It is possible in adulthood. To learn how to start hardening correctly, read this material carefully, which describes step by step the entire preparatory stage of this important method of maintaining health.
Where and how to start hardening the body for an adult
Hardening affects the activity of the endocrine glands, the work of the nervous system and, as a result, affects the state of the body.
Where to start hardening for the overall health of the body? First, it is necessary to take into account the characteristics of the organism of each individual person. In addition, hardening should be accompanied by positive emotions.
It is very useful to carry out complex hardening - with water, sun, air.
The first thing to start with hardening the body for an adult is with the assimilation of the simplest rules: hardening procedures need to be carried out 1.5 hours after a meal or 1.5 hours before a meal. They must be combined with moderate physical activity.
The most effective treatments are water treatments. These are rubdowns, douches, baths, showers. They have a greater stressful effect on the body, unlike, for example, air baths.
So, where to start hardening for an adult who is determined to increase his immunity? Before you start water hardening, there are some important points to remember.
There are three phases in the body's response to cold water:
- First phase - spasm of blood vessels of the skin.
- Second phase - as soon as the skin has adapted to cold water, vasodilation occurs, i.e. expansion of blood vessels, which is manifested by reddening of the skin, lowering blood pressure, activation of mast cells and leukocytes of the skin, as well as subcutaneous tissue. The second phase causes an improvement in well-being and an increase in overall activity.
- Third phase - unfavorable. During it, the adaptive capabilities of the body are depleted, a spasm of the blood vessels sets in, and the skin becomes bluish-pale, in addition, chills appear.
If you carry out the cold water hardening procedures systematically, then the first phase will be reduced and the second will come faster.
The main thing in the process of starting hardening for an adult and a child is to prevent the onset of the third phase.
At what water temperature does the child start hardening?
It is recommended to start hardening procedures at an early age, almost from birth. Of course, the method of water hardening also depends on the age of the child. They start with ordinary water procedures - washing, washing, bathing, introducing an element of hardening into them.
At what temperature does the hardening of a newborn begin? Water hardening begins at a temperature of 36-37 ° C - this applies to children aged from birth to 2-3 months. They start with shared baths. The baby is bathed daily for 5 minutes, and then doused with water 2 ° C lower.
Washing and washing, lasting 1-2 minutes, is first carried out every other day at a water temperature of 28 ° C, gradually reducing it by 1-2 ° C and bringing it to 20-22 ° C.
What is the right way to start hardening a child, accustoming him to other procedures? The following hardening procedures include local damp wiping with a mitten soaked in water at a temperature of 33-35 ° C. Rubdown lasts 1-2 minutes. The water temperature is gradually reduced to 28 ° C.
It should be remembered that each part of the child's body must then be wiped dry until a slight redness appears on the skin.
How to start hardening a child at the age of 2-3 to 9-10 months? Such babies are wiped off in the same way as before. But later, you can add a general rubdown. With a general wet rubdown, first wipe your hands, then your legs, then your chest and back. The water temperature remains the same as with local rubdown, that is, the one to which the child is already accustomed. It is permissible to add salt to the water (2 teaspoons per 1 glass of water).
How to properly start hardening a child by pouring water?
The specified file on Include Me shortcode does not exist.Child from 9-10 months to 1 year you can start pouring water over it. How to properly start pouring hardening at this age? Such a child can already take water procedures while sitting or standing. If the child is poured from the shower, then the watering can is placed close to his body (approximately at a distance of 25-30 cm). The water pressure should not be too strong. First, the back is poured, then the chest, abdomen, and finally the arms and legs. Just as before, after finishing the dousing, the baby's body is thoroughly wiped until a slight redness appears on the skin. At the initial stages of hardening, the water temperature should be 35-37 ° C, later it can be lowered by 1 ° C, gradually bringing it to 28 ° C.
Between the ages of 1 and 3 continue pouring and rubbing, but, of course, provided that the child feels good and does not resist tempering. You can apply general rubdowns with a damp glove soaked in water at a temperature not exceeding 24 ° С, and general dousing with water at temperatures up to 24-28 ° С. It is recommended to use a shower, as it has a stronger effect than dousing (for example, from a bucket), since, in addition to temperature, there is also a mechanical effect of water jets on the skin and muscles. Pouring from the shower is carried out for up to 1.5 minutes, the temperature of the water is gradually reduced.
