Benefits and types of hardening. Hardening of the body is a natural technique for healthy and happy longevity! Starting water hardening

Thanks

What is hardening and what is its significance?

Physiological mechanisms and effects of hardening ( the effect of hardening on the body and health)

Under normal conditions, the temperature of the human body is maintained at a constant level, which is ensured by many regulatory mechanisms. The main "sources" of heat are the liver ( processes occurring in it are accompanied by the release of energy in the form of heat), as well as muscles, during the contraction of which heat is released. Of the body's cooling systems, the most important are the superficial blood vessels of the skin. If the body temperature rises above normal, the skin vessels expand and fill with warm blood, as a result of which heat transfer increases and the body cools. When the body enters a cold environment, specific cold receptors are irritated - special nerve cells that respond to cold. This leads to a contraction of the blood vessels of the skin, as a result of which warm blood flows from them into the central vessels located in the internal organs. In this case, heat transfer decreases, that is, the body thus “saves” heat.

The peculiarity of the described mechanism is that the process of contraction of the blood vessels of the skin and the vessels of the mucous membranes ( including mucous throat, nasal passages and so on) in an ordinary, unhardened person proceeds relatively slowly. As a result, when exposed to a cold environment, pronounced hypothermia of tissues can occur, which will lead to the development of various diseases. The essence of hardening is the slow, gradual "training" of those body systems that provide regulation of body temperature. With prolonged and constant hardening, the body "adapts" to rapidly changing environmental conditions. This is manifested by the fact that when entering a cold environment, skin vessels begin to contract faster than in an untrained person, as a result of which the risk of hypothermia and the development of complications is significantly reduced.

At the same time, it is worth noting that during hardening, not only the blood vessels of the skin are “trained”, but also other organs and systems involved in providing adaptive reactions.

In the process of hardening also occurs:

• Activation of the endocrine ( hormonal) systems. When exposed to cold, the adrenal glands ( special glands of the human body) secrete the hormone cortisol. This hormone improves metabolism throughout the body, thereby increasing its resistance in a stressful situation.
• Changes in metabolism at the cellular level. With regular exposure to cold, there is a change ( acceleration) metabolism in skin cells, which also contributes to the hardening of the body.
• Activation of the nervous system. The nervous system regulates almost all processes that occur during hardening of the body ( ranging from narrowing and dilation of blood vessels and ending with the production of hormones in the adrenal glands). Its activation during cold procedures also plays an important role in preparing the body for the action of stress factors.

The role of hardening in the prevention of colds and the development of immunity

Colds are commonly referred to as a group of infections that develop when the body is overcooled. These include influenza, acute respiratory viral infections, pharyngitis ( inflammation of the pharynx) and so on. The mechanism of development of these pathologies is that with a sharp hypothermia of the body, its protective properties are significantly reduced. However, infectious agents viruses or bacteria) easily penetrate into the tissues of the body through the mucous membranes of the pharynx and upper respiratory tract, causing the development of the disease.

When hardening the body, there is an improvement in the barrier functions of the mucous membranes of the respiratory tract, as well as an acceleration of metabolism in them, which prevents the likelihood of developing colds. In this case, with hypothermia of the mucosa ( for example, when drinking a cold drink in the heat) its vessels narrow very quickly, thereby preventing the development of hypothermia. At the same time, after the cessation of exposure to cold, they also expand rapidly, as a result of which blood flow to the mucosa increases and its antiviral and antibacterial protection increases.

How long do hardening results last?

It is worth noting that in a child, the effect of hardening can pass much faster than in an adult ( within 6 - 7 days after the termination of the hardening procedures).

Do I need to take vitamins when hardening?

It is also worth noting that the presence of vitamins ( A, C, B, E and others) is necessary for the normal functioning of the immune system, which protects the body from viruses, bacteria and other microorganisms. With a lack of vitamins in the blood, the severity of immunity may decrease, which will contribute to the development of colds and infectious diseases, even when the body is hardened.

Hygiene hardening ( basics, rules and conditions)

Where to start hardening?

Before starting hardening, you should:

• Exclude the presence of acute diseases. Cold infections, diseases of the gastrointestinal tract ( e.g. gastritis - inflammation of the lining of the stomach), diseases of the respiratory system ( pneumonia, acute bronchitis) and other similar pathologies are accompanied by severe stress on the immune and other systems of the body. If at the same time a person begins to perform hardening exercises, the body may not be able to cope with the increasing loads, which will lead to a deterioration in the general condition or to an exacerbation of an existing disease. That is why it is necessary to begin to harden no earlier than 2 weeks after the complete cure of an acute pathology.
• Get enough sleep. It has been scientifically proven that lack of sleep especially chronic, prolonged sleep deprivation) significantly disrupts the functions of many body systems, including the nervous system, immune system, and so on. At the same time, the adaptive mechanisms are also weakened, as a result of which, when performing hardening procedures, a person can easily catch a cold.
• Get ready for a permanent job. As mentioned earlier, hardening of the body is achieved within a few months and must be maintained for many years. If a person expects a quick effect, he may stop performing hardening procedures after 5 to 10 days without getting the desired result.

