What is the hardening method? Traditional types, factors and means of hardening in summer. Air flow hardening mode

Air hardening:

An important and exclusive feature of air procedures as a hardening agent is that they are available to people of all ages and can be widely used not only by healthy people, but also by those suffering from certain diseases. Moreover, for a number of diseases (neurasthenia, hypertension, angina), these procedures are prescribed as a remedy. This type of hardening must begin with developing the habit of fresh air. Walking is of great importance for improving health.

The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes improve, the activity of the cardiovascular and respiratory systems improves, and the morphological composition of the blood changes (the number of red blood cells and the level of hemoglobin increases). Staying in the fresh air improves the overall well-being of the body, influencing the emotional state, causing a feeling of vigor and freshness.

The hardening effect of air on the body is the result of the complex influence of a number of physical factors: temperature, humidity, direction and speed of movement. In addition, especially on the seashore, a person is influenced by the chemical composition of the air, which is saturated with salts contained in sea water.

Based on temperature sensations, the following types of air baths are distinguished: hot(over 30C°), warm(over 22C°), indifferent(21-22С°), cool(17-21С°), moderately cold(13-17С°), cold(4-13С°), very cold(below 4C°).

It must be borne in mind that the irritating effect of air has an effect on skin receptors the more sharply, the greater the difference in temperature between the skin and air.

Cool and moderately cold air baths have a more pronounced effect. By taking increasingly cooler air baths for the purpose of hardening, we thereby train the body to cope with low environmental temperatures by activating compensatory mechanisms that ensure thermoregulatory processes. As a result of hardening, first of all, the mobility of vascular reactions is trained, acting as a protective barrier that protects the body from sudden changes in external temperature.

Warm baths, while not providing hardening, nevertheless have a positive effect on the body, improving oxidative processes.

Air humidity in combination with fluctuations in its temperature can have different effects on the body's thermoregulation processes. The intensity of moisture evaporation from the surface of the skin and lungs depends on the relative humidity of the air. In dry air, a person can easily tolerate a much higher temperature than in humid air. Dry air causes the body to lose moisture.

Air mobility (wind) is also important when taking air baths. The wind affects the hardening organism due to its strength and speed, and its direction also matters. It, by helping to enhance heat transfer by the body, increases the cooling power of the air.

Air procedures for the purpose of hardening can be used either in the form of a clothed person staying in the open air (walks, sports activities), or in the form of air baths, in which a short-term effect of air of a certain temperature occurs on the naked surface of the human body.

Outdoor walks:

They are held at any time of the year, regardless of the weather. The duration of walks is set individually for each person depending on their state of health and age. An increase in walking time should be carried out gradually, taking into account both the listed factors and the degree of fitness of the body, as well as air temperature.

It is advisable to combine time in the air with active movements: in winter - skating, skiing, and in summer - playing ball and other outdoor games.

Air baths.

They prepare the body for subsequent hardening procedures, for example, hardening with water.

The dosage of air baths is carried out in two ways: a gradual decrease in air temperature and an increase in the duration of the procedure at the same temperature.

You should start taking air baths in a room, regardless of the time of year, at a temperature not lower than 15-16 ° C, and only after some time you can move to the open air. They are taken in a well-ventilated area. Having exposed your body, you should remain in this state at the beginning of the hardening course for no more than 3-5 minutes (further increasing the time). When taking cool and especially cold baths, it is recommended to perform active movements: gymnastic exercises, walking, running in place.

After appropriate preliminary preparation, you can proceed to taking air baths in the open air. They should be taken in places protected from direct sunlight and strong winds. It is necessary to start taking air baths in the open air at an indifferent air temperature, i.e. 20-22° C. The first air bath should last no more than 15 minutes, each subsequent one should be 10-15 minutes longer.

Only seasoned people can take cold baths. Their duration is no more than 1-2 minutes, with a gradual increase to 8-10 minutes.

