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Wii™ Fitness for Dummies®

Book Description

Have fun while getting fit!

Here's how to get the most from your Wii Fitness system

It's a perfect fit — Wii gaming fun designed to improve your overall health and fitness! The advice of these two personal trainers makes it even better. You'll learn to use Wii Fit Plus, EA Sports Active: Personal Trainer, and Jillian Michaels Fitness Ultimatum 2010. Find out how to create your own individualized workout and watch yourself improve!

  • What's all this stuff? — set up Wii Fit Plus, EA Sports Active: Personal Trainer, and Jillian Michaels Fitness Ultimatum 2010

  • The right way — learn the safest and most effective way to perform dozens of exercises

  • Spice it up — explore different types of exercises to keep your routine fresh

  • Take a deep breath — improve health benefits by learning optimal breathing techniques

  • Have a heart — strengthen your heart and lungs while enjoying the challenge of sports

  • A delicate balance — identify routines that improve your balance while strengthening different muscle groups

  • All season sports — experience volleyball, baseball, boxing, tennis, inline skating, and basketball right in your living room

  • Keep it interesting — vary your workout by moving among the featured games

  • Open the book and find:

  • Ways to vary your routine

  • How to set up your Fitness Profile

  • Tips for staying motivated

  • The power of yoga and strength training

  • What to consider when setting fitness goals

  • Warm-up and cool-down routines

  • How to build your own workout

  • Ten cool Wii Fitness accessories

  • Ten other Wii Fitness games to expand your virtual gym

  • Table of Contents

    1. Copyright
    2. About the Authors
    3. Authors' Acknowledgments
    4. Publisher's Acknowledgments
    5. Introduction
      1. Conventions Used in This Book
      2. Why You Need This Book
      3. How to Use This Book
      4. Foolish Assumptions
      5. How This Book Is Organized
        1. 0.5.1. Part I: Wii Fit Plus
        2. 0.5.2. Part II: EA Sports Active: Personal Trainer
        3. 0.5.3. Part III: Jillian Michaels Fitness Ultimatum 2010
        4. 0.5.4. Part IV: The Part of Tens
      6. Icons Used in This Book
      7. Where to Go from Here
    6. I. Wii Fit Plus
      1. 1. Getting Started
        1. 1.1. Introducing Wii Fit Plus
        2. 1.2. What's in the Box
        3. 1.3. Hooking Up the Components
        4. 1.4. Establishing Your Baseline
          1. 1.4.1. Initial body measurements
          2. 1.4.2. Body control baseline
        5. 1.5. Understanding Balance Board Capabilities
        6. 1.6. Incorporating the Wii Remote and Nunchuk
        7. 1.7. Navigating the Wii Fit Plus Menus
          1. 1.7.1. Wii Fit Plaza
          2. 1.7.2. Calendar
          3. 1.7.3. Training menu
          4. 1.7.4. Fit Credits and Fit Bank
          5. 1.7.5. Wii Fit Plus Channel
        8. 1.8. Warming Up and Cooling Down
      2. 2. Understanding Your Baseline
        1. 2.1. Finding Your Center of Balance
          1. 2.1.1. Body Test
          2. 2.1.2. Center of Balance Test
        2. 2.2. Body Mass Index (BMI)
        3. 2.3. Controlling Your Body
        4. 2.4. Determining Your Wii Fit Age
        5. 2.5. Marking Your Results
        6. 2.6. Setting Goals
