Hardening has been known since the time of Hippocrates. In ancient times, doctors paid special attention to strengthening the patient's body by exposing it to the sun, water and air. Already at the turn of the first and second millennia, the great Avicenna, whose works have not lost their relevance to this day, in one of the treatises described the main ways of hardening the body and skin functions, which are improved.
What are the benefits of tempering procedures
Any living organism adapts to the conditions of the surrounding world. Hardening is a kind of training for systems designed to ensure the constancy of the internal environment. In this case, the human body becomes immune to the physical factor that is used for hardening. Basically, the ways of hardening the body and the functions of the skin, which improve with training, are aimed at resisting vibrations.ambient temperature. In this case, protective reactions are stimulated in the body, aimed at regulating the production of internal energy and heat transfer to the external environment.
The skin and mucous membranes are the first barrier to all kinds of infections that live around us. They represent a mechanical, chemical and biological barrier to foreign organisms. In addition, the secrets of the eyes, nose, and respiratory tract contain various biological substances that kill dangerous bacteria and viruses. When the protective system fails, for example, when the body is hypothermic, the barrier is broken and the disease develops.
The skin has a developed vascular network. Hardening trains the vessels, causing them to expand and contract, which, in turn, has a beneficial effect on the entire cardiovascular system. Another significant function of the skin is the removal of toxins and other waste products from the body. The better developed the vascular network, the easier it is for the skin to cope with this task. Hardening stimulates metabolism and contributes to the renewal of the skin epithelium, maintaining the elasticity and elasticity of the subcutaneous layer.
Hardening the body with water and more
At the word "hardening" many of us have associations with swimming in an ice-hole and dousing with cold water. These are the hardest ways to train the body and spirit. But there are other methods that are comparable in their effectiveness towinter swimming.
There are different ways to harden the body, and the functions of the skin are also greatly improved.
Types of hardening are divided by physical factor:
- cold;
- warm;
- low atmospheric pressure.
The last method accustoms the body to a low oxygen content in the air, as a result of which the number of red blood cells increases, the level of hemoglobin in the blood increases and a number of other adaptive changes in metabolism occur. It is widely used to prepare athletes for competitions (in the mountains), as well as to treat many diseases (in pressure chambers).
An integrated approach is often used. A classic example is a contrast shower after morning exercises.
What you need to know before starting a workout
The basic rules for hardening the body are simple and boil down to the following points:
- Gradual. Procedures are carried out, starting with conditions that are slightly less comfortable for the body than usual. Gradually increase the time and degree of exposure to the hardening factor.
- Regularity. Hardening is carried out daily, sometimes twice a day - in the morning and in the evening. If for some reason you took a break for more than 1-2 weeks, then return to the starting position and start all over again.
- Psychological mood. Positive emotions and conviction in the need for procedures significantly increase the effectiveness of hardening.
- Intelligence. Monitor the state of the body, do not go too far. Procedures should be fun. Amplifyimpact, guided by well-being. Take good care of yourself.
- It is undesirable to perform procedures on an empty stomach or immediately after eating.
There are three degrees of skin cooling:
- In the first skin turns pale and cold.
- Then the vessels dilate, there is a rush of blood, there is a feeling of warmth and redness of the skin.
- In the third stage, there is a loss of heat, the body becomes supercooled, and defense mechanisms are activated. Cardiac activity slows down, blood recedes to the internal organs. The skin again turns pale to blue, becomes cold. There is chills and general lethargy. The onset of the third stage should not be allowed, it does not bring any benefit and is dangerous to he alth. Warm up your body immediately and drink something hot.
Contraindications
Hardening of the human body can not be carried out during acute illnesses, with an increase in body temperature. If the disease is in a chronic stage, you should consult your doctor. Young children are tempered according to a special scheme, not all methods are applicable to them.
