Course work topic:
Hardening of children of the fourth year of life in the system of health-improving work
Introduction
1. Scientific and theoretical foundations of hardening children
1.1 The essence and mechanisms of hardening
1.2 Features of hardening of preschool children
2. Research of the effectiveness of hardening in the system of health-improving work with children of the fourth year of life
2.1 Purpose, objectives and organization of the study
2.2 Experimental justification of the effectiveness of the hardening system
Conclusion
Bibliography
Appendix
Introduction
According to V.K. Balsevich, most of the potential of Russian society in the first half of the 21st century will be made up of today's preschool children. It is they who will have to solve complex socio-economic, moral-ethical, national and other problems that currently concern the public of the Russian Federation.
According to A.G. Drums, the changes that have taken place in the political structure of the country demanded serious reforms in the system and the content of the activities of educational institutions, including, and perhaps primarily, for preschool children.
According to O.P. Shchepin recently, alarming data about a systemic deterioration in health, a decrease in the level of physical and motor fitness of preschool children have become commonplace.
The list of reasons that determine, in the opinion of many scientists, the current situation is a decrease in the general standard of living and social protection of the population of Russia, violation of the ecology of the environment, imperfection of the medical service system, insufficient funding of educational institutions and many others.
At the same time, the thesis about the priority of activities related to the protection of the child's health, increasing his functional capabilities, the level of physical and physical fitness, is the leading one in all programs of education and upbringing in preschool institutions.
It is known that many pre-pathological conditions of children can be prevented by means of physical education, and in this regard, Yu.K. Chernyshenko believes that this system does not function effectively enough. The situation that has developed in the system of physical education of preschool children has caused an urgent need for its improvement, which will make it possible to reduce or completely neutralize these negative tendencies.
Relevance the topic "Hardening of the child's body in the system of health-improving work with children of the fourth year of life" is due to the fact that the child needs health protection from adults. The scientific development of the problem of hardening became possible only thanks to physiological research. The prominent Russian physiologist I.R. Tarkhanov. This problem was considered in the works on human adaptation by the French physiologist Claude Bernard, the Canadian researcher G. Selye and the Soviet physiologist P.K. Anokhin. Clinical studies on the problem of hardening in our country were carried out by E.G. Levi-Gorinevskaya, G.N. Speransky E.D. Zabludovskaya, E.K. Talanova and many others.
Thus, hardening is a scientifically grounded systematic use of natural factors of nature to increase the body's resistance to adverse environmental conditions. If the hardening procedures are carried out correctly, the child can be hardened for quite a long time and get a good result - good health.
It is advisable to start hardening from infancy and continue throughout life. The fact is that two weeks after the termination of the hardening procedures, a noticeable maladjustment occurs, and after two months everything that the child acquired during the hardening period he may lose.
All of the above determines the problem of this study, which consists in determining the optimal ways of hardening children of the fourth year of life.
Object of study- a system of recreational work with children of the fourth year of life.
Subject of study- hardening as a means of improving the health of children of the fourth year of life.
Target of this work - to find out the role of hardening the child's body in the system of health-improving work with children of the fourth year of life.
In the course of the research, the following tasks:
1. Analyze the scientific and theoretical literature on the tempering of preschool children;
2. Conduct an experimental study of the use of hardening of children.
3. Justify the effectiveness of the experimental work.
The hypothesis of this study is based on the assumption that the use of hardening in the process of health-improving work with children of the fourth year of life will help to improve the health of the child and reduce the incidence of diseases in children.
1. Scientific and theoretical foundations of hardening children
1.1 The essence and mechanisms of hardening
The healing and hardening properties of cold water have been known since time immemorial and were widely used by various tribes and peoples of Ancient Russia. There is a well-known old folk custom of "cleansing": mass ablution in an ice-hole. Many documents from the time of Peter I have survived, which describe the addiction of Russians to ice water in combination with a bath.
Modern medicine puts into the hands of a person many different means designed to prevent and treat diseases. And many have entrusted the protection of their health to medicine, forgetting that there are life-giving sources, the reasonable use of which can make the best medicines unnecessary even in extreme old age. These sources of life are physical education and hardening of the body with the help of natural factors.
What is meant by the concept of "hardening"? “In Russian speech,” wrote professor V.V. Gorinevsky, - this concept arose on the basis of an analogy that exists between the transformation of iron and steel from one state to another and those methods that lead to strengthening the body and its endurance. " Summarizing the scientific data on the use of natural factors of nature, physiologist A.P. Parfenov noted that it is possible "... to define the hardening of a person as a special case of training aimed at improving the body's ability to perform work associated with increasing the resistance of its tissues in relation to the action of harmful influences."
In a narrower sense, hardening should be understood as various measures associated with the rational use of the natural forces of nature to increase the body's resistance to the harmful effects of various meteorological factors.
The senses, including the skin, perceive any changes that occur around and inside a person and transmit alarm signals to the central nervous system, which immediately turns on protective devices that ensure the balance and safety of its body. Research Tikhomirov I.I. and etc. Kenshalo, by determining the number of heat and cold spots on various areas of the skin surface, confirmed the assumption that there are significantly more thermoreceptors on the plantar surface of the foot than on other areas of the skin. Walking barefoot, acting on the receptor field, like the plantar surface of the foot, causes a high impulse generated by temperature sensations.
A large number of heat and cold spots on the sole is the reason that it is the cooling of the feet in non-hardened people that often causes colds. In addition, the feet are in reflex communication with the mucous membrane of the upper respiratory tract, with local cooling of the legs, its temperature drops sharply, as a result of which a runny nose, cough and hoarseness appear. Barefoot walking is the main form of local leg hardening. Under the influence of hardening, paradoxical vascular reactions are generated, i.e. when cooled, peripheral vessels do not narrow, but expand. When hardening, some principles must be observed: systematic, gradual and consistent, taking into account individual characteristics, a combination of general and local procedures, an active regime, a variety of means and forms, self-control.
General tempering activities are carried out throughout the daily life of a person and provide for the correct daily regimen, rational nutrition, daily walks, sleeping in the air, rational clothing, age-appropriate air and temperature conditions in the room, regular ventilation of the room.
Special hardening activities include strictly dosed exposure to ultraviolet radiation, gymnastic exercises, massage, air and water procedures, swimming, starting from an early age.
Hardening is a set of measures to increase the body's resistance to adverse weather and climatic conditions. Temperature is one of the most important environmental factors. The human body must constantly maintain a thermal balance at various external temperatures. In the body, oxidative processes continuously occur with the release of energy, which turns into heat and is transferred to the external environment. With a decrease in the temperature of the external environment, the intensity of metabolism increases, more heat is produced, which prevents hypothermia of the body, and the body temperature remains unchanged.
There is no person who would not like to be healthy. But this requires effort, and the more, the more impaired the health. The initial stages of hardening are sun, air and water procedures, bathing in cool and cold water. Scientists have noticed that a person who is isolated from the sun for a long time ceases to receive vitamin D, which is formed when the skin is irradiated with ultraviolet rays, as a result of which there are disruptions in the activity of various organs. Therefore, the prevention of "sun starvation" is a prerequisite for hardening. Air is the habitat of all life on Earth. Cold air, acting on the surface of bare skin, hardens the body. The body cools down faster with wind than with no wind. The higher the wind speed, the greater the heat transfer of the skin and the higher the hardening properties of the air. Also, water plays a huge role in disease prevention, health promotion and disease treatment. Water in general and ice water in particular has a number of properties that other liquids do not have. Water molecules have different structural bonds between oxygen and hydrogen that affect its properties. Cold water is a natural stimulant of the body's reserve forces. Water differs from drugs in that it has a healing effect on the entire body, while many drugs act selectively and often have a negative side effect.
1.2 Features of hardening of preschool childrenHardening of children is necessary in order to increase their resistance to the effects of low and high air temperatures and thereby prevent frequent illnesses.
The main effects of hardening procedures:
Strengthening the nervous system,
Development of muscles and bones,
Improvement of the work of internal organs,
Activation of metabolism,
· Immunity to the action of pathogenic factors.
The main tasks of hardening are strengthening healthy children, developing the body's endurance with changing environmental factors, increasing its resistance to various diseases. This is a system of measures that is an integral part of the physical education of children, both in preschool and at home.
Hardening, as a means of improving the body's defensive reactions, is based on training - a systematic repetition of the effects of certain factors, starting with short-term and weak effects and gradually increasing in strength and duration.
Tempering tools are simple and affordable. The main thing is to discard many ingrained prejudices of grandmothers and parents and not to wrap up children, not to be afraid of fresh air.
When hardening children, you should adhere to these basic principles:
· Carry out hardening procedures systematically,
Increase the exposure time of the hardening factor gradually,
Take into account the child's mood and carry out procedures in the form of a game,
Start hardening at any age,
Never perform procedures if the child is cold, that is, to prevent hypothermia of the child,
Avoid strong irritants: prolonged exposure to cold water or very low temperatures, as well as overheating in the sun,
Choose the right clothes and shoes: they must correspond to the ambient temperature and be made of natural fabrics and materials,
Tempered by the whole family,
Combine hardening procedures with physical exercises and massage,
· Never smoke in the room where the child is.
The main hardening factors are natural and available “Sun. Air and Water ". Hardening is carried out under the indispensable observance of the following conditions:
· Taking into account the individual characteristics of the child when choosing a hardening method;
· Complex use of all natural factors and hardening procedures;
· Gradualness in increasing the strength of the impact of a natural factor;
· Systematic hardening - it is carried out all year round, but its types and methods change depending on the season and weather;
· Calm, joyful mood of the child during the hardening procedure.
For the improvement of children of all ages, walking barefoot is very useful in all respects, if only because it is the prevention of flat feet and deformity of the foot (curvature of the big toe with subsequent negative manifestations of this pathology).
To achieve good general physical development of children and resistance to diseases, scientists recommend teaching children to systematically walk barefoot (at home, in the yard, in the country and even in parks, gardens, on the street). You need to start in the summer, and then in cool weather. continue this healthy activity. Young children have a natural tendency to walk barefoot if not forbidden by their parents, especially in puddles after rain.
