Correct hardening. Air and sunbathing

How to start tempering at home

Hardening - the best remedy from colds, chronic fatigue and even from excess weight. How to properly harden at home, where and when to start hardening for an adult, rules and tips for hardening - in the Soviet Sports guide.

Why do you need to harden yourself at home?

Proper and regular hardening at home strengthens the immune system, minimizes the risks of colds and viral diseases. In addition, hardening at home cold water increases the overall tone of the body - a person feels a surge of strength, goes away chronic fatigue, apathy and depression. Hardening also “slows down” the aging process: it has a rejuvenating effect on the skin, trains the heart vascular system(in some cases, it can treat vascular diseases), improves metabolism.

Articles | Important question. Why do I run but the excess weight doesn’t come off?

The main rules to follow if you decide to start hardening at home: absence of diseases (mainly heart disease), regularity (ideally, hardening should become your daily habit) and a gradual increase in “loads”.

How to properly start tempering at home

General recommendation: an adult should begin to harden himself at home by walking barefoot. Try walking around the apartment for 10-15 minutes without slippers or socks. Increase this time by 10 minutes daily, teaching yourself to do without indoor shoes altogether. If you have carpets at home, roll them up and put them aside: to harden them you need to walk on a cool surface - linoleum, tiles, etc.

Diving into an ice hole in winter (and, of course, not getting sick afterwards) is a merit not only proper preparation body, but also great strength will. After all, sometimes it’s hard to force yourself to even stand for half a minute under a cold shower, let alone ice water. And hardening, by the way, is a natural adaptation mechanism that has a beneficial effect on. True, he works modern man due to his living conditions with "glitches". Therefore, on the eve of the season of lower temperatures and, as a result, an increase in colds and other diseases, we have prepared material on why and how to harden yourself correctly.

Why toughen up?

The water temperature needs to be reduced over time, and the duration of the procedure needs to be increased, but always smoothly. Once you get used to the ice towel, you can move on directly to dousing. But before that, you need to make sure of a few things. You should not start tempering if you are sick or have any health contraindications. In this case, it is better to consult a doctor first. Also make sure that after the procedure you are not in a draft.

One of the main requirements is regularity. It is not possible to harden yourself from time to time; dousing must be constant. Here, as in sports, your body will get used to systematicity and what seems difficult at the beginning will become self-evident over time.

Even if you are psychologically and physically prepared, you should not immediately and for a long time douse yourself with cold water in the shower. At first, alternate between the usual temperature and cold temperature. Start with a session lasting 10 seconds and gradually increase it to 1 minute. Make switches no more than 3 times during one shower. When finished, dry with a towel and get dressed.

There are certain difficulties in finding clean snow in the city, but if you have such an opportunity, this type hardening is very effective. Experts note that if you walk regularly, even if only for a short time, bare feet in the snow - the immune system is strengthened, the throat will not hurt.

How to properly harden your feet with cold? Firstly, you need overall experience hardening the body with cold water. Without this, you risk getting sick. At first, the “walk” should not be long: 3 minutes will be enough. This time can be gradually increased, but not more than 15 minutes. Returning to the house, your feet should be rubbed well.

Exposure to high temperatures, as well as low temperatures, has a beneficial effect on the condition of the body and contributes to its hardening. Therefore, if you have no contraindications, try to go to the bathhouse at least sometimes. Essentially, this is the same as a contrast shower, but the conditions are more extreme. After steaming well, pour cold water over your body and take a swim in the pool or ice hole. Even one visit helps cleanse the lungs, remove toxins from the body, relaxes muscles and improves blood circulation.

What else do you need to know:

1. , stick to it - this, in combination with hardening, will improve your health.
2. You need to temper your thoughts. This attitude makes the process of getting used to the cold easier.
3. Don't get too cold. The state of chills means that your body is not yet ready for such a temperature.
4. The main indicator of effectiveness is how you feel, not someone’s advice from the Internet. Therefore, always listen to your feelings.
5. Remember the school saying: “The sun, air and water are ours.” best friends! What we mean is that you need to be outside the office and home more often.

How to toughen up for children?

A child’s body can tolerate cold more difficult, but this does not mean that a child cannot be hardened. You just need to remember some details.

