Healthy lifestyle. Basic principles of hardening the body

This is a system of special training for health promotion. Hardening procedures are based on repeated exposure to heat, cooling and sun rays. At the same time, a person gradually develops adaptation to the external environment. During the hardening process improving the functioning of the body: improve the physico-chemical state of cells, the activity of all organs and their systems. As a result of hardening, working capacity increases, morbidity decreases, especially colds, and well-being improves.

In this regard, widely as a hardening procedure, used stay on fresh air , sunbathing , as well as water procedures (rubbing, dousing, bathing, cold and hot shower). At the same time, it is important gradual and systematic in reducing the temperature of water or air, and not its abrupt transition.

air hardening- the most common and accessible form hardening. These procedures are available to people different ages and can be widely used by both healthy people and people suffering from certain diseases. In diseases such as neurasthenia, angina pectoris, hypertonic disease this type of hardening is designated as remedy. These procedures should begin with developing the habit of fresh air, walks are of great importance.

The action of air on the body contributes to an increase in the tone of the endocrine and nervous systems. The processes of digestion improve, the morphological composition of the blood changes, the activity of the respiratory and cardiovascular systems improves, a feeling of freshness and cheerfulness appears.

Distinguish the following types air baths:

Very cold (below 4°C);

Cold (4-13°C);

Moderately cold (13-17°C);

Cool (17-21°C);

Indifferent (21-22°С);

Warm (more than 22 ° C);

Hot (over 30°C).

A more pronounced effect moderately cold and cool air baths. Warm baths do not provide hardening, but do positive influence on the body, improving oxidative processes.

For the purpose of hardening, air procedures can be used in the form of a dressed person staying in the open air or in the form of air baths, during which there is a short-term exposure to air of a certain temperature on the naked surface of the human body.

It is advisable to combine being outdoors with active movements.

The initial stage of hardening with water is rubbing. It is carried out with a sponge, towel or hand moistened with water. Rubbing is done sequentially: first the neck, then the chest and back, then they are wiped dry and rubbed to redness with a towel. After they wipe their feet and also rub them. The entire procedure takes approximately five minutes.

The next stage of hardening - pouring. For the first douche, it is advisable to use water with a temperature of about + 30 ° C, reducing it further to + 15 ° C and below. After dousing, the body must be rubbed vigorously.

A more effective water treatment is a shower. An excellent option would be rain shower, which will create an indescribable sensation of a shower, as well as a refreshing and healing effect. At the beginning of hardening, the water temperature should be about +30°C - +32°C, and the duration should not exceed a minute. In the future, the temperature can be gradually reduced and the duration can be increased up to 2 minutes, including rubbing the body. Regular intake of water procedures causes a feeling of cheerfulness, freshness and increased efficiency.

Along with general water procedures, for hardening the body, it is recommended to use local procedures. This is gargling with cold water and washing the feet. At the same time, parts of the body that are more vulnerable to cooling are hardened. Gargling should be done every day in the morning and evening. First, water with a temperature of 23-25°C is used, then every week it is reduced by 1-2°C and brought to 5-10°C. Washing of the feet is carried out regularly before going to bed, at first the temperature should reach 26-28°C, gradually decreasing to 12-15°C. After washing, the feet are thoroughly rubbed until redness.

A lot of attention is drawn to winter swimming, which affects almost all body functions. In walruses, the work of the heart and lungs improves, the system of thermoregulation improves, and gas exchange increases. Classes in such swimming should begin after a preliminary hardening training. Swimming in an ice hole, as a rule, begins with a small warm-up, which includes light running and gymnastic exercises. Stay in the water lasts no more than 30-40 seconds, for a long time engaged in "walruses" - 90 seconds. After leaving the water, they make energetic movements, dry the body with a towel and carry out self-massage.

Hardening in a steam room is an excellent therapeutic, hygienic and hardening agent.. Under the influence of the bath procedure, the emotional tone of the body, its performance increases, and recovery processes after prolonged physical work are accelerated. The body's resistance to infectious and colds increases. A visit to the steam room enhances blood circulation in all tissues of the body, dilates blood vessels. Under the influence of high temperature, sweat is intensively released, this contributes to the excretion of harmful substances. Bath procedures are not recommended for people with hypertension and those suffering from cardiovascular diseases.

During hardening by the sun, activity intensifies sweat glands, the evaporation of moisture from the surface of the skin increases, the subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, which improves blood circulation in all tissues of the body. This is because the solar infrared rays have a pronounced thermal effect on the body, contribute to the formation of additional heat in it. Ultraviolet rays contribute to the formation of vitamin D in the body, it speeds up metabolic processes and promotes the formation of highly active products of protein metabolism. Under influence ultraviolet rays improves blood composition, increases the body's resistance to colds and infectious diseases.

For the purpose of hardening sunbathing should be taken very carefully, otherwise they can be harmful. Doing so better in the morning, then it is still not too hot and the air is especially clean, or in the evening, when the sun is setting. The first sun baths should be taken at an air temperature of at least 18 ° C, their duration should not exceed 5 minutes, then 3-5 minutes should be added, gradually increasing to an hour. Eyes must be worn sunglasses, and on the head - Panama.

Hardening and health

hardenedie is a means of preventing diseases and is a training of the body's adaptation mechanisms to temperature changes. Hardening and health closely related and most efficient way health promotion is hardening.

Consider the effect of cold on the human body. Nerve endings located in the skin perceive cold and transmit a signal to the brain. The thermoregulatory center of the brain responds to this signal by turning on defensive reaction- narrowing peripheral vessels, the skin becomes pale and covered with pimples (what is in everyday life called "goosebumps").