Many people, accustomed to walking barefoot from childhood, retain this habit for the rest of their lives and do not have problems with flat feet, deformities of the feet, etc. In addition, they are less likely to get colds. As already mentioned, in all cases it is necessary to adhere to the "golden rules" of hardening - gradual and systematic. The child should be taught to walk barefoot, first on the carpet, and on warm summer days - on the grass or hot sand.
Children from 1 year old and older who have undergone such a hardening course can be allowed to run barefoot on a painted wooden or parquet floor, and in summer - on grass or sand for no more than 30 minutes a day; then the time is gradually increased. A preschool child hardened in this way can benefit from health all year round at home, and in warm weather and in the yard without shoes. Foot baths with a gradual decrease in water temperature are useful after walking barefoot.
Since the feet are reflexively connected to the upper respiratory tract, it is useful for children, like adults, to rinse their throat and nose with water at the same time as walking barefoot, gradually reducing the water temperature from 20 to 8 ° C.
You can start hardening a child at any age after examining the baby by a pediatrician.
Weakened and sick children are prescribed mainly partial water procedures: washing, wet rubbing the body in parts, pouring lukewarm water over the feet. The temperature of the water, from the initial (35-36 °), is reduced very slowly. And only after improving the general condition of the child is brought to the temperature recommended for healthy children. In children suffering from exudative diathesis, only unaffected areas of the skin are wiped with water. In acute diseases accompanied by an increase in body temperature, hardening procedures are stopped and prescribed again after recovery, taking into account the individual characteristics of the child's body.
According to the intensity of the impact on the body, water procedures are arranged in the following order: wet rubdown, dousing, shower, foot baths. Caution is required when hardening weakened children who have suffered a serious illness. At first, during the first 2-3 days, only hands are wiped, then the same amount - hands and chest, then hands, chest and back, etc. Then, without haste, they gradually switch to other hardening methods.
All procedures for hardening children should not bring them negative emotions and discomfort. It must also be remembered that for children with chronic diseases, appropriate therapy is also necessary for hardening. Together with treatment, hardening will bring a positive result, strengthen the health of the child, and allow him to grow up as a strong person, adapted to adverse influences.
Hardening should be carried out systematically, and not occasionally. Long breaks lead to a weakening or complete loss of the body's adaptive defense reactions.
Hardening water treatments
The most common type of hardening is water hardening. It must be carried out in conjunction with other methods, in particular, with light-air baths and hardening by the sun.
Water quenching can be done as a local or general procedure. Local procedures include washing, rubbing, dousing, bathing. Hardening is only effective when a warm child is poured over with cold water.
Intensive hardening methods
Intensive hardening methods include those methods in which at least a short-term contact of the body with snow, ice water or frosty air occurs. Contrasting procedures occupy an intermediate place between traditional and intensive hardening. For chronic diseases of the upper respiratory tract in children, tonsillitis, adenoids, it is preferable to use contrast procedures.
The main types of contrast hardening procedures:
Contrasting foot baths,
Contrast rubdown,
· cold and hot shower,
· Russian sauna .
Research on the effectiveness of hardening in the system of health-improving work with children of the fourth year of life
2.1 Purpose, objectives and organization of the study
To confirm this hypothesis, an experimental study was carried out.
The purpose of this study is to assess the effect of hardening on preschool children of the fourth year of life.
The main objectives of the study:
1. To develop and experimentally substantiate the technology of hardening of children of primary preschool age.
2. Trace the dynamics of health, physical fitness and the number of colds in preschoolers involved in various health improvement programs.
The methodological basis of the research was formed by modern ideas about the patterns of development of functional systems (P.K. Anokhin, 1975), the leading role of activity in the formation of a person as a person (B.G. Ananiev, 1980; A.V. Zaporozhets, 1986; A.N. Leontiev, 1994), age periodization (I.A. Arshavsky, 1975), human ontokinesiology (V.K.Balsevich, 2000).
The study involved 20 preschoolers aged 3 years. Children were divided into two groups - control and experimental. The control group studied according to the methodology that was practiced by the teachers before the start of the experiment, the experimental group studied according to a specially developed method of hardening.
To determine the effectiveness of the work carried out before and after the experimental work, the children were examined
Pedagogical observations were used to determine the effectiveness of the proposed methods, to establish qualitative and quantitative indicators of health, volume and intensity of physical activity, and control over the health of children.
The study took place in three stages.
At the first stage, on the basis of a medical examination and medical records of children, the state of health of the children was revealed.
At the second stage, the children of the control group continued to undergo the wellness program according to the traditional method. Children of the experimental group participated in health improvement according to a specially developed healing method using hardening.
At the third stage of the study, the health of children was re-examined and, on the basis of this, recommendations were developed on the use of hardening in health-improving work with preschoolers of the fourth year of life.
2.2 Experimental justification of effectiveness hardening systemsThe results of the analysis of children's medical records before the experiment indicate an unfavorable trend associated with an increase in the number of preschoolers assigned for health reasons to the preparatory and special medical groups.
The most common health abnormalities identified in children are frequent acute respiratory infections and diseases in 60% of preschoolers. Various viral infections were observed in 40% of children. Chronic inflammatory diseases (pyelonephritis, bronchitis, laryngitis) were diagnosed in 30% of children.
Tables 1 and 2 contain the data of medical examination of children (Appendix 1.2). The tables show data for the last three months before the start of the experiment.
Diagrams 1,2 show the comparative results in the control and experimental groups (Appendix 3.4).
From the diagram and tables, you can see that both in the control and in the experimental group, a very large number of children are susceptible to colds and viral diseases.
After the examination, the children of the control group continued to go through the previous health improvement program, which included walks in the fresh air, morning exercises, two physical education sessions a week, and washing with cold water.
The system of recreational work in the experimental group included the following activities:
· Morning exercises (daily).
· Physical training 2 times a week.
· Walking every day at a temperature not lower than - 20C (daily).
Washing with cool water (3 times daily, water temperature + 14, + 16 C.
· Daytime sleep with the use of herbal medicine (the use of individual phytopillows with herbs: chamomile, juniper, pine buds).
· Invigorating gymnastics with music (daily after sleep).
· Walking along the “path of health” (prevention of flat feet) every day after sleep.
· Rinsing the mouth with water at room temperature (every afternoon).
· Quenching system.
· Salt hardening (daily after naps).
· The use of individual aromatherapy jewelery with aroma oils in order to prevent influenza and colds.
· Gymnastics for the eyes in classes with increased stress on vision (modeling, drawing), in order to prevent myopia.
· Respiratory exercises to increase the vital volume of the lungs (daily).
Study and application of the elements of play massage: (hardening breath, hand massage, massage of the magic points of the ears, hardening massage of the soles.)
Prevention of scoliosis (monitoring the position of the child's body during the day, during classes, while sleeping, while eating.)
· Games in a dry pool for the successful development of the musculoskeletal system.
· Games and exercises at the mini sports complex "Monkeyhouse" - stress relief, overcoming fear, development of tenacity, dexterity, flexibility.
Particular attention in this system of health-improving work was given to the hardening of children.
Hardening is permissible only when the child is in full health; procedures can be started at any time of the year, but the most favorable for this is the warm time.
Children should not be immediately exposed to strong influences of cold air or water; they should be taught to them gradually, slowly and the more carefully, the younger and weaker the child. Gradualness is one of the basic rules of hardening.
The hardening system is presented in table 3 (Appendix 5).
It is necessary to carry out hardening procedures taking into account the individual characteristics of the child and his age. At the same time, the state of health, general physical development, the type of the nervous system, well-being and mood at a given time are of great importance. When choosing hardening measures, a doctor's advice is needed.
You need to carefully look at how the child tolerates cooling, how the heat acts on him. Here, age, a recent illness, and the state of the nervous system can play a role. Children who are very sensitive to cooling need a special approach, more gradual hardening measures. This is where the advice of a doctor is needed. You should not completely abandon hardening without special reasons, since for children who react sharply to cooling, it is just very important.
Sometimes a child treats hardening procedures badly only because he is pampered, does not want to do what is unusual for him. In this case, you will have to show sensitivity and perseverance in developing the habit of hardening procedures.
Washing is the most accessible type of water hardening. You need to start with lukewarm water (30-32 ° C), gradually lowering its temperature to room temperature, and then use tap water.
Traditionally, it is customary to rub the body with a towel after water procedures until the skin turns red. In recent years, a number of scientists dealing with hardening have expressed the opinion that rubbing the skin, increasing its temperature, shortens the cooling time and reduces the hardening effect. So, according to the research of A.K. Podshibyakin, intensive self-massage, as well as rubbing the skin, leads to an increase in its temperature by 2-3 degrees or more compared to the initial one. Children still need a recommendation to rub their skin after washing or showering, since their thermoregulation is not yet sufficiently developed and heating the skin in this case will help the body to quickly eliminate the effects of cooling.
Walking in the fresh air is great for hardening children. You should not be afraid that a child may catch a cold while walking. You just need to teach him to walk in any weather, to be in the fresh air every day. Clothes for walking in the cold season should be warm and light enough so as not to hinder movement.
The positive impact of recreational activities, first of all, affects the physical and neuropsychic development of the child. This can be judged by how it grows and develops.
The effectiveness of hardening procedures largely depends on the correctness of their implementation, when any seemingly trifle matters. A mandatory requirement for adults helping children during hardening: hands should be cleanly washed, nails cut short, the skin on the palms is soft and warm. Hard skin is smeared with petroleum jelly, cold hands are warmed, rings, rings must be removed.
All hygienic water procedures have a hardening effect if they are skillfully combined with special techniques. Tempering with cold water will not bring the desired effect if the usual hygienic washing is performed warm. When hygienic measures are combined with hardening measures, a systematic training of the body is achieved and the time specially allotted for procedures is reduced. In addition, a positive psychological effect is achieved, educating adults and children about the need for hardening activities in the daily routine.
