Cheat Sheet

Wii Fitness For Dummies

From Wii Fitness For Dummies by Christina T. Loguidice, Bill Loguidice

Make the most of the Nintendo Wii fitness options with this in-depth look at Wii Fit Plus, EA Sports Active: Personal Trainer, and Jillian Michaels Fitness Ultimatum 2010, all with an eye towards safety, efficiency, and maximizing benefits.

Yoga Exercises for Wii Fit Plus

Wii Fit Plus offers 18 different yoga poses. When doing the poses it is always important to pay attention to your center of balance and your breathing to optimize performance and prevent injuries.

Exercise* Sanskrit/Hindi Name Target Purpose Pose Type Potential Contraindications**
Deep Breathing Pranayama Entire Body Improves Metabolism Two-legged None, but discontinue if you become light-headed, tired, or irritable
Half-Moon Ardha Chandrasana Waist Increase Flexibility Two-legged Low blood pressure, headache, diarrhea, insomnia, varicose veins
Warrior Virabhadrasana Thighs and Hips Aligns Pelvis Two-legged High blood pressure, diarrhea
Tree Vrksasana Legs and Back Strengthens One-legged Headache, insomnia, high or low blood pressure
Sun Salutation Surya Namaskar Arms and Thighs Increases Flexibility Two-legged High blood pressure, pregnancy, chronic back problems
Standing Knee N/A**** Thighs Increases Flexibility One-legged Pregnancy, knee and chronic back problems
Palm Tree Talasana Calves, Ankles, and Back Strengthens and Improves Balance Two-legged High or low blood pressure
Chair Utkatasana Back, Legs, and Abs Strengthens and Improves Balance Two-legged Headache, insomnia, low blood pressure
Triangle Trikonasana Lower Body and Waist Strengthens Two-legged High or low blood pressure, diarrhea, headache, heart or neck conditions
Downward-Facing Dog Adho Mukha Svanasana Back Stretches and Strengthens Floor High blood pressure, pregnancy, diarrhea, carpal tunnel syndrome
Dance Natarajasana Hip and Spine Improves Balance and Aligns One-legged Low blood pressure
Cobra Bhujangasana Back Improves Posture Floor Carpal tunnel, headache, back injury, pregnancy
Bridge Setu Bandha Sarvangasana Torso and Hips Strengthens Floor Neck injury
Spinal Twist Supta Matsyendrasana Back and Pelvis Stretches and Aligns Floor Back or spine injury
Shoulder Stand Sarvangasana Abs and Back Strengthens Floor High blood pressure, menstruation, pregnancy, and ear, eye, and neck disorders
Spine Extension *** Shoulders, Legs, and Waist Strengthens Two-legged Back or neck injury,pregnancy, high blood pressure
Gate Parighasana Side Torso, Hamstrings, Calves, Shoulders, and Abdomen Stretches and relieves tension Floor Knee injury
Grounded V Navasana Abs Strengthens Floor Asthma, diarrhea, headache, heart problems, low blood pressure, menstruation, pregnancy, neck injury

*Yoga poses have many variations, depending on the yoga style; therefore, if you were to take a yoga class, you may find these poses performed slightly differently from the Wii Fit Plus versions. For instance, there is a Warrior (Virabhadrasana) I, II, and III, of which the Wii Fit Plus offers Warrior II.

**This list includes the most common contraindications for each pose, but these are by no means the only ones. Before starting any exercise, it is important to consult with your physician, especially if you have any of the conditions on the list.

***Advanced User activities are those deemed to be more challenging by Wii Fit Plus.

****N/A indicates non-applicable and denotes an activity for which there is no Sanskrit/Hindi name equivalent.

Sports Activities for EA Sports Active: Personal Trainer

EA Sports Active: Personal Trainer offers 43 different sports activities and variations in three different skill levels. Each skill level has differing difficulty and completion times, and provides a calorie burn estimate based on your bodyweight. Some activities are only available if you enable the Wii Balance Board.

