Many people know about the benefits of hardening for the body. But for some reason, not everyone uses it. You can only see the benefits of hardening over time. It is important to follow the basic rules of this process.

What are we talking about?

Hardening is a method of preventive action by which a person strengthens his immune system so that the body can resist the adverse effects of the environment. If a person becomes hardened, then even strong fluctuations in temperature are not reflected in the body. If not used in Everyday life dousing with cold water, that is, there is a chance to become more susceptible to various diseases. The body will react even to small temperature fluctuations.

Also, the benefit of hardening is that it increases the body's endurance. Such procedures have a positive effect on the nervous and immune systems. Thanks to this, a person becomes stronger. Many doctors believe that hardening is one of the most best options to keep healthy.

Heliotherapy: description, features

The sun, air and water temper the body. Now let's consider the types of hardening. The first type of healing is heliotherapy. This method of hardening has a positive effect on the nervous system, accelerates metabolic processes, improves protective functions and blood circulation, strengthens muscle tone, tones up almost all the work of organs. Heliotherapy is sunbathing.

This method must be used very carefully. Although he can do harm. Sunburn can burn the skin, which is very unpleasant and painful. In addition, you can overheat and get heatstroke, the consequences of which are quite complex. It is necessary to start hardening by the sun gradually. You should also take into account the age and health of the person. The weather outside is equally important.

Aerotherapy: description

The second type of healing through hardening is aerotherapy, which is carried out with the help of air. This method involves long walks in the fresh air. It is clean air, which may not always be warm, that is most useful for the human body.

Hardening is the most accessible method of healing the body, therefore, it is necessary to go outside more often and be in the fresh air, in a forest plantation, in a park area, near water bodies - where there is clean air. But walks are also very important in winter. Exactly at winter time years it is most useful to temper.

Water

Water is vital for all living things. It is she who will help to temper your body, make it stronger and more resistant to various stimuli.

When a person is poured blood circulation is activated. All organs receive more oxygen and nutrients.

It is necessary to carry out the first procedures of water hardening gradually. You can start by wiping down with damp towels. This method is the most gentle and tolerant. By the way, it is used when hardening children.

Water hardening can be done differently. Dousing is an excellent tonic charge for the whole body. You can pour over both the whole body and the lower limbs. It is important to grind yourself well after the procedure. Showering is also effective. It's simple and effective method strengthen your body. A contrast shower is very useful.

The gradual and systematic implementation of procedures is the key to success

We have already figured out what hardening is. Where to start it? We'll find out now. Many would like to start tempering, but do not know how to do it correctly. With any type of hardening, it is very important to follow some rules. Doctors recommend starting hardening gradually, rather than abruptly. It is necessary to increase the number of procedures each time, as well as the time and their intensity. The first few treatments should be short. In this case, you can use not cold water, but slightly cool water. The benefit of hardening is to train the body to endure natural conditions step by step.

In addition to the gradual entry into hardening, systematicity must also be taken into account. If you take long breaks in hardening, the body will wean itself from this type of healing. This can cause a decrease in the protective functions of the body. A person gets used to hardening in about a month. This period is sufficient for the adaptation of the organism. If you have to take a break, try to keep it no longer than a month.

Hardening: where to start, important points

When choosing a hardening method, it is very important to consider individual characteristics organism. You also need to take into account age and general health. If the child begins to temper, then one should approach this more responsibly.

It is important to take into account the person's lifestyle, the presence of certain diseases. In some cases, hardening can only aggravate a person's condition. It would be ideal to go through the full medical examination... Do not douche with cold water if you have chronic or viral diseases.

When a person begins to engage in health improvement, he does not know the sense of proportion. It seems to him that he is capable of more, but this is a deceptive feeling. Remember that the benefits of hardening are obvious only to healthy people. It is very important to listen to the signals of your body so as not to harm it. But it is worth ignoring the ailments, it is better to immediately consult a doctor.

It is undesirable to dwell on only one hardening method, because it is much more efficient to use them all in a complex manner. Go for walks, sunbathing, and cold water. All this will energize the body and strengthen the immune system.

