pupils be interested in these exercises, and consider
them a recreation, and not a task[14].

96. Practical Points about Physical Exercise. The main object in
undertaking systematic and graduated physical exercises is not to learn to
do mere feats of strength and skill, but the better to fit the individual
for the duties and the work of life. Exercises should be considered with
reference to their availability from the learner's standpoint. The most
beneficial exercises ordinarily are the gentle ones, in which no strain is
put upon the heart and the respiration. The special aim is to secure the
equal use of all the muscles, not the development of a few. The
performance of feats of strength should never come within the scope of any
educational scheme. Exercises which call for sustained effort, violent
exertion, or sudden strain are best avoided by those who have had no
preparation or training.

Regular exercise, not sudden and occasional prolonged exertion, is
necessary for health. The man or woman who works in an office or store all
the week, and on Sunday or a holiday indulges in a long spin on the
bicycle, often receives more harm than good from the exertion. Exercise
should be taken, so far as is convenient, in the open air, or in a large
and well-ventilated room.[15]

After the more violent exercises, as baseball, football, a long ride on
the bicycle, or even after a prolonged walk, a warm bath should be taken
at the first convenient opportunity. Care should be taken to rub down
thoroughly, and to change a part or all of the clothing. Exercise is
comparatively valueless until the idea of taking it for health is quite
forgotten in the interest and pleasure excited by the occasion. No
exercise should be carried to such a degree as to cause fatigue or
exhaustion. Keep warmly clad after exercise, avoid chills, and always stop
exercising as soon as fatigue is felt.

Wear clothing which allows free play to all the muscles of the body. The
clothing should be light, loose, and made of wool. Care should be taken
not to take cold by standing about in clothes which are damp with
perspiration. In brisk walking and climbing hills keep the mouth shut,
especially in cold weather, and breathe through the nose, regulating the
pace so that it can be done without discomfort.

97. Effect of Alcoholic Liquors and Tobacco upon Physical Culture. As
a result of the unusual attention given to physical culture in the last
few years, h