Hardening and its effect on the body. Hardening and the effect of hardening on the human body. Local methods of hardening the body

Introduction…………………………………………………………………………- 3 -

1. Self-control over the effectiveness of self-study…………- 2 -

2. Basics of hygiene during physical education…………………- 7 -

3. Hardening. Impact on human health of the sun, air, water…..- 11 -

Conclusion……………………………………………………………………- 18 -

List of used literature………………………………………..- 19 -

INTRODUCTION

For each person, and for society as a whole, there is no greater value than health. Physical education is an integral part of human life. It occupies a rather important place in the study and work of people. Physical exercise plays a significant role in the working capacity of members of society, which is why knowledge and skills in physical culture should be laid down in educational institutions at various levels in stages. A significant role in the upbringing and teaching of physical culture is also invested by educational institutions, where teaching should be based on clear methods, methods that together line up in a well-organized and well-established methodology for teaching and educating students.

It has long been known that human health is 10-20% dependent on heredity, 10-20% on the state of the environment, 8-12% on the level of health care and 50-70% on lifestyle.

A healthy lifestyle is a balanced diet, exercise, avoiding alcohol and smoking, and much more. Hardening also plays an important role. Hardening is an obligatory element of physical education, especially important for young people, as it is of great importance for strengthening health, increasing efficiency, improving well-being, mood and vigor. Hardening, as a factor in increasing the body's resistance to various meteorological conditions, has been used since ancient times.

In this review, we will consider 3 questions:

Self-control over the effectiveness of self-study;

Fundamentals of hygiene during physical education;

hardening. Impact on human health of the sun, air, water.

1. SELF-CONTROL OVER THE EFFICIENCY OF INDEPENDENT EXERCISES

With regular exercise and sports, it is very important to systematically monitor your well-being and overall health. The most convenient form of self-control is keeping a special diary. Indicators of self-control can be conditionally divided into two groups - subjective and objective. To subjective indicators include well-being, sleep, appetite, mental and physical performance, positive and negative emotions. The state of health after physical exercises should be vigorous, the mood is good, the student should not feel headaches, weakness and feelings of overwork. If there is severe discomfort, you should stop exercising and seek the advice of specialists.
As a rule, with systematic physical education, sleep is good, with quick falling asleep and vigorous well-being after sleep.
The applied loads should correspond to physical fitness and age.

Appetite after moderate exercise should also be good. It is not recommended to eat immediately after class, it is better to wait 30-60 minutes. To quench your thirst, you should drink a glass of mineral water or tea. With a deterioration in well-being, sleep, appetite, it is necessary to reduce the load, and in case of repeated violations, consult a doctor.
The diary of self-control is used to record independent physical education and sports, as well as to register anthropometric changes, indicators, functional tests and control tests of physical fitness, to monitor the implementation of a weekly motor regimen.

Regular diary keeping makes it possible to determine the effectiveness of classes, means and methods, optimal planning of the magnitude and intensity of physical activity and rest in a separate lesson. The diary should also note cases of violation of the regime and how they affect classes and overall performance. To objective self-control indicators include: monitoring heart rate (pulse), blood pressure, respiration, lung capacity, weight, muscle strength, sports results.

It is generally accepted that a reliable indicator of fitness is pulse. The assessment of the response of the pulse to physical activity can be carried out by comparing the heart rate data at rest (before exercise) and after exercise, i.e. determine the percentage of heart rate increase. The pulse rate at rest is taken as 100%, the difference in frequency before and after the load is X. For example, the pulse before the start of the load was 12 beats in 10 seconds, and after - 20 beats. After simple calculations, we find out that the pulse has increased by 67%. But not only the pulse should be given attention. It is desirable, if possible, to also measure blood pressure before and after exercise. At the beginning of the load, the maximum pressure rises, then stabilizes at a certain level. After the termination of work (the first 10-15 minutes) decreases below the initial level, and then comes to the initial state. The minimum pressure at light or moderate load does not change, and with intense hard work it slightly increases.

It is known that the values ​​of the pulse and the minimum arterial pressure normally coincide numerically. Kerdo proposed to calculate the index according to the formula: IC=D/P, where D is the minimum pressure and P is the pulse.
In healthy people, this index is close to one. In violation of the nervous regulation of the cardiovascular system, it becomes more or less than one.

