When wiping the body with cold (from 12 to 19°C) or lukewarm (from 20 to 23°C) water, as a result of thermal and mechanical effects on the body, blood supply to internal organs and heat exchange are stimulated. Rubdowns help with persistent minor ailments and increase the body's defenses. Depending on what type of procedure you do (general rubbing, rubbing the upper body, rubbing the lower body or rubbing the hands), it has a different effect: tonic, invigorating or calming.

Contraindications. Rubbing should not be carried out if there is hypothermia or a tendency to chills. If during the procedure you feel cold instead of feeling warm, interrupt the procedure and try to warm up as quickly as possible. If during the procedure your skin suddenly turns pale or blue, stop the procedure and try to warm up.

Carrying out the procedure. It is best to do rubdowns in the morning or before bed. Before the procedure, the limbs must be warm, the air temperature in the room where the procedure is performed must be at least 19°C. Windows should be closed. Wet a sponge, bath mitt, or a piece of linen fabric folded several times with cold water or water at room temperature. Wipe the entire body or certain areas of it. The action of cold water first causes a constriction of blood vessels in the skin and underlying tissues, then the vessels dilate, creating a feeling of warmth and freshness. Regular rubdowns have a hardening effect and strengthen the body's defenses.

Rubbing the upper body with cold water

Rubbing the upper body with cold water is used for functional disorders of unknown origin, susceptibility to colds, circulatory disorders and rheumatic pain. The procedure improves tissue metabolism and skin respiration, regulates heat exchange in the body, and accelerates oxidative-metabolic processes. For rubbing, you can use zoda with apple cider vinegar added to it (in a ratio of 1:3) or table salt (1 tbsp per 1 liter of water).

Carrying out the procedure. Soak a towel or bath mitt in cold water, squeeze lightly and begin the promise on the outside of your right hand, then move to the inside. Wipe your left hand in the same order. Then rub your stomach with a wet towel, then wipe your back. During the procedure, apply light pressure to the wet towel. Periodically, the towel must be re-wetted in water. Rubbing should be done quickly enough so that you do not have time to become hypothermic. There is no need to dry yourself after the procedure. Pull a shirt or knitted T-shirt over your wet body and move actively (bedridden patients rest after the procedure, covered with a blanket; there is no need to dry them either). After the procedure, due to stimulation of blood circulation, you feel an influx of heat. The skin acquires a uniform pink color.

Rubbing the lower body with cold water

Rubbing the lower body with cold water is recommended to normalize sleep. The procedure is useful for rheumatoid arthritis, and also if you often have cold feet, problems falling asleep, diseases of the veins in the legs (including varicose veins), intestinal sluggishness and flatulence, as well as hyperfunction of the thyroid gland.

Attention! Stop rubbing if you do not feel warm during the process. The procedure cannot be used in a state of chills and chills, with infectious diseases of the urinary tract and with inflammatory diseases of the female reproductive system.

Carrying out the procedure. Soak a towel or bath mitt in cold water, wring it out lightly and begin rubbing with the right leg. Press the towel lightly against the skin. From time to time, re-wet the towel in water. First, you should wipe the outer and front sides of the right leg, then move to the inside to the level of the buttocks, then move down to the foot. In the same way, wipe the left leg to the level of the buttocks and beyond. Carry out the procedure quickly so as not to freeze. Then you should get dressed and lie quietly in bed for 30 - 60 minutes, well wrapped.

After rubbing, the lower body and legs are evenly warmed up. A gentle pink tint to the skin is an indicator of increased blood circulation.

Cold whole body rubdown

Cold rubbing of the whole body increases blood circulation, relieves stress from the heart, and has a beneficial effect on the nervous system. This is a simple and effective way of hardening, helping to strengthen the body's defenses. This procedure is indicated to relieve nervous excitement. normalization of blood circulation and heat exchange (if you often have cold hands and feet), to activate skin respiration. for sleep disorders, chronic rheumatic diseases. For bedridden patients, rubbing always refreshes and stimulates their blood circulation.

Attention! The procedure should not be used when you are cold or shivering.

Carrying out the procedure. You can use cold water, but if it is difficult for you to do this right away, then start with water at room temperature or lukewarm and gradually move to cold. Dip a bath mitt or towel in cold water, wet it well, wring it out lightly and begin wiping, during which the towel should be pressed tightly to the skin. Start the procedure with your right hand. first along its outer side to the armpits, then wipe along the inner side to the hand. Wipe your left hand in the same order. After this, wipe your neck, chest, stomach and then your back. Moving to your legs, work your way up the outside of your leg to your buttocks, then up the inside. Wipe your left leg in the same way. Finish the wipe by pouring water over the soles of both feet. There is no need to dry yourself after the procedure; immediately pull clothes over your wet skin and move actively to warm up, or lie down for half an hour or an hour in a warm bed.