Traditional types, factors and means of hardening in summer

Depending on the type of influencing factor, there are:

• Cold hardening. The most effective method of cold hardening is water exercises, however, air procedures are also used for this purpose. When hardening with cold, the body's resistance to hypothermia increases, and the processes of heat production in the liver and muscles improve and accelerate. Moreover, when hardening with cold, certain changes occur in the skin itself - they thicken, the number of blood vessels and adipose tissue in them increases, resulting in a reduced risk of frostbite and colds.
• Air hardening. Air procedures allow you to normalize the functions of the central nervous system and endocrine ( hormonal) systems, improve metabolism in the body and increase its resistance to the action of infectious and other pathogenic factors. In addition, air procedures also stimulate the compensatory and protective systems of the body, however, this happens “softer” than during cold hardening ( water). That is why air hardening can be used even by those people who are contraindicated in water exercises ( for example, in the presence of serious diseases of the cardiovascular, respiratory or other body systems).
• Sun hardening. When exposed to sunlight, there is an expansion of the blood vessels of the skin, as well as an improvement in blood circulation and metabolism in it. Moreover, ultraviolet rays included in sunlight) stimulate the production of vitamin D in the body, which is necessary for the normal development of bone tissue, as well as for the functioning of other organs and systems. All of these effects contribute to increasing the body's resistance to various infections and colds.

Basic principles of hardening

The main principles of hardening include:

• Gradual increase in load. Hardening procedures should be started carefully, gradually reducing the temperature of the factors affecting the body. At the same time, the body's defenses will have time to adapt to changing environmental conditions. If you start hardening with too large loads ( for example, immediately start dousing with ice water), an unadapted organism can become overcooled, which will lead to the development of complications. At the same time, if you do not increase the load or increase it only slightly, hardening of the body will not occur.
• Systematic ( regular) performing hardening exercises. It is recommended to start hardening in the summer, since at the same time the body is maximally prepared for stress. At the same time, hardening procedures should be continued regularly throughout the year, otherwise the hardening effect will disappear.
• Combination of various hardening techniques. For the most effective hardening of the body, it is necessary to combine water, air and solar procedures, which will activate various defense systems of the body and strengthen it.
• Proper nutrition. Hardening exercises are recommended to be combined with a proper, balanced diet. This will provide the body with all the necessary vitamins, trace elements and nutrients necessary for hardening and strengthening the immune system.
• Accounting for the individual characteristics of the body. When starting hardening, it is important to correctly assess the initial state of the body. If a weakened, ill-prepared person begins to perform too intense hardening programs, this can lead to the development of colds and other diseases. Such people are advised to start hardening with minimal loads, and they should be increased more slowly than in other cases.

Is hardening useful in autumn, winter and spring?

At the same time, it is worth noting that starting hardening in the cold season ( autumn or winter) Not recommended. The fact is that exposure to water or air procedures at low ambient temperatures increases the risk of hypothermia of an unprepared body, as a result of which colds can develop. It is also not worth starting hardening procedures in the spring because at this time many people have a deficiency of vitamins, minerals and other nutrients, as well as a general depletion of the body, which negatively affects adaptive reactions and immunity in general.

The benefits of hardening in sports

Hardening and massage

Cold/Water Hardening ( water procedures)

At the same time, it is worth remembering a number of rules and recommendations that will make water hardening procedures as effective and safe as possible for human health.

When quenching with water, you should:

