Introduction
After
four months of usage of Wii Fit, and some discussions on many forums on
the Web, it seems useful to share my experience to help finding the way
to have effective results for body training.
As a general advice, we could say that executing an exercise intensively and with accurate movements should bring to high scores, but the opposite is not always true. So, we can't rely anly on the final score to understand if the training is correct.
Of course it is possible to have higher scores "cheating" with the game in many ways, but it is not the argument of this page: we are interested in the best results for our body.
For a more general review you could read this page that I wrote some weeks ago.
It's always a good thing to lose some time following the tutorials of exercises to understand correct positions and movements.
A tipical training
My tipical training is as follows:
- warm up with
Step dance: it is a light activity that starts legs activation.
Jogging: good general warm up.
Hula hoop: good exercise for abdominals and flanks.
Boxe:
warm up for arms, shoulders and pectorals.
- 5 o 6 strength exercises,
choosen to train all sectors of body; at the end of each one, I execute
the yoga
exercise that Wii Fit suggests as a combination.
- at the end, some balance game to relax and have some fun.
All of it lasts 75 minutes, while on Wii Fit it is equivalent to one net hour of training.
Aerobic Exercises
Step plus. In this exercise 2 points are scored for each step made correctly and in time, 1 point if the timing is not perfect. No point is scored if the move is wrong. A different sign on screen appears for each case: "Perfect", "OK" or nothing, respectively.
To keep up with the music rate we have to pay attention to drum beats and be careful not to anticipate steps, expecially when stepping down from the Board. In moves with a knee-up, I noticed that in some occasion Wii Fit doesn't sense our movement: it seems better if in the same time the leg on the board is slightly bent in the meanwhile.
Maximum score is 672. To obtain the maximum we should have all Perfects.
Jogging. It seems that Wii Fit doesn't measure speed, but the capacity of keeping a constant pace. As a matter of fact, I made some experiments running very fast, but I scored less than than when I runned slower with a more regular pace.
If it is true, it becomes fundamental to choose the right place where to keep the Wiimote; for example, I noticed that keeping it in the hand, as Wii Fit gives as a suggestion, brings to a lower score than keeping it in a pocket. But, if the pocket is loose, the Wiimote oscillates and results in a score lower than keeping it in a pocket tight and firm. The best score I saw was produced keeping the Wiimote under the underwear (don't laugh...) on a flank or in the front side, where the movement is mainly vertical.
Maximum score that I could see is 512%.
Many paths are available; to change route we must accelerate when a dog passes: as a consequence our character will pass the leader and will follow the dog that will drive us along a different path. Total number of different routes is 6; some places are quite pleasant as the hills under the windmills or the beach.
Super Hula hoop. In this exercise is very important to make a correct movement drawing a circle with stomach. Since, when standing on the Board, the center of balance is normally behind the center of the board (see the green zone in the picture), we should focus on the front part of the circle pushing ahead the stomach, while for the back part it is enough to push behind only a little.
The start phase is very important to reach a high score. Each new hoop is thrown only when the other ones have gained anough rotational speed; since score raises faster with the number of hula hoops, the sooner we receive the maximum number of hoops, the higher total score will be. Maximum number of hoops is 5.
As far as I know, the best record is 1751 for one direction.
In this activity all abdomen muscles are trained; if done with enough exertion this exercise will make you sweat very much.
Rhythm boxing. In this activity you have to combine hands and feet movement: while punching through the air with fists, you step on and off the Board following the rhythm.
Score is:
- 1 point for each correct step;
- 2 points for punches thrown with correct timing;
- 1 point for imperfect punches.
At the end you have 15 seconds for fast hitting with left and right fist alternatively as fast as you can. This phase is fundamental for high scores since in the previous one it is not difficult to reduce mistakes, reaching a score close to 1200, while during these 15 seconds you can only rely on the speed of your arms to add at least other 150 points. The best score I've obtained is 1390.
