How to strengthen health by hardening, and what to watch out for
6. 2. 2024
Are you considering how to start hardening? What does hardening entail and what to watch out for? Then don't hesitate to read our article.
Hardening is a trend and a way of life that spreads like a wave of positive energy. Those who in the past dreaded even the mere idea of an ice dive are now becoming proud hardiers. The hobby brings them joy, improvement in physical and mental health, and new friendships. Do you also want to start hardening? We have tips and answers to key questions for you.
Why toughen up and how can toughening up help you?
Hardening, or exposure of the body to the cold, has many positive effects on health: it strengthens immunity, builds mental resistance and supports the production of endorphins, hormones of happiness. One of the main benefits of hardening is the stimulation of blood circulation and subsequent improvement in the supply of organs with oxygen and nutrients. Getting tough can also increase energy and vitality. Look forward to pleasant feelings, health and many experiences that improve life.
What happens in the body during hardening?
When immersed in cold water, a number of physiological changes occur. Blood vessels constrict, increasing blood pressure, and the body responds by producing heat. It also activates brown fat, which is associated with thermoregulation and calorie burning. These physiological changes are important for maintaining body heat in a cold environment. Other benefits of bracing include strengthening the cardiovascular system, anti-inflammatory effects, improved sleep and overall relaxation.
10 tips for effective hardening
1. How often should a person toughen up?
Hardening should be a part of everyday life, ideally in the form of a cold shower in the morning or evening. If it has to be interrupted due to illness or a change in the daily routine, it is good to return to it gradually. Hardening is not a one-time event, but a lifelong process for strengthening vitality. It should be started when we feel full of energy and in good health.
2. How to properly start hardening?
Start hardening gradually. The first step can be washing with cold water in the sink. Gradually add a lukewarm shower, followed by a short cold water rinse. Repeat this cycle and gradually increase the time spent under cold water. Start from the feet and work towards the head.
3. How many minutes to harden?
In winter, rinse with cold water for up to 3 minutes, in summer for up to 5 minutes. The next level is a short stay or swimming in ice water with a temperature of around 15 °C, which should not exceed 20 minutes. Different types of saunas also belong to the hardening methods. The morning hardening is essential, while the evening one should take twice as long. Listen to your body and don't overdo it.
4. When is the best time to toughen up?
The ideal time to start hardening is at the beginning of autumn, when the temperatures are not too low and the immune system is strong. It is also possible to start hardening in the winter months, but it requires careful preparation and compliance with safety measures.
5. What to eat before hardening?
Before hardening, it is advisable to take a light, balanced meal containing proteins and carbohydrates. You can choose soup, fruit or nuts. Don't forget to drink plenty of fluids. Avoid heavy meals so as not to burden the digestive system. Do not consume alcohol.
6. How to warm up after hardening?
After hardening, it is important to gradually and at the same time intensively warm up the body. After drying, exercises that stimulate blood circulation and increase body temperature are suitable. Ideally, a sauna or a warm shower will restore warmth to the body.
7. What to eat after hardening?
After hardening, wait for the body to warm up, exercise and replenish fluids. In winter and spring, it is advisable to supplement the diet with an increased intake of vitamins, which will be provided by raw vegetables and fruits or the use of complex vitamin preparations.
8. How to be more resilient?
In addition to regular exposure to air, water, and sun, you can increase your resistance to the cold through exercise, proper nutrition, and adequate sleep. Gradually increasing the intensity of strengthening exercises also promotes sustained progress.
9. Who is not allowed to toughen up?
Hardening is not suitable for people with serious heart problems, high blood pressure or respiratory diseases. Pregnancy is also a contraindication. Before starting hardening, every interested party should consult with a doctor about their intention.
10. How to harden in winter?
Equipment should not be underestimated in winter. Neoprene with a thermoregulation function is the basis for hardening. Neoprene swimsuits, shorts, warm hats, gloves, socks, shoes and a kidney belt made of this material are available. Hardening in the winter landscape can be a beautiful experience, but always remember safety precautions, especially the presence of another person.
And how to prepare for cold water?
If you want to improve your physical and mental health through toning and outdoor swimming, check out our offer in the toning section. Here you will find quality neoprene clothing and accessories for safe and effective hardening. Prepare responsibly for an adventure that benefits your body and mind.
