The initial stage of water hardening is called. Hardening principles. Water hardening. Hardening rules. Hardening effect

Water is the most ancient healer of our body. She is able to exert powerful influence on us both psychologically and physically. One popular way to promote your health is to douse yourself with cold water.

Cold water hardening has many positive effects and to one degree or another (from rubbing your feet with cold water to bathing in an ice hole) is suitable for almost everyone. Everyone, with the exception of patients with severe forms of ill health, will find the most acceptable and accessible ways for him.

Strengthening the immune system is considered one of the most popular effects of hardening, but there are a number of equally positive consequences of such cold training - normalization of the cardiovascular system, rejuvenation of the body, improvement of skin condition, regulation of the nervous and endocrine systems.

Cold water pouring is a universal system and consists of several stages, each of which can become the only chosen way of healing with water. Of course, the most prepared and motivated people have a chance to come to winter swimming.

It must be remembered that in order to determine the most optimal way of hardening in the presence of any diseases, you need to consult a doctor.

Where to start hardening with water?

First step: wiping the body with a terry towel dipped in cold water. It is very good to spend it in the morning, toning the body. This preparation can be carried out within 5-7 days.
At the same time, trying to walk with bare feet on the floor, sleep with the window open - that is, gradually accustoming the body to the cold. Also try to wear lighter clothes that will not feel cold, but you will feel the temperature of the air, gradually moving to lighter clothes.

Second phase: cold and hot shower. Practice turning on cold and hot water alternately at first, and then gradually lower the temperature by alternating between warm and cool water. Duration 7 days.

Stage three: pouring cold water over body parts. Start by washing your face, shoulders, hands with cold water, accustom yourself to washing your feet up to the knee with cold water, gradually splashing cold water all over your body. Usually it takes 5 days to get used to this procedure.

Stage four: pouring cool water over the whole body. You can shower a little warm at first and then lower the water temperature. Then rub it well with a towel.

Fifth stage: Dousing with ice water or swimming in an ice hole. Not everyone is usually suitable for this stage, since preparation for it should take place gradually, but if you started pouring cold water in the summer, then by winter you can already plunge into water below 15 degrees Celsius.

However, if you do not consider yourself ready for such a load on the body, then continue pouring cold water (you can on the street) or practice walking barefoot in the snow.

The main rules success in water hardening are:

Systematic (every day or every other day);
- gradualness (listening to your body and a smooth transition from stage to stage);
- complexity (combination of water hardening with other types of hardening, as well as with a healthy lifestyle).

Thus, following these steps, after 1-1.5 months, you can stop being afraid of cold water, gain cold resistance, and improve your health.

Do you have a similar hardening experience? Share!

The best way to protect yourself from colds and make your body stronger is water hardening. Such procedures are allowed at any age, but for each person they have their own characteristics, depending on the state of health, the presence of chronic diseases, excess weight, the desired effect and many other factors. Let's figure out when and how best to start hardening, what you should pay special attention to.

Hardening effect

The benefits of hardening with cold water have been known since ancient times. Today, experts note that with the correct and regular implementation of such procedures, the following effect can be achieved:

strengthening of immunity;
getting a charge of cheerfulness and positive for the whole day;
normalization of sleep-wakefulness;
improving the work of the cardiovascular and nervous system;
normalization of the level of hormones in the body;
improved muscle growth;
acceleration of metabolic processes and the removal of toxins;
launching the processes of tissue regeneration, which contributes to the rejuvenation and improvement of a person's appearance.

Important! It is not always possible to harden with cold water. Contraindications to such procedures are diseases in the acute stage and exacerbation of chronic diseases, with violations of the eye pressure, surges in blood pressure, with various pathologies of the heart. Therefore, before starting hardening procedures, be sure to consult with a specialist.

Types of hardening water procedures

Water hardening at home can be done in different ways:

cold and hot shower;
visiting baths, saunas, steam rooms;
dousing and rubbing with cold water;
swimming in the open air, including the sea, lake, river;
walking on water;
washing and rinsing the mouth;
visiting the pool.

Important! In addition to water hardening procedures, experts recommend regularly, whenever possible, air and sun baths. Such types of hardening are gentle and are suitable for almost everyone who wants to strengthen the immune system, become more beautiful and more cheerful.

Water hardening rules at home

Cold water should be applied gradually. It is important to start such procedures correctly so that the result from them is only positive. Experts recommend observing the following rules:

You should not start hardening procedures during an exacerbation of chronic diseases, menstruation, poor health, as well as personal problems at work and in the family. Additional stress during this time will not lead to anything good.
To start hardening, you need to start small: do not immediately pour a bucket of cold water over yourself or throw your whole body into the snow. Start gargling, washing your face and hands. Then the neck, neckline, legs are added.
Begin washing and other water hardening procedures at water temperature< не менее 20°С. Каждые 1-3 дня этот показатель нужно понижать на 1°С.
After getting used to cool water and eliminating the fear of cold, they begin to pour over from a bucket or with the help of a shower. Moreover, at first, it is enough to douche the area below the shoulders, and then you can wet your head.
For those who suffer from frequent colds, it is better to start with a more gentle method of hardening with water - cold wiping.
Any procedure should bring pleasure and joy. Of course, at first it will be difficult to get used to, but after a few weeks this problem will be solved by itself.
Hardening procedures begin in the warm season. You can start them in winter, but experts do not recommend it because of the risk of additional stress on the body.
Any hardening procedure is best done after preliminary warming up of the body - a small set of physical exercises.