        7. 2.7. Assessing and Comparing Your Results
        8. 2.8. Locking and Unlocking Your Results
      3. 3. Getting Fit with Yoga and Strength Training
        1. 3.1. Getting Started
        2. 3.2. Understanding Yoga
        3. 3.3. Mastering the Yoga Poses
          1. 3.3.1. Standing poses
            1. 3.3.1.1. Stretch poses
              1. 3.3.1.1.1. Half-Moon
              2. 3.3.1.1.2. Sun Salutation
              3. 3.3.1.1.3. Triangle
              4. 3.3.1.1.4. Spine Extension
            2. 3.3.1.2. Two-legged balance
              1. 3.3.1.2.1. Warrior
              2. 3.3.1.2.2. Palm Tree
              3. 3.3.1.2.3. Chair
            3. 3.3.1.3. One-legged balance
              1. 3.3.1.3.1. Tree
              2. 3.3.1.3.2. Standing Knee
              3. 3.3.1.3.3. Dance
          2. 3.3.2. Floor poses
            1. 3.3.2.1. Downward-Facing Dog
            2. 3.3.2.2. Cobra
            3. 3.3.2.3. Bridge
            4. 3.3.2.4. Spinal Twist
            5. 3.3.2.5. Shoulder Stand
            6. 3.3.2.6. Gate
            7. 3.3.2.7. Grounded V
        4. 3.4. Beginning Strength Training
          1. 3.4.1. Working your lower body
            1. 3.4.1.1. Single-Leg Extension
            2. 3.4.1.2. Lunge
            3. 3.4.1.3. Rowing Squat
            4. 3.4.1.4. Single-Arm Stand
            5. 3.4.1.5. Side Lunge
            6. 3.4.1.6. Single-Leg Reach
          2. 3.4.2. Working your upper body
            1. 3.4.2.1. Push-Up and Side Plank
            2. 3.4.2.2. Plank
            3. 3.4.2.3. Tricep Extension
            4. 3.4.2.4. Arm and Leg Lift
            5. 3.4.2.5. Balance Bridge
          3. 3.4.3. Whittling your waistline
            1. 3.4.3.1. Torso Twists
            2. 3.4.3.2. Jackknife
            3. 3.4.3.3. Single-Leg Twist
            4. 3.4.3.4. Sideways Leg Lift
          4. 3.4.4. Stepping up to the challenges
            1. 3.4.4.1. Push-Up Challenge
            2. 3.4.4.2. Plank Challenge
            3. 3.4.4.3. Jackknife Challenge
      4. 4. Working Out with My Wii Fit Plus
        1. 4.1. Starting My Wii Fit Plus
        2. 4.2. Going Over the Icons
          1. 4.2.1. Burning calories
          2. 4.2.2. Checking Fit Credits
          3. 4.2.3. Changing your trainer
          4. 4.2.4. Understanding METs
        3. 4.3. Working Out with Wii Fit Plus Routines
          1. 4.3.1. Combining routines
        4. 4.4. Making My Routine
          1. 4.4.1. Creating your routine
        5. 4.5. Favorites
      5. 5. Breaking a Sweat with Aerobics
        1. 5.1. Getting Started
        2. 5.2. Toning Your Body
          1. 5.2.1. Pounding the pavement
            1. 5.2.1.1. Basic Run
            2. 5.2.1.2. 2-P Run
            3. 5.2.1.3. Free Run
          2. 5.2.2. Stepping up to fitness
            1. 5.2.2.1. Basic Step
            2. 5.2.2.2. Advanced Step
            3. 5.2.2.3. Free Step
          3. 5.2.3. Knocking out fat
            1. 5.2.3.1. Rhythm Boxing
          4. 5.2.4. Getting your virtual hoop on
            1. 5.2.4.1. Hula Hoop
            2. 5.2.4.2. Super Hula Hoop
      6. 6. Training Plus and Balance Games
        1. 6.1. Starting Training Plus and Balance Games
        2. 6.2. Exploring Training Plus
          1. 6.2.1. Perfect 10
          2. 6.2.2. Island Cycling
          3. 6.2.3. Rhythm Kung Fu
          4. 6.2.4. Driving Range
