In order to secure the greatest amount of benefit from exercise, the mind should be entirely free from care during the exercise, so that the woman should leave her cares at home and give up her mind and body to recreation while she is out-of-doors.
Regularity in taking exercise is absolutely essential to secure good physical development and to maintain the body in a condition of health. A fixed hour should be set aside for this purpose every day.
No definite rules can be given for the exact amount of exercise to be taken at one time, but the occurrence of fatigue is the signal for rest; after a five minutes’ rest, exercise may be again resumed, to be stopped again at the same signal of fatigue. Perhaps three periods of exercise, alternating with rest, may be taken, but, in order to do good and not harm, the individual must always stop before she is tired.
A period of free exercises should begin with a twenty minutes’ practice, including movements for arms, legs, back, chest, and abdomen, with especial emphasis on the correct poise and carriage of the body and deep breathing, and it should terminate with running; or, if in a class, with a running game.
For those of mature age and sedentary habits especial care must be taken not to overtax the heart, always beginning with the simplest movements and stopping at the first signs of fatigue.
In the gymnasium the periods of exercise generally cover forty-five minutes, with frequent intervals of rest in between. Even here an invariable rule should be never to exercise to extreme weariness.
All exercise should be followed by a shower or needle bath, and a vigorous rubbing with or without alcohol. Very delicate women who have been unaccustomed to taking exercise should rest on the couch or bed for one hour before proceeding to dress. It is well to sleep, if possible, and in this way they will find the good effects of the exercise very greatly increased.
Gymnastic Dress.—The usual and best style of gymnastic dress is a bloomer costume, the bloomers coming above the knees, long stockings, and thin, flat-soled shoes without any heels. The dress must be loose at the neck and waist, or it may be cut low in the neck. The sleeves are preferably short elbow sleeves.
If the exercises are taken at home, the woman may wear a combination undersuit, with stockings and broad-soled heelless slippers. The lighter the dress, the better, so that there shall be no sense of weight or restriction about the neck, waist, or shoulders.
By putting on her bedroom slippers any one can easily convince herself of the greater grip the foot has on the floor when so clad, and of the greater ease and sureness of the foot in walking.