HealthMedicine

Methods of hardening the body and skin function. Methods and rules for tempering the body of a child and an adult

Hardening has been known since the time of Hippocrates. In ancient times, doctors paid special attention to strengthening the patient's body by exposing the sun, water and air to it. Already at the turn of the first and second millennia, the great Avicenna, whose works have not lost their relevance to this day, described in one of the treatises the main ways of tempering the body and the functions of the skin, which are improving at the same time.

Than the hardening procedures are useful

Any living organism adapts itself to the conditions of the surrounding world. Hardening is a kind of training for systems designed to ensure the continuity of the internal environment. In this case, the human body becomes immune to the physical factor that is used for hardening. In general, the methods of hardening the body and the functions of the skin, improving during training, are aimed at resisting fluctuations in the temperature of the surrounding space. In this case, the body stimulates protective reactions aimed at regulating the production of internal energy and heat transfer to the external environment.

Skin and mucous membranes are the first barrier to all kinds of infections around us. They represent a mechanical, chemical and biological obstacle for alien organisms. In addition, in the secrets of the eyes, nose, respiratory tract, there are various biological substances that kill dangerous bacteria and viruses. When the protective system fails, for example, when the body is undercooled, the barrier is broken, and the disease develops.

The skin has a developed vascular network. Hardening trains the vessels, causing them to expand and contract, which, in turn, has a beneficial effect on the entire cardiovascular system. Another important function of the skin is the removal of toxins and other products of vital activity from the body. The better the vascular network is, the easier it is for the skin to cope with this task. Hardening stimulates the metabolism and promotes the renewal of the skin epithelium, maintaining the elasticity and elasticity of the subcutaneous layer.

Tempering the body with water and not only

At the word "hardening" many of us have associations with bathing in the hole and pouring cold water. These are the most rigid ways of training the body and spirit. But there are other methods that are comparable in effectiveness to winter swimming.

There are different ways of tempering the body, and the functions of the skin are also significantly improved.

Kinds of hardening are divided according to the physical factor:

  • Cold;
  • Heat;
  • Reduced atmospheric pressure.

The latter method accustoms the body to a low oxygen content in the air, resulting in an increase in the number of red blood cells, the hemoglobin level in the blood increases and a number of other adaptive changes in metabolism occur. It is widely used to prepare athletes for competitions (in the mountains), as well as for the treatment of many diseases (in pressure chambers).

Often apply an integrated approach. A classic example is a contrast shower after a morning exercise.

What you need to know when starting a workout

The basic rules for tempering the body are simple and boil down to the following points:

  • Graduality. Carry out procedures, starting with conditions that are slightly less comfortable for the body than usual. Gradually increase the time and extent of the effect of the quenching factor.
  • Regularity. Hardening is carried out daily, sometimes twice a day - in the morning and in the evening. If for some reason you took a break more than 1-2 weeks, then go back to the starting position and start all over again.
  • Psychological attitude. Positive emotions and conviction of the need for procedures significantly increase the effectiveness of hardening.
  • Reasonableness. Watch for the state of the body, do not bend the stick. Procedures should be fun. Strengthen the impact, guided by the state of health. Be attentive to yourself.
  • It is undesirable to carry out procedures on an empty stomach or immediately after a meal.

There are three degrees of skin cooling:

  • In the first, the skin turns pale and becomes cold.
  • Then the vessels expand, a flow of blood occurs, a feeling of warmth and reddening of the skin.
  • In the third stage, heat loss occurs, the body is supercooled, and protective mechanisms are activated . Heart activity slows down, blood recedes to internal organs. The skin again turns pale to blue, it becomes cold. There is a chill and general lethargy. You can not allow the onset of the third stage, it does not bring any benefit and is dangerous to health. Warm up the body immediately and drink something hot.

Contraindications

Hardening of the human body can not be done during acute illnesses, with an increase in body temperature. If the disease is chronic, consult your doctor. Small children are tempered according to a special scheme, not all methods are applicable to them.

