Spa Program, SORANO HOTEL - Tachikawa
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To value not only physical health
but also the approach for healing the mind.
The concept at the SORANO HOTEL is “Well-being” – a wholesome experience to invigorate the mind and body.
An important facility for providing such experience is the SORANO SPA where our dedicated team of specialists offers a variety of Well-being programs.
Four Types of Programs for Your Mind and Body
The SORANO SPA employs professionals from various fields, including physical therapists, athletic trainers, and yoga instructors.
Our programs are built around the various training routines and lessons drawing on their specialties.
The goal is to provide a program that encourages everyone to feel energized in their bodies and minds.
The core program at the GYM STUDIO is the “conditioning program”,
which includes basic physical strength improvement for forming the base of the body,
functional improvement for restoring body parts such as the lower back and knees, and performance improvement of sports such as running, golf, and horseback riding.
We highly recommend our aquatic workout held proudly at the top floor Infinity Pool.
Take in the breathtaking view in the comfort of our temperature-controlled pool at any time of the year for a truly wholesome experience for your mind and body.
See our program list.
INFINITY POOL & POOLSIDE
GYM STUDIO
PROGRAMS
INFINITY POOL & POOLSIDE
GYM STUDIO
INFINITY POOL & POOLSIDE
With the stunning view and refreshing feeling under the grand sky,
just being at the Infinity Pool on the top 11th floor is a feel-good experience.
The first program we present using this iconic facility of the Sorano Hotel is aqua running and walking.
These are very simple yet effective exercises that involve slowly running and walking in the water. You can exercise comfortably as if you were working out on clouds.
You can effectively and comfortably increase your muscle strength as water is much more resistant than the air but at the same time does not strain your legs and feet like when you are on land.
This exercise is especially recommended if you are busy or feel that exercising is a drag.
You can expect a host of positive effects from these exercises, which are adopted by many athletes, including world-class athletes.
About Aqua Running
Although the program is simple, a habitual full body workout in the water has far-reaching benefits.
These simple exercises that do not require complicated skills can be continued without difficulty for excellent results. Try these exercises for which there are detailed explanations of the effects along with tips.
Aqua Running 9 Points
Point.1Expected results of doing thigh-lifts in the water
Point.2Exercises that impact the body
Point.3Increasing metabolism for easier weight loss
Point.4Building muscle strength and physical energy
Point.5Tightening up the lower body
Point.6Simultaneously strengthening your upper body
Point.7Benefits of aquatic exercise
Point.8Breathing method
Point.9Detoxing your skin
- Expected results of doing thigh-lifts in the water At the front of the thighs are the quadriceps and at the back are the hamstrings made up of the biceps femoris, the semitendinosus, and the semimembranosus muscles. The largest muscles in the human body are in the thighs. While your thighs and hips are used a lot in thigh-lifts, your calves and soles are also stimulated. Thigh-lifts are a great way to easily stimulate your entire lower body.
- Exercises that impact the body While exercising, it is very important to be aware of the impact that the movement has on the bones and to make necessary adjustments because “the aging switch is in the bones!” The key is osteoblasts (cells that produce bone cells). Messages transmitted from osteoblasts are sent to the organs through blood vessels and create youth throughout the body. Without doing stimulating exercises, the number of osteoblasts drops and bones stop forming. When the message substance (osteocalcin) from the bone decreases, memory capacity decreases (the function of the hippocampus of the brain is affected), and muscles become unable to use energy efficiently. Decreased bone mass leads to a decline in memory, muscle strength, and immunity.
- Increasing metabolism for easier weight loss The use of big muscles requires a lot of oxygen and energy. Your body needs to break down and discharge waste products such as carbon dioxide and fatigue substances that remain after energy metabolism. In other words, increasing metabolism (basic metabolism) makes it easier to lose weight.
- Building muscle strength and physical energy We can say that shaping up your thighs and hips strengthens your entire body. It is best to move the large muscles if you want to build physical strength, and since more oxygen and energy must be supplied to the muscles, the cardiopulmonary and circulatory systems are also strengthened.
- Tightening up the lower body Aquatic thigh-lifts also stimulate the peripheral parts of the lower body such as the soles and calves. Actively moving this part also known as your second heart improves blood circulation throughout your body.
