| Swedish Exercise System to KO Your Beer Belly By Jim Attacap While drinking beer doesn’t directly cause a “beer belly” there is a reason why the two always seem to tag along with each other. Beer has a sneaky way to open the door to increased appetite while adding its own sometimes substantial calorie count. So, what to do about it? The answer is definitely not to stop drinking beer. In fact you can continue to drink all the beer you want and more. The answer can be found in a small, modest, form of exercise that anyone can do regardless of age or beer belly size. I used it along with a bit of judicious eating to lose nearly 20 pounds in two months while taking over 2 inches off my waist. It’s called “Ga-Kora”. “Ga-Kora" is the easiest exercise to help you to weight loss, stronger bones, lower blood pressure, and a new level of fitness that will invigorate your everyday life. This fun new way to enjoy the benefits of gentle exercise without the stress and dangers of physically taxing workouts might just be what you are looking for. Ga-Kora was inspired by a something called “Fartiek”. That should sound a bit strange unless you’re from Sweden. In that most healthy Nordic nation, fitness for every age is a national passion. Since Sweden has a temperate climate boasting mild temperatures for most of the year thanks to the Gulf Stream, its citizens have embraced walking, jogging, and running as a lifelong health regimen. One of the techniques Swedish runners use, especially beginning ones, is called “Fartiek” which means speed play. It involves varying your pace throughout the workout, alternating slow segments with faster ones. It is totally unstructured thereby allowing the practitioner to change speeds based on how the body feels. “Fartiek” however is in the domain of the running world and still brings with it the downside of possible harmful stress on the body. The aching muscles, foot and leg issues, and an assortment of injuries come with the territory. So, despite its popularity Fartiek might not be the best choice many individuals, who are searching for a safer way to lose that beer belly and gain the benefits of exercise. Enter Ga-Kora, something anyone can do from 7 to 70 years old. Try it for only a short time and you’ll be amazed at the tangible results. The Ga-Kora system is vastly superior to simply walking. When you go for that pleasant walk, albeit for exercise, that leisurely stroll will not promote the type of fitness that will bring you the health improvements and weight loss you want. Walkers tend to simply move at one casual pace for the entire distance of their stroll. Not only can that become boring it will probably not significantly improve one’s health. Of course there is nothing bad about walking especially since it does burn calories. When you burn calories you force the body to use up stored fat which means weight loss. However, don’t expect big results. For example a one hour walk at an average person’s pace, 3 MPH, burns 240 calories or the content of about two large chocolate chip cookies. If you use Ga-Kora instead you'll burn nearly 70% more calories, use up more fat, and become healthier by the minute. In simple terms Ga-Kora is a system that combines steady paced walking (Kora) and slow jogging (Ga) over varying distances. While more advanced Ga-Kora users add bursts of running to their workouts, all of the health benefits of Ga-Kora accrue at the basic level which is appropriate for all regardless of current fitness. So if you haven’t even thought about exercise for years or are currently athletically active this is program is suited for you! How to Start First remember that Ga-Kora is fun and ultimately designed by you. Just listen to your body and the segments will come to you without much thinking While you can use this system in just about any footwear it is recommended that a quality training shoe be used since it will provide extra stability and cushioning. As the slogan says, just do it. Step out the door and begin. In the Ga-Kora system there is no need to stretch your muscles at the beginning of your workout. The stretching will come at the end when it’s more valuable and easier to do. Your warm-up is inherently built into the opening stage of Ga-Kora. The Sequence Begin walking. Yes, it’s that simple. Start slowly and allow your mind to clear as you enjoy a leisurely pace (the Kora). After two to four minutes (or until you simply feel a comfortable warmth coming to your legs) begin to focus on your pace, concentrating on making it smooth and rhythmic. Next begin using a slightly exaggerated arm swing. Make the swing more than normal but not enough to break an egg if it was on at the edge of your elbow. While maintaining the same Kora (rate of leg turnover and arm swinging) look down the road you are on and pick out a landmark. It could be a tree, a telephone pole, a traffic light, or even a manhole cover. The first landmark should be at least 20 yards away but no more than 50 yards. Next, increase your walking pace and arm swing. This faster pace is the “Ga”. Go as fast as you are comfortable doing while being sure that your pace is faster than the one you started with. When you reach your landmark go back to your starting pace or Kora. Quickly locate another landmark farther down the road. This one should be 50 to 75 yards away. Once you make your choice do NOT change you pace. This is the key tenant of Ga-Kora. You only change your pace to reach a goal point (or landmark) when you feel you can make it there at a quicker pace than your base one. Some people might start the new pace immediately while others will wait until they are as close as 10 or 15 yards to the goal point. It’s all based on your personal reading of your body. Your new pace must be quicker than the base one but it need not be faster than your prior Ga. Key Point - GaKora system is based on distance NOT speed or the time it takes you to complete your workout route. As you return to your base pace you once again select a landmark. This time the landmark can be as close as 20 yards or as far as 100 yards. You make the choice based on how you are feeling. As before, you move at a faster pace toward your goal whenever you feel comfortable enough to do so. Key Point – You do not need to maintain a constant “Ga” toward your goal. You can slow down or speed up and slow down again. You must however be moving at a speed faster than your beginning one for the entire distance to the goal while also using the exaggerated arm swing. Continue the process of locating a point down the road and then reaching it at a speed (s) above your Kora for the rest of your workout. Eventually you will find yourself naturally increasing the distance and tempo of the Ga segment as your fitness level increases. Key Point - The last section of your workout should always be the Kora. It will serve as a warm-down and help in muscle recovery. At the end of your workout a few minutes of light stretching is all that is needed. Total Distance The total distance you cover should be relative to your current level of fitness. If your exercise is limited to walking down Main Street to do window shopping you still s hould be able to easily cover a distance of ½ to a mile. If you have been walking regularly for exercise you might be able to cover up to 2 miles or more the very first time you use the Ga-Kora program. Key Point – listen to your body. Adjust your segments to how you are feeling. Route Selection Ga-Kora can be used in any setting. It’s adaptable to the streets of a city, the paths at the local park, or simply in the area around your neighborhood. As long as there are identifiable landmarks you can create a route. If you prefer an out-and-back course,ie, retracing your steps, be sure to change the landmarks on your return segment. It will keep your mind focused on pacing and help keep the activity interesting and fresh. If you prefer a circular route be careful to keep the total distance one that is comfortable for you to finish. It is easy to add on to Ga-Kora as your fitness improves so be conservative in beginning the program. Advanced Ga-Kora To intensify Ga-Kora there are three basic things that can be done. First, increase the overall distance being covered by 5% to 10% a week. Increasing distance should always be done gradually so as to allow your body to adapt. Second, increase the Ga segment to 75% of the workout – remember the Ga itself can contain varying pace levels. Third, increase the overall speed of the Ga which will of course, as usual, be governed by what your body is telling you. Ga-Kora is an exciting, fun, and productive way to gain the benefits of exercise. Best of all you control all the aspects of the workout. You will intuitively know how adjust its elements to suit your ever improving physical condition. As they say in Sweden, “god hälsa för dig” – good health to you! Note - as with any exercise program, be sure consult your physician before starting. |
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