Most of the receptors that perceive cold are located on the mucous membrane of the respiratory tract and the skin of the feet. They are the most sensitive to hypothermia. This is what leads to colds in unseasoned people.

If you gradually and carefully accustom the body to the cold, you can increase your hardiness and practically get rid of colds. hardening besides strengthening general state health, has a positive effect on metabolism, the heart and blood vessels, normalizes the functioning of the nervous and excretory systems.

A hardened person is not afraid of cold and heat, high humidity or, on the contrary, dryness, fluctuations in atmospheric pressure.

Hardening is carried out with the help of air baths, sunbathing and water procedures.

It is best to start hardening with air baths. For a healthy person, at first, 20-30 minutes at a temperature of + 15-20 degrees is quite enough. Then you need to increase the duration by 5-10 minutes daily until the duration of the air bath is 2 hours. Then you can move on to colder temperatures. Air baths should be taken in clothes that allow air to pass through well, and even better in the nude. During the air bath, it is recommended to perform feasible physical exercises, you can go jogging or walking. It is good to take after an air bath warm shower.

Sunbathing. The sun is an indispensable condition for the existence of all living organisms. Sun exposure improves metabolism, increases hemoglobin content, general tone body, its resistance against infections, has a beneficial effect on the function of the pancreas and the entire digestive system. Sunbathing should be taken in the morning no more than 1 time per day, at first no more than 5-10 minutes. Gradually, the duration of sunbathing is brought to 30-40 minutes. Sunbathing is not recommended immediately after eating, you must wait at least one and a half hours. It is necessary to cover your head from the sun's rays, and you should not read while lying in the sun - it is harmful to the eyes. In sunny weather, it is recommended to wear dark glasses to protect your eyes.

Water has the strongest hardening effect. Water procedures include rubbing, dousing (including showering), bathing (including bathing in ice water).

Water procedures should begin with rubbing: for 1-2 minutes, wipe the whole body with a wet mitten, sponge or towel from the bottom up in circular motions, then rub well with a dry towel and get dressed. When the body gets used to this procedure, you can move on.
Pouring. This is a stronger procedure that requires gradualness. At first, the water for dousing should be warm, then at room temperature and, finally, cool (up to +15 degrees).
The next stage of water procedures is a shower. You need to start with a water temperature of 30-35 degrees. Every day the water should become colder by 1-2 degrees and reach +15. The duration of the shower is 1-2 minutes.
An excellent hardening agent is bathing, it is especially useful to bathe in sea water, since during bathing, salts dissolved in water have an additional positive effect on the body.
For a long time in Russia, wiping with snow has been practiced, as a rule, after a bath. This is very effective method hardening, but it is acceptable only for absolutely healthy people.
And, finally, the most powerful method of hardening in terms of its effect on the human body is winter swimming. As with any other hardening procedure, the duration of bathing in ice water should increase gradually: 20 seconds at a time in the first winter, 40-50 seconds in the second. The maximum duration is 1 minute, and no more than 2-3 times a week. Be sure to consult a doctor, and in no case should you swim in ice water alone. The best option- is to join the club of "walruses", which are in many cities.

Daily method hardening can not only strengthen your health and improve working capacity, but also add new colors to your Everyday life. You can also read about the benefits of hardening

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The benefits of hardening
Hardening is a system preventive measures aimed at the body's resistance to adverse factors environment. Wellness hardening helps the body to increase adaptation to conditions external environment. That is, a hardened organism, even with significant fluctuations in ambient temperature, maintains a temperature internal organs within fairly narrow limits. For example: when sharp decline or an increase in the temperature of the external environment, a hardened organism will react sharply by narrowing or expanding blood vessels to the threat of possible strong cooling or overheating, and will limit or increase heat transfer. Whereas an unhardened organism will not be able to react so quickly, and will get hypothermia or overheating.

In addition, hardening a person increases the endurance of the body, strengthens the nervous system, increases immunity and resistance to diseases. Hardening is considered one of the best ways to maintain health.

Types of hardening
Hardening of the body can be divided into several types depending on the procedures performed:

Aerotherapy - hardening with air. This type hardening includes air baths and long walks in the fresh air. Fresh air hardens the body by cooling the skin receptors and nerve endings of the mucosa and thereby improves the body's thermoregulation. Air conditioning is beneficial for psycho-emotional state a person, increase immunity, saturate the body with oxygen and thereby contribute to the normalization of the work of most organs and systems of the body.
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Air quenching is the simplest and accessible method hardening. You need to spend more time outdoors, regardless of the weather and season. You need to try to spend more time walking in parks, forests, near water bodies, since in summer the air in such places is saturated with useful substances. active substances that are secreted by plants. In winter, walks in forests and parks are also very important, since winter air contains practically no microbes, is more saturated with oxygen and has healing action for the whole body.

Heliotherapy - hardening by the sun, effects on the body sunlight and warmth. Hardening by the sun increases the stability of the nervous system, accelerates the body's metabolic processes, increases the body's resistance, improves blood circulation, improves work muscular system, has a tonic effect on almost all body functions.
Hardening by the sun can not only bring benefits, but also have a very great harm, therefore, this type of hardening must be treated very responsibly and follow all the rules of hardening by the sun. In no case should burns, overheating and thermal shock be allowed. Improper sun exposure can lead to serious illnesses. Hardening by the sun should occur gradually and take into account the age, state of human health, climatic conditions and other factors.

Walking barefoot. This type of hardening is useful for both children and adults. On the feet of a person is a large number of biologically active points, which, when walking barefoot, are stimulated and help normalize the work of many organs and systems of the body. Walking barefoot increases the body's resistance to colds, improves immunity. This type of hardening is a good prevention of many diseases.

