Hardening is a system of preventive procedures necessary to increase the body's resistance to the negative effects of the environment. A set of measures allows you to increase a person's endurance, strengthen the nervous system, immunity and improve the body's resistance to various diseases. The main types of hardening will be discussed in the article.
Useful properties
Probably, many have ever heard about the value of hardening. What is the mechanism of these procedures? Activities help to adapt to the temperature of the environment by regulating the generation of their heat. The human body in the cold instinctively produces more energy by raising the temperature, and in hot weather the reverse process occurs.
When the body is subjected to sudden temperature fluctuations for some time, the ability to quickly turn on compensatory mechanisms that can increase or decrease heat generation appears. As a result, immunity becomes stronger, strengthensresistance to various ailments.
Many believe that hardening only affects the immune system. But this effect is not the only one on the list of benefits. Endurance also increases, the work of the nervous system normalizes, metabolism improves, mental activity is stimulated. As evidenced by the reviews of those who are engaged in hardening, there is another advantage - a person is always in a good mood. It is only necessary to carry out the activities correctly. What types of hardening exist are described below.
Aerotherapy
Air baths are a gentle type of hardening of the body, which is suitable even for children and the elderly. Japanese doctors believe that the more a person is in the fresh air, the longer he will live. They claim that aerotherapy protects against neurosis, early menopause and cancer.
Air hardening is usually performed in combination with physical activity. This combination allows you to achieve excellent results. Human:
- improves the work of the cardiovascular system, strengthens blood vessels;
- increases the level of hemoglobin in the blood;
- digestion normalizes;
- mood improves, a person feels a surge of vigor.
Hardening is carried out as follows:
- Walks. They must be carried out every day, and the duration and distance is determined by age and he alth.
- Ventilation. It is advisable to open windows 4-5 times a day for 10-15 minutes.
- Aerialbaths. To do this, the body should be as naked as possible, and the decrease in temperature should be carried out gradually. Usually, hardening starts indoors at a temperature of 18-21 oC, and eventually they move outside, reaching a temperature of 5 oC. The duration of the bath is approximately 15 minutes. If the temperature is below 4 oC, the duration of exposure to the air without clothes is no more than 10 minutes.
Heliotherapy
Exposure to the sun's light is another kind of hardening that improves blood circulation, restores the nervous system, stimulates the formation of vitamin D, and protects against rickets. Do not confuse hardening with the sun and sunbathing. The purpose of the first event is to strengthen the immune system, and the task of the second is to give the skin a bronze tint.
Sunbathing must be done before 11 am and after 5 pm, but the temperature should not be below 18 oC. In the summer, it is advisable to do this in a bathing suit, using a hat and glasses. In winter, treatments are best combined with winter sports. Initially requires 5 minutes in the sun, adding 3-5 minutes daily, up to 1 hour.
Walking barefoot
There are many active points on the human foot, when exposed to which, you can regulate the work of internal organs. Acupuncture is based on this principle. This principle applies when walking barefoot. This type of hardening makes the body more resistant, provides prevention of hypertension, stroke and angina pectoris.
It is preferable to start walking barefoot in the summer, giving this activity every day for 10-15 minutes. It is advisable to start with grassy lawns, gradually moving to a ground cover. You should not worry about the feet: gradually the skin becomes compacted, and the unevenness of the ground will not be very noticeable. It is advisable to alternate grass, pebbles, water, sand. Procedures can be carried out on the plot. This is a fairly effective form of hardening for school-age children.
Water use
This is an effective type of hardening, but due to the specifics, it is not suitable for everyone. The method includes several varieties:
- Rubbing. It is necessary to use the principle of tightening: you should start with wiping with a sponge, and then move on to a hard terry towel and brush. Rubbing must begin with the upper part of the body and perform massaging movements, and then move on to its lower part. Such activities are an excellent prevention of colds. This is a more gentle method. Treatments are also suitable for preschoolers.
- Pouring cold water. You can perform local douches, for example, legs or general rinsing. First, water is used a few degrees below body temperature, gradually it decreases by another 1 degree.
- Shower. This activity is similar to dousing, but it can be carried out for a few minutes longer. It is possible to act in 2 ways: a contrast shower or staying under cold water. Over time, you need to increase the duration of the procedure.
- Winter swimming. Swimming in cold water is effective, butthis requires extensive preparation. Doctors recommend first wiping yourself, and then switching to dousing and only then taking water baths. The temperature should also be reduced gradually.
These are the main types and principles of hardening the body. They are effective only if the rules are followed and there are no contraindications.