It is necessary to start hardening with water with the least harsh effects - local rubdowns or dousing, gradually moving on to general ones. As local hardening water procedures, you can use washing after sleep, washing hands before eating, after walking and using the toilet, rubbing, playing with water. All of these procedures are usually performed at the same time, according to the regimen.
General water hardening procedures have a sharper irritating effect than local ones, which is primarily due to the larger area of cold exposure, since water comes into contact with the whole body at the same time, except for the head. In addition, during general procedures, usually closed parts of the body are also poured over - the chest, abdomen, located above the organs of intense heat production (liver, heart, kidneys) and therefore have a higher temperature.
Air, sunlight and water must be widely used in the daily life of a preschooler all year round. From this point of view, one should approach personal hygiene, daily routine, a set of clothes for children, and the room in which they live.
Walking barefoot is one of the oldest hardening techniques, widely practiced today in many countries. In addition, the muscles of the foot are trained. Preventing flat feet. Therefore, it is recommended to walk barefoot on mowed grass, fallen needles in the forest, etc. You need to start walking barefoot in the room, first for 1 minute and add 1 minute every 5-7 days, bringing the total duration to 8-10 minutes daily.
Air baths are used to accustom children to direct contact of the entire body surface with air. At the same time, in addition to temperature, humidity and air movement are important.
For air baths, they choose a site protected from the wind; they can be carried out on the terrace, on an open balcony. Children are stripped naked or only short panties are left.
At first, air baths last only 3-4 minutes, gradually increasing their duration, you can bring it up to an hour. It is better to start the procedure in calm weather at an air temperature of at least 23-24 °.
During air baths, children should be in motion, on cool days, more active games should be selected, on warm days - calm. You can offer the child some interesting task: throw and catch the ball a certain number of times so that it never falls, roll a wooden hoop to the end of the path, run 2-3 times around a tree, a gazebo, etc.
Sun baths have a general strengthening effect on the body of preschoolers, enhance metabolism, and increase the body's resistance to diseases. In the skin, under the influence of sunlight, substances rich in vitamin D (antirachitic) are formed, which improves the absorption of calcium and phosphorus salts, which are especially important for a growing body. Exposure to the sun is also beneficial because children get used to tolerating the heat effects of the sun's rays and feel cheerful even in hot weather.
But after prolonged exposure to the sun, some children may develop weakness, irritability, and sometimes poor sleep. Therefore, it is necessary to carefully monitor the well-being of children both during and after sunbathing.
The place chosen for sunbathing must be dry. The child lies down on the mat so that the body is illuminated by the sun, and the head is in the shade (it can be covered with a panama hat). The duration of the procedure at the beginning is 4 minutes, while the child changes position, exposing his back, right and left sides, stomach to the sun. Every 2-3 baths, another minute is added to the irradiation time for each side of the body. Gradually, the duration of sunbathing can be increased to 25-30 minutes.
After 2-3 minutes after the end of the sun bath, the child should be poured with water with a temperature of 26-28 ° and arranged to rest in the shade for half an hour.
Rubdown is the most gentle water procedure that can be used not only for healthy, but also for weak children. The procedure is performed as follows. With a moistened end of a towel or a mitten, wipe your hands, neck, chest, abdomen, legs, back, immediately wiping dry until slightly reddened. The water temperature is initially 30 °, gradually lowering it, bringing it to room temperature.
Pouring is an excellent hardening tool, simple and affordable. Initially, the water temperature should be 30-32 °, every 3 days it is reduced by one degree. You can bring it up to 22-20 ° for children of primary preschool age.
On warm days, the procedure is carried out in the air, on cold, damp or windy days - indoors. For pouring, you can use a shower, garden watering can, or a pitcher. The child stands on a wooden lattice (so as not to stain the soles of the feet after dousing). First, he washes his hands (with soap) and his face under running water, slightly moistening his head with a damp hand. Then a stream of water from a height of 40-50 centimeters is directed to his neck, bypassing his head. The child turns, alternately substituting his back, side, chest, etc. The water should drain in a wide stream over the body.
When choosing the number of procedures and determining their place in the daily routine, one should take into account, firstly, that highly cooling procedures covering the entire surface of the child's body can be prescribed no more than once a day. Secondly, it is permissible to carry out air and water procedures on the same day. These can be both independent activities, for example, dousing before lunch, air baths in the afternoon, or related to each other: a water procedure after an air bath. Finally, you should not carry out powerful water treatments, such as a cold shower, before bed. They have an aphrodisiac effect that is very beneficial in the morning or afternoon, but not in the evening.
With the reasonable use of natural natural factors, children become hardened over the summer and become healthier. The results obtained can be consolidated and persistent only if the habit of fresh air and cool water is maintained throughout the year.
In autumn and winter, the choice of special hardening measures is limited, and therefore it is especially important to carry them out consistently and systematically.
The main remedy for the cold season is fresh air. Children should spend as much time outside as possible.
The habit of washing to the waist with cool water acquired in the summer must be preserved in winter conditions as well. With the onset of autumn, the temperature of tap water begins to gradually decrease, thereby creating natural conditions for getting used to cold water.
Hardening of the nasopharynx can be carried out at any time of the year. Children 3 years old should rinse their mouths with boiled water at room temperature with the addition of chamomile or sage infusion 2 times a day - in the morning and in the evening. 1/3 cup of water is used for each rinse. The duration of the procedure is gradually increasing.
Salt hardening technique
Indications: The salt hardening method is indicated for all preschool children.
Technique: Hardening is carried out after a nap under the supervision of a teacher. A child walks barefoot on a flannel rug soaked in a 10% solution of sodium chloride at room temperature. They stomp on the rug for 2 minutes. The children then move onto a second mat, rubbing the salt off the soles of their feet, and then move to a dry mat and wipe their feet dry. An important point when hardening is that the foot must be preheated. For this purpose, foot massagers, button and stick tracks are used.
Mechanism of action: Mechanical and chemical through thermo and chemoreceptors of the skin of the feet. The saline solution irritates the chemoreceptors, causing the peripheral vascular expansion of the feet. Heat generation is reflexively enhanced, blood flow to the lower extremities and feet increases, and heat remains for a long time. Mechanical actions result from irritation of biological points on the sole.
Equipment: 3 flannel rugs,
a) with different-sized sewn-on buttons,
b) with sewn sticks.
10% solution of sodium chloride temperature + 10 ° + 18 ° С 1 kg of salt per 10 liters. water 0.5 kg per 5 liters. water 0.25 kg per 2.5 liters. water
This method of hardening is affordable and simple, does not require large material costs and time, and is a pleasure for children. And most importantly, it has a pronounced effect, plays an essential role in the prevention of colds in children.
After the experimental study, the children of the control and experimental groups were again examined for their health status. The results are shown in Tables 4, 5 (Appendix 6, 7).
Diagrams 3.4 show the comparative results before and after the experimental work (Appendix 8.9).
These diagrams are also confirmed by pedagogical observations, which showed that the children of the experimental group began to get sick much less often, and those children who fell ill tolerated the disease much easier and recovered faster than before the experimental work.
Thus, the study showed that with the regular use of various methods of hardening in health-improving work with children of the fourth year of life, the health of children is significantly strengthened, the adaptive capabilities of the body and its resistance to infections increase significantly.
Conclusion
In modern conditions, the importance of hardening is increasing. Hardening is one of the most important components of a healthy lifestyle. Hardening has a beneficial effect on the entire body: it increases the tone of the nervous system, improves blood circulation and metabolism; when the body surface is irradiated, a number of photochemical reactions occur in the body, entailing complex physicochemical transformations in tissues and organs (these reactions cause a beneficial effect on the entire body ). The disadvantages can be attributed only to the failure to comply with the principles of hardening, as a result of which various disorders occur in the body.
Hardening is most often viewed as the process of adaptation of the body to changing weather and climate conditions. But, speaking of hardening as a means of physical education, I mean not only the adaptation of the organism, which occurs under the influence of unfavorable conditions. Hardening should be considered as a conscious application in a certain system of measures that increase the body's resistance, educate the ability to quickly and without harm to health be applied to various environmental conditions. Hardening should begin from early childhood and continue throughout life, modifying the forms and methods of its use depending on age.
The study showed that the use of a variety of hardening methods gave quite effective results. Children became less likely to get sick, the resistance of the children's body to infections increased. From this we can conclude that it is necessary to widely introduce systematic hardening methods into the health programs of kindergartens. In this case, you can use water procedures, air and sun baths.
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Appendix
Annex 1
Table 1 - Indicators of health of the control group before the experimental work
| Name | ARI | ARVI |
| Masha A. | + | + |
| Ira V. | ||
| Kolya G. | + | |
| Katya E. | + | |
| Rustam K. | ||
| Marina K. | + | + |
| Olya K. | ||
| Glory L. | + | |
| Rita M. | + | + |
| Kolya F. | + |
Appendix 2
Table 2 - Indicators of health of the experimental group before the experimental work
| Name | ARI | ARVI |
| Marina B. | + | |
| Kolya V. | + | |
| Roma D. | + | + |
| Anya J. | + | |
| Sasha K. | + | |
| Kolya N. | + | |
| Ira P. | + | + |
| Nastya P. | + | |
| Lisa T. | ||
| Misha H. |
Appendix 3
Diagram 1. Distribution of children in the control group before experimental work
Appendix 4
Diagram 2. Distribution of children in the experimental group before experimental work
Appendix 5
Table 3 - Methods of hardening
| Procedure | Time spending | special instructions |
| Walks in the open air | Morning and afternoon | In winter and autumn at least 2 hours, in summer up to 6 hours |
| Air baths | In the morning or after a nap | In autumn and winter in the room, start from 5-10 minutes to 30-60 minutes 2 times. In combination with gymnastics, games in summer, light-air baths 10-60 minutes and longer |
| Sunbathing | In the middle lane 9-11 h | 4-40 min (on all sides of the body) |
| Rubdown | Early in the morning or before naps | 2-3 minutes |
| Douche | In the morning after gymnastics, air and sun baths (in summer) | 40-90 s |
| Gymnastics | 20-30 minutes after breakfast | 12-15 minutes |
Appendix 6
Table 4 - Indicators of health of the control group after the experimental work
| Name | ARI | ARVI |
| Masha A. | + | |
| Ira V. | ||
| Kolya G. | + | |
| Katya E. | ||
| Rustam K. | ||
| Marina K. | + | + |
| Olya K. | + | |
| Glory L. | + | |
| Rita M. | + | + |
| Kolya F. |
Appendix 7
Table 5 - Health indicators of the experimental group after the experimental work
| Name | ARI | ARVI |
| Marina B. | ||
| Kolya V. | ||
| Roma D. | + | |
| Anya J. | ||
| Sasha K. | ||
| Kolya N. | + | |
| Ira P. | ||
| Nastya P. | ||
| Lisa T. | ||
| Misha H. |
Appendix 8
Diagram 3. Distribution of children in the control group after experimental work
Appendix 9
Diagram 4. Distribution of children in the experimental group after experimental work
BRANCH IN IRKUTSK
Test
on Valeology
on the topic: "Hardening of children and adolescents"
Prepared by:
5th year student of the c / o RSUPC
Vinokurova T.A.