Hardening with water. Hardening with water is a very useful procedure for the human body. With water hardening, blood circulation in the body is more intense, bringing additional oxygen and nutrients to the organs and systems of the body. Water hardening can be divided into several types:
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Rubbing. Rubbing is the most gentle and sparing of all hardening procedures with water. Rubbing can be applied from the earliest childhood. Rubbing can be done with a sponge, hand or towel dipped in water. Wipe first upper part body, then rub it with a dry towel, and then wipe lower part body and also rub with a dry towel.
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Pouring. Dousing is a more effective procedure than wiping. Pouring can be general, that is, the whole body and local - dousing the legs. After the dousing procedure, it is necessary to rub the body with a dry towel.
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Shower. Shower hardening even more effective procedure hardening than rubdown and douche. There are two options for hardening with a shower, this is a cool (cold) shower and.
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Therapeutic bathing and ice swimming. This type of water hardening is becoming more and more popular every year. Therapeutic bathing and winter swimming have a great effect on all organs and systems of the human body, the work of the heart and lungs improves, the thermoregulation system improves. This type of hardening involves the strictest observance of all the rules for this type. It is necessary to start winter swimming after consulting a doctor.

hardening rules

It is necessary to start hardening procedures when a person is completely healthy. Children and people suffering from various diseases can start hardening with sparing procedures and only after consulting a doctor.
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The principle of gradualism must be observed. This applies to how temperature regime, and the time frame of hardening procedures. When hardening with water, you need to start the procedure with water at room temperature, gradually lowering it by 1-2 degrees. When hardening by the sun, it is also necessary to observe the principle of gradualness and start exposure to the sun from a few minutes, gradually increasing the time spent in the sun.
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It is also very important to carry out hardening procedures regularly, without long intervals, in any weather and season. If, nevertheless, it so happened that you long time interrupted hardening, then it is necessary to resume it with more gentle procedures.
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Combine hardening with. This will greatly increase the effectiveness of hardening procedures and have a beneficial effect on the entire body.
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Hardening should bring cheerfulness and joy. If you feel unwell after hardening procedures, then you need to stop hardening and consult a doctor.
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When hardening, it is necessary to take into account the individual characteristics of a person, the state of health, the season, natural and climatic conditions, and so on.
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Performing hardening procedures, it is necessary to carry out self-control. Rate general well-being, pulse, blood pressure, appetite and other indicators depending on individual characteristics organism.
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Remember that hardening is one of the components of a healthy lifestyle. Remember to pay attention to other aspects of your life as well.

Temper with pleasure and be healthy!

And a little more about hardening:

Prepared by: Anastasia Kuzheleva

If you are tired of getting sick every time the weather changes, start tempering your body. This will help not only strengthen the immune system, but also improve metabolism, which contributes to weight loss, strengthen the nervous system, heart and blood vessels. But do not immediately jump into the hole. How to temper properly - in our article.

Before listing all the safe hardening methods, remember the following:
Do not rush to do everything at once - otherwise the opposite effect will follow: you will get sick. Choose a few of the following items and gradually add the rest to them in turn.
You should start hardening only after making sure that you are absolutely healthy.
If you feel that you are getting sick, turn on a more gentle hardening mode, or temporarily refuse the procedures that made you feel worse.
Thermoregulation in children is weaker than in adults. Before you start hardening your baby, it is better to consult with your doctor.

1. Walking barefoot

To prepare your body for hardening, start walking around the apartment without slippers and in the lightest possible clothes. Yes, home sweaters, leggings and terry dressing gowns put away on the topmost shelf.

2. Sleep with an open window

Get in the habit of sleeping with the window open in the winter and with the window fully open in the summer. This not only hardens the body, but also has a beneficial effect on sleep. In a long unventilated room accumulates carbon dioxide, inhaling it, there is a feeling of fatigue, people begin to yawn. Sleep in such a room is disturbing - most often nightmares.

3. Washing with cold water

You need to accustom your body to cold water from a small point - start washing yourself in the mornings and evenings with cold water. The rule applies in all seasons.

4. Towel rubdown

To start hardening, wiping with a towel is one of the most safe ways improve thermoregulation, i.e. help maintain constant temperature bodies in different climates.
Rubdowns are beneficial to everyone, except for people with diseases or skin disorders.
What do we have to do? Wet a towel with water at a temperature of 35 degrees and rub the whole body to redness. It takes less than two minutes. Gradually lower the temperature of the water by one degree. After a month, you can wipe yourself with a cold wet towel.

5. Air baths

Air has a positive effect on blood vessels and improves blood pressure. You can take air baths both at home and on the street.
Houses: open all the windows in the apartment, creating a draft, and undress. Close the windows after 5 minutes and open them again after 10 minutes.
On the street: it is most useful to take air baths in motion, if it is warm outside - put on a minimum of clothes and go out for a walk. In the cold season - dress so as not to freeze. It should be remembered that you can easily get sick if you walk in low temperature and high humidity. Do not harden outdoors in case of rain, fog and strong winds.

6. Pouring

It is worth starting to pour over individual parts of the body at room temperature. The best time for pouring is in the morning. Gradually move on to dousing the whole body. If this task is up to you, gradually lower the temperature of the water. So, after a few months, you will begin to douse yourself with cold water. In order not to chill the body, take a warm shower before dousing. If the terrain allows you, go outside to pour yourself, of course, in the summer. Pouring on the street in winter is equivalent to diving into an ice hole - it is reasonable only after several years of hardening.

