Hardening has been known since the time of Hippocrates. In ancient times, doctors paid special attention to strengthening the patient's body through exposure to the sun, water and air. Already at the turn of the first and second millennia, the great Avicenna, whose works have not yet lost their relevance, in one of the treatises described the main methods of hardening the body and skin functions, which are improved.
Why are tempering procedures useful?
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, methods of hardening the body and skin functions that improve during training are aimed at resisting fluctuations in the temperature of the surrounding space. 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 obstacle to alien organisms. In addition, various biological substances that kill dangerous bacteria and viruses are present in the secrets of the eyes, nose, and respiratory tract. When the protective system fails, for example, during hypothermia, 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 elimination of toxins and other waste products from the body. The better the vascular network is developed, the easier it is for the skin to cope with this task. Hardening stimulates the metabolism and promotes renewal of the skin epithelium, maintaining the elasticity and elasticity of the subcutaneous layer.
Hardening the body with water and not only
At the word "hardening" many of us have associations with swimming in the hole and dousing with cold water. These are the toughest ways to train your body and spirit. But there are other methods comparable in their effectiveness to winter swimming.
There are various methods of hardening the body, and the functions of the skin are also significantly improved.
Types of hardening are divided by physical factor:
- cold
- warmth;
- low atmospheric pressure.
The latter 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 the metabolism occur. It is widely used to prepare athletes for competitions (in the mountains), as well as for the treatment of many diseases (in pressure chambers).
Often apply an integrated approach. A classic example is a contrast shower after morning exercises.
What you need to know when starting a workout
The basic rules for hardening the body are simple and boil down to the following points:
- Gradualness. They carry out procedures starting from conditions 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 your starting position and start all over again.
- The psychological attitude. Positive emotions and belief in the need for procedures significantly increase the effectiveness of hardening.
- Reasonableness. Watch the state of the body, do not go too far. Procedures should be fun. Strengthen the impact, focusing on well-being. Be mindful of yourself.
- It is undesirable to carry out procedures on an empty stomach or immediately after a meal.
There are three degrees of skin cooling:
- In the first, the skin turns pale and cold.
- Then the vessels expand, a rush of blood occurs, a sensation of warmth and redness of the skin occurs.
- In the third stage, heat loss occurs, the body is supercooled, and protective mechanisms are activated . Cardiac activity slows down, the blood recedes to the internal organs. The skin turns pale again to blue, it becomes cold. There is chills and general lethargy. The onset of the third stage cannot be allowed, it does not bring any benefit and is dangerous to health. Warm up your body immediately and drink something hot.
Contraindications
Hardening of the human body can not be carried out during the period of acute illness, with an increase in body temperature. If the disease is in a chronic stage, you should consult your doctor. Small children are tempered according to a special scheme; not all methods are applicable to them.
What is hardening
The means of hardening the body are simple and affordable for everyone at home. Who remembers the pioneering childhood, he did not forget the slogan: “The sun, air and water are our best friends!”. And indeed it is. By the degree of impact on the body, the following "ladder" is built:
- air,
- the sun,
- hardening the body with water (rubbing, dousing, bathing)
- rubbing with snow, swimming in the snow,
- walk barefoot,
- bath in combination with cold water (pool, ice hole)
- swimming in the hole (winter swimming).
Complex methods of hardening - in combination with physical exercises, exercise, jogging, massage, autogenic training.
Air baths
The softest and most affordable hardening methods are to take air baths. The modern increase in living standards has led to the fact that the human body is fenced off from the effects of the external environment: air conditioning, 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 a modern person if left naked in the cold? But Indian yogis are able in such conditions not only to stay alive, but also to dry the wet sheets wrapped around him with the heat of their body.
So air hardening, despite its apparent simplicity, effectively develops the body's ability to withstand aggressive temperatures. Start the procedure with air temperature + 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 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.
Sun baths
The sun's rays stimulate metabolic processes in the skin and contribute to the production of vitamin D. Take general and local sun baths. The exposure time is gradually increased from 5-10 to 40-50 minutes. Bathing is carried out only after solar procedures. Take precautions against sun and heat shock:
- time of day: before 11 am or after 15 hours;
- cover your head with a hat;
- It is not recommended to exceed hardening time.
With abuse, increased fatigue and irritability, early aging of the skin are possible , the risk of cancer is increased.
We pass to water procedures
The skin is affected by water of various temperatures: from warm (+ 39 ° C) to cold (less than + 18 ° C). Methods for hardening the body with water include the following procedures.
- Rubdown. May be general or partial. Perform the procedure with a soft towel or sponge dipped in water. Start with a water temperature of + 36 ° C, gradually reduce by one degree in 3-5 days, bringing it to + 18 ° C and lower - according to well-being.