Hardening the body will help protect against winter colds, as well as increase the body's resistance to viral infections. By the way, this method has been known to mankind since ancient times. History confirms that the first information about hardening the body is known to us from the Indian epic Rigveda (this is approximately 1500 BC), and over time, the famous physician Hippocrates promoted this useful activity. The fact is that it greatly increases our body’s resistance to the undesirable effects of cold and heat, as well as low atmospheric pressure and solar radiation.

So, there are the following basic methods of hardening:

• air hardening,
• water procedures, which include: wiping with a towel, dousing with water, contrast shower, swimming in natural reservoirs, as well as in pools and sea water,
• sun baths,
• winter wiping with snow,
• walking barefoot through the morning dew,
• winter swimming - that is, swimming in ponds in winter,
• visiting a bathhouse, sauna with swimming in cold water.

The most popular summer look is sun hardening. First of all, these are sunbathing, which is “taken” easily and conveniently, for example, in a passive state. That is, you can relax peacefully, lying on the sand. And there are also sunbathing in an active state, when you walk along the beach or play volleyball.

Water hardening- This is perhaps the most famous type of hardening, which includes washing and dousing with water (cold!), as well as wiping with a towel and a contrast shower.

According to the recommendations of experts, it is useful to start in the summer. In this way, you will protect the body as much as possible from a kind of stress, since our body should accept everything new (previously untried) gradually and in gentle conditions. And, of course, it’s better to start in the summer, because in the cold winter it’s morally difficult to force yourself to “make friends” with cold water. And what is also important is that improper (hasty) hardening in winter can provoke colds. Therefore, if you decide to get healthier, then start hardening your body in the summer, gradually increasing the level of difficulty, and thus prepare your body for winter procedures.

Examples of simple hardening:

Rubdown

It is advisable to carry out wiping at a temperature not lower than 18 ° C. First, you need to moisten a towel or piece of cloth (natural, of course) in cold water, then with fairly quick movements you should first wipe your hands, then the upper and lower parts of the body. After wet wiping, you need to quickly wipe your body with a dry towel.

Hardening the legs

This method is ideal for people whose body is prone to frequent colds (ARIs). So, you should in the evening, about an hour before bedtime, lower your legs to the middle of the shin for 3 minutes in cool water. It is advisable to start with a temperature of about 37-38 ° C, gradually (every 2 days) reducing it by 1 ° C. Thus, after 2-3 months you can safely dip your feet in ice water. An important point: if it happens that you catch a cold during the hardening process itself, then you should immediately stop these water procedures (at least for three days), and then start again from the temperature at which you stopped before the cold.

It is important to get used to the contrast shower procedure gradually. To do this, in the first two weeks you should take a shower at a comfortable temperature. Over time, make one contrast and about 5-10 seconds. stand under cold water. Then gradually, after two weeks, switch to two, and later to three contrasts.

We offer you example of a contrast shower:

1. Warm water – residence time: 20-40 seconds.
2. Hot water (comfortable temperature) - residence time 30 seconds-1.5 minutes.
3. Cold water - residence time: 20 seconds -1 minute.
4. Hot water - residence time: 20-40 seconds.
5. Cold water – residence time: 1 minute or more.

Hardening

The benefit of hardening the body is that this procedure uses natural factors such as air, water, and sun.

As a result of regular hardening, habituation reactions occur in the human body, which contribute to the expansion of the range, which helps to tolerate fluctuations in external temperature. As a result, a hardened person tolerates cooling well, and his body’s resistance to oxygen deficiency (hypoxia) greatly increases.

According to experts, the process of thermoregulation is a rapid response of blood vessels in the event of cooling or, conversely, overheating of the body by narrowing/expanding them, which in turn leads to a limitation (or increase) of heat transfer. Therefore, at different external temperatures, an ideal balance is maintained between heat transfer and heat production.

In addition to the above, hardening helps to normalize our nervous system, strengthening it. And the stability of our emotional sphere also positively increases, thanks to which we become more restrained and balanced. There is also increased endurance of our body, its performance and mood in general improves.

When hardening, the following conditions MUST be taken into account.

• The gradualness of the procedure, that is, from simple to complex

Agree, swimming in an ice hole or walking barefoot in the snow is a more than serious test for our unprepared body. We must listen to our feelings. Therefore, in the process of hardening with cold water, it is necessary to gradually reduce the temperature and increase the duration of the procedure. Please note: you need to harden yourself continuously every day. Organize your time so that hardening becomes a useful habit, just like washing your face in the morning and brushing your teeth. Don't let momentary weaknesses defeat you! If you take a break, then your acquired defensive reactions will weaken (or even be completely lost), then you will have to start all over again. Therefore, you should harden the body not occasionally, but regularly, because this process contributes to the development of conditioned reflexes. It is better to harden yourself every day for at least a few minutes, rather than once a week for an hour - in this case there will be no visible effect.