7. Contrast shower

A contrast shower will speed up metabolic processes and improve work of cardio-vascular system. The main rules of a contrast shower are to spray the whole body with a stream of water and not delay the switching of hot and cold water. Start with a few cycles of 30 seconds hot water- 10 seconds warm - 5 seconds cold water. After a week, remove the middle part of the cycle, leaving only the hot and cold water. After a week, complicate the task - 20 seconds of hot water - 10 seconds of cold. In a month you will be able to take a contrast shower 20-30 seconds of hot water, 20-30 seconds of cold.

8. Hardening feet

Tempering the feet is useful for both general strengthening immunity, and for the prevention of flat feet or hyperhidrosis - excessive sweating. Fill the tub ankle-deep with water at room temperature and walk around in it for a few minutes. Gradually lower the temperature by 5 degrees.

9. Bath

Bath, sauna - are also good source hardening. After the bath, you can plunge into cold water, douse yourself with cold water or jump into the snow. Remember that sudden temperature changes are dangerous for an unprepared organism. If you have just begun to harden, the item “cold after the bath” is no longer needed. Take a warm shower.

10. Bathing and winter swimming

Swimming in the river in the summer is also one of the ways to temper. Rarely, when the water in the rivers of central Russia warms up by more than 25 degrees. If you have been hardening for more than a year, try to swim for a few minutes or at least briefly go into cold water during the rest of the year. And for baptism, plunge into the hole.

In the first place of preventive measures colds worth hardening. It is hardening that normalizes the functions respiratory systems s of the person in the conditions of impact on an organism of the mode of low temperatures. This reduces the risk of contracting viral infections.

It is necessary to accustom a person to hardening from childhood. We use the Riga hardening method.

Physical activity of children is also the prevention of colds. Walking, running ensures the smooth functioning of the system blood vessels, developed lungs and bronchi, hardy heart. Running outdoors is especially useful.

Swimming is a universal hardening for everyone. It not only perfectly tempers and improves immunity, it is practically indispensable for a growing organism, as it develops muscles, promotes growth and normalizes the state of the child's vegetative-vascular system, which withstands high loads during the period of active growth. In addition, for schoolchildren, visiting the pool becomes universal remedy relaxing all the muscles and calming the nerves.

We use all these types of disease prevention in kindergarten throughout the year.

Clothing for the season

Children's clothing should be appropriate for the season, not warmer or lighter than necessary. The main requirement: so that there is no hypothermia, the feet are dry and warm. In winter, parents need to bring spare clothes to the kindergarten, as the mode kindergarten Daily morning and evening walks are scheduled.

Timely isolation of patients with acute viral and bacterial infections

When the first signs of the disease are detected, the child must be isolated.

Specific disease prevention

To prevent influenza, an annual vaccination is carried out.

Raise defensive forces organisms in autumn and winter

Taking antiviral drugs during the season of increased incidence of algirem, anaferon, arbidol, rimantadine, etc., as well as the use of herbs (phytotherapy), homeopathic remedies prevention and honey (in the absence of allergic reactions to the introduction of these funds).

Hardening of the body

Introduction

1. Principles of hardening

2. Basic hardening methods

3. Hygienic requirements for conducting classes

Bibliography

Introduction

What is hardening

Hardening is a set of measures to increase the body's resistance to the effects of adverse weather and climatic conditions. Hardening is a kind of training of the body's defenses, preparing them for timely mobilization. Tempering procedures normalize the state of the emotional sphere, make a person more restrained, balanced, they give vigor, improve mood. Hardening increases the efficiency and endurance of the body. A hardened person easily endures not only heat and cold, but also sudden changes in external temperature, which can weaken the body's defenses.

According to yoga, hardening leads to the merger of the body with nature.

The interpretation of hardening in relation to a person is given in the definition given by V. Dahl in “ explanatory dictionary living Great Russian language”. V. Dahl believed that to temper a person is “to accustom him to all hardships, needs, bad weather, to educate him in severity.”

Author of the book “On hardening” published in 1899 human body” famous Russian physiologist academician I.R. Tarkhanov, defining the essence of hardening, wrote: “Russian speech uses the word “hardening” or “hardening” as applied to the body by analogy with the phenomena observed on iron, steel, when they are hardened, giving them greater hardness and durability.

A well-known Russian pediatrician, an active supporter of hardening G.N. Speransky, considered hardening as the upbringing in the body of the ability to quickly and correctly adapt to changing external conditions.

The most important preventive role of hardening is that hardening does not cure, but prevents the disease. Hardening can be used by anyone, regardless of the degree of physical development.

From the history of hardening

As a means of increasing the body's defenses, hardening arose in ancient times. In the ancient cultures of the world, hardening was used as prophylactic to strengthen the human spirit and body.

AT Ancient Greece and ancient Rome, hardening, body hygiene was given great attention. In these civilizations, there was a cult of health and beauty of the body, therefore, hardening was included in the system of physical education as an integral part.

Hardening in these countries pursued both the goal of promoting health and developing a person's ability to endure all sorts of hardships. According to Plutarch, the hardening of boys in Ancient Sparta began from the very early age. From the age of seven, education was carried out in public houses in very harsh conditions: they cut their hair bald, forced to walk barefoot in any weather, and naked in the warm season. When children turned 12, they were given a raincoat to wear. all year round. They were allowed to bathe in hot water only a few times a year. And in their mature years, people had to observe these customs.

In Sparta, great attention was paid to the physical education of women. Like men, they “also practiced running, wrestling, throwing the discus and spears, so that their bodies would be strong and strong, and so would the children born to them,” writes Plutarch. “Toughened by such exercises, they could more easily endure the pangs of childbirth and come out of them healthy.”