1. You can start tempering at any age, but first it is better to get professional advice.
2. It is worth remembering that a child’s body gives off 10% more heat compared to adults. These indicators are different for boys and girls.
3. Hardening is best done in the form of a game.
4. Children's bodies are more difficult to tolerate hypothermia, so it should not be allowed.
5. Go for a walk with your child in any weather, but make sure that he is dressed correctly.
6. Reduce the water temperature when swimming. And you should start by washing your face.
7. Children should visit often fresh air. In addition, the room should be well ventilated.
8. Avoid long influences cold, sun rays. Dose them wisely.
9. Combine hardening with physical activity.
10. Temper yourself. This will set the right example and teach you to better understand the process.

Be healthy!

Humanity has known about the benefits of hardening since ancient times. It was not for nothing that the traditions of the Russian bath included mandatory procedures for plunging into a cold body of water in summer or into snow in winter. Yes and Orthodox tradition Christmas fonts, in addition to spiritual cleansing, significantly contributed to strengthening physical health. Since then, a lot of water has flown under the bridge and our lives have changed in the most dramatic way. But the question of how to properly begin to harden still remains very relevant. What are the benefits of such procedures, where should a beginner start, at what age can hardening begin, and what is needed for this?

How to start hardening - the benefits of hardening

Both folk and official medicine are unanimous in their approval of hardening and the beneficial effects of procedures of this type on human well-being and health. Scientific background the benefits of hardening are based on the fact that skin humans contain many so-called cold receptors, influencing which ice water, you can solve several problems at once:

• Strengthening immunity to colds and viral diseases.
• Stimulation general tone body.
• Normalization of metabolism and activity of cardio-vascular system.
• Getting rid of excess weight, sagging skin and wrinkles.

Gaining a boost of energy and Have a good mood.

Water hardening

Of course, dousing with cold water is not a panacea at all. Moreover, in several cases, apply similar procedures strongly not recommended.

Hardening is contraindicated for people suffering from serious heart disease or experiencing problems with blood pressure.

You cannot douse cold water when you have a cold, the presence of purulent wounds on the body, and in some other situations. In any case, before you begin to harden, you must consult with a qualified specialist.

1. Who can do hardening? If you do not take into account the individual categories discussed above, then hardening is recommended for absolutely everyone, regardless of gender and age. It's unique and affordable way feel like a young, full of energy, healthy person!
2. What is needed for hardening? In addition to the healing effect, the undoubted advantage of hardening is the availability of this method of healing the body. For hardening, you don’t need any special tools or equipment - just a bucket of cold water or a simple shower! Therefore, it is quite possible to harden the body at home. However, you will still need something besides water: the desire to look younger and the ability to overcome your own laziness!
3. How to start tempering correctly? It would seem that what could be simpler than a bucket of cold water? However, doctors and experts strongly recommend that a beginner begin to harden his body gradually. Otherwise, the body experiences such severe stress that the procedure, instead of a positive effect, can bring the exact opposite. So, an approximate algorithm for hardening classes for a beginner looks like in the following way:

At the first stage, it is quite enough to accustom yourself to washing your face with cold water every day. Moreover, you can start with water at room temperature, lowering the temperature every day. At this stage, as at all subsequent ones, regularity and consistency of procedures are very important. They must be performed not only at home, but also on trips, business trips, at a party, and so on.

Having gradually accustomed the body to morning cold baths, you can proceed directly to hardening. In urban conditions, the procedure usually takes place in the bathroom using a bucket filled with cold water. To begin with, you can pour the water in the evening - it will reach room temperature overnight. Then you need to use the same strategy as in the initial stage, gradually making it colder. After dousing, it is very important to thoroughly and intensively rub the body with a dry towel to stimulate blood flow.

With a lack of time, which almost every city dweller experiences, instead of a bucket of water cold shower with mandatory rubbing after the procedure. In many cases this is even more convenient, but it must be remembered that being under ice shower must be strictly dosed in order to avoid hypothermia.

Hardening methods

You can go a slightly different route. Since for many, being under a cold shower requires overcoming certain psychological and sometimes physiological barriers, you can use a rubdown with a towel soaked in cold water. When the whole body (not just the face and hands) gets used to low temperatures, you can proceed to pouring water from a bucket or get up under a cold shower.

