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Hardening. What is it and what is its purpose? Principles, types and methods of hardening

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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:

Air is the most preferred and beneficial means of hardening, especially for beginners. The effect of air on the human body depends on several factors: its temperature, humidity, speed of movement and the amount of solid and liquid substances contained in it (aerosols).

Air hardening has a healing effect on the body, stimulates its defense mechanisms, prevents and cures diseases associated with the respiratory and cardiovascular systems, stimulates metabolism, increases the level of hemoglobin and red blood cells in the blood, strengthens the immune system, and helps improve the functioning of the thermoregulation mechanism due to reflex constriction and expansion of blood vessels, has a positive effect on mood, sleep and appetite, gives vigor and freshness, increases muscle tone, and has a beneficial effect on the nervous and endocrine systems. Air also has a hygienic effect on the body: it helps remove vapors and gases from the surface of the skin.

This type of hardening is available to people of any age and can be used as a health remedy by both healthy people and people suffering from diseases such as neurasthenia, hypertension and angina.

Air temperature– the main factor affecting the human body. The hardening effect occurs due to an increase in the intensity of heat transfer from the body. The fact is that when we are dressed, there is practically no difference between the temperature of the skin and the surrounding temperature. But when we are naked, our skin is cooled and the process of heat transfer occurs. Therefore, there is little point in carrying out air hardening procedures at a temperature comfortable for the body (25-27°), because this will not have a hardening effect on the body. However, even warm baths have a positive effect: they improve oxidative processes in the body.

Wind speed plays an important role in the effectiveness of hardening. In windy weather the body cools down faster than in calm weather. Wind speed turns out to be directly proportional to the degree of heat transfer from the skin and the effectiveness of hardening procedures.

Air composition is also of great importance during hardening. For example, when walking near the sea, a person is influenced by the chemical composition of the air, saturated with sea salts contained in sea water.

Where to begin?

Before you start to harden yourself, you should accustom yourself to daily walks in the fresh air. They should be held at any time, regardless of the time of year and weather. The duration of walks should take into account the individual characteristics of a person: his age, state of health. You need to increase the walking time gradually, taking into account the above factors, the level of fitness of the body and the air temperature. The ideal option would be a combination of walks and physical activity: in winter, skating or skiing, and in summer, various ball games, etc.

Combine air hardening with morning exercises, physical exercise and just being at home. To do this, ventilate the apartment several times a day for 5-10 minutes, opening the opposite windows wide to ensure cross ventilation (read why you need to ventilate the room).

The best time to take air baths is morning. At other times of the day, it is not recommended to carry them out earlier than 1.5 hours after eating. In this case, it is necessary to take into account the humidity of the air and the speed of its movement. According to the degree of humidity, the air is divided into:

dry – less than 55%
moderately dry – 56-70%
moderately humid – 71-85%
wet – more than 86%

Air hardening can take place in two ways:

1 Finding a clothed person in the fresh air.
2 The effect of air of a certain temperature on the naked human body. You can expose both the entire body and its individual parts.

You should gradually accustom the body to lower air temperatures and increase the hardening time.

It is best to start hardening procedures indoors, subsequently transferring them to open areas.

In wet weather and when wind speed increases, it is worth reducing the outdoor hardening time. In case of fog, rain or strong wind, as well as in winter, you should completely abandon air procedures in the open air and move them indoors.

Depending on the temperature, air baths are divided into the following types:

warm – more than 22°
indifferent – 21-22°
cool – 17-21°
cold – 8-13°
very cold – less than 8°

In a room with zero wind speed, you can use a regular room thermometer that shows the temperature in degrees Celsius. In open areas, the above temperature readings will be approximately 3° lower than the air temperature indicated on the thermometer.

The effect of cold air on the body first causes a feeling of cold due to the large transfer of heat, then, due to the expansion of blood vessels, blood flows faster to the skin and instead of cold the person feels pleasant warmth.

Moderate and cold air baths have the greatest impact. By lowering the temperature of the air affecting our body, we thereby teach the body to cope with sudden changes in environmental temperatures.

Air procedures can be performed in any position: standing, lying, sitting, moving. When hardening, the main thing is not to get too cold: if you feel chills, immediately get dressed and warm up your body with a run or a couple of physical exercises.

Healthy people are recommended to take air baths for 20-30 minutes at a temperature of 15 to 20°, gradually increasing the time to 2 hours (adding 5-10 minutes each time). The next stage is taking air baths at a temperature of 5 to 10° for 15-20 minutes. Taking very cold air baths can only be performed by trained people. The duration of such a procedure should not exceed 5-10 minutes.

Talks about the rules of hardening -Vladimir Yashin, general practitioner, teacher at Moscow Medical School No. 13.

Hardening is a system of hygienic measures aimed at increasing the body's resistance to adverse meteorological factors. It has been established that systematic hardening reduces the likelihood of colds by four times. In addition, it has a general strengthening effect on the body, increases the tone of the central nervous system, improves blood circulation, normalizes metabolism, and has a beneficial effect on the activity of the cardiovascular system.

Globally and locally

There are general and local hardening procedures. General hardening is dousing with water, swimming in a river, lake or sea, taking sun and air baths. With local hardening, the effect is on those parts of the body that are most vulnerable to the effects of cold, for example, the nasopharynx, neck, and feet.