If parents have decided to temper their child or temper themselves, then you should know that tempering is not a one-time procedure, it is a way of life for many years. And this way of life should be supported by the parents themselves. It is they who must educate the child in independence in everything, especially in matters relating to his health. There is no need to sharply accustom a sick child to cold temperatures. If they constantly wrapped him up, and then suddenly decided to temper him and doused him with cold water or left him naked in cold weather, then nothing but a cold will come of such tempering.
The specified file on Include Me shortcode does not exist.The more the child is outdoors, the stronger his health will become.
What is the correct way to start complex cold water hardening?
Hardening for beginners must be complex. It is not enough to wash your child with cool water every day or pour over him after bathing. Where to start hardening the body in addition to very important and necessary water procedures? You can allow your baby to walk around the house barefoot, of course, if the floor temperature allows it. He can and should be allowed to drink cool milk. Of course, in the absence of signs.
If the child takes off the blanket at night and the temperature in the room is normal, do not wrap him up by tucking the edges of the blanket. Necessarily before going to bed and in the morning during. Indeed, in order for the body to cope well with its functions, it is necessary to train its defenses.
The simplest hardening water treatments at home are gargling with cool water and rubbing your neck. You can complement them by walking barefoot on a damp floor or damp rug. In the summer, walking barefoot on the grass, fallen needles, and the ground after rain is also good.
Where else can you start hardening for beginners to increase immunity?
Another effective hardening procedure is pouring water over the feet:
- At first, the water should be at room temperature, then the temperature can be reduced by several degrees, but not lower than 10 ° C. After the procedure, you should not wipe your feet thoroughly, just blot them with a towel.
- Next, foot douches are replaced with cool foot baths. The initial water temperature is 30 ° C. Then it is lowered by 1-2 ° C every day, gradually bringing it to 15 ° C. The duration of such a bath is at first 1 minute, then up to 5 minutes. Keeping your feet in cool water, you need to perform dancing movements with them. You should not keep your legs in one position all the time.
- As the body's adaptation to external factors increases, dousing is included as additional hardening procedures. It is performed as follows: first, the back is poured, then the chest, abdomen, left and right arm, after which the legs are in the same order.
Swimming in open water also has an excellent hardening effect. But, of course, you cannot start hardening with them.
If the body is strong enough, then you can spend more time in a river or lake.
"Winter swimming" as a type of hardening
With regard to "winter swimming", that is, swimming in ice water, this type of hardening must be used with extreme caution, because it is the strongest cold. "Winter swimming" as a type of hardening is suitable only for trained people.
How to start this type of cold water hardening for adults? When there is a strong and sharp cold effect on the body, thermoreceptors react to this irritation, activating first the physical and then the chemical form of thermoregulation. Therefore, only those people who have previously gone through a long school of hardening in simpler ways and their bodies have become quite resistant to cold effects can "wipe themselves" or wipe themselves with snow.
Of course, hardening by "winter swimming" is an excellent factor influencing the human body and health. It increases his efficiency, minimizes the occurrence of colds.
Tempering a child and an adult with a contrast shower
Tempering a child and an adult with a contrast shower is also a wonderful tempering procedure. The principle of a contrast shower is simple: first doused with warm water at a comfortable temperature. Thereafter, the temperature is increased as much as possible. In this case, care must be taken to avoid burns.
After about 1 minute, when quenching with a contrast shower, hot water is closed and only cold water is allowed in. After 20-30 seconds, the hottest water is again fed into the shower and, having poured it all over the body, the cold water is turned on again. In the next step, you can stand under cold jets a little longer than the first time.
And again you need to take a not too long hot shower and a final cold one.
Summing up all of the above, we can add that hardening is a powerful factor in the healing of the human body, which does not require much time or financial investment.
In addition to healing, hardening also has an educational effect: it strengthens willpower, develops persistence in achieving goals, and teaches self-organization.
Do you know how many users daily enter the phrase "how to start hardening an adult at home" into the search engine line? Hundreds! And only a few come to it, the rest give up the idea at best at the stage of the first clumsy attempts to douse, if not earlier. And all because they start hardening in the wrong way, having no idea of its principles, no plan of action, no clear understanding of why all this is needed. Let's figure it out together?
