Autumn sports. The harsh summer heat has finally eased, and the season has arrived where it's easier to move your body. Waseda University Toyama Campus has a training center with a wide range of equipment that rivals sports gyms in the city, and a refresh studio where you can take yoga and Pilates lessons from professional instructors. You can use it as much as you want for 1,500 yen from the date of registration until the end of the fiscal year. This facility is perfect for students who want to start training easily, reasonably, and effectively.
So, this time, Waseda Weekly Reporter will infiltrate each facility and report on their charm. In addition, we spoke with Alumnus Takafumi Kubo, author of a self-help book on muscle training and currently the exclusive strength coach of the B League (professional basketball team) Sendai 89ers, about the benefits that muscle training brings to us, and for beginners. We learned 5 training exercises that you can try. Take advantage of the privileges only available to you as a Waseda University student and enjoy the fall semester with full physical and mental energy.
INDEX
▼ Instructions from Alumnus trainer who has written a popular muscle training book!
"One of the cornerstones of a happy university life is muscle."
▼A level of fulfillment that rivals even major gyms!
I sneaked into the training center!
I sneaked into a yoga lesson at Refresh Studio
▼Register now! How to use Refresh Studio
Instructions from an Alumnus trainer who has written a popular muscle training book! "One of the cornerstones of a happy university life is muscle."
Sendai 89ERS Strength & Conditioning Coach/PhD (Sports Science) Takafumi Kubo

Completed doctoral course at Waseda University Graduate Graduate School of Sport Sciences. During his graduate school days, he was particularly passionate about researching squats. In addition to supporting athletes whose growth is sluggish by providing their own research and analytical data to athletes, they are working day and night to improve the wrong training methods that have been rooted in Japan for many years.

Health, mental health, improving concentration, etc. A self-help book on muscle training that uses the latest scientific evidence to prove that "muscle training = the strongest solution" (Bunkyosha)
For example, many studies have shown that muscle training reduces feelings of ``frustration'' and ``anxiety,'' which are likely to have a negative impact on mental health. It is said that it can calm and stabilize the mind, put the brain in an optimal state of alertness, and improve motivation. Additionally, multiple studies in the fields of sports and psychology have reported that ``strength training maintains or increases self-esteem.'' Furthermore, a study by a research team at the University of Cambridge found that testosterone secretion increases confidence and concentration, which may lead to better performance.
If you are a student who is feeling tired from the summer and not feeling well, why not pick up your heavy body and start some muscle training? As you move your muscles at your own pace, you're sure to find yourself feeling good again before you know it. No money or time? No, Waseda University has a wonderful and reasonably priced training center on campus. First, let's dive in together.
The level of fulfillment rivals even major gyms.
I sneaked into the training center!
Mr. Kubo visited the training center for the first time with Waseda Weekly Reporter. From a wide range of equipment, we carefully selected recommended machines that even beginners can use safely, and gave a lecture on training that can be effective even in free time.
Waseda Weekly Reporter Sotaro Tsutsumi 3rd year student School of Social Sciences

At the training center on the second basement floor Building No. 30 (Waseda University Student Center) on Toyama Campus
bank
It seems that this was the first time for Mr. Kubo to set foot in the training center on Toyama Campus. I'm sure you've visited many gyms as a trainer, but what impressions did you have?

At the training center entrance. Registration procedures are done at the counter on the right.
Kubo
This is my first time here since I used to go to Tokorozawa Campus. It's great that there is a facility like this on campus, and the annual registration fee is 4,500 yen. First of all, I was surprised at the variety of machines available, which is exactly the same as at major gyms. Covers most of the machines needed for muscle training. I also imagined that it was a special space occupied by students from various physical education clubs and training student club such as the barbell club, but I think it's a good idea that it is used by all kinds of students. My expectations were betrayed. It's a free atmosphere that even beginners can use without worrying about being seen or feeling intimidated.
bank
Converting to 1 month is 375 yen. There are few other places where I can get a gym membership for the price of a cup of coffee. However, I feel like there are a lot of students who are hesitant about it because it feels like it's for advanced students and the hurdles are too high.
Kubo
I understand how you feel. But, there's no need to worry. What's really good about this gym is the layout of the machines.The area on the right after you pass through the entrance is lined with full-fledged machines for advanced users. On the left hand side is a layout of machines that can be used safely by beginners. Beginners to intermediate students should just go to the left without hesitation (lol).
Left photo: The left-hand area is lined with machines that allow you to move your body safely while maintaining a stable trajectory. Even beginners can intensively train the muscles they want to train.
Right photo: The right-hand area contains free weights, such as barbells, that allow you to move your body without a stable trajectory. Although you can use a lot of muscles, there is a risk of injury, so it is recommended for advanced users.
bank
It's on the left when I enter! Never approach the right side until I get used to it (lol). I think beginners don't know where to start or how to use the machines even if they go to the gym, but if they want to come here in their spare time and train efficiently, which machines should they use and how much? Is this recommended?

