Hardening procedures should begin with dousing. Methods of water hardening

Hardening of the body - integrated system preventive measures that increase the body's resistance to exposure external environment. hardening cold water body helps to improve blood circulation, normalize metabolic processes, increase the tone of the central nervous and immune systems. How to temper correctly in order to get maximum benefit from this process?

Hardening can be done different ways, each of which has its own benefits, advantages and disadvantages. There are the following ways of hardening the body:

  1. Aerotherapy - air baths, long walks, staying on fresh air. Held at any time of the year, regardless of weather conditions and temperature conditions. Aerotherapy is one of the simplest ways to strengthen the body by normalizing the processes of thermoregulation. Air hardening strengthens immune system, normalizes work internal organs, stabilizes psycho-emotional state. It is with aerotherapy that experts recommend starting the hardening of the human body.
  2. Heliotherapy - sunbathing, body strengthening by solar exposure. This technique normalizes metabolic processes, increases the overall resistance of the body, has a beneficial effect on the state of muscle, nervous system, has a general tonic effect. It is important to follow certain guidelines to avoid adverse effects like sunstroke.
  3. Water procedures with cold water are considered one of the most effective, effective methods. Exposure to different temperature regimes activates microcirculation, blood circulation, strengthens and tones the body.

The main types of water hardening of the body:

  1. Rubbing is the first step in hardening the body, it has an extremely soft and delicate effect. Rubbing is done with soft sponges dipped in cold water, rubbing the skin of the body with vigorous massaging movements.
  2. Pouring with cold water is a very effective tonic procedure that can be both local (pousing the legs) and general. After the procedure, it is necessary to thoroughly rub the skin with a dry towel.
  3. Contrast shower - alternation of temperature regimes, has a pronounced strengthening effect on blood vessels.
  4. Winter swimming or winter swimming is one of the most effective ways hardening and strengthening of the body, beneficially affecting the state of almost all organs and systems, normalizing thermoregulatory processes, functioning of cardio-vascular system.

It is important to understand that it is recommended to start the process of hardening with cold water with the most gentle procedures - rubdowns and douches, gradually preparing the body for winter swimming. It is for this reason that bathing for baptism in the hole without prior preparation, and non-compliance certain rules can become very dangerous for an unhardened person and plunge the body into a state of extreme stress.

Benefit and harm

What is the benefit of pouring cold water or is it harmful to humans? This procedure has a lot of benefits and has a positive effect on the body. The improvement of the thermoregulation system, resulting from a change in temperature regimes during douching, accelerates metabolism, metabolism, activates an intense blood flow to the area of ​​\u200b\u200bthe internal organs.

For weight loss, dousing with water is very effective, especially cold.

The skin restores its tone, cellulite and subcutaneous fat deposits are eliminated as a result of improved metabolism. The procedure strengthens the immune system and the central nervous system, improves sleep, eliminates anxiety and irritability,

Experts say that pouring cold water regularly in the morning contributes to the achievement of the following positive results:

  • improving the condition of hair and skin;
  • prevention of varicose veins;
  • normalization of hormonal levels;
  • mood improvement.

Dousing with water, especially cold, is not recommended for osteochondrosis. Patients suffering from this disease, it is better to give preference to more soft method contrast rubdowns. This procedure removes pain and reduces the indices of articular sensitivity to temperature changes.

You can get an even more pronounced effect by using infusions for rubdowns. medicinal herbs that have a positive effect on the state of the articular-ligamentous apparatus. ethnoscience for these purposes recommends the use of decoctions of tansy, yarrow, thyme.

With severe hypertension, dousing with cold water is contraindicated.

A negative reaction to cold can be if a person has the following contraindications to this hardening method:

  • traumatic damage to the skin;
  • elevated or excessive lower rates blood pressure;
  • influenza, viral, respiratory diseases;
  • the period of exacerbation of ailments occurring in a chronic form;
  • elevated intraocular pressure;
  • heart failure;
  • ischemic disease, arrhythmias, tachycardia.

If you have serious health problems, before starting hardening procedures, you should consult with your doctor. The doctor will help identify possible contraindications and choose the best safe methods hardening of the body.

How to temper correctly?

Hardening gives a positive, prolonged result and improves health only if the procedures are carried out in accordance with all the basic rules. Otherwise, you can not only not wait for the expected effect, but also seriously harm the body.

The basic principles of hardening the body:

  1. It is necessary to increase the intensity of the hardening effect moderately and smoothly. For example, the water temperature for douching should be reduced gradually, by 1-2 degrees. It is categorically contraindicated for beginners to swim in the ice hole in winter, such overloads are fraught with serious consequences.
  2. Hardening procedures are required regularly and systematically. Even short breaks (3-4 weeks) will lead to the loss of the results obtained, and everything will have to start over.
  3. You should take into account your own individual characteristics- age category, body weight, general health.
  4. It is recommended to conduct a mobile, active image life. Physical activity, physical exercise and hardening of the body - must take place in a complex.
  5. In the process of carrying out the procedures, it is necessary to carefully monitor the reactions of your body, control the indicators of the pulse, blood pressure.

You need to carry out the procedures with pleasure, without violence against yourself. In addition, it is important to remember that hardening is one of the elements of a healthy lifestyle, which includes the right balanced diet, rejection bad habits, sports.

Pouring cold water

Pouring cold water - effective procedure. In this case, it is better to refuse a shower, since prolonged exposure to a cold jet can adversely affect health.

You need to fill the bucket with water. Moreover, 1 hardening should be carried out with water at a temperature not lower than 30 degrees. Gradually, the temperature regimes can be lowered.

The correct douche scheme is presented in the following table:

It is best to start the procedure with rubdowns. Ideal time to take water procedures - morning hours.

First you need to rub with a towel dipped in cold water, hands, feet, chest, face and stomach, throat. An excellent continuation can be partial dousing - washing, dousing hands and feet with cold water.

At the next stage, standing in the bathroom, you can go to full douche by pouring a bucket of cold water on yourself. Full dousing with the head is not necessary at all. Such sessions can be recommended for patients suffering from migraine attacks, severe headaches, dizziness.