A hardened body perceives temperature changes in a completely different way.
The benefits of hardening
How to start hardening the body for an adult? Perhaps, with the awareness of the benefits that he will receive as a result of his actions. The phrase "it is necessary for health" sounds too generalized to become a serious incentive for a change in lifestyle. But when we firmly know what bonuses we can count on, it is much easier to move forward.
What will you gain by making friends with cool water and fresh air?
Strong immunity. A hardened body resists bacteria and viruses more effectively than a pampered one, which means that seasonal colds will bypass you, and you will have to deal with other ailments much less often.
Healthy circulation and normal blood pressure. Dousing with cold water serves as an excellent workout for the vessels, forcing them to adapt more quickly to changing environmental conditions. As a result, the pressure ceases to depend on weather jumps, headaches are a thing of the past, and the cardiovascular system is getting stronger and healthier literally before our eyes.
Clean lungs... When a person dives into an ice hole or pours out a basin of cold water on himself, his breathing stops involuntarily, and then resumes with a doubled frequency. Natural ventilation of the lungs occurs, which is only beneficial for them.
It is better to start hardening from childhood, but adults are never too late to take care of their health.
Stress-resistant nervous system. Hardening improves the conduction of nerve impulses and allows you to keep the central nervous system in good shape. As a result, memory, concentration and learning ability are improved.
Slim figure. Wellness treatments with water help restore metabolism by restoring weight. Of course, if its causes lie in impaired metabolism.
In addition to all of the above, hardening slows down the aging process, gives a charge of vivacity and good mood, and has a beneficial effect on health in general.
Types and stages
Have we convinced you that hardening is incredibly useful? Then grab a bucket of water colder and run to the bathroom, for youth and health.
Of course this is a joke. A desperate supporter of healthy lifestyles, who decided to follow such advice, will end up in a hospital bed in no time. You will have to move forward slowly and gradually. And it is also advisable, before you start hardening, to visit a doctor and jointly develop a program of "total recovery". But if you do not complain about your well-being and do not suffer from chronic diseases, you can get down to business on your own. The main thing is not to rush, because in addition to the coveted dive into the ice hole and gallop through the snowdrifts in swimming trunks, there are many other sparing methods.
No need for extreme!
Preparatory stage for beginners
So, hardening for beginners: at what pace to move and where to start?
From sleep with the window open. And not only in the warm season, but also in winter. With this simple action, you will take the first step towards strengthening the body, provide the lungs with oxygen and get rid of insomnia, which often overtakes us in rooms with stale air.
From air baths. Making a draft and wandering around the apartment naked is a method for extreme lovers. You start with a gradual "nudity": dress lightly to open the air to the skin eternally hidden under clothes, and stand for 10-15 minutes in a cool, shaded place. An important condition: you should not freeze, so start with a temperature of at least +20 degrees. Gradually, when it starts to get colder outside, and the thermometer creeps down, it will be possible to reach +10, but not lower.
Walking barefoot. Not in the snow! At first, the floor of your own apartment or the ground thoroughly warmed up by the summer sun is enough.
True "winter swimming" is still ahead of you
Main part
We will assume that you have already made friends with air and earth: you doze sweetly under an open window, take long air baths and, whenever possible, throw off your shoes to walk barefoot. It's time to conquer the next element.
How can an adult begin cold water hardening?
Wash your face. It's as simple as that: in the morning we went to the bathroom, turned on the tap with a blue mark on the valve, rinsed our face and hands and thoroughly blotted them with a thick towel. It would seem a trifle, but in fact a step in the right direction.
Soak your feet. A stable basin, water at room temperature and 2-3 minutes of free time - that's all that is required for this super procedure, which will temper the body and relieve daytime fatigue from the legs. Over time, the temperature of the water in the basin can be lowered to slightly cool, and then cold (but not lower than +5 degrees), and the procedure time can be increased to 10 minutes.
Foot baths - a universal remedy for many ailments
Wipe off with a wet towel... It is definitely impossible to start hardening - for both an adult and a child - from an ice shower. And with vigorous rubbing of the body with a towel or a washcloth dipped in cool water, you can and should. Two conditions! First: do not delay the procedure, you should do it in 2-3 minutes. And second: do not forget to start with a moderate temperature of + 35-36 degrees, gradually reducing it to +10.
