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HOW TO GET STRONG
is, by training the lungs themselves; that there is a joint on each rib near the breastbone, and the flexible cartilage between is readily developed by exercise; that breathing is the only effectual way to distend the ribs and cartilage.
Page 37: That the simplest preparatory exercise is full, long breathing. While standing or sitting slowly fill the lungs; then hold the breath for a few seconds, then slowly exhale it; this will soon enlarge the lungs and make the breathing stronger and slower; that stretching the hands as far sideways as possible broadens the shoulders; that swaying the arms held horizontally twenty times a minute, first one way and then the other, is good for the spine and liver: that many headaches come from weak neck-muscles—muscular fatigue being their only cause; that exercise reduces fat in the most direct and effective way; that half an hour's vigorous exercise a day will take of a pound or more; that fat comes of just where the muscles are active, and most where they are most active; that muscular exertion centred on the abdomen will entirely remove its fat; that drawing the abdomen in and out without breathing uses these muscles; that active women are just as strong as men; that corsets keep the back from supporting itself; that the best support is the strengthening and enlarging of the breast-muscles; that artificial supports make the chest region flabby and unhealthy; that corsets prevent deep breathing and deform the body, especially clogging the basis of health, a ready circulation of the blood; that the distended abdomen so shocking to women, and the great increase of flesh on the legs and feet, are often directly due to seizures of the corset; that few women know the luxury of high-reaching; that it is excellent for both slender and fleshy people; that ninety-five per cent. of all women suffer from small or badly shaped-shoes; that breathing is the most important of all features of training; that we should induce children to take long breaths; make them take a pride in swelling the upper chest and drawing the abdomen in and out while holding the breath; that the breast-bone of a child is divided into eight pieces, and is so soft that very little training will glee a fine swelling chest to a youngster who otherwise might grow up flat and weak in that region; that tired people shrink from the very exercise they should seek; that to correct a low shoulder, lift and hold it as high as you can several times a day; that stretching the body is very healthful; that staying-power is directly related to the strength of the lungs; that there can be no en-100