What is hardening done
Means of hardening the body are simple and available to everyone at home. Who remembers the pioneer childhood has not forgotten the slogan: "The sun, air and water are our best friends!". And indeed it is. According to the degree of impact on the body, the following "ladder" is built:
- air,
- sun,
- hardening the body with water (rubbing, dousing, bathing)
- wiping snow, bathing in the snow,
- walk barefoot,
- bath combined with cold water (pool, ice hole)
- swimming in the hole (winter swimming).
Complex hardening methods - in combination with physical exercises, exercises, jogging, massage, autogenic training.
Air baths
The softest and most affordable ways of hardening is to take air baths. The modern increase in the standard of living has led to the fact that the human body is fenced off from the influence of the external environment: air conditioners, heating, winter clothes have made our life convenient and comfortable. But this means that the body has largely lost its ability to cope with cold and heat. What will happen to modern man if he is left naked in the cold? But Indian yogis are able in such conditions not only to stay alive, but also dry the wet sheets wrapped around it with the heat of their body.
So air hardening, despite its apparent simplicity, effectively develops the body's ability to withstand aggressive temperatures. The procedure begins with an air temperature of + 20 ° C, time - 10-15 minutes. Then daily increase the duration by 10 minutes, bringing the hardening time to 2 hours. It is better to carry out the procedures naked, but at low temperatures you can dress according to the weather and just walk in the fresh air. It is good to combine air baths with morning exercises.
Sunbathing
The sun's rays stimulate metabolic processes in the skin and promote the production of vitamin D. They take general and local sunbathing. Exposure time graduallyincrease from 5-10 to 40-50 minutes. Bathing is carried out only after solar procedures. Taking precautions against sun and heat stroke:
- time of day: before 11am or after 3pm;
- the head is covered with a headdress;
- It is not recommended to exceed the hardening time.
When abused, fatigue and irritability are possible, early skin aging, and an increased risk of cancer.
Let's move on to water procedures
The skin is exposed to water of different temperatures: from warm (+39°C) to cold (less than +18°C). Methods for hardening the body with water include the following procedures.
- Rubbing. Can be general or partial. Carry out the procedure with a soft towel or sponge dipped in water. They start with a water temperature of +36°C, gradually decrease by one degree in 3-5 days, bringing it to +18°C and below - according to well-being.
- Pouring. Also start with warm water, gradually bringing the temperature to the maximum tolerable. It is advisable to pour yourself with your head, standing barefoot on the ground. Pouring 1-2 buckets of water over themselves or showering for 1 to 3 minutes.
- Bathing in ponds or pools. It is good to start hardening in the summer, while nature will provide you with a daily decrease in temperature. Recommended initial water temperature + 22°С, air +24°С.
- Winter swimming. Unlike other methods of hardening, bathing inthe hole has age restrictions. It is not recommended to start it after 50 years and practice it for children under 14-16 years old. The procedures should be started after preparing the body with the help of other types of hardening: dousing, bathing in cold water, and so on. Before bathing, you need to do exercises, stretch large joints and rub the body with a massage. First, they plunge into the water one or more times, the duration of bathing is not more than 20 seconds. Then gradually increase the time to 1 minute. A longer stay in the hole is not recommended. After bathing, rub vigorously with a towel and immediately dress. To maintain the effect, it is enough to plunge into the hole 2-3 times a week.
- Contrast shower is the best hardening option for busy people. Start with warm water, changing it to cold. The temperature difference is increased gradually, as is the duration of the procedure. Bring up to 4-5 alternations lasting about a minute each. Such gymnastics for blood vessels perfectly strengthens the cardiovascular system, improves skin color and its elasticity; gives energy for the whole day.
Other hardening methods
Sponging with snow and bathing in the snow are performed in calm calm weather. It is recommended to rub hands and upper body for 10 seconds, gradually increasing the treatment time to 30 seconds.
Excellent effect of strengthening the body gives walking barefoot. This method of hardening is well tolerated by children and the elderly. As always, start walkingbare feet on the floor at a temperature of about + 20 ° C, gradually increasing the time and lowering the temperature. The final stage is walking barefoot in the snow for 3-5 minutes.
