From Aogaku Fitness Center
"Exercise and diet can change your body"
Stay in shape at our fitness center.
A rich campus life
"Muscle" x "nutritional balance" has been gaining attention in recent years, and is of great interest to Aogaku. "Fitness" refers to exercise to maintain and improve health. We will thoroughly introduce the appeal of our university's Fitness Center (hereinafter referred to as AGU FC). Aogaku can use the center any time during opening hours and on opening days for a year, with a registration fee of 3,000 yen per year (2,000 yen for athletic association students).
INDEX
▼ AGU FC's three principles: "Health," "Physical Education," and "Re-creation"
▼ Training guidance that supports the outstanding performance of athletic athletes behind the scenes
▼ Exercise and diet change your body
▼ International students get in shape at the gym and clear their minds
For students, physical and mental health are important factors in improving the quality of their student life and enriching their time at university. AGU FC, where resident sports trainers provide evidence-based instruction, is available to all Aogaku. The university's top-level training environment is not just for student athletes. AGU FC is characterized by the opportunity to not only hone your skills with "gym friends," but also to have international exchanges with international students from cultures where fitness is a part of life. The facilities on campus can be used easily in your spare time without the need for prior reservations.
▼ AGU FC's three principles: "Health," "Physical Education," and "Re-creation"
By actively moving your body, you can deepen your understanding of the effects of exercise and maximize its effectiveness.
Aoyama Gakuin University Fitness Center Trainer
Baseball team trainer
Toshinobu Watanabe
AGU FC is often thought of as a facility established to strengthen the athletics of students, but in fact, this is not the case. It was established 20 years ago in 2004 with the aim of equipping students with knowledge of health and exercise and promoting lifelong health promotion, and is currently operated at the Aoyama and Sagamihara campuses. We believe that acquiring elements of "health and exercise" at university in parallel with academic studies will help contribute to the future. With this goal in mind, AGU FC has three principles: "Health," "Physical Education," and "Re-creation," which is brought about by the provision and promotion of both health promotion and physical education.
Our ideas of "Health" and "Physical Education" go beyond the passive "physical education" taught in school classes, and involve actively moving one's body of one's own volition to bring out the benefits of exercise and deepen one's understanding of those benefits. The word "Re-creation" is a coined word meaning "re-creation," and is a concept that incorporates the idea of generating and cultivating new ideas and perspectives through physical activity.
Not only student athletes who belong to the athletic association, but many general students also use FC to create opportunities for themselves to exercise. Many students use a sports gym for the first time after becoming a university student, but in recent years, there have been an increasing number of cases of students injuring themselves by training based on information from social media. If the training is not done based on correct training knowledge, it will not be effective and there is a risk of injury, so we trainers actively teach beginners. An orientation is required to use the facility, and we teach how to use the training machines and basic knowledge of exercise and nutrition.
Additionally, international students can attend orientation in English upon request. International students are more fitness conscious than Japanese people, and going to sports gyms and FCs is often a part of their daily lives, so you will often see international students at the FC. They have a basic knowledge of training and can use the facilities without hesitation, but the rules for using the facilities are not necessarily the same as in their home countries. Orientation is an important step to familiarize students with the rules in Japan so that they can use the facilities safely, cleanly, and comfortably.
Orientation for international students
Training that focuses on helping students understand the purpose and effect of each exercise
The main reasons students use FC can be broadly categorized into "improving health," "improving posture," and "physical transformation/body shaping." The exercises that are effective for each purpose are the same, and in order to build the ideal body, instruction begins with balanced training for the large muscles of the chest, back, and lower body. The most important thing is to train with the correct form, and instruction is given on how to maximize muscle strength while placing emphasis on form. Of course, programs for beginners are also available, so students using FC for the first time can rest assured that they can receive optimal advice from the trainers.
There are still many misconceptions about body remodeling and body shaping. One common misconception is, "I don't want to do muscle training that makes my legs thicker. I only want to do treadmills." In fact, by doing both anaerobic exercise (muscle training) and aerobic exercise (running), you can make your body more likely to burn fat, which leads to shaping up your whole body, but this correct knowledge is not widely known. We provide educational support by showing correct knowledge and scientific evidence so that students can understand and engage with the purpose and effects of each exercise. As knowledge and experience accumulate, students will be able to train autonomously with confidence, and when they reach this level, attending FC itself will be fun, and they will feel that exercising is comfortable rather than that they "have to exercise."
Additionally, a good balance between body and mind is also important to leading a fulfilling student life. Exercise stimulates the secretion of serotonin, also known as the "happiness hormone," which helps you relax and refresh your mood, and also helps reduce stress.