- Simultaneously strengthening your upper body To compensate for the loss of balance when doing aquatic thigh-lifts, rowing movements of the hands and sculling (catching the water with your hands) have been added to maintain balance and allow you to run in the water. By enlarging the muscles around your arms, including the biceps brachii, latissimus dorsi, upper trapezius, pectoralis major, and pectoralis minor as well as the upper back and chest, the muscles are stimulated to improve your style in this well-balanced workout for the upper and lower body and waist. In particular, the flabby subcutaneous fat, which tends to develop on the upper arm, is slimmed down effectively even with underwater stimulation.
- Benefits of aquatic exercise The great advantages of exercising in the water are that there is much more resistance in water than in the air, and the burden on your body is limited even if you move your body in ways not possible on land. The resistance in the water is 12 times higher than in the air, so the water applies gentle force on your body. Due to buoyancy, your weight in the water is one-tenth of your weight on land. In addition, water weighs approximately 1,000 times more than air, so exercising in the water naturally induces abdominal breathing. Also, the conductivity of water is about 27 times that of air, which leads to a loss of body heat. As your body has a physiological function that tries to maintain a constant temperature, your body’s ability to burn fat is activated. Stimulating aquatic exercises are best when you have lost muscle strength but have gained weight.
- Breathing method Abdominal breathing is the way to go. Inhale and exhale deeply to the rhythm of lifting and lowering your thighs while focusing on your abdomen below your belly button. It is more effective if you exhale aloud saying, “Shoo, shoo” like a locomotive. Every time you breathe with your belly, your inner muscles, including the diaphragm, pelvic floor muscles, and transverse abdominal muscles deep in your stomach are strengthened. The muscles around your stomach are tightened for a slimmed body line.
- Detoxing your skin Entering water at a lower temperature than your body temperature stimulates the surface of your skin and the autonomic nerves, increasing detoxification of waste products and positively affecting your skin’s health. This also improves blood circulation and lymph flow.
Point.1Expected results of doing thigh-lifts in the water
Point.2Exercises that impact the body
Point.3Increasing metabolism for easier weight loss
Point.4Building muscle strength and physical energy
Point.5Tightening up the lower body
Point.6Simultaneously strengthening your upper body
Point.7Benefits of aquatic exercise
Point.8Breathing method
Point.9Detoxing your skin
This aqua running using an “endless pool” is also practiced by a new Japan record-holding marathon runner as it is possible to measure muscle balance and develop an efficient running form. For golfers, optimal exercises for adding spring to your body also prevent aging and increase the flight distance. Above all, exercise is necessary for all modern people to prevent muscle loss due to aging. Safe and effective exercises that are done in a short amount of time are perfect for anti-aging.
HOW TO
Enter the pool twice a week and aim for 500 meters each time.
You may feel that it’s hard at first, so gradually increase the distance.
The distance can be short – just try for about 30 minutes.
At first, it’s okay to change your pace by going slowly one lap and going fast on the way back.
Just continue without straining yourself.
We also recommend you to stay at the Sorano Hotel and try out our lessons.
We can suggest group and private lessons and combinations with other programs.
LESSON-1
This program combines aqua running and swimming lessons. The deepest part of the Infinity Pool is 120 centimeters deep, making it suitable for swimming. We also offer a lesson for beginners covering the secret to breathing to completing a 50-meter swim. Feel the excitement of the Infinity Pool whose atmosphere differs from a normal swimming pool.
| Price | Group Lesson: 8,800 yen per hour per group at your desired time Private Lesson: 8,800 yen per hour |
|---|
LESSON-2
It is known that conscious deep breathing releases the neurotransmitter ‘serotonin’ from the brain stem.
Serotonin is closely related to the mind and a balanced presence of mind, and it is said that the risk of depression increases with low production of serotonin.
Repeat gentle deep breathing while feeling the comfortable breeze by the pool. The program combines yoga exercises and meditation, each of which emphasizes breathing. Feel relaxation for your mind and body as you are guided by a professional coach in the exhilaratingly fresh early morning air.
Once you learn the exercises, you will be able to do them anywhere. Please try this program to help you achieve a more stress-free lifestyle.