• Health status

When will you choose a method? hardening, then take into account your age, daily routine, health status, as well as climatic conditions. Signs that the chosen hardening regimen is not suitable for you are: decreased appetite, night insomnia, nervous irritability. For beginners, the ideal way to harden is a contrast shower, that is, two minutes of hot water, then 5-10 seconds of cold water. Repeat this cycle about 10 times and finish with cold water. If it happens that hardening will be a difficult procedure for you, then at first you can replace the dousing with rubbing with a cold towel.

• Climatic conditions

Before starting hardening, you need to take into account the climatic conditions of your region. For residents of different cities, the intensity of hardening is not the same, because it is the temperature conditions of the area that form a certain level of sensitivity of the body, as well as its resistance to cooling.

• Lifestyle

It is important to adhere to a rational daily routine and give up bad habits. The fact is that non-compliance with the regime, inadequate sleep, improper (irregular) nutrition, frequent overeating, “lazy” refusal of physical morning exercises will not allow achieving the desired hardening effect. Please note: drinking alcohol and smoking with hardening are INCOMPATIBLE! Bad habits provoke the opposite reaction. For example, alcohol promotes the expansion of peripheral blood vessels, and this significantly increases heat transfer. It is hardening that promotes the narrowing of peripheral vessels, as a response to cooling. The habit of smoking significantly harms blood circulation in the human body, which impairs cooling.

Take care of your health, start hardening today, don’t put off healthy habits for later! If you can overcome your laziness and properly organize the process of hardening your body, then you will confidently face the frosty winter! This way you will safely get rid of colds, and you can even take part in Epiphany bathing!

Hi all! The article “Cold water hardening for beginners” is about the most important thing for the health of each of us - the development of immunity.

1. Hardening the body is strengthening the immune system

Today we will talk about how to start hardening with cold water. As soon as autumn comes and we start sneezing and coughing, many immediately rush to the pharmacy for antiviral drugs and vitamins. After all, everyone knows that our body’s immune system is responsible for resistance to colds and it needs to be strengthened.

It's no secret that the human immune system can be trained just like muscles. You just need to choose a working method, which includes hardening with cold water. Many have heard about douches and rubdowns, and that “walruses” who swim in an ice hole in winter almost never get sick.

And a couple of years ago, there was a story on television about a Belarusian kindergarten, where preschoolers were doing exercises in the snow barefoot. It seems that such stories should have reassured those who are afraid of catching a cold from such procedures, but there are no more people wanting to harden themselves.

In this article I want to talk about my own experience that helped improve my health, as well as some basic techniques.

Hardening is the effect of alternating cold and heat on our body. The correct start to hardening is the same alternations, but with a slight difference in temperature.

2. The benefits and harms of hardening

I remember how a friend recommended that a relative of mine, to prevent colds, should run every day in the snow or dew around the house. I was so afraid of catching a cold, but the man’s authority was so strong that I tried it and practically forgot about the sore throat.

Another friend told how, on the advice of a doctor, she began to harden her throat by eating a serving of ice cream every day - and cured chronic tonsillitis. Such examples prompted the idea that it is worth collecting information about why hardening is useful and how it can harm a person. But first, I want to remind you what indications and contraindications exist for this.

Rule No. 1 The most important:

To determine whether you can be tempered with water, consult a doctor.

• — purulent chronic otitis, acute inflammation of the upper respiratory tract;
• - severe diseases of the cardiovascular system with symptoms of decompensation;
• - inflammation of the central and peripheral nervous system;
• - severe diseases of the endocrine system (diabetes mellitus, thyrotoxicosis);
• - active tuberculosis, pneumonia, bronchial asthma;
• - venereal diseases;
• - severe post-burn scars on the skin;
• - exacerbation of inflammation of the gastrointestinal tract (cholecystitis, peptic ulcer).

But even a completely healthy person cannot begin water procedures if he has coronary vascular spasm, there are disturbances in thermoregulation with vegetative manifestations, cramps in the lower leg muscles, or cold allergies.

There are no direct indications for hardening the body; it is carried out only at the request of the person. But if you want to start pouring water on your child, you need to monitor the following indicators:

• - mood (from cheerful to depressed);
• — well-being (from cheerful to general weakness);
• - fatigue (from normal to constant fatigue);
• - appetite (from good to completely absent);

- sleep (from calm to constant agitation and sleep disturbances). If the baby does not respond well to the procedures according to these indicators, their duration should be reduced or stopped completely. Hardening of children can begin almost from birth and the first baths, but this must be done systematically, very slowly increase the duration of exposure to cold, and it is better to turn the procedure into a game.

3. A little history

For a long time, people have been thinking about how to make their bodies stronger and more resistant to the harsh conditions of the surrounding world. Back in Ancient Rome and Greece there was a cult of a beautiful body - the whole lifestyle in these cultures was aimed at raising strong and healthy members of society.

In Sparta, newborns with deformities were thrown off cliffs, and boys were forced to always walk barefoot and with little clothing to make them more resilient.