At similar procedures ah, it is important to observe the scheme of alternating temperature regimes. Experts advise watering the head and face warm water for 7 minutes and only 1 minute - cold. After the session, the head must be thoroughly wiped with a towel in order to prevent hypothermia.

It is important to ensure that there are no drafts in the room. At first, the skin can be rubbed with a dry towel, vigorous massage movements. In the future, as you adapt, it is better to refuse to wipe, allowing the water droplets to dry on their own, naturally.

Cold shower

A cold shower is the next step in hardening the body. It is best to start with a contrast shower. Within a minute, it is necessary to douse with warm water, gradually increase the temperature and dive for 0.5-2 minutes under the stream hot water, then abruptly turn on cold water (for approximately the same time). The recommended number of alternations of temperature regimes is from 3 to 5 times.

After 1.5-2 weeks, you can switch from a contrast shower to a cold one. The procedure is very effective, increases vitality, activates natural defense mechanisms organism. The water temperature should be lowered gradually, the minimum indicators are from 15 to 12 degrees.

To increase efficiency and reduce the risk of possible hypothermia, it is recommended to take morning exercises to warm up the body. The duration of the procedure is about 2 minutes, after which the same amount of time must be spent vigorously rubbing the body with a terry towel.

Hardening in the hole

Swimming in the hole is one of the most effective and effective methods hardening, gaining immense popularity. Such hardening of the body activates almost all physiological processes, has a rejuvenating effect, gives a charge of vivacity and energy.

But this technique requires caution and compliance with certain rules. Also, swimming in the hole has certain contraindications:

  • cystitis;
  • bronchial asthma;
  • epileptic syndrome;
  • neuritis;
  • traumatic injuries of the skull;
  • enterocolitis;
  • pathologies of the cardiovascular system;
  • inflammatory processes localized in the prostate region;
  • diabetes;
  • glaucoma;
  • gynecological diseases of an inflammatory nature;
  • tuberculosis;
  • inflammatory processes in the nasopharynx, nasal cavity;
  • sclerosis of cerebral vessels;
  • pneumonia;
  • conjunctivitis;
  • sexually transmitted infectious diseases;
  • severe form of renal pathologies.

It is strictly forbidden to bathe babies, children in age category under 16 years old. Such extreme procedures are not recommended for the elderly, over 70. severe hypothermia when immersed in an ice hole, it is stressful for the body, which can be dangerous for older people who have serious health problems.

Traditional winter bathing at Epiphany in the hole is a good solution only for experienced and trained people, otherwise extremely undesirable consequences are possible, up to heart attacks and strokes.

Bathing after visiting the bath in the hole as a result of a sharp change in temperature conditions activates regeneration processes, strengthens blood vessels and the heart, saturates the cells and tissues of the body with oxygen, and improves the general condition. But it is necessary to remember about the contraindications listed above.

Preparing to dive into the hole should begin in the summer, swimming in lakes and rivers, preparing your body. Exist following rules hardening of the body by immersing the ice hole:

  1. Start diving in small holes made near the shore, under the supervision of specialists.
  2. Warm up the body before diving. For these purposes, a standard warm-up is suitable - squats, rubbing, jumping.
  3. Submerge gradually and refrain from diving headlong, as such actions are fraught with dangerous consequences, up to sharp spasms of cerebral vessels.
  4. The optimal dive time is one minute. For beginners, 10–20 seconds will be enough to avoid hypothermia.
  5. Coming out of the hole, it is necessary to thoroughly rub the body with a towel with energetic active movements and put on dry warm clothes and underwear.

Swimming in the hole is strictly forbidden to combine with the use of alcoholic beverages. Alcohol helps expand blood vessels, and the person loses heat faster. You should also give up smoking, which disrupts the processes of blood circulation.

To warm up after immersion in ice water, a warm one will perfectly help herbal tea, which is recommended to take with you in a thermos, going to water-healing procedures.

How to temper children?

The greatest care must be taken when carrying out hardening procedures for children. Firstly, the child's body is more sensitive to cold, has less resistance. Secondly, acceptable indicators The minimum temperature conditions for children and adults are significantly different.

It is also important to consider the age of the child. For example, dousing with cold water is not suitable for infants, infants.

It is possible to harden such babies only by contrast rubdowns. It is necessary to start the process of strengthening the baby's body with sun and air baths. During water procedures, monitor the microclimate in the room, it is best to start such activities in summer period.

Hardening can be carried out after bathing the child, using for this purpose a shower with a temperature regime of water a couple of degrees lower than in the bathroom. If there are no negative reactions to the cold in the baby, the temperature can be further lowered, but the change must be carried out smoothly and gradually.

Experts recommend making water during hardening procedures colder by 1 degree for 3-5 days. This rule will allow the child's body to adapt, to avoid hypothermia and the accompanying adverse consequences.

Tempering children over the age of 2 years, you need to follow the standard scheme recommended for adults. You need to start water procedures with dousing the arms and legs of the baby, gradually moving to the whole body. Pediatricians do not recommend pouring water over the head and face of the child, according to at least, on the initial stages, as this may become severe stress for the baby.

To improve the effectiveness and safety of procedures, parents should pay attention to the following recommendations specialists:

  1. Systematic and regular healthy lifestyle life should become a habit for the baby.
  2. Multifactorial. For complete hardening child's body the alternating influence of various external factors, such as air, water, sun, is important.
  3. Periodic change in temperature regimes and duration of sessions.
  4. Physical activity - exercise and active outdoor games - significantly increase the efficiency of the hardening process and reduce the likelihood of hypothermia.

Highly importance has a positive psycho-emotional mood of the child. We must try to turn hardening into interesting game, which will gradually become an integral part of the life of a little man.

If the child reacts inadequately to the cold, cries, is naughty - you need to listen to these signals. It may be worth changing the temperature regimes, the scheme of procedures, or taking the baby for a consultation with the doctor.

Hardening the body with cold water is a holistic complex aimed at healing and strengthening the body. Pouring, wiping, diving - increase the overall tone, activate the internal reserves of the body and its natural defense mechanisms, have a rejuvenating effect. But in order to obtain a positive effect, without risk to health, it is necessary to exercise consistency and caution, especially if we are talking about small children, the elderly, people suffering from serious illnesses.