Take a contrast shower. Just 3-4 times switching the water from warm to cool and vice versa, you will force the vessels to work harder, the blood to run faster through the veins, and the body to get rid of decay products more actively. The standard layout looks like this: 20 seconds of very warm, almost hot water - 5 seconds of cold water - 20 seconds of warm ... and so on. Once every 2-3 weeks, increase the residence time under the cold stream by 5 seconds until both time periods are equal.
Shower yourself. If you have already mastered the previous 4 points, proceed to douches. This procedure differs from a contrast shower in the absence of temperature alternation: you overturn a bucket of cold water on yourself and immediately wipe yourself off with a towel. As always, you need to move towards the goal in small steps: +35 degrees, 30, 25 ... and so on until the victorious 10.
Dousing on the street is permissible only in the warm summer season. If you are not a “walrus” with many years of experience, move the scene indoors with the first cold weather.
A street dacha shower is also a kind of hardening agent.
We can say that you already have step-by-step instructions on how and where to start hardening the body. The last stage remains, the aerobatics of hardening, available only to luminaries: swimming in an ice hole and rubbing with snow.
You need to proceed to it extremely carefully, after all the points of the main stage no longer cause you any difficulties:
- start by swimming in the river in summer and do not stop this useful practice even when autumn properly comes into its own;
- go to a bath, a basin of ice water or a snowdrift after a steam room - a powerful means of hardening;
- when the autumn swims and snow rubbing turn into routine things for you, you can start thinking about real "winter swimming".
Make your debut for Epiphany, when people are crowded at every ice hole, or better, go to the river in a large (and sober!) Company. Anything can happen when immersed in icy water, so a faithful companion on duty on the shore for safety net will not hurt.
The first contact with ice water should last no longer than 1 minute. After that, having become an experienced "walrus", you will be able to bring your result up to half an hour, for now, do not try to set Olympic records, you do not need them.
Don't overdo it!
Safety engineering
What else do you need to remember in order not to harm yourself in the pursuit of health?
- Carry out hardening procedures in the morning. Since they are all great invigorating, you run the risk of depriving yourself of proper sleep, taking, for example, a contrast shower in the evening.
- Beginners should start hardening in the summer.
- If you have a chronic medical condition, be sure to check with your doctor. Temperature extremes can make you feel uncomfortable.
- Do not try hardening after exercise when the muscles are hot from exercise.
- Don't take long breaks. They will negate the entire effect achieved.
Video: Water hardening steps
How to properly start hardening with cold water: complete instructions in the video from Maxim Shishkin.
And finally, the last thing. Do not hurry! You should not force yourself to do what is really difficult for you. It is better to get stuck in the preparatory phase for a long time than to move on to the next one without proper preparation. And besides, watch your well-being. If, instead of a surge of vivacity and good mood, you feel lethargic and loss of appetite, then you got down to business too zealously and did not calculate the load.
Hardening strengthens the nerves, gives strength, normalizes blood pressure, increases endurance and gives reason to be proud of yourself. If you decide to temper, do it correctly, that is, systematically and without fanaticism - then you will forget about colds, stress and meteorological dependence.
We know how good hardening is from childhood. Hardened means hardy, vigorous, healthy ... He is not threatened by flu epidemics, he is not susceptible to colds and is not afraid of drafts. Hardening is the easiest and most affordable way to strengthen the immune system, get rid of many ailments and simply increase the tone, not only physical, but also psychological.
Hardening rules
Experts identify two of the most important hardening rules. The first is gradualness, the second is regularity. If you decide to prepare yourself in advance for Epiphany swimming in the ice-hole, then you need to start not with diving into a cold font at home, but with air baths or at least with contrasting foot baths. The body must get used to the cold, otherwise you can catch pneumonia or, at best, a cold. And the second important point: if you start to temper, quit this activity in a day or two, and then return to it again, you will have to start from the very beginning. The receptors of the skin, blood vessels and the nervous system are weaned from the effects of cold on them, and hardening procedures will not bring either pleasure or benefit.
