Page:How to Get Strong (1899).pdf/205

 Good, stiff, long-distance walking is excellent for the front thigh; but running is better, especially when done as it ought to be; namely, not flat-footed; but with the heel never touching the ground. Any sort of running or walking, at any pace protracted enough to bring moderately tired muscles, will tell, especially on these in question; while severe work over a long distance will give them a great task; and the consequent ability and size. Many a man may do a little desultory running daily; perhaps for a week or two together once a year; and not find his thighs enlarge or toughen materially. But let him put in a few minutes each day, for several months together; at steady smart running; as far as he can, and go comfortably, always breathing long, slow, deep breaths, and through his nose; and now, besides the work becoming easy, come the desired size and strength as well. The hopping, which was so good for the calves, is hardly less so for these muscles; and is one of the best possible movements to develop them in the shortest time.

Dancing, long-continued, also tells here, as an acquaintance of ours found, who used to lead the German frequently at Newport; for, though far from being an athlete, he said that he daily ran a mile during the season, just to keep his legs in good order for the duties his position demanded.

A more moderate exercise than the running, though not always so available, is walking up-hill. This, besides, as already mentioned, doing so much for the calves, tells directly and markedly on the thighs as well. Skating makes a pleasant substitute for walking during a part of the colder months; and, when much distance is covered daily, brings strong and shapely thighs.

The farmer and the laboring man, in all their heavier