For the ancient Romans, the most important hardening agent was a bath. Roman baths, or baths. They were spacious and roomy buildings built from the most the best varieties marble (the baths of Diocletian (505-506) accommodated 3,500 bathers).

In the terms there were rooms for undressing, gymnastic exercises and massage, there were a hot bath, pools with warm and cold water, showers, sand and mud baths were successfully used. On the roofs of many thermal baths, areas for sunbathing were arranged.

As a prophylactic, hardening was recommended by such prominent scientists of antiquity as Hippocrates, Democritus, Asklepiades, and others.

Hippocrates wrote: “As for the state of the weather for every day, cold days strengthen the body, make it elastic and agile.”

The hardening factors include the action of sunlight. healing action the sun was well known in Ancient Egypt, as evidenced by the inscriptions on the walls of ancient temples. Hippocrates was the first physician to recommend the use of sunbathing for therapeutic purposes.

AT Ancient China disease prevention and health promotion were of a state nature. “The wise,” said the Treatise on the Internal, “heals that disease that is not yet in the human body, because applying medicines when the disease has already begun is the same as starting to dig a well when a person is already thirsty, or to forge weapons when the enemy has already begun the battle. Isn't it too late?" The most important means of hardening were considered physical exercises, water procedures, solar radiation, massage, physiotherapy, diet.

In medicine ancient india used to increase stamina various exercises, such as yoga, aimed at maintaining and strengthening health, achieving moral and psychological balance. Based on the doctrine of three “organic fluids” (bile, mucus, air) and 5 cosmic elements (earth, water, fire, air and ether - the source of light), the ancient Hindus defined health as the result of their uniform displacement, the correct fulfillment of vital body dispatches, normal state sense organs and clarity of mind. Therefore, the efforts of doctors were directed to balancing the disturbed ratio of fluids and elements. The use of water in ancient India to improve human health is mentioned in the sacred Hindu books “Vedas”: “The flow of water is healing, water cools the heat of fever, it is healing from all diseases, healing brings you the flow of water.”

In Russia, hardening was of a massive nature. “Russians are a strong, strong, hardy people, able to easily endure both cold and heat. In general, people in Russia are healthy, surviving to old age and rarely sick,” wrote Adam Olearius, secretary of the Holstein embassy in Moscow.

Slavic peoples Ancient Russia they used a bath to improve their health, followed by rubbing with snow or swimming in a river or lake at any time of the year. The bath performed therapeutic and health-improving functions. Particular attention was paid to hardening in the Russian army, where the Russian bath was also widely used for “strength and health of the body”.

The views of Russian doctors, writers, scientists on the role of hardening in strengthening human health proceeded from the recognition of the determining role of environmental factors in the life of the body, its dependence on the conditions in which it exists and develops. They played a leading role in the development of the hardening technique and its scientific justification. So A.N. Radishchev, in his work “On Man, on His Mortality and Immortality,” published in the 18th century, wrote: “Everything affects a person. His food and nourishment, external cold and warmth, air and even light itself.

Hardening principles

Hardening is the skillful use of the perfect physiological mechanisms of protection and adaptation of the body, created by a thousand-year evolution. It allows you to use the hidden capabilities of the body, mobilize defenses at the right time and thereby eliminate dangerous influence on him adverse factors external environment.

Hardening must be carried out according to the following mechanisms:

The systematic use of hardening procedures

Hardening of the body should be carried out systematically, day after day throughout the year, regardless of weather conditions and without long breaks. It is best if the use of hardening procedures is clearly fixed in the daily routine. Then the body develops a certain stereotyped reaction to the applied stimulus: changes in the body's reaction to the effects of cold, which develop as a result of repeated cooling, are fixed and persist only when strict mode repetition of cooling. Breaks in hardening reduce the body's acquired resistance to temperature effects. In this case, there is no rapid adaptive response. So, carrying out hardening procedures for 2-3 months, and then stopping them, leads to the fact that the hardening of the body disappears after 3-4 weeks, and in children after 5-7 days. In the event of the appearance of signs of the disease, hardening is temporarily stopped; after recovery, it should be resumed from the initial period.

The gradual increase in the strength of the irritating effect

Hardening will bring a positive result only if the strength and duration of the hardening procedures increase gradually. You should not start hardening immediately with wiping with snow or swimming in an ice hole. Such hardening can be harmful to health.

The transition from less strong impacts to stronger ones should be carried out gradually, taking into account the state of the body and the nature of its responses to the applied impact. This is especially important to consider when hardening children and the elderly, as well as people suffering from chronic diseases heart, lungs and gastrointestinal tract.

At the beginning of the application of hardening procedures, the body has a certain response from the respiratory, cardiovascular and central nervous systems. As this procedure is repeatedly repeated, the reaction of the body to it gradually weakens, and its further use no longer has a hardening effect. Then it is necessary to change the strength and duration of the impact of hardening procedures on the body.

Sequence in hardening procedures

It is necessary to pre-train the body with more gentle procedures. You can start with rubdown, foot baths, and only then proceed to dousing, while observing the principle of gradual decrease in temperature.

When carrying out hardening, it is best to adhere to the known medical rule: weak stimuli contribute to a better administration of functions, strong ones interfere with it, excessive ones are fatal.

Accounting for the individual characteristics of a person and his state of health

Before you start taking hardening procedures, you should consult a doctor, as hardening has a very strong impact on the body, especially on people who are starting to use it for the first time. Given the age and condition of the body, the doctor will help you choose the right hardening agent and advise how to use it in order to prevent undesirable consequences.