The essence of hardening is that the body is exposed to natural factors that act on the skin and subcutaneous tissues containing nerve endings - receptors. Systematic hardening constantly trains these receptors, impulses from which enter the higher parts of the nervous system. At the same time, training of the vascular apparatus of the skin and subcutaneous tissue occurs. The lumens of many small vessels narrow under the influence of cold, due to which blood supply in other parts of the cardiovascular system increases. This is one of the main mechanisms for developing resistance to sudden and rapid cold snaps in the environment.

Individual approach

As you know, no two people are alike. We differ in age, level of physical development, weight. The differences are also due to the structural features of the body, the properties of the nervous system, and living conditions. Moreover, people live in different climatic zones. Consequently, both the type and time of hardening procedures will be individual for each person. What is useful for one may be unbearable for another or, conversely, insufficient. Therefore, before starting the procedures, you should consult a doctor.

Practice: water hardening

1. Start by wiping with a damp terry cloth mitten, preferably before breakfast. First, wet the mitten with water, the temperature of which should be approximately 36.6. With each subsequent week, reduce the temperature by two degrees. First, wipe your hands, from your fingers to your shoulders. Then - chest and stomach. The legs are wiped from the bottom up, starting from the feet, and the back - from the middle of the spine to the armpits. Repeat each circular movement 2-3 times. The duration of the procedure is approximately 5 minutes.

2. After 2-4 weeks you can move on to dousing. The principle is the same: at first the water temperature should be 36.6° C. After a week, reduce it to 26°, and after another week - to 23° C. Start pouring from the feet, knees and hips, gradually moving up to the shoulders. Once you get used to the procedures and the temperature of the water, you can douse yourself completely. Immediately after dousing, rub yourself with a hard towel.

3. Hardening under the influence of a contrast shower. The water temperature requirements in this case are the same as for wiping and dousing. So, at first it is not recommended to make a large temperature difference and stand in the shower for a long time. But over time, the difference between the temperature of cold and hot water, as well as the duration of the procedure, can be gradually increased.

Air baths

Air baths are the easiest and most affordable method of hardening. They help strengthen the thermoregulatory apparatus, have a positive effect on the cardiovascular and respiratory systems, and improve skin function. In summer, air baths are taken outdoors, mainly in the morning, in places protected from direct sunlight and strong winds. Hardening should begin at a temperature of about 20° C. Initially, the duration of air baths should not exceed 10 minutes. However, gradually the time of taking them should be increased and can be increased to an hour or more.

In winter, air hardening is carried out in a room with an open window or vent. If you notice signs of cooling, such as chills, do some exercise to help you warm up. And if the condition worsens, for example, increased heart rate and breathing, the procedure should be stopped. It should be remembered that air baths should not be taken during periods of acute illness or exacerbation of any chronic illness.

Sunbathing

It is known that solar radiation activates metabolic processes, improves blood circulation and increases performance. But within reasonable limits! It is advisable to sunbathe while lying down, with the head raised and covered from direct rays, and the eyes protected by dark glasses. You need to start the procedures in the morning or evening, an hour and a half after eating. The back is irradiated in turn, then the right side, stomach and left side. The first session takes no more than 4 minutes, then the duration of the bath increases daily by 2 minutes and reaches 30-40 minutes. When tanning, you should use sunscreen. In case of redness of the skin and deterioration of health, for example, increased heart rate, dizziness, the procedure should be stopped.

About the history of hardening

The benefits of hardening have been known since ancient times. One of the most famous historical examples is the experience of Ancient Sparta, in which, as Plutarch wrote, the hardening of boys, future warriors, began from infancy. From the age of 7, they were brought up in public houses in harsh Spartan conditions - they walked barefoot in any weather and wore lightweight clothing, bathed in cold water, etc.

In Ancient Rus', hardening was also widespread: remember the rules of bath procedures! Cooling procedures after a bath - dousing, swimming in cold water, wiping with snow - activate and train thermoregulatory mechanisms, increase vascular tone and the body's resistance to adverse environmental factors and colds.

Why do we get sick?

Hardening is usually understood as follows: to accustom oneself to low temperatures of air and water, because all our so-called “colds” come from the fact that the body reacts painfully to the slightest change in meteorological factors.

The body temperature of a hardened person is at a constant level under any environmental influences, that is, the temperature balance is maintained. But in unhardened people, thermoregulation processes can be disrupted even with minor and short-term cooling. In this case, heat transfer exceeds heat production, which leads to a decrease in temperature, especially in the tonsils and nasal mucosa. And cooling activates the activity of pathogenic microorganisms, resulting in the development, for example, of acute respiratory disease or other colds.

Material provided magazine "AIF PRO Health"

The most common, easily accessible means hardening are air baths. They prepare the body for subsequent hardening procedures, for example, hardening with water. When using air baths, you should adhere to the same principles as with other methods of hardening, that is, take them systematically, consistently increasing the time spent in the air and gradually reducing its temperature. In this case, one should take into account the individual characteristics of the body - age, health status, degree of hardening, lifestyle. 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. When starting to take air baths, you need to be careful, especially for people. sensitive to cold. By strictly observing gradual hardening, in the future you can take air baths without any risk, even at temperatures below zero. This requires preliminary systematic preparation, which will help a person develop the habit of withstanding low temperatures.

