If you walk in the winter near the river, you can become a witness of how coolly immersed in her fearless people in bathing suits. "Walrus" - we say about them and automatically hung up on them the label of supermen that do not freeze in the cold and never get sick. Is this true? Yes and no. "Hardening - a scientific and proven way to promote health," says Professor Gennady Apanasenko, D. M. H., head, Department of sports medicine and sanology National medical Academy. It strengthens the immune system and enables you to easily transfer any weather, be it hot or cold.
This is why doctors and people, in practice, achieved results in promoting health, it is recommended to do this for the prevention and treatment of different diseases, colds, cancer, vegetative-vascular dystonia, meteochuvstvenosti, and simply for those who want to increase their energy. But a positive result hardening network, only if you do it correctly. If you don't know about the pitfalls, you can pay for it in full depletion of the immune system. How to harden properly?
Start with walks on empty
"Start to harden from the outside walks in shape, walking on snow and soft contrast shower, " says Roman Tymoschuk. - This is the most gentle methods, they are suitable for all. They can be practiced twice a day: in the morning, to Wake up after a dream, instead of a Cup of coffee and in the evening after work to relieve fatigue".
Walking. "Go outside in sportswear, mash, stretch, proprietate. When you feel that the body is beginning to spread warmth, go for a quick walk or run. To walk you up until you warm. It is advisable not to walk earlier than 2-3 hours before bedtime because of a small incident action of these walks you can go to sleep later than usual. Also no need to walk on a full stomach - then not run, and not on an empty - can be cold," advises Roman Tymoschuk.
Walking on snow
. "Find clean snow, remove only the shoes and just go barefoot, " said Zviad Arabuli. As soon as you feel that the feet begin to freeze (this happens usually after 2-3 minutes), you must stop the occupation".
Easy douches. "Ideal for beginners suitable douche with a 2-3-fold alternating warm (about 40 °C) and summer (30 °C) water. It should take 3-4 minutes each cold phase up to 30 sec.", - advises neurologist Tatiana Maikov.
Second stage: the snow and the hard contrast
If the procedure of the first stage was simply to vitalize and mildly increased immunity, with hard contrast shower, cold water and wiping can be achieved more serious results. "This is an indispensable procedure to restore blood vessels, " says Yuri Betulin, the man who had healed many people from many serious problems such as psoriasis, arthritis and Oncology. "Both methods are suitable for those who have at least within 3-4 weeks mastered in practice walking and light contrast shower - warns Roman Tymoschuk. But if you have good health (the first indicator - you don't get sick with colds for more than a year), then you can immediately proceed to this stage".
At this level of hardening is necessary to take into account medical contraindications. "Thermal stress can exacerbate a number of diseases can cause a hypertensive crisis, a heart attack, improve blood sugar levels. Therefore, heart disease, hypertension, diabetes practice serious hardening only in exceptional cases, with the permission of the doctor, warns the doctor-nurse Boris Skachko. And people with any acute disease and acute exacerbations of chronic problems, especially accompanied by fever, pregnant (temperature stress can cause untimely contractions and even miscarriage) and children up to 6 years, it is generally contraindicated. Burmannia can pay miscarriage, child weakening of the immune system".
Douche and douche. "When water procedures need to learn to operate on two factors - their duration and the temperature difference between the warm and cold water. If, for example, with a light accent like the difference between cool and warm water is 10 °C, it is possible to gradually increase the difference (upper bound in this case, as was, let him remain at 40 °C). Normally, if you do it 2 degrees during the week. Lowering the degree, each day increase the duration of the procedure for 10-20 sec., - says Roman Tymoschuk. So get in the bathroom watch, and water thermometer, with which it will be convenient to measure the temperature load.
Increase of thermal stress up until the cold phase will not begin to Unscrew the faucet with cold water, not mixing it with warm. When you can easily transfer three minutes of this maximum contrast, it would mean that you are ready for extreme hardiness to winter swimming. Usually it takes several 3-4 months. These same principles are true for pouring (pouring buckets of water on the head) - temperature load can be increased by lowering the temperature from 30 °C and increasing the number of douches with one time (buckets) to 4-5".