In ancient India, hardening the Brahmins was part of their religious education, along with the ability to fully control their body, and water was considered a cure for almost all diseases.

Hardening was no less popular among the Jews, Chinese and Egyptians - in any culture you can find descriptions of water procedures to improve health.

And in Rus', for a long time, they practiced rubbing with snow or swimming in the river in summer or winter. But another equally well-known method has survived to this day - a bathhouse, where hot steam is combined with swimming in cool water. The bath helps cleanse the body, helping to remove toxins from it through sweat, and stimulates the functioning of internal organs.

At the end of the 20th century, health improvement according to Ivanov’s system became popular, which suggested swimming twice a day in the nearest river or walking barefoot in the snow. He also talked about how not only swimming in the cold is beneficial for men and women, but also giving up bad habits and fasting one day a week. His technique found many followers at that time, but over time they gradually forgot about him.

Although it is believed that dousing according to the Ivanov system is suitable for everyone from any age, no one can swim in cold water twice a day, including in an ice hole in winter, without preparation.

4. Hardening the body with cold water for beginners

4.1 Basic rules for beginners

Beginners need to understand , how to start the procedure correctly, because you can’t just decide that tomorrow you will start swimming in the ice hole every day - and the body will easily accept it. The best time of year for beginners, when you can try to get used to the cold, is summer, and start dousing It's better to simply wash your face with cold water in the morning. Before you start cold dousing, you need to remember a few simple rules:

— in order for the procedures to be beneficial, they can only be done by healthy people; after a flu or cold, it is better to wait 2-3 months;

• — they need to be repeated every day, because breaks can cause all the positive effects to disappear;
• — the body must be accustomed to the cold gradually;
• - a person must feel good; if weakness or malaise appears, everything must be stopped;
• - consult your doctor in advance about your health and find out whether the cold will harm it;
• — it is better to engage in some kind of sport to enhance the strengthening effect.

It’s better to start with a contrast shower or dousing individual parts of the body, such as legs. And some experts believe that the correct start to water hardening is rubbing with a wet towel followed by rubbing the skin dry. I will dwell in more detail on the main methods.

4.2 Pouring cool water

4.2.1 Basic rules when dousing

The most popular method is dousing with cool water.

But dousing with cold water is not suitable for beginners; it is better to start with wiping.

It can be both general and local. For the first, not only the temperature of the water, but also the air in the room is important: it should be no lower than 23-25°C. on the first day the water is heated to 36°C, and reduced slowly - by 1°C per week, bringing it to cool (18°C). Douches can be replaced with the same cool shower, which can be taken 2-3 minutes a day.

Before you start dousing, it’s worth remembering a number of important rules:

• - do not pour water on your head because of the risk of sharp vasoconstriction;
• — you don’t need to start with a sharp dousing with cold water, you need to get used to the coolness gradually;
• - children and old people should not lift weights with water above them, so they must resort to the help of strangers;
• - you need to avoid any drafts in the room for dousing;
• — at any water temperature a person should not experience discomfort.

If there are contraindications for general douches, you can do local hardening of the legs.

It has a reflex effect on the whole body. Contrasting douches with changing warm water (36°C) to cool (20-25°C) are especially useful. This effect should be completed by rubbing your feet with a dry towel or a good massage.

4.2.2 Dousing children

This method is good for hardening children, once a month increasing the temperature gap by one degree until it reaches 15-20°C. The main thing is to do the procedure regularly and do not forget - if the pause in hardening is very long, you will have to start over.

In children, it is better to turn such hardening into an interesting game in order to evoke a positive attitude and an overall good reaction. For the first time, this can be done in the bathroom with warm water from a ladle for half a minute.

Its temperature for the first time should not be lower than 36-37°C, and it should be reduced very slowly - by 1 degree in 1-2 weeks, gradually bringing it to 28°C.

You can’t start with liquid even at room temperature; it’s easier to do a contrast shower, in which the difference between warm and cool water will be no more than 4 degrees. For example, if your shower comfort zone is 36-38 degrees, make the contrast zone 34-32°C.

Contrast shower

4.3 Wiping with a damp towel

4.3.1 What to wipe with

Another method is wiping with a damp towel. First you need to wet a large terry towel in water at a temperature of 35-36°C, and then wipe your entire body with it. After this, rub the skin with a dry towel until the capillaries dilate and lightly redden. The temperature is reduced by one degree per day and brought to 10°C.

For wiping, in addition to a towel, a damp sponge or a soft flannelette glove, which is soaked in fairly warm water (on the first day - 32 ° C), is suitable. It’s better to start by wiping your hands, then move to your back and stomach and finish with your legs. The body is rubbed for 2 minutes, and then wiped dry until the skin becomes slightly red and feels warm. Subsequently, the temperature is reduced every day by 1°C, bringing it to 18°C.