Start taking air baths it is necessary in a room, regardless of the time of year, at an air temperature of at least 15-16 degrees, and only after some time can you switch to 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. In the future, if you feel well, you can add one minute every day, increasing the total duration of the air baths to 20-25 minutes.

When taking cool and especially cold baths To avoid hypothermia, it is recommended to perform active movements: gymnastic exercises, walking, running in place, or doing any kind of housework. After two to three weeks, air baths can be combined with other hardening procedures: rubbing, dousing the body with water of different temperatures. This combined effect enhances the functional activity of the body and increases the tone of the nervous system, improving the overall well-being of a person. At home, along with taking air baths, it is useful to walk barefoot around the room every day. A good hardening procedure is to sleep in the fresh air: either in the bedroom with the windows and vents open at night, or in a sleeping bag on the veranda or balcony. You need to accustom yourself to this from an air temperature of at least 5 degrees.

Outdoor air baths should be taken in places protected from direct sunlight and strong winds. To do this, you can choose a clearing in the forest, an area on the banks of a river, lake or sea, protected by trees or mountains.

You should start taking air baths in the open air at an air temperature of 20-22 degrees. The first air bath should last no more than 15 minutes, each subsequent one should be longer than the previous one by 10-15 minutes. Thus, you can increase the duration of air baths in the fresh air to 1-1.5 hours.

Young and middle-aged people who have been previously hardened can begin taking air baths at an air temperature of 17-20 degrees. with a procedure duration of up to 10 minutes. Total duration 40 min.

Taking cool and especially cold baths It is better to combine it with various physical exercises: running, gymnastics, brisk walking, gardening. Taking air baths in the open air should begin no earlier than 1.5-2 hours after meals and end 30 minutes before meals. You should not take baths until you feel chills. If this happens, then with the help of energy movements you need to warm up and put on warm clothes.

An important condition for the effectiveness of outdoor hardening is wearing clothing appropriate to weather conditions. The hardening effect is observed when clothing allows free air circulation.

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What is hardening and what is its significance?

Hardening is a set of procedures and exercises, the purpose of which is to increase the body’s resistance to the effects of various “aggressive” environmental factors - cold, heat, and so on. This reduces the likelihood of developing colds and other diseases, as well as improves immunity ( body's defenses) and maintain health for many years.

Physiological mechanisms and effects of hardening ( the effect of hardening on the body and health)

For the most part, hardening procedures can increase the human body's resistance to hypothermia.
To understand the mechanism of the positive effect of hardening, certain knowledge from the field of physiology is required.

Under normal conditions, the temperature of the human body is maintained at a constant level, which is ensured by many regulatory mechanisms. The main “sources” of heat are the liver ( the processes occurring in it are accompanied by the release of energy in the form of heat), as well as muscles, the contraction of which produces heat. Of the body's cooling systems, the most important are the superficial blood vessels of the skin. If the body temperature rises above normal, the skin vessels dilate and fill with warm blood, as a result of which heat transfer increases and the body cools. When the body enters a cold environment, specific cold receptors are irritated - special nerve cells that react to cold. This leads to contraction of the blood vessels of the skin, as a result of which warm blood flows from them into the central vessels located in the internal organs. At the same time, heat transfer decreases, that is, the body “saves” heat in this way.

The peculiarity of the described mechanism is that the process of contraction of blood vessels of the skin and vessels of the mucous membranes ( including the mucous membrane of the throat, nasal passages and so on) in an ordinary, unseasoned person proceeds relatively slowly. As a result, when exposed to a cold environment, severe hypothermia of tissues can occur, which will lead to the development of various diseases. The essence of hardening is the slow, gradual “training” of those body systems that provide regulation of body temperature. With long-term and constant hardening, the body “adapts” to rapidly changing environmental conditions. This is manifested by the fact that when exposed to a cold environment, the skin vessels begin to contract faster than in an untrained person, as a result of which the risk of hypothermia and the development of complications is significantly reduced.

At the same time, it is worth noting that during hardening, not only the blood vessels of the skin are “trained,” but also other organs and systems involved in ensuring adaptive reactions.

During the hardening process the following also occurs:

Activation of endocrine ( hormonal) systems. When exposed to cold, the adrenal glands ( special glands of the human body) secrete the hormone cortisol. This hormone improves metabolism throughout the body, thereby increasing its resistance in stressful situations.
Changes in metabolism at the cellular level. With regular exposure to cold, a change is noted ( acceleration) metabolism in skin cells, which also helps to harden the body.
Activation of the nervous system. The nervous system regulates almost all processes that occur during hardening of the body ( starting from the constriction and dilation of blood vessels and ending with the production of hormones in the adrenal glands). Its activation during cold procedures also plays an important role in preparing the body for stress factors.

The role of hardening in the prevention of colds and the development of immunity

Hardening helps improve immunity ( body's defenses), thereby reducing the risk of developing colds.

Colds are usually called a group of infections that develop when the body is hypothermic. These include influenza, acute respiratory viral infections, pharyngitis ( inflammation of the pharynx) and so on. The mechanism of development of these pathologies is that with sudden hypothermia of the body, its protective properties are significantly reduced. At the same time, infectious agents ( viruses or bacteria) easily penetrate into body tissues through the mucous membranes of the pharynx and upper respiratory tract, causing the development of the disease.