Checked:
Gaskova N. P.
Irkutsk 2010
What is hardening ?
Preparing them for timely mobilization. Hardening 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 seasoned person easily tolerates not only heat and cold, but also sudden changes in external temperature, which can weaken the body's defenses.
According to yogis, hardening leads to the fusion of the body with nature.
All hardships, needs, bad weather, bring up in severity. "
When applied to the body, the Russian speech resorts by analogy with the phenomena observed on iron, steel when they are hardened, which gives them greater hardness and durability. "
The well-known Russian pediatrician, an active supporter of hardening, G.N. Speransky considered hardening as an education 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 heal, but prevents disease. Hardening can be applied by anyone, regardless of the degree of physical development.
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 a preventive measure to strengthen the human spirit and body.
In Ancient Greece and Ancient Rome, great attention was paid to tempering, body hygiene. 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.
Sparta began at an early age. From the age of seven, upbringing was carried out in public houses in very harsh conditions: they were shaved bald, forced to walk barefoot in any weather, and naked in the warm season. When the children turned 12, they were given a raincoat that they had to wear all year round. They were only allowed to bathe in hot water a few times a year. And in adulthood, 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 a disc and a spear, so that their bodies were strong and strong, and so were the children they bore,” writes Plutarch. "Hardened by such exercises, they could more easily endure the pain of childbirth and come out of it healthy."
The ancient Romans had a bath as the most important hardening agent. Roman baths, or baths, were spacious and spacious buildings built of the finest types of marble (the baths of Diocletian (505 - 506) housed 3,500 bathers).
The thermal baths had 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, sunbathing areas were set up.
As a preventive measure, hardening was recommended by such prominent scientists of antiquity as Hippocrates, Democritus, Asklepiad, etc.
Hippocrates wrote: "As for the state of the weather for every day, cold days strengthen the body, make it elastic and mobile."
The hardening factors include the action of the sun's rays. The healing effect of the sun was well known in ancient Egypt, as evidenced by the inscriptions on the walls of ancient temples. The first physician who recommended the use of sunbathing for therapeutic purposes was Hippocrates.
In ancient China, disease prevention and health promotion were of a state nature. “A wise man,” said the Treatise on the Inner, “treats a disease that is not yet in the human body, because applying medicines when the disease has already begun is like starting to dig a well when a person is already tormented by thirst, or forge weapons when the enemy has already begun the battle. Isn't it too late? " The most important means of hardening were physical exercises, water procedures, sun exposure, massage, remedial gymnastics, and diet.
Equilibrium. Based on the doctrine of three "organic liquids" (bile, mucus, air) and 5 cosmic elements (earth, water, fire, air and ether - the source of light), the ancient Hindus defined health as a result of their uniform displacement, the correct fulfillment of vital functions of the body , the normal state of the senses and clarity of mind. Therefore, the efforts of doctors were directed at balancing the disturbed ratio of fluids and elements. The use of water in ancient India for the purpose of strengthening human health is said in the sacred Hindu books "Vedas": "The flow of water is curative, water cools the heat of fever, is curative from all diseases, healing brings you the flow of water."
In Russia, hardening was massive. “Russians are a tough, strong, hardy people, able to easily endure both cold and heat. In general, people in Russia are healthy, living to a ripe old age and rarely ill, ”wrote the secretary of the Holstein embassy in Moscow, Adam Olearius.
The Slavic peoples of Ancient Russia used a bath to strengthen their health, followed by rubbing with snow or swimming in a river or lake at any time of the year. The bathhouse performed therapeutic and health-improving functions. Particular attention was paid to tempering in the Russian army, where the Russian bath was also widely used for "strength and health of the body".
From the conditions in which it exists and develops. They played a leading role in the development of the hardening methodology and its scientific justification. So, A. N. Radishchev in his work "About man, about 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 a skillful use of the perfect physiological mechanisms of protection and adaptation of the organism, created by millennial evolution. It allows you to use the hidden capabilities of the body, to mobilize at the right time the defenses and thereby eliminate the dangerous influence of unfavorable environmental factors on it. Hardening must be carried out according to the following mechanisms.
Systematic use of hardening procedures
Will be clearly fixed in the daily routine. Then the body develops a certain stereotypical reaction to the applied stimulus: changes in the body's response to the effects of cold, developing as a result of repeated cooling, are fixed and preserved only with a strict regime of repeated 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 their termination leads to the fact that the hardening of the body disappears after 3 - 4 weeks, and in children after 5 - 7 days. If signs of illness appear, the hardening is temporarily stopped, after recovery, it should be resumed from the initial period.
Gradual increase in the strength of the irritant
Hardening will give a positive result only if the strength and duration of the hardening procedures will increase gradually. Do not start hardening immediately with snow wiping or swimming in an ice hole. Such hardening can be harmful to health.
The transition from less strong influences to stronger ones should be carried out gradually, taking into account the state of the organism and the nature of its responses to the applied influence. This is especially important to take into account when hardening children and the elderly, as well as people suffering from chronic diseases of the heart, lungs and gastrointestinal tract.
At the beginning of the application of hardening procedures, the body develops a definite response from the respiratory, cardiovascular and central nervous systems. As this procedure is repeated several times, the body's reaction 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 effect of hardening procedures on the body.
Preliminary training of the body with more gentle procedures is necessary. You can start with rubdown, foot baths, and only then proceed to douche, while observing the principle of gradual decrease in temperatures.
When carrying out hardening, it is best to adhere to a well-known medical rule: weak stimuli contribute to the better administration of functions, strong ones interfere with it, excessive ones are destructive.
Before you start taking hardening procedures, you should consult a doctor, since hardening has a very strong effect on the body, especially on people who are first starting it. Taking into account 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 unwanted 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. Self-control is also an important factor in assessing the effectiveness of hardening. With self-control, the hardening person consciously monitors his well-being and, on the basis of this, can change the dosage of hardening procedures. Self-control is carried out taking into account the following indicators: general health, body weight, pulse, appetite, sleep.
Complexity of the impact of natural factors
The main means of hardening are air, water, sun rays; combination with physical exercises increases the effectiveness of hardening procedures. The choice of hardening procedures depends on a number of objective conditions: the time of the year, the state of health, climatic and geographical conditions of the place of residence.
Not only 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, which 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. This kind of comprehensive training is very important. Otherwise, a biologically inexpedient, rigidly fixed stereotype of resistance will develop only for a narrow range of cold effects.
Basic hardening methods
Air hardening
People, but also suffering from certain diseases. Moreover, for a number of diseases (neurasthenia, hypertension, angina pectoris), these procedures are prescribed as a remedy. This type of hardening should be started with developing a habit of fresh air. Walking is of great importance for improving health.
And the respiratory systems, the morphological composition of the blood changes (the number of erythrocytes and the level of hemoglobin increases in it). Staying in the fresh air improves the overall well-being of the body, influencing the emotional state, causes a feeling of vigor and freshness.
The hardening effect of air on the body is the result of the complex effects of a number of physical factors: temperature, humidity, direction and speed of movement. In addition, especially on the seashore, a person is also influenced by the chemical composition of the air, which is saturated with salts contained in sea water.
According to temperature sensations, the following types of air baths are distinguished: hot (over 30 ° C), warm (over 22 ° C), indifferent (21 - 22 ° C), cool (17 - 21 ° C), moderately cold (13 - 17 ° C), cold (4 - 13 ° C), very cold (below 4 ° C).
It should be borne in mind that the irritating effect of air has an effect on the skin receptors, the more sharply, the greater the difference in temperature between the skin and the air.
Cool and moderately cold air baths have a more pronounced effect. Taking more and more cool air baths for hardening, we thereby train the body to low ambient temperatures by activating compensatory mechanisms that provide 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, without providing hardening, nevertheless, have a positive effect on the body, improving oxidative processes.
Air humidity in combination with fluctuations in its temperature can have a different effect on the processes of thermoregulation of the body. The rate 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 a much higher temperature than in humid air. Dry air contributes to the loss of moisture in the body.
Strengthening heat transfer by the body, increases the cooling power of the air.
Air procedures for hardening can be used either in the form of a clothed person being outdoors (walks, 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 available 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 the air temperature.
It is advisable to combine staying in the air 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 the room, regardless of the season, at a temperature not lower than 15 - 16 ° C, and only after a while you can switch to 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 make active movements: gymnastic exercises, walking, running on the spot.
It is necessary to take air baths in the open air with an indifferent air temperature, that is, 20 - 22 ° C. The first air bath should last no more than 15 minutes, each subsequent one should be 10-15 minutes longer.
Taking air baths in the open air should be started no earlier than 1.5 - 2 hours after a meal and finished 30 minutes before a meal.
Wearing weather-appropriate clothing is essential for effective outdoor hardening. Clothing should allow free air circulation.