4.3.2 Wiping with snow

If you decide to wipe yourself with snow, then you need to bring it into the room in a bucket or basin, and then wipe your body with it for 15 seconds. In this case, wipe the face with the first handful, the chest and stomach with the second, the shoulders with the third, and the arms with the fourth. Gradually the time can be increased to 30 seconds. And in a couple of weeks it will be possible to rub yourself even on the street, if the body’s reaction to the procedure is good.

4.3.3 Wiping down children

It is recommended to rub small children first with a dry towel so that the baby does not have any fear of the procedure in the future. It’s better to start with your legs and arms, and then rub your torso. After a couple of days, you can take a damp towel, the water temperature for which for the first time should be 36°C.

Then it is gradually reduced (by 1°C in 5 days), bringing it to 28°C. The duration of the procedure cannot exceed 2 minutes; it is recommended for babies starting from 2-4 months. If a child develops rashes, chills, diarrhea, or exacerbation of colds, it is better to stop rubbing.

4.3.4 Local rubdowns

4.3.4.1 Foot rubs

Local rubbing is usually a hardening of the legs; it is recommended for frequent throat diseases for a reflex effect. To do this, rub your legs up to the knees with a cool, damp towel for 3 minutes, and then wipe dry.

They start with a temperature of 37°C, then reduce it by a degree per week, bringing it to 28°C. This technique is used to prepare for foot baths, in which the first temperature is also 37°C, it is done for 6-8 minutes, and then, reducing it by a degree per week, it is brought to 14°C.

Rubdown

4.3.4.2 Wiping the feet

You can also start by hardening your feet, which is useful for those who often have a sore throat. I would like to explain what this method does: cooling the legs causes a reflex narrowing of the vessels of the tonsils of the pharynx, causing a violation of local immunity, and can contribute to its inflammation.

And warming the feet gives blood flow not only to them, but also to the throat, improving the functioning of the lymphatic system in it. By making our feet more resistant to stress such as cold with contrasting douches, we will automatically protect ourselves from colds.

You can start pouring your feet with warm water (25-28°C), reducing the temperature by 1°C per month, bringing it to 13-15°C. After each douche, rub the skin on your feet with a towel until red and warm.

Hardening the feet - pleasant and useful

4.4 What does a cool bath do?

This is a longer and much more powerful technique, which means it can only be started by those who have no contraindications. If you don’t dare start with a general bath, you can do a local one, for example for your feet , which is useful and no less effective.

To do this, take a bucket or basin so that you can immerse not only your feet in water, but also your shins to your knees. They start with water at 28-30°C, lowering it by a degree per week; for children under 3 years old it should not be lowered below 20°C, for children under 5 years old - 18°C. The procedure for children is carried out for 15-30 seconds, adults can stay in cool water for 2-4 minutes.

General baths at 38°C are recommended even for newborns; if warm water is added, it can be taken for up to 12 minutes. With this procedure, they not only reduce the temperature by a degree every 5 days, bringing it to 30°C, but also reduce the duration of stay in it to 6 minutes.

Bathing can be compared to swimming in a river or lake in the warm season. Children under 3 years old should not do this, but after reaching this age they are often taken to the beach.

It is worth remembering that letting a child into the water is allowed only when the air temperature is above 25°C and the water temperature is above 23°C. But even then, children should not be allowed to sit in the water for more than 15-20 minutes, as then they risk catching a cold.

4.5 Gargling

A not entirely traditional local douche is a gargling that helps make the body more resistant to many infections. First, rinse with warm water - 40°C, gradually reducing it by 1 degree every 3 days. For children it is brought to 15°C, and for adults it can be lowered to 10°C.

Such rinsing helps to significantly reduce the number of exacerbations of chronic tonsillitis and pharyngitis. To enhance its effect, medicinal herbs with an anti-inflammatory effect (chamomile, nettle, calendula or St. John's wort), as well as sea salt or a few drops of iodine, are added to the water.

Over time, rinsing can be replaced by dissolving ice cubes in the mouth of such a size that one cube is enough for about half a minute. For taste and greater benefits, use frozen juice instead of ice. I have already written about the recommendations of some doctors regarding ice cream, but not every mother risks paying for it regularly.

But you can try it with one teaspoon per day, gradually increasing its amount by half a teaspoon per day until you get one serving. Even adults are ready to eat ice cream and frozen fruit juice all year round, however, compotes and yoghurts from the refrigerator are also an option. However, you need to get used to such cold gradually and not consume cold foods and drinks after severe overheating.

The body is strengthened not by constant cold, but by contrasts, and therefore the throat must be accustomed to changing temperature conditions, so as not to get a sore throat by drinking ice water in the heat. Contrasting rinses, in which warm and cold water are used simultaneously, are well suited for this. First, the throat is gargled warm, then cold, and always finished with warm, and the contrast difference is also gradually increased.

Contraindications to gargling are primarily under 3 years of age, when the child does not know how to properly exhale air through water and may choke.