When hardening the body, there is an improvement in the barrier functions of the mucous membranes of the respiratory tract, as well as an acceleration of metabolism in them, which prevents the likelihood of developing colds. In this case, with hypothermia of the mucous membrane ( for example, when drinking a cold drink in hot weather) its vessels narrow very quickly, thereby preventing the development of hypothermia. At the same time, after the cessation of exposure to cold, they also quickly expand, resulting in an increase in blood flow to the mucosa and an increase in its antiviral and antibacterial protection.

How long do hardening results last?

The effect of hardening the body develops only 2–3 months after regular repetitions of hardening procedures and exercises. When you stop performing these procedures, the hardening effect begins to weaken, completely disappearing after 3 – 4 weeks ( in an adult). The mechanism of development of this phenomenon is explained by the fact that when the influence of stress factors ceases ( that is, the hardening procedures themselves) those adaptive reactions of the body that were responsible for its protection are gradually “turned off” ( that is, rapid contraction and expansion of blood vessels of the skin and mucous membranes). If this happens, it will again take about 2 months of regular exercise to harden the body again.

It is worth noting that in a child the hardening effect can go away much faster than in an adult ( already 6 – 7 days after stopping the hardening procedures).

Do I need to take vitamins when hardening?

Additional intake of vitamins will not affect the hardening of the body, while their deficiency can significantly disrupt this process. The fact is that for the development of hardening, normal functioning of the nervous, circulatory, endocrine ( hormonal) and many other systems. Their functioning depends on the presence of many vitamins, minerals, trace elements and other nutrients in the body. Under normal conditions ( with a nutritious and balanced diet) all these substances enter the body along with food products. If a person eats poorly, is malnourished, takes monotonous food, or suffers from any diseases of the gastrointestinal tract, he may develop a deficiency of one or another vitamin ( for example, vitamin C, B vitamins). This, in turn, can disrupt the functioning of the nervous or circulatory system, thereby reducing the effectiveness of hardening procedures.

It is also worth noting that the presence of vitamins ( A, C, B, E and others) is necessary for the normal functioning of the immune system, which protects the body from viruses, bacteria and other microorganisms. With a lack of vitamins in the blood, the severity of immunity may decrease, which will contribute to the development of colds and infectious diseases even when the body is hardened.

Hardening hygiene ( basics, terms and conditions)

Hardening hygiene is a set of instructions and recommendations that must be taken into account when planning and performing hardening exercises. The fact is that improper hardening of the body, at best, may not give any positive effect, and at worst, it can cause the development of certain diseases and pathological conditions. That is why, before starting hardening, doctors recommend that you familiarize yourself with information about who can perform hardening procedures and who cannot, how to do it correctly, what difficulties may arise and how to cope with them.

Where to start hardening?

Before you start hardening, you need to make sure that the body is ready for this. The fact is that in some pathological conditions the severity of the body's adaptive mechanisms decreases. If at the same time a person begins to perform hardening exercises, he may harm himself ( in particular, colds and other diseases may develop). There will be no benefit from hardening.

Before starting hardening you should:

Rule out the presence of acute diseases. Colds, gastrointestinal diseases ( for example, gastritis - inflammation of the gastric mucosa), diseases of the respiratory system ( pneumonia, acute bronchitis) and other similar pathologies are accompanied by pronounced stress on the immune and other systems of the body. If at the same time a person begins to perform hardening exercises, the body may not be able to cope with the increasing loads, which will lead to a deterioration in the general condition or to an exacerbation of the existing disease. That is why you should begin to harden no earlier than 2 weeks after the acute pathology is completely cured.
Get some sleep. It has been scientifically proven that lack of sleep ( especially chronic, long-term sleep deprivation) significantly disrupts the functions of many body systems, including the nervous system, immune system, and so on. At the same time, adaptive mechanisms are also weakened, as a result of which a person can easily catch a cold when performing hardening procedures.
Get ready for a permanent job. As mentioned earlier, hardening of the body is achieved within several months and must be maintained for many years. If a person expects a quick effect, he can stop performing hardening procedures after 5 - 10 days without getting the desired result.

Traditional types, factors and means of hardening in summer

There are many different hardening procedures and exercises, but they can all be divided into several main groups ( depending on what energy affects the body).

Depending on the type of influencing factor, the following are distinguished:

Cold hardening. The most effective way of cold hardening is water exercises, but air procedures are also used for this purpose. When hardening with cold, the body's resistance to hypothermia increases, and the processes of heat production in the liver and muscles improve and accelerate. Moreover, when hardened by cold, certain changes occur in the skin itself - it thickens, the number of blood vessels and fatty tissue in it increases, resulting in a reduced risk of frostbite and colds.
Air hardening. Air procedures help normalize the functions of the central nervous system and endocrine ( hormonal) systems, improve metabolism in the body and increase its resistance to the action of infectious and other pathogenic factors. In addition, air procedures also stimulate the body’s compensatory and protective systems, but this happens “softer” than during cold hardening ( water). That is why air hardening can be used even by those people for whom water exercises are contraindicated ( for example, in the presence of serious diseases of the cardiovascular, respiratory or other body systems).
Sun hardening. When exposed to sunlight, dilation of the blood vessels of the skin is observed, as well as an improvement in blood circulation and metabolism in it. Moreover, ultraviolet rays ( constituents of sunlight) stimulate the body's production of vitamin D, which is necessary for the normal development of bone tissue, as well as for the functioning of other organs and systems. All of these effects help increase the body’s resistance to various infections and colds.