The hardest part about fitness may be taking that first step to visit an FC. If you are even slightly interested, please go to AGU FC and take the orientation. After completing your registration, you only need to prepare three things: 1) exercise clothes, 2) indoor exercise shoes, and 3) a sweat towel. From the next time onwards, just register when you arrive. Since no prior reservation is required, you can make effective use of your free time on campus, such as between classes. If you want to participate in group lessons such as yoga, you can participate freely by gathering at the lesson venue 10 minutes before the start time (numbered tickets may be distributed for popular lessons). AGU FC is a privilege for all students at Aoyama Gakuin University. All the staff are looking forward to supporting you in achieving your fitness goals and enriching your campus life!
Group yoga stretching lessons for beginners
▼ Training guidance that supports the outstanding performance of athletic athletes behind the scenes
Weight training and instruction at AGU FC improved individual performance and contributed to the baseball team's outstanding results
4th year, Faculty of Law Department of Law
Baseball team (outfielder)
Misho Nishikawa
He is the first university student fielder to play for Japan since the "Samurai Japan" team was made permanent in 2012, and will start in the 2024 national team training game (Japan vs. Europe), playing both offensively and defensively. Influenced by his baseball-loving father, he started playing baseball at the age of 3, and grew up following the footsteps of his older brother (Aio Nishikawa, former captain of the Aoyama Gakuin University hardball team). In his second year at Ryukoku University Heian High School, he was a member of the team that won the 8th place in the Spring National High School Baseball Tournament (Koshien). Aoyama Gakuin University In his third year of baseball, he won the league championship in the Tokyo Metropolitan University Baseball Spring League with a .364 batting average, three home runs, and 10 runs batted in, earning him the highest medal for player of the year (MVP) and the Best Nine Award. In the 72nd All Japan University Baseball Championship Tournament, he contributed to Aoyama Gakuin University winning the championship for the first time in 18 years with a .467 batting average, one home run, and three runs batted in. As a member of the Samurai Japan Collegiate National Team, he played in all five games at the 44th Japan-U.S. Collegiate Baseball Championship, batting .316 and helping the team win the championship.
Effectively trains the large muscles of the chest and arms
Using the FC is a daily routine. I want to be able to perform at my best through weight training all year round.
In 2023, I was able to achieve results that I was satisfied with in major domestic and international competitions held from spring to summer. I believe that the results were due to the fact that I have been seriously working on weight training since the winter of 2022. The FC at Sagamihara Campus is located near the baseball team dormitory, so it is a great advantage to be able to make full use of the extensive facilities.
In the fall of 2023, I won the Tohto University Baseball Autumn League, but missed out on the Meiji Jingu Baseball Tournament. Looking back, I think it was because I wasn't able to do enough weight training in preparation for the fall. Reflecting on that, I now go to FC almost every day. By continuing to train well throughout the year, I hope to be able to perform at my best in 2024, my final year of college baseball. I like to focus on exercises that strengthen my core, but I also practice lifting, such as barbell squats, which improve my batting and throwing. I had hardly ever done weight training before entering college, but since I started doing it, I have noticed a significant improvement in my power and overall performance.
Introducing a new approach to team warm-ups
In the second year (FY2022), trainer Watanabe became in charge of the hardball team and AogakuConditioning* was introduced to the warm-up menu for the entire practice. The range of motion of the body is increased, and at the same time, players become more aware of stabilizing their torso and timing the movements of their arms and legs to become more efficient. Baseball warm-ups are often done by individual players, and Aoyama Gakuin University used to be done on an individual basis like other universities before trainer Watanabe took charge, but since we all started doing it together, I think our sense of unity as a team has increased.
* Aoyama Gakuin University An original exercise method Aogaku that combines the training practiced by the Track and Field Club (long distance block) and the instruction provided by AGU FC to its athletes. An Aogaku original exercise method that fuses training and conditioning, such as "training the body, using it correctly, preparing it, and taking care of it" for running.
A feature of trainer Watanabe's instruction is that he clearly explains the purpose behind the training menu. I am now able to incorporate the training into my own training with an understanding of how the training I work on affects baseball performance and what effects I can expect, which I believe has led to the team's good performance. The support of trainer Watanabe is very important and vital to the success of our team.
Core and lower body strength are important for running, attacking, and defending
2024 will be my last year as a college baseball player. I would like to use the experiences and lessons I have learned from last season to make this the best season for both my team and individual results.
▼ Exercise and diet change your body
As I spent my time working out and having fun, I made some friends at the gym and it has now
Department of Business Administration School of Business part of my university life.