          5. 6.2.5. Segway Circuit
          6. 6.2.6. Bird's-Eye Bull's Eye
          7. 6.2.7. Snowball Fight
          8. 6.2.8. Obstacle Course
          9. 6.2.9. Tilt City
          10. 6.2.10. Rhythm Parade
          11. 6.2.11. Big Top Juggling
          12. 6.2.12. Skateboard Arena
          13. 6.2.13. Table Tilt Plus
          14. 6.2.14. Balance Bubble Plus
          15. 6.2.15. Basic Run Plus
        3. 6.3. Improving Your Balance with Games
          1. 6.3.1. Soccer Heading
          2. 6.3.2. Ski Slalom
          3. 6.3.3. Ski Jump
          4. 6.3.4. Snowboard Slalom
          5. 6.3.5. Table Tilt
          6. 6.3.6. Tightrope Walk
          7. 6.3.7. Balance Bubble
          8. 6.3.8. Penguin Slide
          9. 6.3.9. Lotus Focus
    7. II. EA Sports Active: Personal Trainer
      1. 7. Getting Started
        1. 7.1. Exploring What's in the Box
        2. 7.2. Gearing Up
        3. 7.3. Creating Your Fitness Profile
          1. 7.3.1. Establishing your Fitness Profile
          2. 7.3.2. Customizing your avatar
          3. 7.3.3. Editing your Fitness Profile
          4. 7.3.4. Earning trophies
        4. 7.4. Navigating the Main Menu
        5. 7.5. Keeping Your Fitness Journal
          1. 7.5.1. The Checklist
          2. 7.5.2. Daily medals
          3. 7.5.3. Goals, Profile, and Calendars
        6. 7.6. Working Out
          1. 7.6.1. 30 Day Challenge
          2. 7.6.2. Preset & Custom Workouts
        7. 7.7. Using Help & Settings
          1. 7.7.1. Settings
          2. 7.7.2. Wii Balance Board
        8. 7.8. Getting Fit with a Friend
      2. 8. Performing the Exercises
        1. 8.1. Working Your Upper Body
          1. 8.1.1. Alternating Bicep Curls
          2. 8.1.2. Alternating Cross Knee Punches
          3. 8.1.3. Alternating Shoulder Presses
          4. 8.1.4. Alternating Triceps Kickbacks
          5. 8.1.5. Bent Over Rows
          6. 8.1.6. Bent Over Rows with Triceps Kickbacks
          7. 8.1.7. Bicep Curl with Shoulder Press
          8. 8.1.8. Bicep Curls with Upright Rows
          9. 8.1.9. Front Shoulder Raises
          10. 8.1.10. Lateral Shoulder Raises
          11. 8.1.11. Upright Rows
        2. 8.2. Working Your Lower Body
          1. 8.2.1. Alternating High Knee Reverse Lunges
          2. 8.2.2. Alternating Lunges
          3. 8.2.3. Alternating Side Lunges
          4. 8.2.4. Alternating Side Lunges with Toe Touches
          5. 8.2.5. Alternating Standing Knee Crunches
          6. 8.2.6. Jump Lunges
          7. 8.2.7. Jump Squats
          8. 8.2.8. Side To Side Jumps
          9. 8.2.9. Squat & Hold
          10. 8.2.10. Squats
          11. 8.2.11. Squats with Calf Raises
          12. 8.2.12. Standing Twists
        3. 8.3. Increasing Your Heart Rate with Cardio
          1. 8.3.1. Cardio Boxing
            1. 8.3.1.1. Heavy Bag
            2. 8.3.1.2. Punching Targets
            3. 8.3.1.3. Wii Balance Board
          2. 8.3.2. Cardio Dancing
            1. 8.3.2.1. Wii Balance Board
          3. 8.3.3. Track
            1. 8.3.3.1. High Knees
            2. 8.3.3.2. Kick Ups
            3. 8.3.3.3. Running
            4. 8.3.3.4. Walking
        4. 8.4. Having Fun with Sports
          1. 8.4.1. Baseball
            1. 8.4.1.1. Batting
            2. 8.4.1.2. Catching
            3. 8.4.1.3. Pitching
            4. 8.4.1.4. Wii Balance Board
          2. 8.4.2. Basketball