Basic principles of hardening

In order for hardening to be successful and effective, you should adhere to a number of recommendations and rules.

The basic principles of hardening include:

Gradual increase in “load”. You should begin to perform hardening procedures carefully, gradually reducing the temperature of the factors affecting the body. At the same time, the body's defenses will have time to adapt to changing environmental conditions. If you start hardening with too much load ( for example, immediately start dousing yourself with ice water), an unadapted body may become hypothermic, which will lead to the development of complications. At the same time, if you do not increase the load or increase it only slightly, hardening of the body will not occur.
Systematic ( regular) performing hardening exercises. It is recommended to start hardening in the summer, since in this case the body is maximally prepared for stress. At the same time, you should continue to perform hardening procedures regularly throughout the year, since otherwise the hardening effect will disappear.
Combination of various hardening techniques. To harden the body as effectively as possible, water, air and solar procedures should be combined, which will activate various protective systems of the body and strengthen it.
Proper nutrition. It is recommended to combine hardening exercises with proper, balanced nutrition. This will provide the body with all the necessary vitamins, microelements and nutrients necessary for hardening and strengthening the immune system.
Taking into account the individual characteristics of the organism. When starting hardening, it is important to correctly assess the initial state of the body. If a weakened, poorly prepared person begins to carry out too intense hardening programs, this can lead to the development of colds and other diseases. It is recommended that such people begin to harden with minimal loads, and should increase them more slowly than in other cases.

Is hardening useful in autumn, winter and spring?

As mentioned earlier, it is recommended to start performing hardening procedures in the summer, since in the summer the body is most prepared for the effects of stress factors. In addition, during the spring months ( with proper nutrition) the body accumulates all the nutrients and vitamins necessary for normal functioning and development of adaptive mechanisms and immunity. It is worth remembering that the effect achieved during the summer months should be maintained in autumn, winter and spring. With proper hardening, the risk of developing colds or other complications is minimal even in the cold season.

At the same time, it is worth noting that hardening should begin in the cold season ( autumn or winter) Not recommended. The fact is that exposure to water or air procedures at low ambient temperatures increases the risk of hypothermia in an unprepared body, as a result of which colds can develop. It is also not worth starting hardening procedures in the spring because at this time many people have a deficiency of vitamins, minerals and other nutrients, as well as general exhaustion of the body, which negatively affects adaptive reactions and immunity in general.

The benefits of hardening in sports

Seasoned people can achieve better results in sports than unseasoned people. The fact is that the physiological mechanisms activated during an athlete’s training are similar to those during hardening of the body. During sports, the body's adaptive systems are activated, the cardiovascular, respiratory and other systems are activated, the metabolic process in the body accelerates, muscle tissue grows, and so on. If a person is not hardened, his risk of developing colds increases. The reason for this may be hypothermia of the mucous membranes of the respiratory tract, which occurs against the background of rapid breathing during heavy physical exercise. Another reason may be hypothermia of the skin, caused by a pronounced dilation of the superficial skin vessels and increased sweating during exercise. In a hardened person, both of these mechanisms are much better developed, and therefore the risk of hypothermia and colds is reduced.

Hardening and massage

Massage also helps to harden the body. The positive effects of massage in this case include improving blood microcirculation in the skin and muscles, which leads to improved metabolism in them. It also improves the excretory function of the sweat glands, which improves the body's thermoregulation. In addition, during the massage, peripheral nerve endings are irritated, which improves the nervous regulation of the blood vessels of the skin, thereby promoting the hardening process.

Cold/water hardening ( water procedures)

Water hardening is one of the most effective ways to prepare the body for the cold. The fact is that water conducts heat better than air. In this regard, the effect on the human body of even warm water ( for example, room temperature) will contribute to the activation of adaptive reactions ( narrowing of blood vessels, increased heat production, and so on) and hardening of the body.

At the same time, it is worth remembering a number of rules and recommendations that will make water hardening procedures as effective and safe for human health as possible.

When hardening with water you should:

Perform hardening procedures in the first half of the day. It is best to do this immediately after sleep, since in addition to the hardening effect, this will give the person a boost of energy for the whole day. It is not advisable to do exercises before bed ( less than 1 – 2 hours before going to bed), since as a result of exposure to a stress factor ( that is, cold water) the process of falling asleep may be disrupted.
Cool already warm ( heated) organism. As mentioned earlier, the essence of hardening is to activate the body’s adaptive reactions, that is, to narrow the blood vessels of the skin in response to cold exposure. However, if the body is initially cooled, the superficial blood vessels are already in spasm ( narrowed), as a result of which hardening procedures will not give any positive effect. At the same time, it is worth remembering that it is also not recommended to apply cold to an organism that is too “hot” ( especially for an unprepared person), as this can cause hypothermia and colds. It is best to do a light warm-up for 5-10 minutes before starting water procedures. This will improve blood circulation throughout the body and prepare it for hardening, while at the same time not contributing to excessive overheating.
Allow the skin to dry on its own. If you wipe the skin dry after exposure to water, this will shorten the duration of the stimulating effect of cold, thereby reducing the effectiveness of the procedure. Instead, it is recommended to let the skin dry on its own, while at the same time trying to avoid drafts, as this can cause you to catch a cold.
Warm up after finishing cooling exercises. 15 - 20 minutes after completing water procedures, you should definitely warm up the body, that is, go to a warm room or put on warm clothes ( if the room is cold). At the same time, the skin vessels will dilate, and the blood flow to them will increase, which will prevent the development of colds.
Increase the duration and intensity of water procedures. Initially, relatively warm water should be used, and the duration of the water procedures themselves should not exceed a few seconds. Over time, the water temperature should be lowered and the duration of exercise should be gradually increased, which will ensure hardening of the body.