Muscle workouts
As a general rule you should always take care not to bend excessively your back and to begin always with some warming.
Single leg extension. Muscle groups involved are:
Score is calculated by Wii Fit based on the stillness of our center of balance. The only advice I can give is this one: since position of center of balance is compared with the one at the very beginning of the activity, it is important to remain still in the first instants to le Wii Fit find the correct reference point.
Execution of the following Yoga exercises is adviced by Wii Fit:
Press-up & Side stand. Muscular groups trained are:
During Press-ups, when extending arms, it can happen that Wii Fit doesn't sense our movement if it is not enough strong.
The combined Yoga exercise is the Downward facing dog.
Torso & waist twists. This activity is dedicated to abdominals, expecially lateral ones:
To reach a high score you should keep the center of balance fixed in the middle of the yellow area: to have this result movements should be as much regular as you can, without jolts.
The combined Yoga exercise is the Triangle.
Jackkinfe (Abdominals). My advice is to pass to the Challenge versions as soon as possible; in the Challenge version there is not a fixed number of repetitions but you go ahead as long as you can. To succeed in training all sectors of abdominals, both high and low, you should separate from earth both high and low back, like if you should remain on only two or three vertebras.
Lunge. According to Wii Fit this activity addresses thighs and flanks; I would add also glutei.
To make the right movement you should keep your back in a straight posture and bend knees avoiding lateral movements, such as if each one was constrained to move inside two close vertical planes.
To be sure that Wii Fit scores a point for each thrust, enough weight should be shifted toward the front leg standing on the Board.
The Yoga combinated exercise is the Warrior.
Rowing squat. According to Wii Fit this exercise addresses thighs and dorsal muscles:
To give a point for each lunge, Wii Fit requires the center of balance to shift backwards. The trainer says that you should keep knees behind the line of toes; you could move slightly your low back backwards, but you should always be careful not to bend too much your back.
My opinion is that this acrivity is scarcely effective for dorsal muscles.
The Yoga combination is with the Chair.
Single leg twist. Exercise for lateral abdominals:
Score depends on your ability to keep the center of balance in the middle of the yellow area. As in other exercises it is important to remain steady in the first moments when Wii Fit determines the reference point.
The combined Yoga exercise is Half moon.
Sideways leg lift. Muscular groups involved are:
Also in this activity score depends on the stability of the center of balance. When rising arm and leg I have big problems to keep the center of balance from jumping istantly sideway. Pay attention to the stability of your back.
The Yoga combinated activity is the Sun salutation.
Parallel stretch. Exercise for all muscle of torso:
This exercise is quite hard, expecially in the Challenge version that I strongly suggest. Score is simply equal to the number of seconds you are able to carry on the position through. It is important to keep your body straight and avoid bending your back.
Tricep extension. This exercise addresses tricepses:
The extension movement should be quite fast otherwise it could happen that Wii Fit doesn't sense it. For a correct execution the highest part of the arm should be steady close to the ear.
After the initial phase of training, I suggest to use a 1-2 kg dumbbell to be held in hand together with the Wiimote.
The Yoga combinated activity is the Palm tree.
Arm & leg lift. This exercise is for shoulders and glutei:
As always here is important to keep your back as much steady as you can. To obtain a good score you should keep your arm straight forward and, most important, point the Wiimote always straight frontward.
Combination is with Shoulder Stand.
Single arm stand. This activity addresses thighs, glutei, andominals and shoulders:
Score is based on the position of the raised arm: it should be as steady upward as possible and the Wiimote's point should always be toward the ceiling..
Example of training program
In this section I'm going to show an example of training program based on 4/6 exercises per day, that should let you make exercises for all muscular groups every day without repeating any from one day to the next one.
There is only an exception for the "Torso & waist twists" that I execute every day because it is the only one with movements dedicated to the lower back that is, in my opinion, prone to accidents more than other parts of our body.
