of an hour’s conscientious work is better than an hour spent in “going through the motions” in a desultory fashion. Pupils who are in any difficulty and wish for special guidance are advised to go in for the 2s. 6d. course of instruction by post which is given in connection with “Physical Culture,” full particulars of which are given in this book. As I have already said, I should advise all pupils to use the “Grip” dumb-bell; then, instead of buying a heavier pair of dumb-bells after the exercises are being done a certain number of times, all that will be necessary will be to use a stronger spring. I do not advise pupils to keep on with the same weight bells or the same spring too long; when the exercises are done a very great number of times the work becomes monotonous and there is a natural tendency to do it in a mechanical manner. Roughly speaking, when it takes much over half-an-hour to get through the whole series it is desirable to begin again with heavier bells or springs.
Parents who desire to see their little ones grow into well-developed men and women may be advised to buy their babies light wooden dumb-bells as playthings. The exercises themselves, of course, should not be attempted until the child has reached the age of six or seven. Parents especially would do well to remember, as has already been said, that the tables are only intended as a guide, and they should exercise their own discretion with regard to the weight of bells used by their children, and the number of times the exercises should be done. In some cases a girl or boy of ten years may be so delicate as to have no more strength than a more sturdy child two or three years younger; in such cases the table for the younger child should be adhered to. From that age onwards be guided in the amount of practice by the tables. In order that every reader may understand the exercises easily, the leading muscles only are mentioned in the chart.
Pupils should guard against over-exertion; and, above all things, should not exercise violently. It will be found convenient to let each arm (not both arms) move once in a second. Thus, for example, the time of ten movements with each arm of the first exercise would be twenty seconds. As a general rule, this time will be found to give just the exercise that is needed. Faster movements are not recommended for either young or old. Be careful also not to jerk the movements. Always exercise easily and gracefully, and when contracting the muscles take care not to hold the breath. Many pupils are inclined to do this unconsciously when bringing their minds to bear upon the muscles, but it is quite wrong, and the tendency must be striven against until it is overcome. In one or two exercises, as will be seen on the chart, there are special instructions with regard to the breath; in all the others the breathing should be perfectly natural.
Table 1.
For Children of Both Sexes
Between the Ages of Seven and Ten.
(Using one pound dumb-bells only.)
When the maximum has been reached, the child should continue to use the same weight bells and the same spring in the “Grip” dumb-bell until it arrives at the age at which it can follow Table No. 2, and so on with the other tables.
| No. of Exercise. (See Chart.) | No. of Movements with each arm. | Increase of Movements. (Not to exceed 30 for No. 1, and other Exercises in proportion.) |
|---|---|---|
| 1 | 10 | One every three days. |
| 2 | 5 | ″ |
| 3 | 5 | ″ |
| 4 | 4 | One every five days. |
| 5 | 4 | ″ |
| 6 | 10 | One every three days. |
| 7 | 6 | One every five days. |
| Exercises 8, 9, and 10 are not advised for young children. | ||
| 11 | 5 | One every five days. |
| 12 | 5 | ″ |
| 13 | 1 | One every fortnight. |
| 14 | 5 | One every three days. |
| 15 | 3 | One every fortnight. |
| 16 (boys only) | 3 | ″ |
| 17 | 10 | One every three days. |
| 18 | 10 | ″ |
Table 2.
For Children of Both Sexes
Between the Ages of Ten and Twelve.
(Using two pound dumb-bells only.)
| No. of Exercise. | No. of Movements | Increase of Movements. (Not to exceed 40 for No. 1, and other Exercises in proportion.) |
|---|---|---|
| 1 | 10 | One every three days. |
| 2 | 5 | ″ |
| 3 | 5 | ″ |
| 4 | 4 | One every five days. |
| 5 | 4 | ″ |
| 6 | 10 | One every three days. |
| 7 | 6 | One every five days. |
| Exercises 8, 9, and 10 are not advised. | ||
| 11 | 5 | One every five days. |
| 12 | 5 | ″ |
| 13 | 1 | One every fortnight. |
| 14 | 6 | One every three days. |
| 15 | 3 | One every fortnight. |
| Exercises 16 and 17 are not advised. | ||
| 16 (boys only) | 3 | One every fortnight. |
| 17 | 10 | One every three days. |
| 18 | 10 | ″ |
Table 3.
For Children of Both Sexes
Between the Ages of Twelve and Fifteen.