Ryohei Fujita
The low annual registration fee of 3,000 yen is an attractive feature. Overcoming the feeling of being out of place with the presence of gym friends
I played basketball in middle and high school, but it wasn't until I entered university that I started weight training. What prompted me to start attending AGU FC was the low hurdle of the annual registration fee of 3,000 yen. I wanted to maintain my physical fitness even after quitting basketball, and although I had never been to a sports gym, 3,000 yen for a year was enough if I could run on the treadmill during my free time from class, and the price was set so that even if it didn't suit me, I could still think, "Oh well!", so I decided to give it a try.
I started with the treadmill, and then I saw other students doing their workouts, and naturally I started to think, "I want to try that too." When I saw the people with amazing muscles, I felt out of place at first, wondering, "Am I really supposed to be here?" At first, I didn't know how to use the training machines, but there was a trainer there watching over the whole group, so after he taught me the basics of exercise, I started to enjoy it and started going to FC more often.
I also really enjoy meeting the friends I make at the FC, the so-called "gym buddies." When I use a machine with ineffective form, my experienced gym buddies give me advice on safe and effective ways to do it, saying, "It would be better if you did it like this." The bigger and more muscular the students are at AGU FC, the friendlier and more helpful they are (this is my personal opinion). If you see a friendly-looking muscular guy, I recommend just saying, "Please teach me!" and he will usually teach you kindly. Having friends around encourages me and makes me want to try harder, which is what motivates me to go to the FC.
By receiving dietary advice from a registered dietitian and improving your eating habits, you can steadily build muscle and improve the quality of your sleep.
Since I started to seriously engage in muscle training, I have started to notice positive changes in my body, such as improved posture. First, I felt less tired in my daily life, and one month after I started muscle training, I could see that my muscles were clearly stronger. When I measured my muscle mass with a body composition scale, I also saw an increase in my muscle mass, which was a great result. I began to realize the importance of diet and nutrition for "fitness." After receiving guidance from AGU FC registered dietitian Ito on what kind of food I should eat to steadily increase my muscle mass in a healthy way, I improved my diet and the result was a clear improvement in the quality of my sleep, an effect I never expected.
Now that fitness has become a part of my life, the biggest attraction of AGU FC is that I can receive the correct knowledge to prevent injuries and practical nutritional guidance all in one place. Recently, I feel that I have become able to control which muscles I am using, and as I have gained more knowledge and confidence, I have become able to plan my own workouts.
Working out with my "gym buddy"
"Your body is what you eat" - personalized nutrition advice from experts
Dietitian (Sports Nutrition Practical Instructor) at Aoyama Gakuin University Fitness Center
Nanami Ito
We provide health guidance from both the perspective of nutritional management and sports instruction. Exercise is important for improving health, but since the body is built by what you eat, what and how you eat is equally important. Many students want to build muscle or get in shape, but in order to exercise, it is first necessary to meet the required amount of energy. The basic rule is to eat plenty of "staple foods" (rice, bread, noodles, etc., which are mainly carbohydrates) that are the source of energy, and "side dishes" (meat, fish, eggs, soybeans, soy products, milk, dairy products, etc.) that are the source of protein, while avoiding sweets and fats from oils as much as possible.
In the first semester, students who have started living alone after entering university but are not good at cooking for themselves often visit the FC and ask for advice on nutrition, menus, recipes, and cooking methods. On the other hand, in the second semester, we receive more consultations from student athletes from the sports club. I am happy and feel rewarded when students who I have given nutritional guidance to come and report on their progress. I can give individual advice, and I also hold nutrition seminars on topics such as dieting, anemia prevention measures, and bone density. There is also a recipe and nutrition page called "AGU FC Kitchen" on the AGU FC website, so please visit it to deepen your knowledge of nutrition and find healthy recipes that you can try yourself! I hope you will experience the fun of how what you eat can change your body and performance.
《Training tips for specific targets》
Take your everyday life to the next level
As we spend more time looking down at our smartphones and computer screens, it's more important than ever to strengthen the muscle groups that support our posture. Exercises that target the muscles that help improve your posture can make a big difference.
Lesson 1: "Lat pulldown" to train your back muscles: "Lat pulldown" is a typical machine training to train the latissimus dorsi, the widest muscle in the back. In addition to the back, it also trains the arms, shoulders, and core muscles, so it is a multi-purpose exercise that is useful for improving posture, relieving stiff shoulders, and improving sports performance, and is suitable for training the entire upper body. Since the latissimus dorsi has a large area, if you start training it in the right way, you will feel the effects immediately. However, the form is difficult and it is difficult to get results if you do it yourself, so we recommend that you learn the correct form from a trainer.