As you get used to cold water, you can increase the duration of the procedures. This is very important point. There is no need to “take the bull by the horns” and set some kind of world records both in water temperature and in time. Graduality and not fussiness - these are the principles of successful hardening! For example, with a shower you can simply increase the time, and in the case of a classic douche - the number of buckets (up to two or even three).

Additional types of hardening

With the listed traditional types of hardening the body in the form of dousing with cold water and rubbing, there are also additional methods healing, strengthening the body and giving it vitality:

• Air baths. Essentially, this is charging at open window. Here, too, the principle of gradualism should be observed. Starting with 3-minute exercises with the window open and only after 2-3 months go out onto the balcony or outside. In this case, of course, the body should be as open as possible so that the skin can “breathe”.
• Contrast shower.Very simple system, which consists of alternating cold and hot water. Stimulates blood circulation and normalizes the functioning of the cardiovascular system. It is recommended to start with a three-cycle cycle, each lasting 10+10 seconds. After 2 weeks, you can double the duration (20+20 three times), and after the same period - triple.
• Barefoot in the snow.B winter time For a person who is already quite seasoned, doctors recommend short walks barefoot in the cold. This not only strengthens the immune system, but is also a very good prevention of flat feet, increased sweating stop, various diseases leg veins
  Thus, almost any person can practice hardening, regardless of age and gender.

The main thing is desire, perseverance and regularity of classes!

Doctors say that in people who stop hardening, the body quickly returns to normal. the initial state, in which he was before the start of classes. We can also advise you to read from famous people!

Answered by Rosa Tsallagova, doctor medical sciences, Head of Department preventive medicine and basics of health State University physical culture, sports and health named after. Lesgafta (St. Petersburg):

— Hardening is training protective forces body. Hardening procedures teach them to respond to uncomfortable external conditions quickly and in a timely manner. The procedures increase endurance, performance, normalize mental and emotional condition. The ideal time to start hardening procedures is really considered to be summer, when people get sick less and the conditions for carrying out the procedures are air baths, dousing, swimming - more.

The three P rule

In order for hardening to be successful and beneficial to the body, you need to adhere to rules of three“P” - act constantly, gradually and consistently.

Constantly: hardening produces a kind of conditioned reflex which needs constant reinforcement. Therefore, procedures bring results only if they are carried out regularly and not from time to time. Otherwise, the reflex quickly fades: in adults - in 2-3 weeks, in children - in 5-7 days. That is why it is better to start procedures in the summer, when there are more conditions for carrying out procedures, and the likelihood of a cold or ARVI is lower (after all, after any, even trivial, illness, you will have to forget about hardening for at least two weeks).

Gradually: the intensity of hardening procedures should increase gradually. The most typical mistake- start hardening with extreme methods that cause overstrain of the body's defenses and breakdown of the immune system. It will take a very long time to restore health after such a “recovery”. A striking example- children who were constantly bundled up, and then began to be taken to the pool. For a pampered child, staying in a pool with a water temperature of 28˚C is comparable to swimming in an ice hole, so for the first six months, novice swimmers do not get out of runny noses and colds.

Consistently: methods of influence cannot be constantly changed, and loads cannot be sharply increased. It is better to develop a hardening tactic (ideally, together with a doctor) and strictly adhere to it.

Making a plan

You need to choose hardening methods for yourself taking into account your state of health. From the point of view of hardening, all people can be divided into three groups. Each group has its own hardening method and temperature difference. Determine which technique you need.

Absolutely healthy

Signs: sick colds no more than 1-2 times a year, have experience in hardening (swim in the pool, go to the sauna).

Hardening scenario: Start by pouring cool water over it. The initial temperature is 20-22˚С. Gradually, the water temperature can be reduced to 18°C.

Without experience

Signs: you get sick no more than 2-3 times a year, but have never hardened before.

Hardening scenario: start with contrast shower. The temperature difference is 6-8˚С. Then add short-term dousing with cool water - its temperature is 24-26˚C, start time- 2 minutes. Rub yourself with a towel.

fragile

Signs: health weakened by stress, hard work, you get sick often, you haven’t hardened yourself.

Hardening scenario: start with air baths for 3-5 minutes. per day, air temperature 22-24˚С. If you have time, combine them with morning exercises. Then wipe with cool water (20-22˚С).