Medical control during hardening will reveal the effectiveness of hardening procedures or detect unwanted deviations in health, and will also give the doctor the opportunity to plan the nature of hardening in the future. An important factor in assessing the effectiveness of hardening is self-control. With self-control, the hardening consciously follows the hardening with his well-being and, on the basis of this, can change the dosage of the hardening procedures. Self-control is carried out taking into account the following indicators: general health, body weight, pulse, appetite, sleep.

The complexity of the impact natural factors

The main means of hardening are air, water, sunlight; combination with physical exercises increases the effectiveness of hardening procedures. The choice of hardening procedures depends on a number of objective conditions: time of year, state of health, climatic and geographical conditions of the place of residence.

The most effective is the use of a variety of hardening procedures that reflect the whole complex of natural forces of nature that affect a person every day. The hardening effect is achieved not only by the use of special hardening procedures, but also includes the optimal microclimate of the room in which the person is located, and the heat-shielding properties of clothing that create a microclimate around the body.

The most favorable for hardening is the so-called dynamic, or pulsating, microclimate, in which the temperature is not maintained at a strictly constant level, but fluctuates within certain limits. It is necessary to train the body for fast and slow, weak, medium and strong cold effects. Such complex training is very important. Otherwise, a biologically inappropriate, rigidly fixed stereotype of resistance to only a narrow range of cold effects will be developed.

The effectiveness of hardening procedures is significantly increased if they are combined with the implementation sports exercises. At the same time, it is important to ensure that the magnitude of the loads on the body is also different.

Basic hardening methods

air hardening

The most common and accessible form of hardening is the use of fresh air. Such hardening procedures are available to people of different ages and can be widely used not only by healthy people, but also by those suffering from certain diseases. Moreover, in a number of diseases (neurasthenia, hypertension, angina), these procedures are prescribed as a remedy. This type of hardening must begin with the development of a habit of fresh air. Walking is very important for health promotion.

The hardening effect of air on the body helps to increase the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes improve, the activity of the cardiovascular and respiratory systems improves, the morphological composition of the blood changes (the number of red blood cells and the level of hemoglobin increase in it). Staying in the fresh air improves the overall well-being of the body, influencing the emotional state, causes a feeling of cheerfulness, freshness.

The hardening effect of air on the body is the result of complex impact row physical factors: temperature, humidity, direction and speed of movement. In addition, especially on the seashore, a person is influenced and chemical composition air, which is saturated with salts contained in sea water.

According to temperature sensations, the following types of air baths are distinguished: hot(over 30С°), warm(over 22С°), indifferent(21-22C°), cool(17-21С°), moderately cold(13-17С°), cold(4-13С°), very cold(below 4C°).

It must be borne in mind that irritant effect air affects the receptors of the skin the sharper than more difference skin and air temperatures.

Cool and moderately cold air baths have a more pronounced effect. Taking increasingly cooler air baths for the purpose of hardening, we thereby train the body to low temperatures external environment by activating compensatory mechanisms providing thermoregulatory processes. As a result of hardening, first of all, the mobility of vascular reactions is trained, which act as a protective barrier that protects the body from sudden changes in external temperature.

Warm baths, while not providing hardening, nevertheless have a positive effect on the body, improving oxidative processes.

Humidity in combination with fluctuations in its temperature can have a different effect on the processes of thermoregulation of the body. The intensity of evaporation of moisture from the surface of the skin and lungs depends on the relative humidity of the air. In dry air, a person easily tolerates significantly higher temperatures than in humid air. Dry air contributes to the loss of moisture from the body.

When taking air baths, air mobility (wind) is also important. The wind affects the hardening organism due to its strength and speed, its direction also matters. It, contributing to the enhancement of heat transfer by the body, increases the cooling power of air.

Air procedures for the purpose of hardening can be used either in the form of a dressed person being outdoors (walking, sports activities), or in the form of air baths, in which there is a short-term effect of air of a certain temperature on the naked surface of the human body.

Outdoor walks are held at any time of the year, regardless of the weather. The duration of walks is set individually for each person, depending on the state of his health and age. The increase in walking time should be carried out gradually, taking into account both the listed factors and the degree of fitness of the body, as well as air temperature.

It is expedient to combine staying outdoors with active movements: in winter - skating, skiing, and in summer - playing ball and other outdoor games.

Air baths

Air hardening prepares the body for subsequent hardening procedures, such as water hardening.

The dosage of air baths is carried out in two ways: a gradual decrease in air temperature and an increase in the duration of the procedure at the same temperature.

It is necessary to start taking air baths in a room, regardless of the season, at a temperature not lower than 15-16 ° C, and only after a while you can move to the open air. They are taken in a well-ventilated area. Having exposed the body, one should remain in this state at the beginning of the hardening course for no more than 3-5 minutes (further increasing the time). When taking cool and especially cold baths, it is recommended to active movements: gymnastic exercises, walking, running in place.

After an appropriate pre-training you can go to the reception of air baths in the open air. They should be taken in places protected from direct sunlight and strong winds. It is necessary to start taking air baths in the open air with an indifferent air temperature, i.e. 20-22° C. First air bath should last no more than 15 minutes, each subsequent one should be 10-15 minutes longer.

Cold baths can only be taken by hardened people. Their duration is no more than 1-2 minutes, with a gradual increase to 8-10 minutes.

Taking air baths in the open air should begin no earlier than 1.5 - 2 hours after eating and finish hardening 30 minutes before eating.

An important condition The effectiveness of hardening outdoors is wearing clothing appropriate to the weather conditions. Clothing must allow free circulation of air.