We are increasingly talking about the treatment of diseases, when prevention is of no small importance. Increasing the body's resistance to negative factors external environment - this is the goal preventive measures. It is necessary to strengthen the body. One of the methods of prevention is hardening. What is the principle of hardening, what rules must be followed, we will consider further.

A bit about the history of hardening

Hardening has been known for a very long time. There are mentions of him in the treatises of the great scientists of antiquity, such as Hippocrates, Democritus, Asklepiad. great attention physical health and endurance were given in Sparta. From a very young age, the boys went barefoot, and in the warm season they were practically naked.

AT Ancient Rome hardening, strengthening the body was also treated positively. Only the main place for the procedures were the baths. There were pools with hot and cold water, as well as rooms for massage and gymnastic exercises, practiced mud baths. Sunbathing on rooftops.

Ancient Chinese medicine had a positive opinion about disease prevention and health-promoting procedures. It was said that "the wise one heals the disease that is not yet in the body." Much attention was paid to water procedures, gymnastics, massage, and diet.

In Russia, hardening was of a massive nature. A bath followed by rubbing with snow was the norm. Swimming in reservoirs at any time of the year is popular at the present time.

hardening methods

Depending on the effect on the body, there are several methods of hardening:

1. Air hardening:

  • Taking air baths. Air affects the naked body.
  • Sunbathing. Practiced for the purpose of recovery and prevention.
  • Walking barefoot regardless of the season.

2. Hardening with water:

  • Cold and hot shower. Pouring alternately with cold, then moderately hot water.
  • A visit to the bathhouse followed by a dive into the cool water.
  • Dousing with water.
  • Swimming in the hole.

Which type of hardening to choose depends on the area of ​​​​residence, on the state of health and many other factors.

Hardening principles

Regardless of which method is chosen, certain hardening principles must be followed. If they are not adhered to, then the procedures will be random.

We list the basic principles of hardening the body:

  • Systematic hardening procedures. They must be carried out regularly, regardless of weather conditions and seasons. You can fix the execution of procedures in the mode of the day.
  • Gradual increase in load. A sharp increase in load can be detrimental to health. The gradual transition should be carried out taking into account the responses of the body. This is especially important when hardening children, the elderly and patients with chronic diseases.
  • Sequence in the execution of procedures. Hardening begins with rubbing and foot baths. According to medical regulations, weak stimuli have a better effect on body functions, and excessive ones are detrimental.
  • Complex effect on the body. It is necessary to use procedures with impact natural forces that daily affect a person - water and air. Pouring can be carried out on the street. The body must experience either a strong or a weak effect, not getting used to a constant temperature, otherwise hardening in this case will be impractical.
  • Accounting for the individual characteristics of the organism and the state of health. Decided to start hardening? Wonderful! But it is recommended to visit a doctor first. He will tell you which method to choose. hardening under medical supervision help avoid undesirable consequences and makes it possible to correctly plan further health promotion activities.

water hardening

This type of hardening has a more powerful effect on the body than air.

Water affects the body in the following ways:

  • At the first stage, there is a spasm of blood vessels and subcutaneous fat.
  • On the second, the skin becomes red, adaptation occurs, mast cells, leukocytes are activated, substances with interferon-like properties are released. Feeling better. There is a surge of strength.
  • At the third stage, if the body is supercooled, vasospasm again occurs. Since the body is supercooled, the body can no longer adapt, and chills occur.

If you follow the principles of hardening, the second stage will come faster. The most important thing is not to bring it to the third stage.

Who is contraindicated in water hardening

There are many stories of healing due to hardening procedures, but it is worth noting that in some cases such procedures need to be delayed.

  1. Cold water causes vasospasm, so if there are diseases of the cardiovascular system (tachycardia, coronary heart disease, heart failure), such methods are contraindicated.
  2. A sharp change in temperature affects the central nervous system. It is necessary to practice hardening with caution in diseases of the central nervous system: epilepsy, psychosis, hysteria.
  3. If there are any skin diseases, from hardening with water must be abandoned until complete recovery. Especially in the presence of purulent, non-healing or open wounds.
  4. With diseases of the respiratory system: tuberculosis, bronchial asthma.
  5. Do not recommend dousing with increased eye pressure.
  6. For colds (ARVI, acute respiratory infections, influenza), you should refrain from procedures, even if classes were regular before the illness.
  7. Don't wrap your head around. This can adversely affect health.

Methods of water hardening

Hardening with water can be traditional and non-traditional.

To traditional methods include:

  • Rubbing. Can be used at any age, even from the cradle. To do this, you need a towel that absorbs water well. How to carry out the procedure, we will tell further.
  • Pouring. May be local or general.
  • Swimming in natural waters. It can also be recommended from an early age, starting with a temperature of 24-26 degrees. After the procedure, be sure to move.

How the water hardening procedure begins, we will consider further.

Starting water hardening

Most optimal time for tempering water procedures - this is the morning. It is recommended to recharge.

Hardening with water should begin with rubbing. To do this, moisten a sponge or towel with water of a certain temperature and wipe off. You need to start from the upper parts of the body - from the neck, then the shoulders, arms, chest, back follow. next step there will be wiping with a towel dry with rubbing the skin red. It is necessary to move from the periphery to the heart.

Then you can move on to the lower body. They are also wiped with a damp sponge or towel and then rubbed dry with a dry towel. The whole process should take no more than 5 minutes.

Then you can go directly to dousing.

Start using water a degree slightly below body temperature. The permissible range is +34 ... +36 ° C. Every 3 days the temperature is lowered by one degree. After dousing the body, it is also recommended to rub it red with a dry towel. The procedure should last no more than 1 minute.

Non-traditional hardening

Non-traditional hardening methods include procedures such as:

  • Wiping with snow.
  • Walking barefoot in the snow.
  • Exposure to low temperature air.
  • Sauna.
  • Russian bath.

The meaning of hardening is that the thermoregulatory apparatus of the immune system is trained by such procedures. This reduces the body's sensitivity to harmful influence sun, cold, water and other factors.