- Dousing. They also start with warm water, gradually bringing the temperature to the maximum tolerated. It is advisable to shower with your head, standing barefoot on the ground. 1-2 buckets of water are poured onto themselves or doused in the shower for 1 to 3 minutes.
- Swimming in ponds or in the pool. It is good to start hardening in the summer, while daily lowering of the temperature will provide you with nature. The recommended initial temperature is water + 22 ° , air + 24 ° .
- Winter swimming . Unlike other methods of hardening, bathing in the hole has age restrictions. It is not recommended to start it after 50 years and practice for children under 14-16 years old. The procedures should be started after the preparation of the body using other types of hardening: pouring, bathing in cold water and so on. Before swimming, you need to do exercises, stretch large joints and rub the body with a massage. First, they are dipped into the water one or several times, the duration of bathing is no more than 20 seconds. Then gradually increase the time to 1 minute. A longer stay in the hole is not recommended. After bathing, vigorously rubbed 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 most optimal hardening option for busy people. Start with warm water, replacing it with cold. The temperature difference is increased gradually, as well as the duration of the procedure. Bring 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 a charge of vivacity for the whole day.
Other hardening methods
Wiping with snow and swimming in the snow is performed in calm, calm weather. It is recommended to rub your hands and upper body for 10 seconds, gradually increasing the procedure time to 30 seconds.
A wonderful effect of strengthening the body gives walking barefoot. This method of hardening is well tolerated by children and the elderly. As always, they start walking bare feet on the floor at a temperature of about + 20 ° C, gradually increasing time and lowering the temperature. The final stage is barefoot walking in the snow for 3-5 minutes.
Ideally, walk barefoot all the time and in any place. Walk around the apartment, around the yard, along the dew and grass, hard ground, gravel and stones, along sand and water. This not only tempers the body, but also stimulates many active points located on the sole. As a result, immunity strengthens, the tendency to colds disappears, the work of internal organs improves, and the nervous system returns to normal.
Children and hardening
The hardening of the child's body is somewhat different in methods, but not in the essence of the process. Features of thermoregulation of a preschool child are that compensating mechanisms are not yet sufficiently developed. With hypothermia, the baby has a reflex reaction from the upper respiratory tract, manifested by sneezing and coughing. Atrial 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. Runny nose, cough, sore throat, sore throat, bronchitis and pneumonia - all this is 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 retain heat in the body even with sudden cooling, so hardened children practically do not cool.
Tempering a child by age
Methods of hardening the body of children of the first year of life are very mild, gentle, but one should not underestimate the strength of their effect on the body. Apply air and sun baths. The child is undressed and laid on the table for 1-2 minutes, gradually increasing the exposure time to 10-15 minutes. The kid 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 ° .
In summer, hardening is carried out on the street, starting from 3 months. age. Air temperature not lower than + 20 ° , choose a calm place in the shade. They also begin with a few minutes, gradually bringing the duration of the air bath to 20-30 minutes.
It is recommended to sleep outdoors in the 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 the walk. You should not walk only in heavy rain, frost, snowstorm.
Never confuse a baby. If the baby is sweating, it is more dangerous than if he is a little cold. In older age, excess clothing prevents children from moving, which can also lead to hypothermia.
Starting from 7 months, water quenching is carried out. They wipe the baby with a soft towel dampened in warm water or a flannel diaper.
Children from 1 year to 3 years can walk on the street at temperatures up to -15 ° C. Also continue hardening with air baths, wiping and dousing. The initial water temperature is + 35 ° C, then gradually reduced to + 25 ° C.
The temperature in the room is gradually brought to + 15 ° C. Sunbathing begins to crumble from 2 years. They make sure that the baby does not overheat, the head must be covered with a panama. Also, from 2 years old, they start swimming in open water.
Kindergarten (3 to 7 years old). The child is already able to perform the procedures on his own. Apply more powerful ways of hardening the body, and skin functions develop more intensively. It is important to properly configure the baby so that he is not afraid of hardening and understands its benefits. At the age of three to seven years, they start swimming in sea water, continue sunbathing and other procedures. The temperature of the water is reduced to + 18 ° C, air - to + 15 ° C. Walking on the street continues at - 20 ° C.
Teenagers. In high school age, the methods of hardening are the same as for adults. If a child is accustomed to hardening from childhood, then his body already responds well to all procedures. If hardening is just beginning, then follow the general recommendations for sunbathing and air bathing, conducting water procedures (at the beginning apply a temperature slightly lower than comfortable, lasting several minutes, then gradually lower the temperature and increase the time).
The rules for hardening the body of children at any age are the same as for adults: gradual, daily, voluntary and reasonable. Remember that in the case of acute diseases, hardening is stopped, and if there is a break of more than two weeks, they begin from the initial level.