At what temperature you need to take air baths. Harding procedures. Fresh Air Sleep - II Air Challenge Method
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For someone ashamed to walk naked in own apartmentAnd for others, air baths are part of a healthy and happy life. Read the following on the secrets of air baths.
Everyone knows that the air, along with water, is the basis of life on the planet Earth. And the importance of air for all the wildlife, and for a person, in particular, it is so great that if you start in all details to describe its value, then this will take a lot of scientific volumes. And he is easier, the air is our life. As, however, and water.
Clean, not contaminated air - one of the most pleasant funds from us as in the prevention of diseases different systems The human body and with them.
What are useful
The main thing is to understand that the air bath is the safest and simple and strengthening of immunity. With hardening with water, we inevitably face such inconveniences, as the need to allocate time for pouring or for a contrasting soul, after which, to all of the time, you need to be watched, to succeed and only then go to some cases.
Air baths, allow us to combine the process of hardening with other domestic affairs. Moreover, it is not necessary to be offended completely to the state of "what mother gave birth". Torn torso or changing the swimsuit, short shorts, you also take an airbag.
In addition, these procedures help remove the nervous stress after the working day, in general, to strengthen the nervous system of the person who is engaged in them.
With a certain, methodological approach to air baths, vessels and heart are strengthened.
In addition, the air bath is a way to give your body in full volume Rise. After all, there are many functions in the body, including respiratory.
And, the breath of the skin, in fact, is so strong that some yogis (after, of course, for long years Training) are capable of practically completely without light breathing, replacing it with skin. Some are able to live, making one breath at 5-15 minutes and even less often!
The skin absorbs a significant proportion of oxygen, the necessary cells of the body and highlights the same significant proportion of carbon dioxide, from the total amount of allocated by our organism.
So do not underestimate air baths and their meaning.
To whom is useful
They are useful to any person, support the body, and lead.
Elderly people are also useful for maintaining health take periodically air baths. They will support the work of the heart and blood vessels.
For the beauty of the body, the air bath is as needed as good. Breathable skin is better supplied with oxygen, blood microcirculation in it improves, which is positively reflected on the color and elasticity of the skin.
To enhance the effect it would be good, to take air baths to get out of the city or on.
At what temperature and what time to take
Traditionally, air procedures are divided into three types.
The first is warm baths. The air temperature during such procedures should be at least 22-23 degrees. True, each separately taken organism perceives the air temperature in different ways, and for some, 23 degrees may seem cool temperature. Focus on your own feelings. Take warm air baths in a nude man can an unlimited amount of time.
Air baths are a type of aerotherapy (air treatment), which lies in the dosage effect of air to the naked body, protected from direct solar radiation.
At the same time, the metabolism is improved, as well as the tone of muscle and nervous systems, the body thermoregulation systems are trained, the emotional background is reassured and normalized, the increased excitability is reduced, the appetite is reduced, the sleep is reduced, the mood is raised and cheerfulness is added. Arterial pressure It is normalized, blood flow is accelerated, the work of the heart and the activity of the respiratory system improves. Protective capabilities increase and hardened the body, the risk of disease is reduced. The tone, color and texture of the skin are improved. Among other things, inhale pure fresh air is in itself no reason to be joy and pleasure.
"Air baths to start needed in the warm season, in the summer. In the cold season, start receiving air baths at home in a pre-worn room. As you harden, this procedure can be transferred to the street." The optimal time for receiving airbags - in the morning before or after Light breakfast or in the evening to dinner. If you want to take an airbag in the afternoon, then you need to do it in an hour or two after lunch.
Leave on yourself a minimum of clothing - swimsuit, topic with shorts. It will be a partial air bath. She will give a partial effect, better to remain Nagish. It is necessary to undress quickly so that the air bath has an impact immediately on the entire surface of the naked body and caused a rapid energetic reaction of the body. Now sit and just relax or read. If there is no time, then combine the reception of the air bath with home affairs.