Doctors insist on the importance of physical activity. It is worth paying attention to this, because the effectiveness of wellness procedures increases many times over if they are supplemented with physical exercises.

A couple more rules

During hardening, you must very carefully monitor your well-being. If a person does not sleep well before carrying out the procedures, loses his appetite, becomes irritable and gets very tired, then his body is not ready for an active lifestyle. On such a day, it is better to cancel all wellness procedures and just gain strength, relax.

When you start doing the procedures, set a goal for yourself that will motivate you to further achieve. It is very important not only to understand the importance of the actions performed, but also to find joy and satisfaction in them.

Pouring cold water: benefit or harm?

When a person is doused with cold water or immersed, the blood begins to move faster, the body finds itself in a stressful situation. Blood gets into the internal organs, metabolic processes improve, protective forces increase. Dousing with cold water, a person makes the body get used to the cold. This has a positive effect on overall health. Truly, the sun, air and water work wonders!

Water hardening helps in losing weight. Pouring gives the skin elasticity, even helps to recover after the birth of the baby. But it is better for nursing and pregnant women to consult a doctor before starting such a recovery.

We have already figured out what the benefits of hardening are. And what harm can dousing do? It has a negative effect when a person is sick with serious chronic diseases, ARVI. Also, dousing is harmful for any heart disease. Such a procedure can aggravate a person's condition.

Home hardening is best. This will make the person feel more comfortable and enjoy the procedure. At home, it is much more convenient to carry out any health improvement. You need to understand the basic rules of hardening (which we did above), and you can start. Morning dousing with water is very invigorating and gives a charge of vigor for the whole day. After a month of such procedures, you will notice that you have become much more enduring and stronger. Sunny and airy bathrooms should not be neglected. Walk in the fresh air daily, warm your bodies. After this, the body's thermoregulation will significantly increase. Tempering will make your body more resistant to temperature fluctuations.

Conclusion

Now you know how tempering is useful and how cold water is doused. The benefit or harm is obtained from this procedure - it is difficult to say, because it all depends on specific case... If possible, it is better to check with a doctor. If this is not possible, you just need to listen to the signals of your body. Remember that a healthy lifestyle is the key to a happy and successful life. Health promotion, hardening and proper nutrition- the guarantee of health.

I think that you have already come across the concept of "contrast shower". First, let's figure out what its "contrast" is. This procedure differs from the usual shower in several ways. Firstly, the contrast shower was not invented at all in order to make our body cleaner. During it, you do not need to use a variety of shower gels, shampoos, soaps and loofahs. No, a contrast shower is a procedure, rather, of a therapeutic and recreational nature. Secondly, you can use a regular shower for as long as you like until you get bored. The tempering soul has a certain time schedule. And, in the end, this procedure must be regular.

The benefits of a contrast shower. Pros and cons of hardening
What do you need for a contrast shower?

First of all, the whole point of a contrast shower is precisely in the sharp changes in temperature that affect your body. Therefore, for the correct execution of the procedure, you will need:

Actually, time. The duration of the procedure varies from 10 to 15 minutes.

Bathroom or shower. You will have to take a contrast shower while standing, so it is recommended that you ensure that the shower is fixed on the wall above your head. For convenience.

Of course, the water itself. The range should be from "hot and almost scalding" to "oh, how cold". But without fanaticism: there are enough patients with burns and frostbite in emergency rooms without you.

Towel, preferably not soft, with stiff fibers. An important step in the procedure is rubbing after taking a contrast shower.
How to take a contrast shower correctly?

It is difficult to think of a better time to take a contrast shower than in the morning. As you know, this procedure gives a remarkable charge of vivacity and energy. And what, if not this, is required for a good start to the day? I would like to immediately warn against taking a contrast shower in the evening or, even more so, at night. After such a sudden shake-up of the whole body, you are unlikely to be able to calmly and soundly fall asleep. Therefore, it is simply recommended to go to bed early, and in the morning, with fresh strength, to engage in battle with the cold-hot element. The correct contrast shower should be taken as follows:

The benefits of a contrast shower. Pros and cons of hardening Turn on warm, pleasant water and stand under it for a while to get used to. 3-4 minutes is enough.

