Wii Fitness For Dummies

Christina T. Loguidice is Editor of Oncology Net Guide and OncNurse and holds a Black Belt in Tae Kwon Do. Bill Loguidice is cofounder and Managing Director for the online publication Armchair Arcade (www.armchairarcade.com). Both are American Fitness Training of Athletics (AFTA) Certified Personal Trainers.

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