In childhood, hardening is also very beneficial. But it is better to start it only after consulting a specialist, if the baby has no contraindications and serious health problems. Only air and sun baths can be carried out independently. But even here it is worth knowing when to stop and not overdoing it. It is not recommended to lower the temperature even with regular and correct hardening procedures with water at a young age below 28 ° C. And for adults who are not striving for some kind of records, the lower limit is 12-14 ° C.

Important! After consulting a doctor, after you have become accustomed to douches and rubdowns, you can proceed to other cardinal and willpower-demanding methods of water hardening - winter swimming or rubbing with snow. Not everyone can plunge into ice water, and only after a long preparation.

If you follow all these rules, then there is no risk of getting sick from such procedures. In the event that during hardening you get sick or feel unwell, become pregnant, or experience other stress on the immune system, then it is worth interrupting such sessions. You can start them again after the restoration of health and again with cool, but not cold water, gradually coming to the same results.

Hardening Is a system of preventive measures, the purpose of which is to increase the body's resistance to adverse environmental factors, the body's immune system, improve thermoregulation, raise self-esteem and strengthen the strength of the spirit.

Hardening is considered a reliable and affordable way to maintain health. Wellness hardening helps the body to improve its adaptation to environmental conditions. This helps to reduce the likelihood of developing colds and other diseases, as well as improve the body's defenses and maintain health for many years.

In a hardened person, all systems work much better, and the body can more easily cope with temperature extremes and tolerate physical activity. During hardening procedures, the protective barrier is enhanced and when critical conditions occur, a person is protected and easier to cope with diseases and everyday difficulties.

The main preventive value of hardening is that it does not cure the disease, but prevents its occurrence. And at the same time, it is suitable for almost any healthy person, regardless of his age and degree of physical development.

The benefits of hardening the body

Hardening is the gradual training of body systems that regulate body temperature. With prolonged and constant hardening, the body adapts to rapidly changing environmental conditions. This is manifested by the fact that when it enters 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 decreases.

The hardening process also occurs:

The role of hardening in the prevention of colds

Hardening reduces the risk of developing colds. Colds are usually called a group of infections that develop when the body is hypothermic. These include influenza, acute respiratory viral infections, pharyngitis (inflammation of the pharynx), and so on.

The mechanism of development of these pathologies lies in the fact that with a sharp hypothermia of the body, its protective properties are reduced. In this case, infectious agents (viruses or bacteria) easily penetrate the tissues of the body through the mucous membranes of the pharynx and upper respiratory tract, causing the development of the disease.

When the body is hardened, 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 mucous membrane, its vessels rapidly narrow, thereby preventing the development of hypothermia.

At the same time, after the cessation of exposure to cold, the vessels rapidly expand, as a result of which blood flow to the mucous membrane increases and its antiviral and antibacterial protection increases.

Before starting healing with hardening procedures, it is necessary to undergo a comprehensive medical examination.

Tempering types

Depending on the type of influencing factor, hardening can be divided into several groups:

Water hardening

Water hardening is an effective way to prepare the body for the cold. Water procedures activate the blood circulation process, delivering the necessary nutrients and additional oxygen to the organs.

Exposure to the human body even with warm water promotes the activation of adaptive reactions (narrowing of blood vessels, increased heat production) and hardening of the body.

As a result, the work of the cardiovascular, nervous, muscular, and endocrine systems of the body is activated. Even a daily morning wash or shower has a hardening and tonic effect.

Contraindications for water quenching:

infectious diseases;
epilepsy;
chronic otitis media;
cold allergy;
hyperexcitability.

In addition, it is worth remembering a number of rules and recommendations that will make water hardening procedures effective and safe for health.

When quenching with water:

Perform water hardening in the first half of the day, it is better immediately after sleep, since in addition to the hardening effect, these procedures invigorate.

It is undesirable to do exercises before bedtime (less than 1–2 hours before going to bed), since as a result of exposure to a stress factor, the process of falling asleep may be disrupted.

Cool already warm (warmed up) organism. Before starting water procedures, you need to do a light warm-up for 5-10 minutes. This will improve blood circulation and prepare the body for hardening.

Allow the skin to dry on its own, because if you wipe the skin dry after exposure to water, this will weaken the stimulating effect of the cold, reducing the effectiveness of the procedure.

Warm up 15–20 minutes after completing water procedures, that is, go to a warm room or wear warm clothes. In this case, 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. Over time, the temperature of the water should be lowered, and the duration of the exercise should be gradually increased, which will ensure the hardening of the body.

There are the following types of water hardening:

rubdown;
dousing;
cold and hot shower;
therapeutic bathing;

Rubdown

This type of hardening involves wiping with a cold damp towel or sponge. This is a gentle water quenching method and is considered a preliminary step before serious procedures.

Rubbing with water cools the skin, stimulating the development of adaptive reactions, at the same time, without leading to a pronounced and sharp hypothermia of the body.

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 2–3 days. The minimum water temperature is limited by the preparation of the person and the reaction of the body to the procedure.

Dousing

In terms of its effect, dousing is more effective than rubbing. Dousing is a preparatory step before swimming in cold water. The procedure can be general or local, such as dousing the feet.

After a preliminary warm-up, pour water of the desired temperature into a basin or bucket. Then, after undressing, take a few deep and frequent breaths and pour the water over your head and torso.

Then rub the body with your hands for 30-60 seconds. After the procedure, dry your body with a dry towel. The exercise should be done daily, lowering the water temperature by 1 degree every 2-3 days (a water thermometer is required).

Cold and hot shower

A contrast shower is a more effective hardening technique, but this procedure can be used after several weeks of hardening by wiping and dousing with water.

After a preliminary warm-up, get under the shower and turn on cold water (20-22 degrees) for 10-15 seconds. Then, without leaving the shower, turn on hot water and remain under it for 10-15 seconds. Repeat the change of water temperature 2-3 times. It is recommended to finish the procedure with warm water.