Hardening with water.

A powerful tool with a pronounced cooling effect, since its heat capacity and thermal conductivity are many times greater than air. At the same temperature, water seems to us colder than air. An indicator of the influence of water hardening procedures is the reaction of the skin. If at the beginning of the procedure she a short time turns pale, and then blushes, then this speaks of positive impact, Consequently, physiological mechanisms thermoregulation cope with cooling. If the reaction of the skin is weak, blanching and redness is absent - this means insufficient exposure. It is necessary to slightly lower the temperature of the water or increase the duration of the procedure. A sharp blanching of the skin, a feeling of severe cold, chills and trembling indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or reduce the procedure time.

Rubbing - First stage hardening with water. It is carried out with a towel, sponge or just a hand moistened with water. Rubbing is done sequentially: neck, chest, back, then they are wiped dry and rubbed with a towel until redness. After that, they wipe their feet and also rub them. The whole procedure is carried out within five minutes.

Pouring is the next stage of hardening. For the first douche, it is advisable to use water with a temperature of about + 30 ° C, further reducing it to + 15 ° C and below. After dousing, vigorous rubbing of the body with a towel is carried out.

A shower is an even more effective water procedure. At the beginning of hardening, the water temperature should be about + 30-32 ° C and the duration should not be more than a minute. In the future, you can gradually reduce the temperature and increase the duration up to 2 minutes, including rubbing the body. With a good degree of hardening, you can take a contrast shower, alternating 2-3 times water 35-40 ° C with water 13-20 ° C for 3 minutes. Regular intake of these water procedures causes a feeling of freshness, vivacity, increased efficiency.

When bathing, a complex effect on the body of air, water and sunlight is carried out. You can start swimming at a water temperature of 18-20 ° C and 14-15 ° C of air.

For hardening, it is recommended to use local water procedures along with general ones. The most common of these are washing the feet and gargling with cold water, as this hardens the most vulnerable parts of the body to cooling. Washing of the feet is carried out throughout the year before going to bed with water at a temperature of 26-28 ° C at first, and then lowering it to 12-15 ° C. After washing, the feet are thoroughly rubbed to redness. Gargling is carried out every day in the morning and evening. Initially, water with a temperature of 23-25 ° C is used, gradually every week it decreases by 1-2 ° C and is brought to 5-10 ° C.

AT last years winter swimming attracts more and more attention. winter swimming and swimming affect almost all bodily functions. In walruses, the work of the lungs and heart is noticeably improved, gas exchange increases, and the thermoregulation system improves. Winter swimming lessons should be started only after a preliminary hardening training. Swimming in an ice-hole usually begins with a small warm-up, which includes gymnastic exercises and light running. Stay in the water lasts no more than 30-40 seconds. (for long-term practitioners - 90 seconds). Be sure to swim in a cap. After leaving the water, energetic movements are made, the body is wiped dry with a towel and self-massage is performed.

Hardening in the steam room

Bath is an excellent hygienic, curative and hardening agent. Under the influence of the bath procedure, the body's working capacity and its emotional tone increase, recovery processes are accelerated after intense and prolonged physical work. As a result of regular visits to the bath, the body's resistance to colds and infectious diseases increases. Staying in the steam section of the bath causes the expansion of blood vessels, increases blood circulation in all tissues of the body. Under the influence of high temperature, sweat is intensively released, which contributes to the excretion of harmful products metabolism. Bath procedures are not recommended for people suffering from cardiovascular diseases, hypertension.

hardening by the sun

Solar infrared rays have a pronounced thermal effect on the body. They contribute to the formation of additional heat in the body. As a result, the activity of the sweat glands increases and the evaporation of moisture from the surface of the skin increases: the subcutaneous vessels expand and skin hyperemia occurs, blood flow increases, and this improves the blood circulation of air baths in all tissues of the body. Infrared irradiation enhances the effect of UV radiation on the body. UV rays predominantly chemical action. UV irradiation has a great biological effect: it promotes the formation of vitamin D in the body, which has a pronounced antirachitic effect; accelerates metabolic processes; under its influence, highly active products of protein metabolism are formed - biogenic stimulants. UV rays improve blood composition, have a bactericidal effect, thereby increasing the body's resistance to colds and infectious diseases; they have a tonic effect on almost all body functions.

The skin of different people has varying degrees sensitivity to solar radiation. This is due to the thickness of the stratum corneum, the degree of blood supply to the skin and its ability to pigmentation.

sunbathing

Sunbathing for the purpose of hardening should be taken very carefully, otherwise, instead of benefit, they will bring harm (burns, heat and sunstroke). Sunbathing is best in the morning, when the air is especially clean and not too hot, and in the late afternoon, when the sun is setting. The best time for sunbathing: in the middle lane - 9-13 and 16-18 hours; in the south - 8-11 and 17-19 hours. The first sunbathing should be taken at an air temperature of at least 18 °. Their duration should not exceed 5 minutes (then add 3-5 minutes, gradually increasing to an hour). Air baths while sunbathing can not sleep! The head should be covered with something like a panama, and the eyes with dark glasses.

3. Hygienic requirements during classes

Physical exercise is one of the most important hardening factors. Physical exercise greatly enhances functionality all body systems, increase its performance. Their health-improving and preventive effect is associated with increased physical activity, strengthening of the functions of the musculoskeletal system, and activation of metabolism.

For hardening and physical exercises, special clothing is used, to which a number of requirements apply.