(Using three pound dumb-bells only.)
| No. of Exercise. | No. of Movements | Increase of Movements. (Not to exceed 50 for No. 1, and other Exercises in proportion.) |
|---|---|---|
| 1 | 10 | One every three days. |
| 2 | 5 | ″ |
| 3 | 5 | ″ |
| 4 | 4 | One every five days. |
| 5 | 4 | ″ |
| 6 | 10 | One every three days. |
| 7 | 6 | One every five days. |
| Exercises 8, 9, and 10 are not advised. | ||
| 11 | 5 | One every five days. |
| 12 | 5 | ″ |
| 13 | 1 | One every fortnight. |
| 14 | 6 | One every three days. |
| 15 | 3 | One every fortnight. |
| 16 (boys only) | 3 | ″ |
| 17 | 15 | One every three days. |
| 18 | 10 | ″ |
Table 4.
For Girls
Between the Ages of Fifteen and Seventeen.
(Using three pound dumb-bells only.)
| No. of Exercise. | No. of Movements | Increase of Movements. (Not to exceed 60 for No. 1, and other Exercises in proportion.) |
|---|---|---|
| 1 | 15 | One every three days. |
| 2 | 8 | ″ |
| 3 | 6 | ″ |
| 4 | 6 | One every five days. |
| 5 | 4 | ″ |
| 6 | 10 | One every three days. |
| 7 | 8 | One every five days. |
| Exercises 8, 9, and 10 are not advised. | ||
| 11 | 5 | One every five days. |
| 12 | 5 | ″ |
| 13 | 1 | One every fortnight. |
| 14 | 8 | One every three days. |
| 15 | 3 | One every fortnight. |
| Exercise 16 is not advised. | ||
| 17 | 15 | One every fortnight. |
| 18 | 15 | One every three days. |
Table 5.
For Boys
Between the Ages of Fifteen and Seventeen.
(Using at first three-pound dumb-bells.)
At this age boys, when they have increased the number of movements of the first exercise from 30 to 60, and all others in proportion, are recommended to go through the course again with five pound dumb-bells.
| No. of Exercise. | No. of Movements | Increase of Movements. |
|---|---|---|
| 1 | 30 | One every other day. |
| 2 | 15 | One every three days. |
| 3 | 10 | ″ |
| 4 | 8 | ″ |
| 5 | 5 | One every three days. |
| 6 | 12 | One every three days. |
| 7 | 8 | One every three days. |
| Exercises 8, 9, and 10 are not advised. | ||
| 11 | 5 | One every two days. |
| 12 | 5 | ″ |
| 13 | 2 | One a week. |
| 14 | 15 | One every other day. |
| 15 | 3 | One every three days. |
| 16 | 3 | One every fortnight. |
| 17 | 25 | One every three days. |
| 18 | 25 | ″ |
Table 6.
For Girls.
Of Seventeen Years of Age and Upwards.
(Using three-pound dumb-bells only.)
| No. of Exercise. | No. of Movements | Increase of Movements. (Not to exceed 80 for No. 1, and other Exercises in proportion.) |
|---|---|---|
| 1 | 20 | One every other day. |
| 2 | 10 | One every three days. |
| 3 | 7 | ″ |
| 4 | 7 | ″ |
| 5 | 4 | One every three days. |
| 6 | 10 | One every two days. |
| 7 | 8 | One every three days. |
| 8, 9, and 10 until the pupil feels tired. | ||
| 11 | 5 | One every two days. |
| 12 | 5 | ″ |
| 13 | 1 | One a week. |
| 14 | 10 | One every three days. |
| 15 | 3 | ″ |
| Exercise 16 is not advised. | ||
| 17 | 20 | One every three days. |
| 18 | 20 | ″ |
Table 7.
For Youths.
Of Seventeen Years of Age and Upwards.
(Using at first four-pound dumb-bells.)
When the pupil has increased the number of movements of No. 1 to 80, he should keep at the maximum with the same weight dumb-bells for six months; he may then increase 1lb., beginning the course over again, and so on every six months. The heaviest bells used, however, should not exceed 10lbs.
I am aware that in the former edition of the book I placed 20lbs. as the limit, but the experience gained in my schools has taught me that for the majority of men this is far too heavy. It is always better to use bells too light than too heavy; the latter are liable to cause strains and other injuries.
| No. of Exercise. | No. of Movements | Increase of Movements. |
|---|---|---|
| 1 | 50 | Five every day. |
| 2 | 25 | Two every day. |
| 3 | 10 | One every day. |
| 4 | 10 | One every three days. |
| 5 | 5 | One every two days. |
| 6 | 15 | ″ |
| 7 | 10 | ″ |
| 8, 9, and 10 until the pupil feels tired.$1 | ||
| 11 | 10 | One every two days. |
| 12 | 10 | ″ |
| 13 | 3 | One every three days. |
| 14 | 25 | Two every day. |
| 15 | 3 | One every two days. |