SPRINGER: Fitness: Don't let the heat drain you

With the heat scorching here in Las Vegas, it is a challenge to get motivated to move.

Dips in your energy can be blamed on a variety of factors. Find out how to boost your energy any time and get on track toward a balanced fitness program.

When people feel they are lacking in energy, the first place to look is the diet. The body is a complex machine and if it is not given the proper fuel on a regular basis, it will get run down.

Are you eating throughout the day? Do you try to include each of the food groups in each meal? Are you drinking the proper amount of water? By examining just these three questions, you might find the reason why you are feeling run down.

People who skip meals are more likely to have a weight problem and be more sluggish throughout the day. Each time we eat, our metabolism revs up to process the calories and distribute them.

Of course, if you are inactive during the day, these calories will eventually be stored as fat for future use. Going long periods without eating signals to the metabolism to start storing any extra calories, and also puts the body on snooze. If you do not eat and are not active, everything slows down.

With the popularity of protein diets still going strong, many people eliminate or minimize the amount of carbs, veggies and fruits they eat. These foods contain important nutrients the body needs to survive.

Also, fruits and vegetables are high in fiber, which helps the digestive system stay on track. It is hard to feel energetic when you're not running smoothly.

You can still include many of these foods into your diet without going against the Atkins plan. At the very least, supplement your diet with a multi-vitamin and possibly some sort of fiber supplement.

Drinking water is a must here in Las Vegas. You should have a bottle of water with you everywhere you go.

Many times when people feel hungry, it is actually their body signaling them that it is dehydrated. Drinking water fills you up and helps your metabolism run smoothly. A sure sign of dehydration is a lack of energy and difficulty concentrating. Drink more water than you think you need.

The best way to rev up your energy levels is to exercise. It does not have to be a full-blown workout, but even a brisk 10 minute walk can get you moving and feeling better. Exercise actually promotes a burst in energy as it enhances your mood and temporarily reduces tension.

Know your personal energy levels throughout the day. Each person has their own body clock that dips and peaks throughout the day. Knowing when you tend to be low will help you avoid common energy-sapping pitfalls.

Low periods of energy finds us moving less and eating more. If you know when you need a boost, you can schedule your life accordingly. If at 3 p.m. your body starts to crash, plan a short walk or go up and down the stairs at your office. Remove yourself from your desk or junk food temptations during these low times and you will be better off.

If possible take a short nap during the day. Do not sleep more than 30 minutes as longer naps can interfere with your night sleeping. By keeping the nap short, you will feel rested but not groggy. This does not work for everyone, but it is worth a try if you are feeling totally drained during the day.

Energy is not found in a pill or a drink. Instead, basic clean living that includes proper rest, nutrition and exercise will have you functioning at your highest capability with a full reserve of energy.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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