HOW TO GET STRONG
so that fifteen minutes at each end of the day was all he needed. But this was a great and very rapid increase, especially for a man of thirty-five; far more than most persons would naturally be contented with; yet suggestive of the stuff and perseverance of the man who accomplished it.
Here, then, one of the most effective exercises which could be desired for the strengthening of these muscles is accomplished, without apparatus; without one cent of expense—one which can be practised anywhere, in the largest or the smallest room; in-doors or out; on land or while at sea.
But there are many other exercises which will bring this same development. Now stand erect again; with neck back, head and chest high; shoulders low; and knees sprung back. Start off at an ordinary pace, and walk. But, instead of, as usual, putting the foot down and lifting it without thinking about it; this time, just as it leaves the ground, press hard with the soles and toes. Go on for a block or two; and you will suddenly find that your calves are having new and unwonted duties—indeed, a very generous share of work. Keep on for a mile—if you can. Good a walker as you thought yourself before; a mile of this sort will be a mile to be remembered—certainly for a few days, till the ache gets out of your calves.
If walking with this new push is not hard enough on flat ground; try it up-hill, keeping your knees straight. It will not be long before these muscles will ache; till it will seem as if you must have a whole gymnasium concealed in them somewhere.
Another exercise for the same muscles, which can also be learned in a moment; and a little of which will suffice at first; is running on the toes; or, rather, on
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