In the future, lower the cold water temperature by 1 degree every 2-3 days, while the temperature of the "hot" water is kept constant.

The advantage of this technique is that during a change in water temperature, a sharp narrowing and then expansion of the blood vessels of the skin occurs, which stimulates the body's adaptive reactions.

Winter swimming

Swimming in ice water or ice swimming is an extreme and extreme type of water hardening that requires very serious and lengthy preparation and the absence of health contraindications. Winter swimming has a great effect on all organs and systems of the human body, improves the work of the heart and lungs, and improves the thermoregulation system.

For most people, bathing in cold water is sufficient to achieve the desired health and immunity benefits. Winter swimming is more suitable for people who have a personal inclination for this. It is necessary to start winter swimming after consulting a doctor.

The first and main rule of this hardening method is that you cannot swim in the ice hole alone. There should always be a person near the bather who, if necessary, can help to cope with an emergency or call for help.

It is recommended to do a good warm-up, including gymnastics, light jogging, and so on, just before immersion in ice water for 10–20 minutes. 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.

Immerse yourself in water for short periods (from 5 to 90 seconds, depending on the fitness of the body). After leaving the ice-cold water, you should immediately wipe yourself dry with a towel and put on a warm robe or a blanket over your body to avoid hypothermia in the cold.

It is strictly forbidden to take alcoholic beverages (vodka, wine, and so on) after bathing, since the ethyl alcohol contained in them promotes 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.

Aerotherapy - air hardening

The principle of action of air as a hardening factor is also reduced to the stimulation of thermoregulation of the body, which increases resistance to hypothermia. For the purpose of air hardening, air baths are used.

Air bath is the impact on the naked (or partially naked) human body with moving air. Under normal conditions, a thin layer of air located between human skin and clothing has a constant temperature (about 27 degrees).

As soon as a person is naked, the temperature of the air around him decreases and the body begins to lose heat. This activates the thermoregulatory and adaptive functions of the body, which contributes to hardening.

Air procedures normalize the functions of the central nervous and endocrine systems, improve metabolism in the body and increase resistance to the action of infectious and other pathogenic factors.

In addition, air procedures stimulate the compensatory and protective functions of the body, but this happens "softer" than when quenched with 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.

Air baths can be:

Warm - at an air temperature of 25-30 degrees.
Indifferent - at an air temperature of 20-25 degrees.
Cool - at an air temperature of 15-20 degrees.
Cold - at temperatures below 15 degrees.

At the initial stage of hardening, it is recommended to take warm air baths in the summer. This is done as follows. After airing the room in the morning, you need to undress, which will provide cooling of the skin and activation of adaptive reactions. You need to stay in this position for 5-10 minutes (in the first lesson), after which you should get dressed.

In the future, the procedure can be increased by 5 minutes every 2-3 days. If no complications are observed, after 1–2 weeks you can switch to indifferent baths, and after another month - to cool ones. In this case, the procedure itself can be performed indoors or outdoors.

Cold baths are indicated for people who harden for at least 2-3 months and do not suffer from serious illnesses. While taking air baths, a person should feel a slight coolness. A feeling of coldness or the development of muscle tremors should not be allowed, as this will indicate a strong hypothermia of the body.

Heliotherapy - sun hardening

Heliotherapy is the effect of heat and sunlight on the body. Wherein:

blood vessels dilate;
metabolism accelerates;
sweating increases;
hemoglobin increases and the number of erythrocytes increases;
endorphins (hormones of happiness) are produced.

Such procedures increase the stability of the nervous system and resistance to infections, improve blood circulation, accelerate metabolic processes and have a tonic effect on the body.

In addition, ultraviolet rays 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. These effects help to increase the body's resistance to infections and colds.

It is recommended to sunbathe in calm weather. The right time for this is from 10 to 12 in the morning and from 4 to 6 in the afternoon. At the same time, it is not recommended to stay in the sun from 12 to 16 hours, since the damaging effect of solar radiation is maximal.

The duration of the sun bath at the beginning of hardening should not exceed 5 minutes. During the sunbathing period, the person's head should be kept in the shade or covered with a hat, 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). This will lead to a narrowing of the vessels of the skin, which will also help to harden the body. In the future, the time spent in the sun can be increased, but it is not recommended to stay in direct sunlight for more than 30 minutes (continuously).

Sun hardening can not only be beneficial, but also be harmful, so you need to follow the rules. Under no circumstances should burns, overheating and thermal shock be allowed.

Contraindications for hardening by sunbathing:

Snow rubdown

The procedure is as follows. After a preliminary warm-up (for 5–10 minutes), you need to go outside, pick up snow in your palm and start consistently wiping parts of your body (arms, legs, neck, chest, stomach). Duration of rubbing with snow is 5-15 minutes (depending on the state of human health).

The 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 snow rubbing.

Hardening in a bath

Staying in a bath is accompanied by a pronounced expansion of the blood vessels of the skin, improved microcirculation in the skin and increased sweating. It also stimulates the development of adaptive responses and reduces the risk of colds.

At the beginning, the time spent in the steam room (where the air temperature can reach 115 degrees) should be 1-2 minutes, after which you should take short breaks (10-15 minutes each). This will allow you to assess the body's response to this temperature.

If during the breaks no symptoms (dizziness, headaches, nausea, darkening of the eyes) are observed, the time can be increased to 5 minutes. In the future, the time can be increased by 1–2 minutes with each next visit to the bath.

After leaving the steam room, you can plunge into cold water. The resulting stress will lead to a sharp narrowing of the blood vessels of the skin, which will have a pronounced hardening effect. In addition, if the procedure is performed in winter, a snow wipe can be performed at the end of the procedure, which will give the same positive result.