Taking air baths in the open air should begin no earlier than 1.5 - 2 hours after meals and finish hardening 30 minutes before meals.

An important condition for the effectiveness of outdoor hardening is wearing clothing appropriate to weather conditions. Clothing should allow free air circulation.

Sun hardening.

Solar infrared rays have a pronounced thermal effect on the body. They contribute to the formation of additional heat in the body. As a result, the activity of the sweat glands increases and the evaporation of moisture from the surface of the skin increases: subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, and this improves blood circulation of air baths in all tissues of the body. Infrared irradiation enhances the effect of UV radiation on the body. UV rays have a predominantly chemical effect. UV irradiation has a great biological effect: it promotes the formation of vitamin D in the body, which has a pronounced antirachitic effect; accelerates metabolic processes; under its influence, highly active products of protein metabolism are formed - biogenic stimulants. UV rays help improve blood composition and 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.

Different people's skin has different degrees 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 pigment.

Sunbathing.

Sunbathing for the purpose of hardening should be taken very carefully, otherwise instead of benefit it will cause harm (burns, heat and sunstroke). It is best to sunbathe in the morning, when the air is especially clean and it is not too hot, and also in the late afternoon, when the sun is setting. The best time for tanning: in the middle zone - 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 increasing to an hour). Air baths cannot be slept during sunbathing! The head should be covered with something like a Panama hat, and the eyes with dark glasses.

Hardening with water.

A powerful product that has a pronounced cooling effect, since its heat capacity and thermal conductivity are many times greater than air. At the same temperature, water seems colder to us than air. An indicator of the influence of water hardening procedures is the skin reaction. If at the beginning of the procedure it turns pale for a short time and then turns red, this indicates a positive effect, therefore, the physiological mechanisms of thermoregulation cope with the cooling. If the skin reaction is weak, there is no paleness or redness, this means insufficient exposure. It is necessary to slightly lower the water temperature or increase the duration of the procedure. Sudden paleness of the skin, a feeling of extreme cold, chills and trembling indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or shorten the procedure time.

Rubbing is the initial stage of hardening with water. It is carried out with a towel, sponge or simply a hand moistened with water. Rubbing is carried out sequentially: neck, chest, back, then wipe them dry and rub with a towel until red. After this, they wipe their feet and also rub them. The entire procedure is completed within five minutes.

Pouring is the next stage of hardening. For the first douches, it is advisable to use water with a temperature of about + 30°C, subsequently reducing it to + 15°C and below. After dousing, the body is vigorously rubbed with a towel.

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

When swimming, air, water and sunlight have a complex effect on the body. You can start swimming at a water temperature of 18-20°C and an air temperature of 14-15°C.

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

In recent years, winter swimming has attracted more and more attention. Winter bathing and swimming affect almost all body functions. “Walruses” noticeably improve the functioning of their lungs and heart, gas exchange increases, and their thermoregulation system improves. Winter swimming lessons should be started only after preliminary hardening training. Swimming in an ice hole usually begins with a short warm-up, which includes gymnastic exercises and light running. Staying in water lasts no more than 30-40 seconds. (for long-term practitioners - 90 seconds). They must swim in a cap. After leaving the water, vigorous movements are performed, the body is wiped dry with a towel and self-massage is performed.

Hardening in the steam room.

Folk experience, acquired over centuries, testifies that the bathhouse is an excellent hygienic, healing and hardening agent. Under the influence of the bath procedure, the body’s performance and its emotional tone increase, and recovery processes are accelerated after intense and prolonged physical work. As a result of regular visits to the bathhouse, the body's resistance to colds and infectious diseases increases. Staying in the steam room of the bath causes dilation of blood vessels and increases blood circulation in all tissues of the body. Under the influence of high temperature, sweat is intensely released, which helps remove harmful metabolic products from the body.

Hygienic requirements during classes

Hardening the body is inextricably linked with physical exercise. Physical exercise significantly expands the functionality of all body systems and increases its performance. Their health-improving and preventive effect is associated with increased physical activity, increased functions of the musculoskeletal system, and increased metabolism.

