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.
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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.
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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 |
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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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Source:http://www.dummies.com/how-to/content/wii-fitness-for-dummies-cheat-sheet.navId-323479.html
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