Contraindications to hardening
It is not recommended to temper people with heart and vascular problems or kidney problems. The list of contraindications includes hypertension, cerebrovascular accident, thrombophlebitis. Temporary contraindications - colds, flu, exacerbation of chronic diseases, an attack of bronchial asthma, trauma, bleeding, food poisoning, acute mental disorder. What can you say - if you temper from a young age, then there will be no problems with health.
When starting hardening procedures, it is advisable to quit smoking and give up alcoholic beverages, just like when playing sports. And before proceeding directly to the water procedures, you need to sleep well in order to feel more invigorated. And, of course, it is best to start hardening procedures after a light morning exercise.
Hardening sequence
If you are a “houseplant” accustomed to living in an unventilated room and catching a runny nose from the slightest breeze from an open window, you need to follow the sequence of hardening procedures with special care. Experts have drawn up an action plan for beginners.
So, the first stage includes:
- Air and sun baths;
- Rubdown;
- Contrasting procedures.
Second phase:
- Barefoot in the snow;
- Dousing with water;
- Swimming in reservoirs.
First step
1. Air baths
The optimum temperature for adults is 14 degrees, for children - 22-24. If you live in nature, go out in the morning to the garden, to a quiet place protected from the wind. Strip down to your swimsuit. Do some simple exercises or just walk around. Two minutes is enough to get started.
If you are a resident of a metropolis, you will have to be content with a balcony. True, your neighbors may notice you, but do not hesitate, maybe your example will motivate them to similar useful activities. The next day, increase the duration of the air baths by a couple of minutes. As a result, your stay in the cold should take up to 30-40 minutes. You can also gradually switch to lower temperatures.
2. Rubdown
After your receptors have become accustomed to the cool atmosphere, proceed to rubbing your body with cold water. We take a rather tough towel, moisten it and proceed to rubdown. First we rub the neck, then the chest, arms and back. Some experts advise to dry without wiping, and then rub it red-hot with a dry towel. The last step is to wipe your feet with a wet towel and then dry. Now that you feel the heat all over your body, you need to dress warmly and have breakfast. Specialists take 2-3 months for these procedures.
3. Contrast procedures
These include contrast baths and contrast showers. We start with the trays. By the way, this procedure can be performed both in the morning and in the evening, since it does not stimulate the nervous system and therefore does not disturb the process of falling asleep. Take two basins, fill one with cold water and the other with hot water. And in turn, first lower one leg, then the other in each basin for 5-6 seconds.
Incidentally, this is how I tempered my little daughter. Dip one foot ten times, first in hot water - for a second, then in cold water, etc. The baby liked it and gave the expected effect - she stopped getting sick in the cold season. By the way, like rubdown, contrasting baths will also take you 2-3 months.
Now that your body is a little used to the low temperatures, let's get down to the contrast shower. After morning exercises, we take a hot shower for 1-2 minutes. Very nice, of course. When you are warm enough, turn off hot water and turn on cold water. First, direct the jet to the feet, then to the calves, knees and thighs. Then, leaning forward, water your arms, chest and neck. Why bend over? Then, so that cold water does not get on the stomach and back - at first this is not the most pleasant sensations. It is better to just moisten your back and stomach with your hand or a wet towel. Enough time should pass before you can stand under a steady stream of cold water.
Incidentally, I did not dare to do this. For many years I have been taking a contrast shower, but I don’t risk exposing my back and stomach to cold water. I'm afraid this may cause vasospasm. Why risk it? It seems to me that it is quite enough to walk with cold water on other, not so sensitive parts of the body, so that, after wiping dry, you will feel a surge of heat, vigor and a surge of endorphins.
Second phase
1. Barefoot in the snow
"Walking" in the snow barefoot is shown to the already minimally hardened people. The benefits of this hardening method are well known. It turns out that in this way the immune system is strengthened and the tonsils become less susceptible to infections. For the first time, you just need to step barefoot on the snow and immediately wipe your feet dry and put on warm socks. Gradually increase the contact with the snow up to three minutes, and then up to fifteen. Now you are not afraid of colds or flu.
2. Dousing with water
You can douse the whole body, from head to toe, but you can only pour it on parts of the body. Start with a partial drench. Get ready for your procedure in the evening. Get a bucket of water and put it in the bathroom. During the night, chlorine and other harmful substances will evaporate from the water, and the water itself will warm up to a room temperature of 19-22 degrees. Prepare a ladle and towel as well.