In-house guests can participate as they’d like in these group lessons held early every Sunday morning.
| Date | Early morning every Sunday |
|---|---|
| Time | 6:30 a.m. to 7:00 a.m. (30 minutes) |
| Price | 1,100 yen (tax included) |
| Capacity | 15 *Minimum number of participants: 2 |
| Venue | Infinity Pool (at the Gym Studio or other location in the winter and on rainy days) |
| Reservation | Required by 8:00 p.m. one day before; meet at the venue |
*Yoga exercises and meditation (mindfulness) are also available as private lessons. Please contact Spa Reception with your request. (11,000 yen per hour. This program is available for in-house guests.)
GYM STUDIO
Functional improvement and maintenance of a healthy lifestyle are at the core of the Sorano Hotel’s Well-being concept. Here we introduce “conditioning”, exercises that are currently trending.
“Conditioning” refers to the entire process and actions, starting with understanding the current physical condition, that lead to the ideal desired condition.
In general, the purpose of personal training is to provide temporary effects such as muscle strengthening and dieting, while “conditioning” emphasizes sustaining an even healthier body. Each person’s objective (e.g., getting in shape, improving body balance, alleviating stiff shoulders and pain in the knees or lower back, improving functions, enhancing muscle strength) is inevitably achieved by restoring the inherent functions of each person’s body. We guide you based on medical findings and cater the program to each person to offer workouts that are effective for everyone from athletes to seniors, regardless of age and gender.
Takashi Ichimizu
Qualifications
- ・Nationally licensed physical therapist
- ・Japan Sports Association athletic trainer
- ・Functional Movement Systems Certified FMS Lv2
- ・Selective Functional Movement Assessment SFMA Lv2
- ・Fundamental Capacity Screen FCS
- ・National Academy of Sports Medicine
Certified Performance Enhancement Specialist (NASM-PES)
- ・TPI Golf Fitness Lv1
- ・National Strength and Conditioning Association (U.S.A.) Certified Personal Trainer (NSCA-CPT)
- ・Completion of the ViPR license certification course – Instructor
- ・Completion of the TRX®Suspension Training Course (STC) – Instructor
HOW TO
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1.
CounselingConsult with the trainer in advance about your body’s problem areas.
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2.
Body Composition MonitorUse the latest device to evaluate body composition including body posture, muscle mass, and fat volume.
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3.
Movement EvaluationDo simple movements such as bending forward and extending your limbs for motion analysis and range of motion measurements used to evaluate the habits of your body’s movements.
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4.
FeedbackBy finding out your body’s current condition, you can find out what is necessary to achieve the ideal condition.
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5.
Corrective ExerciseDo exercises necessary for alleviating stiffness in your body and improving your posture.
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6.
Functional TrainingDo a solid workout using your entire body to regain your body’s freedom of motion.
LESSON-1
| Date | Daily |
|---|---|
| Reservable Times | 9:30 a.m. to 9:00 p.m. |
| Lesson Time / Price |
9,900 yen for 60 minutes |
| Location | 10th Floor Gym Studio |
| Reservation | SPA Reception or Reservation System (for direct bookings) *If cancelling, please do so by 9:00 p.m. one day before. The cancellation charge on the day is 100%. |
Now available five new programs based on the purpose of your training.
| Personal Training Fees |
Hotel guests: 60 mins. 9,900 yen (tax inclusive) Hotel visitors: 50 mins. 9,900 yen (tax inclusive) *Please purchase coupon tickets. |
|---|
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Program.1Posture Improvement
Did you know that the posture that is generally recognized as good is actually associated with your body’s unwellness? Our Sorano Spa trainer analyzes your physical movements and aims to solve hunched back, pot belly, text neck, and other ailments from the source of the problem.
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Program.2Golf Performance
How can you improve your distance and reduce stress on your hip and knees during your swing? Many golfers feel that it is ineffective to blindly review their golf swing and do strength training. Instead, improve your performance by taking a hint from the functional kinetic chain of your hip joint and thoracic vertebrae.
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Program.3Locomo
Locomo, or locomotive syndrome, describes a condition of decreased ability to move, such as standing and walking. The condition is caused by a deterioration of your motor system, which includes bones, joints, nerves, and muscles. Moderate physical activity is expected to improve the condition as our program aims to maintain and increase muscle mass.
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Program.4Getting in Shape
For your health and beauty, tighten up your hip, waist, and upper arms with our exercises. Here, we teach you various exercises so that you can continue your workouts at home. Effectiveness is increased by doing aerobic exercises after working on your muscles.