• Perform hardening procedures in the morning. It is best to do this immediately after sleep, because in addition to the hardening effect, this will give a person a charge of vivacity for the whole day. It is undesirable to exercise before going to bed ( less than 1-2 hours before bedtime), since as a result of the impact of a stress factor ( i.e. cold water) may disrupt the process of falling asleep.
• Cool already warm ( warmed up) organism. As mentioned earlier, the essence of hardening is to activate the adaptive reactions of the body, that is, to narrow the blood vessels of the skin in response to cold exposure. However, if the body is initially cooled, the superficial blood vessels are already spasmodic ( narrowed), as a result of which hardening procedures will not give any positive effect. At the same time, it is worth remembering that it is also not recommended to act with cold on a body that is too “hot” ( especially for an unprepared person), as this can provoke hypothermia and a cold. It is best to do a light warm-up for 5 to 10 minutes before starting water procedures. This will improve blood circulation throughout the body and prepare it for hardening, at the same time, without contributing to its excessive overheating.
• Let the skin dry on its own. Drying the skin after exposure to water will shorten the duration of the stimulating effect of cold, thereby reducing the effectiveness of the procedure. Instead, it is recommended to allow the skin to dry on its own while being careful to avoid drafts, as this can cause a cold.
• Warm up after finishing cooling exercises. 15 - 20 minutes after the end of the water procedures, you should definitely warm the body, that is, go to a warm room or put on warm clothes ( if the room is cold). At the same time, the skin vessels will expand, and the blood flow to them will increase, which will prevent the development of colds.
• Increase the duration and intensity of water procedures. At first, relatively warm water should be used, and the duration of the water procedures themselves should not exceed a few seconds. Over time, the temperature of the water should be lowered, and the duration of the exercises should be gradually increased, which will ensure the hardening of the body.

• rubdown ( trituration) water;
• dousing with cold water;
• swimming in the hole.

Rub hardening ( rubbing)

The initial temperature of the water used for wiping should not be lower than 20 - 22 degrees. As you exercise, the water temperature should be reduced by 1 degree every 2 to 3 days. The minimum water temperature is limited by the capabilities of a person and the reaction of his body to the procedure.

Rubbing can be:

• Partial. In this case, only certain areas of the skin are exposed to cold exposure. It is recommended to rub them in a certain sequence - first the neck, then the chest, stomach, back. The essence of the procedure is as follows. After a preliminary warm-up for 5-10 minutes, a person should undress. You need to draw water of the required temperature into your hand, then splash it onto a certain area of ​​\u200b\u200bthe body and immediately begin to rub it intensively, performing circular movements with your palms until all the liquid from the surface of the skin has evaporated. After that, you need to move on to the next part of the body. To wipe your back, you can use a towel soaked in water.
• General. In this case, the entire body is wiped. To perform the exercise, you need to take a long towel ( or a sheet) and soak in cold water. Next, the towel should be stretched under the armpits, take its ends with your hands and begin to intensively rub your back, gradually descending to the lumbar region, buttocks and back surfaces of the legs. Next, the towel should be moistened again in cold water and rubbed with it on the chest, stomach and front surfaces of the legs. At the initial stage, the entire procedure should take no more than 1 minute, but in the future, its duration can be increased.

Dousing with cold water

The essence of the procedure is as follows. After a preliminary warm-up, water of the desired temperature should be drawn into the bucket. Then, undressing, you need to take a few deep and frequent breaths, and then pour all the water on your head and torso at once. After that, you should immediately start rubbing the body with your hands, continuing to do this for 30 to 60 seconds. Exercise should be performed daily, lowering the water temperature by 1 degree every 2 to 3 days.

Cold and hot shower

A contrast shower can become a more effective method of hardening, however, this exercise can be used only after several weeks of hardening by rubbing and dousing with water. The essence of the procedure is as follows. After a preliminary warm-up, you should stand in the shower and open cold water ( 20 - 22 degrees) for 10 - 15 seconds. Then, without leaving the shower, you should open the hot ( about 40 degrees) water and stay under it also for 10 - 15 seconds. The water temperature change can be repeated 2-3 times ( it is recommended to finish the procedure with warm water), then get out of the shower and let the skin dry. In the future, the temperature of "cold" water can be lowered by 1 degree every 2 - 3 days, while the temperature of "hot" water should remain constant. The advantage of this technique is that during the change in water temperature, there is a rapid narrowing and then expansion of the blood vessels of the skin, which maximally stimulates the adaptive reactions of the body.

Hardening by swimming in the hole

Just before immersing in ice water for 10 to 20 minutes, it is recommended to perform a good warm-up, including gymnastics, easy running, and so on. This will improve blood circulation and prepare the cardiovascular, respiratory and other systems for stress. Also, before diving, you should put on a special rubber cap on your head, which should also cover your ears ( getting ice water into them can cause otitis media - an inflammatory disease of the ear). Immerse yourself in water for short periods ( from 5 to 90 seconds, depending on the fitness of the body).

After leaving the ice water, you should immediately dry yourself with a towel and throw a warm bathrobe or blanket over your body to avoid hypothermia in the cold. Also, after bathing, it is recommended to drink warm tea, brought in advance with you in a thermos. This will warm the mucous membrane of the pharynx and internal organs, preventing severe hypothermia of the body. It is strictly forbidden to take alcoholic drinks after bathing ( vodka, wine and so on), since the ethyl alcohol included in their composition contributes to the expansion of the blood vessels of the skin, as a result of which the body loses heat very quickly. Under such conditions, hypothermia can occur, and the risk of developing a cold or even pneumonia increases.