Rubdown
. "Wipe the snow when multiple conditions, warns Zviad Arabuli, many years of practicing this type of hardening. - First, to do it better near the house, so you can quickly return indoors and keep warm. Secondly, the snow must be loose: if it's solid, you can scratch the skin. And thirdly, the need to warm up. In order not to freeze the hands, I recommend to wear gloves, and frozen head, cap. Then undress to the waist or to the bottoms and throw themselves in the snow. If done correctly, you should see how the skin rises couples. To effect enough to obidatsa snow 2-3 times. Breaks must actively move. The effect occurs when hardened regularly, 3-4 times a week. Yet it is important not to RUB less than 6 hours before bedtime - or because of tidal forces can just to stay awake." The procedure is contraindicated in skin diseases.
Major League: walrus
Winter swimming is an extreme form of hardening. Beginners and people, which are not in good health, the system classes are contraindicated. This extreme only experienced people with extensive experience of hardening, and the multiplicity of activities need to pick a strictly individual.
Winter swimming. "The ideal temperature for beginners - a little below zero. If severe frost, dive is not necessary - it is possible to SuperCool. If you come to dive and feel cold, do not dive can get, " says Roman Tymoschuk. In this case, you need to warm up - run, proprietati, peakloads a few minutes until you feel the heat. Then you can go in the water. If you have come to the knee and from the water catches the spirit, then rinse with water face wash - this will prepare a full immersion. Beginners need to be in ice water for no longer than 10 seconds.more experienced to 3 minutes. After exiting the water, it is important to quickly RUB you dry and dress so as not to overcool. The frequency of visits to the hole depends on the length of stay in water. If you feel for 10 seconds, you can marievale at least every day, if for 1-2 minutes, then after 1-2 days, and if more than 2 minutes, then after two days on the third. This time is required for recovery of the organism".
Personal experience
Correspondent Today visited the Park, where in Kiev traditionally dipped into the hole walrus and asked why they started hardening and after this has changed their being.
Anatoly, 54 years:
"A young man has earned a neuritis of the facial nerve. Recovered by douches and hole. Now just support your health - every few days, poured cold water, if possible, dive into the hole. Diseases do not disturb".
Tatiana, 48 years:
"Started because he saw how it affects others. Hardened for 2 years - started with a cold soul, now poured and dive into the hole. Before hardening was often sick with bronchitis, not now".
Basil, 52 years:
"Started hardening to extend longevity. For more than 30 years regularly, twice a day - morning and evening - pours cold water, if possible, dive into the hole. During this time, no sick, even with the flu".
Comments
Tatiana Maikov, neurologist:
"Some people get almost no dependence on winter swimming. They begin to practice it more often, than time to recover the body. Immersion need not be in order to feel the euphoria, and in order not to suffer from weakness. To find a way out of this situation is possible only in conjunction with your doctor. Remember that recovery from diving into a hole of the desired month, so do not overdo the ice procedures more often," warned the doctor.
But what about the vaunted walrus, you ask? They are healthy people. "Actually, most of them only give the impression of a healthy. There are some people who have from birth a great resource adaptation is a strong cardiovascular, endocrine, nervous system, " says Tatiana Maikov. They have disturbances may occur later. Take the vaunted walrus - Porphyry Ivanov. As you know, it all went barefoot, wearing just shorts, a practiced cold water and swam in the hole. But he died from a disease of the vessels of the legs, caused precisely chronic hypothermia. So the depletion of the mechanisms of adaptation manifested in him, in others it may manifest differently. And to maintain the body's defenses enough to stay on phase contrast shower," says the specialist.
Yuri Betulin, onlyslightly:
"If you douche, douche, rubbing snow may suit many people, such extreme hardening, as winter swimming is not. "It's quite an insidious method, - says Yuri Pavlovich. - Is the patient to stop diving, as entrenched, seemingly, the body starts the reverse process. Security forces begin to decline sharply. The disease worsens. I remember a 14-year-old girl with lung cancer, which has brought himself a winter swimming to such condition that to help her was impossible. It is very important not to overdo it and to know who can and who cannot. So if you seriously decided to start hardening, it is very important to consult with experts".
Author:
Gozalo D.
Source:
Today
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