»Air bath must be enjoyable. The main thing here is well-being. Its duration depends on the air temperature and health status. "For a healthy person, the optimal air temperature is 15-20. Weak people should start with three minutes. For hardening, it is enough to increase the duration of the bath for 5-10 minutes. The average duration of the air bath at a comfortable air temperature is half an hour.
Take air baths as often as possible during the day. Experts believe that a person must remain naked at least 2 hours a day. You can not allow the feeling of zyabacity, the appearance of "goose skin". If you feel that you freeze, sit down immediately and make several exercise. In order not to be afraid to frozen, combine air baths with walking, running, gymnastic exercises, sports games.
Of course, the best air baths where there are no industrial enterprises: near the forest, the sea or in the mountains. The ionized air of green arrays is enriched with phytoncides - volatile essential compounds. In addition to the beneficial effect on the pulmonary system, the phytoncides are healing the heart, vessels, improve the metabolism and tissue breathing, have antimicrobial properties. Sea air Enhances the absorption of ozone by the organism, increases the level of hemoglobin and the number of erythrocytes, stimulates mental and physical performance, improves sleep and appetite, activates immunity.
There are many challenge procedures leining a person to cold air. Do not wear too warm clothes and expose your skin more often. Available with open window. Take the rule if the weather is good, keep windows open around the clock, in rainy or cold weather, ventilate the room at least three times a day.
Hardening air is considered the most secure tempering procedure. It is from air baths to start hardening. Special equipment for this is not required. The procedure is carried out in a room after ventilating, on the balcony, on the veranda, in the courtyard, in the park, in the forest, on the seashore (like) or lakes - depending on the initial condition and capabilities of the patient. The air baths of the air temperature and the duration of stay are nude.
Air baths can be:
- local - only the upper body is naked
- general - full exposure or bathing suit.
At the resorts, the order course begin to carry out at a comfortable temperature - 18-23 ° C, daily. Every subsequent 5-6 days increase the cooling of the body to 21 kJ / m 2 (5 kcal / m 2). During the day, the cooling dose is adjusted to 147 kJ / m 2 (35 kcal / m 2). To calculate, use special tables. Air challenge, as a rule, suffer very well.
Air baths weakened patients begin to conduct 22 ° C at ambient air temperature, then gradually from the procedure to the procedure, the air temperature is reduced - 22-21 ° C and transfers from warm air to cool - 17-20 ° C, moderately cold - 9-16 ° C, cold - 4-8 ° C and very cold - below 4 ° C.
Such gradation of temperatures is acceptable in premises, special climatic pavilions and on open air in windless weather. Only very hardened in the wind in naked form.
Approximate duration of the procedure:
- at a temperature not lower than 20 ° C, if there is no discomfort, is 20-30 minutes. In young children, the indicator is the skin color: when the child starts, it is necessary to wear.
- at a temperature of 19-16 ° C, the procedure lasts 15-20 minutes,
- at a temperature of 15-11 ° C - 12-15min,
- at air temperature of 10-6 ° C - 10-12 min,
- at a temperature of 5-0 ° C - for 5-10 minutes, and at a good hardening, the patient may be naked at around zero air temperature for 15-30 minutes.
Before the cooling procedure requires a physical warm-up with heating for 5-20 minutes.
By air flow
Disposable intensive cold irritation causes an amplification of the neurosecrete function of the hypothalamus, pituitary glands, adrenal glands. Such an endocrine shift can existe the attack in a patient with a non-heavy course of the disease, interrupt the chain of allergic reactions. The periodic effects of the cold for a long period restores the disease impaired diseases of the bronchi, increases the oxygen-transport function of the blood.
The cold wind in non-adapted patients with bronchial asthma can cause an asthmatic state, allergic is the cause of endless colds. Therefore, it is extremely necessary to harde the air flow. This procedure will relieve a patient from negative influence drafts.