Leg hardening ( stop)

Hardening of the legs contributes to:

• Walking barefoot. The essence of the procedure is that in the early morning hours, when dew appears on the grass, get up and walk barefoot on the lawn for 5-10 minutes. At the same time, cool dew will have a cooling effect on the skin of the legs, thereby stimulating the development of protective and adaptive reactions.
• Pouring feet. You can pour cold water on your feet or use a contrast shower for this ( according to the methods described above). These procedures will further improve blood microcirculation in the area of ​​the feet, thereby increasing their resistance to hypothermia.

air hardening ( aerotherapy)

For the purpose of hardening with air, the following are used:

• air baths;
• breathing exercises ( breathing exercises).

Air baths

Air baths can be:

• hot when the air temperature reaches 30 degrees.
• warm- when the air temperature is between 25 and 30 degrees.
• indifferent- at an air temperature of 20 to 25 degrees.
• Cool- at an air temperature of 15 - 20 degrees.
• cold- at temperatures below 15 degrees.

If no complications are observed, after 1 - 2 weeks you can move on to indifferent baths, and after another month - to cool ones. At the same time, the procedure itself can be performed indoors or outdoors ( e.g. in the garden). Cold baths are indicated only for those people who harden for at least 2 to 3 months and do not suffer from any serious diseases of the cardiovascular and respiratory systems.

While taking air baths, a person should feel a slight coolness. You should not allow a feeling of cold or the development of muscle tremors, as this will indicate a stronger hypothermia of the body. Also, during the procedure itself, one should not be in a draft or on the street in windy weather, since in this case the cooling of the body will occur too intensively, which can cause complications ( colds).

Breathing exercises ( breathing exercises)

It is recommended to perform breathing exercises before the start of the hardening procedures themselves. This will “warm up” the body and prepare it for the upcoming stress. At the same time, performing breathing exercises after hardening allows you to normalize heart rate, blood pressure and respiratory rate, which positively affects the functioning of all body systems.

Breathing exercises during hardening include:

• Exercise 1 ( belly breathing). Starting position - sitting. At first, you need to slowly in 5 - 10 seconds Take a deep breath in, then exhale as slowly as possible. On exhalation, you should draw in the stomach and strain the muscles of the abdominal wall, which favorably affects the functions of the diaphragm ( the main respiratory muscle, located on the border between the chest and abdominal cavity). Repeat the exercise should be 3 - 6 times.
• Exercise 2 ( chest breathing). Starting position - sitting. Before starting the exercise, draw in the stomach, and then slowly take the maximum breath from the chest. In this case, the front of the chest should rise up, and the stomach should remain retracted. At the second stage, you should make a maximum exhalation, during which you need to slightly tilt your torso forward. Repeat the procedure 3-6 times.
• Exercise 3 ( breath holding). After a maximum inhalation, you should hold your breath for 5 to 15 seconds ( depending on the ability of the person), and then exhale as much as possible. After exhaling, you also need to hold your breath for 2-5 seconds, and then repeat the exercise 3-5 times.
• Exercise 4 ( breathing while walking). During the exercise, you should slowly move around the room, alternating deep breaths with the deepest exhalations ( 4 steps inhale, 3 steps exhale, 1 step pause). It is best to perform this exercise after hardening procedures, as it helps to normalize the functions of the cardiovascular, respiratory and nervous systems.
• Exercise 5 Starting position - any. After a deep breath, you should compress your lips, and then exhale as much as possible, resisting the exhaled air with your lips. Repeat this procedure 4-6 times. This exercise promotes the penetration of air even into the most "hard-to-reach" areas of the lungs ( which are not ventilated during normal breathing), thereby reducing the risk of developing viral and bacterial infections.

hardening by the sun sunbathing)

Sunbathing is recommended in calm weather. The most suitable time for this is from 10 am to 12 am and from 4 pm to 6 pm. Solar radiation is intense enough to cause the necessary changes in the skin. At the same time, it is not recommended to be in the sun from 12 to 16 hours, since the damaging effect of solar radiation is maximum.