The specifics of a particular hardening method and the accompanying physical exercises require a special form of clothing.

When exercising in the summer, clothing consists of a T-shirt and shorts; in cool weather, a cotton or woolen knitted sports suit is used. During winter activities, sportswear with high heat-protective and windproof properties is used. To ensure body hygiene during physical exercise, it is necessary that sportswear be made of fabrics that have the following properties: hygroscopicity, ventilation, wind resistance, heat protection, etc. Shoes should be light, elastic and well ventilated. It should be comfortable, durable and well protect the foot from damage. It is important that sports shoes and socks are clean and dry to avoid scuffs and, at low temperatures, frostbite. In the winter season, waterproof shoes with high heat-protective properties are recommended.

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

Under hardening it is necessary to understand the increase in the body’s resistance to the action of meteorological factors: cold, heat, low atmospheric pressure, as well as other climatic conditions.

The word “hardening” in this case is used by analogy with the phenomena observed in iron and steel when they are strongly heated and subsequently cooled sharply, giving them greater durability and hardness. Something similar happens to the human body, which, as a result of hardening procedures, acquires the ability to withstand adverse natural factors.

A hardened person is a person who has consciously trained himself to endure cold, heat and other unfavorable natural conditions, having developed the appropriate ability of the body to successfully withstand them.

In connection with hardening the body, it is important to understand that it naturally contains special mechanisms that, when properly activated, develop the body’s resistance to unfavorable natural conditions. But if they are not used, then they remain in a potential, collapsed state. A hardened person differs from an unhardened person in that the hardened person skillfully developed the body’s adaptive mechanisms to cold, heat, etc., brought them to perfection, while the unhardened person did not do this and remained defenseless.

Hardening is an effective means of strengthening human health. It increases the body's resistance to infectious diseases and strengthens the immune system.

For effective hardening, a number of principles must be observed:

· gradualism(the strength of the hardening effect and the duration of the procedure must be increased gradually);
· systematicity(hardening will be effective only when it is carried out not occasionally, but daily, without interruptions);
· complexity(hardening will be most effective if all the natural forces of nature - the sun, air and water are used in combination);
· taking into account individual characteristics(when hardening, it is necessary to take into account local climatic conditions, usual temperature conditions and, most importantly, age, gender, state of health).

The above principles of hardening are objective for all age groups and all segments of the population.

When you engage in hardening, it is extremely important to know your body’s reactions to the procedures being performed.

The magnitude of the reaction varies depending on the nature of the hardening procedure, as well as on the strength of the body, circumstances and method of application. Obtaining the correct response of the body to the flooding procedure is the main task for every hardening practitioner. And here a lot depends on the magnitude of the irritation, its duration, location and sensitivity of the person.

The body's reaction to the hardening procedure is assessed from subjective and objective symptoms: good health, a pleasant feeling of warmth after a former chill, high spirits, increased performance - subjective signs; simultaneous dilation of blood vessels, release of heat and, rather, warming up - these are the most easily visible reactions of the body.

The reaction can be different depending on the temperature at which the body was before cooling, and it is the more intense the hotter the body was before the application of cold water. On this basis, before the hardening procedure, which takes away heat, we use another one that brings heat - a hot shower.

Thus, warming up the body before applying cold exposure is the most important factor in hardening. The success of hardening procedures will be more pronounced if:

1. The greater, within certain limits, the decrease in temperature during the hardening procedure, the stronger the response from the body.
2. The faster and more vigorously the heat is removed, the faster the secondary temperature rise occurs. Long-term, gradual removal of heat results in a slower and less intense reaction than short-term cooling with low-temperature water.
3. The state of bodily warmth before cooling affects the body’s response to an increase in temperature. A preheated human body reacts more strongly than a cold one.
4. The combination of cold and mechanical stress enhances the body's response. Excessive cooling causes destructive stress in the body, which manifests itself in a feverish state and chilliness (in extreme cases, fainting) after the hardening procedure.
5. The behavior of the person being hardened after the removal of heat affects the speed of the reaction: passivity slows it down, and the movement is intensified and accelerated.