It is also very important to evaluate the functions of the respiratory system. It must be remembered that when performing physical exertion, oxygen consumption by working muscles and the brain increases sharply, and therefore the function of the respiratory organs increases. The frequency of breathing can be used to judge the amount of physical activity. Normally, the respiratory rate of an adult is 16-18 times per minute. An important indicator of respiratory function is the vital capacity of the lungs - the volume of air obtained during the maximum exhalation made after the maximum breath. Its value, measured in liters, depends on gender, age, body size and physical fitness. On average, for men it is 3.5-5 liters, for women - 2.5-4 liters. Before you start exercising on your own, you need to get recommendations on the regimen of physical mobility from your local doctor or at the district medical and sports dispensary. Then, using the advice of doctors or physical education specialists (or popular methodological literature), choose the most useful types of exercises for yourself.

Assessment of the reaction of the cardiovascular system is carried out by measuring the heart rate (pulse), which at rest in an adult man is 70-75 beats per minute, in a woman - 75-80.
In physically trained people, the pulse rate is much less frequent - 60 or less beats per minute, and in trained athletes - 40-50 beats, which indicates the economical work of the heart. At rest, the heart rate depends on age, gender, posture (vertical or horizontal position of the body), the activity performed. It decreases with age. The normal pulse of a healthy person at rest is rhythmic, without interruptions, good filling and tension. The pulse can be counted on the radial, temporal, carotid arteries, in the region of the heart. The load, even a small one, causes an increase in heart rate. Scientific research has established a direct relationship between the pulse rate and the amount of physical activity. Under the influence of loads, the volume of the heart increases. The heart volume of an untrained person is 600-900 ml, and for high-class athletes it reaches 900-1400 milliliters.

2. BASICS OF HYGIENE IN PHYSICAL EDUCATION

Hygiene- the science of preserving and strengthening human health. Its main task is to study the influence of living and working conditions on people's health, disease prevention, ensuring optimal conditions for human existence, maintaining health and longevity.

One of the specialized hygienic disciplines is the hygiene of physical culture and sports. It studies the interaction of the organism engaged in physical culture and sports with the external environment. The purpose of this study– development of hygienic standards, requirements and measures aimed at improving health, increasing efficiency and achieving high sports results.

Personal hygiene includes: a rational daily regimen, body and oral care, clothing and footwear hygiene. It is especially important for students, because. Strict adherence to them promotes health, increases mental and physical performance and serves as a guarantee of sporting achievements.

A rational daily regime creates optimal conditions for the activity and recovery of the body. It is based on the rhythmic and correct alternation of work and rest and other activities.

Basic rules for the organization of the daily regime: rise at the same time; implementation of hardening procedures; eating at the same time, at least 3 times a day (preferably 4-5 times a day); independent classes in academic disciplines at the same time; at least 3 - 5 times a week for 1.5 - 2 hours of physical exercise and sports with optimal physical activity; daily stay in the open air (1.5 - 2 hours); full sleep (at least 8 hours) with falling asleep and waking up at the same time.

Body care. Body hygiene contributes to the proper functioning of the body, improves metabolism, blood circulation, digestion, respiration, and the development of a person’s physical and mental abilities. The health of a person, his performance, resistance to various diseases depends on the condition of the skin. Body care includes daily skin care for the whole body, hair care, oral and dental care.

Hygiene of clothes and footwear. Sportswear must meet the requirements of the specifics of classes and the rules of competitions in various sports. It should be as light as possible and not restrict movement.

Balanced diet, built on scientific foundations, ensures the correct growth and formation of the body, contributes to the preservation of health, high mental and physical performance and prolongation of creative longevity. For people involved in physical culture and sports, rational nutrition contributes to increased efficiency, faster recovery after fatigue and the achievement of high sports results.

Hygienic requirements for food. Food is a certain combination of food products, consisting of proteins, fats, carbohydrates, vitamins, mineral salts and water. The main hygiene requirements for food are as follows:

The optimal amount corresponding to the energy costs of a person in the process of life;

Full quality, i.e. the inclusion of all necessary nutrients (proteins, fats, carbohydrates, vitamins, mineral salts), balanced in optimal proportions;

Variety and availability of various products of animal and vegetable origin;

Good digestibility, pleasant taste, smell and appearance;

Benignity and harmlessness.

The body's energy expenditure is expressed in kilocalories (kcal). In the same units, the energy value of food is also indicated. Increasing the activity of the percentage of metabolism and energy during the performance of various, mainly muscular, activities is a decisive factor in determining the daily energy expenditure. The more intense the physical work performed, the higher the energy consumption. Mental or fully automated work requires little energy.