The duration of the sunbath at the beginning of hardening should not exceed 5 minutes. To do this, undress in whole or in part, leaving a loincloth, swimming trunks or swimsuit) and lie on your back or stomach. During the entire sunbathing period, the person's head should remain in the shade or be covered with a head covering, as exposure to direct sunlight can cause sunstroke. After the end of the procedure, it is recommended to immerse the body in cool water for 1-2 minutes ( swim in the sea, take a cool shower and so on). This will lead to narrowing of the skin vessels, which will also contribute to the hardening of the body. In the future, the time of exposure to the sun can be increased, but it is not recommended to stay in direct sunlight for more than 30 minutes ( continuously). Sunbathing should be interrupted immediately if a person develops a burning sensation in the skin area, dizziness, headache, darkening of the eyes or other unpleasant sensation.

Non-traditional hardening methods

Non-traditional hardening methods include:

• wiping with snow;
• hardening in the bath ( in the steam room);
• Riga hardening ( hardening with salt, salt path).

snow rubdown

This technique is suitable for trained, hardened people whose body is already adapted to extreme cold loads. It is strictly forbidden to start hardening procedures with rubbing with snow, as this can most likely lead to a cold or pneumonia.

Hardening in the bath ( in the steam room)

To be in the steam room itself ( where the air temperature can reach 115 degrees or more) follows within a strictly defined time. First, you should close in the steam room for 1 - 2 minutes, then take short breaks ( for 10 - 15 minutes). This will allow you to assess the reaction of the body to such a high temperature. If there are no unusual symptoms during breaks ( dizziness, headaches, nausea, blackouts in the eyes) is not observed, you can increase the time spent in the steam room up to 5 minutes. In the future, this time can be increased by 1 - 2 minutes with each next visit to the bath.

After leaving the steam room, you can also plunge into cold water. The resulting stress will lead to a rapid narrowing of the blood vessels of the skin, which will have a pronounced hardening effect. If the procedure is performed in winter, after leaving the steam room, you can perform a rubdown with snow, which will give the same positive result.

Riga hardening ( salt hardening, salt path)

The essence of the exercise is as follows. Human ( adult or child) must sequentially, in small steps, walk first along the first ( salty), then on the second ( just wet) and then on the third ( dry) track. This will help improve microcirculation in the skin of the feet, as well as strengthen its blood vessels, that is, hardening. At the beginning of classes, it is recommended to go through all three tracks no more than 4 to 5 times. In the future, the number of circles can be increased to 10 - 15.

What will happen to your body if you pour cold water every day?

The familiar word "hardening" carries a deep meaning. In the medical sense, hardening measures imply a set of specific procedures that actively stimulate natural immunity, increase resistance to all adverse environmental factors, improve thermoregulation and form vitality. In simple words, hardening means the natural training of the body's protective barrier with the help of natural factors. Hardening gives a person a complete physical and spiritual balance, increases all the potentials of the body.
Without implying it, we train our body by visiting a bathhouse, swimming in ponds or walking in the fresh air. But in order to call these seemingly ordinary actions true hardening, certain principles must be strictly observed:

1. Before proceeding with the hardening itself, you need to make sure that the body is absolutely ready for this. This implies that there should be no acute diseases and exacerbated chronic diseases (in some of which hardening is prohibited or limited). It is necessary to sanitize all infectious foci in the body (teeth with caries, inflamed tonsils, etc.).
2. In addition to physical readiness, there must be a clear and motivated psychological attitude, i.e. awareness that everything is done for the benefit of one's own health and strong confidence in the success of these events. And only a positive attitude!
3. Hardening is a system that is implemented continuously, i.e. daily. It should be understood that in order to achieve excellent health indicators, one should work long and hard, although it is difficult to call it work - after all, all the methods are so pleasant and do not require much effort on oneself. Good reasons for temporary interruption of hardening procedures are health problems.
4. The strength and duration of hardening procedures increase day by day, but smoothly, without extreme actions. This is a very important rule. Many, having felt a significant surge of strength and vigor after 3-4 hardening procedures, are ready to dive into the hole the next day. You will have to pay for such “impulses” with your own health. Everything should increase moderately and gradually, and nothing else.
5. When hardening, a reasonable sequence of procedures is also important. You should start the hardening training of the body with soft and gentle methods, and then move on to more serious effects. For example, start hardening with water with foot baths and smoothly move on to dousing, first local, then full-fledged general.
6. No matter how well the hardening procedures are perceived, one should still take into account the individual reactions of the person and the state of health. Hardening at the first stages is a kind of shake-up of the body, and during this period various dormant sores can come out. Therefore, having decided to harden, in any case, you should consult a doctor.
7. In addition to hardening, it is necessary to use physical exercises, active games and sports. All this strengthens the results achieved and helps to fully train your body.

Methods for hardening the body

The natural resistance of the body must be formed to all natural factors without exception.
The main systems and methods of hardening (as the impact on the body increases):

1. Air baths. The technique is used for therapeutic purposes and preventive measures. It is based on the effect of the natural air environment on open skin.

