Gymnastics and Bicycling

Published	1870
Chapters	22

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Contents

• Bicycling

  Introduces the modern bicycle as a means of healthful locomotion and gives the beginner practical instruction in balancing, mounting, steering, pedalling and selecting a well-built machine.
• Gymnastics: Training

  Explains the rationale of training the body through diet, skin care and exercise of the lungs, drawing on Greek and Roman practice to keep the system in sound condition.
• Exercises Without Implements

  Describes elementary free-standing movements and positions for suppling the legs, arms and trunk without the use of any apparatus.
• Jumping

  Covers the principal forms of jumping, including the wide or horizontal jump, jumping from a height, the high jump and the running jump.
• Walking and Running

  Treats walking and running as natural exercises, describing the slow, moderate and quick paces, the gymnastic step, and the art and technique of foot-racing.
• Exercises With Implements

  Introduces the gymnastic exercises performed with portable implements chosen to give the body the greatest suppleness and vigour.
• Pole-Leaping

  Explains how to leap a space using a pole, both from a standing start and with a run, gradually increasing the distance cleared.
• Dumb-Bells

  Describes the dumb-bell and a series of exercises for raising and swinging the weights to strengthen the arms and shoulders.
• Indian Clubs

  Explains the use of the Indian clubs for developing the muscular power of the arms, shoulders, chest and wrists, and for making the rider ambidextrous.
• The Iron Bar

  Describes the contest of twirling and throwing the iron bar, with instruction on holding and hurling it while keeping it vertical.
• Exercises With Fixed Auxiliaries

  Introduces the numerous and varied gymnastic exercises performed with the aid of fixed apparatus commonly found in gymnasiums and playgrounds.
• The Suspension Bar

  Describes exercises hanging from the suspension bar to develop the muscular power of the chest, arms and shoulders.
• The Ladder

  Explains a graduated series of exercises ascending and descending the wooden ladder using the hands and feet in various ways.
• Ropes and Poles

  Gives instruction in climbing and descending knotted and naked ropes, masts and poles as aids to strength and agility.
• Parallel Bars

  Describes exercises on the parallel bars, including supporting and swinging the body, travelling along the bars, balancing and vaulting.
• The Trapeze

  Describes a series of exercises on the trapeze for developing the chest and strengthening the wrists and shoulders, to be perfected by practice.
• The Giant Stride

  Describes the pole-and-rope apparatus called the giant stride, on which performers swing themselves round in great strides without touching the ground.
• Rowing as an Exercise

  Discusses rowing as a healthful exercise, analysing the mechanics of a good stroke and offering practical advice on style and technique.
• The Rationale of Swimming

  Treats swimming as an exercise that strengthens the body, explaining how to gain confidence in the water and the proper actions of the arms, legs and feet.
• Cricket as an Exercise

  Praises cricket as the national game of England and an excellent means of exercise and training, reflecting on its history and spread to other countries.
• Military Gymnastics

  Outlines the system of gymnastics practised in the army, including exercises in marching, leaping, vaulting, climbing, balancing and scaling walls to train soldiers.
• Concluding Remarks

  Offers general advice on the best times for practising gymnastics, judging the right amount of exercise, dress and precautions, and urges the value of public gymnasiums.