When calculating the calorie content of food and its composition per day, you can use the data in Table 1.

Table 1. Composition and calorie content of diets for athletes per day, g per 1 kg of body weight.

Vitamins in the required amount must be present in the diet of athletes and athletes. During the performance of intensive muscular work due to the increase in metabolism, the need for vitamins increases. It is necessary to satisfy the body's need for vitamins, first of all, through the use of natural products. In case of their shortage, it is recommended to take vitamin concentrates from natural products (rosehip infusion, etc.) and synthetic preparations (“Aerovit”, “Undevit”, etc.).

When eating, all attention should be paid to food.

Distractions from food lead to disruption of digestion and assimilation of food. Don't rush while eating. Food should always be well chewed.

3. HARDENING. IMPACT ON HUMAN HEALTH OF THE SUN, AIR, WATER

hardening- this 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, 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 preserved only under a strict regime of repeated cooling. Breaks in hardening reduce the body's acquired resistance to temperature effects. In this case, there is no rapid adaptive response. So, carrying out hardening procedures for 2-3 months, and then stopping them, leads to the fact that the hardening of the body disappears after 3-4 weeks, and in children after 5-7 days.

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.

At the beginning of the application of hardening procedures, the body has a certain response from the respiratory, cardiovascular and central nervous systems. As this procedure is repeatedly repeated, the reaction of the body to it gradually weakens, and its further use no longer has a hardening effect. Then it is necessary to change the strength and duration of the impact of hardening procedures on the body.

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.

When carrying out hardening, it is best to adhere to the well-known medical rule: weak stimuli contribute to a better administration of functions, strong ones interfere with it, excessive ones are fatal.

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. Given the age and condition of the body, the doctor will help you choose the right hardening agent and advise how to use it in order to prevent undesirable consequences.

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.

Solar infrared rays have a pronounced thermal effect on the body. They contribute to the formation of additional heat in the body. As a result, the activity of the sweat glands increases and the evaporation of moisture from the surface of the skin increases: the subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, and this improves the blood circulation of air baths in all tissues of the body. Infrared irradiation enhances the effect of UV radiation on the body. UV rays have a predominantly chemical effect. UV irradiation has a great biological effect: it promotes the formation of vitamin D in the body, which has a pronounced antirachitic effect; accelerates metabolic processes; under its influence, highly active products of protein metabolism are formed - biogenic stimulants. UV rays improve blood composition, have a bactericidal effect, thereby increasing the body's resistance to colds and infectious diseases; they have a tonic effect on almost all body functions. The skin of different people has a different degree of sensitivity to solar radiation. This is due to the thickness of the stratum corneum, the degree of blood supply to the skin and its ability to pigmentation.

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). Air baths while sunbathing can not sleep! The head should be covered with something like a panama, and the eyes with dark glasses.

Hardening with water. A powerful tool with a pronounced cooling effect, since its heat capacity and thermal conductivity are many times greater than air. At the same temperature, water seems colder to us than air. An indicator of the influence of water hardening procedures is the reaction of the skin. If at the beginning of the procedure it turns pale for a short time, and then turns red, then this indicates a positive effect, therefore, the physiological mechanisms of thermoregulation cope with cooling. If the reaction of the skin is weak, blanching and redness is absent - this means insufficient exposure. It is necessary to slightly lower the temperature of the water or increase the duration of the procedure. A sharp blanching of the skin, a feeling of severe cold, chills and trembling indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or reduce the procedure time.

There are three phases of the body's reaction to the action of low water temperature. The first is an increased spasm of the vessels of the skin, with deeper cooling - and subcutaneous fat. The second phase - due to adaptation to low water temperature, vasodilation occurs, the skin becomes red, blood pressure decreases, mast cells and leukocytes of the vascular depots of the skin and subcutaneous tissue are activated with the release of biologically active substances, including those with interferon-like properties. This phase is characterized by an improvement in well-being, an increase in activity. The third phase (unfavorable) - the adaptive capabilities of the body are exhausted, vasospasm occurs, the skin becomes bluish-pale, chills appear.

With the systematic use of water hardening, the first phase is reduced and the second comes faster. The most important thing is that the third phase does not come. Water procedures are divided into traditional and non-traditional, or intensive.

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 it turns red, 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 sides. After finishing - rub with a towel. Time under stream 20-40 seconds. A shower is more powerful than a simple douche. Shower water has a massaging effect, feels warmer than even shower water.

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. When bathing, a complex effect on the body of air, water and sunlight is carried out. You can start swimming at a water temperature of 18-20C and 14-15C of the air.