Hardening rules

Scientific research of hardening and practical experience allowed formulating a number of recommendations and rules:

absence of diseases;
positive attitude towards hardening;
gradualness;
a variety of types of hardening;
regularity;
combination with exercise;
individual approach;
self-control;
healthy lifestyle.

Lack of disease

Hardening has a powerful effect on the human body. It is necessary to start hardening if you are healthy (cold, aching tooth).

Children and people suffering from diseases need to start hardening with gentle procedures and only after consulting a doctor who will help you choose the right type of hardening, taking into account the person's age and state of health.

If the hardening procedure causes a deterioration in well-being, it must be stopped.

Positive attitude towards hardening

Hardening should be carried out deliberately, since the effect of the procedure depends on a positive psychological attitude and the presence of interest. Tempering should bring joy.

Gradualness

The temperature regime and exposure time must be increased gradually so as not to harm the body. You can't immediately dive into an ice hole or wipe yourself off with snow. First, they work out a set of sparing measures. Start with wipes or contrasting foot baths, then move on to douches.

With a reasonable "dosage" of hardening procedures, the body is exposed to beneficial physiological stress, which activates the body's defense response. A gradual and systematic increase in the load on the body's defenses leads to an increase in the resistance threshold.

Forced stress causes a massive adrenaline rush by the adrenal glands and a deterioration in the body's condition. An unadapted body can overcool, which will lead to the development of complications.

However, if you do not increase the load, the body will not harden.

Variety of types of hardening

The best effect can be achieved if you change the types of hardening of the body: do not be limited to some water procedures, but also take sun and air baths.

Regularity

Another rule of hardening is consistency and regularity. And even when you feel tempered and healthy, it is highly undesirable to stop. In the event of a break, you need to resume the process with gentle procedures.

It is important to remember that a break in the procedures deprives the body of the developed protective habits.

It is recommended to start hardening in the summer, since the body is prepared for stress. At the same time, the hardening procedures should be continued regularly throughout the year, as otherwise the hardening effect will disappear.

The effect of hardening the body develops after 2-3 months of regular repetitions of procedures and exercises. When hardening is stopped, the effect begins to weaken, disappearing after 3-4 weeks in an adult and after 6-7 days in children.

The mechanism of development of this phenomenon is explained by the fact that when the impact of stress factors ceases, the adaptive reactions of the organism, which were responsible for its protection, are gradually "turned off".

Combination with exercise

Combine hardening with exercise, games and sports activities - this will increase the effect of hardening procedures.

Individual approach

When hardening, it is necessary to take into account human characteristics, health status, season and natural and climatic conditions. If a weakened, unprepared person begins to perform too intense hardening procedures, this can lead to the development of colds and other diseases.

Self-control

When performing hardening procedures, constant self-control is important. Evaluate your health, pulse, blood pressure, temperature, appetite and sleep.

Healthy lifestyle

Hardening is part of a healthy lifestyle. Do not forget to devote to other aspects of your life (nutrition, daily routine, giving up bad habits.).

Hardening the body is an affordable way to improve health and prevent disease. Moreover, these procedures do not take much time and can be carried out by every person. You need to find a desire in yourself and show perseverance.

Questions and answers on "Hardening"

Question: Hello, Doctor! I am 16 years old. He started to end in September, made many mistakes in this matter, lowered the temperature too sharply (in about 10 days, he lowered it from 35 degrees to 15 degrees). And I swam in such water for 20-40 minutes at a time. As a result, I fell ill, cough, runny nose. I would not like to repeat my mistakes, so I decided to ask you for help. Please tell me what temperature should be used to start water hardening? How to lower the temperature correctly? At what temperature is it desirable to stop at the end? And yes, more. Frost has already come in my city, winter is gradually coming. Is it possible to start hardening at this time of year? (I just read that it is best to be tempered in the summer.) And is it possible not just to fight back with cold water, but to swim in it? I mean 30 minutes? How to dress after swimming? Warm or light?

Answer: Hello! You need to start with body temperature, that is, the water should be at least 37 degrees, you do not need to lower the degree every day, it is enough to do it once every 2-3 days, you need to stop at 18 degrees. Hardening, of course, is better to start in the warm season, but if you do everything correctly, you can even in frosts, the main thing is not to go outside after such a shower, that is, to carry out the hardening procedures in the evening. You can also try a more gentle option, in order to take care of yourself, not a shower, but a trickle of water at the bottom of the bathroom - a path made of water, the temperature of which can be reduced to 13 degrees, you need to walk along such a path for 5-10 minutes. After water procedures, you need to wipe yourself thoroughly. Dress in one layer of clothing. Swimming in cold water is not worth it, a shower is enough, sudden hypothermia can lead to disruption of the cardiovascular system. It is not necessary to exclude contact with hot water. Write if you have more questions.

