The Salt Lake herald. [volume] (Salt Lake City [Utah]) 1870-1909, 1899-03-19
How to Use and Not Abuse Physical
Exercise.
GOOD GYMNASIUM RULES
SUGGESTIONS BY THE MEDICAL
DIRECTOR.
What Nervous, Phlegmatic, Fat and
Thin Women Need to Help Their
Temperaments-Excessive Exer-
else Is Injurious-Never Exercise
Just Before or After a Meal.
Especial Correspondence

New York, March 17.-Any ordinary
room in which there is good air
and sunlight will answer for
gymnasium. The larger the better.
The beginner need have nothing more
than a pair of dumb-bellS or pair Oh
clubs Either of which she may puy
for one dollar. A bathing suit or a
bicycle suit, if loose and comfortaple'
makes a very good costume. nar
of boomers and blouse We'll cut Is also
very practical A pair of full woven
black stockings and heelless slippers
are indispensable.
A long mirror in which the gymnast
can watch her own motions Is a great
advantage to home gymnasium. but
not essential. From book on exercise
by almost any good author woman
can get any number of motions and
exercises, aid she must decide what is
best and most necessary for her.
Excessive exercise is injurious, and
should be avoided. Excessive exercise
and no exercise at all produce similar
results. Stop exercising just before
nature calls out strongly against fur-
Their bodily activity. Just reach the
tired point and stop before exhaustion
No law can be laid down as to how
much exercise should be taken at one
time. Every individual must be guide
to herself A woman should exercise
chiefly with light weights and make
quick movements, and never, when out
of training, try the limit of her
strength.
The most important gymnasium for
women IN this country is under the
management of Watson L. Savage,
M. D, medical director of Columbia
university on West Fifty-ninth street.
Glasses begin with the kindergarten
and progress to the post graduate
teachers course The women have the
use of the gymnasium, and every prlYl-
lege and advantage which is accorded
the men.
r\e.y woman who enters is carefully
examined, in order to discover just what
form of exercise will be most advant-
ageous to her. In cases where women or
children are very delicate, or have some
decided physical defect that needs
rectifying, they exercise in the medical
room of the gymnasium under the per-
sonal supervision of Miss Marion Foye
Carter This is called corrective work,
and is intended to correct all physical
| imperfections, such as curvature OF the
spine, cramped chests or weak necks or
| backs. The gymnasium proper is occu-
I pied during the day and evening by
1 girls and women training to improve
! their physical condition generally.
I Some come to reduce flesh, others TO
reduce or develop various parts OF the
| body.
/ Nothing could be more applicable or
practical to the home gymnast than the
hints on physical health and training
that DR.. Savage advances to his normal
classes, of which the following are a
! few:
THE best time to exercise is between
10 and II o'clock in the forenoon, and
between 4 and o'clock in the after
noon. If exercising before breakfast
makes you feel faint or weak, then the
early morning is not the time for you
to work Sometimes glass of milk,
a little oatmeal or toast will make
early morning exercise possible with
out injurious effects. If you exercise
at night, let your exercise be at least
one-half hour before bedtime. 1t IS
best to go to bed with the blood in !hs
normal circulation; sleep is easiest un-
der such conditions
The minimum time for brain work
el,s to exercise is two hours per week,
! divided into four days in the week.
/ Their exercise should be before the per-
! SEPARATION is reabsorbed by the body.
Do not lounge around until the suit
! and the skin becomes dry again.
For nervous tenperaments slow eX-
ercfse is the best, while the rapid eXer-
i else is recommended for the phlegmat1c.
! For women with a disposition towards
! melancholia light competitions and out
door games are the most beneficial
! form Of exercise.
| Addressing his normal girls on the
| subject of food, DR.. Savage said:
Never exercise just before or after a
meal. At least one-half hour should be
allowed before, and two hours and
half after eating. Masticate the food
thoroughly, do not hurry through your
| meals and eat rich foods with great
discretion. Drink plenty of water be-
! tween meals. One glass of water should
be sufficient. 1t is better to use hot
drinks at meal times and do not drink
ice water at any time. A refreshing
drink TO take during the intervals when
! exercising is made by putting cooked
oatmeal in water; let it soak and set
tie
In one of his talks on breathing, DR.,
Savage strongly advised his girls to
breathe through the nose while walk
ing or doing ordinary work, and only
to breathe through the mouth whe,l
extreme physical effort makes it neces-
sary. DO not take short, quick gasps
for normal breathing he said;
breathe so as to fill every cell with
pure air. The largest and strongest
animals in the world breathe from six
" ten pICdtIS d Hlluutes NIllle Inc
smallest and weakest breathe from 200
to 300 per minute The manner in which
We breathe is one Of the most important
factors in developing human strength.
1t is a, good practice to take a long,
deep breath and hold it in the lungs for
a few seconds; each day increase, the
time of holding the breath until one
minute or one minute and a half is
reached. Breathing exercises increase
the exterior chest and develop the in
terror.
Chapters could be written on sleeping
DR.. Savage suggests the following
rules: Sleep on a mattress laid over a
spring, sleep mostly on one side,
breathe through the nose and keep the
mouth shut. Have a certain hour for