Water hardening includes:

rubdown ( trituration) water;
dousing with cold water;
swimming in an ice hole.

Hardening by rubbing ( rubbing)

This is the most “gentle” procedure, with which absolutely all unprepared people are recommended to begin hardening. Wiping with water allows you to cool the skin, thereby stimulating the development of adaptive reactions of the body, at the same time, without leading to severe and sudden hypothermia.

The initial temperature of the water used for wiping should not be lower than 20 - 22 degrees. As you perform the exercises, the water temperature should be reduced by 1 degree every 2 to 3 days. The minimum water temperature is limited by the capabilities of the person and the reaction of his body to the procedure.

Rubbing can be:

Partial. In this case, only certain areas of the skin are exposed to cold. It is recommended to rub them in a certain sequence - first the neck, then the chest, stomach, back. The essence of the procedure is as follows. After a preliminary warm-up for 5 to 10 minutes, a person should undress. You need to take water at the required temperature into your hand, then splash it onto a certain area of the body and immediately begin to intensively rub it, performing circular movements with your palms until all the liquid from the surface of the skin evaporates. After this, you need to move on to the next part of the body. You can use a towel soaked in water to dry your back.
General. In this case, the entire body is wiped. To perform the exercise you need to take a long towel ( or a sheet) and soak in cold water. Next, you should stretch the towel under your armpits, take its ends with your hands and begin to intensively rub your back, gradually descending to the lumbar region, buttocks and back of the legs. Next, the towel should be moistened again in cold water and rubbed over the chest, stomach and front surfaces of the legs. At the initial stage, the entire procedure should take no more than 1 minute, but in the future its duration can be increased.

Pouring cold water

Pouring is a more “hard” hardening method, in which water of a certain temperature is poured onto the body. It is also recommended to perform the procedure in the first half of the day or no later than 2 to 3 hours before bedtime. In the initial hardening period, it is recommended to use warm water, the temperature of which should be about 30 - 33 degrees. This is explained by the fact that water conducts heat very well, which, when poured over an unprepared body, can lead to hypothermia.

The essence of the procedure is as follows. After preliminary warm-up, you should fill a bucket with water at the desired temperature. Then, having undressed, you need to take several deep and frequent breaths, and then pour all the water on your head and torso at once. After this, you should immediately begin rubbing the body with your hands, continuing to do this for 30 to 60 seconds. The exercise should be performed daily, reducing the water temperature by 1 degree every 2 to 3 days.

Cold and hot shower

An alternative to dousing with water from a bucket can be a regular shower, the temperature of which should be adjusted according to the method described earlier. At first, you should stay in the shower for no more than 10–15 seconds, but as the body hardens, the duration of the procedure can also be increased.

A contrast shower can be a more effective hardening technique, but this exercise can only be used after several weeks of hardening by wiping and dousing with water. The essence of the procedure is as follows. After the preliminary warm-up, you should get into the shower and open cold water ( 20 – 22 degrees) for 10 – 15 seconds. Then, without leaving the shower, you should open a hot ( about 40 degrees) water and remain under it for 10 - 15 seconds. Changing the water temperature can be repeated 2 - 3 times ( It is recommended to finish the procedure with warm water), then get out of the shower and let your skin dry. In the future, the temperature of the “cold” water can be lowered by 1 degree every 2 to 3 days, while the temperature of the “hot” water should remain constant. The advantage of this technique is that during a change in water temperature, a rapid narrowing and then expansion of the blood vessels of the skin occurs, which maximally stimulates the body’s adaptive reactions.

Hardening by swimming in an ice hole

This technique is suitable for well-trained people who have been intensively hardened for at least six months and are confident in the strength of their own body. The first and basic rule of this hardening method is that you cannot swim in an ice hole alone. There should always be a person next to the swimmer who, if necessary, can help cope with an emergency or call for help.

Immediately before immersing yourself in ice water for 10 to 20 minutes, it is recommended to do a good warm-up, including gymnastics, light jogging, and so on. This will improve blood circulation and prepare the cardiovascular, respiratory and other systems for stress. Also, before diving, you should put a special rubber cap on your head, which should also cover your ears ( If ice water gets into them, it can cause otitis media, an inflammatory disease of the ear.). Immersion in water should be for short periods ( from 5 to 90 seconds, depending on the body’s fitness).