Bathing in the hole
This method is also referred to as the main types of hardening of the body. Its principle is as follows: you should swim in the hole only with good preparation. For this, a person needs to be tempered for about 6 months. You should not swim in the hole yourself. There should be a person near the swimmer who will help if necessary.
Before immersion in cold water for 10-20 minutes, a warm-up is performed, consisting of gymnastics, light running. This improves blood circulation and prepares the cardiovascular and respiratory systems for stress. You also need to wear a rubber hat that will cover your ears.
Dive is performed for a short time - 5-90 seconds. After that, you need to dry yourself with a towel and put on a warm bathrobe to protect against hypothermia. It is necessary to drink warm tea for warming. You can not drink alcohol, because they contain ethyl alcohol, which dilates blood vessels, so the body will quickly begin to lose heat. In this case, hypothermia sets in, increasing the risk of colds and pneumonia.
Massage
Such procedures also lead to hardening of the body. The positive effect of massage is associated with the improvement of blood microcirculation, which normalizes metabolism. Also, the excretory function of the sweat glands is restored, and this improves the thermoregulation of the body. During the massage, peripheral nerve endings are irritated, as a result of which hardening occurs.
Other types of hardening
In addition to the main types of hardening of the body, there are other options that are not used so often. Some choose to rub down with snow. Only the upper body needs to be treated. At first, these activities should be carried out indoors. Their duration is 1-3 minutes.
After 14-20 days after getting used to the cold, rubdowns should be done outdoors. Experts recommend starting wiping after preparing the body for cold water. This procedure should be carried out only in the absence of serious diseases and good he alth.
The main types of hardening include visiting the bath. Procedures improve the working capacity of the body and restore the emotional state. Such activities are highly undesirable for hypertension and cardiovascular diseases.
In addition to the main types of hardening of the body, there are non-traditional ones. At home, you can gargle with hot and cold water. These procedures are commonly used to prevent diseases of the upper respiratory tract and throat in children. accustom toactivities are allowed from 3 years. First, hot water (40 degrees) is applied. Then the water temperature drops by 1 degree. The minimum indicator is at least 18 degrees.
Rinse is performed as follows: the child needs to rinse his mouth and spit out the contents, and then he needs to fill his mouth with warm water, throwing his head back and starting to pronounce the sound "a". For these procedures, mineral water, saline solution or herbal decoction can be used.
When useful?
It is advisable to start the procedures in the summer, because during this period the body is more prepared for stress. The effect obtained over the summer should be maintained throughout the rest of the year. With proper hardening exercises, the risk of a cold or complications is minimal even in cold weather. It is undesirable to start hardening in autumn, spring or winter. This is due to the fact that water or air procedures at low ambient temperatures increase the risk of hypothermia and colds. In the spring, procedures should not be started due to the fact that during this period there is usually a lack of vitamins and minerals, the body is exhausted and not ready for new stresses.
When not to temper?
Each of the types of hardening has principles, the observance of which guarantees a positive result. Frequent mistakes of beginners: unreasonable decrease in temperature to get a quick result and ignoring contraindications. It is difficult for the body to quickly get used to new conditions, a person can get a cold or pneumonia. And if you do not take into accountcontraindications, it can lead to exacerbation of chronic diseases. Hardening cannot be done at:
- often otitis, diseases of the nasopharynx;
- diseases of the heart, blood vessels;
- epilepsy, encephalitis, cerebral vascular sclerosis;
- glaucoma, conjunctivitis;
- diabetes, ulcers, tuberculosis, emphysema, bronchial asthma.
Contraindications for sunbathing are:
- strong sensitivity to ultraviolet light;
- lupus erythematosus;
- thyrotoxicosis;
- tuberculosis;
- rheumatoid arthritis;
- scleroderma.
Even if your ailment is not on the list, it is advisable to consult a doctor before starting hardening.
Rules
The main types and principles of hardening are interrelated. Activities must be carried out according to the following rules:
- Starting hardening is necessary when you feel good, being he althy.
- The temperature should decrease gradually - by 1-2 degrees after each procedure. Gradually, you need to increase the duration of the procedures.
- Don't interrupt the course. If a break is made, then activities should be resumed in a gentle mode.
- You need to combine hardening with physical activity - so the result will be achieved faster.
- If after that there is weakness, malaise, you must stop the course and consult a doctor.
- During events, it is necessary to monitor the state of he alth: control the pulse,measure blood pressure, monitor appetite.
- It is important to consider age, he alth, climate.
Conclusion
It should be borne in mind that activities must be carried out constantly. If you take a break of 3 months, then you will need to start again. Information about the types and rules of hardening will be useful to everyone who wants to be he althy and strong.