The system is phased, begins with hardening indoors at a temperature range of 15 - 16 ° C with a time interval of 3-5 minutes. After 4-5 days, you can start a ten-minute hardening effect on the skin in the open air, but at t not less than 20 - 22 ° C. In the future, the time spent outdoors gradually increases. This method is optimal for untrained people.

Hardening with cold air masses (from 4 to 13 ° C) can only be used by trained, well-hardened people. Start exposure from a couple of minutes and gradually bring this time to 10 minutes, but no more.

Air baths train the system of thermoregulation, normalize and optimize the functionality of the heart and blood vessels, the respiratory system, digestion and have a beneficial effect on the state of mental balance.

2. Sunbathing. The technique consists in a positive effect on the body of direct sunlight. More effective results are obtained by the simultaneous application of hardening by the sun and air.

The sun's rays are a fairly aggressive natural factor that can lead to burns and heat or sunstroke. Therefore, the following are very important: the time of the procedure (morning between 9-11 am or evening between 17-19 hours) and the duration of exposure (start from 3-4 minutes and increase to 1 hour, gradually adding a few minutes). The head and cornea of ​​the eyes should be protected from direct sunlight. The last meal before tanning should be at least an hour and a half before sun exposure. When tanning, the sun should “look” at your feet, you should not stand or sit, it is better to lie down.

Solar infrared light has an active thermal effect. Sweating and evaporation from the skin of released moisture increase, subcutaneous vessels expand, and general blood flow increases. The body actively produces vitamin D, which normalizes and activates metabolic processes and is involved in the formation of highly active products of protein metabolism. As a result of this, the blood composition improves, and the overall resistance to diseases of any etiology increases.

3. Hardening with water. The most common among the inhabitants and loved by many techniques. It is best to start water hardening in the morning, after charging. The water temperature starts at 37°C natural for the skin, then gradually decreases by 1-2 degrees every day. Each water method has its own temperature limit, which we will discuss below.

Under the influence of water, the vessels initially narrow, the skin turns pale, and blood flows to the internal organs. Then the functioning of the nervous and cardiovascular systems is activated, the general metabolism is accelerated, which leads to the reverse flow of blood from the internal organs to the skin. Those. water comprehensively trains the entire body, tones and strengthens blood vessels.

There are several directions of the water hardening system that can be combined.

a) Local water procedures - the hardening effect of water on the feet and throat.

Foot washing can be done daily. The procedure is carried out before bedtime. To begin with, the water used should have t 26 - 28 ° C, then it decreases to 12 - 15 ° C, within a few weeks. After the procedure, the feet are thoroughly rubbed until visible redness.

Gargling is a procedure that should begin the morning and end the evening. Initially, cool water should be 23 - 25 ° C, weekly (not daily!) The temperature is reduced by a degree and brought to 5 - 10 ° C.

b) Rubbing is a very mild water procedure that has no contraindications. Dip a sponge or towel in cool water and wipe the skin. The body is wiped from top to bottom, after the procedure, the skin is rubbed with a towel to redness. The duration of exposure is about 5 minutes.

c) Pouring is the next stage of the water hardening system. They start with water at about + 30 ° C, gradually reduce t to + 15 ° C and below. After the procedure, the skin surface is also rubbed with a towel to hyperemia.

d) Shower is a very effective water procedure. They start from t +30 - 32 ° C and last about a minute. Gradually reduce t to + 15 ° C and increase the procedure time to 2-3 minutes. If the body accepts the ongoing hardening with a shower, they switch to a temperature contrast, alternating water 35 - 40 ° C with water 13 - 20 ° C 2-3 times for three minutes.

e) Swimming in the warm season in a natural open reservoir, starting at 18 - 20 ° C water temperature and 14 - 15 ° C air temperature.

f) Swimming in an ice-hole is the most powerful method available only to the most hardened people. This powerful health-improving technique is referred to the ancient methods of prevention and treatment of many diseases. Indeed, earlier people were healthier both in body and soul, and swimming in the hole itself was not such a curiosity as it is now. On the contrary, this healing ritual was performed by many, from young to old.
The medical history of this method, like hardening, is relatively young, dating back to the late 1800s. Today, traditionally, every Orthodox person strives to experience these unique sensations on the great day of the Baptism of the Lord.

