Rules of hardening

To strengthen immunity, the nervous system to increase the endurance of the body and its resistance to adverse external influences can be achieved through hardening. There are several methods of its implementation, involving the use of various factors - heat, cold, temperature changes, solar energy. But the rules of tempering are the same for all types of events, and before starting classes it is important to remember them and clearly understand them.

The basic rules of hardening

The main principles of the procedure are as follows:

1. To begin hardening only in the absence of acute and relapses of chronic diseases. Ideally, a person should be completely healthy.
2. Take into account the individual characteristics of the body, for example, weight, lifestyle, age, nutrition.
3. Simultaneously use several types of hardening.
4. Increase the intensity and duration of activities gradually.
5. Do it regularly, in the case of large passes, you will have to begin procedures from the very first level.
6. Constantly monitor and note the slightest change in state of health - to measure pressure, body temperature, pulse.
7. Combine hardening with physical exertion.
8. During the procedure, do not go on a diet, be guided by the principles of healthy eating.
9. Normalize the ratio of time of work and rest.
10. When there are health problems or worsening of well-being, stop the activities.

Rules for Tempering with Cold and Heat

The type of immunity strengthening described is based on the effect of cold water (douche, bathing, "walrus") and steam (sauna, bath).

These techniques, both individually and in tandem, help increase the body's resistance to temperature changes, improve blood circulation and metabolism .

Rules:

1. Tempering with a cold start with wiping, walking barefoot on the dew, gradually increasing the load. Before "walrus" necessarily consult with a doctor.
2. Stay in the steam room for a start to limit 1-3 minutes, the temperature should be moderate. Exposure to hot air can be no earlier than 3-6 months after the first procedure.
3. Combining tempering with heat and cold is allowed, when the body is fully adapted to both types of activities.

General rules of air quenching

In this case, the main principle is gradualness. The complex of procedures is recommended to start with a comfortable air temperature (20-22 degrees), slowly and systematically lowering it.

It is important not only to purposefully temper, but also to walk regularly outdoors in light clothing, play sports, give time to active rest, get used to sleep at night with an open window.

The rules for tempering by the sun

In addition to the thermal impact, the type of activities intensification of chemical processes in the skin and the release of vitamin D.

The rules for sunbathing:

1. Start tempering at a temperature not lower than 19 degrees.
2. Always cover your eyes with glasses, wear a hat.
3. Sunbathe only in the morning (from 8 to 11 hours) and in the evening (from 17 to 19 hours).
4. The duration of sunbathing is increased gradually, starting from 3-5 minutes.
5. Combine the procedures with air and cold tempering.