The use of non-traditional hardening methods in children at an early age often leads to a backlash. Doctors believe that to carry out such procedures in childhood impractical. Since the body is not yet formed and cannot adequately respond to a sharp change in temperature.

Hardening of children

For children, it is advisable to use the following hardening methods:

  • Water hardening.
  • Air.
  • Sunny.

As we indicated earlier, non-traditional hardening methods are not recommended for the child's body, especially for preschoolers, due to the immaturity of the neural and endocrine systems. What to do? Choose something else.

The best option for children and parents is hardening in the summer. The main rule at this time:

  • Avoid hypothermia or excessive overheating.
  • Along with water procedures, you can do massage, gymnastic exercises.

When hardening children preschool age several rules must be followed:

  • Before starting the procedures, the child's body should be warm.
  • Need to control redness of the body. If such a reaction does not occur, the body should be rubbed with a dry towel.
  • The lower the temperature of the water, the shorter the contact should be with it.

AT winter period you need to approach the hardening of the baby carefully. If the child is ill, the procedures should be stopped for the duration of the illness.

General rules for hardening children

  • It is possible to temper a child from an early age.
  • The baby must be absolutely healthy.
  • Adhere to the basic principle of hardening - the systematic implementation of procedures.
  • Set an example for a child. Participate, for example, in water procedures.
  • Gradually increase the duration and load. This is another important principle of hardening.
  • Do not start procedures if the child is not in the mood. You need to set a good mood.
  • Avoid overheating or hypothermia of the baby.
  • Add exercises and massage to the procedures.
  • Before the procedure, the hands and feet of the child should be warm.
  • If you didn’t like the procedure and caused unexpected negative reactions in the child, then you will have to give up hardening for a while and show the baby to the doctor.

Air Hardening Rules

This type of hardening has been practiced since infancy. Some rules are very natural for each of us. They are the basis of hardening at home.

  • The process begins with walking in the fresh air (at first, 10 minutes a day is enough). You need to walk every day, increasing the time.
  • Ventilate the room daily.
  • Be sure to ventilate the room before and after going to bed.
  • Dress your child according to the weather.
  • In good weather, the child can sleep outdoors. Older children in good weather should be outside as much as possible.

Water hardening of a child

The hardening of preschool children begins with a contrast pouring of the legs. You can also use the following procedures:

  • Local contrast baths for hands and feet.
  • Wipe with a damp cloth or washcloth. The best option to start hardening.
  • Contrasting leg wraps. The main rule: you should not pour cold water on your feet without first warming them.
  • Contrast shower with a small difference in water temperature.
  • Swimming in the pool.
  • Bathing in the sea/river.

It is worth remembering that children who have had pneumonia, pleurisy, who have diseases of the heart, kidneys, bathing and hardening are not recommended. A doctor's consultation is required.

General hardening rules

Let's single out a few general rules hardening:

  • If you decide to start hardening, you should first visit a therapist and choose an alternative method together.
  • It is necessary to start the procedure being healthy.
  • There should not be diseases in the acute or chronic stage at the time of employment.
  • Observe one of the principles of hardening - regularity. There shouldn't be long breaks.
  • Gradually increase the intensity and load.
  • You need to monitor your health. Regularly measure temperature, pressure, pulse.
  • Hardening will be more effective if combined with exercise.
  • Recommend to adhere healthy eating, it will also increase the efficiency of the procedures.
  • If you get sick or feel unwell, the hardening procedures must be temporarily stopped.
  • If in the process of hardening there is no surge of strength, energy, but, on the contrary, there is a breakdown, depression, it is necessary not to delay the visit to the doctor and stop the procedure.

Hardening and health can be put on a par. By stimulating the body's defenses, you can forget about colds in the offseason.

On our skin is great amount the so-called "cold receptors", irritating which you can affect the entire body. If you carry out hardening procedures correctly, you will help strengthen the immune system and improve thermoregulation (the body's ability to maintain a constant temperature at various conditions external environment). In addition, hardening stimulates metabolic processes in your body, strengthens the nervous system, tones the heart and blood vessels, eliminates arrhythmia. Finally, hardening promotes weight loss, improves skin tone and gives the body a charge of vivacity.

To begin with, there are simple rules for hardening the body, which everyone should know about. If you decide to douse yourself with cold water (or choose other types of hardening - we'll talk about them below), keep in mind:

1. You can start tempering only when you are absolutely healthy.

Colds and viral diseases (for example, acute respiratory infections, acute respiratory viral infections, influenza), festering wounds on the skin will have to be cured prior to the hardening procedures. Also, hardening of the body is contraindicated for those who suffer from increased eye pressure - with a temperature difference, the pressure can become even higher, which will provoke retinal detachment. Hypertensive patients, hypotensive patients and those who suffer from kidney diseases should consult a therapist before proceeding with the procedures. Ischemic disease hearts, heart failure, tachycardia - diseases in which hardening of the body is strictly prohibited.

2. Start hardening gradually to relieve the body of stress

If your body is not distinguished by good health, start strengthening it by yourself. in a simple way- accustom yourself to washing with cold water (do it gradually - let the water be at room temperature 20-22 ° C at first, then lower it by about a degree every day). Eventually, you will get used to washing your face with cold tap water and will be able to move on to the next stage without negative consequences for the body.

3. Carry out hardening procedures regularly, systematically, without interruptions

If you have already decided, then temper yourself daily, in any weather and in any conditions. Even on a trip or hike, you must continue what you started, and what kind of procedure it will be - walking barefoot or wiping with a towel - decide for yourself. Keep in mind that hardening can cause a runny nose, but this is not a reason to stop the procedure. An exception may be temperature rise.

Varieties of hardening procedures

Let's put aside such extreme procedures as winter swimming and talk about procedures that are easy to perform and accessible to everyone.

1. Air baths

Air hardening should be started in a well-ventilated room at a temperature not lower than 15-16°C. At the initial stage, the session should last 3 minutes (over time, you will increase it to 5 minutes). After undressing, do some vigorous "warming" exercises (walking in place, squats, push-ups - whatever your heart desires). You can start taking baths in the open air after at least a month of such preparation.

