FIELD: medicine; sports medicine.
SUBSTANCE: invention can be used in the educational and training process when training military specialists to work under the Arctic conditions, beginner athletes that take part in winter swimming competitions, as well as for people involved in winter swimming and other extreme sports. At the preparatory stage, dousing with water is performed 1 time per day 6 times a week after morning exercises with tap water of +8 to +10°C or water from a natural source and swimming in a stationary pool 1–2 times a week for 45–60 minutes. The main stage includes a warm-up with a low intensity load in front of an ice pool, diving into an ice pool with ice of 0 to +5°C or cold water of +6 to +16°C; swimming a freestyle distance of 25 m, leaving the ice pool, air break for 1–2 minutes. Then, a physical warm-up is performed indoors. After having rest, physical training is performed with a load of medium intensity for 20–25 minutes outside at an air temperature of at least -25°C. After that, a person dives into an ice pool, swims a freestyle distance in an ice pool with an increase in load. Warming up in a sauna or bath or changing into dry clothes and staying indoors follows.
EFFECT: method provides an increase in the adaptive capabilities of the body in terms of psychoemotional, psychophysiological and cardiovascular reactions of the body to extreme temperatures and physical exertion, the method does not cause maladaptive reactions of hemodynamic parameters, the functional state of the circulatory system and the autonomic nervous system, as well as metabolic processes.
2 cl, 2 tbl, 1 ex