Water hardening
Air. An indicator of the effect of water hardening procedures is the reaction of the skin. If at the beginning of the procedure it turns pale for a short time and then turns red, then this indicates a positive effect, therefore, the physiological mechanisms of thermoregulation cope with cooling. If the reaction of the skin is weak, there is no blanching and redness - this means insufficient exposure. It is necessary to slightly lower the water temperature or increase the duration of the procedure. A sharp blanching of the skin, a feeling of extreme cold, chills and tremors indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or shorten the procedure time.
Rubdown is the initial stage of water hardening. It is carried out with a towel, sponge or just a hand moistened with water. Rubdown is performed sequentially: neck, chest, back, then wipe them dry and rub with a towel until red. 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 douches, 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.
Showering is an even more effective water treatment. At the beginning of hardening, the water temperature should be about +30 - 32 ° C, and the duration should not exceed 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, vigor, increased efficiency.
When bathing, a complex effect on the body of air, water and sun rays is carried out. You can start bathing at a water temperature of 18 - 20 ° C and an air temperature of 14 - 15 ° C.
For hardening, it is recommended, along with general ones, to apply local water procedures. The most common of these are washing the feet and gargling with cold water, as this hardens the parts of the body that are most vulnerable to cooling. Washing the feet is carried out throughout the year before going to bed, with water with a temperature of first 26-28 ° C, and then with a decrease to 12-15 ° C. After washing, the feet are thoroughly rubbed until reddening. Gargling is done every day, 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.
In recent years, winter swimming has attracted more and more attention. Winter bathing 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 is being improved. Winter swimming should be started only after preliminary hardening training. Swimming in the ice hole begins, as a rule, with a short warm-up, which includes gymnastic exercises and light jogging. The stay in the water lasts no more than 30 - 40 seconds. (for long-term practitioners - 90 sec.). They always swim in a hat. After leaving the water, they make vigorous movements, wipe the body dry with a towel and carry out self-massage.
Steam bath hardening
The bath is an excellent hygienic, healing and tempering agent. Under the influence of the bath procedure, the body's working capacity and its emotional tone increase, the 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 room 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 released intensively, which promotes the elimination of harmful metabolic products from the body. The bath procedure is not recommended for people suffering from cardiovascular diseases, hypertension.
Hardened 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 skin surface 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 radiation enhances the effect of UV radiation on the body. UV rays are predominantly chemical. 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 a different degree of 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). It is best to sunbathe in the morning, when the air is especially clear and not yet too hot, as well as in the late afternoon, when the sun is about to set. The best time for tanning: 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 ° C. Their duration should not exceed 5 minutes (then add 3 - 5 minutes, gradually bringing to an hour). You cannot sleep while sunbathing! The head should be covered with something like a panama, and the eyes with dark glasses.
Hygienic requirements during classes
Exercise is one of the most important hardening factors. Physical exercises significantly expand the functionality of all body systems, increase its efficiency. Their health-improving and prophylactic effect is associated with increased physical activity, increased functions of the musculoskeletal system, and increased 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 of fabrics with the following properties: hygroscopicity, ventilation, wind resistance, heat protection, etc. ... In winter, sportswear with high thermal and windproof properties is used. Shoes should be comfortable, durable and well protected from damage, lightweight, elastic and well ventilated. It is necessary to ensure that sports shoes and socks are clean and dry to avoid scuffs, and at low temperatures, frostbite. In the winter season, waterproof footwear with high heat-shielding properties is recommended.
In conclusion, we note that hardening is an important means of preventing the adverse effects of weather and climatic conditions on the body. The systematic use of hardening procedures increases the overall level of human health
The hardening of children and adolescents is always carried out individually, taking into account their state of health. If the child is lethargic and not interested in anything, stimulating procedures (cold water, invigorating air, light clothing) are shown to him, more balancing procedures are selected for easily excitable children (warm water, longer duration of procedures, etc.). Physically weakened children and adolescents need a special dosage of hardening and procedures aimed at increasing strength and endurance.
Tempering methods and techniques should be different for each child or teenager. One can be immediately accustomed to relatively low temperatures; for another, the transition from cold to cool should be gradual. For children who often have colds, hardening is especially necessary. In these cases, special care must be taken to choose the softest, most gentle hardening methods. Do not think that tempering a child is simple and easy. This is a difficult business that requires a lot of attention, patience and time.
The basis of any hardening is the adaptation of the body to various influences of the external environment, as a result of which the child becomes resistant to all harmful influences. When hardening, all natural factors (sun, water, air) are used in combination with dosed physical activity.
1. Avoid strong irritants - long exposure to the sun, prolonged exposure to cold water, too low air temperature.
2. The effect of hardening factors should be gradually and evenly increased.
When the ambient temperature rises, the body's response is as follows:
1. A decrease in metabolic rate leads to a decrease in the production of heat in the body.
2. The return of heat sharply increases, the vessels of the skin expand, the amount of blood flowing through them increases, the body is covered with sweat.
3. Sweat evaporates and removes a significant amount of heat.
Cooling of any part of the body surface entails a narrowing of the lumen not only in the directly cooled area, but also on the rest of the body, causing various changes throughout the body. It is very important to remember that the less trained the cooled area to the action of cold, the stronger the general vascular reaction manifests itself.
When hardening a child or adolescent, it is necessary to achieve such a strengthening of the thermoregulatory apparatus, in which a person could painlessly tolerate significant temperature fluctuations in the external environment. This is what hardening is all about.
In addition to improving the body's resistance to climatic factors, hardening procedures have a beneficial effect on the entire body - they improve blood circulation, increase the tone of the central nervous system and increase metabolism.
During its history, mankind has developed many different methods of hardening - air baths, wet rubdowns, bathing, therapeutic exercises, massage, etc. If your child is often sick, do not rush to run to the pharmacy, do not stand in lines at children's clinics. It is clear that your child's body is weakened, and you need to think first of all about how to increase his resistance to external influences, and there is only one way to this - tempering.
HARDENING CHILDREN AND ADOLESCENTS
When hardening, it is necessary to observe a number of conditions: systematic and gradual, take into account individual characteristics, health, age, gender and physical development; use complexes of hardening procedures, that is, use a variety of forms and means (air, water, sun, etc.); combine general and local effects.
In the process of hardening, schoolchildren exercise self-control, and parents monitor the child's reactions to hardening procedures, assess their tolerance and effectiveness (Table 5).
Tempering means: air and sun (air and sun baths), water (showers, baths, gargle, etc.).
The sequence of performing hardening water procedures: rubbing, dousing, taking baths, swimming in the pool, rubbing with snow, etc.
When starting to harden children and adolescents, it must be remembered that children have a high sensitivity (reaction) to a sharp change in temperature. An imperfect thermoregulatory system makes them defenseless against hypothermia and overheating.
You can start hardening at almost any age. It is better to start in the summer (Table 6) or in the fall (Table 7). The effectiveness of the procedures increases if they are carried out in an active mode, that is, in combination with physical exercises, games, etc.
In case of acute diseases, hardening procedures cannot be carried out!
Table 5
Self-control diary in the process of hardening a student
Name .___________________ Age ____________ Sex ___________
| Indicators | Impact assessment and dosage | date |
| Long lasting, Intermittent Calm | ||
| Condition after sleep | Good, cheerful Lethargy, drowsiness | |
| Desire to temper | Strong Indifferent | |
| Hardening hours | In the morning, in the afternoon, in the evening | |
| Hardening frequency | Every day, every other day, occasionally | |
| Tempering types | Air (or sun) bath, rubbing, dousing, bathing, taking a bath or shower, swimming, bath (sauna), walking barefoot, rinsing the mouth, etc. | |
| Duration | In minutes, seconds | |
| Exposure temperature | Low, high, medium | |
| Additional hardening factors | Rubbing the skin, massage (self-massage), exercise, UV, etc. | |
| Mental and physical performance | Good, usual, fast fatigability, unwillingness to do this or that work | |
| Additional information | Measurement of body temperature, heart rate and blood pressure. |
Winter swimming is dangerous for the health of children and adolescents. It leads to serious diseases (pyelonephritis, pneumonia, bronchitis, prostatitis).
Hardening has a general strengthening, health-improving effect on the body, improves physical and mental performance, improves health, reduces the number of colds 2-5 times, and in some cases completely eliminates their occurrence and exacerbation.
Hardening is a complex of the following activities:
1. Regulation of the temperature of the premises at home and at school. Intermittent temperature shown. For schoolchildren of junior and middle age, the amplitude of fluctuations will be 5 - 7 ° С, for older students 8-10 ° С.
2.Using the heat-shielding properties of clothing. Students should be dressed appropriately for the ambient temperature. Thermal regulation of the body ensures the maintenance of thermal equilibrium only within relatively small limits. During active movements (games), the muscles produce a large amount of heat, which, accumulating, leads to overheating of the body. At rest (resting), cooling (hypothermia) occurs, which can lead to a cold. If games are held outdoors, especially in windy weather, then excessively warm clothing does not allow the body to cope with the temperature drop, negatively affects health.
3. Carrying out big school breaks in the open air, on the move.
4. Stay in the open air (walks, games, etc.). Outdoor activities are a powerful health factor. The hardening effect occurs when the clothing is suitable for the weather conditions. Duration of stay in the open air - 3-3.5 hours for primary school students; 2.5-3 hours for grades 6-8 and 2-2.5 hours for high school students.
Walking relieves fatigue, psycho-emotional overload, blood is better enriched with oxygen, brain function improves, the child sleeps better.
Specialists have developed special techniques for hardening procedures. Here are some of them.
Sunbathing
, ultraviolet irradiation (UFO). The sun's rays are a potent agent that cannot be neglected, it must be strictly dosed:
Sunbathing is taken no later than 1 hour before meals and not earlier than 1.5 hours after meals. Do not take them on an empty stomach.