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Articles on the topic "Hardening"

Regular hardening can effectively promote health. When carrying out hardening procedures, it is important to observe some principles of their implementation, so that the effect of the procedures is positive. The most important rules of all procedures are compliance with the systematic, gradual, sequence of procedures, as well as the individual characteristics of the human body and self-control. Doctors consider a contrast shower to be a therapeutic procedure. It strengthens the skin, prevents viruses and dirt from entering the body, becoming an obstacle in their path. Heals the internal organs and strengthens them. Healthy lifestyle promotion is becoming more and more popular in our society. Increasingly, you can meet people without bad habits, observing the correct daily routine and proper nutrition. But there is an important aspect of this lifestyle that not everyone remembers. This is the hardening of the body. Many have heard or read about hardening - as a way to restore and maintain the defenses of the human body. To do this, you need to draw up a certain schedule for the gradual hardening of the body, you can consult your doctor for advice. He will recommend the best treatments for you that have a healing effect and strengthen the immune system. Probably everyone knows the ancient Russian custom of dipping into an ice hole in the desire to gain good health and cleanse the soul and body. Pouring cold water from an ordinary plastic bucket can become a full-fledged alternative to a cold font in an urban high-rise building. The life of a modern person quite often turns into a series of stress and excitement, especially if he lives in a big city. Poor ecology, noise, a lot of people around, disturbances at work and in personal relationships do not add to health, and as time passes, the body starts to get sick more and more often. To avoid such an unpleasant situation, you need to take care of yourself, visit doctors on time, take vitamin courses in winter and autumn, play sports regularly and rest on time. The same purpose is served by a rather old method of keeping oneself in good shape - hardening with a contrast shower. Hardening is simply necessary for the child's body, it makes it possible to increase its resistance to diseases. The hardening process must be carried out from early childhood and with a strictly defined sequence. The herbal sauna came to European countries from the mysterious Thailand. It was invented and developed by Thai monks and is an ancient tradition that has been passed down from generation to generation for centuries. The hammam differs from the usual bathhouse in the principle of getting steam. In Russian baths, hot stones are poured over with water to add steam. Here everything is completely different, the floor of the bath itself acts as a source of heat. It is he who should be watered in the hammam. Do you want to relieve fatigue, cleanse your body of toxins, increase immunity or fight off an impending cold? At the same time, staying in the bliss of comfort and relaxation? Phytosauna "Cedar barrel" will help you. The best relaxing and healthy rest is a sauna. Once the bath was a place for swimming and relaxation, and now it is considered a healing procedure for the whole body. It is not for nothing that after the bath procedures they congratulate "Enjoy your steam!", The body becomes younger, healthier, the person's mood rises! The bathhouse has long been famous for its unique, healing and useful properties. There are many reasons to go to the bathhouse, this is just to relax, relieve stress - to lie down, steam with a broom, add a couple of drops of essential oil to the water. This is an uplifting mood, because you leave all your negative emotions there, relax and feel much better. The smoke sauna is made of hardwood. The best sauna is chopped, made of well-dried wood. There must be a dressing room, which prevents the penetration of cold air into the room and is used to undress and dress. Summer is wonderful. This is, first of all, the time of hot vacations when people go to the seaside. Many people prefer to relax in the summer on their native Russian beach, while others from the very first day begin to book hot tickets to Turkey, Greece, Egypt. The rest is certainly wonderful, and it would seem that nothing can spoil the beach view of the rough sea. Besides health. When summer is approaching or has already arrived, many women want to have a beautiful tan in order to show off their pretty figure. But often, there is simply not enough time to visit the beaches. The reason for this is often work, home, children. But then what to do? Sea air provides many beneficial properties for the human body. It is saturated with microscopic particles of sea moisture, which, in contact with the skin and penetrating the respiratory tract, has a positive effect on health. Sunburn is a person's skin reaction to sunlight. Or rather, ultraviolet rays. It changes color due to a pigment accumulated in the lower layers, which is called melanin. So the long-awaited vacation has come. There are many plans, ideas and the confidence that at last the time has come when it is possible to take care of the skin, which has lost its healthy shine during the cold months, has become dull. The most common cause of cancer formation is ultraviolet radiation, regardless of its source. If we compare the midday sun and a solarium, the latter emits 6 times more UV rays, which have a detrimental effect on the human body. With the arrival of warm, sunny spring days, many begin to think about a beautiful tan. There is a lot to argue about its benefits and harms. But for tanning to do more good than harm, you will need to get a lot of necessary information. In winter, people use various protective products for the skin of the face and body (creams, balms, and others) to protect them from the harmful effects of environmental factors. In the summer, these same creams and balms are mostly left without use and just lie on the far shelves. This solution has absolutely no benefit for the skin, because in summer and winter it equally needs protection. Recently, allergy to the sun has been observed more and more often, and even in people who were not previously prone to allergic reactions of this type. Signs of photodermatosis begin to appear with the first hot rays of the sun, when the skin is not yet accustomed to its effects. Of course, no summer is complete without tanning. Everyone wants to have a bronze tan, which is actually very popular these days. But, how often do people find that the tan lays down unevenly, or just looks awful. It is for these reasons that many people try to get rid of annoying sunburn, and return the skin of the body to its previous appearance. With the onset of summer, many of us dream of getting a gorgeous bronze tan. However, we rarely think about ways to achieve the cherished goal, forgetting about serious threats to health and even to life. How can you get the desired skin tone, but not suffer? Many residents of different countries cannot wait for a sunny pair - summer. Who doesn't love spending time on the beach near the sea or a local lake? Almost everyone will answer “love”. Relax under the warm rays of the sun, which everyone has been waiting for. Women love to spend a long time on a sunny beach, because tanning gives a beautiful shape to the figure and hides unwanted fragments on the skin. But unfortunately, not everyone remembers the negative side of their favorite warm rays of the sun. Instead of a golden even tan, dark spots appear on the skin. Summer is the most carefree and relaxed time of the year. It's time for vacations and vacations, beach parties and open dresses, new hobbies and resort romances. Tanned, fit, cheerful - the last thing we want to think about is cellulite, wrinkles, serious cosmetic procedures and weight loss. Indeed, during this period we should be concerned only with summer shopping and rest on the seashore. In order to show off an even summer tan, you need to know the golden rules of tanning. Otherwise, there is a risk of sunburn and vacation in bed. Sunbathing is not recommended for people with pale skin and light hair. Large age spots and a large number of moles also make sun exposure difficult. After all, such people risk getting sunburn and provoke the development of various diseases. If your skin color is far from olive by nature, and in the summer and in the velvet season you did not have time to acquire a bronze tint, the problem is fixable, moreover, at home. Sun allergy is a reaction that occurs in some people from exposure to the sun. Its medical name is solar dermatitis or photodermatosis. A trip to the sea can be a wonderful adventure, or it can be a disaster. But you prepared so much, spent a lot of money on the purchase of glasses, a swimsuit, a bag, again tickets and accommodation are not cheap, you must agree that due to improper behavior on the water you do not want to spoil your long-awaited vacation.