Local cold hardening . For hardening, it is recommended to use local water procedures along with general ones. The most common of these are washing the feet and gargling with cold water, as this hardens the most vulnerable parts of the body to cooling. Washing of the feet is carried out throughout the year before going to bed with water at a temperature of 26-28C at first, and then lowering it to 12-15C. After washing the feet, rub thoroughly until redness.

Gargling is carried out every day in the morning and evening. Initially, water with a temperature of 23-25C is used, gradually every week it decreases by 1-2C and is brought to 5-10C.

In recent years, winter swimming has attracted more and more attention. Winter bathing and swimming affect almost all bodily functions. In walruses, the functioning of the lungs and heart is noticeably improved, gas exchange increases, and the thermoregulation system improves.

CONCLUSION

Increasing human resistance to various adverse environmental factors is the main task of modern medicine. This is precisely its preventive focus.

Thus, hardening is an important means of preventing the negative effects of cooling the body or high temperatures. The systematic use of hardening procedures reduces the number of colds by 2-5 times, and in some cases almost completely eliminates them.

Hardening of the body is the formation and improvement of functional systems aimed at increasing the body's immunity, which ultimately leads to a decrease in "cold" diseases.

The mechanism of hardening is a general adaptation syndrome.

The advantages are that a person gets the opportunity to live in conditions that were previously incompatible with life and solve problems that were previously insoluble. Increased resistance to disease.

Hardening has a beneficial effect on the entire body: they increase the tone of the nervous system, improve blood circulation and metabolism, when the surface of the body is irradiated, a number of photochemical reactions occur in the body, entailing complex physicochemical transformations in tissues and organs (these reactions cause a beneficial effect on the entire body ).

The disadvantages include only non-compliance with the principles of hardening, as a result of which various disorders occur in the body.

Since ancient times, the natural forces of nature have been used and now remain the main and most effective means of hardening: the sun, air and water. The greatest effect is observed from contrast hardening, which includes foot baths, rubdown, shower, hardening in the steam room.

LIST OF USED LITERATURE

1. Artyukhova Yu. How to harden your body, Minsk, 2003

2. Ivanchenko V. G. Secrets of the Russian temper, Moscow, 2005

3. Ilyinich V. I. Physical culture of a student, Moscow, 2006

4. Laptev A. P. Harden for health, Moscow, 2004

5. Milner E. G. Formula of life, Moscow, 2007

Hardening is one of the effective means of promoting health.
Hardening is an increase in the body's resistance to the adverse effects of a number of environmental factors through the systematic impact on the body of these factors. It is based on the ability of the human body to adapt to changing environmental conditions. When hardening, there is a gradual decrease in the body's sensitivity to the actions of a certain physical factor.
The most important in our conditions is the development of the body's resistance to cold, since cooling in non-hardened people is one of the main causes of respiratory viral diseases. Under the influence of cooling, the level of metabolic processes decreases, the activity of the central nervous system is weakened, which leads to a weakening of the body and contributes to the exacerbation of existing chronic diseases or the emergence of new ones. Hardened people develop resistance to low temperatures, heat generation in the body occurs more intensively, and this reduces the likelihood of developing infectious diseases. Hardening helps to increase the activity and power of all the body's defenses.
To restore and maintain at the proper level the protective properties of the human body to cold loads, special hardening procedures are needed that are carried out constantly. You can start hardening at any time of the year, but it is better in the summer. One of the simplest methods is sponging with water, dousing with water and finally bathing in open water. During bathing, the body is simultaneously exposed to the sun, air and water. The advantage is that it involves mastering the vital skill of swimming. The most effective water procedure is swimming in ice water (winter swimming). However, preparation for it requires special training and knowledge of physiological processes.
Sunlight is a powerful stimulating and hardening factor. The sun's rays have bactericidal action. Under the influence of sunlight, the activity of the nervous system is stimulated, the general tone increases, the mood and working capacity of a person improves. Sunbathing should be taken wisely, otherwise they will not bring benefits.
The most affordable way of hardening are air baths. Air, acting directly on our body, skin, leads to a number of biochemical changes in tissue cells, irritating the skin receptors of the nervous system. Air baths increase the metabolic functions of the body, strengthen the vessels and nerves of the skin, improve the functioning of the central nervous system and the heart, and increase the overall tone of the body. Air baths are best taken outdoors, combined with various physical exercises. After them, it is recommended to take a shower or douse.
Walking barefoot is another form of hardening. It has been used since ancient times for the prevention and treatment of many diseases. It turns out that in contact with the earth, a number of favorable factors act on the body. Scientists have found that 72,000 nerve endings are activated on the human foot when walking barefoot, forming biologically active zones associated with various human organs and systems. Walking barefoot is the strongest preventive and healing tool, one of the components of a healthy lifestyle system.
All of the above hardening procedures should be carried out in combination with physical exercises. This will provide the most beneficial effect on overall health. Physical education and the implementation of hardening procedures should have their permanent place in the regime of the day, week, month and year.

