Quenching is a set of wellness activities. Thanks to them, the body's resistance to the influence of adverse weather and climatic conditions of the living environment is increased. Next, we consider some of the rules and methods of hardening.
General information
Observing the basic rules of hardening, a person trains the body's defenses, preparing them for timely mobilization. Procedures contribute to the normalization of the emotional sphere, making a person more balanced, restrained. In addition, the mood improves, the general tone, working capacity and endurance increase. For the most efficient use of natural factors, the basic rules of hardening should be observed.
Exposure intensity
It should be increased gradually. At the same time, the intensity of the hardening effect should be sufficient so that the body can respond to it. Reduced loads reduce the effect, excessive ones provoke overload or significant braking. All this prevents hardening. Experts do not recommend starting the procedure with a swim in the hole or rubbing with snow. They can cause serious harm to health. At the initial stages of the procedure, the body develops a certain reaction from the cardiovascular, respiratory, and nervous systems. With regular repetition, the response begins to weaken gradually. Subsequent application of the procedures does not have a hardening effect. In this case, the duration and strength of the effect on the body should be changed.
Regularity
The hardening rules provide not only control over the intensity, but also the continuity of the procedures. Regularity involves systematic repetition throughout life. At the same time, the break between the procedures should not be longer than the duration of the last course. Short but frequent hardenings are considered more effective than rare and long ones. It is advisable to fix the frequency of the procedures on a daily basis. This recommendation also contains hardening rules for children. At a young age, it is much easier to accustom a child to the systematic implementation of procedures. When fixing the hardening frequency in the daily regime , it is important to remember that the termination of the 2-3-month course leads to the disappearance of the effect after 3-4 weeks. in adults and 5-7 days in children. To suspend the procedure should be if there is any disease. After recovery, you again need to start observing the rules of hardening. For children in this case, adult support is very important. Systematic parenting is a good example.
Individual characteristics of the body
Hardening rules are not only the technical implementation of procedures. When scheduling their conduct, individual characteristics of the body, susceptibility to certain influences are taken into account. Therefore, despite the fact that there are basic rules for hardening a person, you should consult a specialist before starting the procedures. This is especially important for those who start training for the first time. Given the characteristics of the body, the doctor will develop an individual program. The specialist can make adjustments to the hardening rules for schoolchildren or the elderly. In the future, constant self-monitoring is needed to regulate the intensity and frequency of the procedures.
Other hardening rules
When performing the procedures, you should use as many factors as possible. It can be, for example, cold and heat, energy of rays, water and so on. When applying several influences throughout the day, you need to take breaks between them. Each subsequent procedure begins only after restoration of normal body temperature. A prerequisite, which includes the rules of hardening, is the sequence of procedures. Before the start of the lesson, you should warm up with more gentle training. It can be rubdown or foot baths.
additional information
If the above rules are not observed, you can not only not achieve the expected effect, but also harm the body, provoking hypothermia and other pathological conditions. You should also know that there are a number of contraindications to the implementation of hardening procedures. In particular, such training is not recommended for fever, circulatory failure 2-3 tbsp., Acute mental disorders, hypertensive crisis, bleeding. Contraindications also include colic (renal and hepatic), extensive burns, asthma attacks, foodborne toxicosis.
Air hardening rules
Exposure to natural factors improves the activity of all body systems. Air quenching has a particularly beneficial effect on the course of endocrine, digestive and endocrine processes. In addition, the activities of the respiratory and cardiovascular systems are stimulated, changes in the morphological composition of the blood occur. There are several types of air baths, depending on the temperature:
- Hot (more than 30 degrees.).
- Warm (more than 22 ° ).
- Indifferent (within 21-22 degrees.).
- Cool (about 17-21 ° C).
- Moderately cold (about 13-17 degrees.).
- Cold (about 4-13 ° C).
It is advisable to combine being on the street with active movements. For example, in winter it can be skiing or ice skating, in summer - outdoor games.
Recommendations
Experts advise starting to take air baths in the room at a temperature not lower than 16 degrees, regardless of the season. You can go outside only after a certain time. The room should be well ventilated. The body is exposed and remains in such a room for no more than 3-5 minutes. At the beginning of the course, this is the most optimal time. Subsequently, the duration is increased. While taking cool and especially cold baths, you should run on the spot, walking, gymnastic exercises.
Carrying out procedures on the street
After the body is prepared, you can go to the open air. Baths are taken in calm places, protected from direct rays. Begin the procedure at a temperature of about 20-22 degrees. Duration of 1 air bath - no more than 15 minutes. The duration of subsequent hardening is increased by 10-15 minutes. Cold baths can only be carried out by trained people. The duration of the procedures is 1-2 minutes with a subsequent increase to 8-10. Air baths should be started no earlier than 1.5-2 hours after, and completed in 30 minutes. before meals. One of the important conditions for achieving the result of air quenching is the use of clothing that matches the weather and allows free circulation of air currents.
Exposure to rays
Solar infrared radiation has a pronounced thermal effect on the body. It contributes to additional heat production. As a result, the activity of sweat glands increases, and evaporation from the skin increases. The vessels of the cover dilate, hyperemia of the skin develops, blood circulation increases. Due to the influence of infrared radiation , the effect of ultraviolet radiation is enhanced. UV radiation has a predominantly chemical activity and has a significant biological effect. Due to its influence, the production of vitamin D is enhanced. It, in turn, prevents the development of rickets in children. In addition, ultraviolet rays improve blood composition.
Expert Advice
According to the rules of hardening with the sun, you need to take sun baths in the morning. It's not too hot at this time. At the same time, the air is clean and fresh. Also, experts recommend taking baths in the evening, before sunset. In the middle lane, the best time for tanning is considered to be from 9 to 13 and from 16 to 18 hours, and in the south - from 8 to 11 and from 17 to 19. The first baths are taken at a temperature of at least 18 degrees. Their duration should not be more than five minutes, with the subsequent addition of 3-5 minutes, gradually the time is brought to an hour. Do not sleep while taking baths. The eyes should be protected with dark glasses, and the head with a panama hat.
Water treatments
The most common forms of hardening at home include rubbing, dousing and foot baths. These procedures are performed at home. Wiping is done with a towel, sponge, sheet or a special mitten moistened with water at a temperature within 34-36 degrees. The impact is carried out sequentially: on the arms, back, then chest and legs. Then, using a dry towel, wipe the body until slight redness. Every 3-5 days, the water temperature should decrease by 1-2 degrees. to reach 10-12 degrees in 2-3 months. Sometimes it is recommended to bring the temperature to 22-24 degrees. Wiping is also carried out for 2-3 months. With a favorable course, you can proceed to a further decrease to 10-12 ° C. To enhance the hardening effect, it is recommended that the procedure be carried out with the window or window open. At the same time, the air temperature should not be too low.