The main sign of the correctness of the hardening procedure is obtaining a quick and perfect response from the body. Then the person being hardened will be free from all risk and unwanted complications.

6. It is recommended to begin any hardening so that weak or medium responses of the body arise, which will strengthen the body, and not weaken it due to the principle of destructive stress. Even P. Ivanov began his hardening-training gradually and carefully, accustoming the body to endure more and more severe and severe cold exposure.

All hardening methods are based on procedures that improve the body's defense reactions. The main effect of hardening is improvement of thermoregulation. This allows a person to better adapt to environmental changes. For all human internal organs there is a certain temperature at which they function normally. In case of violations and any deviations from this temperature, the functioning of the respiratory, digestive, and cardiovascular systems is disrupted, which can lead to diseases. Thanks to hardening, the body learns to quickly and easily establish a comfortable temperature inside under adverse environmental influences outside. Here the vessels play the most important role; the faster they can respond to external changes, the sooner a comfortable temperature will be established for the internal organs. With regular hardening, the temperature spread is less than five degrees, with changes in the environment by ten to fifteen degrees.

Hardening method 1 - air baths.

The most common and accessible hardening method is the use of fresh air. In this case, it is necessary to take into account seasonal characteristics. In the warm season, for hardening, you can use long walks in the fresh air, sleeping indoors with an open window at an air temperature of at least 16 degrees. It is useful to walk barefoot on the floor every day at home - starting from 1 minute, adding 1 minute every 5-7 days, increasing the walking duration to 10-15 minutes. In the cold season, dosed walking, skiing, “slow” - the so-called - are used for hardening. hardening running in lightweight clothing, skating, etc.

Hardening method 2 - water hardening.

The use of water procedures for hardening has its own characteristics; water is a more energetic hardening factor than air. The thermal conductivity of water is 28 times greater than the thermal conductivity of air. In addition to temperature, water has a mechanical effect on the skin, being a kind of massage that improves capillary blood circulation. The most common forms of water hardening at home are wiping, dousing and showering. Hardening should begin at a water temperature of at least 34 - 35 degrees. with daily dousing (rubbing) every 6-7 days, the water temperature should be reduced by 10 degrees and brought to 22-24 degrees. It is recommended to continue wiping and dousing with water at the specified temperature for 2 - 3 months. In the absence of negative reactions (catarrh of the upper respiratory tract, weakness, fatigue or irritability, increased excitability, sleep disturbances, appetite), you can proceed to hardening with water at a lower temperature - 22 degrees, reducing it by 10 every 10 days; When wiping (dousing) daily, bring the water temperature to 10 - 12 degrees (tap water temperature). An effective way of hardening is a shower (recommended only for healthy and sufficiently hardened people): the water should be quickly switched from warm (about 40 degrees) to cold several times for about 3 minutes.

Hardening method 3 - sunbathing

It has long been established that the sun strengthens the body’s immunity and resistance to adverse environmental factors; it strengthens the nervous system, promotes the formation of melanin pigment and vitamin D in the skin, stimulates metabolism and hematopoiesis. The best time for sunbathing is from 9 to 11 o'clock. For children under 11 years old, it is advisable to start spending time in the sun in the “lace” shade of trees for 2-3 minutes. This works best during outdoor games. In 5-7 days, the delicate baby skin adapts and the procedure takes up to half an hour.

Hardening method 4 - physical exercises

Hardening factors also include physical exercise, in particular morning hygienic exercises, which should be done, if possible, in the open air or in a thoroughly ventilated area. In order not to overcool the body in cold weather, outdoor exercises are carried out at a more energetic pace and for a shorter period of time. In hot weather, especially with high humidity, measures should be taken to prevent overheating. After exercise, it is recommended to take a shower.