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Program.5Mindfulness
Mindfulness literally means to keep in your mind, and the objective is to acquire a breathing technique to calm your mind. Mindfulness increases the amount of secretion of serotonin, a happy hormone. In today’s stress-filled society, many people’s bodies are actually conditioned so that even normal breathing is difficult, so by learning the correct breathing techniques, you will be able to comfortably practice mindfulness at home or work.
Hotel Visitors
Visitors are kindly asked to purchase coupon tickets (please sign your full name). A 5-ticket set is JPY49,500 (tax inclusive) .
We offer a 30-minute trial session with your purchase, so please give it a try. (By reservation only)
Coupon tickets come with a one-hour pass per ticket for use of our SORANO SPA facilities (Infinity Pool, Indoor Spa, Nano-mist Sauna).
*The SORANO SPA facilities can be used for one hour after completion of personal training. An extension fee applies for use exceeding one hour.
Coupon Tickets: 5 tickets: 49,500 yen
LESSON-2
The muscles in the human body are organized to ensure smooth, complex motion. Muscle fibers overlap in various directions, so it is important to do stretches according to those characteristics. The effectiveness of the stretches is backed by a lot of scientific evidence, but above all, the feeling of refreshment after the stretches leads to behavioral changes. If your muscles are soft and your fatigue is gone, you feel ready to take on the challenge of doing new exercises. That is the greatest advantage of this program.
Stretching improves blood circulation, and when tension is reduced, you feel refreshed. Muscle contractions occur not only after active exercise but also when maintaining the same posture such as when working on the computer or using the smartphone. As muscles harden due to pressure inside, the skeletal system loses balance, and you lose endurance. Removing the causes of fatigue greatly influences your motivation and activity. As the amount of activity increases, muscle mass increases, internal activities also improve, more calories are burned, and the positive cycle begins to function. I recommend conditioning stretches, which trigger this cycle.
| Date | Daily |
|---|---|
| Time | 10:00 a.m. to 9:00 p.m. (generally 30 minutes) |
| Price | 5,500 yen for 30 minutes |
| Venue | 11th Floor Medical Room or 10th Floor Gym Studio |
| Reservation | SPA Reception |
LESSON-3
Our program offered during hotel stays is perfect for children who love to move their bodies and children new to dancing. Based on classical ballet, jazz dance is a form of dance with more beautiful movements from fingertips to toes compared to other dance genres. Kids who are hesitant about going to a studio but interested in dancing are more than welcome to join!
| Date | Early morning every Sunday |
|---|---|
| Time | 9:00 a.m. to 9:30 a.m. (30 minutes) |
| Price | 1,100 yen (tax included) |
| Capacity | 6 *Minimum participants required: 2 |
| Location | 10th Floor Gym Studio |
| Reservation | Required by 8:00 p.m. one day before |
| What to bring | Comfortable non-restrictive clothes, indoor shoes or barefoot |
| Instructors | Yoko Hagiwara Familiarized with music and dance from an early age. Aiming to become a musical theater actor, started ballet at the age of nine and took lessons on singing, acting, walking, and more at a musical foundation in Tokyo. Played the role of Cosette in Les Misérables at a theater recital. Studied modern ballet and jazz at the Michiko Shimo Ballet Studio in Akishima City from the age of 16. Currently teaches children as an assistant while taking lessons at the studio. |
TAI CHI
What’s Tai Chi?
Tai chi, or taijiquan, is a health exercise with roots in Chinese martial arts. It is a comfortable workout for the mind and body based on the movements of Chen-style Taijiquan, the root of all forms of tai chi.
Tai chi helps you refresh your mind and body and rejuvenate your body with deep breathing, flowing movements, and occasional powerful steps using your lower body.
