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Wii Fitness For Dummies (0470637633) cover image

Wii Fitness For Dummies

ISBN: 978-0-470-63763-0
E-book
264 pages
January 2010
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Introduction 1

Conventions Used in This Book 1

Why You Need This Book 2

How to Use This Book 3

Foolish Assumptions 3

How This Book Is Organized 4

Part I: Wii Fit Plus 4

Part II: EA Sports Active: Personal Trainer 4

Part III: Jillian Michaels Fitness Ultimatum 2010 5

Part IV: The Part of Tens 5

Icons Used in This Book 5

Where to Go from Here 6

Part I: Wii Fit Plus 7

Chapter 1: Getting Started 9

Introducing Wii Fit Plus 9

What’s in the Box 10

Hooking Up the Components 11

Establishing Your Baseline 14

Initial body measurements 14

Body control baseline 16

Understanding Balance Board Capabilities 17

Incorporating the Wii Remote and Nunchuk 19

Navigating the Wii Fit Plus Menus 20

Wii Fit Plaza 20

Calendar 22

Training menu 24

Fit Credits and Fit Bank 26

Wii Fit Plus Channel 27

Warming Up and Cooling Down 28

Chapter 2: Understanding Your Baseline 29

Finding Your Center of Balance 30

Body Test 30

Center of Balance Test 31

Body Mass Index (BMI) 32

Controlling Your Body 34

Determining Your Wii Fit Age 39

Marking Your Results 40

Setting Goals 40

Assessing and Comparing Your Results 41

Locking and Unlocking Your Results 44

Chapter 3: Getting Fit with Yoga and Strength Training 45

Getting Started 46

Understanding Yoga 47

Mastering the Yoga Poses 48

Standing poses 51

Floor poses 58

Beginning Strength Training 63

Working your lower body 65

Working your upper body 69

Whittling your waistline 73

Stepping up to the challenges 75

Chapter 4: Working Out with My Wii Fit Plus 77

Starting My Wii Fit Plus 77

Going Over the Icons 78

Burning calories 78

Checking Fit Credits 79

Changing your trainer 80

Understanding METs 81

Working Out with Wii Fit Plus Routines 81

Combining routines 82

Making My Routine 83

Creating your routine 83

Favorites 87

Chapter 5: Breaking a Sweat with Aerobics 89

Getting Started 89

Toning Your Body 91

Pounding the pavement 92

Stepping up to fitness 95

Knocking out fat 97

Getting your virtual hoop on 98

Chapter 6: Training Plus and Balance Games 101

Starting Training Plus and Balance Games 101

Exploring Training Plus 102

Perfect 10 103

Island Cycling 104

Rhythm Kung Fu 105

Driving Range 105

Segway Circuit 106

Bird’s-Eye Bull’s Eye 106

Snowball Fight 107

Obstacle Course 107

Tilt City 108

Rhythm Parade 109

Big Top Juggling 110

Skateboard Arena 110

Table Tilt Plus 110

Balance Bubble Plus 111

Basic Run Plus 112

Improving Your Balance with Games 112

Soccer Heading 113

Ski Slalom 114

Ski Jump 115

Snowboard Slalom 115

Table Tilt 116

Tightrope Walk 117

Balance Bubble 118

Penguin Slide 119

Lotus Focus 120

Part II: EA Sports Active: Personal Trainer 121

Chapter 7: Getting Started 123

Exploring What’s in the Box 124

Gearing Up 125

Creating Your Fitness Profile 130

Establishing your Fitness Profile 130

Customizing your avatar 131

Editing your Fitness Profile 133

Earning trophies 133

Navigating the Main Menu 134

Keeping Your Fitness Journal 136

The Checklist 136

Daily medals 138

Goals, Profile, and Calendars 139

Working Out 139

30 Day Challenge 141

Preset & Custom Workouts 142

Using Help & Settings 142

Settings 143

Wii Balance Board 143

Getting Fit with a Friend 143

Chapter 8: Performing the Exercises 145

Working Your Upper Body 145

Alternating Bicep Curls 146

Alternating Cross Knee Punches 146

Alternating Shoulder Presses 148

Alternating Triceps Kickbacks 149

Bent Over Rows 150

Bent Over Rows with Triceps Kickbacks 152

Bicep Curl with Shoulder Press 152

Bicep Curls with Upright Rows 153

Front Shoulder Raises 154

Lateral Shoulder Raises 154

Upright Rows 155

Working Your Lower Body 156

Alternating High Knee Reverse Lunges 157

Alternating Lunges 158

Alternating Side Lunges 159

Alternating Side Lunges with Toe Touches 160

Alternating Standing Knee Crunches 161

Jump Lunges 162

Jump Squats 163

Side To Side Jumps 163

Squat & Hold 164

Squats 164

Squats with Calf Raises 165

Standing Twists 166

Increasing Your Heart Rate with Cardio 167

Cardio Boxing 167

Cardio Dancing 169

Track 170

Having Fun with Sports 171

Baseball 171

Basketball 173

In-line Skating 174

Tennis 175

Volleyball 176

Chapter 9: Getting Active with the Routines 179

Choosing From Preset Workouts 180

Developing a Custom Workout 182

Creating your routine 186

Editing your routine 188

Trying these routines 189

Assessing Your Post-Workout Results 193

Part III: Jillian Michaels Fitness Ultimatum 2010 197

Chapter 10: Getting Started 199

Introducing Jillian Michaels Fitness Ultimatum 2010 200

Registering Your Information 200

Navigating the Island Hub 201

The Workout Area 202

Jillian’s Locker 203

My Info 203

Help 204

Credits 204

Chapter 11: Tackling the Exercises 205

Examining Exercise Tracking and Scoring 205

Customizing the Single Exercise Workout Area 207

Working Out with Wii Remote Exercises 208

Water Pump 208

Sledge Swing 209

Hip Twist 210

Oblique 211

Side Lunge 211

Back Kick 212

Jumping Jack 213

Squat Jacks 213

Running 213

Performing Wii Balance Board Exercises 214

Boat Pose 214

Crunch 214

Swing Kick 215

Lunge Kick 216

Bicycle 216

Side Plank 217

Pelvic Thrust 217

Push-Up 217

Closed Push-Up 218

Cooling Down Exercises 219

Knees to Chest 219

Lunge Stretch 219

Chapter 12: Running through the Routines 221

Examining Circuit Training 221

Jillian’s Circuits 222

My Circuits 225

Establishing Resolutions 227

Create New 228

Jillian’s Pre-Made 229

Part IV: The Part of Tens 231

Chapter 13: Ten Best Wii Fitness Accessories 233

Getting Down 233

Using Eco- and Econo-Friendly Power 234

Keeping It Covered 235

Getting a Grip 236

Creating Tension 236

Moving on Up 237

Of Brassards and Remotes 237

Breaking Free 238

Heavy Handed 239

Stepping Out 239

Chapter 14: Ten Other Wii Fitness Workout Programs 241

Active Life 241

Daisy Fuentes Pilates 241

DanceDanceRevolution 242

Gold’s Gym Cardio Workout 242

My Fitness Coach 242

The Biggest Loser 243

Walk It Out 243

Wii Sports 244

Yoga 244

Your Shape 244

Index 245

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