From a medical point of view, swimming in an ice hole is an acute stress with a short-term effect. There is a so-called "dance of the vessels" and the redistribution of blood. First, the vessels lying on the surface narrow and give their blood "to save" the internal organs. Then the internal organs give back this same blood, and the vessels again quickly expand. A huge amount of hormones is released into the blood: adrenaline and endorphins. There is a general stimulation of the body, all systems and organs begin to work more intensively and correctly. The protective function is activated, persistent insensitivity to the effects of pathogenic agents is developed. Emotionally, a person feels indescribably light and joyful. Many say that having experienced swimming in the hole, they began a different life! Bathing in an ice-hole relieves pain in the shoulders, back, joints, relieves insomnia, improves central and peripheral blood circulation and increases cold resistance.

The path to hardening in the hole is long. A person must overcome all of the above methods of hardening, then switch to dousing with ice water, and only then gets acquainted with the hole. You should not engage in this type of water exposure on your own and alone, control by professional "walruses" is required.

Naturally, this procedure requires a state of complete health and psychological readiness. Rules for immersion in an ice hole - gradual dipping with a minimum of time in the water (starts from a few seconds and carefully increases to several minutes). It is very important to wipe yourself dry after dipping, dress warmly (but not hot) and move actively. A cup of herbal tea will further emphasize the beauty of this procedure!

In addition to the listed common methods, hardening includes walking barefoot, a bath, wiping with snow, sleeping in the open air, and others.

Walking barefoot is a hardening method available to every person. They start walking in the warm season and, with good tolerance, continue all year round. The sensations of walking in the snow are so contrasting that it is difficult to describe them, in a word - they cause children's delight in adults! It is important to maintain a balance of walking time: with a decrease in outdoor temperature, the duration of exposure is reduced. And only after getting used to the cold (1.5-2 weeks) slowly increase this time. It is better to walk in a certain place, for example, on the ground with grass.

A kind of barefoot walking, or rather, a more serious version of such hardening is barefooting. This technique means constantly walking barefoot, even in everyday life. Barefooting is common in Western countries, where walking barefoot is officially allowed by the authorities. We also use a softer version of barefooting - walking without shoes in nature.
The largest number of biologically active points is located on the feet. They are actively stimulated when walking barefoot and help to normalize the activity of many organs and body systems. The body becomes resistant to colds, immunity is strengthened.

Bath. The bath helps to achieve the correct reaction of the vascular bed to the effects of the external environment. The body quickly adapts to frequently changing environmental conditions, especially to high and low temperatures. The likelihood of colds is reduced, the heart and blood vessels are toned, and a stable psyche is formed.
But it should be understood that the bath gives a load and is of a training nature. The approach to bath hardening is the same as to other methods: a smooth increase in the time of exposure to heat on the body.
The first acquaintance with the steam room should be in a healthy state, outside of physical exertion and an hour or two after eating. It is recommended to take a bath in the evening hours, so that after pleasant procedures you can go to sleep. You should start with 1-2 minutes of being in the steam room, after which you need to take a warm shower and relax. Gradually, the time is increased to a three-four-minute visit to the steam room, and the t of the shower water is reduced to 20-25 ° C. The most optimal is a three-time visit to the steam room, but with a mandatory rest between visits. Trained people can take a contrast shower or swim in a cool and even cold pool. But even here there is a rule - the colder the water, the less time you can stay in it.

Wiping with snow. Only completely healthy people are allowed to perform this invigorating and useful procedure after a preliminary long hardening with cold water. Ideal weather: no wind and temperature around 0°C. Rubbing is carried out from the periphery (hands and feet) to the center. You should not wipe your head and ears, but your face is a must. It is enough to walk over the body 1-2 times, the duration of the procedure: 1-2 minutes.
The therapeutic effect of wiping with snow: the body's defenses are stimulated, especially in the fight against colds.

Sleeping in the open air refers to passive hardening techniques. The main rule is the absence of drafts. Daytime and nighttime sleep can be organized in the bedroom with open windows, on the balcony or loggia, on the veranda. Many are interested, is it possible to sleep on the street? If it is summer time, there is an equipped place, protected from wind and precipitation - then you can. But in the off-season and especially in winter, it is better not to do such extreme actions, because. in a dream, a person’s thermoregulation is imperfect, the body cools down very quickly. And sleeping in a padded jacket and felt boots is very uncomfortable, and there will be absolutely no benefit from such a dream.

Fresh, constantly circulating air is an excellent therapeutic and preventive factor in itself. All microbes and viruses floating in the air are neutralized, and the blood is saturated with oxygen. The result is a fresh and rested appearance after sleep, strong immunity and excellent health.

The positive effect of all the listed hardening procedures on the body has been proven for centuries. An invaluable mechanism for adapting the body to all environmental factors is launched, thanks to which resistance to various diseases is developed, a person becomes healthier, more durable and happier!