Benefits
- Simple and easy
- No problem even if you are not good at exercising
- Improve your inner self
- Beauty and health benefits
- Fine tune your body’s detoxification ability
- Become one with nature
Effects
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1
Warm
Stimulate each meridian
with each step -
2
Loosen
Twist and massage
your entire body -
3
Balance
Improve your sense of balance
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4
Purify
Detox by shrinking
and stretching your body -
5
Anti-aging
Strengthen your bones
by standing on one foot -
6
Activate
Move your hands alternately
to awaken your brain -
7
Calm
Coordinate your breathing and
motions to relax your mind -
Tips for increasing effectiveness
●Be conscious of each movement
●Loosen up
●Do circular motions
●Have an open mind
Movements
Movement.1Qǐ shì (起勢)
Movement.2Guān kōng (観空)
Movement.3Tī tuǐ (踢腿)
Movement.4Xià shì (下勢)
Movement.5Yún shǒu (雲手)
Movement.6Báihè liàng zhī yǔ (白鶴亮支羽)
- Qǐ shì (起勢) Practice breathing. Abdominal breathing. Relax your abdomen as you inhale through your nose, tighten your abdomen as you exhale through your nose.
- Guān kōng (観空) Look up at the sky, feel the air, and deepen your breathing. Loosen stiffness and promote detoxification.
- Tī tuǐ (踢腿) Kick. focus more on standing firmly on one leg than on kicking high. Anti-aging, alleviate swelling.
- Xià shì (下勢) Straighten out one leg and sink into a low stance (snake creeps down). Adjust misalignment.
- Yún shǒu (雲手) Move both hands in a flowing circular motion like moving clouds (circular motion). Activate the brain.
- Báihè liàng zhī yǔ (白鶴亮支羽) Stretch the entire body (white crane spreads its wings).
Movement.1Qǐ shì (起勢)
Movement.2Guān kōng (観空)
Movement.3Tī tuǐ (踢腿)
Movement.4Xià shì (下勢)
Movement.5Yún shǒu (雲手)
Movement.6Báihè liàng zhī yǔ (白鶴亮支羽)
Advice for the Movements
●Breathing: Deep, slow abdominal breathing
●Posture and line of sight: Straighten your back and relax your muscles
●Movement and speed: Slow, circular motions
LESSON-1
| Date | Every Sunday |
|---|---|
| Time | 7:15 a.m. to 7:45 a.m. (30 mins.) |
| Price | 1,100 yen (tax included) |
| Venue | Infinity Poolside; sessions involve dipping your feet in the water *Subject to change in rainy weather |
| Reservation | Book by 8:00 p.m. one day before |
| Instructors | Mr. Masumoto, Fujian Province Chen-style Taijiquan Practiced Chen-style Taijiquan in Fuzhou City, Fujian Province, China, and has taught Tai Chi for 11 years to people of all generations at sports clubs and culture schools. In addition to Tai Chi, has experience teaching Qigong, swimming, karate, and mixed martial arts |
*Tai Chi is also available as private lessons. Please contact Spa Reception with your request. (8,800 yen for 45 minutes / 11,000 yen per hour. This program is available for in-house guests.)
OUTSIDE PROGRAM
The SORANO HOTEL is blessed with superb surroundings for experiencing the richness of the seasons, including the vast Showa Kinen Park spreading in front of the hotel.
Taking advantage of this location, we have organized a slow jogging program, inviting guests outside for a comfortable jog. Slow jogging is one of the most sought-after exercises for cardiopulmonary strengthening.
Boosting Your Immune System
As boosting immunity has become more important nowadays, it is best to develop strong cardiopulmonary abilities and stronger bodies to increase immunity to new viruses. If infection cannot be avoided, you should make your body capable of recovery and insusceptible to severe symptoms. Exercise makes your body hunger for good nutritious food, which naturally leads you to deep sleep. The first step to take is exercise but not the strength training kind of exercise. What is ideal are full body exercises that help you strengthen your cardiopulmonary system – exercises like slow jogging and slow swims, which are slow, gentle on your body, and done over some period of time. They are low-impact aerobic exercises that do not produce active oxygen. Please join SORANO SPA trainers early every Sunday morning as we teach you the ideal jogging form and tips to make slow jogging easy on your body. (This program is exclusively available to in-house guests.)
LESSON-1
Early every Sunday morning, warm up and do slow jogging at Showa Kinen Park
| Date & Time | Early every Sunday morning starting at 8:30 a.m. (Participants may leave at any time.) |
|---|---|
| Price | 1,100 yen (tax included) |
| Capacity | 15 participants *Minimum of 2 participants |
| Venue | Meet at 8:30 a.m. in front of the hotel entrance (The program will be canceled if it drizzles or rains.) |
| Reservation | Required by one day before |
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