How to Exercise in Cold Weather, 1315

J. Paul Getty Museum, MS Ludwig IX 6, f. 2r

"If you will, walk daily somewhere morning and evening. And if the weather is cold, if you can, run on [an] empty stomach or at least walk rapidly, that the natural heat may be revived... If you cannot go outside your lodgings, either because the weather does not permit or it is raining, climb the stairs rapidly three or four times, and have in your room a big heavy stick like a sword and wield it now with one hand, now with the other, as in a scrimmage, until you are almost winded. This is a splendid exercise to warm one up and expel noxious vapors through the pores and consume other superfluities. Jumping is a similar exercise. Singing, too, exercises the chest. And if you will do this, you will have healthy limbs, a sound intellect and memory, and you will avoid rheum." 

Peter of Fagarola, Letter to his sons

Too cold for running outside? No problem – your mock swordplay and singing will definitely impress the other gym-goers.

How to Run, 1657

Crispijn van de Passe, Atalanta and Hippomenes, 1602-7
(Rijksmuseum)

“Swift motion, renders the body thin and compacted. Slow motion, rarifies and encreases the Flesh… Running, if it be Vehement, is good for Fat and moist bodies, but it is bad for such as are troubled with any kind of Head-ach. If Running be moderate, it excellently warms the Body, excites appetite… Backward, if it be gentle, it is good for the Head, Eyes, stomach, Loins. A Circular motion distends the flesh and belly, and very much offends the Head, uphil, tis bad for the Breast and thighs. Downhil it very much affects the head, it shakes the bowels, troubles weake hips… The body being covered, by moving sweat, it moystens and heats the flesh, but it makes the bodys il colored, because the pure air does not come at them, to clense the same. The body being naked, it draws out great plenty of sweat…”  

Joannes Johnstonus, The Idea of Practical Physick in Twelve Books

Finally, the perfect running program for everyone. Want a sweaty workout that's good for your head? Time for a naked backward jog!

How to Exercise with Friction, 1827

"Friction is a mode of exercise of great value.. It has great power in strengthening the digestive organs, promoting a free perspiration, resolving obstructions, loosening contractions, and imparting a comfortable glow, and an increase of energy, to the whole system... Friction may be applied to the body by hand, or with flannel, rough woolen gloves, or the flesh-brush. The latter is by far the best instrument, and the proper time for using it is in the morning and evening, continuing from fifteen to thirty minutes at each time." 

Thomas John Graham, Modern Domestic Medicine (1827)

Trying to maintain an exercise schedule, but lacking motivation? Consider a vigorous session with the flesh brush! And when you've considered that, you'll undoubtedly be ready to hit the gym instead.