Hardening method 5 - swimming in an ice hole

Swimming in open waters has a powerful hardening effect, because... thermal and mechanical irritation by water is combined with exposure to air, sunlight and swimming movements. Winter swimming (“winter swimming”) can be practiced by almost all people who have no contraindications to swimming in an ice hole; Before this, careful gradual (at least a year) preparation of the body for the effects of cold is necessary. Staying in cold water should last no more than 20 - 30 seconds and be accompanied by movement.

Hardening method 6 - bath

A steam bath is of great hardening importance; the combination of exposure to heat, steam, water and mechanical irritation (washing with a washcloth or broom) enhances metabolic processes, breathing and blood circulation. However, you should not “steam” too often, especially in old age (no more than 1-2 times a week; the duration of stay in the steam room should be no more than 10-15 minutes).

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

A healthy lifestyle means a balanced diet, exercise, giving up alcohol and smoking, and much more. Hardening also plays an important role.

Hardening is a scientifically based system of using physical environmental factors to increase the body's resistance to colds and infectious diseases.

Hardening is an obligatory element of physical education, especially important for young people, as it is of great importance for strengthening health, increasing performance, improving well-being, mood and vigor. Hardening, as a factor in increasing the body's resistance to various meteorological conditions, has been used since ancient times.

Any improvement is a long-term training. Consequently, hardening is a kind of training of the body’s defenses, preparing them for timely mobilization.

Hardening does not cure, but prevents illness, and this is its most important preventive role. A hardened person easily tolerates not only heat and cold, but also sudden changes in external temperature, which can weaken the body’s defenses.

The main thing is that hardening is acceptable for any person, i.e. It can be practiced by people of any age, regardless of the degree of physical development. Hardening increases the performance and endurance of the body.

Tempering procedures normalize the state of the emotional sphere, make a person more restrained and balanced, they give vigor and improve mood. According to yogis, hardening leads to the merging of the body with nature. Hardening not only brings physical health, but also strengthens the will to fight life’s adversities and helps to overcome them.

There are no medical exemptions from hardening, only acute febrile illnesses. It is a deeply mistaken opinion that hardening procedures are contraindicated for weakened people. The task of a medical professional is to correctly select and dosage these procedures individually for each person. A number of rules must be followed: Systematic use of hardening procedures at all times of the year, without interruptions. Gradual increase in the dose of irritating action. Taking into account the age and individual characteristics of the human body. All hardening procedures should be carried out against a background of positive emotions.

Violation of these rules leads to a lack of positive effect from hardening procedures, and sometimes to hyperactivation of the neuroendocrine system and its subsequent depletion.

Hardening activities are divided into general and special. General ones include a proper daily routine, balanced nutrition, and physical exercise. Special hardening procedures include hardening with air (air baths), sun (sunbathing) and water (water procedures), etc. The healing and hardening properties of cold water, sun and air were known and used in ancient times, both in Rus' and and in Ancient Rome, Egypt, Austria and India.

The concept of hardening, its role in promoting health and preventing diseases

Hardening the body is a system of procedures that help increase the body's resistance to adverse environmental influences, the development of conditioned reflex reactions of thermoregulation, with the aim of improving it. When hardening, the body develops resistance to cooling and thereby to the so-called. colds and some other diseases. If the body is not trained to cool, the reaction to cold has the character of an unconditioned reflex; The heat production time is delayed, the skin vessels do not have time to contract quickly enough, and paralytic relaxation of the vessels occurs, which further increases heat transfer. The reaction of a hardened organism during cooling is of a conditioned reflex nature: heat production increases, heat retention quickly occurs due to contraction of skin vessels - the so-called vasomotor play - short-term dilation of blood vessels and increased blood flow; metabolism increases.