Table 6
A set of hardening procedures in the summer
| Hardening factors | Dosage and temperature of hardening procedures |
||
| Preschool age | School age |
||
| Air baths | Air temperature | From 22 0 -24 0 С up to 18 0 -20 0 С | From 18 0 -22 0 С up to 18 0 -16 0 С |
| Sun-air baths | Duration | 5 min to 25 min | 10 min to 35 min |
| Rubdown | Water temperature | From 32 0 С to 28 0 С 18 0 -22 0 C | From 32 0 С to 22 0 С From 18 0 to 20 0 С |
| Douche | Water temperature Ambient temperature Duration | From 32 0 С to 18 0 -20 0 С 18 0 -22 0 C 10-15s | From 32 0 С to 18 0 -16 0 С From 18 0 to 22 0 С 15-35s |
| Doused feet | Water temperature | From 30 0 to 16 0 С | From 28 0 to 16 0 -14 0 С |
| Swimming in the open water | Water temperature not lower Air temperature Duration | not lower than 24 0 С from 3 min to 10 min | Not lower than 18 0 -20 0 С Not lower than 20 0 -22 0 С 5 min to 20 min. |
When sunbathing, you must protect your head from direct sunlight. It is better to take sunbathing while on the move - walking, playing, rowing, etc. After sunbathing, it is recommended to take a bath or shower and go into the shade.
In this case, it is necessary to take into account the individual characteristics of each child, conduct constant monitoring of his health (severe redness of the skin, profuse sweating require immediate cessation of sunbathing).
The indicator of the effectiveness of sunbathing is the well-being of the child.
The optimal time for sunbathing is in the morning hours: in the southern regions - from 7 to 10-11 hours, in the middle lane - from 8 to 12 hours, in the north - from 9 to 13 hours. For adaptation of the body to the sun's rays, the first 2-3 of the day is in the shade in the nude. After that, you can sunbathe.
Table 7
A set of hardening procedures in the autumn
| Hardening factors | Dosage and temperature | School age |
| Air baths | Air temperature Duration | From 20 0 -18 0 С to 16 0 -14 0 С 10-45 minutes |
| Walking and outdoor games | Duration | 3-3.5 hours |
| Sleep in the air (on the veranda) | Duration | From 1 hour to 2.5 hours |
| Rub down with water | Water temperature Ambient temperature Duration | From 32 0 -30 0 С to 16 0 -14 0 С 18 0 -22 0 C |
| Douche | Water temperature Ambient temperature Duration | From 28 0 -26 C to 16 0 -14 0 C 18 0 -22 0 C |
| Doused feet | Water temperature Duration | From 28 0 С to 12 0 С 5 sec to 15 sec. |
Duration of sunbathing: the first bath - 5 minutes, the second - 10, the third - 15 minutes, etc. The total duration of sunbathing is no more than 1 hour. For weakened children, this time is reduced.
Compliance with these rules is important because abuse of sunbathing can cause serious disturbances in the body - sun and heat strokes, burns, CNS disorders (sleep disturbances, irritability, etc.).
Contraindications for sunbathing: fever, catarrh of the upper respiratory tract, acute pneumonia, exacerbation of kidney disease, heart defects, etc.
In the autumn-winter season, it is possible to use ultraviolet radiation in solariums or at home from quartz lamps. For children prone to colds, quartzing the feet and taking ascorbic acid are useful.
Contraindications to sunbathing (or UFO) for adults are: mastopathy, uterine myoma, hypertension II-III degree, myocardial infarction and various oncological diseases.
Air baths taken at an air temperature not lower than 16 ° -18 ° C, first for 5-10 minutes, then by the 25th minute bring it to 12 ° C. Air hardening must be combined with physical exercises, games, etc. When using air baths, certain rules must be observed:
air baths are taken one hour before lunch or 1.5 hours after;
air baths can be taken almost at any time;
the place for taking baths should be protected from harsh wind;
take no more than one air bath per day;
during the procedure, control over the well-being of schoolchildren is necessary.
Water procedures - more intense hardening agents. The main hardening factor here is the water temperature. Water hardening should be started in summer or autumn. It is better to harden in the morning after sleep and morning exercises (gymnastics) or cross-country. The air temperature should be 17 ° -20 ° С, and the water temperature should be 33 ° -34 ° С. Then the water temperature is reduced every 3-4 days by 1 degree. During the procedures, there should be no discomfort and chills. The following are the most readily available and common water hardening methods.
Hardening of the nasopharynx - gargling with cool and then cold water. In cold weather, breathe through your nose to avoid cooling your tonsils and throat. The air passing through the nasopharynx is warmed up.
Doused feet made from a watering can or a jug. The water temperature is 28 ° -27 ° С, every 10 days it is reduced by 1-2 degrees, but not less than 10 ° С. Then the feet are wiped dry. This procedure is usually performed in the evening before bedtime.
Foot bath ... The feet are immersed in a bucket or basin of water. The initial temperature is 30 ° -28 ° С, the final temperature is 15-13 ° С. Every 10 days, it is lowered by 1-2 degrees. The duration of the first foot baths is no more than 1 minute, and at the end up to 5 minutes. After the bath, the feet are wiped and rubbed dry.
Contrasting foot baths. Take two buckets or a basin. Hot (temperature 38-42 ° C) is poured into one bucket (basin), and cold (30-32 ° C) water is poured into the other. First, the legs are immersed in hot water for 1.5-2 minutes, then in cold water for 5-10 seconds. This change is made 4-5 times. Every 10 days, the temperature of cold water is reduced by 1-2 degrees and by the end of the course it is brought to 15-12 ° C.
Walking barefoot - one of the most ancient methods of hardening. Recommended in summer and autumn. The duration of the walk depends on the temperature of the ground (you can walk on dew, along the banks of a river or sea). At home, they walk on a rug that has been previously moistened with cold water. It is also useful to walk barefoot in the snow after visiting the sauna (bath), followed by a visit to the steam room and warming up the legs (pour hot water into the basin and lower your feet into it for 1-2 minutes).
Rubdown - the initial stage of water hardening. To do this, use a soft mitten or a terry towel dipped in cold water. The sequence of rubbing: hands, feet, chest, abdomen, back. The direction of movement is from the periphery to the center, along the neurovascular bundle.
The water temperature decreases every 10 days by 1-2 degrees. For younger students, the initial temperature in winter is 32-30 ° С, in summer - 28-26 ° С, the final temperature, respectively, is 22 ° -20 ° С and 18 ° -16 ° С. For middle-aged and older schoolchildren, it should be 30 ° -28 ° C in winter, 26-24 ° C in summer, the final temperature, respectively, 18 ° -1b ° C and 16 ° -14 ° C. Rubdown is recommended in the morning after exercise, followed by rubbing the whole body with a dry terry towel. Air temperature - 15 ° -16 ° С.
Torso douche - the next stage of hardening. Start with water at room temperature, gradually lowering it to 20 ° -18 ° C. Pouring is done from a jug or watering can. Pouring over your head is not recommended. The initial water temperature for primary schoolchildren in winter should not be lower than 30 ° С, in summer - not lower than 28 ° С, the final, respectively, - 20 ° С and 18 ° С. The decrease should occur gradually every 10 days. For schoolchildren of middle and senior grades, the water temperature in winter is 28 ° C, in summer - 24 ° C, the final, respectively, - 18 ° C and 1b ° C.
After dousing, you need to wipe the body dry with a terry towel.
Swimming in open water - one of the best and most powerful hardening methods (sea, river, lake, pond). When carrying out the hardening procedure, it is necessary to ensure the safety of children and observe a number of rules:
you need to swim no later than 1 hour before meals or 1-1.5 hours after;
you need to actively move in the water (swim, do some exercises);
do not enter the water sweaty, hot, or unhealthy;
water temperature should be - 20 ° -22 ° С and air temperature - not lower than 24 ° С.
After bathing, the body is wiped dry with a terry towel, if "goose bumps" appear, then the body must be rubbed with a towel and put on dry warm underwear.
The duration of bathing is determined by the temperature of the water and air. The lower the water temperature, the less you need to be in the water.
Rubbing with snow or swimming in cold water (winter swimming). Walking in the snow and rubbing with snow when visiting the bath (sauna) is possible only for hardened children. Winter swimming for children and adolescents is an undesirable procedure, since their thermoregulation system is still imperfect, and exposure to low (winter swimming) or high (sauna) temperatures leads to various diseases (kidneys, lungs, endocrine glands, etc.).
Developed by the teacher of additional education MOU secondary school №4 M.G. Ilyenko to work with parents based on the monograph "HOW TO PRESERVE AND IMPROVE HEALTH", Brook T.M. - Doctor of Biological Sciences, Professor Bakhrakh I.I. - Doctor of Medical Sciences, Professor, Honored Worker of the Higher School of the Russian Federation
Page 1
The correct organization of physical education and hardening is an effective factor in increasing the nonspecific reactivity of the child's body and resistance to infectious and primarily acute respiratory diseases, which, in combination with rational nutrition, the creation of normal hygienic conditions, contributes to the correct development and upbringing of children.
Work on hardening and physical education should begin from the moment the child enters the clinic. It is necessary to convince the mother that only systematic tempering measures and physical exercises will help preserve and strengthen his health. The district nurse teaches the mother the method of air and sun bathing, sleeping in the air, general baths, washing, dry and wet rubbing, dousing the feet and other procedures, monitoring the correctness of their implementation during patronage. All these data are strictly recorded in the history of the child's development.
The hardening of the child should be started from the first weeks of life. For hardening, they use air and water procedures, as well as sunbathing. Air baths can be carried out in the room and in the air. Indoor air baths begin with changing diapers slowly, and the child remains naked for 1-2 minutes. From 2-3 months, air baths are carried out systematically, in a room at 20-21 ° C, and in summer - in air at a temperature not lower than 22 ° in partial shade under trees (light-air baths).
Air baths begin from 2 minutes, they are carried out 2-3 times a day. Increasing the duration of the air bath every week by 1 minute, bring it to 30 minutes by the end of the year. During the air bath, the child must be turned several times on his back, on his stomach, on his side. At 2-3 years old, a child accustomed to air baths can remain naked (in panties) for up to 45-60 minutes.
