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May Fitness Tips

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist for the 169th Fighter Wing, South Carolina Air National Guard at McEntire Joint National Guard Base, uses the pulley station in the base gym to demonstrate a triceps workout, Jan. 30, 2014.  (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

Mrs. Michelle Walker, 169th Force Support Squadron fitness specialist for the 169th Fighter Wing, South Carolina Air National Guard at McEntire Joint National Guard Base, uses the pulley station in the base gym to demonstrate a triceps workout, Jan. 30, 2014. (U.S. Air National Guard photo by Tech. Sgt. Caycee Watson/Released)

MCENTIRE JOINT NATIONAL GUARD BASE, S.C. -- If you are looking for a different stretch to stretch out your hamstrings before cardio or a leg workout, the 90/90 Hamstring stretch is a great place to start.
   1. Lie on your back, with one leg extended straight out.
   2. With the other leg, bend the hip and knee to 90 degrees. You may want to hold other leg with your hands if necessary.
   3. Extend your leg straight into the air pausing briefly at the top. Return the leg to the starting position.
   4. Repeat for 10-15 reps and then alternate with other leg.

Good Carbs vs Bad Carbs

Carbohydrates are mostly going to be found in foods such as your fruits, veggies, grains, milk products, and foods containing simple sugars like cakes, cookies, and soda. There are two main types of carbs, complex and simple carbohydrates. Simple carbs or "bad carbs" are going to be your refined and added sugars. Complex carbs or "good carbs" will be rich in dietary starch, mainly coming from plant sources, as well as rich in dietary fiber, primarily coming from grains. Focusing more on giving the body good carbs and not refined, processed foods is what your body really needs.

Simply put, carbs are the body's main source of energy. The energy derived from fat metabolism can provide back up, but carbs are the preferred source of energy, particularly in the brain.

Keep these tips in mind when consuming carbohydrates:

- Skip refined and processed foods completely
- Read the label to see if there is added sugar. Be cautious of the 'oses" like high fructose  
  corn syrup.
- Choose whole grains (oats, some cereals, rye, millet, quinoa, whole wheat and brown
  rice), beans, legumes, fruits and vegetable.
- Try to have 40% of your total caloric intake come from complex carbs.
- Avoid the lure of low-fat foods, which contain a sizable amount of calories from sugar.
- Avoid the lure of low-carb foods, which sometimes have more calories from fat.