To ensure body hygiene during physical exercise, it is necessary that sportswear be made from fabrics that have the following properties: hygroscopicity, ventilation, wind resistance, heat protection, etc. In summer, clothing consists of a T-shirt and shorts, in cool weather, a cotton or wool knitted tracksuit is used. In winter, sportswear with high heat-shielding and windproof properties is used. Shoes should be comfortable, durable and well protect the foot from damage, light, elastic and well ventilated. It is necessary to ensure that sports shoes and socks are clean and dry in order to avoid scuffs, and at low air temperatures - frostbite. AT winter time waterproof shoes with high heat-shielding properties are recommended.

In conclusion, we note that hardening is an important means of preventing the adverse effects of weather and climate conditions on the body. The systematic use of hardening procedures increases general level human health

Barnaul 2006

WORK PLAN

Introduction

1. Art is to be healthy

2. Comprehensive individual prevention

3. The healing effect of exercise

4. Hardening of the body

5. Organization rational nutrition

Work Conclusions

Literature

INTRODUCTION

In all historical stages of the development of medicine, two lines can be found in it: the first is the restoration of impaired health with the help of drugs, and the second is the achievement of the same goal by mobilizing the "natural defenses of the body." Of course, there have always been smart doctors who used both approaches, but, as a rule, one of them prevailed in practice.

Since ancient times, doctors have thought about this kind of questions and suggested various recipes prolongation of youth, improvement of the body. These recipes have changed as the development has progressed. scientific knowledge about the human body and about the nature of diseases. However, the efforts of medical thought until recently were mainly directed to the treatment of existing ailments. The natural mechanisms of maintaining health, the conditions that prevent the onset of the disease, have been little studied. The state of “pre-illness” was almost not studied, when a person still does not feel sick, and it seems to him that he is healthy, but his body began to cope worse with the usual effects of various harmful factors.

It is difficult to overestimate the importance of the modern detection of the state of "pre-disease", and most importantly the importance of preventive measures, thanks to which one can maintain health and prevent the development of many diseases: cardiovascular disorders, neuropsychiatric diseases, diseases of the musculoskeletal system, etc.

In order to be healthy, one must not treat oneself, but take measures to prevent the disease. It must be remembered that health is not only the absence of disease. When a person is healthy, he enjoys life, he has good mood, high efficiency.

Prevention of diseases is a decisive link in the protection and promotion of people's health, the basis of which should be the promotion of a healthy lifestyle, physical education and sports, starting with preschoolers.

1. ART - TO BE HEALTHY

Health is a priceless wealth of a person. "Health of the wise fee" (P. Beranger). The most important thing is to want to be healthy. Health is like capital: it can be increased, it can be squandered. If you want to be healthy, be it.

Each person should actively embark on the path of natural (not medical) protection, maintaining their health, preventing diseases, not to mention the fact that the main principle for people should be not the preservation, but the creation of health. After all, the human body has the wisdom of self-defense and self-preservation. As T. More said, “It is better for a wise man to avoid diseases than to choose medicines against them.

It can be argued that the time has come when natural methods of prevention and treatment should become dominant, as the only reasonable and natural ones.

We must remember the words of Hippocrates "The doctor heals, but nature heals." Think about the meaning of the following sayings: “It is a shame to admit, but of all beings, one person does not know what is useful for him” (Planius the Elder); “He who does not value life is not worthy of it” (Leonardo da Vinci); “Life is what people strive to preserve most of all and cherish least of all” (J. La Bruyère).

Human health is 50% dependent on lifestyle, 30% on the environment, 10% on genetic heritage, and only 8-10% on medical care. Therefore, a person has great opportunities to protect his health.

A person can live long if he himself does not shorten his life. “Our body is designed for 120 years of life. And if we live less, then this is not caused by the shortcomings of the body, but by the way we treat it. I am convinced that what we are told about natural aging is probably not quite fair. The rapid destruction of the body over the years occurs mainly not because we age, but because we do not age correctly. Our body does not have to age as quickly as it usually does. The rate of aging depends on us. It is only necessary to get rid of the factors that accelerate aging, including low physical activity. I believe that if we completely balance our being, both physically and emotionally, then the life expectancy limit may well rise to the level of 120 years” (Cooper).

For each person, and for the whole society no greater value than human health. The problem of human health must be raised to the level of the existing today environmental problem. It is necessary to create anxiety in society for human ecology. Speaking of health, we must always remember wise saying: « healthy person everything is needed, the whole world, the sick - only health.

Nowadays we cannot consider ourselves cultured person not being able to navigate in their well-being, in the functioning different systems his body, not being able to independently influence these functions by means of physical culture, food, etc. Every person should strive to master the art of being healthy, sparing neither time nor effort. This, of course, is not about enlightenment for self-treatment, which is unacceptable, as it is fraught with serious troubles for a sick person. No. We are talking about the need to promote hygiene knowledge and skills that support and increase health, and in case of illness contribute to successful joint work doctor and patient.

Wilhelm Humboldt once expressed the idea that over time, illnesses will be regarded as a consequence of a perverted way of thinking and therefore getting sick will be considered shameful.

Identification and study of the causes of diseases are the basis of prevention. The majority of illnesses result from exposure to external factors. However, illness can also be caused by internal causes located in the body itself. External (exogenous) causes - hypothermia, overheating, radiation, malnutrition, etc. - change internal state organism, resulting in a decrease in immunity, resistance to painful factors. Internal (endogenous) causes of diseases are associated with heredity, constitution, reactivity, immunity, etc.

Pathogenesis is the study of the mechanisms of the onset, development and course of a disease. Pathological process can develop into various levels: molecular, tissue, organ, finally, capture the entire system. It should be noted that in the body all cells, tissues and