What is hardening done

The means of tempering the body are simple and accessible to everyone at home. Who remembers the pioneer childhood, he did not forget the slogan: "The sun, air and water are our best friends!". And indeed it is. According to the degree of impact on the body, the following "ladder" is built:

  • air,
  • the sun,
  • Hardening of the body with water (wiping, dousing, bathing)
  • Wiping with snow, swimming in the snow,
  • walk barefoot,
  • Bath combined with cold water (pool, ice-hole)
  • Swimming in the ice-hole (walrus).

Complex methods of hardening - in combination with physical exercises, gymnastics, jogging, massage, autogenic training.

Air baths

The most gentle and accessible ways of hardening are to take air baths. The modern increase in the standard of living has led to the fact that the human body is fenced off from the environment: air conditioning, heating, winter clothes have made our life comfortable and comfortable. But this means that the body has largely lost its ability to cope with the cold and heat. What will happen to a modern person if left naked in the cold? But Indian yogis are able in such conditions not only to stay alive, but also to dry the wet sheets wrapped around him with the heat of his body.

So hardening by air, despite its seeming simplicity, effectively develops the body's ability to withstand aggressive temperatures. Begin the procedure with air temperature + 20 ° C, time - 10-15 minutes. Then daily increase the duration by 10 minutes, bringing the hardening time to 2 hours. It is better to conduct procedures naked, but at low temperatures, you can dress for the weather and just walk in the fresh air. It is good to combine air baths with morning exercises.

Sunbathing

Sun rays stimulate the skin in the metabolic processes and contribute to the production of vitamin D. They take common and local sunbathing. The exposure time is gradually increased from 5-10 to 40-50 minutes. Bathing is done only after solar procedures. Take precautions against sun and thermal shock:

  • Time of day: until 11 am or after 15 hours;
  • Head covered with a headdress;
  • Do not exceed the tempering time.

Abuse may lead to fatigue and irritability, early aging of the skin, and a higher risk of cancer.

We turn to water procedures

Exposure to the skin is produced by water of different temperatures: from warm (+ 39 ° C) to cold (less than + 18 ° C). Methods of hardening the body with water include the following procedures.

  • Wiping. Can be general or partial. Carry out the procedure with a soft towel or sponge soaked in water. Begin with a water temperature of + 36 ° C, gradually reduce by one degree in 3-5 days, bringing to +18 ° C and lower - according to the state of health.
  • Pouring. Also begin with warm water, gradually bringing the temperature to the maximum tolerable. It is advisable to pour with your head, standing barefoot on the ground. Pour yourself 1-2 buckets of water or pour under the shower for 1 to 3 minutes.
  • Bathing in the water or in the pool. It is good to begin tempering in the summer, while the daily drop in temperature will be provided by nature. Recommended initial water temperature + 22 ° C, air + 24 ° C.
  • Walrus . In contrast to other ways of hardening, bathing in the hole is age-restricted. It is not recommended to start it after 50 years and practice children up to 14-16 years. Proceed to the procedures should be after the preparation of the body with the help of other types of hardening: douche, bathing in cold water and so on. Before bathing, you need to do exercises, stretch the large joints and rub the body with a massage. First dipped into the water one or more times, the duration of bathing is not more than 20 seconds. Then gradually increase the time to 1 minute. A longer stay in the hole is not recommended. After bathing, vigorously rubbed with a towel and immediately dressed. To maintain the effect, it is enough to dip into the hole 2-3 times a week.
  • A contrast shower is the most optimal variant of hardening for busy people. Begin with warm water, replacing it with cold water. The temperature difference is increased gradually, as is the duration of the procedure. Up to 4-5 alternations lasting about a minute each. This gymnastics for blood vessels perfectly strengthens the cardiovascular system, improves skin color and its elasticity; Gives a charge of vivacity for the whole day.

Other ways of hardening

Snow wiping and bathing in the snow are carried out in a calm, windless weather. It is recommended to rub hands and upper body for 10 seconds, gradually bringing the procedure time to 30 seconds.

