In commencing the system of exercises described and illustrated by the anatomical chart, there are certain questions which every student naturally asks himself.
Probably the very first of these questions is, “What part of the day ought I to devote to these exercises?”
The answer to this question must depend on the pupil himself--on his leisure and on his inclination. Some persons find the early morning the best and most convenient time; others prefer the afternoon; and a third class, again, find that they feel best, and have the most leisure, at night. I do not, therefore, lay down a hard and fast rule of time. The golden rule is to select such part of the day as suits you best, always avoiding exercise immediately after meals. If possible, let two hours elapse between a meal and exercise. Moreover, do not exercise just before going to bed if you find it has a tendency to keep you awake. Many of my pupils find that they sleep much better after exercise; but there are some upon whom it has a reverse effect.
If possible, the pupil should always exercise stripped to the waist; if he wear a singlet it should be cut well away round the arms, so as to allow of free play for the muscles around the shoulder. It is also desirable to exercise before a looking-glass, for then the movements of the various muscles can be followed, and to see the muscles at work, and to mark their steady development, is itself a help and a pleasure.
In performing the exercises the pupil should bend the knees slightly and keep the muscles of the thighs tense; the legs will thus share in the benefit of all the movements.
What I wish to impress on delicate pupils is the desirability of progress by degrees. Many men before beginning my system of physical training have been so weak that doctors have thought little of the prospect of saving their lives, yet to-day they are amongst the strongest. They have progressed gradually, always being careful not to undertake too much, and thus to adapt the exercises to their own individual requirements. It may be mentioned also that the old, as well as the young, may derive great benefits from my system, though all who are over the age of fifty should moderate the exercises on the lines suggested in the table of ages for pupils between fifteen and seventeen. My exercises will also be found of considerable benefit to persons who suffer from obesity.