If you start to harden now, then by the summer you will be able to switch to air baths on the street - it is recommended to start taking them at a temperature of 20-22 ° C. The first session - no more than 15 minutes (and only if you prepared the body with winter home workouts), subsequent air baths can be longer (add 1-2 minutes every day).

In the cold season, outdoor sessions (on the balcony, for example) can be carried out only after a year of preliminary preparation (start from 1 minute and gradually increase the “dose” to 15 minutes).

2. Rubbing

Rubbing is useful for everyone who has no contraindications and - especially - violations of the skin. The procedure consists in vigorously rubbing the body with a towel dipped in water. Rub consecutively for 2 minutes wet towel to redness and a flush of heat neck, chest and back, then wipe them dry. Repeat the procedure with the hips and legs.

First moisten the towel with water, the temperature of which is 33-34°C, gradually (every 10 days) lowering the temperature by 5°C, so you bring it to 18-20°C. Having fixed the result within 2-3 months, you can proceed to lower the degree of water to cold - also once every 10 days, continue to lower it by 5 ° C.

3. Pouring

The easiest way for beginners is partial pouring. Best time for the procedure - morning. I recommend preparing water in the evening: take a bucket of cold tap water(overnight it will warm up to room temperature). In the morning, pour several times over your arms, legs and neck and rub them dry with a towel. After 2 weeks of daily dousing, you can start dousing the whole body.

With regard to temperature, the effectiveness of hardening increases as the contrast between body temperature and water temperature increases. Every 10 days, as with rubdowns, lower the water temperature by 5°C. Make sure that the air temperature in the room is not lower than 20 ° C - this way you will avoid hypothermia.

4. Contrast shower

The contrast effect of water strengthens the heart and blood vessels, starts metabolic processes in the body due to the rapid flow of blood to the organs. Do not linger for a long time on individual parts of the body, successively pour a stream of water from the shower over yourself. The simplest and most understandable scheme of the existing procedure, in my opinion, is this: 10-30 seconds - a hot shower, 10-30 seconds - a cold shower, repeat the cycle three times.

Start with 10 seconds, after 2 weeks increase the time to 20 seconds, after another 2 weeks - bring it to 30 seconds. Water temperature in the first 2-3 weeks: hot - 40-45°C, cold - 28-30°C. You can then lower the temperature of the cold water to 15-20°C.

5. Barefoot in the cold

Stop hardening is a method accessible to everyone. Pour water at room temperature (20-22 ° C) on the bottom of the bath, stand in it for 2-3 minutes and alternately step from foot to foot. Lower the water temperature by 1°C every 2-3 days. Gradually, you "reach" the temperature of cold water from the tap.

A nice bonus - this way of hardening the body not only improves immunity, but also serves as a prevention of flat feet and hyperhidrosis ( excessive sweating) stop.

Hardening is an increase in the body's resistance to the effects of natural factors within the boundaries of physiological stress. Hardening strengthens the body, improves blood circulation, increases the tone of the central nervous system, and most importantly - strengthens the immune system and reduces the frequency of colds. Hardening is a training of the whole organism and, above all, of the thermoregulatory apparatus.

You can start hardening at almost any age. It is best to consult with your doctor beforehand. He will check the state of health and exclude possible contraindications. If we are talking about hardening a child, then you can start it only when the child is completely healthy.

Basic principles of hardening:

systematic,
gradualism
taking into account individual characteristics,
self-control.

The principle of systematicity requires the obligatory daily implementation of procedures. Long breaks in hardening lead to a weakening or loss of acquired protective reactions.

Another prerequisite for proper hardening is gradual increase dosage procedures.

When hardening, as in carrying out any other procedures, one should take into account the individual characteristics of the organism. Your own feelings they will tell you which methods of hardening suit you best.

The effectiveness of hardening increases significantly if it is combined with physical exercises, especially in the fresh air, incl. with swimming, skiing and skating, athletics.

indicators proper conduct hardening and its positive results are: deep sleep, a good appetite, improved well-being, increased efficiency, cheerful mood, absence of flus and colds, etc. Accordingly, the appearance of insomnia, irritability, decreased appetite, decreased performance and cold symptoms indicate improper hardening. In these cases, it is necessary to change the form and dosage of the procedures (perhaps temporarily interrupt them) and consult a doctor for advice.

Air and water

Air hardening - air baths - the most gentle and safe hardening procedure. It is with air baths that it is recommended to start systematic hardening.

The hardening effect of air depends mainly on its temperature. Air baths are divided into lukewarm (air temperature +30…+20°С), cool (+20…+14°С) and cold (+14°С and below) according to the evoked heat sensation.

It is better to start taking air baths in a well-ventilated area. Exercise in the room with open window. Then, as you harden, move the classes to the open air. It is best to take air baths on the move: light jogging, exercising or playing. In case of rain, fog and strong wind, hardening can be done at home in a room with an open window. You should start taking air baths from 20 minutes at an air temperature of +16 ... + 20 ° C. Gradually, as the body adapts, increase the time spent in the air and lower the temperature.

Water procedures are a more intensive hardening procedure. The main factor in hardening is the temperature of the water. The systematic use of water procedures is a reliable prevention of colds and ailments.

Most auspicious time to start hardening with water - summer and autumn. It is best to carry out procedures in the morning, immediately after sleep or at the end of morning exercises.

Starting to harden with water, first they take light water procedures with a water temperature of + 33 ... + 34 ° C. Then, every 3-4 days, the water temperature is reduced by 1 °, and gradually, in 1.5-2 months, it is adjusted well-being and health to +10 ... + 15 ° C. In the summer heat, the temperature can be even lower. The colder the water, the shorter the treatment time should be.

Rubbing - First stage hardening with water. Within a few days, wipe with a towel or sponge moistened with water. At first, this procedure is done only to the waist, and then they proceed to wiping the whole body. Rubbing is carried out sequentially, starting from the upper half of the body: after wiping the neck, chest, arms and back with water, wipe them dry and rub with a towel until redness in the direction of blood flow to the heart. After that, they also wipe the hips and legs. The entire procedure, including rubbing, should not exceed 5 minutes.