As the child gets used to air baths, they can be carried out at a lower air temperature - for infants at 18-19 ° C, for children over a year at 1 6-17 ° C. From 5 months of age (and even earlier in strong children), rubdowns can begin. They are usually done in the morning, soon after the child wakes up. Start with dry rubbing of the skin with a piece of flannel or soft wool for a few minutes until the skin is slightly reddened. When the child gets used to this procedure, they move on to wet rubdowns. To do this, use water, starting at a temperature of 36 °.
Wipe the child with a terry cloth mitten, moistened with water at the prescribed temperature, put on the hand. First, wipe one hand with a damp mitten (in the direction from bottom to top), then rub this hand with a dry terry towel until slightly reddened. Then, in the same sequence, wipe the second hand, then alternately the legs, at the end of the procedure, the front surface of the body and the back.
While some part of the body is being rubbed, the whole child is covered with a blanket or wrapped in a terry sheet. The whole procedure lasts no more than 5-6 minutes. After wiping, the child is left in bed under a blanket for 10-15 minutes. Every 5-7 days, the water temperature drops by 10 ° C. With good tolerance by the child of cool rubdowns, the water temperature can be brought in infants to 30 and even to 28 ° C, and in children older than a year - up to 25 ° C. You can add sea salt or ordinary salt to the wiping water at the rate of 1 tsp. for 1 glass of water.
Rubdowns, like other hardening procedures, can only be performed on a healthy child. With an increase in temperature, with indigestion, with the appearance of a rash, pustules, the procedures are canceled.
Infusions are performed on children aged about 1 year. They begin in warm weather, then continue in winter. It is necessary to start pouring from a water temperature of 35-3b ° С; slowly and gradually reducing the temperature (by about 1 ° С in 5-7 days), then bring it to 28 ° С for children under 2 years of age and up to 25 ° С (and with the child's endurance up to 22-20 ° С ) for older children.
After dousing the child, wipe dry. On hot days, before bedtime, you can pour water over 35 ° C for children in the second half of the year. Such pouring will be both a means of preventing overheating of the child, and thereby a means of preventing children's diarrhea.
As a hardening agent for children over 2 years old, it is also recommended to pour cold water on the feet, starting from a temperature of 33-35 ° C with a gradual decrease (every 5-7 days by 1 ° C) to 25-20 ° C. For preschool children, temperature water can be reduced to 18 ° C and even up to 15 ° C. For this procedure, children put their feet on wooden grates so that the water drains quickly and the effect of the cool water is short-lived.
Swimming in open reservoirs of children over 2-3 years old in the conditions of central Russia is allowed at a water temperature not lower than 22-23 ° C and an air temperature of 25-26 ° C. At the beginning of bathing, the child is only immersed in water 1-2 times; then the duration of bathing is brought to 2-5 minutes, and sometimes more, depending on the age of the child and the temperature of the water. Bathing should be combined with active movements of the child during and after bathing.
Sunbathing is carried out only for children over 1 year old. Children receive light-air baths in advance for several days. For the purpose of sunbathing, a naked child is placed "with his feet to the sun" on a folding bed or lounger in an area illuminated by direct sunlight. The child's head should be protected from the sun by an umbrella, panama hat or kerchief.
The duration of the sunbath gradually increases from 1 to 20 minutes, and during this time the child must turn to the sun either with the front, then with the lateral parts of the body, or with his back. Finish the sunbathing with dousing, then wipe the child and place him in the shade. For children after 3 years of age, the duration of the sun bath can be increased to 30 minutes.
"Nurse's Handbook" 2004, "Eksmo"
RUSSIAN STATE UNIVERSITY OF PHYSICAL CULTURE, SPORT AND TOURISM
BRANCH IN IRKUTSK
Test
on Valeology
on the topic: "Hardening of children and adolescents"
Prepared by:
5th year student of the c / o RSUPC
Vinokurova T.A.
Checked:
Gaskova N.P.
Irkutsk 2010
What is hardening ?
Hardening is a set of measures to increase the body's resistance to adverse weather and climatic conditions. Hardening is a kind of training of the body's defenses, preparing them for timely mobilization. Hardening 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 seasoned person easily tolerates not only heat and cold, but also sudden changes in external temperature, which can weaken the body's defenses.
According to yogis, hardening leads to the fusion of the body with nature.
The interpretation of hardening in relation to a person is given in the definition given by V. Dahl in the “Explanatory Dictionary of the Living Great Russian Language”. V. Dahl believed that tempering a person is "to accustom him to all hardships, needs, bad weather, to educate him in severity."
The author of the book "On the hardening of the human body" published in 1899, the famous Russian physiologist Academician I. R. Tarkhanov, defining the essence of hardening, wrote: observed on iron, became when they were hardened, giving them greater hardness and durability. "
The well-known Russian pediatrician, an active supporter of hardening, G.N. Speransky considered hardening as an education 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 heal, but prevents disease. Hardening can be applied 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 a preventive measure to strengthen the human spirit and body.
In Ancient Greece and Ancient Rome, great attention was paid to tempering, body hygiene. 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.
Tempering in these countries pursued both the goal of improving health and the development of a person's ability to endure all kinds of deprivation. According to Plutarch, the hardening of boys in Ancient Sparta began from a very early age. From the age of seven, upbringing was carried out in public houses in very harsh conditions: they were shaved bald, forced to walk barefoot in any weather, and naked in the warm season. When the children turned 12, they were given a raincoat that they had to wear all year round. They were only allowed to bathe in hot water a few times a year. And in adulthood, 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 a disc and a spear, so that their bodies were strong and strong, and so were the children they bore,” writes Plutarch. "Hardened by such exercises, they could more easily endure the pain of childbirth and come out of it healthy."
The ancient Romans had a bath as the most important hardening agent. Roman baths, or baths, were spacious and spacious buildings built of the finest types of marble (the baths of Diocletian (505 - 506) housed 3,500 bathers).
The thermal baths had 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, sunbathing areas were set up.
As a preventive measure, hardening was recommended by such prominent scientists of antiquity as Hippocrates, Democritus, Asklepiad, etc.
Hippocrates wrote: "As for the state of the weather for every day, cold days strengthen the body, make it elastic and mobile."
The hardening factors include the action of the sun's rays. The healing effect of the sun was well known in ancient Egypt, as evidenced by the inscriptions on the walls of ancient temples. The first physician who recommended the use of sunbathing for therapeutic purposes was Hippocrates.
In ancient China, disease prevention and health promotion were of a state nature. “A wise man,” said the Treatise on the Inner, “treats a disease that is not yet in the human body, because applying medicines when the disease has already begun is like starting to dig a well when a person is already tormented by thirst, or forge weapons when the enemy has already begun the battle. Isn't it too late? " The most important means of hardening were physical exercises, water procedures, sun exposure, massage, remedial gymnastics, and diet.
In the medicine of ancient India, a number of different exercises were used to increase endurance, for example yoga, aimed at maintaining and strengthening health, achieving moral and psychological balance. Based on the doctrine of three "organic liquids" (bile, mucus, air) and 5 cosmic elements (earth, water, fire, air and ether - the source of light), the ancient Hindus defined health as a result of their uniform displacement, the correct fulfillment of vital functions of the body , the normal state of the senses and clarity of mind. Therefore, the efforts of doctors were directed at balancing the disturbed ratio of fluids and elements. The use of water in ancient India for the purpose of strengthening human health is said in the sacred Hindu books "Vedas": "The flow of water is curative, water cools the heat of fever, is curative from all diseases, healing brings you the flow of water."
In Russia, hardening was massive. “Russians are a tough, strong, hardy people, able to easily endure both cold and heat. In general, people in Russia are healthy, living to a ripe old age and rarely ill, ”wrote the secretary of the Holstein embassy in Moscow, Adam Olearius.
The Slavic peoples of Ancient Russia used a bath to strengthen their health, followed by rubbing with snow or swimming in a river or lake at any time of the year. The bathhouse performed therapeutic and health-improving functions. Particular attention was paid to tempering 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 tempering in strengthening human health proceeded from the recognition of the decisive role of environmental factors in the life of the organism, its dependence on the conditions in which it exists and develops. They played a leading role in the development of the hardening methodology and its scientific justification. So, A. N. Radishchev in his work "About man, about 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 a skillful use of the perfect physiological mechanisms of protection and adaptation of the organism, created by millennial evolution. It allows you to use the hidden capabilities of the body, to mobilize at the right time the defenses and thereby eliminate the dangerous influence of unfavorable environmental factors on it. Hardening must be carried out according to the following mechanisms.
Systematic use of hardening procedures
The 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 stereotypical reaction to the applied stimulus: changes in the body's response to the effects of cold, developing as a result of repeated cooling, are fixed and preserved only with a strict regime of repeated 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 their termination leads to the fact that the hardening of the body disappears after 3 - 4 weeks, and in children after 5 - 7 days. If signs of illness appear, the hardening is temporarily stopped, after recovery, it should be resumed from the initial period.
Gradual increase in the strength of the irritant
Hardening will give a positive result only if the strength and duration of the hardening procedures will increase gradually. Do not start hardening immediately with snow wiping or swimming in an ice hole. Such hardening can be harmful to health.
The transition from less strong influences to stronger ones should be carried out gradually, taking into account the state of the organism and the nature of its responses to the applied influence. This is especially important to take into account when hardening children and the elderly, as well as people suffering from chronic diseases of the heart, lungs and gastrointestinal tract.
At the beginning of the application of hardening procedures, the body develops a definite response from the respiratory, cardiovascular and central nervous systems. As this procedure is repeated several times, the body's reaction 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 effect of hardening procedures on the body.
Consistency in the hardening procedures
Preliminary training of the body with more gentle procedures is necessary. You can start with rubdown, foot baths, and only then proceed to douche, while observing the principle of gradual decrease in temperatures.
When carrying out hardening, it is best to adhere to a well-known medical rule: weak stimuli contribute to the better administration of functions, strong ones interfere with it, excessive ones are destructive.