Hardening is, first of all, the skillful use of the perfect physiological mechanisms of protection and adaptation of the body, created by a thousand-year evolution. It allows you to use the hidden capabilities of the body, to mobilize defenses at the right time and thereby eliminate the dangerous influence of unfavorable environmental factors on it.

Starting to harden, you should adhere to the following principles:

a) The systematic use of hardening procedures.

Hardening of the body should be carried out systematically, day after day throughout the year, regardless of weather conditions and without long breaks. It is best if the use of hardening procedures is clearly fixed in the daily routine. Then the body develops a certain stereotyped reaction to the applied stimulus: changes in the body's reaction to the effects of cold, which develop as a result of repeated cooling, are fixed and stored only under a strict regime of repeated cooling.

b) The gradual increase in the strength of the irritating effect.

Hardening will bring a positive result only if the strength and duration of the hardening procedures increase gradually. You should not start hardening immediately with wiping with snow or swimming in an ice hole. Such hardening can be harmful to health.

c) Consistency in hardening procedures.

It is necessary to pre-train the body with more gentle procedures. You can start with wiping, foot baths, and only then proceed to dousing, while observing the principle of gradual decrease in temperature.

d) Accounting for the individual characteristics of a person and his state of health.

Hardening has a very strong effect on the body, especially on people who start it for the first time. Therefore, before you start taking hardening procedures, you should consult a doctor.

e) The complexity of the impact of natural factors.

The natural environmental factors that are widely used to harden the body include air, water and solar radiation. The choice of hardening procedures depends on a number of objective conditions: time of year, state of health, climatic and geographical conditions of the place of residence.

Basic hardening methods

air hardening

Air is an environment that constantly surrounds a person. It comes into contact with the skin - directly or through the fabric of clothing and with the mucous membrane of the respiratory tract.

This type of hardening must begin with the development of a habit of fresh air. Walking is very important for health promotion. The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes improve, the activity of the cardiovascular and respiratory systems improves, the morphological composition of the blood changes (the number of red blood cells and the level of hemoglobin increase in it).

It must be borne in mind that the irritating effect of air affects the skin receptors the more sharply, the greater the difference in skin and air temperatures. Cool and moderately cold air baths have a more pronounced effect. Taking increasingly cooler air baths for the purpose of hardening, we thereby train the body for low ambient temperatures by activating compensatory mechanisms that provide thermoregulatory processes. As a result of hardening, first of all, the mobility of vascular reactions is trained, which act as a protective barrier that protects the body from sudden changes in external temperature.

hardening by the sun

Sunbathing for the purpose of hardening should be taken very carefully, otherwise, instead of benefit, they will bring harm (burns, heat and sunstroke). Sunbathing is best in the morning, when the air is especially clean and not too hot, and in the late afternoon, when the sun is setting. The best time for sunbathing: in the middle lane - 9-13 and 16-18 hours; in the south - 8-11 and 17-19 hours. The first sunbathing should be taken at an air temperature of at least 18C. Their duration should not exceed 5 minutes (then add 3-5 minutes, gradually increasing to an hour).

You can't sleep while sunbathing! The head should be covered with something like a panama, and the eyes with dark glasses.

water hardening

There are several separate methods of hardening with water:

a) Rubbing is the initial stage of hardening with water. This is the most gentle of all water procedures. It can be used at all ages, from infancy. It is carried out with a towel, sponge or just a hand moistened with water. Wipe first the upper half of the body (arms, neck, chest, back), wipe it dry and rub it with a dry towel until

redness, and then do the same with the lower half of the body (stomach, lower back, lower limbs). The limbs are rubbed from the fingers to the body. The body is rubbed in a circular motion towards the armpits and inguinal cavities. The duration of the procedure does not exceed 4-5 minutes, including rubbing the body. For rubbing, first use cool water (20-24 C), and then gradually move to cold water (below 16 C).

b) Pouring - the next stage of hardening. It is local and general. Local douche - dousing the legs. For the first douche, it is advisable to use water with a temperature of about + 30C, further reducing it to + 15C and below. After dousing, vigorous rubbing of the body with a towel is carried out. General dousing should begin with a higher temperature, mainly in summer, and in the autumn-winter period it should be organized so that the water covers the largest possible surface of the body, the back, then the chest and stomach, then the right and left side ..

c) Shower is an even more effective water procedure. At the beginning of hardening, the water temperature should be about + 30-32C and the duration should not be more than a minute. In the future, you can gradually reduce the temperature and increase the duration up to 2 minutes, including rubbing the body. With a good degree of hardening, you can take a contrast shower, alternating 2-3 times water 35-40C with water 13-20C for 3 minutes. Regular intake of these water procedures causes a feeling of freshness, vivacity, increased efficiency.