After leaving the icy water, you should immediately dry yourself with a towel and throw a warm robe or blanket over your body to avoid hypothermia in the cold. Also, after swimming, it is recommended to drink warm tea, brought with you in advance in a thermos. This will warm the mucous membrane of the pharynx and internal organs, preventing severe hypothermia of the body. It is strictly forbidden to drink alcohol after swimming ( vodka, wine and so on), since the ethyl alcohol included in their composition helps to dilate the blood vessels of the skin, as a result of which the body loses heat very quickly. In such conditions, hypothermia may occur, and the risk of developing a cold or even pneumonia increases.

Hardening the legs ( stop)

Hardening the legs ( in combination with other hardening procedures) allows you to reduce the risk of developing colds and other diseases of internal organs, as well as strengthen the body as a whole.

Hardening of the legs is promoted by:

Walking barefoot. The essence of the procedure is to get up and walk barefoot on the lawn for 5 to 10 minutes in the early morning hours, when dew appears on the grass. At the same time, cool dew will have a cooling effect on the skin of the feet, thereby stimulating the development of protective and adaptive reactions.
Pouring feet. You can pour cold water on your feet or use a contrast shower for this ( according to the methods described above). These procedures will further improve blood microcirculation in the feet, thereby increasing their resistance to hypothermia.

Air hardening ( aerotherapy)

The principle of action of air as a hardening factor also comes down to stimulating the body's thermoregulatory systems, which increases its resistance to hypothermia.

For the purpose of air hardening the following are used:

air baths;
breathing exercises ( breathing exercises).

Air baths

The essence of the air bath is the effect on the naked ( or partially nude) human body by moving air. The fact is that under normal conditions, a thin layer of air located between a person’s skin and his clothing has a constant temperature ( about 27 degrees). The body's thermoregulatory systems are in a state of relative rest. As soon as a person's body is exposed, the air temperature around it decreases and it begins to lose heat. This activates the body's thermoregulatory and adaptive systems ( the purpose of which is to maintain body temperature at a constant level), which promotes hardening.

Air baths can be:

Hot– when the air temperature reaches 30 degrees.
Warm– when the air temperature is between 25 and 30 degrees.
Indifferent– at an air temperature of 20 to 25 degrees.
Cool– at an air temperature of 15 – 20 degrees.
Cold– at temperatures below 15 degrees.

At the initial stage of hardening, it is recommended to take warm air baths, which is easiest to achieve in the summer. This is done as follows. After ventilating the room in the morning, you need to undress ( all the way down to underwear). This will ensure cooling of the skin and activation of adaptive reactions. You should remain in this position for a maximum of 5 – 10 minutes ( in the first lesson), after which you should put on clothes. In the future, the duration of the procedure can be increased by approximately 5 minutes every 2 to 3 days.

If no complications are observed, after 1 - 2 weeks you can move on to indifferent baths, and after another month - to cool ones. In this case, the procedure itself can be performed indoors or outdoors ( for example, in the garden). Cold baths are indicated only for those people who have been hardening for at least 2 to 3 months and do not suffer from any serious diseases of the cardiovascular or respiratory system.

While taking air baths, a person should feel a slight coolness. You should not allow a feeling of cold or the development of muscle tremors to occur, as this will indicate a stronger hypothermia of the body. Also, during the procedure itself, you should not be in a draft or outside in windy weather, as this will cool the body too intensely, which can cause complications ( colds).

Breathing exercises ( breathing exercises)

Breathing exercises are certain breathing modes that ensure the supply of a large amount of oxygen to the lungs, as well as the most effective enrichment of blood and body tissues with oxygen. This improves microcirculation in the lungs, improves metabolism and makes hardening procedures more effective.

It is recommended to perform breathing exercises before starting the hardening procedures themselves. This will “warm up” the body and prepare it for the upcoming stress. At the same time, performing breathing exercises after hardening allows you to normalize your heart rate, blood pressure and breathing rate, which has a positive effect on the functioning of all body systems.

Breathing exercises during hardening include:

Exercise 1 ( belly breathing). Starting position – sitting. You need to go slow at first ( in 5 – 10 seconds) take a maximum deep breath, and then just as slowly exhale as much as possible. As you exhale, you should pull in your stomach and tense the muscles of the abdominal wall, which has a beneficial effect on the functions of the diaphragm ( the main respiratory muscle located on the border between the chest and abdominal cavity). The exercise should be repeated 3 – 6 times.
Exercise 2 ( chest breathing). Starting position – sitting. Before starting the exercise, you should pull in your stomach, and then slowly take a maximum breath in through your chest. The front of the chest should rise up, and the stomach should remain retracted. At the second stage, you should exhale as much as possible, during which you need to slightly tilt your torso forward. Repeat the procedure 3 – 6 times.
Exercise 3 ( holding your breath). After maximum inhalation, you should hold your breath for 5–15 seconds ( depending on the person's capabilities), then exhale as much as possible. After exhaling, you also need to hold your breath for 2–5 seconds, and then repeat the exercise 3–5 times.
Exercise 4 ( breathing while walking). While performing the exercise, you should move slowly around the room, alternating deep breaths with maximally deep exhalations ( 4 steps per inhale, 3 steps per exhalation, 1 step – pause). It is best to perform this exercise after hardening procedures, as it helps to normalize the functions of the cardiovascular, respiratory and nervous systems.
Exercise 5. Starting position – any. After a deep inhalation, you should purse your lips, and then exhale as much as possible, resisting the exhaled air with your lips. This procedure should be repeated 4–6 times. This exercise promotes the penetration of air even into the most “hard-to-reach” areas of the lungs ( which are not ventilated during normal breathing), thereby reducing the risk of developing viral and bacterial infections.