Taking into account the individual characteristics of a person and his state of health
Before you start taking hardening procedures, you should consult a doctor, since hardening has a very strong effect on the body, especially on people who are first starting it. Taking into account 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 unwanted 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. Self-control is also an important factor in assessing the effectiveness of hardening. With self-control, the hardening person consciously monitors his well-being and, on the basis of this, can change the dosage of hardening procedures. Self-control is carried out taking into account the following indicators: general health, body weight, pulse, appetite, sleep.
Complexity of the impact of natural factors
The main means of hardening are air, water, sun rays; combination with physical exercises increases the effectiveness of hardening procedures. The choice of hardening procedures depends on a number of objective conditions: the time of the year, the state of health, climatic and geographical conditions of the place of residence.
The most effective is the use of a variety of hardening procedures, reflecting the whole complex of natural forces of nature that daily affect a person. The hardening effect is achieved not only by using 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, which 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. This kind of comprehensive training is very important. Otherwise, a biologically inexpedient, rigidly fixed stereotype of resistance will develop only for a narrow range of cold effects.
The effectiveness of the hardening procedures is significantly increased if combined with the performance of sports exercises. At the same time, it is important to ensure that the magnitude of the load on the body is also different.
Basic hardening methods
Air hardening
The most common and readily available 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, for a number of diseases (neurasthenia, hypertension, angina pectoris), these procedures are prescribed as a remedy. This type of hardening should be started with developing a habit of fresh air. Walking is of great importance for improving health.
The hardening effect of air on the body increases the tone of the nervous and endocrine systems. Under the influence of air baths, digestion processes are improved, the activity of the cardiovascular and respiratory systems is improved, the morphological composition of blood changes (the number of erythrocytes and the level of hemoglobin in it increases). Staying in the fresh air improves the overall well-being of the body, influencing the emotional state, causes a feeling of vigor and freshness.
The hardening effect of air on the body is the result of the complex effects of a number of physical factors: temperature, humidity, direction and speed of movement. In addition, especially on the seashore, a person is also influenced by the chemical composition of the air, which is saturated with salts contained in sea water.
According to temperature sensations, the following types of air baths are distinguished: hot (over 30 ° C), warm (over 22 ° C), indifferent (21 - 22 ° C), cool (17 - 21 ° C), moderately cold (13 - 17 ° C), cold (4 - 13 ° C), very cold (below 4 ° C).
It should be borne in mind that the irritating effect of air has an effect on the skin receptors, the more sharply, the greater the difference in temperature between the skin and the air.
Cool and moderately cold air baths have a more pronounced effect. Taking more and more cool air baths for hardening, we thereby train the body to low ambient temperatures by activating compensatory mechanisms that provide 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, without providing hardening, nevertheless, have a positive effect on the body, improving oxidative processes.
Air humidity in combination with fluctuations in its temperature can have a different effect on the processes of thermoregulation of the body. The rate 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 a much higher temperature than in humid air. Dry air contributes to the loss of moisture in the body.
Air mobility (wind) is also of great importance when taking air baths. The wind affects the body due to its strength and speed, and its direction is also important. It, helping to increase heat transfer by the body, increases the cooling power of the air.
Air procedures for hardening can be used either in the form of a clothed person being outdoors (walks, 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 available 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 the air temperature.
It is advisable to combine staying in the air 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 the room, regardless of the season, at a temperature not lower than 15 - 16 ° C, and only after a while you can switch to 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 make active movements: gymnastic exercises, walking, running on the spot.
After appropriate preliminary preparation, you can proceed to taking air baths in the open air. They should be taken in a place 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. The 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 up to 8 - 10 minutes.
Taking air baths in the open air should be started no earlier than 1.5 - 2 hours after a meal and finished 30 minutes before a meal.
Wearing weather-appropriate clothing is essential for effective outdoor hardening. Clothing should allow free air circulation.
Water hardening
Water is a powerful agent with a pronounced cooling effect, since its heat capacity and thermal conductivity are many times greater than that of air. At the same temperature, water seems colder to us than air. An indicator of the effect of water hardening procedures is the reaction of the skin. If at the beginning of the procedure it turns pale for a short time and then turns red, then this indicates a positive effect, therefore, the physiological mechanisms of thermoregulation cope with cooling. If the reaction of the skin is weak, there is no blanching and redness - this means insufficient exposure. It is necessary to slightly lower the water temperature or increase the duration of the procedure. A sharp blanching of the skin, a feeling of extreme cold, chills and tremors indicate hypothermia. In this case, it is necessary to reduce the cold load, increase the water temperature or shorten the procedure time.
Rubdown is the initial stage of water hardening. It is carried out with a towel, sponge or just a hand moistened with water. Rubdown is performed sequentially: neck, chest, back, then wipe them dry and rub with a towel until red. 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 douches, 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.
Showering is an even more effective water treatment. At the beginning of hardening, the water temperature should be about +30 - 32 ° C, and the duration should not exceed 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, vigor, increased efficiency.
When bathing, a complex effect on the body of air, water and sun rays is carried out. You can start bathing at a water temperature of 18 - 20 ° C and an air temperature of 14 - 15 ° C.
For hardening, it is recommended, along with general ones, to apply local water procedures. The most common of these are washing the feet and gargling with cold water, as this hardens the parts of the body that are most vulnerable to cooling. Washing the feet is carried out throughout the year before going to bed, with water with a temperature of first 26-28 ° C, and then with a decrease to 12-15 ° C. After washing, the feet are thoroughly rubbed until reddening. Gargling is done every day, 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.
In recent years, winter swimming has attracted more and more attention. Winter bathing 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 is being improved. Winter swimming should be started only after preliminary hardening training. Swimming in the ice hole begins, as a rule, with a short warm-up, which includes gymnastic exercises and light jogging. The stay in the water lasts no more than 30 - 40 seconds. (for long-term practitioners - 90 sec.). They always swim in a hat. After leaving the water, they make vigorous movements, wipe the body dry with a towel and carry out self-massage.
Steam bath hardening
The bath is an excellent hygienic, healing and tempering agent. Under the influence of the bath procedure, the body's working capacity and its emotional tone increase, the 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 room 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 released intensively, which promotes the elimination of harmful metabolic products from the body. The bath procedure is not recommended for people suffering from cardiovascular diseases, hypertension.
Hardened 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 skin surface 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 radiation enhances the effect of UV radiation on the body. UV rays are predominantly chemical. 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 a different degree of 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). It is best to sunbathe in the morning, when the air is especially clear and not yet too hot, as well as in the late afternoon, when the sun is about to set. The best time for tanning: 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 ° C. Their duration should not exceed 5 minutes (then add 3 - 5 minutes, gradually bringing to an hour). You cannot sleep while sunbathing! The head should be covered with something like a panama, and the eyes with dark glasses.
Hygienic requirements during classes
Exercise is one of the most important hardening factors. Physical exercises significantly expand the functionality of all body systems, increase its efficiency. Their health-improving and prophylactic effect is associated with increased physical activity, increased functions of the musculoskeletal system, and increased 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 of fabrics with the following properties: hygroscopicity, ventilation, wind resistance, heat protection, etc. ... In winter, sportswear with high thermal and windproof properties is used. Shoes should be comfortable, durable and well protected from damage, lightweight, elastic and well ventilated. It is necessary to ensure that sports shoes and socks are clean and dry to avoid scuffs, and at low temperatures, frostbite. In the winter season, waterproof footwear with high heat-shielding properties is recommended.
In conclusion, we note that hardening is an important means of preventing the adverse effects of weather and climatic conditions on the body. The systematic use of hardening procedures increases the overall level of human health
The hardening of children and adolescents is always carried out individually, taking into account their state of health. If the child is lethargic and not interested in anything, stimulating procedures (cold water, invigorating air, light clothing) are shown to him, more balancing procedures are selected for easily excitable children (warm water, longer duration of procedures, etc.). Physically weakened children and adolescents need a special dosage of hardening and procedures aimed at increasing strength and endurance.
Tempering methods and techniques should be different for each child or teenager. One can be immediately accustomed to relatively low temperatures; for another, the transition from cold to cool should be gradual. For children who often have colds, hardening is especially necessary. In these cases, special care must be taken to choose the softest, most gentle hardening methods. Do not think that tempering a child is simple and easy. This is a difficult business that requires a lot of attention, patience and time.
The basis of any hardening is the adaptation of the body to various influences of the external environment, as a result of which the child becomes resistant to all harmful influences. When hardening, all natural factors (sun, water, air) are used in combination with dosed physical activity.
Although the hardening methods are different, there are a number of general rules that must be followed by everyone:
1. Avoid strong irritants - long exposure to the sun, prolonged exposure to cold water, too low air temperature.
2. The effect of hardening factors should be gradually and evenly increased.
When the ambient temperature rises, the body's response is as follows:
1. A decrease in metabolic rate leads to a decrease in the production of heat in the body.
2. The return of heat sharply increases, the vessels of the skin expand, the amount of blood flowing through them increases, the body is covered with sweat.
3. Sweat evaporates and removes a significant amount of heat.
In this way, the body avoids overheating. However, the limits of thermoregulation are far from unlimited.
Cooling of any part of the body surface entails a narrowing of the lumen not only in the directly cooled area, but also on the rest of the body, causing various changes throughout the body. It is very important to remember that the less trained the cooled area to the action of cold, the stronger the general vascular reaction manifests itself.
When hardening a child or adolescent, it is necessary to achieve such a strengthening of the thermoregulatory apparatus, in which a person could painlessly tolerate significant temperature fluctuations in the external environment. This is what hardening is all about.
In addition to improving the body's resistance to climatic factors, hardening procedures have a beneficial effect on the entire body - they improve blood circulation, increase the tone of the central nervous system and increase metabolism.
During its history, mankind has developed many different methods of hardening - air baths, wet rubdowns, bathing, therapeutic exercises, massage, etc. If your child is often sick, do not rush to run to the pharmacy, do not stand in lines at children's clinics. It is clear that your child's body is weakened, and you need to think first of all about how to increase his resistance to external influences, and there is only one way to this - tempering.