If he doesn’t want to gargle, it’s better not to force him, because hardening should not cause him discomfort. You cannot start procedures when a person is sick with colds or has

5. Extreme techniques

5.1 Hardening according to Grebenkin

In addition to Ivanov, many authors have proposed their own methods of hardening, which cannot be recommended to everyone. For example, Grebenkin advised everyone over 3 years old to be immersed in cold water for 10-15 seconds, and then left naked in the open air for another 5 minutes without rubbing or warming, so that the body can cope with the cold on its own. After all, adrenaline is released and after a couple of minutes a person feels a surge of heat and vigor.

And recently, in the speeches of the famous doctor Komarovsky, words were said that hardening will not bring an effect if the entire lifestyle, from nutrition to walks in the fresh air, does not comply with generally accepted recommendations.

5.2 Hardening after sauna and steam bath

Not entirely traditional, but quite effective, is the use of a sauna or Russian bath for strengthening purposes. The sauna uses the contrasting effects of hot steam (70-90°C) and cold water in the pool (3-20°C), or even rubbing with snow in winter.

A child can start going to the sauna with his parents at the age of 3. For the first time, you can enter a sauna with a temperature no higher than 80°C for only 5 minutes, and then you should cool down; in the future, there can be up to 3 such visits, and you can visit the sauna once a week.

In the bathhouse, too, everything is based on contrasts: first the body warms up, then cools down for approximately equal periods of time, and then rest follows, which should last as long as the first two stages.

For the first time, you should not bask in the bathhouse for more than 3-5 minutes, and it is advisable to do the cooling in the form of a cold douche, and only over time move on to a cold shower or swimming in an ice hole. After regular visits, the number of visits to the steam room is increased to 5, and the time spent in it is increased to 5-10 minutes.

To get hot steam, in a Russian bath, water is poured onto hot stones, but for a healing effect, decoctions of medicinal herbs (linden, chamomile, oak, mint, birch, sage or eucalyptus) are often used instead.

Small children under 3-5 years old are rarely taken to public baths because of the risk of contracting infectious or fungal diseases, but if it is a private steam room, then they can be taken there after the first year of life.

5.3 Snow hardening

Perhaps the most unconventional method is snow hardening. This includes not only wiping with snow, but also walking on it barefoot.

The main thing is that it is clean and covers the ground, not asphalt. If there is an ice crust on the snow, or the temperature outside is below 10 degrees below zero, you should not start walking.

But from my own experience I know that you can try without any preparation. True, for the first time I recommend running in the snow for no more than a minute, and quite quickly, and after that you need to return to a warm room, put on woolen socks and actively walk around the room in them until a feeling of heat appears in your feet.

5.4 Winter swimming

This type of winter bathing has always stood out and remained a method for the elite. A lot has been written about it - both about the benefits and the harm, the debate still does not subside. But those who have weighed everything and decided to try winter swimming should learn something about it.

When swimming in cold water, the body loses a lot of energy, but releases adrenaline, which increases blood circulation and also improves thermoregulation and immunity. However, you should not think that “walruses” never get sick - they just catch colds less often.

It is not at all necessary to dive headlong, although experienced “walruses” can do this with ease. This technique improves the general condition of the body, but does not strengthen the muscles, unlike regular swimming, so for those who want to build muscles, it is advisable to engage in some other sport.

There is a myth that “walruses” necessarily drink alcoholic drinks to stay warm, but they can cause hypothermia of the respiratory tract and a cold.

Before plunging into ice-cold water, it is recommended to do intense exercises to warm up, but other preparation, especially a cold shower, is not necessary. In severe frosts, it is necessary that there is a warm room near the swimming area where you can warm up.

You can swim in cold water from late autumn to early spring, because even in winter the ice hole is not below +4°C, but you should not plunge into the sea - it is -2°C below zero. There are many contraindications to winter swimming, which should not be neglected at all - this can only worsen your well-being.

Contraindications to winter swimming: severe diseases of the cardiovascular, respiratory, endocrine and genitourinary systems with symptoms of decompensation.

You can get into cold water only after a cold douche, which will accustom the body to it. You are allowed to dive into an ice hole no more than 3 times a week, and if symptoms of any disease appear, you should immediately consult a doctor.

I hope my advice will be useful to those who often get colds and want to improve their health, and in the following blog articles I will talk about other hardening methods.

And now “Educational film about Winter swimming and Hardening”:

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We are increasingly talking about the treatment of diseases, when prevention plays an important role. Increasing the body's resistance to negative environmental factors is the goal of preventive measures. It is necessary to strengthen the body. One of the methods of prevention is hardening. What is the principle of hardening, what rules need to be followed, we will consider further.

A little about the history of hardening

Hardening has been known for a very long time. There are mentions of it in the treatises of great scientists of antiquity, such as Hippocrates, Democritus, Asclepiades. Much attention was paid to physical health and endurance in Sparta. From a very early age, boys walked barefoot, and in the warm season almost naked.