Tempered by the sun.

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 skin surface increases: the subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, and this improves the circulation of air baths in all tissues of the body. Infrared radiation enhances the effect of UV radiation on the body. UV rays are predominantly chemical. 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 help to improve the composition of the blood, 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.

a) Sunbathing.

Sunbathing for the purpose of hardening should be taken very carefully, otherwise, instead of benefit, they will bring harm (burns, heat and sunstroke). It is best to sunbathe in the morning, when the air is especially clean and not yet too hot, as well as in the late afternoon, when the sun is going down. The best time for sunburn: 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 18 °. Their duration should not exceed 5 minutes (then add 3-5 minutes, gradually bringing to an hour). Air bathing while sunbathing you cannot sleep! The head should be covered with something like a panama, and the eyes with dark glasses.

A powerful product with a pronounced cooling effect, since its heat capacity and thermal conductivity are many times greater than that of air. At the same temperature, water seems colder to us than air. An indicator of the effect 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, there is no blanching and redness - this means insufficient exposure. It is necessary to slightly lower the water temperature or increase the duration of the procedure. A sharp blanching of the skin, a feeling of extreme cold, chills and tremors indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or shorten the procedure.

There are three phases of the body's reaction to the effect of low water temperature. The first is an increased spasm of blood 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 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 acquires a bluish-pale shade, chills appear.

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

Water is a recognized hardening agent. The advantage of water over other means of hardening is that water procedures are easy to dose.

The principle of gradualism is easiest to maintain precisely when using water: you can take water of the temperature that is needed in this case, gradually reducing it.

There are several separate methods of water hardening:

a) Rubdown - the initial stage of water hardening. This is the most gentle of all water treatments. It can be used at all ages, starting from infancy. It is carried out with a towel, sponge or just a hand moistened with water. Rubdown is performed sequentially: neck, chest, back, then wipe them dry and rub with a towel until red. After that, they wipe their feet and also rub them. The whole procedure is carried out within five minutes.

b) Dousing - the next stage of hardening. It can be local and general. Local douche - douche the feet. For the first douches, it is advisable to use water with a temperature of about + 30 ° C, further reducing it to + 15 ° C and below. After dousing, vigorous rubbing of the body with a towel is performed. The general douche should be started with a higher temperature, mainly in summer, and in the autumn-winter period it must be organized so that the water covers the largest possible surface of the body, back, then chest and abdomen, then right and left sides. After finishing - rub with a towel. Time under stream 20-40 seconds. A shower is more powerful than a simple shower. Shower water has a massaging effect, feels warmer than even water when doused.

in the shower– even more effective water treatment. At the beginning of hardening, the water temperature should be about + 30-32 ° C and the duration should not exceed 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 35-40 ° C with water 13-20 ° C for 3 minutes. Regular intake of these water procedures causes a feeling of freshness, vigor, and increased efficiency.

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

For hardening, it is recommended, along with the general ones, to apply local water procedures. The most common ones are - d) washing the feet and rinsing the throat with cold water , as this hardens the most vulnerable parts of the body for cooling. Washing the feet is carried out throughout the year before going to bed with water with a temperature at first of 26-28 ° C, and then lowering it to 12-15 ° C. After washing, the feet are thoroughly rubbed until reddened. Gargling is done every day, morning and evening. Initially, water with a temperature of 23-25 \u200b\u200b° C is used, gradually every week it decreases by 1-2C and is brought to 5-10 ° C.

In recent years, more and more attention has been attracted by e) winter swimming ... Winter bathing and swimming affect almost all bodily functions. In "walruses" the work of the lungs and heart is noticeably improved, gas exchange increases, and the thermoregulation system improves. Winter swimming should be started only after preliminary hardening training. Swimming in the ice hole begins, as a rule, with a short warm-up, which includes gymnastic exercises and light jogging. Stay in the water lasts no more than 30-40 seconds. (for long-term practitioners - 90 sec.). They always swim in a hat. After leaving the water, they make vigorous movements, the body is wiped dry with a towel and self-massage is performed.

g) Hardening in the steam room .

The folk experience gained over the centuries testifies that the bath is an excellent hygienic, healing and hardening agent. Under the influence of the bath procedure, the body's working capacity and its emotional tone increase, and recovery processes after intense and prolonged physical work are accelerated. As a result of regular visits to the bath, the body's resistance to colds and infectious diseases increases. Staying in the steam room of the bath causes the expansion of blood vessels, increases blood circulation in all tissues of the body. Under the influence of high temperature, sweat is released intensively, which contributes to the elimination of harmful metabolic products from the body.

Water hardening is one of the most effective methods of health promotion and longevity. Water, as the source of everything in the universe, has a significant healing effect on the human body only if it adheres to all the principles of hardening. In this article on the House of Knowledge, I will tell you how to properly temper with water and what to do in order not to get sick after ...

Water hardening - one of the most effective methods of health promotion and longevity. Water, as the source of everything in the universe, has a significant healing effect on the human body only if it adheres to all the principles of hardening.