A wonderful effect of strengthening the body gives walking barefoot. This way of tempering is perfectly tolerated by children and elderly people. As always, start walking bare feet on the floor at a temperature of about +20 ° C, gradually increasing the time and lowering the temperature. The final stage is walking barefoot in the snow for 3-5 minutes.

Ideally - go barefoot all possible time and in any possible place. Walk around the apartment, along the yard, over dew and grass, hard ground, gravel and stones, along the sand and along the water. This not only strengthens the body, but also stimulates many active points located on the sole. As a result, immunity is strengthened, the propensity to colds disappears, the work of the internal organs improves, the nervous system returns to normal.

Children and Tempering

Tempering a child's body is somewhat different in methods, but not in essence the process. The features of the thermoregulation of a child of preschool age is that the compensating mechanisms are not yet sufficiently developed. When supercooling, the baby has a reflex response from the upper respiratory tract, manifested by sneezing and coughing. The ciliated epithelium, which must push out the mucus and the bacteria accumulated in it, can not cope with its task. As a result, an infection develops, the child becomes ill. Coryza, cough, sore throat, tonsillitis, bronchitis and pneumonia are all the result of a failure of the protective mechanism of the upper respiratory tract. Tempering the child's body allows you to train compensatory reactions and teach immunity to prevent the development of infections. Also thermoregulation is formed, which allows to keep the heat in the body even with a sharp cooling, so the hardened children are practically not supercooled.

Tempering a child by age

Methods of hardening the body of children of the first year of life are very soft, gentle, but one should not underestimate the power of their effects on the body. Apply air and sun baths. The baby is undressed and put on the table for 1-2 minutes, gradually increasing the exposure time to 10-15 minutes. The toddler is turned from back to tummy. The procedure is carried out first 2-3 times a day, then 4 times a day. The air temperature in the room is + 20 ° С.

In summer, tempering is carried out on the street starting from 3 months. Age. The air temperature is not below +20 ° C, choose a calm place in the shade. Begin also with a few minutes, gradually bringing the duration of the air bath to 20-30 minutes.

It is recommended to sleep outdoors in summer, in winter - in a room with an open window (the baby is warmly wrapped in a blanket at the same time). The room is ventilated regularly in the absence of a child. Take daily walks: at the age of 1 month. About half an hour a day, then gradually increase the duration to 3-4 hours per day. A small runny nose is not a reason for canceling a walk. Walking should not be only in heavy rain, frost, snowstorm.

Never mix your baby. If a child sweats, it is more dangerous than if it is a little cold. At an older age, excess clothing prevents children from moving, which can also lead to hypothermia.

Starting from 7 months, water hardening is carried out. Wipe the baby moistened in warm water with a soft towel or flannel diaper.

Children from 1 year to 3 years can walk outdoors at temperatures up to -15 ° C. Also continue hardening with air baths, wiping and dousing. The initial water temperature is + 35 ° C, then gradually reduce to + 25 ° C.

The temperature in the room is gradually adjusted to + 15 ° C. Sunbaths begin to be primed from 2 years. Watch that the kid does not overheat, the head must be covered with a panama. Also from the age of 2 begin swimming in open water.

Kindergarten (from 3 to 7 years). The child is already able to perform the procedures himself. Apply stronger methods of tempering the body, and skin functions develop more intensively. It is important to properly adjust the baby so that he is not afraid of hardening and understands its benefits. At the age from three to seven years begin swimming in the sea water, continue to sunbath and other procedures. The water temperature is reduced to + 18 ° C, air - to + 15 ° C. Walking on the street is continued at -20 ° C.

Teenagers. In the older school age, the methods of hardening are the same as for adults. If a child is accustomed to tempering from childhood, then his body already responds well to all procedures. If the tempering is just beginning, then follow the general recommendations for the adoption of solar and air baths, water procedures (in the beginning, apply the temperature slightly below the comfortable, lasting several minutes, then gradually reduce the temperature and increase the time).

Rules for tempering the body of children at any age are the same as for adults: gradual, daily, voluntary and reasonable. Remember that in the case of acute illnesses, quenching is stopped, and with a break of more than two weeks - begin with the original level.

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