For students who want to start with aerobic exercise, there are treadmills and exercise bikes lined up in the back left.
Kubo
If you change into a free space, train, change again, and go to the classroom, the training time will be about 30 minutes at most. Now, let's introduce four machines and one training method using a mat that will allow you to efficiently train your muscles within that time.
``Chest press'' 10 times x 3 sets to tighten from chest muscles to abdominal muscles
Kubo
It mainly stimulates the chest muscles, and also strengthens the triceps and deltoid muscles. It's hard to say exactly how many kilograms to load because it varies depending on gender and physique, but if you're a beginner, try starting with a load of around 6 or 7 kilograms. If you do this while squeezing your shoulder blades together, you'll be able to handle a heavier weight and it'll be more fun.
``Leg press'' 10 reps x 3 sets to strengthen not only the lower body but also the whole body
Kubo
It mainly strengthens the muscles of the lower body such as quadriceps, hamstrings, inner and outer thighs, and gluteal muscles. First, make sure your feet are about the same width as your shoulders. Even if you change the width of your feet or the position where you place your feet, the muscles you use will differ. Once you get used to it, try different things.
``Back extension'' 15 times x 2 sets to train your lower back and buttocks
Kubo
Strengthens the muscles in the back, especially in the lumbar region. At the same time, you can also train your lower body muscles such as your glutes and hamstrings. Cross your hands in front of your chest and slowly bend your upper body. Next, slowly lower your upper body back while feeling the tension in your back muscles. It's difficult to focus on your lower body, but once you get used to it, it's a very effective exercise.
Strengthen your entire upper body! "Lat pulldown" 15 times x 3 sets
Kubo
It strengthens the latissimus dorsi, biceps, and other muscles, helping to strengthen the entire upper body. Correcting the movement of your shoulder blades can also help improve your posture. It's a good idea to do this with an awareness of moving your shoulder blades up and down.
Mat training that can be expected to have the maximum effect on tightening your abdominal muscles - 10 reps x 2 sets
Kubo
Make effective use of the space available for mat exercise. Lie on your back, bend your knees at 90 degrees and lift your legs. Lift your head so that your shoulder blades are slightly off the floor, as if you are looking into your stomach. The key is not to recoil or put pressure on your neck or arms.
bank
When I heard 2 or 3 sets, I thought, ``Isn't that a lot?'', but if you train with the body parts in mind, it's quite hard. However, it only takes a short time, so I think I can continue doing this several times a week.
Kubo
Yes, muscle training isn't just about putting too much load on it or doing too many repetitions. And suddenly I'm doing it 3 times a week! Instead, starting once a week is enough. If it costs 375 yen a month, you won't feel like it's a waste even if you use it once a week. Rather than joining a gym with high membership fees, I feel that starting at a training center that you can easily go to in between classes will be more sustainable. And after 3 months, your body will change and you'll notice that you're feeling better every day!
bank
Will I be an updated version of myself by the end of the year? I'll do my best!
Register now! How to use the training center
To use it, you must first register. Prepare the following four items and complete the procedure at the Training Center on the 2nd basement floor Waseda University Student Center. We will issue you a "use certificate" on the spot, so you can start your first training session on the same day.
◆Health checkup (exams include height, weight, blood pressure, urinalysis, internal medicine interview) ” stamp to confirm the status of your consultation)
◆One face photo (4cm x 3cm) (You can also take a photo using the “Certificate Photo Machine” (charged) located on the 1st floor Waseda University Student Center)
◆Fee Receipt Certificate (4,500 yen) (Can be purchased from the "Fee Receipt Machine" located in front of the Information Center on the 2nd floor Waseda University Student Center. Not available for purchase at the Training Center)
◆Student ID
■Registration fee (purchase fee receipt)
4,500 yen Valid for 1 year from the registration date
■How to register
Reception at the Training Center on the 2nd basement floor Waseda University Student Center
■Usage guide
[Location] Waseda University Toyama Campus Waseda University Student Center, B2F
[Time] Mon-Sat 10:00-21:00 Sun/Holidays 12:00-19:00
*Available until 30 minutes before closing time.
*Closed on days when Waseda University Student Center is closed.
■Contact us
[e-mail] [email protected]
Applications can be made at any time, but please note that applications will not be accepted within 30 minutes before closing.
Unlimited Pilates and yoga for 1,500 yen per year!
I sneaked into the refresh studio!
The Refresh Studio, located in the multipurpose athletic field on the basement floor of Waseda Arena, offers classes in yoga, Pilates, aerobics, and more. A student reporter experiencing yoga for the first time sneaks into a "Basic Yoga" class. We asked instructor Noriko Sakaide about the appeal of the various programs.
Refresh Studio Instructor Tetsuko Sakaide (Noriko Sakaide)
Waseda Weekly Reporter Saya Tanabe 3rd year School of Culture, Media and Society