Pouring is the next stage of hardening with water. In this procedure, the effect of low water temperature on the body is added slight pressure jets of water. When dousing, water pours out of a bucket, basin or hose. For the first douche, it is better to take water with a temperature of about + 30 °, in the future the temperature drops to + 10 ° C, and in extreme heat outside it can be even lower. After dousing, vigorous rubbing of the body with a towel is performed. The duration of the entire procedure is no more than 3-4 minutes.

The shower is another effective water treatment. At the beginning of hardening, the water in the shower should be + 30 ... + 35 ° С, and the duration of the procedure should not exceed one minute. Then the water temperature is gradually reduced, and the shower time is increased to 2 minutes. The procedure ends with vigorous rubbing of the body with a towel.

Hi all! The article “Hardening with cold water for beginners” is about the most important thing for the health of each of us - the development of immunity.

1. Hardening of the body is a strengthening of the immune system

Today we will talk about how to start hardening with cold water. As soon as autumn comes and we start sneezing and coughing, many immediately rush to the pharmacy for antiviral drugs and vitamins. After all, everyone knows that the immune system of our body is responsible for resistance to colds and it must be strengthened.

It's no secret that the human immune system can be trained in the same way as muscles. It is only necessary to choose a working technique, which includes hardening with cold water. Many have heard about dousing and wiping, that the "walruses", swimming in the winter in the hole, almost do not get sick.

And a couple of years ago, a story about a Belarusian kindergarten was broadcast on television, where barefoot preschoolers were engaged in exercises in the snow. It seems that such stories should have reassured those who are afraid of catching a cold from such procedures, but there are no more people who want to become tempered.

In this article I want to talk about my own experience, which helped to improve health, as well as some basic techniques.

Hardening is the effect on our body alternately of cold and heat. The correct start of hardening is the same alternations, but with a slight difference in temperatures.

2. The benefits and harms of hardening

I remember how a friend recommended to her relative for the prevention of colds, to run every day in the snow or dew around the house. She was already afraid of catching a cold, but the authority of the person was so strong that she tried it and almost forgot about the sore throat.

Another friend told how, on the advice of a doctor, she began to harden her throat, eating a portion of ice cream every day - and cured chronic tonsillitis. Such examples suggested that it is worth gathering together information about how hardening is useful and how it can harm a person. But first I want to remind you what are the indications and contraindications for this.

Rule number 1 Most important:

To determine if you can be tempered with water, consult a doctor.

  • - purulent chronic otitis media, acute inflammation of the upper respiratory tract;
  • - severe diseases of the cardiovascular system with symptoms of decompensation;
  • - inflammation of the central and peripheral nervous system;
  • — severe illness endocrine system(diabetes mellitus, thyrotoxicosis);
  • - active tuberculosis, pneumonia, bronchial asthma;
  • — venereal diseases;
  • - severe post-burn scars on the skin;
  • - exacerbation of inflammation of the gastrointestinal tract (cholecystitis, peptic ulcer).

But even a completely healthy person should not start water procedures if he has a coronary vascular spasm, there are violations of thermoregulation with vegetative manifestations, cramps in the muscles of the lower leg, cold allergies.

There are no direct indications for hardening of the body, it is carried out only at the request of a person. But in the event that you want to start pouring water on a child, you need to monitor the following indicators:

  • - mood (from cheerful to depressed);
  • - well-being (from vigorous to general weakness);
  • - Fatigue (from normal to constant fatigue);
  • appetite (from good to total absence);

- sleep (from calm to constant arousal and sleep disturbances). If the baby does not respond well to procedures for these indicators, you need to reduce their duration or stop completely. Hardening of children can be started almost from birth and the first baths, but this must be done systematically, very slowly increase the duration of exposure to cold and it is better to turn the procedure into a game.

3. A bit of history

Since ancient times, people have been thinking about how to make their body stronger and more resistant to difficult conditions the surrounding world. Even in ancient Rome and Greece there was a cult beautiful body- all Lifestyle in these cultures was aimed at educating strong and healthy members of society.

In Sparta, newborns with defects were thrown off a cliff, and boys were forced to always walk barefoot and almost without clothes to make them more resilient.

AT ancient india the hardening of the Brahmins was part of their religious upbringing, along with the ability to completely control their bodies, and water was considered a cure for almost all diseases.

Hardening was no less popular among the Jews, Chinese and Egyptians - in any culture you can find descriptions of water procedures to improve health.

And in Russia for a long time they practiced rubbing with snow or swimming in the river in summer or winter. But one more no less has come down to our days known way- a bath where hot steam is combined with bathing in cool water. The bath helps to cleanse the body, helping to remove toxins from it through sweat, stimulates the work of internal organs.

At the end of the 20th century, the Ivanov system became popular, which offered to swim twice a day in the nearest river or walk barefoot in the snow. He also told how useful for men and women is not only swimming in the cold, but also giving up bad habits and fasting one day a week. His technique found many followers at that time, but over time it was gradually forgotten.

Although it is believed that dousing according to the Ivanov system is suitable for everyone from any age, no one can swim in cold water twice a day, including in an ice hole in winter, without preparation.

4. Hardening the body with cold water for beginners

4.1 Basic rules for beginners

Beginners need to understand , how to start the procedures correctly, because you can’t just decide that tomorrow you start swimming in the hole every day - and the body will easily accept it. The best time of the year for beginners when you can try to get used to the cold is summer, and start dousing better with simple washing in the morning with cold water. Before you start a cold douche, you need to remember a few simple rules:

- in order for the procedures to be useful, they can only be done healthy people, after a flu or a cold, it is better to wait 2-3 months;

  • - you need to repeat them every day, because the whole positive effect can disappear from breaks;
  • - the body must be accustomed to cold gradually;
  • - a person must have good health if weakness or malaise appears, everything must be stopped;
  • - consult your doctor in advance about your health and check if the cold will harm him;
  • - It is better to engage in some kind of sport to enhance the strengthening effect.

It is better to start with a contrast shower or pouring over certain parts of the body, such as legs. And some experts believe that the right start water hardening- wiping with a wet towel, followed by rubbing the skin dry. I will dwell in more detail on the main methods.