Then, as sharply as possible, we switch to cold water so that the body feels shock. You should not "gradually" go to cold or pour over "slightly cool". It will not do any good and, on the contrary, can cause harm. The whole point is in a sharp drop - "contrast". We stand from 30 seconds to a minute.

Further, we return to the same hot one for another minute.
In total, we repeat the procedure from 3 to 5 times (as it is convenient for anyone), being under hot and cold water for about 30 seconds to one and a half minutes. We finish the contrast shower ALWAYS on cold water. We turn off the water, get out of the bath and carefully wipe ourselves with a hard towel, disperse the blood. It is necessary to achieve the effect of a slightly pinkish skin.

We wipe ourselves dry and leave the bathroom, pleased with ourselves.

The benefits of a contrast shower. How to develop a habit?

Many successful individuals, or ordinary people with a well-built daily routine and spending time efficiently, often advise using the so-called "30-day technique." The bottom line is this: if some business is not very pleasant, but very useful for you, to do exactly 30 days, without missing a single one, after this short period it will become a habit. You will not need to force yourself to do it anymore, on the contrary, you are unlikely to feel good about missing it. an important event... Unlike bad habits, which we already have enough, it will be useful to have at least one useful one.

We can do exactly the same with a contrast shower. At the same time, the use of a contrast shower increases in arithmetic progression. Every morning for 30 days, you just need to force yourself to do cold hardening. Regardless of how early you have to get up, or how you “don’t feel like under the cold water,” you need to perform this procedure.

Make yourself better

The benefits of a contrast shower. Pros and cons of hardening The use of a contrast shower lies not only in its undoubtedly positive effect on health and immunity, but also in “hardening” the personality, first of all. Having made a habit of taking a contrast shower into a habit, after a while you yourself will feel that, firstly, you have begun to better cope with your time. Secondly, they increased their efficiency both at school or at work, as well as at household chores, and in hobbies. And, thirdly, they simply improved their emotional state in addition to their physical well-being.

MODERN HARDENING SYSTEM PROS AND CONS

Degteva Yana Alekseevna

Eremenchuk Daria Alekseevna

1st year student, ITEiMEO, SSEU, RF, Samara

Savelyeva Olga Viktorovna

scientific supervisor, associate professor of the Federal State Budgetary Educational Institution of Higher Professional Education "SSEU", Russian Federation, Samara

In my opinion, the main wealth of a person is his health. We must try to preserve and preserve it for many years. Health is given by nature and, as a rule, people practically do not think about it. And only having lost it, a person realizes how dear it is to him. State physical health each person is in his hands and it all depends on what kind of life he leads. You need to take care of it from birth. To do this, you need to go in for sports, eat right, but there is another way to preserve health - this is hardening.

The purpose of this scientific work find out how it affects the human body.

To achieve this goal, we highlight the following tasks:

Reveal the positive and negative sides of hardening

· What are the contraindications for hardening a person.

Turning to history, hardening originated in ancient times. In fact, it has been used in countries around the world as a means of preventing and strengthening the body. The main focus of health promotion was in ancient Rome and Ancient Greece... There was a cult of beauty of the body and health, therefore, in the system physical education hardening was included as an integral part.

Hardening is a health remedy and can be used to prolong your life. It improves blood circulation, increases the tone of the nervous system. Seasoned people are less sick and have a high vitality, they are able to maintain calmness, good spirits, and optimism. The role of hardening is especially great in the prevention of colds. These procedures reduce their number by 3-4 times.

There are the following types of hardening:

· Aerotherapy:

This type of hardening includes air baths and long walks in the fresh air. Fresh air hardens the body by cooling the skin receptors and nerve endings of the mucous membrane and thereby improves the body's thermoregulation.

For clarity, we will express all the information in the form of a table (table No. 1) Duration of air baths with exposure to the waist in calm cloudy weather in minutes (according to V.N.Sergeev)

Table 1.