Exercise Easy Time Medium Time Hard Time
Passing 1 00:25 00:50 01:15
Passing 2 00:25 00:50 01:15
Wii Balance Board - Basketball 00:25 00:50 01:15
Shooting 00:38 01:16 01:54
Shooting & Passing 1 00:31 01:03 01:34
Shooting & Passing 2 00:44 01:03 01:34
Shooting & Passing 3 00:50 01:03 01:15
Basketball (Random Short) 00:38 01:16 01:54
Basketball (Random Medium) 00:31 01:03 01:34
Basketball (Random Long) 00:50 01:03 01:15
Inline Skating 00:51 01:03 02:03
Wii Balance Board - Inline Skating 00:51 01:03 02:03
Batting 00:39 01:01 01:20
Catching 00:47 01:02 01:18
Wii Balance Board - Baseball - Catching 00:47 01:02 01:18
Catching & Batting 00:47 01:10 01:27
Catching & Pitching 00:45 01:09 01:23
Pitch & Catch & Bat 00:46 01:14 01:27
Pitching 01:00 01:04 01:12
Pitching & Batting 01:02 01:21 01:28
Baseball (Random Short) 01:00 01:04 01:12
Baseball (Random Medium) 00:47 01:10 01:27
Baseball (Random Long) 00:46 01:14 01:27
Back Court 00:40 00:57 01:13
Wii Balance Board - Tennis 01:07 00:54 01:01
Back Court & Front Court 00:41 00:55 01:13
Back Court & Mid Court 00:45 01:10 01:45
Back, Front & Mid Court 00:51 00:57 01:34
Front Court 00:38 00:59 01:10
Front Court & Mid Court 00:42 01:06 01:34
Tennis (Random Short) 00:38 00:59 01:10
Tennis (Random Medium) 00:45 01:10 01:45
Tennis (Random Long) 00:51 00:57 01:34
Bump & Set 00:44 01:28 01:55
Wii Balance Board - Volleyball - Bump & Set 00:44 01:28 01:55
Bump, Set & Block 00:43 01:25 01:45
Serve & Bump 00:39 01:18 01:43
Serve, Bump & Set 00:41 01:16 01:28
Serve, Bump, Set & Block 00:55 01:28 01:59
Set & Block 00:41 01:22 01:42
Volleyball (Random Short) 00:41 01:22 01:42
Volleyball (Random Medium) 00:44 01:28 01:55
Volleyball (Random Long) 00:55 01:28 01:59

Exercises for Jillian Michaels Fitness Ultimatum 2010

Jillian Michaels Fitness Ultimatum 2010 offers 18 explosive exercises that are designed to make use of either the Wii Remote or optional Balance Board. Performing exercises explosively can increase your strength and heart rate, as well as facilitate greater fat loss by helping to push your body beyond its usual capabilities.

Exercise Name Accessory Body Part Trained
Back Kick Wii Remote Glutes, Shoulders, Lower Back
Bicycle Balance Board Abdominals
Boat Pose Balance Board Abdominals
Closed Push-Up Balance Board Chest, Triceps, Shoulders, Abdominals, Core
Crunch Balance Board Abdominals
Hip Twist Wii Remote Abdominals, Obliques
Jumping Back Wii Remote Cardiovascular System
Lunge Kick Balance Board Quadriceps, Glutes, Abdominals
Oblique Wii Remote Obliques
Pelvic Thrust Balance Board Glutes, Abdominals
Push-Up Balance Board Chest, Triceps, Shoulders
Running Wii Remote Cardiovascular System
Side Lunge Wii Remote Quadriceps, Glutes
Side Plank Balance Board Core
Sledge Swing Wii Remote Quadriceps, Glutes, Anterior Deltoids
Squat Jacks Wii Remote Cardiovascular System, Quadriceps, Glutes
Swing Kick Balance Board Glutes, Adductors
Water Pump Wii Remote Quadriceps, Glutes, Shoulders, Trapezius
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