Keeping Fit All the Way - Walter Camp (best books to read for self development .TXT) 📗

the hygiene of the air.

Oxygen is the element of the air which sustains life. We inhale about seven pounds per day, two pounds of which are absorbed by the body. The air becomes dangerous, or infected, when the oxygen in the air is decreased to only 11 or 12 per cent., and when the oxygen reaches 7 per cent. death occurs from asphyxiation.

The human body requires about three thousand cubic feet per hour, and the great problem of ventilation is to give this amount of pure air, moving, and with the proper amount of moisture.

It is a common belief that with each breath we take we are filling our lungs with fresh air. This is not the case, for we never do get our lungs filled with fresh air. What really happens is that we ventilate a long tube which has no intercommunication whatever with the blood. Most of the time our lungs are filled with impure air, and we simply exchange a part of it for fresh air.

THE VALUE OF DEEP BREATHING

Deep breathing is undoubtedly extremely beneficial. Most of us, due largely to the fact that Nature leaves a considerable margin of safety, are able to carry on our ordinary activities without the requisite ventilation of the lungs, especially if we do not exercise. This, however, is injurious to the lungs, for it allows the blood to stagnate in them. Exercise is Nature's method of compelling ventilation in the lung area. Deep breathing may be used as a substitute, but the other beneficial effects of exercise are lost.

The skin and the various glands connected with it form a complex organism, the functions of which play a very important part in the work which the body has to do. The skin aids the lungs in their work of respiration; and, like the lungs, it throws off water and carbon dioxide and absorbs oxygen. The respiratory work of the skin, however, is only a minute fraction of that which the lungs do.

The skin is a heat regulator, and in this, its most important work, it is aided by the two million or more sweat-glands which are distributed over almost the entire surface of the body. The skin and the sweat-glands work together to keep the blood at an even temperature, either by giving off heat or in preventing this process in case the outside air is too cool. The body temperature, as a rule, is higher than that of the outside air, so that heat is generally being given off by the skin. We are perspiring constantly, but usually to such a slight extent that the fact is hardly noticeable. The amount of heat which is thrown off at any time is proportional to the amount of the tissue burned up by muscular action.

CHAPTER V

Health, strength, and efficiency! Surely every man in this great Republic of ours wants to be healthy, strong, and efficient, but how is he to obtain and maintain this threefold blessing? It has been stated that scientific physical exercise, preferably taken in group association, will accomplish it. Now to consider some of the practical details involved.

THE ORGANIZATION

The organization may be composed of any number from sixteen to one hundred men, and about the smallest unit that should be undertaken is that of sixteen men. On the other hand, when the number gets above one hundred (or preferably ninety-six, in order that it may be divided into four companies of twenty-four each) it is better to start a second group under a separate leader.

The first thing to do in the organization is to enroll at least one physician, who becomes the surgeon of the company. His name, together with that of the secretary of the unit, should be filed with the Senior Service Corps, of New Haven, Connecticut, or with the National Security League, of New York City, in order that any additional information or directions may be forwarded promptly.

The division of labor in the work should be from ten to fifteen minutes of the setting-up exercises, and from forty-five to fifty minutes of the outdoor work. It has been found upon scientific test that this is the best division, and the outdoor work should follow the setting-up exercises immediately, since the men are then in condition to benefit from the fact that they have opened up their chest cavity and are taking in more fresh air and oxygen.

The best way to start a unit is to get ten or a dozen leaders together at dinner or luncheon and organize; then pick out other men who are of importance in the community and add them to the charter number.

The editors of the local papers are usually very glad to lend their powerful assistance toward the project.

It is not necessary to have the outdoor work partake of the nature of military drill, but a certain amount of this, added after the second or third week, lends interest and also produces excellent results in muscular control.

In order to understand the various prescribed movements and exercises the following explanations should be carefully studied, of course, in connection with the illustrative photographs.

TO THE LEADER

It is particularly necessary that the leader should thoroughly familiarize himself with the movements and positions, for many of the men will not take the trouble to study the manual by themselves, or they may be unable to spare time for anything but the actual drill. It is the leader's business to instruct, and the progress of his squad or company will be in direct proportion to his knowledge and capacity to inspire real interest in and enthusiasm for the work.

Each movement must be executed perfectly and exactly or the benefit therefrom will not be fully assured. Much depends upon the leader; a man should be selected who has the gift of leadership.

GIVING THE COMMANDS

In giving the commands care should be taken to discriminate between the explanatory and executive parts of the order, making a decided pause between. For example, in "Forward March!" "Forward" is the explanatory or warning word; then, after a perceptible pause, the executive word "March!" should be given in a crisp, decisive tone of voice. The command "Attention!" is but one word, but it is the custom to divide it syllabically, thus, "Atten-shun!" All other commands taken from the military manuals have their proper warning and executive words; for example: "Count—Off!" "About—Face!" "Right—Face!" "Company—Halt!" "To the Rear—March!" "Double Time—March!" etc. The exceptions are the commands, "Rest!" "At Ease!" and "Fall Out!"

The orders for the exercise movements may be standardized by first giving the name of the movement, "Arms Cross," and then adding the words: "Ready—Cross!" to indicate the second or executive part of the command. For example: "Arms Cross. Ready—Cross!" the men taking the "cross" position at the last word. In this way the members of the squad are first warned as to just what they are expected to do; then, at the executive word, they all act together. The leader should see to it that the over-eager men do not anticipate the executive command.

The only purely military formation used in this manual is that of the squad. Nowadays, when military training is so universal, the meaning of the term is well known; there is sure to be some one in the company who can supply the necessary information about forming the squad and the simple movement of "Squads Right." To put it into untechnical language, it may be said that the squad consists of eight men, lined up four abreast in two ranks. The men should be arranged in order of height, the tallest being No. 1, front rank. No. 4 of the front rank acts as corporal of the squad.

EYES RIGHT! EYES RIGHT!

"Squads Right" looks like a complicated maneuver when studied according to the diagrams in the manuals, but it is not particularly difficult in practice. Its use is to get the company out of the double line formation into a column of four men abreast, the usual marching formation. At the executive command, "March!" No. 1 front rank acts as the pivot, and makes a right-angled turn to the right, marking time in that position until the three other men in the front rank have executed a right-oblique movement and have come up on the new line. The rear-rank men follow suit, but Nos. 2 and 1 have to turn momentarily to the left in order to get behind the front-rank pivot men—to put it more simply, they follow No. 2 in single file.

It sounds confusing, but any old National Guardsman can explain the movement in very short order. So soon as "Squads Right" has been completed the whole column takes up the march without further word of command.

STEPS AND MARCHINGS

All steps and marchings executed from a halt (except Right or Left Step) begin with the left foot.

The length of the full step in "Quick (or ordinary) time" is 30 inches, measured from heel to heel, and the cadence is at the rate of 120 steps to the minute.

The length of the full step in "Double Time" is 36 inches; the cadence is at the rate of 180 steps to the minute.