Tokyo Metropolitan Government

Tokyo Metropolitan Government Bureau of Sports

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The Asia Junior Sports Exchange Games 2011

Movie Detail
TOKYO Exercise

We created a new exercise program which everyone can enjoy, hopefully it will enable you to lead a healthy and energetic life. It consists of 2 kinds of exercises. An enjoyable and rhythmical exercise “The Active Version” and “The Sitting Version” which you can enjoy in a chair throughout. Why don’t you incorporate “TOKYO EXERCISE” in your daily life? PDF
Illustration
can be downloaded
from here.

Let's try!Let's listen!TOKYO exercise outline introduction

Let's try!

The Active Version
The Active Version 3s30m
Active Version(Commentary)-200Kbps Active Version(Commentary)-700Kbps Active Version-200Kbps Active Version-700Kbps

For further details about the choreography Active Version(Details Commentary)-700kbps Active Version(Details Commentary)-200kbps

The Sitting Version
The Sitting Version 2s20m
Sitting Version(Commentary)-200Kbps Sitting Version(Commentary)-700Kbps Sitting Version-200Kbps Sitting Version-700Kbps

You will need to stand up at some points.

For further details about the choreography Sitting Version(Details Commentary)-700kbps Sitting Version(Details Commentary)-200kbps

The Sitting Version2
Sitting Version 2s20m
Sitting Version(Commentary)-200Kbps Sitting Version(Commentary)-700Kbps Sitting Version-200Kbps Sitting Version-700Kbps

The sitting Version 2 is an exercise you can enjoy in a chair throughout.

For further details about the choreography Sitting Version2(Details Commentary)-700kbps Sitting Version2(Details Commentary)-200kbps


Let's listen!

TOKYO EXERCISE -Download the sound

The Active Version
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The Active Version (Commentary)
Download
The Sitting Version
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The Sitting Version (Commentary)
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  The Sitting Version2

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TOKYO EXERCISE introduction outline

The Active Version
“The Active Version” is an exercise mainly for the young generation which will carry Japan on their shoulders in the future. It consists of rhythmical and up-tempo movements including slightly difficult ones. It is made to be an enjoyable and active exercise program, including basic dancing steps to make being part of a group possible and enjoyable.
Prospective Effect
It includes active and mild stretch and dance exercises. It is expected to help you warm up muscles, respiratory and brain nerve systems before playing sports and improve aerobic exercise for prevention of injury and disability, the physical growth and development, muscular strength, alterness balance and flexibility.
Composition
1・Improved oxygen and nutrition flow throughout your body by moving your arms, trunk and legs widely and slowly.
2・It will help you create an ideal state of body for exercise by moving each joint.
3・Switch your body to fat burning mode through aerobic exercise, which raises the heart rate.
4・It will enable faster reactions and a greater range of motion.
5・Stylish dance exercise
6・Refresh yourself, taking up lots of oxygen into the brain and body by taking a deep breath.
Time
3 minutes 30 seconds
Strength
100-140 beats / minute

The Sitting Version
The Sitting Version is an exercise which enables you to work out between desk work and anytime at home. It is relatively easy and slow and it includes elements for shoulder stiffness and metabolic syndrome so that people of varying generations can enjoy. It is designed to enable you to enjoy casually everyday with healing music. “The Sitting Version 2 is an exercise which you can be in a chair throughout”.
The Sitting Version2
The sitting Version 2 is an exercise you can enjoy in a chair throughout.
Prospective Effect
It is expected to improve your mood, back ache, shoulder stiffness, the leg strength, economy-class syndrome risk, brain performance, blood circulation, metabolic rate, metabolic syndrome and general health care.
Composition
1・It will ease your shoulder stiffness by improving the flexibility around your neck and blood circulation.
2・It will ease your back ache by improving the flexibility around your waist and blood circulation.
3・It will improve your body strength and work for general health care.
4・It will enable you to react faster with a greater range of motion.
5・It will lower the risk of economy-class syndrome by improving blood circulation of the legs and trunk.
Time
2 minutes 20 seconds
Strength
70-100 beats / minute