Rules for hardening by the sun, air and water. Rules for tempering children and adults

Hardening is a compleximproving activities. Thanks to them, the resistance of the organism to the influence of unfavorable weather, climatic conditions of the living environment increases. Next, consider some rules and techniques for hardening.

General information

Observing the basic rules of hardening, peopletrains the defenses of the body, preparing them for timely mobilization. Procedures contribute to the normalization of the emotional sphere, making a person more balanced, restrained. In addition, the mood improves, general tone, performance and endurance increase. For the most effective use of natural factors, the basic rules of hardening should be observed.

Intensity of exposure

It should be increased gradually. In this case, the intensity of the hardening effect should be sufficient to enable the body to respond to it. Reduced loads reduce the effect, excessive forces cause overload or significant braking. All this prevents hardening. Experts do not recommend starting procedures with swimming in the hole or wiping with snow. They can cause serious damage to health. At the initial stages of the procedure, the body has a certain reaction from the cardiovascular, respiratory, nervous systems. With regular repetition, the response begins to gradually subside. The subsequent application of procedures does not have a hardening effect. In this case, you should change the duration and strength of the effect on the body.

Regularity

The rules of hardening include not onlycontrol over the intensity, but also the continuity of the procedures. Regularity involves systematic repetition throughout life. In this case, the break between the procedures should not be longer than the duration of the last course. Short, but frequent hardening is considered more effective than rare and long-lasting ones. It is advisable to fix the frequency of procedures on a daily basis. This recommendation also includes the rules of tempering for children. At a younger age, it is much easier to accustom a child to systematic procedures. Fixing the frequency of hardening in the regime of the day, it is important to remember that the termination of the 2-3-month course leads to the disappearance of the effect in 3-4 weeks. in adults and 5-7 days in children. Suspend the procedure should be in the event that there is a disease. After recovery, you must begin to follow the rules of hardening. For children in this case, the support of adults is very important. The systematic conduct of procedures by parents is a good example.

Individual features of the organism

The rules of hardening are not onlydirectly technical execution of procedures. When drawing up a schedule for their conduct, individual characteristics of the organism, susceptibility to these or other influences are taken into account. Therefore, despite the fact that there are basic rules for tempering a person, before starting the procedure, you should consult a specialist for advice. This is especially important for those who start training for the first time. Given the characteristics of the body, the doctor will develop an individual program. The specialist can make adjustments to the rules of hardening for schoolchildren or elderly people. Further, constant self-monitoring is required to regulate the intensity and frequency of procedures.

Other rules of hardening

Performing procedures, should be used asthere are more factors. It can be, for example, cold and heat, energy of beams, water and so on. When applying several effects throughout the day, it is necessary to take breaks between them. Each following procedure begins only after the restoration of normal body temperature. A prerequisite, which includes the rules of tempering, is the sequence of procedures. Before the beginning of the lesson, you should warm up with more gentle training. This can be a wipe or foot bath.

additional information

If the above rules are not followed,only not achieve the expected effect, but also harm the body, provoking hypothermia and other pathological conditions. It should also be known that there are a number of contraindications to performing hardening procedures. In particular, such training is not recommended for fever, circulatory insufficiency of 2-3 items, acute psychiatric disorders, hypertensive crisis, bleeding. Contraindications include also colic (renal and hepatic), extensive burns, asthma attacks, food poisoning.

Rules of air quenching

The influence of natural factors contributes toimproving the performance of all body systems. Quenching with air particularly beneficial effect on the course of endocrine, digestive and endocrine processes. In addition, the activity of the respiratory and cardiovascular systems is stimulated, changes in the morphological composition of the blood take place. There are several types of air baths, depending on the temperature:

• Hot (more than 30 degrees.).
• Warm (more than 22 ° C).
• Indifferent (within the limits of 21-22 degrees.).
• Cool (about 17-21 ° C).
• Moderately cold (about 13-17 degrees).
• Cold (about 4-13 ° C).

It is advisable to combine being on the street with active movements. For example, in winter it can be skiing or skating, in the summer - outdoor games.

Recommendations

Experts advise to start taking airbath in the room at a temperature of not less than 16 degrees, regardless of the season. You can go to the streets only after a certain time. The room should be well ventilated. The body is exposed and remains in such a room no more than 3-5 minutes. At the beginning of the course this is the most optimal time. Subsequently, the duration is increased. During the reception of cool and especially cold baths, you should run on the spot, walking, gymnastic exercises.

Carrying out procedures on the street

Once the body is prepared, you cango to the open air. Baths are taken in windless places, protected from direct rays. Begin procedures at a temperature of about 20-22 deg. The duration of 1 air bath is not more than 15 minutes. The duration of subsequent hardening is increased by 10-15 minutes. Reception of cold baths can be carried out only by trained people. The duration of the procedure is 1-2 minutes, followed by an increase to 8-10. Begin the air bath should not be earlier than 1.5-2 hours after, and finish - for 30 minutes. before meals. One of the important conditions for achieving the result of hardening in the air is the use of clothing that corresponds to the weather and allows free circulation of air currents.

Effect of rays

Solar infrared radiation is differentthermal pronounced effect on the body. It contributes to additional heat production. As a result, the activity of the sweat glands increases, evaporation from the skin increases. Vessel cover widens, skin hyperemia develops, blood circulation increases. Influence of infrared radiation intensifies the influence of ultraviolet radiation. UV radiation has predominantly chemical activity and has a significant biological effect. Due to its influence, the production of vitamin D. is increased. In turn, it prevents the development of rickets in children. In addition, ultraviolet rays improve the composition of blood.

Advice of specialists

As the rules for tempering the sun say, takeSunbathing is needed in the morning. At this time it's still not too hot. The air is clean and fresh. Also, experts recommend taking baths in the evening, before sunset. In the middle zone, the best time for sunburn is the period from 9 to 13 and from 16 to 18 hours, and in the south - from 8 to 11 and from 17 to 19. The first baths are taken at a temperature of not less than 18 deg. Their duration should not be more than five minutes, with the subsequent addition of 3-5 minutes, gradually the time is brought to an hour. Do not sleep while taking baths. Eyes should be protected with dark glasses, and the head - with panama.

Water procedures

To the most common forms of hardening inhome conditions include wiping, pouring and foot baths. These procedures are performed at home. Wiping is done with a towel, sponge, sheet or special mitten, water-dampened temperature within 34-36 degrees. The impact is carried out consistently: on the hands, back, then the chest and legs. Next, using a dry towel, the body is wiped off to a slight reddening. Every 3-5 days the water temperature should decrease by 1-2 degrees. until reaching 10-12 degrees in 2-3 months. Sometimes it is recommended to bring the temperature to 22-24 degrees. Wiping is also performed 2-3 months. With a favorable current, you can proceed to a further reduction to 10-12 ° C. To enhance the effect of hardening, it is recommended that the procedure be carried out with an open window or window. At the same time, the air temperature should not be too low.