In this article on the House of Knowledge, I will tell you how to properly temper with water and what to do in order not to get sick after the procedures.

Preparation for hardening and the choice of water hardening method.

Most worried are those who are going to surprise their friends without special training and training by swimming in an ice hole or pouring ice water. I want to say categorically that in adolescence and adolescence "winter swimming" is generally not recommended. During this period of life, other types of hardening are much more effective for a person: solar and air. In addition, even in adulthood, they do not become "walruses" immediately, but after long sessions and always under the supervision of experienced trainers and doctors. And even with such conditions, not everyone is lucky to swim in the ice hole.

Therefore, I advise you to resort to not so exotic, but reliable and effective hardening procedures: shower, pouring, rubbing, wrapping, bathing, etc.

How to start hardening with water correctly?

One of the important conditions for hardening the body with water is the correct choice of its temperature. Distinguish between cold baths (water temperature does not exceed 16 0 С), cool (16-28 0 С), so-called indifferent (29-36 0 С), warm (36-39 0 С) and hot (above 40 0 \u200b\u200bС).

Water quenching is much stronger than air quenching. Therefore, do not stay long in a pool, river or sea. Best of all, short but energetic procedures invigorate and temper the body.

Water hardening should be started in spring or summer, but then do not interrupt it throughout the year. The optimum air temperature of such a "start" is within 17-20 0 С and it can be reduced after a certain adaptation of the organism.

It is better to take hardening water procedures in the morning, right after sleep or morning hygienic exercises. When finished, rub the skin vigorously with a soft towel until it turns pink.

The last factor of hardening is very indicative and must be learned to control. The first 1-2 minutes of contact with water, the skin turns pale, as the blood vessels narrow, then turns pink, due to their expansion. This reaction is especially important, as it increases the body's endurance, its resistance to colds and other diseases. But it is impossible to allow further hypothermia, which is expressed by paleness, or even blue skin.

Unfortunately, quite often you have to see children and adolescents in the water who are already trembling, turning purple from the cold, and do not want to go ashore. In addition to harm to health, such "hardening" does nothing.

The water temperature for the initial hardening procedures should be indifferent, "indifferent", preferably 34-35 0 C. You can also "start" in pleasantly cool water at a temperature of 29-33 0 C. Such water does not excite or irritate. Over the next 1-2 weeks, the cold threshold is already lowered to 12-14 0 C, or even lower. The rate of decrease in the hardening temperature and its lower limit depend on the adaptability of your body to the cold. Reduce the water temperature gradually by one degree every day. The control is carried out by the reaction of the skin. Only the first and second phases (skin blanching for 1-2 minutes, and then acquiring pink color) give a healing effect.

If during hardening with water there is a repeated chill, trembling, blue skin, then the hardening mode is selected incorrectly. The water temperature must be immediately raised or the procedure must be shortened. You can also act with cold or heat on individual parts of the body, and combine types of procedures.

The pressure of the jets on the skin should also be taken into account. The stronger the jet of water, the colder the procedure will be.

Blue skin when hardened with water at a young age is most often observed when swimming in open natural reservoirs. In this case, you should immediately go ashore and warm up.

Methods for hardening the body with water.

If you do not tolerate shower (skin receptors are severely irritated) or dousing, rubdown, bathstry to resort to short local procedures - wipe yourself to the waist, do foot baths etc.

All hygiene procedures using water - washing, bathing, showering, gargling and others - can be successfully applied for hardening. But this must be done skillfully. Once I came across such a case when a guy was regularly tempered with cold rubbing above the waist and washed his feet with warm water. As a result, all his efforts came to naught.

First of all, make sure that there are no drafts in the room in which you are doing your water treatments. Otherwise, acting on wet skin, they will cause additional hypothermia, and there they are not far from the disease. For the same reasons, in summer, choose a cozy place for outdoor water procedures.

Walking on water is a great way to harden your body.

It is not necessary to swim in the sea or a special pool for water hardening. You can become healthy and hardy in an ordinary apartment, in your yard or on the street.

It is good, for example, to temper to walk barefoot with dew or grass wet from the rain in spring and summer, and in winter - around the room. The first such procedures last 3-5 minutes, and then their duration is increased to 15-20 minutes. After each such hardening, do not forget to wash your feet with water, the temperature of which is 18-22 0 С. After that, dry them thoroughly with a dry towel and put on socks.

After 15-20 days of such hardening, you can already start "fermentation on water". Don't worry if there is no river or sea nearby. It is enough to stand in a bowl of water (18-22 0 С) and walk in place. In the first days, the duration of such procedures is 30 seconds, then their duration is gradually increased to 3 minutes. At the same time, every 3 days the water temperature is reduced by 1 0 C, bringing it to 12-14 0 C. The effect of this procedure can be enhanced by raising the water level in the bath to the knees. After "hardening walks" the legs, especially the feet, it is also good to pour water over (18-22 0 С) until the feeling of warmth.

Washing and rinsing the mouth are also types of water hardening.

In addition to the previously listed types of water hardening, many people use washing or washing their hands and feet. To prevent diseases of the teeth and oral mucosa, rinse them with water at room temperature. And if you do it regularly (day and evening) with your throat, you will soon forget about tonsillitis, tonsillitis and other diseases of the nasopharynx.

For each such rinse, half a glass of boiled water is enough. Moreover, the gurgling of liquid in the throat itself should continue as long as possible, for which you need to take as deep a breath as possible. This type of hardening is also useful in relation to breathing exercises, and, therefore, develops the lungs.

Correctness of the rub-off hardening process.

