Is it safe to exercise outside, despite the Dallas heat?

by Shelby Hall, fitness contributor of Shelby Hall

DALLAS — Dallas by no means has a shortage of indoor fitness centers -- there are 674 business listings for fitness centers in the area. For some people, running or biking on a stationary machine just isn’t their style. Luckily, Dallas also has no shortage of outdoor trails! Consider Turtle Creek Trail, Katy Trail, and White Rock Lake. Exercising outside is preferred by lots of people, plus you can get a suntan at the same time, and it’s free.

As we all know, the heat of the summer will be reaching its peak soon and people question whether its safe or not to exercise in those conditions. Exercise puts a good stress on your body that burns extra calories and strengthens your muscles and bones. When working out, there are three important functions that kick in to compensate for the exertion: First, your body decreases the amount of blood sent to your internal organs, then it sends the extra blood to your working muscles. Lastly, your blood pressure changes to accommodate the need for more oxygen. Doing this regularly will keep your body healthy, slim, and strong!

Here’s a word of caution before we get to the good news about working outside: When you add extreme heat to your exercise environment, these processes are harder for your body to perform. You sweat more, your internal body temperature increases, and your heart rate increases. In fact, for every degree the body’s internal temperature rises, the heart beats approximately 10 bpm faster. These conditions can result in increased muscle soreness, dehydration, or even hyperthermia. So if you're choosing to run outside in Dallas -- which can be great exercise in a beautiful setting -- be careful.

By starting slowly and responsibly, you can begin to acclimate your body to exercising in the heat. It takes about two weeks to fully acclimate. The physiological changes that your body will need to adjust include: diluting your sweat, increasing sweat rate, and decreasing your heart rate as your body temperature increases. Wear sensible clothing, drink plenty of fluids, and recognize the dangers of exercising in the heat – and problems should never occur.

For the beginning outdoor exerciser, start slow: Work at a lesser intensity for about 20 to 30 minutes your first week. If you can already run 3+ miles in a temperate climate, simply reduce your intensity/speed by about 15% and travel about 80% of your normal distance. Then you can gradually increase your distance. This is where a heart-rate monitor would really come in handy so you know if you are over-exerting yourself.

It also helps to just expose yourself to the heat by being outside 15 to 20 minutes a day. Hydrate your body throughout the workout and slowly increase your duration week-by-week. Unless your exercise sessions exceed an hour and your fluid and electrolyte loss is extensive and chronic, sports drinks add unnecessary sodium and calories.

Although temperatures in the Dallas-Fort Worth area are higher than 80 degrees all summer long, the humidity is hardly ever greater than 50%. That means it's easier to breathe, and our sweat can more easily be evaporated -- thus keeping us cooler!

Ideally, it's best to work out before 8 a.m., when the temperatures are at their coolest. It won’t get cool again until the middle of the night. Always wear breathable clothing- either made of cotton or a sweat-wicking material designed for hot weather. Listen to your body, use common sense, and hydrate!

Shelby Hall is a personal trainer at Equinox Fitness, located on Oak Lawn. Equinox Fitness is ranked the #1 gym in America by ESPN and Fitness magazine.

Have a health and fitness question for Shelby? E-mail her at shelbyjordanhall@gmail.com.

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