5 types of hardening procedures

Air baths are the most easy look hardening First, you need to make it a rule in the morning, when you get out of bed, to dress lightly (children and men in shorts, women in sundresses). Taking air baths in the open air should begin at an air temperature of 20-22°C. The first air bath should last no more than 15 minutes, each subsequent one should be 5 minutes longer. Air baths prepare the body for more complex procedures.

Rubbing with cold water - prepare a basin of water in the evening, in the morning with a clean towel soaked in water, first wipe your arms and legs, then in a circular motion on your chest, stomach and back. You need to start wiping with water at 34-36°C. Every 3-5 days, the water temperature is reduced by 1-2°C. At favorable course After hardening for 2-3 months, you can move on to further reducing the water temperature to 10-12°C.

Dousing - it is advisable to start dousing in the summer, using water at a temperature of 34-36°C. First, sequentially pour over the arms, chest, back, and then the rest of the body. After this, they move on to a one-step douche: in the evening you need to fill the basin with water (overnight it will warm up to room temperature). In the morning, after washing your face, pour the prepared water over yourself in one motion. As you get used to it, you can pour out the water not so abruptly, but within 30 seconds. After dousing, rubbing and self-massage are recommended.

Contrast shower - first you need to stand under it for a few minutes hot water, then for 30 seconds. turn on cold. Cold water can be turned on when the body has warmed up properly. There should be 5-7 such alternations.

Cool shower - the water temperature should be below room temperature. While standing under water, you need to rub your body with your palms.

Side effects of hardening:

A surge of strength - hardening procedures increase the production of hormones, including endorphins - the hormones of joy.

Fat burning - during cold loads, the body's metabolism is activated, cholesterol and sugar levels are reduced. Thanks to this, fat burns faster.

Mental health - hardening increases the tone of the central nervous system. Therefore, a seasoned person remains calm, cheerful and optimistic in any conditions.

Sticking to healthy image life, most people prefer to harden the body. To begin to properly harden without causing harm to health, an unprepared person must follow certain rules.

WITH early age parents teach that water, air and sun are the most best helpers. They strengthen the immune system, strengthen the body and have a beneficial effect on its functioning. The benefits of hardening have been talked about since ancient times. During the reign of Sparta, hardening measures were carried out in raising boys: newborn babies were bathed in cold water and steamed in a bathhouse immediately after birth. In this way, the children's body increased its endurance to natural conditions and resistance to external natural factors.

Why is hardening needed?

Hardening is systematic procedures, aimed at increasing the protective functions of the body and its resistance to various unfavorable factors environment. Useful procedure includes activities that help a person adapt during the season when temperatures drop or rise.

In a complex of strengthening procedures, in addition to proper nutrition and sports, close attention is paid to special hardening activities: air and sunbathing, water treatments. Proper hardening helps strengthen the immune system, helps improve the body’s thermoregulation and metabolism, keeps the blood vessels of the heart and muscles in good shape, and normalizes arterial pressure. Hardening gives the body vigor and energy. Regular hardening improves blood circulation and increases the productivity of the nervous system. Seasoned people are less likely to get colds and feel less discomfort during their shifts. weather conditions. Such people can boast of good health.

How to start tempering

To obtain positive result from strengthening activities, you must follow the instructions:

• Do not start hardening if you have health problems. It is not recommended for people with kidney disease to begin strengthening measures without consulting a doctor. Hypertensive and hypotensive patients should definitely consult their doctor. People with heart failure and other heart diseases are strictly contraindicated to harden. This category of people includes those who have eye pressure, since during temperature changes there is a possibility of increased pressure, which can lead to retinal detachment. Those wishing to do cold water dousing with signs of colds and flu, as well as purulent wounds, you need to heal first.
• Strengthen your body gradually. Sudden loads are stressful for the body. In order for hardening the body to have a positive effect on health, begin the process gradually, increasing the load over time. To begin, dry yourself with a towel soaked in cold water. Start from the neck, moving smoothly towards the legs, grabbing the rest of the body. Let the body dry naturally without wiping with a dry towel. Wash your face with cold water, gradually lowering the temperature by 1-2 degrees. This will make it easier to move on to the next stage of hardening.
• Conduct regular procedures. Be sure to carry out any hardening event without interruptions or hitches. The main requirement is systematic training. Regardless of the weather and other situations, do not stop the procedures. It takes time for the body to get used to regularity. The only reason for refusal may be elevated temperature bodies.
• Walk barefoot in the snow. If you live in a place where there are no difficulties in finding snow, you have a unique opportunity to take advantage of this effective look hardening You should start walking in the snow if you have experience strengthening the body with cold water. Otherwise, there is a risk of getting sick. For the first time, the duration of the walk should be no more than 3 minutes. Gradually add a minute at a time, but no more than 15 minutes a day. After walking barefoot in the snow, dry your feet thoroughly with a dry towel. You can harden the feet of others in a convenient way: Run cool water into the bath or big basin, put your feet in cold water and make movements that simulate walking. Every two days, lower the water temperature by 1 degree. This method of strengthening the body improves immunity and fights foot problems.
• Start your morning with a shower. Tap water pour into a bucket and leave overnight. In the morning, pour water warmed to room temperature over your hands, neck and feet. Rub them with a dry towel. You can start dousing the body after 2 weeks. Try to lower the water temperature by 3-5 degrees every 7 days.

