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, hundreds of special instructors are now employed in training young people in the theory and practice of physical exercise. These expert teachers, to do their work with thoroughness and discipline, recognize the necessity of looking after the daily living of their students. The time of rising and retiring, the hours of sleep, the dress, the care of the diet, and many other details of personal health become an important part of the training.