Ideally, go barefoot all the time and place you can. Walk around the apartment, around the yard, on dew and grass, on hard ground, gravel and stones, on sand and on water. This not only hardens the body, but also stimulates many active points located on the sole. As a result, immunity is strengthened, the tendency to colds disappears, the functioning of internal organs improves, and the nervous system returns to normal.
Children and hardening
The hardening of a child's body is somewhat different in methods, but not in the essence of the process. Features of thermoregulation of a preschool child is that compensatory mechanisms are not yet sufficiently developed. With hypothermia, the baby has a reflex reaction from the upper respiratory tract, manifested by sneezing and coughing. The ciliated epithelium, which should push out the mucus and bacteria accumulated in it, does not cope with its task. As a result, an infection develops, the child becomes ill. A runny nose, cough, sore throat, sore throat, bronchitis and pneumonia are all the result of a failure of the protective mechanism of the upper respiratory tract. Hardening the child's body allows you to train compensatory reactions and teach the immune system to prevent the development of infections. Thermoregulation is also formed, which allows you to keep warm in the body evenwith sudden cooling, so hardened babies practically do not overcool.
Tempering a child by age
Methods of hardening the body of children of the first year of life are very soft, sparing, but one should not underestimate the strength of their effect on the body. Apply air and sun baths. The child is undressed and placed on the table for 1-2 minutes, gradually increasing the exposure time to 10-15 minutes. The baby is turned from the back to the tummy. The procedure is carried out first 2-3 times a day, then 4 times a day. Air temperature in the room +20°С.
In the summer, hardening is carried out on the street, starting from 3 months. age. The air temperature is not lower than + 20 ° С, choose a calm place in the shade. They also start with a few minutes, gradually increasing the duration of the air bath to 20-30 minutes.
It is recommended to sleep outdoors in summer, in winter - in a room with an open window (the baby is warmly wrapped in a blanket). The room is regularly ventilated in the absence of a child. Take daily walks: at the age of 1 month. about half an hour a day, then gradually increase the duration to 3-4 hours a day. A slight runny nose is not a reason to cancel a walk. You should not walk only in heavy rain, frost, snowstorm.
Never wrap your baby. If the child sweats, it is more dangerous than if he is a little cold. At an older age, excess clothing prevents children from moving, which can also lead to hypothermia.
Starting from 7 months, water hardening is carried out. Wipe the baby with a soft towel soaked in warm water orflannel diaper.
Children from 1 to 3 years old can walk outside in temperatures as low as -15°C. They also continue hardening with air baths, wiping and dousing. The initial temperature of the water is +35°C, then gradually reduced to +25°C.
The temperature in the room is gradually brought to +15°C. Sunbathing begins to take from 2 years. They make sure that the baby does not overheat, the head must be covered with a panama hat. Also, from the age of 2, swimming in open water begins.
Kindergarten (ages 3 to 7). The child is already able to perform procedures on their own. Stronger methods of hardening the body are used, and skin functions develop more intensively. It is important to properly set up the baby so that he is not afraid of hardening and understands its benefits. At the age of three to seven years, they begin swimming in sea water, continue sunbathing and other procedures. The water temperature is reduced to +18°C, air - up to +15°C. Outdoor walks continue at -20°C.
Teenagers. At senior school age, the hardening methods are the same as for adults. If a child is accustomed to hardening since childhood, then his body already responds well to all procedures. If hardening is just beginning, then follow the general recommendations for taking sun and air baths, conducting water procedures (at the beginning, the temperature is slightly lower than comfortable, the duration is several minutes, then the temperature is gradually reduced and the time is increased).
The rules for hardening the body of children in anyage are the same as for adults: gradualness, daily, voluntariness and reasonableness. Remember that in case of acute diseases, hardening is stopped, and if there is a break of more than two weeks, they start from the initial level.