Huge, in fact. hardening- This is the training of the body's defenses. hardening organism- this is one of the components. And if you are thinking about how to maintain and strengthen your health, you should read this article.

Basic hardening methods

Main methods hardening is the use of the natural forces of nature: hardening air, sun and water.

Such training consists of dosed exposure to environmental factors on the body. The purpose of hardening is to increase the body's resistance to adverse environmental factors.

hardening organism available to everyone. Hardening can be practiced regardless of the degree of physical fitness and age.

It is expressed in an increase in resistance to diseases, in endurance and performance. hardening gives vivacity and gives a good mood. People involved in hardening are cheerful. They are more calm and balanced.

Basic principles of hardening

Main hardening principles- this is gradualness, consistency, constancy.

These rules mean - the temperature of air and water must be reduced gradually; it is also necessary to gradually increase the duration of the procedures, hardening procedures must be carried out daily.

Appears gradually . Graduality is a very important principle of hardening. With a reasonable "dosage" of hardening procedures, the body is subjected to safe stress.

If you gradually and systematically increase the load on the body's defenses, there will be an increase in defenses.

A sharp impact of stress causes a massive release of adrenaline by the adrenal glands. This negatively affects the endocrine, nervous, immune systems. Forced stress causes only a deterioration in the general condition of the body.

When hardening, you need to know that a break in the procedures for at least 1 month completely deprives the body of the developed new protective habits. weaken.

You will have to start doing hardening procedures from the very beginning. The fact is that the body strengthens its defense mechanisms only if external factors act on it constantly.

If hardening is stopped for some time, then our body no longer needs to adapt to the conditions that are artificially created during hardening.

So daily dousing with water 5 degrees less than our body temperature will be more beneficial than dousing with water 10 degrees less than body temperature, but carried out every other day.

If you suddenly get sick, the procedures can be canceled, but not more than 5-7 days. If you just feel unwell, you do not need to stop hardening.

It is necessary to slightly reduce the strength of the impact of hardening procedures, for example, increase the water temperature and reduce the dousing time, but be sure to carry out the procedures.

When health is weakened, procedures for hardening the body should be treated with more caution. The approach to hardening should be individual.

The best indicator of the correctness of the procedures is your good health.

Tempering the body is one of the ways to maintain health. Start taking treatments and evaluate the effect of hardening on the body.

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, the 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 constriction 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, water, air and solar procedures should be combined, 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 organism. 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 begin to rub 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 wiping 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 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. In 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 inhale as deeply as possible, 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 stopped immediately if a person develops a burning sensation in the skin area, dizziness, headache, blackout 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 wiping 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 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?

Hardening is a system of hygienic measures aimed at increasing the body's resistance to the adverse effects of various meteorological factors (cold, heat, solar radiation, low atmospheric pressure). Systematically carried out hardening makes it possible to avoid many diseases, prolong life and maintain high performance. Hardening is a kind of training of the whole organism, and above all the thermoregulatory apparatus, to the action of various meteorological factors. With repeated exposure to specific stimuli, under the influence of nervous regulation, certain functional systems are formed in the body that provide an adaptive effect. At the same time, adaptive reactions are formed in the nervous system, in the endocrine apparatus, at the level of organs, tissues and cells. The body gets the opportunity to painlessly endure excessive exposure to cold, high temperature, etc.

So, with the systematic use of cold water, heat production increases and the temperature of the skin rises, at the same time, its stratum corneum thickens, which reduces the intensity of irritation of the receptors embedded in it. All this helps to increase the body's resistance to low temperatures.

Tempering procedures help to increase mental and physical performance, improve health, and reduce morbidity.

You can start hardening at almost any age. However, the earlier it is started, the healthier and more resistant to environmental influences the body will be. You should first consult with your doctor. The hardening process is associated with regular exposure to air and water procedures.