Here is a table where I'm going to show details about the muscular groups trained in each exercise. Please note that biceps are completely disregarded.
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Single leg extension | x | x | x | x | |||
| Press-up & side stand | x | x | x | ||||
| Torso & wais twists | x | ||||||
| Jackknife | x | ||||||
| Lunge | x | x | |||||
| Rowing squat | x | x | |||||
| Single leg twist | x | x | x | ||||
| Sideways leg lift | x | x | |||||
| Parallel stretch | x | ||||||
| Triceps extension | x | ||||||
| Arm & leg lift | x | x | |||||
| Single arm stand | x | x | x |
Here is my proposal of training distributed along 6 days:
| Day 1 | |||||||
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Single leg extension | x | x | x | x | |||
| Press-up & side stand | x | x | x | ||||
| Torso & wais twists | x | ||||||
| Jackknife | x | ||||||
| Lunge | x | x | |||||
| Day 2 | |||||||
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Torso & wais twists | x | ||||||
| Rowing squat | x | x | |||||
| Single leg twist | x | x | x | ||||
| Sideways leg lift | x | x | |||||
| Parallel stretch | x | ||||||
| Triceps extension | x | ||||||
| Day 3 | |||||||
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Press-up & side stand | x | x | x | ||||
| Torso & wais twists | x | ||||||
| Arm & leg lift | x | x | |||||
| Single arm stand | x | x | x | ||||
| Day 4 | |||||||
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Single leg extension | x | x | x | x | |||
| Torso & wais twists | x | ||||||
| Jackknife | x | ||||||
| Lunge | x | x | |||||
| Triceps extension | x | ||||||
| Day 5 | |||||||
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Press-up & side stand | x | x | x | ||||
| Torso & wais twists | x | ||||||
| Rowing squat | x | x | |||||
| Single leg twist | x | x | x | ||||
| Parallel stretch | x | ||||||
| Day 6 | |||||||
| Shoulders | Dorsal | Glutei | Thigh | Pectorals | Triceps | Abdominals | |
| Torso & wais twists | x | ||||||
| Sideways leg lift | x | x | |||||
| Triceps extension | x | ||||||
| Arm & leg lift | x | x | |||||
| Single arm stand | x | x | x | ||||
Yoga exercises.
Standing knee. As in other stands, score depends on the steadyness of the center of balance. So, it is important to be firm in position at the beginning when Wii Fit fixes the reference point.
King of dance. This is the most difficult exercise for me. Aside the usual recommendation about the fixing of the reference point, my advice is to watch very carefully, possibly twice, the tutorial to learn very well the right position. It could be useful to have a mirror to check your moves.
Downward facing dog. To reach a high score you should distribute your weight between hands and feet in order to keep the colored bar at the center of the blue zone.
Triangle. Again, it is important to correctly distribute your weight: it is natural to push too much on the front foot, so be careful to keep your low back well shifted behind.
Warrior. Another exercise where weight distribution is fundamental. To have a better control you could keep your front feet on toes.
Chair. In this position, you simply need to keep the center of balance in the middle of the yellow area.
Half-moon. Same as the previous. After bending on a side, avoid moving forth or back to save your back from damages.
Sun salutation. Here again it is required to keep the center of balance in the middle of yellow area. It should be easy when making slow and smooth movements.
Palm tree. Same as the previous.
Shoulder Stand. No score is given for this exercise.
Balance games
For this category it's harder to give advices abot strategy: as a general rule you should develop a deep sensibility on the board to be able to keep under control all movements.
In Heading, while hitting the ball you should already keep an eye on the following one to understand its direction.
The same is true for the Ski Slalom where while passing a port you should already be turning towards the following one.
In Ski Jump it is obvious that you should reach maximum speed and jump as close as possible to the end of the launching path. Less obvious is to understand what position to keep when flying: my perception is that the center of balance should be a bit shifted frontward but it is still to be confirmed.