At the refresh studio located in the multipurpose sports field on the basement floor of Waseda Arena Toyama Campus. Mr. Sakaide is a veteran instructor who has been giving yoga lessons at major gyms for many years. Since 2019, he has also been active as an instructor at Waseda University Refresh Studio.
Tanabe
I saw a poster for the lesson in Waseda University Student Center, and since all lessons are scheduled after 5:00 pm, I wanted to go after class. However, I was a little worried that it would be awkward if all the regulars were seniors. I also felt that the procedures were too troublesome.
Photo left: At the entrance of the multipurpose playground
Photo right: Multipurpose playground. I use this place as a refresh studio.
Sakaide
If you register at the training center, you can participate without making a reservation as long as you bring your ``studio usage card'' which will be issued on the spot. Of course, the effects will be more permanent if you continue, but you are welcome to participate just one time. Even if some people find it difficult at first, once they take the class, many of them become repeat participants due to the ease of the class and the refreshing feeling they feel after the lesson.
Photo left: Like private yoga studios, there is a mirror in front, so you can check your own poses.
Photo on the right: Mr. Tanabe poses in a pose that makes it hard to believe that this is his first yoga experience. “The teacher's lectures are very easy to understand, where to focus on and how to move your body!” (Mr. Tanabe)
Tanabe
This was my first time taking a yoga class, and since there was a lot of stretching and relaxing time, it wasn't as strenuous as I had feared, and the hour went by quickly.
Sakaide
Have everyone move at their own pace, and if there are any difficult poses, you may take a break. In addition, there are surprisingly many movements that use your stomach and flanks, so you can expect not only refreshment but also muscle training effects.
Tanabe
What other classes do you offer besides yoga?
Sakaide
A total of seven lessons are available for the fall semester of 2023. I have heard that some Waseda University students have no opportunity to exercise at all because physical education classes are optional. We have a wide variety of programs available, so please stop by during a free period or at the end of class to relieve your lack of exercise.
Characteristics and lesson schedule of the seven lessons in the fall semester
◆Pelvic stretching: A class that incorporates dynamic stretching that loosens stiffness inside the body, focusing on the pelvis.
◆Pilates: A class where you learn how to use your body properly. The goal is to strengthen your core, improve your posture, and become less fatigued.
◆Dance exercise: Enjoy stretching, rhythm training, and balance training in time with music.
◆Relaxing stretch: A class where you stretch using stretch poles. It resets the stiffness and fatigue of the whole body.
◆Relax Yoga: Yoga lessons aimed at healing the mind and body. Improves pelvic distortion and posture.
◆Basic yoga: Strengthens concentration and refreshes. There are many movements that use your tummy and flanks, so you can also tighten them.
◆Basic Aero: A class aimed at having fun and sweating while burning fat through aerobic exercise.
Tanabe
We can take as many lessons as we like for a registration fee of 1,500 yen, right? Waseda University, big-hearted! (lol). I want to say out loud that this is one of the great benefits of being a Waseda University student!
Sakaide
A trial lesson at a private yoga studio costs about that much, so why not register with the idea that you just want to try it out?
Register now! How to use Refresh Studio
■How to register
1.Registration is required to participate in the lesson. Please prepare your student ID card and fee receipt (1,500 yen) and complete the procedure at the Training Center on the 2nd basement floor of Waseda University Student Center. A "studio usage card" will be issued on the spot.
2. If you wish to participate in each lesson, please come directly to the venue by the start time on the day of the lesson. Present your "studio usage card" to the instructor and accept participation on the spot. Each lesson has a capacity limit, so registration will close as soon as the number of participants on the day reaches the capacity (40 people).
Click here for other usage instructions.
■Registration fee (purchase fee receipt)
1,500 yen, valid from the registration date until the end of the fiscal year (March 31st)
■Venue
Waseda University Toyama Campus Waseda Arena B1F Multipurpose Sports Field
■Contact us
[e-mail] [email protected]
Photography: Yusuke Fukahori
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