How to start water treatments correctly

1. Pour cold water over your entire body at once. The process of influencing the body will take no more than 2-3 seconds. A similar result can be obtained if you plunge your head into water.
2. Before starting the event, warm up your body with physical exercise. Do not dry yourself after dousing; the body should dry on its own. If you do the opposite, back pain and hip joints. Because of insufficient quantity moisture, the skin will become dry.
3. If you find it difficult to decide to pour cold water on yourself, you can start with a bucket warm water, and then cold.
4. Warm up your body through intense exercise. Get into a hot shower, then a cold one. When the body gets used to it, switch to dousing it with cold water.
5. The water process should take no more than 2-3 minutes, otherwise you can weaken the body's functions and cause paralysis of the body.

Popular types of hardening

Air baths or aerotherapy – available method strengthening the body, based on daily walks in the fresh air. The advantage of this type is the direct effect of fresh air on nerve endings, thereby feeding the body with oxygen. Air baths improve thermoregulation, increase immune system, normalize heart function, relieve stress. It is recommended to take air baths in places rich in vegetation and near water bodies. During the technique, avoid drafts and winds, which can cause hypothermia. To avoid unexpected hypothermia, wear synthetic thermal underwear or move more if you don’t have it. Aerotherapy is carried out regularly, regardless of weather conditions and season. It is advisable to adhere to a specific walking schedule. The most perfect time for aerotherapy from 7 to 10 am.

This type has strong impact per person and requires caution. The first time in the water should be very quick, you should plunge headlong and get out. To achieve the effect, you need to bathe 2-3 times a week, preferably in summer period. Active and intense movements in the water are encouraged. The degree of exposure to water depends on the endurance and preparedness of the person. At proper hardening a feeling of warmth should appear. Chills are the first sign of hypothermia. In case of chills, reduce the time spent in the pond, thoroughly rub your body with a towel, drink hot tea and do exercises.

IN winter period Bathing in ice water occurs only under the supervision of a specialist. Excessive initiative can lead to serious illnesses and develop allergies.

Sunbathing or heliotherapy– a technique of hardening the body with the help of light and solar heat, which can strengthen the body and cure diseases. Sunbathing should be done in the morning from 7 to 10 am and in the evening after 5 pm. The morning sun improves tone and has an invigorating effect, and the evening rays calm the body and relieve nervousness. Therefore, to charge positive emotions, take solar treatments at dawn, and for calmness and a feeling of relaxation - at evening time. Prolonged exposure can be harmful to health and cause burns, so sunbathing should not last longer than 20 minutes. Then you can gradually extend the solar load by 10 minutes. When the body gets used to it, you can sunbathe without harm under the rays of the sun for about 3 hours a day. Use protective equipment: SPF - factor (30-40) for fair-skinned people, SPF - factor (10-20) for dark-skinned people, SPF - factor (50) - for beginners with any skin color. Be sure to wear a hat and sunglasses.

Remember that the sun is necessary for a person, it increases protective functions human, improves memory and creative activity.

Foot baths. A method of hardening that affects the body's resistance to unfavorable environmental processes. Foot baths increase the tone of the muscular and nervous system, improve performance, and prevent frequent colds. This excellent remedy at varicose veins veins, flat feet and sweaty feet. Thanks to constant foot baths You don’t have to worry about the consequences of frozen feet in the winter season. Doctors recommend hardening in the summer. At this time it holds heat air, which means there is no risk of hypothermia.

