5-Minute Exercise for Firmer Body

Slow Training - belly fat model

Spring is just around the corner and I’m very excited about it. Picnic, food and flowers – can’t wait for it! But before that, I have to get back on exercising. After months of being lazy to move in this cold weather, I’m am facing with an extra weight and muscle loss – again. My weight is still on a safe zone, but having a flabby stomach is something that can no longer be ignored.

Slow Training - belly fat modelSomething like this or maybe even more. You already get the idea.

So now I’m on a mission to start an exercise routine to get rid of it and gain more muscle strength. With this in mind, I looked back to the episode of “Tameshite Gatten” TV show which featured an exercise how to get rid of flabby waist and arms through slow training – exactly what I needed.

5-Minute Exercise For Firmer Body

Now let’s go right into the details. Here are the three exercises to help us resolve our problem. All three might be already familiar to you and you might have tried already but by applying the concept of “slow training” – to perform each move slowly – we’ll get better result.

Slow Squat (10 times)

(Same steps with the regular squat but with slow training concept – to move slowly)

1. Stand with your feet about shoulder width apart and your toes pointing slightly out.
2. For a span of 4-5 seconds, slowly lower your buttocks back down until your thighs are parallel to the floor. Try not to let your knees extend past your toes.
3. Stand up slowly and stop just right before completely straightening your knees, slightly bent.
4. Repeat steps 2-3 for 10 times.

(Exhale when your body is moving and inhale on stop.)

Slow Hip Raise (10 times)

(Same steps with the regular squat but with slow training concept – to move slowly)

1. Lie down facing up. Bent your knees, try to get your heels close to your buttocks as much as possible.
2. For a span of 4-5 seconds, slowly raise your hips until your body forms a straight line from your shoulders to your knees.
3. Now, slowly lower your hips and stop just right before your butt touches the floor.
4. Repeat steps 2-3 for 10 times.

(Exhale when your body is moving and inhale on stop.)

Slow Push-up (10 times)

(Same steps with the regular squat but with slow training concept – to move slowly)

1. Place your hands and knees on the floor.
2. For a span of 4-5 seconds, slowly lower your body as far as you can or until your nose is almost touches the floor.
3. Slowly push your body back up with your hands. Do not straighten your elbows completely.
4. Repeat steps 2-3 for 10 times.

(Exhale when your body is moving and inhale on stop.)

There it is, the three types of exercise that will help us to firm our stomach and arms. At first, it might take more than 5 minutes to complete all three but as you get used to it, you’ll get through it smoothly. Don’t be discouraged if you can’t make it right on your first try. I have tried it before and push-up was my weakness. It only means my arms are just too weak and definitely needs to be trained.

So guys, are you going to join me with my new mission? Let’s try this together and let me know how it works for you. I’ll keep you updated.

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Time to exercise: Finding gyms in Japan

Time to exercise: Finding gyms in Japan

time-to-shed

Hey, it’s Mr. Wada on duty. It’s been a while since Christmas and New Year holidays passed. Have you still got holiday weight? For me a little, and aside from that, I haven’t exercised much lately (I spend pretty much all day sitting at work). So, I’ve decided to go to the gym once a week. Yeah, it’s time to shed. I am sharing some reference for finding gyms in Japan.

“Gym? No way, it costs too much!”, that’s what you are thinking right?  Nah, gyms in Japan are not always like that. There’s a way out. Basically there are two types of the gyms in Japan – private and city-owned. Although, there are pros and cons for both. Check the following:

gyms in Japan gym_general

(Photo credit: Health Gauge)

 

1. Private gyms

You’d see many private gyms in any city. If you are a busy bee type, you might prefer it. It’s convenient and probably easy access.

Pros

Some places are open 24 hours, so you can swing by anytime you like. Very convenient indeed, I’d say. They also got facilities like bathrooms, massage rooms, etc. That’s oasis for hard-working soldiers!

gyms in Japan private_gym

(Photo credit: Karl Baron)

Cons

They absolutely cost you a lot more than city-owned gyms. Plus, it normally requires you to be a member first (don’t forget to bring your ID) and a registration fee (3,000-5,000 yen) as well.

Fee goes monthly or pick one of their plans and see what fits your schedule. Fees depend on your plan but average is like from 5,000 yen/month. Good gyms might even cost like 10,000 yen/month.

2. City-owned gyms

It’s true that private gyms mentioned above are beyond budget for people like me who want just a little bit of workout once or twice a week. I’d recommend the city-owned gyms.
gyms in Japan city-owned_gym

(Photo credit: Patricia (aka look lovely))

Pros

The city-owned gym in Okayama costs me about 200 yen for every use (only for walk-ins). Mmmm? Two-hundred yen? Yeah, very cheap right? So, what the hell is the difference? Take a look at the cons.

Cons

As a downside, some gyms don’t have shower rooms (but some do). So if you want to take a shower, make sure the one in your city has a shower room. Or, you might be able to take a shower at the swimming pool’s (most city-owned gyms are located next to a swimming pool). Another one is, facilities tend to be old. I don’t mean like rusted or anything but nothing like brand new, no spa-like facilities a private gym can provide.

By the way, I’ve lived in Saitama (next to Tokyo) before and there was a gym I used to go to. It was a nice city-owned gym called Waku-Waku Dome. It was huge and got nice stuff, reasonable as well. I’d definitely recommend that place, if you live near by.

gyms in Japan wakuwaku_dome

Waku-Waku Dome in Saitama

How to find a city-owned gym?

Check the list of the gyms in Okayama on this page.

Or else, to find a city-owned gym in your city, I suggest you Google like “shiei gym” (city-owned gym) + city name (example, “shiei gym Okayama”). Or, you might find some info on the website of the city you live in (perhaps in English).

Note: You might be able to save up a little by buying discounted multiple-entry tickets (example, for 10 visits). Take your time and pick the best place and plan for you!

gyms in Japan time-to-shed
Oh damn, it’s time for workout. Hope you will find good gyms in Japan.
See you around!
References:

City-owned gym in Okayama (in Japanese only)
Waku-Waku Dome (in Japanese only)

 

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How To: Train your inner muscle in 30 seconds
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5-Minute Exercise for Firmer Body