            1. 8.4.2.1. Passing
            2. 8.4.2.2. Shooting
            3. 8.4.2.3. Wii Balance Board
          3. 8.4.3. In-line Skating
            1. 8.4.3.1. Wii Balance Board
          4. 8.4.4. Tennis
            1. 8.4.4.1. Backhand
            2. 8.4.4.2. Backhand volley
            3. 8.4.4.3. Forehand
            4. 8.4.4.4. Forehand volley
            5. 8.4.4.5. Overhead Smash
            6. 8.4.4.6. Wii Balance Board
          5. 8.4.5. Volleyball
            1. 8.4.5.1. Blocking
            2. 8.4.5.2. Bumping
            3. 8.4.5.3. Serving
            4. 8.4.5.4. Setting
            5. 8.4.5.5. Wii Balance Board
      3. 9. Getting Active with the Routines
        1. 9.1. Choosing From Preset Workouts
        2. 9.2. Developing a Custom Workout
          1. 9.2.1. Creating your routine
          2. 9.2.2. Editing your routine
          3. 9.2.3. Trying these routines
        3. 9.3. Assessing Your Post-Workout Results
    8. III. Jillian Michaels Fitness Ultimatum 2010
      1. 10. Getting Started
        1. 10.1. Introducing Jillian Michaels Fitness Ultimatum 2010
        2. 10.2. Registering Your Information
        3. 10.3. Navigating the Island Hub
          1. 10.3.1. The Workout Area
          2. 10.3.2. Jillian's Locker
          3. 10.3.3. My Info
          4. 10.3.4. Help
          5. 10.3.5. Credits
      2. 11. Tackling the Exercises
        1. 11.1. Examining Exercise Tracking and Scoring
        2. 11.2. Customizing the Single Exercise Workout Area
        3. 11.3. Working Out with Wii Remote Exercises
          1. 11.3.1. Water Pump
          2. 11.3.2. Sledge Swing
          3. 11.3.3. Hip Twist
          4. 11.3.4. Oblique
          5. 11.3.5. Side Lunge
          6. 11.3.6. Back Kick
          7. 11.3.7. Jumping Jack
          8. 11.3.8. Squat Jacks
          9. 11.3.9. Running
        4. 11.4. Performing Wii Balance Board Exercises
          1. 11.4.1. Boat Pose
          2. 11.4.2. Crunch
          3. 11.4.3. Swing Kick
          4. 11.4.4. Lunge Kick
          5. 11.4.5. Bicycle
          6. 11.4.6. Side Plank
          7. 11.4.7. Pelvic Thrust
          8. 11.4.8. Push-Up
          9. 11.4.9. Closed Push-Up
        5. 11.5. Cooling Down Exercises
          1. 11.5.1. Knees to Chest
          2. 11.5.2. Lunge Stretch
      3. 12. Running through the Routines
        1. 12.1. Examining Circuit Training
          1. 12.1.1. Jillian's Circuits
          2. 12.1.2. My Circuits
        2. 12.2. Establishing Resolutions
          1. 12.2.1. Create New
          2. 12.2.2. Jillian's Pre-Made
    9. IV. The Part of Tens
      1. 13. Ten Best Wii Fitness Accessories
        1. 13.1. Getting Down
        2. 13.2. Using Eco- and Econo-Friendly Power
        3. 13.3. Keeping It Covered
        4. 13.4. Getting a Grip
        5. 13.5. Creating Tension
        6. 13.6. Moving on Up
        7. 13.7. Of Brassards and Remotes
        8. 13.8. Breaking Free
        9. 13.9. Heavy Handed
        10. 13.10. Stepping Out
      2. 14. Ten Other Wii Fitness Workout Programs
        1. 14.1. Active Life
        2. 14.2. Daisy Fuentes Pilates
        3. 14.3. DanceDanceRevolution
        4. 14.4. Gold's Gym Cardio Workout
        5. 14.5. My Fitness Coach
        6. 14.6. The Biggest Loser
        7. 14.7. Walk It Out
        8. 14.8. Wii Sports
        9. 14.9. Yoga
        10. 14.10. Your Shape