It is important to begin hardening the body in childhood, when thermoregulation is in the formative stage and immunobiological defense mechanisms are developing. To fully harden the body, it is necessary to use a set of hardening procedures, observing the principles of complexity, gradualism, systematicity and taking into account the individual characteristics of the body. The complex of hardening procedures consists of convection (air and solar-air baths, see Aerotherapy, Sun treatment) and conduction (rubbing, dousing, foot baths, swimming in open water and contrasting procedures, for example, alternating dousing with warm and cold water with a temperature difference of 3 °C to 10°C, as well as walking barefoot) cooling. In the winter months, especially in the North, ultraviolet irradiation from artificial sources becomes of great importance for hardening the body. (Attention! Excessive ultraviolet irradiation is harmful! - note by Kilimanjaro).

When hardening the body, the strength of the stimulus is increased gradually. In the spring-summer period, when hardening of the body occurs “spontaneously” due to lighter clothing, swimming in open water, etc., the decrease in water and air temperatures during hardening can be carried out more intensively. When hardening the body is carried out in the autumn-winter period, the temperature of water and air is reduced at significantly greater intervals. Hardening procedures begin with air baths at an indifferent air temperature of 24°C for infants and from 18°C to 12°C for older schoolchildren and adults (at an air speed not exceeding 0.1 m/sec and relative humidity within 40-65%). Sunbathing begins with 3-5 minutes and gradually increases to 20-40 minutes, depending on age. For general water procedures, the skin temperature in the heart area is taken as a basis: for children under 1 year of age 35-36°C, for adults 31-33°C. Water at this temperature is used for wiping; for douches - 1-2°C higher, for foot baths - 1-2°C lower. The water temperature is gradually reduced for children under 3 years of age to 26-24°C, for older children to 15-12°C. For local water procedures, the temperature of the exposed parts of the body is taken as a basis (about 29-25°C) and gradually decreases to 12-10°C. In the second year of systematic hardening, contrast procedures can be performed. A good hardening procedure is swimming in open water.

Systematicity is very important in hardening the body. If a stimulus acts with some consistency for a more or less long time, a certain stereotype for this stimulus is developed. If the fastening is insufficient, the hardening effect is removed. Thus, when hardening procedures are carried out for 2-3 months and then stopped, the hardening of the body disappears after one to one and a half months. During long breaks, hardening procedures begin again at the initial temperatures of water and air. Taking into account the individual characteristics of the body (foci of dormant infection, state of convalescence, anemia, heart defects, asthma, etc.) is especially important in children (hardening of the body is carried out without reducing the indifferent temperatures of water and air). When hardening the body, it is necessary to take into account that easily excitable people need calming procedures (air baths, rubdown, etc.), sun-air baths are excluded. For people with a predominance of inhibition processes, douches and contrast procedures are recommended; lethargic - dousing immediately after sleep; calm and balanced - after morning exercises. Hardening of the body should not be carried out on patients until complete recovery, as well as those suffering from congenital and acquired heart defects in the stage of decompensation, and chronic kidney diseases.

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

When starting hardening, you should adhere to the following principles:

1. Systematic use of hardening procedures.

Hardening of the body should be carried out systematically, day after day throughout the year, regardless of weather conditions and without long breaks. It is best if the use of hardening procedures is clearly fixed in the daily routine. Then the body develops a certain stereotypical reaction to the applied stimulus: changes in the body’s reaction to the effects of cold, which develop as a result of repeated cooling, are fixed and preserved only under a strict regime of repeated cooling. Breaks in hardening reduce the body's acquired resistance to temperature influences. In this case, there is no rapid adaptive response. Thus, carrying out hardening procedures for 2-3 months and then stopping them leads to the fact that the hardening of the body disappears after 3-4 weeks, and in children after 5-7 days.

2. Gradual increase in the strength of the irritant effect.

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

The transition from less strong influences to stronger ones should be carried out gradually, taking into account the state of the body and the nature of its responses to the applied influence.

Hardening is the best way to preserve youth and health of the body. In the modern world, human immunity is influenced by more and more negative factors - ecology, stress, viruses. Increasingly, the body cannot resist the harmful effects of the environment and the number of allergy sufferers and asthmatics is growing.