"Duration of air baths with exposure to the waist in quiet cloudy weather, in minutes"

Dosing of air baths:

table 2 .

"Dosage of air baths depending on temperature"

· Walking barefoot:

This type of hardening is useful for both children and adults. Walking barefoot increases the body's resistance to colds, improves immunity.

· Heliotherapy:

· Sun hardening increases the stability of the nervous system, accelerates the body's metabolic processes, increases the body's resistance, improves blood circulation, and improves the functioning of the muscular system.

· Water hardening:

With water hardening, blood circulation in the body occurs more intensively, bringing additional oxygen and nutrients to the organs and systems of the body.

Table 3.

"Scheme of application of water hardening procedures"

Water hardening can be divided into several types:

1. Dousing:

Dousing can be general, that is, the whole body, and local - dousing of the feet. After the douche procedure, you need to rub the body with a dry towel.

2. Rubdown:

Rubdown is the most gentle and gentle of all hardening procedures with water. Rubdown can be used from a very early childhood.

3. Shower:

Shower hardening is an even more effective hardening procedure than wiping and dousing. There are two options for hardening with a shower; these are cool (cold) shower and a contrast shower.

Table 4.

"Scheme of using a contrast shower"

4. Therapeutic bathing and winter swimming:

This type of water hardening is becoming more and more popular every year. Therapeutic bathing and 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. It is necessary to start winter swimming after consulting a doctor.

You must always remember that all types of hardening are created for healthy people. If you cough, complain about something and have chronic diseases, you will have to do without hardening. The most you can afford is walking in the fresh air (and even then not in all cases). Understand that in a situation where the immune system is already fighting some kind of infection, hardening will only harm the body - you risk getting sick even more.

Thus, we can conclude that hardening of the body is the improvement of functional systems aimed at increasing immunity. Hardening has a tremendous effect on the body, especially on people starting this procedure for the first time, so it is necessary to take into account the individual characteristics of a person. you also need to get a doctor's advice and follow all the rules.

When hardened, the human body becomes resistant to cooling and thus to colds. The advantages of this type of health maintenance include the improvement of metabolism, blood circulation. At all times, as well as to this day, the main methods of hardening are the natural forces of nature: the sun, air and water. You can get the greatest effect from contrast hardening, which contains a shower, rubdown, hardening in a steam room.

The disadvantages of hardening include non-compliance with generally accepted rules, which leads to bad consequences.

Tempering, as a means of improving health, must be used deliberately. And also using this type of health improvement, one should cultivate the ability to use it without harm to health. Hardening should be applied from childhood and continued throughout life, changing the forms and methods of its use depending on age. Tempering people are more likely to tolerate colds, get sick less. The advantage of hardening agents is that they can be used in any conditions, at any time of the year. They also do not require special treatment rooms and sophisticated equipment; they can be easily applied without any difficulty.

Bibliography:

1. Air hardening in practice [Electronic resource] - Access mode. - URL: http://sportvnutritebja.ru/zakalivanie-vozduxom-na-pr .. (date of treatment 04/27/2015).
2. Tempering and its types [Electronic resource] - Access mode. - URL: http://knowledge.allbest.ru/sport/2c0a65625b2ad78a5c5 .. (date of treatment 04/18/2015).
3. Ilyinich V.I "Physical culture of a student" Publishing house. "Gardariki" Moscow 2000.
4. Physical health [Electronic resource] - Access mode. - URL: http://www.studmed.ru/docs/document2752?view=6 (date of treatment 04/18/2015).

Hardening - in my opinion, this is one of the best options to protect and strengthen your baby's immunity. It is hardening that promotes this process and does not expose the baby to frequent colds.

Hardening is a process aimed at improving the metabolic processes of the human body, which contributes to the active work of the body in adaptation to the environment.

Hardening is not a prohibited process, and even doctors recommend it, but not all parents go for it.

The hardening process has its pros and cons.

Pros of hardening:

• the body resists seasonal and infectious diseases better.
• the baby will quickly adapt to the new place around him.
• metabolism improves.
• the thermoregulation process is getting better.
• good effect on the cardiovascular system.
• more energy and strength.
• promotes healthy sleep for the baby.