Effective for maintaining posture and improving basal metabolism
▼ International students get in shape at the gym and clear their minds
Affordable, accessible and great facilities to help you pursue your health goals
College of Education, Psychology and Human Studies Exchange Student
(San Diego State University USA)
Kanami Seo
I resumed working out, which has become a part of my daily life, immediately after studying abroad
Working out at the gym is a habit that has become part of my life, so when I decided to study abroad at Aoyama Gakuin University Gakuin University, I searched for gyms in Tokyo from the US and was shocked at how expensive gym fees in Japan were. After arriving in Japan, I was happy to find out that there is a fitness center on campus and that the annual registration fee for AGU FC is 3,000 yen, which is much cheaper than the monthly fee at a gym in downtown Tokyo. The convenience and cost performance are unmatched anywhere else.
Registration is very easy. Just go to AGU FC and talk to the staff, and they will guide you through the registration process. The new registration orientation is also held in English, so after attending, you just need to purchase a 3,000 yen stamp and register. The orientation will explain everything you need to know about how to use the FC, and the trainer will carefully teach you how to use the facilities and training machines. During my study abroad, I was able to resume my workouts as I did in the United States. There is also a registered dietitian who is an expert in nutrition, so you can ask for advice on healthy eating in Japan. AGU FC has all the resources and space you need to achieve your fitness goals of maintaining your lifestyle and strengthening your physical body.
Working out is a way to clear your mind and feel accomplished
At the gym at my alma mater, the gym users were always talking, so it was noisy and it was not an environment where I could concentrate on my workout. At AGU FC, many people are concentrating on their training, so it is very quiet, which is nice.
Trainer Nezu speaks English and is very friendly and approachable, so we can rely on him whenever we need help, and even international students who are not confident in their Japanese can use FC without feeling a language barrier.
For me, working out is not only a way to strengthen my physical body, but also a way to clear my mind after concentrating on class and get a sense of accomplishment. FC is conveniently located on campus, so I can easily stop by after class before heading home. If you're looking to improve your fitness, I highly recommend giving it a try!
Effective for lifting the hips and training the entire legs
A supportive community and a great place to make new friends
Exchange students from School of International Politics, Economics and Communication
(Salisbury University, USA)
Reece Berry
I started using AGU FC right after I started studying abroad at Aoyama Gakuin University. I play rugby at a university in the US, so I've been training so that I can get back in the rugby season as soon as I return home. AGU FC is great because it allows me to maintain my fitness while studying abroad without having to go back to the US. Everyone here is very friendly, the staff are helpful, and it's an open-minded environment.
English-speaking trainers will support international students.
FC also provides a place for international exchange
Many people overseas are used to working out at gyms, so many international students use AGU FC. For international students who are not confident in Japanese, there are trainers who can speak English, so please feel free to use the facility. AGU FC also serves as a place for international exchange between Japanese students and international students.
Aoyama Gakuin University Fitness Center
(English speaking trainer *)
Volleyball team (women) trainer
Nezu Atori
I studied abroad at an American university for four years, during which I worked as a student trainer for several clubs, including the university's American football club, and supported athletes. At AGU FC, I provide training instruction and stretching advice for beginners, and support in English for international students. The most important thing for beginners to muscle training is to train safely without injury and with the correct form. Beginners should start building their ideal body by receiving face-to-face instruction from a trainer.
As a trainer for Aoyama Gakuin University 's women's volleyball team, I teach each team member training methods that will help them improve their play, focusing on the challenges and goals they face.
*As of January 2024 at the time of the interview
《Training tips for specific targets》
For beginners who want to start weight training!
Effective exercise
To build your ideal body, you should start by training your chest, back, and lower body in a well-balanced manner, starting with the areas with the largest muscles. The best machines for training these large muscle groups are the chest press, lat pulldown, and leg press. Once you get used to one training machine, you will be able to feel your muscles moving, and you will be able to try new training machines, expanding your training repertoire.
Lesson 2: "Leg Press" builds a strong base for the lower body The "Leg Press" is the perfect machine for strengthening all the muscles in your lower body, including the quadriceps, glutes, hamstrings, and triceps (calves). The important point is not to fully extend your knees. If you fully extend your knees when pressing against the footplate, it will put a lot of strain on your knee joints, so stop before you fully extend them to stimulate your muscles. You will feel muscle pain after your first training session, but that is proof that your muscles are being trained.
VIEW DETAILS → Aoyama Campus: Aoyama Memorial Hall (University Gymnasium) basement
Sagamihara Campus: Building H, 2nd floor