In the cold season, we only think about how to survive it, and not about how to properly harden. And & nbsp; completely in vain. Fear of the cold makes us wrap up in scarves and plaids, and still suffer from colds, runny noses, and flus. Although all this can be avoided if you know the rules of hardening the body. We will tell you how to improve your health without extreme sports and finally stop trembling from the slightest draft. You will see that it not necessary to swim in the hole and pour buckets of ice water on you. Tempering procedures begin with small steps accessible to everyone.
- Why do you need to practice hardening at all
- How to temper properly: 5 main ways
- What procedures should I start tempering
- How to properly temper at home: rules and contraindications
Why do we need the practice of hardening
To begin to temper, you need to motivate yourself. Beginners need strong arguments that will make them get out of their warm cocoon and even love cold water. We have tried to collect all the good reasons why you should reconsider your views on health and learn how to harden properly:
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We can't control temperature fluctuations, but can train our body to be more resilient and not suffer when the cold wind blows. If the body is hardened, thermoregulation reflexes are triggered in it. Due to the contraction and expansion of the capillaries of the skin, blood flow increases and the metabolism accelerates. Simply put, a hardened person has a significantly lower chance of freezing at low temperatures and picking up viruses. An unhardened person does not have time to adapt to weather changes, his immunity does not work and he he sick easily.
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Cold — this is a useful stress for the body, which contributes to the production of the hormone cortisol, which is responsible for the metabolic processes in the body. Hardening just helps to speed up the metabolism, saturates the organs with oxygen and increases energy resources. That is why hardened people are full of strength and have good health. And no chronic fatigue and SARS.
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Hardening provides several other benefits: increases stress resistance, trains the cardiovascular system, improves skin tone, eliminates cellulite and rejuvenates the body.
As you can see, hardening helps you live a longer and healthier life, using your energy to the maximum. But what if you are afraid of the cold? Don't dive immediately into an ice hole?
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No, of course not. Such a sharp hypothermia threatens with serious complications for the body.
Doctors and specialists advise at first not to be heroic and to start hardening with small steps.
And they're not as scary as they might seem. Moreover, cold water — the most effective way to strengthen the body, but not the only
How to harden properly: 5 basic ways
1. Air and sunbathing
The best option — this is from 3 to 5 minutes in a well-ventilated room at a temperature 15-16 C. First, you can perform a set of warm-up physical exercises, then go out on balcony (the temperature for the first sessions should be 18-20 °C) in light clothing for several minutes. You can start with 1 minutes, gradually increasing the time.
After getting used to air baths indoors, you can exercise outdoors. If this all seems too radical a step for you, then start with long walks in any weather, ventilate the room and sleep with open window.
2. Foot hardening
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Accustom yourself to walking barefoot without shoes at home. At first, 10 minutes will be enough. Then every day increase the time by another 5-10 minutes.
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Supplement hardening with water foot baths: pour water at room temperature into a basin and stand in it 2-3 minutes. Reduce the temperature by 1-2 °C every 3 days.
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Walk barefoot in the snow. At first, it will be enough to run out into the snow for a few seconds, then gradually increase the time to 3 minutes, then — up to 15 minutes.
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3. Rubdowns
To rubbing with a towel is passed after you are accustomed to air baths and harden your feet. For this procedure, you will need a towel and water.
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Soak a towel in lukewarm water (30°C) and vigorously rub your neck, chest and back for 2 minutes. Then you need to dry yourself with a dry towel and do the same for your feet.
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After 7-10 days, lower the temperature of the water by 5 °C. Continue until until you get used to wiping with cold water.
4. Douches
Cold water — the most proven method to strengthen the body. But it is necessary to act gradually.
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Start pouring water on your arms, legs, neck at room temperature. Wipe them off with a dry towel. In the room itself shouldn not be cold, optimal — about 20 °C.
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After two weeks, you can proceed to dousing the whole body. Do some exercise to warm up your body. Pour quickly and do do stay more than 1 minute under cold water.
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Every 7-10 days, lower the water by 5 °C.
5. Contrast shower
This type of hardening will help strengthen the heart and vessels, but requires compliance with a certain scheme:
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The best time to get used to procedure — spring or summer. This will prepare the body for cold weather.
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Start with warm water, then add hot water, and finish with cold water. Don douse cold water on your head at at first.
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If the body is used to temperature changes, then introduce the following scheme of a contrast shower: 10 seconds of warm water, 10 seconds of cold water. Every 2 weeks, increase the time, bringing it first to 20 seconds, then — to 30.
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After shower, rub your body with a towel.
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A sauna, outdoor sports (skiing, skating, running, yoga) and hiking also have a good hardening effect. Do not neglect different types of hardening, as they all act in a complex way.
C what procedures should you start tempering
Hardening procedures can be broken down into steps, starting with the simplest and sparing methods. Remember that this is a gradual process. Move on to each next level as soon as you feel that you easily transfer the previous procedures.
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Start by walking barefoot and washing your face with cold water.
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Add air baths and cold water pouring on your feet.
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After that, you can move on to rubbing, and then to contrast shower.
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Listen to your body and don't overdo lowering temperatures.
How to properly temper at home: rules and contraindications
Now you know how to temper properly. But for hardening procedures to bring health benefits, you must not forget about 4 main rules:
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Only start tempering if you are completely healthy.
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Act gradually, starting with soft and sparing procedures. Otherwise, the body will react with stress.
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Regularity is important, so hardening should be part of your daily routine.
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During illnesses, it is not worth tempering yourself. Wait for full recovery and move to procedures gradually.
Tempering is suitable for all healthy people. But do do consultation will not hurt, because we know nothing about some of our illnesses. It is strictly forbidden to engage in hardening procedures for those who have heart disease (ischemic heart disease, tachycardia, heart failure), kidney disease, increased eye pressure.
Take care of your health and don't be afraid to start a healthy lifestyle. Feeling good will be your biggest motivator.
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