In Ancient Rome, hardening and strengthening the body were also viewed positively. Only the main place for the procedures was the baths. There were pools with hot and cold water, as well as rooms for massage and gymnastic exercises, and mud baths were practiced. They sunbathed on the roofs.

Ancient Chinese medicine had a positive view of disease prevention and health promoting procedures. It was said that “the wise man heals the disease that is not yet in the body.” Much attention was paid to water procedures, gymnastics, massage, and diet.

In Rus', hardening was widespread. A bath followed by rubbing with snow was the norm. Swimming in reservoirs at any time of the year is still popular today.

Hardening methods

Depending on the effect on the body, there are several hardening methods:

1. Air hardening:

• Taking air baths. Air has an effect on the naked body.
• Sunbathing. They are practiced for the purpose of healing and prevention.
• Walk barefoot regardless of the time of year.

2. Hardening with water:

• Contrast shower. Dousing alternately with cold and moderately hot water.
• A visit to the bathhouse followed by diving into cool water.
• Pouring water.
• Swimming in an ice hole.

Which type of hardening to choose depends on the area of ​​residence, health status and many other factors.

Principles of hardening

Regardless of which method is chosen, some hardening principles must be followed. If they are not followed, the procedures will be random.

Let us list the basic principles of hardening the body:

• Systematic nature of hardening procedures. They must be carried out regularly, regardless of weather conditions and time of year. You can consolidate the implementation of procedures in your daily routine.
• Gradual increase in loads. A sudden increase in workload can be detrimental to your health. A gradual transition should be carried out taking into account the body's responses. This is especially important when hardening children, the elderly and patients with chronic diseases.
• Maintaining consistency in performing procedures. Hardening begins with rubbing and foot baths. According to medical rules, weak irritants have a better effect on the functions of the body, and excessive ones are destructive.
• Complex effect on the body. It is necessary to use procedures with the influence of natural forces that influence humans every day - water and air. Pouring can be done outside. The body must experience either a strong or a weak impact, without getting used to a constant temperature, otherwise hardening in this case will be inappropriate.
• Taking into account the individual characteristics of the body and health status. Have you decided to start hardening? Wonderful! But it is recommended to visit a doctor first. He will tell you which method to choose. Hardening under medical supervision will help to avoid undesirable consequences and makes it possible to correctly plan further measures to improve health.

Water hardening

This type of hardening has a more powerful effect on the body than air hardening.

Water affects the body in the following ways:

• At the first stage, spasm of blood vessels and subcutaneous fat occurs.
• In the second stage, the skin becomes red, adaptation occurs, mast cells and leukocytes are activated, and substances with interferon-like properties are released. Feeling better. I feel a surge of strength.
• At the third stage, if the body becomes hypothermic, vasospasm occurs again. Since the body is hypothermic, the body can no longer adapt, and chills occur.

If you follow the principles of hardening, the second stage will occur faster. The most important thing is not to bring it to the third stage.

Who is contraindicated for water hardening?

There are many stories of healing thanks to hardening procedures, but it is worth noting that in some cases such procedures need to be postponed.

1. Cold water causes vascular spasms, so if you have diseases of the cardiovascular system (tachycardia, coronary heart disease, heart failure), such methods are contraindicated.
2. Sudden changes in temperature affect the central nervous system. It is necessary to practice hardening with caution in diseases of the central nervous system: epilepsy, psychosis, hysteria.
3. If you have any skin diseases, water hardening should be abandoned until complete recovery. Especially in the presence of purulent, non-healing or open wounds.
4. For respiratory diseases: tuberculosis, bronchial asthma.
5. Dousing is not recommended for high eye pressure.
6. In case of colds (ARVI, acute respiratory infections, influenza), you should refrain from procedures, even if the exercises were regular before the illness.
7. Don't pour yourself over your head. This may have a negative impact on your health.

Water hardening methods

Water hardening can be traditional or non-traditional.

Traditional methods include:

• Rubbing. Can be used at any age, even from diapers. To do this, you will need a towel that absorbs water well. We will tell you how to carry out the procedure below.
• Pouring. Can be local or general.
• Swimming in natural reservoirs. It can also be recommended from an early age, starting with a temperature of 24-26 degrees. After the procedure, you must move.

How to begin the water hardening procedure, we will consider further.

Let's start water hardening

The most optimal time for hardening water procedures is the morning. It is recommended to do exercises.

Hardening with water should begin with wiping. To do this, you need to moisten a sponge or towel with water at a certain temperature and wipe off. You need to start from the upper parts of the body - from the neck, then shoulders, arms, chest, back. The next step is to towel dry and rub the skin until it is red. It is necessary to move from the periphery to the heart.

Then you can move on to the lower body. Also wipe with a damp sponge or towel and then rub dry with a dry towel. The whole process should last no more than 5 minutes.

Then you can go directly to dousing.