The cold exposure to air flow is carried out in the room, with a fan in three modes:
- initial
- optimal
- special;
Air flow from the fan at a room temperature 20 ° C and below affect the first on the front, and then on the rear surface of the naked body (in shorts or in a bathing suit). The initial procedures weakened should be carried out at a room temperature not lower than 21-22 ° C. Deligibility of the first procedure - 20 s.
Speed airflow
The airflow speed is regulated by switching the speed of rotation of the fan blades and the distance from the fan to the patient's body. The first procedures are carried out at a minimum fan speed at a distance of 6 m. Every 3-5 days, the speed of rotation of the blades switches to the next stage. The distance is reduced by 0.5 m every 2-3 days.
The most common, easily accessible to the tool Hardening are air baths. They prepare the body to subsequent hardifying procedures, such as hardening with water. When using air baths, adhere to the same principles as with other methods of hardening, that is, to take them systematically, consistently increasing the time of staying in air and gradually reducing its temperature. At the same time, the individual features of the body should be taken into account - age, state of health, the degree of hardening, lifestyle. 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. Getting started to receive air baths, care must be taken, especially people. Sensitive to cold. Strictly observing graduality in hardening, in the future you can take air baths without any risk even at temperatures below zero. This requires preliminary systematic preparation that will help develop a habit of habit to withstand low temperatures.
Start receiving air baths It is necessary in the room regardless of the time of year at air temperature not lower than 15-16 degrees., And only after some time you can already go to open air. They are accepted in a well-carrying room. Introducing the body, you should remain in this state at the beginning of the hardening course not more than 3-5 minutes. In the future, with good health, you can add daily one minute by increasing the total duration of air baths until 20-25 minutes.
When receiving cool and especially cold baths In order to avoid the hypothermation of the body, it is recommended to perform active movements: gymnastic exercises, walking, running on the spot or do any kind of home. Two or three weeks later, air baths can be combined with other hardifying procedures: wiping, water dilatation with water of different temperatures. Such a combined impact strengthens the functional activity of the body and increases the tone of the nervous system, improves human overall health. At home, along with the reception of air baths, it is useful to walk barefoot daily daily. A good thinking procedure is a dream in the fresh air: whether it is in the bedroom with windows open at night or in a sleeping bag on the veranda or on the balcony. Acquire itself to this, it is necessary from the air temperature not lower than 5 grades.
Air Baths Outdoor It is necessary to take in places protected from direct sunlight and from a strong wind. To do this, you can choose a glade in the forest, a platform on the banks of the river, lake or the sea, protected by trees or mountains.
It is necessary to start receiving air baths in the open air from the air temperature of 20-22. The first air bath should last no more than 15 minutes., Each subsequent must be longer than the previous one for 10-15 minutes. Thus, it is possible to bring the duration of air baths in the fresh air to 1-1.5 hours.
People of young and middle-aged having a pre-hardening, intake of airbags can be started from the air temperature of 17-20 degrees. With the duration of the procedure up to 10 minutes. Total duration 40 min.
Reception of cool and especially cold baths It is better to combine with different exercise: c run, gymnastics, fast walking, work in the garden or garden. Reception of air baths in the open air should be started no earlier than 1.5-2 hours after meals and end them 30 minutes before meals. It is impossible to take baths before the appearance of chills. If this happened, then with the help of energy movements you need to warm up and put on warm clothes.
An important condition for the efficiency of hardening in the open air is wearing clothing that meets weather conditions. The hardening effect is observed when the clothes allow free air circulation.
Natural nature that surrounds a person is the best of therapeutic therapy. Clean air, water, light, plants contribute to improving immunity and health promotion. Air baths belong to the simplest and most soft therapy. They are able to help those people who spend most of their time in the offices, or at the computer. Warm air It is pleasant to affect the body, the skin, the body, which at the same time relaxes. The intensity of the air bath depends on the temperature and speed of air. During this therapy, specialists are recommended to be in the shadows, i.e. Property from direct sunlight. The air must blow the naked body from all sides.