Persons with heart, respiratory and genitourinary systems, bronchial asthma and epilepsy, foot baths are contraindicated.

Cold and hot shower – health technology for the body, useful for diseases such as nervous disorders, decreased immunity, disruption of intestinal activity, etc. Temperature changes help remove fat deposits, toxins and waste. Certain results can only be achieved through regularity of the procedure.

For the first time, water at room temperature will be enough. Alternate it with hot water, under which you should not linger for more than one minute. Then turn on the cold water for half a minute. Repeat this alternation several times. Contrast showers start with hot water and end with cold. It is correct to use a contrast shower in the morning, but if it is more convenient for a person to carry out the procedure in the evening, then you need to perform it 3 hours before bedtime, since a cheerful state will not allow you to fall asleep.

Before using a contrast shower, consult your doctor. This type of hardening is contraindicated for people with malignant tumors, vascular diseases, inflammatory diseases internal organs.

The benefits and harms of dousing with cold water

Pouring cold water is a technique for healing the body, improving metabolism and strengthening the immune system. This method of hardening instantly increases blood circulation and performance, awakens the body’s protective functions and its resources. We can speak with confidence about the benefits of bathing, since dousing with cold water has the following advantages:

• Strengthens resistance to colds,
• Activates all metabolic processes,
• Strengthens the nervous system
• Prevents varicose veins,
• Renders positive effect on the psychological state,
• Relieves fatigue
• Frees from negative state, feelings of anger,
• Renews body cells
• Promotes weight loss,
• Smoothes wrinkles and removes stretch marks,
• Gives strength and restores sexual attraction in men.

This technique, like any other, has its contraindications and Negative consequences. Incorrect and sudden dousing can damage the heart and lead to fatal outcome. Before the main procedure, it is necessary to carry out short douches so that the body has time to get used to the temperature change.

To correctly perform hardening procedures using dousing, use a few tips:

1. Buy a bucket or large basin. It is advisable to choose a plastic container that is easy to lift.
2. It will be easier for a beginner to start dousing if he washes his face, neck, hands, gradually lowering the temperature.
3. Warm up your body thoroughly before starting. This could be running, exercise, or a warm-up set.
4. In the first week, cover your legs, in the second week, cover your knees, then cover your hips and back. After a month of preparatory actions, try dousing with your head.

Hardening in the form of water procedures helps get rid of women's diseases, and a man will gain extraordinary vigor and energy.

When and how to start hardening an infant at home

The age of the child is not a barrier to hardening activities. Naturally, this does not mean that from birth you need to bathe your child in an ice hole or soar in a sauna. The process must be gradual. Various ways hardening of children requires compliance with the following rules:

1. Start hardening at room temperature.
2. The child must be healthy. If there are signs of illness or fever, stop the procedure. Give children's body get stronger and recover.
3. During bathing, unroll the diaper and lower your baby into the water. You need to stay in this state for at least 5 minutes.
4. Rinse your baby with cool water.
5. Repeat all steps regularly.

It is very easy to harden a newborn’s body at home. To begin with, arrange for the baby to sleep in the fresh air, be it a balcony or country cottage area. After 2-3 weeks, take the child outside. It is advisable to walk with the baby 2 times a day, morning and evening.

A child who already knows how to move independently can be hardened in the following way: ventilate one room and lower the air temperature to 15 degrees. The baby should walk barefoot on a warm floor, then on a cool floor. This training very well strengthens the vascular system and the body’s immunity.

Caring parents understand that a seasoned child suffers less from colds and easily fights the disease. As a rule, such children do not have problems with gastrointestinal tract. They are more active and energetic, and develop quickly. But this does not mean that the child will not get sick at all. Even the most strong immunity may become infected or catch an acute respiratory viral infection, but the body formed during the hardening process is able to more easily endure the disease and recover quickly.

To properly prepare a child for hardening, a number of rules should be followed:

1. Take daily walks
2. Going out into nature with your child
3. Do active gymnastics together,
4. Do not overload with additional mugs,
5. Provide the correct climate in the children's room, humidify the room and maintain an average temperature.

A huge number of people today practice hardening. Choose the type of strengthening and health activities depending on your preferences and health status. These can be air or sun baths, or water procedures. With regular hardening sessions, the results will not take long to appear. Soon you will notice how your body has become stronger and more resilient.