Therefore, the question of strengthening health and immunity and what methods of hardening exist are more relevant today than ever. The best results for strengthening the body are obtained by the hardening method. There are a lot of hardening methods. The most popular methods are:

Traditional hardening options

1. Air baths
In summer, air, penetrating through the lungs and skin, saturates the body with oxygen, rich in active substances of flowering plants. If you do not have allergies, it is useful to take daily walks in the park or forest.
Frosty winter air is almost sterile. Active oxygen, penetrating into the blood, promotes increased burning of cholesterol. Such hardening will be of particular benefit in the presence of heart and vascular diseases.

2.Hardening with air flow
A regular home fan is suitable for this purpose. The principle of operation is based on the fact that a flow of cool air, acting alternately on the back or front surface of the body, cools it. This effect prepares the body for temperature changes and promotes the development of immunity to colds.

3. Sunbathing
The sun provides energy for the life of all organisms on our planet. Ultraviolet rays help improve metabolism, kill germs, have an invigorating effect and activate the cells of the central nervous system.

4.Walking barefoot
This method is useful for everyone - both adults and children. When walking barefoot, there is a massage effect on active biological points, subcutaneous vessels are trained, the soles of the feet are cleared of calluses, and foot sweating is reduced.

5. Sports activities – skiing and skating
With this method of hardening, the body is immediately affected by three beneficial environmental factors: movement, sun and air. Such activities help strengthen immunity to colds, develop coordination of movements, increase lung capacity and improve breathing, strengthen bones and the musculoskeletal system.

Water hardening

Water has been used as a source of healing for centuries. Water hardening is more effective than air hardening. Water has several beneficial effects on the body: heating, cooling and mechanical effects. Water hardening should be started gradually - from wiping with a wet towel to dousing with water. As a method of hardening, a contrast shower is very useful.

1. Swimming in the sea
Sea water is good for the skin. The sea wind has a beneficial effect on the mental state and physical well-being of the body. Therefore, holidays at sea are always popular - you can have a good rest and strengthen your body.

2. Swimming in an ice hole
An extreme method of hardening, suitable only for well-prepared people. Helps strengthen the entire body, activates all processes in the body.

3.Hardening with snow
Causes the production of natural hormones that help strengthen the immune system and the body's resistance to colds, and activates endocrine processes. Rubbing with snow after a bath or steam room is especially useful.

Hardening at high temperatures

The bath has a beneficial effect on the entire body: the skin begins to breathe better, the skin is cleansed of fat and dead cells, sweat and sebaceous glands are cleansed, blood circulation improves, muscles relax and fatigue goes away. After the bath, the body is full of strength, health and good spirits.

Thus, the methods of hardening are varied, and everyone can choose what is right for their body. Hardening is useful for everyone, the main thing is to start taking action and strengthen your immunity.

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Benefits of hardening
Hardening is a system of preventive measures aimed at strengthening the body's resistance to adverse environmental factors. Health-improving hardening helps the body increase its adaptation to environmental conditions. That is, a hardened organism, even with significant fluctuations in ambient temperature, maintains the temperature of its internal organs within fairly narrow limits. For example: with a sharp decrease or increase in the temperature of the external environment, a hardened organism will react sharply by narrowing or dilating blood vessels to the threat of possible severe cooling or overheating, and will limit or increase heat transfer. Whereas an unhardened body will not be able to react so quickly, and will suffer from hypothermia or overheating.

In addition, hardening a person increases the body's endurance, strengthens the nervous system, increases immunity and resistance to disease. Hardening is considered one of the best ways to maintain health.

