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By late that day I was wiped out and had a major headache, even though I had tried to take my own advice by going slow and drinking plenty of fluids. Given your tendency to fatigue faster, winter isn't the best time to punch up the distance or intensity of your workouts. Save the high-powered outdoor action for spring.
Strength, endurance and aerobic capacity fall with drops in body temperature, reports the American College of Sports Medicine, and an overzealous workout on a chilly day will up your odds of getting hurt.
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We're talking muscles here. Think of a hunk of taffy. If the taffy's cold when you try to stretch it, it will break. If it's warm, it will bend. Similarly, in cold weather you're more susceptible to injury from short sudden bursts of movement. You can strain a muscle by sprinting after your dog or just by slipping and recovering your balance.
Protect against muscle pulls by loosening up indoors first. Swing your legs back and forth. Stretch the hamstrings, quads and calves. Once outdoors, start slowly. On the inside, that is. Contrary to what you might expect, drinking copious amount of water before, during if it's a long workout and after exercise is actually more critical in cold temperatures. In cold weather, your body loses moisture not just from sweating, but from breathing, when you use moisture to heat the cold air.
Cold winds also foster dehydration -- something you might want to factor in when choosing an exercise route. When you inhale cold air, your nasal passages heat and moisten it. It may be uncomfortable to breathe cold air, but it's not dangerous at most temperatures you're likely to encounter in the Washington area. Unless, that is, you have asthma. The combination of cold, dry air and the stress of exercise can trigger an asthma attack.
InteliHealth, a Web site affiliated with the Johns Hopkins University and Harvard Medical School's consumer health information service, recommends that asthmatics take a puff or two from a bronchodilator medication such as Ventolin or Proventil about 20 minutes before an outdoor workout.
Wearing a scarf or face mask can also help by warming and moistening the air as it enters your mouth.
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We're talking about a drag on your style but not on your performance. A study last spring by the U. Olympic Committee's Sport Science and Technology Division found that about 23 percent of a group of athletes from the Winter Olympics team experienced some form of exercise-induced asthma, but the episodes had no significant effect on their performances; in fact, several of those affected were medal winners. Asthmatic or not, if you feel extreme chest tightness or discomfort during exercise, stop. Whether it's sweat on the inside or sleet on the outside, moisture makes you lose body heat faster.
The air and fabric closest to your skin determines how warm you feel, so the goal when it's cold is to move moisture away from your skin as quickly as possible. High-tech fabrics such as polypropylene, Polartec and CoolMax wick dampness from the body, then let it evaporate away.
All the big brand names sport variations on the theme: Other moisture-wicking names you might spot on labels are Dryline or Drylete. Any one will do when worn next to the skin. Polypropylene shirts make great base layers. Polartec tights or pants are snug and may be all you need on your legs for a Washington area winter. Polartec can also be an outer layer -- vests over long-sleeved shirts add extra warmth without bulk. Don't assume department store "fleece" is moisture- or wind-resistant unless the label says so. If you don't have a closet full of CoolMax and you're looking at a pile of T-shirts, choose one that's a cotton-polyester mix rather than percent cotton.
While cotton is comfy, it won't insulate when wet, and you'll be cold and clammy by mid-workout. Used in jams, smoothies, or baked into muffins, they never seem to last as long as one expects. It is convenient to toss your blueberries in a Ziploc and toss them in the freezer. While no additives are needed to preserve this harvest, when it comes time to take a handful or two out to stir into a cup of yogurt, have an icepick handy. Taking a little extra time up front makes all the difference. Pick any stems or leaves out and then rinse the berries in a colander under cold water.
Handle the blueberries as little as possible to avoid breaking the skins which protect the flesh in the deep freeze.
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Leave the blueberries in the colander to rest several hours or overnight to allow them to dry completely. Any surface moisture will result in a layer of frost on the skin causing freezer burn. Spread berries on a baking sheet or other lipped tray in a single layer. Cover with plastic wrap and place tray in the freezer for at least 4 hours or overnight. If freezer space is limited, trays may be stacked, but do so gently to avoid crushing. Once they have completely frozen, transfer the blueberries into Ziploc bags on any other airtight freezer containers.
Label containers with the contents and date frozen and place in freezer. Blueberries will keep frozen for up to a year with minimal loss of flavor or texture deterioration. Get our best gardening advice and outdoor ideas delivered straight to your inbox. Home Outdoors Gardens Garden to Table.
How to Freeze Blueberries. Keep this popular superfood around all year with easy freezing instructions. Pinterest Facebook Twitter Email. How to Make Blueberry Pie The recipe may be simple, but this sweet pie is huge on flavor. How to Freeze Strawberries Start a frozen strawberry treasure-trove with these easy instructions.
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Fruit of Your Labor: Growing Blueberries Five easy steps for a productive harvest. Blueberry Merlot Sorbet Grab your favorite bottle of fruity merlot to make this homemade blueberry sorbet, perfect for a hot day. Homemade Blueberry Preserves This all-natural recipe skips on the additives but not the flavor. Can You Freeze Fresh Pineapple? Next time you spot a great deal on pineapple, stock up.
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