When one portion of the body is being exercised, care should be taken that the other parts remain quiet as far as the conformation of the body will allow. The men must learn to exercise any one part of the body independent of the other part.
Everything in connection with physical training should be such that the men look forward to it with pleasure, not with dread, for the mind exerts more influence over the human body than all the gymnastic paraphernalia that was ever invented.
Exercise should be carried on as much as possible in the open air; at all times in pure, dry air.
Never exercise the men to the point of exhaustion. If there is evidence of panting, faintness, fatigue, or pain, the exercise should be stopped at once, for it is nature's way of saying "too much."
By constant practice the men should learn to breathe slowly through the nostrils during all exercises, especially running.
A fundamental condition of exercise is unimpeded respiration. Proper breathing should always be insisted upon; "holding the breath" and breathing only when it can no longer be held is injurious. Every exercise should be accompanied by an unimpeded and, if possible, by an uninterrupted act of respiration, the inspiration and respiration of which depends to a great extent upon the nature of the exercise. Inhalation should always accompany that part of an exercise which tends to elevate and distend the thorax—as raising arms over head laterally, for instance; while that part of an exercise which exerts a pressure against the walls of the chest should be accompanied by exhalation, as for example, lowering arms laterally from shoulders or overhead.
If after exercising, the breathing becomes labored and distressed, it is an unmistakable sign that the work has been excessive. Such excessiveness is not infrequently the cause of serious injury to the heart and lungs or to both. In cases where exercise produces palpitation, labored respiration, etc., it is advisable to recommend absolute rest, or to order the execution of such exercises as will relieve the oppressed and overtaxed organ. Leg exercises slowly executed will afford great relief. By drawing the blood from the upper to the lower extremities they equalize the circulation, thereby lessening the heart's action and quieting the respiration.
Never exercise immediately after a meal; digestion is more important at this time than extraneous exercise.
Never eat or drink immediately after exercise; allow the body to recover its normal condition first, and the most beneficial results will follow. If necessary, pure water, not too cold, may be taken in small quantities, but the exercise should be continued, especially if in a state of perspiration.
Never, if at all possible, allow the underclothing to dry on the body. Muscular action produces an unusual amount of bodily heat; this should be lost gradually, otherwise the body will be chilled; hence, after exercise, never remove clothing to cool off, but, on the contrary, wear some wrap in addition. In like manner, be well wrapped on leaving the gymnasium.