The main means of hardening are natural factors: the sun, air, water.

hardening by the sun. The most important thing when hardening by the sun is to prevent overheating of the body and follow the rule of gradually increasing the time spent in the sun. You need to start hardening with sunlight from sessions lasting 5-10 minutes a day, increasing them daily by 5-10 minutes and bringing the total duration of the procedure to 2-3 hours. Mandatory periodic change of body position and breaks in sunbathing for 10-15 minutes every hour. Sunbathing is recommended to take 30-40 minutes after breakfast, and finish at least an hour before meals. The most favorable time for hardening by the sun is from 9 am to 12 pm and in the afternoon (after 4 pm), when the activity of the sun decreases.

air hardening. Air affects the body with its temperature, humidity and speed of movement. The hardening effect of air baths is provided, first of all, by the temperature difference between the air and the skin surface.

There are several ways to harden with air:

1) sleep with open windows or vents;

2) winter sports;

3) air baths.

The dosage of air baths is carried out in two ways: a gradual decrease in air temperature or an increase in the duration of the procedure at the same temperature. The main requirement for hardening with air is to prevent hypothermia of the body, blue lips and goose bumps.

Hardening with air should begin at a temperature of 15-20 ° C. The duration of the air bath is 20-30 minutes, gradually the time increases daily by 10 minutes and reaches 2 hours. The next stage is taking air baths at a temperature of 5-10 ° C for 15-20 minutes. In this case, hardening should be accompanied by physical exercises that prevent cooling of the body. To endure the feeling of cold for longer than 4 minutes is not recommended. Cold air baths should be finished with rubbing the body and a warm shower.

Any time of the day is suitable for air baths, but the most favorable period is from 8 to 18 hours.

water hardening. Hardening water procedures include (as the strength of the impact increases) wiping (of individual parts of the body and the whole body), dousing, showering, swimming in open water. It is in this sequence that they are used in the practice of hardening.

Rubdown. Wiping should begin with those who are prone to colds. For an unprepared body, the first wiping is best done with water, the temperature of which is 33-35 ° C, i.e. close to the surface temperature of the human body. Then the temperature should be gradually reduced over 2-3 months by about 1-2°C per week. Over time, you can use water directly from the tap. Rubbing is carried out as follows: moisten a towel or linen mitten with water and wring it well. First wipe the hands, then the chest, finally, the accessible parts of the back and legs. After wiping, the skin turns red, there is a feeling of pleasant warmth. The whole procedure takes 4-5 minutes. After moisturizing the body, take a dry terry towel and begin to rub it.

Pouring. Water of a certain temperature is poured into a small basin and then poured over the shoulders. The water temperature should be at first about 30 ° C, and then, as you get used to it, it is brought to 16 ° C and below. The duration of the procedure is 3-4 minutes. After dousing, vigorous rubbing of the body with a terry towel is performed until the skin turns red and a feeling of warmth appears.

Shower. During the first 2-3 weeks, the water temperature should be 33-35°C, then it should be gradually reduced to 25°C and below, depending on individual readiness. A cool shower refreshes well, causes a feeling of cheerfulness, and increases metabolism. The duration of a cold shower is from 30 seconds to 1-2 minutes.

In the optimal hardening mode, the lower temperature limit for people aged 16 to 39 years is 12 ° C, from 40 to 60 years - 20 ° C. In the initial and optimal hardening regimes, a decrease in water temperature by 12°C every 5 days is recommended for the first age group, and by 1°C for the second.

In late autumn, winter and early spring, for all types of hardening for beginners, the water temperature should be 30 ° C, and the air temperature in the rooms is l8-20 ° C.

Bathing. It is one of the most effective hardening methods. The bathing season begins when the temperature of water and air reaches 18-20°C. Stop bathing at air temperature 14-15°C, water 10-12°C. It is better to swim in the morning and evening hours. The duration of bathing at first is 4-5 minutes, later it increases to 15-20 minutes or more.

For the purpose of hardening, along with the general ones, local procedures are also used. Washing the feet and gargling with cold water are the most common.

Foot washing carried out throughout the year daily at bedtime. This procedure begins with a water temperature of 26-28°C and, gradually reducing it by 1-2°C, after a week, water with a temperature of 12-15°C is used for the procedure. After washing the feet, thoroughly rub with a towel until redness. Duration of foot baths from 1 min (initial stage) to 5-10 min.

For full hardening, the following principles must be observed:

1) systematic;

2) gradualness and consistency;

3) taking into account the individual characteristics of the organism;

4) a variety of means and forms of hardening procedures.