Types of hardening
Hardening the body can be divided into several types depending on the procedures performed:

Aerotherapy – hardening with air. 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. Air hardening is useful for a person’s psycho-emotional state, increasing immunity, saturating the body with oxygen, and thereby contributes to the normalization of the functioning of most organs and systems of the body.
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Air hardening is the simplest and most accessible hardening method. It is necessary to spend more time outdoors, regardless of the weather and time of year. You should try to spend more time walking in parks, forests, and near water bodies, since in the summer the air in such places is saturated with useful active substances that are released by plants. In winter, walks in forests and parks are also very important, since winter air contains practically no germs, is more saturated with oxygen and has a healing effect on the entire body.

Heliotherapy – sun hardening, exposure of the body to sunlight and heat. Sun hardening increases the stability of the nervous system, accelerates the body's metabolic processes, increases the body's resistance, improves blood circulation, improves the functioning of the muscular system, and has a tonic effect on almost all functions of the body.
Sun hardening can not only bring benefits, but also cause great harm, so this type of hardening must be treated very responsibly and follow all the rules of sun hardening. Under no circumstances should burns, overheating or heat stroke be allowed. Improper sun hardening can lead to serious illnesses. Sun hardening should occur gradually and take into account the person’s age, state of health, climatic conditions and other factors.

Walking barefoot. This type of hardening is useful for both children and adults. There are a large number of biologically active points on a person’s feet, which, when walking barefoot, are stimulated and help normalize the functioning of many organs and systems of the body. Walking barefoot increases the body's resistance to colds and improves immunity. This type of hardening is a good prevention of many diseases.

Hardening with water. Water hardening is a very beneficial procedure for the human body. During water hardening, blood circulation in the body occurs more intensively, bringing additional oxygen and nutrients to the organs and systems of the body. Water hardening can be divided into several types:
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Rubbing. Rubbing is the most gentle and gentle of all hardening procedures with water. Rubbing can be used from very early childhood. Wiping can be done with a sponge, hand or towel dipped in water. First, they wipe the upper part of the body, then rub it with a dry towel, and then wipe the lower part of the body and also rub it with a dry towel.
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Pouring. Pouring is a more effective procedure than wiping. The dousing can be general, that is, the whole body, or local, i.e. dousing the legs. After the dousing procedure, you need to rub your body with a dry towel.
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Shower. Hardening with a shower is an even more effective hardening procedure than wiping and dousing. There are two options for hardening with a shower: a cool (cold) shower and.
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Therapeutic bathing and winter swimming. This type of water hardening is becoming more and more popular every year. Therapeutic bathing and winter swimming have a wonderful effect on all organs and systems of the human body, the functioning of the heart and lungs improves, and the thermoregulation system is improved. This type of hardening requires strict adherence to all the rules for this type. It is necessary to start winter swimming after consulting a doctor.

Hardening rules

It is necessary to begin hardening procedures when a person is completely healthy. Children and people suffering from various diseases can begin hardening with gentle procedures and only after consulting a doctor.
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The principle of gradualism must be observed. This applies to both the temperature regime and the time frame of hardening procedures. When hardening with water, you need to start the procedure with water at room temperature, gradually lowering it by 1-2 degrees. When hardening by the sun, it is also necessary to observe the principle of gradualness and begin exposure to the sun with a few minutes, gradually increasing the time spent in the sun.
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It is also very important to carry out hardening procedures regularly, without long intervals, in any weather and time of year. If it turns out that you interrupted hardening for a long time, then you need to resume it with more gentle procedures.
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Combine hardening with. This will greatly increase the effectiveness of hardening procedures and have a beneficial effect on the entire body.
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Hardening should bring cheerfulness and joy. If you feel unwell after hardening procedures, you must stop hardening and consult a doctor.
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When hardening, it is necessary to take into account the individual characteristics of a person, state of health, time of year, natural and climatic conditions, and so on.
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When performing hardening procedures, it is necessary to carry out self-control. Assess your general health, pulse, blood pressure, appetite and other indicators depending on the individual characteristics of the body.
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Remember that hardening is one of the components of a healthy lifestyle. Don't forget to pay attention to other aspects of your life.

Have fun and be healthy!

And a little more about hardening: