{"id":12592,"date":"2025-10-11T15:02:55","date_gmt":"2025-10-11T06:02:55","guid":{"rendered":"http:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/?page_id=12592"},"modified":"2026-06-01T12:25:23","modified_gmt":"2026-06-01T03:25:23","slug":"exercise_program","status":"publish","type":"page","link":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/en\/exercise_program\/","title":{"rendered":"Exercise Programs"},"content":{"rendered":"<p>&nbsp;<\/p>\n<article class=\"l-article articleAbout about01 blockBgFillWhite\">\n<div class=\"l-inner cf\">\n<p><!-- \u30b3\u30f3\u30c6\u30f3\u30c4\uff11\u3000\u3053\u3053\u304b\u3089 --><\/p>\n<div id=\"Contents\">\n<p><!--\n\n\n<div class=\"header\"> <span>\u904b\u52d5\u30d7\u30ed\u30b0\u30e9\u30e0\u306e\u7d39\u4ecb<\/span><\/div>\n\n\n--><\/p>\n<h2 class=\"titleUnderLineRed l-inner\">Introduction<\/h2>\n<div class=\"SubLeft\">\n<p>Gotenshita arena provides variety of exercise programs to meet all kinds of exercise needs. Those classes are performed by experienced and certified instructor. There is no extra charge, no need to make a reservation prior to join the class, just come and feel free to join with us.<\/p>\n<ul>\n<li><a href=\"#yoga\">Yoga, Pilates, Tai-chi, Savat<\/a><\/li>\n<li><a href=\"#dance\">Dance classes<\/a><\/li>\n<li><a href=\"#aero\">Aerobic dance classes<\/a><\/li>\n<li><a href=\"#pool\">Pool programs<\/a><\/li>\n<\/ul>\n<\/div>\n<div class=\"SubRight\">\n<ul class=\"submenu\">\n<li><a href=\"http:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-content\/uploads\/2026\/06\/72448a0de2a19c56006c713ed5c0f878.pdf\" target=\"_blank\" rel=\"noopener\">Time Table [PDF]\u00a0<\/a><\/li>\n<li><a href=\"..\/instructor\/\">Our instructor\u2019s profile (Japanese)<\/a><\/li>\n<\/ul>\n<\/div>\n<div style=\"clear: both;\"><\/div>\n<h2 class=\"titleUnderLineRed l-inner\">Each Programs<\/h2>\n<p><a name=\"yoga\"><\/a><\/p>\n<h3>Yoga, Pilates, Savat<\/h3>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Yoga<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/yoga3.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<p>Yoga refers to traditional physical and mental disciplines originating in India. Pose and meditation help you to keep both physical and mental balanced, and provide a great relaxation. Basic poses and posture are practiced in this course, so anyone feel free to join in.<\/p>\n<div class=\"SubLeft\">Mon 18:25-19:15 (Saito) Ashtanga<br \/>\nTue 12:10-12:50 (Koyama) Easy Yoga<br \/>\nTue 19:20-20:05 (Watanabe) Yoga<br \/>\nWed 17:30-18:15 (Asano) Flow Yoga (Intermediate)<br \/>\nFri 12:10-12:50 (Asano) Meditation<br \/>\nSat 16:10-17:00 (Sato) Relaxation<br \/>\nSat 17:10-18:10 (Sato) Yoga<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Aroma Yoga<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/pyoga1.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">\n<p>Aromatic oils have been medicines that work on mind &amp; body. The more their aromas relieve muscle tightness. Get your mind &amp; body relaxed more effectively by combination of yoga &amp; aroma! This class is recommended for ending the day.Tue 18:20-19:10 (Watanabe)<\/p>\n<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Pilates<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/pila1.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">This is the very effective program especially to tone your waist line. Also you can expect sufficient effect on strengthen inner muscle, and as a result, you can improve posture and preventThu 12:10-12:50 (Matsuda)<br \/>\nFri 17:30-18:15 (Ogihara)<br \/>\nSat 14:10-15:00 (Nakazawa)<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 240px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Savat<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/sabate.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">Savat is the French style kick boxing, also known as \u201cBoxe Franceise\u201d This introduction course teaches you the basic techniques of Savat and guides you to more advance skills. Non experienced person is very welcome. This program is produced by JAC (Japan Savat Club)Tue 19:05-20:05 (JSC instructors)<br \/>\nSat 14:00-15:00 (JSC instructors)<\/div>\n<\/div>\n<p><!--3rd block \u3053\u3053\u307e\u3067--><\/p>\n<p><!--2nd block \u3053\u3053\u304b\u3089--><br \/>\n<a name=\"dance\"><\/a><\/p>\n<h3>Dance classes<\/h3>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Ballet<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/ballet1.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">This is the introduction course of modern ballet. Start with bar exercise and move into encha\u00eenements through the class.Wed 19:25-20:10 (Sakashita) Intermediate<br \/>\nSat 13:00-13:50 (Taniguchi) Beginner<\/p>\n<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Hip Hop Dance<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/hiphop2.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">\n<p>This class introduces you the basic steps that are common among the street dance. Hip Hop, Jazz, Lock steps are practiced through the class. Please start with \u201cStart\u201d or \u201cBeginner\u201d class.Fri 19:20-20:10 Beginner\/Intermediate (Miyamoto)<\/p>\n<\/div>\n<\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Jazz Dance<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/jazz2.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">\n<p>azz dance is a very popular dance among all ages. The class starts with very basic movements, so non experienced persons are welcome to join in.Sat 12:00-12:50 Beginner (Futagawa)<\/p>\n<\/div>\n<\/div>\n<p><!--2nd block \u3053\u3053\u307e\u3067--><br \/>\n<!--1st block \u3053\u3053\u304b\u3089--><br \/>\n<a name=\"aero\"><\/a><\/p>\n<h3>Aerobics Series<\/h3>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Aerobic dance classes<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/aero1.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">You can enjoy moving your body to the music by doing aerobics centered programs. You can also join each class to begin exercises aiming for fat burning, cardio improvement and general health.ue 17:30-18:15 Beginner (Takahashi)<br \/>\nThu 19:25-20:10 Beginner (Kawamura)<br \/>\nSat 15:10-16:00 Beginner\/Intermediate (Koyama)<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Body Attack<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/bodyattack3.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">\n<p>Body Attack is the aerobics class that uses basic punch and kick movement, and those combinations. This simple, but joyful movement would help you to tone your body line, and has great effect on relief your stress.Wed 18:25-19:15 (Ohira)<\/p>\n<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Shape Up Boxing<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/bodyattack1.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">Why not enjoy this fatburning fitness shadowboxing&#8211;so effective a way to knock down stress and get on lean abs, arms, back &amp; lower body&#8211; along to music?Mon 17:30-18:15 (Lenn)<br \/>\nThu 17:30-18:15 (Lenn)<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Slim Circuit<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/circuit2.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">This is the total body shape program originating in Gotenshita. By using the method of super circuit training, with combination of machine strength exercise and step cardio exercise alternatively done by every 30 seconds, you would find this is very effective and enjoyable. Also you can learn basic step movement through the program, so it can be the introduction class of step movement. \u203bIf you join this class for the first time, please come to the gym 5~10min before the class starts and take the instruction of the class. (You might not join the class unless you take the instruction.)<br \/>\nMon 12:15-12:45 at Training room (Kawamura)<br \/>\nWed 12:15-12:45 at Training room (Koyama)<br \/>\nFri 12:15-12:45 at Training room (Takahashi)<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>ZUMBA<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/zumba.jpg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">\n<p>&#8220;ZUMBA&#8221; is a dynamic and exciting fitness exercise which fully utilizes the rhythm and the taste of the music! It is a program just like a party \u2014 this is &#8220;ZUMBA&#8221;!!!Fri 18:25-19:10 (Ishikawa)<\/p>\n<\/div>\n<div style=\"clear: both; height: 20px;\"><\/div>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Dance Fitness<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><\/div>\n<div class=\"SubLeft\">\n<p>With enjoyment, keep the rhythm to perform basic steps and simple movements, aiming for fat burning. If you want to refresh yourself, want to shape your body or want to try to do dances, you can join this class to enjoy a variety of choreography!Thu 18:30-19:15\uff08Kawamura\uff09<\/p>\n<\/div>\n<\/div>\n<p><a name=\"pool\"><\/a><\/p>\n<h3>Pool programs<\/h3>\n<div id=\"SubContents\" style=\"height: 180px;\">\n<div class=\"header\" style=\"background: url('images\/sub_header_blue300.gif');\">\n<h4>Swimming Class<\/h4>\n<\/div>\n<div class=\"SubRight\" style=\"float: right;\"><img decoding=\"async\" src=\"\/goten\/wp-content\/uploads\/2025\/02\/swimclass1.jpeg\" alt=\"\" width=\"218\" \/><\/div>\n<div class=\"SubLeft\">\n<p>This is a easy-to-follow and vey fun swimming class designed for beginners and intermediate level of people! You can learn from the basics of the swimming to the four swimming methods. (Maximum of 10 participants)Fri 18:30-19:30 at Swimming pool (Kyoya)<\/p>\n<\/div>\n<\/div>\n<p><!--<a href=\"#pagetop\">-&gt; \u30da\u30fc\u30b8\u30c8\u30c3\u30d7<\/a>--><br \/>\n<!--1st block \u3053\u3053\u307e\u3067--><\/p>\n<\/div>\n<p><!-- \u30b3\u30f3\u30c6\u30f3\u30c4\uff11\u3000\u3053\u3053\u307e\u3067 --><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<p><!-- End [article class=\"l-article articleAbout about03\"] --><\/p>\n<p><!-- End [div id=\"main\" class=\"l-main\"] --><\/p>\n<p><!-- End [div id=\"contents\" class=\"l-contents\"] --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Introduction Gotenshita arena provides variety of exercise programs to meet all kinds of exercise needs&#8230;  <a class=\"excerpt-read-more\" href=\"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/en\/exercise_program\/\" title=\"Read Exercise Programs\">\u3082\u3063\u3068\u8aad\u3080 &raquo;<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"parent":12546,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"footnotes":""},"categories":[346],"class_list":["post-12592","page","type-page","status-publish","hentry","category-page_en"],"_links":{"self":[{"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/pages\/12592","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/comments?post=12592"}],"version-history":[{"count":16,"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/pages\/12592\/revisions"}],"predecessor-version":[{"id":13460,"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/pages\/12592\/revisions\/13460"}],"up":[{"embeddable":true,"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/pages\/12546"}],"wp:attachment":[{"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/media?parent=12592"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/taiiku.adm.u-tokyo.ac.jp\/goten\/wp-json\/wp\/v2\/categories?post=12592"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}