Sun hardening ( sunbathing)

During sunbathing, a person is exposed to direct sunlight. The impact of such rays on the skin stimulates the activation of adaptive reactions - a decrease in heat production, dilation of skin vessels, their overflow with blood and an increase in heat transfer. This improves microcirculation in the skin, thereby accelerating the metabolism in it. Moreover, under the influence of ultraviolet rays ( constituents of sunlight) the formation of the melanin pigment occurs. It accumulates in the skin, thereby protecting it from the damaging effects of solar radiation.
Also, under the influence of sunlight, vitamin D is formed in the skin, which is necessary for the normal development of bone tissue, as well as for the functioning of many other organs and systems throughout the body.

Sunbathing is recommended in calm weather. The most suitable time for this is from 10 to 12 am and from 4 to 6 pm. Solar radiation is intense enough to cause the necessary changes in the skin. At the same time, it is not recommended to be in the sun from 12 to 16 hours, since the damaging effect of solar radiation is maximum.

The duration of the sunbath at the beginning of hardening should not exceed 5 minutes. To do this you need to undress ( in whole or in part, leaving a loincloth, swimming trunks or swimsuit) and lie on your back or stomach. During the entire period of sunbathing, the person's head should remain in the shade or be covered with a hat, since exposure to direct sunlight can cause sunstroke. After completing the procedure, it is recommended to immerse the body in cool water for 1 - 2 minutes ( swim in the sea, take a cool shower and so on). This will lead to constriction of skin blood vessels, which will also contribute to hardening of the body. In the future, the time spent in the sun can be increased, but it is not recommended to be in direct sunlight for more than 30 minutes ( continuously). Sunbathing should be interrupted immediately if a person experiences a burning sensation in the skin, dizziness, headache, darkening of the eyes or other unpleasant sensation.

Non-traditional hardening methods

In addition to traditional hardening factors ( water, air and sun), there are a number of others ( non-traditional) techniques that allow you to strengthen the body and increase its resistance to the effects of adverse environmental factors.

Non-traditional hardening methods include:

rubbing with snow;
hardening in a bath ( in the steam room);
Riga hardening ( hardening with salt, salt path).

Snow rubdown

The essence of the procedure is as follows. After preliminary warm-up ( within 5 – 10 minutes) you need to go outside, pick up snow in your palm and start sequentially wiping certain areas of your body with it ( arms, legs, neck, chest, stomach). You can use another person to rub your back ( if possible). The duration of the entire rubdown can range from 5 to 15 minutes ( depending on the person’s health status).

This technique is suitable for trained, hardened people whose bodies are already adapted to extreme cold stress. It is strictly forbidden to start hardening procedures by wiping with snow, as this can most likely lead to a cold or pneumonia.

Hardening in a bath ( in the steam room)

Stay in the bathhouse ( in the steam room) is accompanied by a pronounced dilation of the blood vessels of the skin, improved microcirculation in the skin and increased sweating. This also stimulates the development of adaptive reactions and reduces the risk of colds. That is why this hardening method is recommended for use by almost all people who have no contraindications ( severe diseases of the cardiovascular, respiratory or hormonal systems).

Be in the steam room itself ( where the air temperature can reach 115 degrees or more) should be done within a strictly defined time period. First, you should close yourself in the steam room for 1 - 2 minutes, after which you should take short breaks ( 10 – 15 minutes). This will allow you to assess the body's reaction to such a high temperature. If there are no unusual symptoms during breaks ( dizziness, headaches, nausea, darkening of the eyes) is not observed, you can increase the time spent in the steam room to 5 minutes. In the future, this time can be increased by 1 - 2 minutes with each next visit to the bathhouse.

After leaving the steam room, you can also plunge into cold water. The resulting stress will lead to a rapid narrowing of the blood vessels of the skin, which will have a pronounced hardening effect. If the procedure is performed in winter, after leaving the steam room you can wipe it with snow, which will give the same positive result.

Riga hardening ( hardening with salt, salt path)

This procedure refers to methods of hardening the legs. You can make a track as follows. First you need to cut out three rectangles ( one meter long and half a meter wide) made of thick fabric ( for example, from carpet). Then you should prepare a 10% sea salt solution ( To do this, dissolve 1 kilogram of salt in 10 liters of warm water). You need to moisten the first piece of cloth in the resulting solution, and then lay it on the floor. The second piece of fabric should be moistened in regular cool water and laid behind the first. The third piece of fabric should be left dry, laying it behind the second.

The essence of the exercise is as follows. Human ( adult or child) must sequentially, in small steps, first go through the first ( salty), then on the second ( just wet) and then on the third ( dry) path. This will help improve microcirculation in the skin of the feet, as well as strengthen its blood vessels, that is, hardening. At the beginning of classes, it is recommended to go through all three paths no more than 4–5 times. In the future, the number of circles can be increased to 10–15.

What will happen to your body if you douse yourself with cold water every day?

Before use, you should consult a specialist.

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