4.2 Dousing with cool water

4.2.1 Basic rules for pouring

The most popular method is pouring cool water.

But dousing with cold water is not suitable for beginners, it is better to start with wiping.

It is both general and local. For the first, not only the temperature of the water, but also the air in the room is important: it should not be lower than 23-25 ​​° C. water on the first day is heated to 36 ° C, and reduced slowly - by 1 ° C per week, bringing it to cool (18 ° C). Douches can be replaced with the same cool shower, which can be taken 2-3 minutes a day.

Before starting the douche, it is worth remembering the row important rules:

  • - do not pour water on your head because of the risk of a sharp vasoconstriction;
  • - do not start with a sharp dousing with cold water, you need to get used to the coolness gradually;
  • - kids and old people should not lift weights with water above themselves, so they must resort to the help of outsiders;
  • - any drafts in the douche room should be avoided;
  • - at any temperature of the water, a person should not experience discomfort.

If there are contraindications for general douche, you can do local hardening of the legs.

It has a reflex effect on the whole body. Contrasting douches with a change of warm water (36 C) to cool water (20-25 ° C) are especially useful. You need to finish this effect by rubbing your feet with a dry towel or good massage.

4.2.2 Pouring children

In this way, it is good to harden children, once a month increasing the temperature gap by one degree, until it is 15-20 ° C. The main thing is to do the procedure regularly and do not forget - if the pause in hardening is very long, you will have to start over.

In children, it is better to turn such hardening into an interesting game in order to cause positive attitude and overall good response. For the first time, this can be done in the bathroom with warm water from a ladle for half a minute.

Its temperature for the first time should not be lower than 36-37 ° C, and it must be reduced very slowly - by 1 degree in 1-2 weeks, gradually bringing it to 28 ° C.

You can’t start with a liquid even at room temperature, it’s easier to do cold and hot shower, at which the difference between warm and cool water will be no more than 4 degrees. For example, if you have a shower comfort zone of 36-38 degrees, and make a contrast zone of 34-32 ° C.

Cold and hot shower

4.3 Wiping with a damp towel

4.3.1 How to wipe yourself

Another method is wiping with a damp towel. First you need to soak a large terry towel in water at a temperature of 35-36 ° C, and then wipe your whole body with it. After that, the skin is rubbed with a dry towel until the capillaries dilate and slightly redden. The temperature is reduced by one degree per day and brought to 10 ° C.

For wiping, in addition to a towel, a damp sponge or a soft flannelette glove, which is soaked in fairly warm water (on the first day - 32 ° C), is suitable. It is better to start by rubbing your hands, then go to your back and stomach and finish with your feet. The body is rubbed for 2 minutes, and then wiped dry to a slight reddening of the skin and a feeling of warmth to it. Subsequently, the temperature is reduced every day by 1°C, bringing to 18°C.

4.3.2 Snow wiping

If you decide to wipe yourself with snow, then you need to bring it into the room in a bucket or basin, and then wipe your body with it for 15 seconds. At the same time, the face is wiped with the first handful, the second - chest and the stomach, the third - the shoulders, the fourth - the arms. Gradually, the time can be brought up to 30 seconds. And in a couple of weeks it will be possible to rub even on the street, if the reaction of the body to the procedure is good.

4.3.3 Wiping children

It is recommended to rub small children first with a dry towel so that the baby does not have further fear of the procedure. It is better to start with the legs and arms, and then rub the torso. After a couple of days, you can take a wet towel, the water temperature for which for the first time should be 36 ° C.

Then it is gradually reduced (by 1°C in 5 days), bringing to 28°C. The duration of the procedure cannot exceed 2 minutes, it is recommended to do it for babies, starting from 2-4 months. If a child has rashes, chills, diarrhea, exacerbation of colds, it is better to stop wiping.

4.3.4 Local rubdowns

4.3.4.1 Foot rubdowns

Local rubdowns are usually hardening of the legs, it is recommended for frequent illnesses throat for reflex action. To do this, the legs to the knees are rubbed with a cool, damp towel for 3 minutes, and then wiped dry.

Start with a temperature of 37 ° C, then lower by a degree per week, bring to 28 ° C. This technique is used to prepare for foot baths, in which the first temperature is also 37 ° C, it is done for 6-8 minutes, and then, lowering it by a degree per week, it is brought to 14 ° C.

Rubdown

4.3.4.2 Rubbing feet

You can also start by hardening your feet, which is useful for those who often have a sore throat. I would like to explain what this method gives: cooling the legs causes a reflex narrowing of the vessels of the tonsils of the pharynx, causing a violation of local immunity, and can contribute to its inflammation.

And warming the feet gives blood flow not only to them, but also to the throat, improving the functioning of the lymphatic system in it. By making our feet more resistant to stress such as cold with contrast douches, we will automatically protect ourselves from colds.

You can start pouring feet with warm water (25-28°C), lowering the temperature by 1°C per month, bringing it to 13-15°C. After each douche, rub the skin on the legs with a towel until it turns red and feels warm.

Stop hardening - pleasant with useful

4.4 What does a cool bath do?

This is a longer, and much more powerful technique, which means that it can only be started by those who have no contraindications. If you are hesitant to start with shared bath, you can do local, for example for legs , which is useful and no less effective.

To do this, take a bucket or a basin so that you can immerse not only your feet in water, but also your shins to the knees. They start with water at 28-30 ° C, lowering it by a degree per week, for babies under 3 years old it should not be lowered below 20 ° C, for children under 5 years old - 18 ° C. The procedure in children is carried out for 15-30 seconds, adults can be in cool water for 2-4 minutes.

General baths at 38 ° C are recommended even for newborns, if warm water is added, it can be taken up to 12 minutes. With this procedure, not only the temperature is reduced by a degree in 5 days, bringing it to 30 ° C, but also the duration of stay in it is reduced to 6 minutes.

Bathing in a river or lake in the warm season can be equated to a bath. Babies under 3 should not do this, but after reaching this age they are often taken to the beach.