The hardening procedure by rubbing, as a rule, begins with the hands, from the wrist to the shoulder (with a sponge, napkin or towel dipped in 18-22 ° C water), with uniform, rather quick movements. After that, wet areas should be rubbed with a dry towel until the skin turns pink. After 3-5 days, the entire upper body is wiped off: arms, chest, back. It is very convenient to do this with a mitten specially sewn from cotton fabric. After 2 weeks, you can wipe off the whole body: chest, back, stomach, arms and legs. The whole procedure takes 2-3 minutes.

A week after complete wiping off, the water temperature is reduced every 3-5 days by 1 0 С, bringing it to 12-14 0 С.

Hardening by rubbing is best done after morning exercises. It invigorates, activates strength. You can do this before bed, but then use moderate temperature water and do not rub with a dry towel.

Dousing with water is the best hardening method.

After two months of rubbing with 12-14-degree water, you can move on to douches.

They begin to harden by pouring from a temperature of 20 0 C. The first 7 days are poured over shoulders, hands and forearms, and from the 2nd week - and legs. After each procedure, it is useful to do self-massage and be sure to rub yourself with a dry towel.

After half a month of such exercises, they are already completely doused: first, hands with feet, then the pressure of water is directed to the body (lower part) in front and behind, after which the back and head are doused. Another week of full dousing, and after every 3 procedures, the water temperature begins to decrease by 1 0 С, bringing to 12-14 0 С.

Cool and cold showers are a great tempering method.

Strongest form of hardening - cool and cold showers, as they also mechanically irritate skin receptors. First, the water temperature should be 30-35 0 С, and the duration of the procedure should be 1 minute. Then, according to the method described above, the stream of water is made colder and colder, and the duration of its action on the body is increased to 2 minutes. In the future, it is useful to take showers with a variable water temperature, for which a 30-35-degree stream is alternated 2-3 times with a 15-20-degree stream, the duration of each of which is 3 minutes.

If you adhere to the recommendations, water procedures will give you vigor and increase your efficiency. But if you feel that any of them over-excites you, slightly annoys you, or you begin to fall asleep badly, then you should immediately abandon it.

Combination of water hardening procedures.

Hardening with water procedures, which were discussed, can be combined. Let's say, “walk on water” in the morning, and pour water in the evening. All these procedures must be performed daily.

Swimming in ponds is a great way to temper your body.

Swimming in rivers, lakes and ponds.
Swimming in ponds is also an effective means of hardening. At the same time, the body is influenced not only by meteorological, temperature, mechanical factors, but also by a variety of movements that a person makes during swimming, exercises and games.

It is best to start swimming when the water, say, in a pond, heats up to 18-20 0 С and the air temperature will be the same. And the swimming season ends at a water temperature of 10-12 0 С and 14-16 0 С air.

If the body is not sufficiently hardened, then the "starting" swim should take place in water, the temperature of which is not colder than 20 ° C, and an air temperature of 24-25 ° C. First, they swim for 3-5 minutes, bringing the stay in water up to fifteen minutes, and subsequently - up to half an hour. In the first 4-5 days, they enter the water once a day, then twice, with an interval of at least 3-4 hours.

Swimming is best tempered in the morning or evening. But do not forget that you should not enter the water in a hot, sweaty and tired state. After eating, you can swim only after 1.5-2 hours, and on an empty stomach is not recommended at all.

Sea bathing.
When hardening, sea bathing is also very useful. The body is additionally affected by chemical and mechanical stimuli.

The shock waves increase the heat transfer of the body, activate the muscles, tone up the cardiovascular, respiratory and nervous systems.

Microscopic crystals of sodium chloride, which are rich in sea water, significantly improve human well-being.

Snow rubbing is a common winter hardening method.

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Among the strong hardening agents, a special place is occupied by rubbing with snow. But you can go to this procedure only when the doctor permits.

They begin rubbing with snow indoors, and after adaptation of the body, this can be done on the street. First, the upper body is rubbed for 2 minutes, then the legs.

Sauna and steam room are excellent hardening.

Strengthens human health and steam bath. By whipping yourself with a broom, you stimulate sweat production, blood flow to the skin, muscles and internal organs. It is useful, as was done in antiquity, after a bath to pour cold water or rub with snow.

Thermal hardening procedures.

Thermal procedures for hardening the body also give a significant boost of health and vitality. Unlike the action of cold, which initially constricts blood vessels, in warmth they expand. General warming of the body relaxes the muscles of the internal organs, improves kidney function, enhances the secretion of bile, and increases the secretion of the stomach and pancreas. The combination of warming and cooling treatments soothes the body and relieves pain.

As thermal hardening procedures increase the body temperature, the body's resistance to disease is also enhanced. Doctors widely use therapeutic and prophylactic hydro-procedures: compresses, wraps, baths.

General thermal baths, for example, calm the central nervous system, relieve fatigue, insomnia and irritability. They should be taken before bedtime, not earlier than an hour after dinner. In this case, the water temperature should be about 37-38 0 C. The duration of the procedure is 15-20 minutes. The temperature of the water should be constant at all times, since a deviation in either direction will not give the desired results.

At the end of the procedure, they are poured over with warm water (26-27 0 C), dried (but not rubbed) the body with a towel and immediately go to bed.

Hardening with salt and pine-salt baths.

To relieve fatigue and stress, you can take salt baths at home. To do this, 0.5-1 kg of salt is dissolved in a bath filled to the brim with water, and for coniferous-salt procedures, add 2 more tablets of coniferous extract. The water temperature should not exceed 35 0 C. Take a bath every other day, 2 hours before bedtime, no more than 10-15 minutes. After that, you need to lie down quietly for half an hour.

General hygiene baths should be taken at home 1-2 times a week, or even more often. If your skin dries up from water, then use baby or lanolin soap.