Begin to use water a degree slightly lower than body temperature. The permissible range is +34 ... +36 o C. Every 3 days the temperature is lowered by one degree. After dousing, it is also recommended to rub the body until red with a dry towel. The procedure should last no more than 1 minute.

Non-traditional hardening

Non-traditional hardening methods include procedures such as:

• Wiping with snow.
• Walking barefoot in the snow.
• Exposure to low temperature air.
• Sauna.
• Russian bathhouse.

The point of hardening is that such procedures train the thermoregulatory apparatus of the immune system. At the same time, the body’s sensitivity to the harmful effects of the sun, cold, water and other factors decreases.

The use of non-traditional hardening methods in children at an early age often leads to the opposite reaction. Doctors believe that it is inappropriate to carry out such procedures in childhood. Since the body is not yet formed and cannot adequately respond to sudden changes in temperature.

Hardening of children

For children, it is advisable to use the following hardening methods:

• Water hardening.
• Air.
• Sunny.

As we indicated earlier, non-traditional hardening methods are not recommended for the child’s body, especially for preschoolers due to the immaturity of the neural and endocrine systems. What to do? Choose something else.

The best option for children and parents is hardening in the summer. The main rules at this time:

• Avoid hypothermia or excessive overheating.
• Along with water procedures, you can do massage and gymnastic exercises.

When hardening preschool children, it is necessary to adhere to several standards:

• Before the procedure begins, the child's body must be warm.
• Control of body redness is necessary. If such a reaction does not occur, the body should be rubbed with a dry towel.
• The lower the water temperature, the shorter the contact with it should be.

In winter, hardening your baby should be approached with caution. If the child is sick, the procedures should be stopped for the duration of the illness.

General rules for hardening children

• You can harden a child from a very early age.
• The baby must be absolutely healthy.
• Adhere to the basic principle of hardening - systematically performing procedures.
• Set an example for your child. Participate, for example, in water procedures.
• Gradually increase the duration and load. This is another important principle of hardening.
• Do not start procedures if the child is not in the mood. You need to set a good mood.
• Avoid overheating or hypothermia of the baby.
• Add exercises and massage to the procedures.
• Before the procedure, the child's hands and feet should be warm.
• If you don’t like the procedure and cause unexpected negative reactions in the child, you will have to stop hardening for a while and show the baby to the doctor.

Air hardening rules

This type of hardening has been practiced since infancy. Some rules are very natural for each of us. They are the basis for hardening at home.

• The process begins with walks in the fresh air (at first, 10 minutes a day is enough). You need to walk every day, increasing the time.
• Ventilate the room daily.
• Be sure to ventilate the room before and after going to bed.
• Dress your child according to the weather.
• In good weather, the child can sleep in the fresh air. Older children should stay outside as long as possible in good weather.

Water hardening of a child

Hardening of preschool children begins with contrast dousing of the legs. You can also use the following procedures:

• Local contrast baths for hands and feet.
• Wiping with a damp cloth or washcloth. The best option for starting hardening.
• Contrast dousing of legs. The main rule: do not pour cold water on your feet without first warming them.
• Contrast shower with a slight difference in water temperature.
• Swimming in the pool.
• Swimming in the sea/river.

It is worth remembering that for children who have had pneumonia, pleurisy, or have heart or kidney diseases, bathing and hardening are not recommended. A doctor's consultation is required.

General hardening rules

Let's highlight a few general hardening rules:

• If you decide to start hardening, you should first visit a therapist and together choose an alternative method.
• You need to start the procedure when you are healthy.
• There should not be any illness in the acute or chronic stage at the time of training.
• Follow one of the principles of hardening - regularity. There should be no long pauses.
• Gradually increase intensity and load.
• It is necessary to monitor your well-being. Regularly measure temperature, pressure, pulse.
• Hardening will be more effective if combined with physical exercise.
• It is recommended to adhere to a healthy diet, this will also increase the effectiveness of the procedures.
• If you get sick or feel unwell, hardening procedures must be temporarily stopped.
• If during the hardening process you do not feel a surge of strength and energy, but, on the contrary, you experience a loss of strength and depression, you must not delay your visit to the doctor and stop the procedures.

Hardening and health can be put on the same page. By stimulating the body's defenses, you can forget about colds in the off-season.

Thank you

The site provides reference information for informational purposes only. Diagnosis and treatment of diseases must be carried out under the supervision of a specialist. All drugs have contraindications. Consultation with a specialist is required!

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 thus “saves” heat.

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, as a result of which blood flow to the mucous membrane increases and its antiviral and antibacterial protection increases.

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 perform 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) is 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 it is recommended that absolutely all unprepared people 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. To wipe your back, you can use a towel soaked in water.
• 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 arms, 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.

Contrast 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 very quickly loses heat. 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 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 draw 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 ( fully or partially, 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 to strengthen the body and increase its resistance to 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).

Rubbing with snow

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.