It is worth remembering that letting the child into the water is allowed only when the air temperature is above 25 ° C, and the water is 23 ° C. But even then, children should not be allowed to sit in the water for more than 15-20 minutes, as then they risk catching a cold.

4.5 Gargling

Not quite a traditional local douche is a gargle, which helps to make the body more resistant to many infections. First rinse with warm water - 40 ° C, gradually lowering it by 1 degree every 3 days. For children, it is brought to 15 ° C, and for adults it can be lowered to 10 ° C.

This rinsing helps to significantly reduce the number of exacerbations. chronic tonsillitis and pharyngitis. To enhance its effect, medicinal herbs with an anti-inflammatory effect (chamomile, nettle, calendula or St. John's wort) are added to the water, as well as sea ​​salt or a few drops of iodine.

Over time, rinsing can be replaced by dissolving ice cubes in the mouth of such a size that one cube is enough for about half a minute. For taste and greater benefits, frozen juice is used instead of ice. I already wrote about the recommendations of some doctors about ice cream, but not every mother risks paying for it regularly.

But after all, you can try with one teaspoon per day, gradually increasing its amount by half a teaspoon per day, until you get one serving. Ice cream and frozen fruit juice even adults are ready to eat all year round, however, compotes and yogurts from the refrigerator are also an option. However, it is necessary to get used to such a cold gradually and not to consume cold foods and drinks after severe overheating.

The body is strengthened not by constant cold, but by contrasts, and therefore the throat must be accustomed to changing temperature regimes so as not to get a sore throat by drinking ice water in the heat. For this, contrast rinses are well suited, in which warm and cold water are used at the same time. First, the throat is rinsed with warm, then cold, and always ends with warm, and the contrast difference is also increased gradually.

Contraindications to gargling are, first of all, the age of up to 3 years, when the child does not know how to properly exhale air through water and can choke.

If he does not want to gargle, it is better not to force him, because hardening should not cause him discomfort. You can not start procedures when a person is sick with colds or has

5. Extreme techniques

5.1 Hardening according to Grebenkin

In addition to Ivanov, many authors have proposed their own methods of hardening, which can not be recommended to everyone. For example, Grebenkin advised everyone over 3 years old to be immersed in cold water for 10-15 seconds, and then left without clothes in the open air for another 5 minutes without rubbing and warming, so that the body itself copes with the cold. After all, adrenaline is released at the same time and after a couple of minutes a person feels a surge of heat and cheerfulness.

And in recent times in the speeches of the famous doctor Komarovsky, words were said that hardening will not bring an effect if the whole lifestyle, from nutrition to outdoor walks, does not comply with generally accepted recommendations.

5.2 Hardening after sauna and bath

To not quite traditional, but quite effective is the use of a sauna or a Russian bath with a strengthening purpose. The sauna uses the contrast effect of hot steam (70-90°C) and cold water in the pool (3-20°C), or even rubbing with snow in winter.

A child can start going to the sauna with their parents from the age of 3. For the first time, you can enter the sauna with a temperature not exceeding 80 ° C for only 5 minutes, and then you should cool down, in the future there can be up to 3 such visits, and you can visit the sauna once a week.

In the bath, too, everything is based on contrasts: first, the body warms up, then cools down at approximately the same time intervals, and then rest follows, which should last as long as the first two stages.

For the first time, you should not bask in the bath for more than 3-5 minutes, and it is advisable to cool down in the form of a cold douche, and only eventually move on to a cold shower or bathing in an ice hole. After regular visits, the number of visits to the steam room is increased to 5, and the time spent in it is up to 5-10 minutes.

To get hot steam, in a Russian bath, water is poured onto hot stones, but decoctions are often used instead for a healing effect. medicinal herbs(linden, chamomile, oak, mint, birch, sage or eucalyptus).

Small children under 3-5 years old are rarely taken to public baths because of the risk of contracting infectious or fungal diseases, but if it is a private steam room, then they can be taken there after the first year of life.

5.3 Snow hardening

Perhaps the most unconventional method remains snow hardening. This includes not only wiping with snow, but also walking barefoot on it.

The main thing is that it should be clean and cover not asphalt, but the ground. If an ice crust has appeared on the snow, or it has become colder than 10 degrees below zero, you should not start walking.

But on own experience I know that you can try without any preparation. True, for the first time I recommend running in the snow for no more than a minute, and rather quickly, and after that you need to return to a warm room, put on woolen socks and actively walk around the room in them until a feeling of heat appears in your legs.

5.4 Winter swimming

This type of winter bathing has always stood out and remained a method for the elite. A lot has been written on it - both about the benefits and the harm, the debate has not subsided so far. But for those who have weighed everything and decided to try winter swimming, it is worth learning something about him.

When swimming in cold water, the body loses a lot of energy, but releases adrenaline, which increases blood circulation, and also improves thermoregulation and immunity. However, you should not think that walruses never get sick - they just catch cold less often.

It is not at all necessary to dive with your head, although experienced "walruses" do it with ease. This technique improves the general condition of the body, but does not strengthen the muscles, unlike regular swimming, so for those who want to build muscle, it is advisable to take up some other sport.

There is a myth that “walruses” necessarily drink alcohol to keep warm, but they can cause hypothermia of the respiratory tract and a cold.

Before you plunge into the icy water, it is recommended to do intensive gymnastics to warm up, but other preparations, especially a cold shower, are not needed. At severe frosts it is necessary that there is a warm room next to the bathing area where you can warm yourself.

You can swim in cold water from late autumn to early spring, because even in winter it is not lower than + 4 ° C in the hole, but you should not plunge into the sea - it is -2 ° C below zero. There are many contraindications to winter swimming, which should not be neglected at all - this can only worsen your well-being.

Winter swimming contraindications: severe diseases of the cardiovascular, respiratory, endocrine and genitourinary system with signs of decompensation.

You can climb into cold water only after a cold douche, which will accustom the body to it. It is allowed to dive into the hole no more than 3 times a week, and if symptoms of any disease appear, you should immediately consult a doctor.

I hope my advice will be useful to those who often get colds and want to improve their health, and in the following blog articles I will talk about other hardening methods.

And now "Informative film about winter swimming and hardening":

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