How to temper properly. Video
If properly tempered, the body’s resistance to the negative effects of various kinds of factors will significantly increase. By regularly strengthening the defenses of your body and improving the functioning of the cardiovascular system, you can also increase the tone of the nervous system and improve immunity, as a result of which the risk of colds and ARVI will be significantly reduced in the future.
Hardening is a complex activity, the purpose of which is to train both the whole organism as a whole and its thermoregulatory apparatus. You can start hardening at almost any age, if you do it right. Before you start hardening, it is better to consult a doctor and check your health. Also, the doctor will help determine the presence of possible contraindications for certain types of hardening.
According to modern experts, the main principles of proper hardening are regularity, gradualness, taking into account the individual characteristics of the body (gender, age, health status, the presence of chronic diseases), as well as self-control. Gradualness and consistency is especially important when hardening procedures are associated with a decrease in the temperature of water or air. Abrupt transitions, especially at the initial stage, can lead to exactly the opposite result: instead of improving the state of health, a person risks being on sick leave.
The effect of hardening activities can be enhanced by combining various techniques. For example, if air baths are combined with vigorous exercise, the results will not be long in coming.
There are certain indicators that the hardening measures are carried out correctly. The first positive results can be talked about when sleep becomes stronger, insomnia goes away, appetite and well-being improve, mood and performance improve. Also, signs of good hardening include an excellent mood (especially if a person previously suffered from apathy), the absence of ARVI, flu and colds for a long period of time.
And vice versa, if insomnia continues to torment, it is not possible to get rid of irritability and apathy, appetite and performance leave much to be desired, and fatigue becomes more and more noticeable, it is necessary to revise the form and duration of hardening procedures. In some cases, a temporary break from classes helps. However, it should also be borne in mind that after too long breaks, the effect of the previously carried out hardening is significantly reduced or disappears.
Choice of hardening technique
Among the most common hardening techniques are walks, outdoor sports and a variety of procedures related to water: rubbing and rubbing, dousing and bathing, as well as a contrast shower. Winter swimming is quite extreme – swimming in icy water. This type differs in that it contains a number of contraindications. Before you try to plunge into winter water, be sure to consult your doctor. Winter swimming is absolutely contraindicated for children and adolescents, as well as for people suffering from chronic diseases of the upper respiratory tract.
Preliminary preparation of the body is mandatory, usually it consists in regular dousing in the fresh air, in which the water temperature is gradually reduced
Walking barefoot is also quite popular. Efficiency is increased when different materials are used instead of a smooth surface. For a long time, people have known that certain points on the soles of the feet correspond to human organs. Therefore, by acting on the feet, you can also normalize the work of your own body. You can walk on sand, wet pebbles, grass (it is very useful to walk on the morning dew). It is important to remember that severe hypothermia may be unsafe for an unprepared body – there is a high risk of colds, acute respiratory viral infections, exacerbation of chronic diseases of the musculoskeletal system.
Air baths, according to experts, can be considered one of the softest and safest hardening procedures.
It is with them that doctors often recommend starting a comprehensive and systematic hardening. The hardening effect of air baths depends on its temperature. Air baths are not only outdoors, they can be carried out in a well-ventilated area. Morning exercises in a room with open windows are very useful.
Systematic water hardening procedures can reliably protect against colds and SARS, the best time to start them is summer and autumn. It is recommended to carry out water hardening in the morning: either immediately after sleep, or after the end of charging.
The main types of water quenching:
- wiping
- dousing
- shower
Rubdown is a good starting point. For several days, first wipe the upper body with a towel or sponge soaked in water, and then completely. Wipe down should be consistent, starting with the neck and chest, then moving on to the arms and back. After rubbing, you need to wipe the body dry and rub with a towel until red, observing the direction of the blood to the heart. The thighs and legs are rubbed in the same way, the total duration of the procedure should be no more than 5 minutes.
A prerequisite for the correct hardening procedures is a gradual increase in exposure – in the case of children, it should be even smoother.
It must be remembered that any procedure can be started only when the child is completely healthy.
It is important for the child to enjoy the process. You can try different techniques, such as rubbing or dousing, and then empirically choose the one that is most pleasant for the baby.