Air baths improve blood circulation, stimulate skin functions, a vegantry nervous system, improve blood circulation, activate metabolism, increase appetite, enhance the functions of the endocrine glands.
You can start from the small 10-15 minutes day, then gradually increase the time to 2 hours.
The benefits and features of air baths
Aerotherapy or air baths are gently and gently treated the body. Air therapy is usually recommended to carry out people with weakened health (tuberculosis, skin diseases, bones, joints, nervous system, cardiovascular, etc.), because She harden the body.
Air baths serve as prophylaxis against rheumatism, chronic diseases of the joints, neuritis. There are several types of healing air baths. For example, cold baths must be a temperature of 0 to 14 degrees; Cool baths are usually from 15 to 20 degrees; The most suitable for the body is considered warm air baths, which fluctuate between 23 - 30 degrees; Hot air bath - from 40 degrees. Besides, an important point Is air humidity.
With low air temperature and high humidity, the body will feel uncomfortable, because There will be a quick heat loss. Thus, optimal conditions are considered high temperatures And dry air.
As for the influence of the wind, it should be moderate in the best. With strong wind, the sweat faster evaporates and causes sudden cooling of the body.
Katsudzo Niche and his principles
Katsudzo Nishi (1884 - 1959) Japanese professor, Naturopath developed "six health principles." He created his health restoration system, on the basis of which many authors wrote books.
The niche system is based on various rules and exercises that comply with the laws of nature. For the first time, his developed system was first published in 1927.
In childhood, Katsudzo Niche put a terrible diagnosis of intestinal tuberculosis. Doctors told parents that he would not live and up to 20 years. However, he lived, and when the moment came to choose a profession, a disease got up on his way. Niche realized that if he won't start strengthening his health, he would not achieve anything.
Niche began to accumulate knowledge, conduct experiences, apply various recommendations. He then concluded that the cause of his illness and discomfort in the stomach are toxins. Unauthorized food in the colon creates a nutrient medium for bacteria that allocate toxins. Thus, he concluded that food can not only benefit, but also harm or destroy.
In the future, the niche began to get involved in medical fasting, studying the circulatory system. Based on his conclusions, he developed special exercises and airbases to maintain health.
Katsudzo Niche argued that human skin is one of four elements that define overall health. The human skin is the boundary between the external environment and the inner medium of the body. Therefore, a contact with air is important for health.
The skin is the border, but also the "gate", through which penetrate healing forces Nature and affect the body. In addition, air baths, according to Katsudzo Niche, ensure the proper functioning of the skin and the body. The skin in the evolutionary plan is older than the lungs, so it can be viewed as a respiratory body.
Unfortunately, the skin of a modern man lost a significant part of its natural functions. People began to wear clothes and skin stopped breathing. In addition, a person most of his time is carried out in the premises, and there is practically no street clean air ().
Oxygen helps the body in natural, and also serves as a necessary source of energy. Outdoor sports, air baths help to activate protective functions Skin.
However, it should be remembered that the effect of air baths depends on air humidity. The same air temperature, but different humidity will be perceived differently by the body.
Anyone from early childhood knows about the benefits of air baths. Being on the beach, in the garden, our mothers explained to us what air baths are and what use they bring. Outdoors, our body is saturated with oxygen, charging positive energy.
Air baths at home
Carry the room, then wear out completely and open the window. If you feel the cold, then you should wear warm clothes. However, in clothing you should not be hot, do not allow the appearance of sweat.
The air therapy is best carried out early in the morning shortly before sunrise (up to 10 am). Also air baths can be taken in the evening until 21:00. Usually, air therapy lasts about a month, with a break of 5 days, then you can repeat. General treatment continues from 3 months to a year.
If weather conditions allow, air baths should be taken in the fresh air (garden, beach).