There are no downsides to the hardening process.

When can you start to heat a baby? yes from birth. The main thing is to do everything right and not overdo it ...

There are three main types of hardening process, these are:

• aerotherapy (air baths).
• sunbathing.
• hardening with water.

For the little ones, it is best to use air procedures. Since this type is easier and safer for babies.

Air hardening:

• regular walks in the fresh air.

such walks should last 60-90 minutes in winter, and 100-150 minutes in summer. And it is important that the baby sleeps in the fresh air. And here regularity is important.

• air baths.

Leave your baby naked at home more often for 2 minutes and gradually increase the time. This procedure will allow you to temper the baby and bring him comfort, because babies love to be nude ...

• airing.

regular airing of the room is the key to a good condition of the baby from birth.

Sun hardening:

For a baby, the sun is as important as the air. It is the sun that gives the baby the necessary vitamin D. The sun gives the baby a charge of vigor and strength. It also helps to improve the nervous and endocrine system of the baby.

But the main thing here is not to overdo it, since the sun can also act destructively.

You need to start taking solar baths from 2 minutes and gradually. The limit is 30 minutes.

Water hardening:

A simple and common type of hardening, but you need to be careful with it.

• wiping - this procedure should be done gradually, wipe 3-4 times with a sponge and wipe the sweat dry and put on. The water temperature should first be warm, and then gradually reduce it to 25 degrees.
• douche - this type of hardening for older babies. The water temperature should be 28 breasts and can be gradually reduced a little.
• contrast shower - for children from 3 years old is better. The scheme should look like this: first, a warm shower at 33 degrees, then at 23 degrees, and then at 33 degrees again.

Haggis - Mommies, Haggis - Daddies, and you tempered your kids ??????

Body hardening can be described as a complex of special procedures aimed at developing immunity to negative environmental influences, improving thermoregulation and strengthening the spirit. By tempering, a person trains the immune system and thereby prepares it for possible infectious or viral attacks.

Hardening the body: the pros

Tempering improves not only physical but also emotional health. The person becomes more balanced, calm, restrained. The procedures invigorate, increase endurance and performance. You will not be afraid of sudden temperature changes, rapid weather changes. Hardening helps to cope with stress, increases self-esteem. The types of hardening of the body can be used differently, however, training should be carried out daily, and if you take breaks, then very insignificant, otherwise the desired effect will not be achieved. A favorable result can be achieved only with systematic and regular procedures, because the body, only constantly exercising, will learn, being in an extreme situation, to cope with it.

Body hardening: contraindications

You can start hardening only if you are absolutely healthy. If you have a cold (fever, runny nose, cough is observed), hardening should be postponed until recovery, otherwise the disease can be aggravated. In the presence of tuberculosis, asthma, pneumonia, bronchitis, atherosclerosis, it is impossible to douse with cold water, but you can visit baths and saunas, sunbathe in moderate amounts and breathe fresh air - after all, this is also a hardening procedure.

Methods for hardening the body

The main means for hardening are water, sunlight, air. The choice of a specific method depends, first of all, on the state of health, as well as on climatic conditions and geographic characteristics. If you do not have the above diseases, you can safely douse yourself with cold water and swim in the ice hole. It is better to start hardening the body gradually: for a start, it will be enough to douse yourself with a bucket of cool water or take a refreshing shower. The temperature should be such that after the procedure you feel cheerful and fresh, and not shake from the cold. As the body gets used to the applied water temperature, it should be gradually reduced. How to tell if the body is used to it? It's just that the procedures will cease to invigorate you. This is a signal that the degree should be lowered. The body is hardened when, after bathing or dousing, you feel that heat is spreading through the body. But this does not mean that you should have a significant increase in temperature - this is just a signal that the procedures should be stopped. Dousing with water can and even should be combined with sunbathing. Due to the contrast of temperatures, the greatest positive effect can be achieved. It is also recommended to supplement the hardening of the body by performing