In the morning, after exercising, go out into the yard (if you live outside the city) and pour your hands and feet out of the bucket, then wipe dry and run into the house to dress warmly. In two to three weeks, you will be ready for a full douche. At the same time, it is advisable to gradually lower the water temperature to 17 degrees.
Although passionate fans of dousing with cold water insist that this procedure should be done exclusively while standing barefoot on the ground, however, city dwellers will have to perform it while standing in the bath. And the action will be no worse.
3. Swimming in ponds
If you have been diligently tempered with the above methods for almost a year, thanks to which you have become stronger and healthier, then you can try a cold font. But nevertheless, experts advise first to visit a doctor, to take tests to make sure that your body is really ready for such a test. At first, you can dip for a couple of seconds, no more. Gradually, each time, your body will adapt more and more, and you can bring the time spent in cold water in summer up to five minutes, and in winter - up to 1 minute.
Hardening is a wonderful thing that strengthens not only the body, but also the spirit. Take these beneficial procedures, and you will not only stop coughing and sneezing in winter, but also feel a surge of unprecedented energy and emotions.
A person who has decided to lead a healthy lifestyle in order to preserve youth and good immunity for a long time is often advised to start hardening. Alas, the wrong approach to hardening results in health problems. How to temper properly? Be careful and always see a doctor if hardening leads to colds. Start with light loads, gradually increasing the hardening time, you do not need to immediately pour a whole bucket of ice water over yourself. Temper constantly, without missing a single day, then the result will be excellent. Diseases of the nervous system disappear, the condition of blood vessels, lungs, heart improves, metabolism is accelerated.
Water hardening is of two types: local and general. Sometimes doctors recommend doing the local one, in which they wash their hands or feet with cold water. And in general, the whole body is tempered.
For parents whose children often catch colds, pediatricians recommend including hardening in the daily routine. This wonderful procedure is a great substitute for pills! And the kid will grow into a real hero and will thank you more than once. By the way, the Yakuts wipe their babies with snow and pour cold water over them.
How to start hardening
Start simple: Give your body a break from clothes. Try to walk around the house nude more often so that your body gets used to breathing. It is better and more pleasant to take air baths in a room with a temperature of twenty degrees. Of course, this cannot be done if you live with your family. But use every minute to harden, stay alone. After a while, you will be able to move on to the next step: rubdown.
Do not rush to get into a cold shower, let your body get used to hardening water treatments. Fill up with a bucket of cold water overnight. In the morning, take a towel (preferably a hard terry towel), dip it in a bucket of water at room temperature and wipe your body. Dry off immediately with a dry towel for about half a month. Rub your body vigorously to redden the skin and create a pleasant feeling of warmth. Then let your body dry on its own.
Once you are comfortable enough with rubbing, move on to douche. Stand in the bathroom, fill a bucket of water and pour it over yourself quickly. In the early days, use water at a temperature of thirty degrees, gradually reduce to fifteen.
Next step: showering. Let the water temperature be ten to twelve degrees. Then proceed with a contrasting shower, that is, alternate cold water with hot. Take a cold shower for half a minute and a hot shower for half a minute. By the way, this method of hardening perfectly invigorates when you need to quickly wake up and prepare for working days.
As soon as the warm days come, continue to properly temper with cold water on the river or lake when the water temperature reaches twenty degrees. First, devote five minutes to swimming, work intensively in the water with your hands and feet so as not to freeze. Then stay in the river longer.
Many envy the "walruses", people with excellent physical fitness, who easily dive into an ice hole. But "walruses" are ordinary people who also started with simple air baths and wipes. This means that you are within the power to reach their level.
In winter, you can wipe off with clean snow. Start walking in the snow barefoot, then undress to the waist and boldly wipe yourself off if there are no skin diseases.
Who is not recommended to temper
Any doctor can tell you how useful the hardening procedure is. However, there are contraindications here as well. You do not need to be tempered if you have not quit smoking and alcohol. Alcohol quickly dilates blood vessels, and pouring over them constricts. Smoking impairs blood circulation. Therefore, we decided to temper - quit drinking and smoking! Only an integrated approach to a healthy lifestyle can bring good results.
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