Wii Fit (c)2008 Nintendo Walkthrough v1.0 by: TheStarbird e-mail: [email protected] website: http://hideout.rpgclassics.com Copyright 2009 Eric Starbird This may be not be reproduced under any circumstances except for personal, private use. It may not be placed on any web site or otherwise distributed publicly without advance written permission. Use of this guide on any other web site or as a part of any public display is strictly prohibited, and a violation of copyright. All trademarks and copyrights contained in this document are owned by their respective trademark and copyright holders. =============================================================================== To easily use this walkthrough, use the find option on your internet explorer and type in the exact title of the place you want to go to from the index. =============================================================================== Index: I. Introduction II. Successes and Opportunities III. Body Test i. Basic Balance Test ii. Walking Test iii. Steadiness Test iv. Single Leg Balance Test v. Agility Test IV. Training i. Yoga a. Deep Breathing b. Half-Moon c. Warrior d. Tree e. Sun Salutation f. Standing Knee g. Palm Tree h. Chair j. Triangle k. Downward-Facing Dog l. Dance m. Cobra n. Bridge o. Spinal Twist p. Shoulder Stand ii. Strength Training a. Single-Leg Extension b. Push-up and Side Plank c. Torso Twist d. Jackknife e. Lunge f. Rowing Squat g. Single-Leg Twist h. Sideways Leg-Lift j. Plank k. Tricep Extension l. Arm and Leg Lift m. Single-Arm Stand n. Push-up Challenge o. Jackknife Challenge p. Plank Challenge iii. Aerobics a. Hula Hoop b. Basic Step c. Basic Run d. Super Hula Hoop e. Advanced Step f. 2-P Run g. Rhythm Boxing h. Free Step j. Free Run iv. Balance Games a. Soccer Heading b. Ski Slalom c. Ski Jump d. Table Tilt e. Tightrope Walk f. Balance Bubble g. Penguin Slide h. Snowboard Slalom j. Lotus Focus V. Combos VI. Opinions on Exercise VII. Serious Dieters - READ THIS! VIII. Thanks =============================================================================== I. Introduction =============================================================================== Introduced at E3 in 2007, Wii Fit was Nintendo's big upcoming project. The idea was to use the Wii to get people and families to exercise, yet still have fun. After a lot of development, the Wii Balance Board was created and Wii Fit was released in 2008. That is when the craze hit. Before the game was even released, the game was practically sold out. Even the mixed reviews didn't stop this game from selling millions in the United States alone. The idea of getting off the couch and getting some actual fitness exercises appealed to a lot of people. But does the software and the board actually work to help people get into the type of shape they want to be in? This guide was built for a couple of purpose: One to explain the exercises in detail. The other to help people get the most out of this game and use it to achieve their goals. I will NOT give any advice on how to cheat, though I may give tips on ways to improve the challenge factor. =============================================================================== II. Successes and Opportunities =============================================================================== Before even being released, Nintendo said that this game would help get people fit. After release, there have been many people who have written reviews for the game, many claiming that the game does not work as well as intended, if the game even works at all. After reading reviews, I decided that this perhaps is something I want to try. Now a little bit about myself before I start my review before the actual guide. I am the classic gamer. I come from a long line of short people, I am (or at least at the time of this guide) obese (according to the game), and my family has a long history of heart problems and diabetes. Knowing these issues, and also being a newlywed, I have done a lot to try to at least get fit, lose enough weight so that when I have kids, I can actually hold them, play with them, and watch them grow up and start the cycle over. I have tried exercise tapes, I've tried going to gyms, I've tried playing sports, I've even tried to manage my diet and watch my portions. Nothing ever worked long-term for me, but, I don't like giving up, so I was willing to give this game a try. After a month of using it, I had dropped a few pounds and my overall energy has increased. So, what are some benefits of this game? Well... -It DOES get you moving. Researchers say even basic exercises like walking or taking the stairs will help burn calories. Every activity on here is a calorie burner. -After doing it a while, you will build up a sweat. Though some games build up more than others, but I always find that after 30 minutes, I do have a sweat. Now granted it probably takes more for others to get their heart-rate up, to me it still did the task. -There are a wide variety of targeted strength exercises to focus on areas that you want to improve on. -You can always go for a run even if the weather outside is horrible (I live in Maine, so in the winter, this definitely makes things easier). The island you run on is always sunny and you at least have some sights to see compared to running on a treadmill or on a track. -You don't have to drive to a gym and pay expensive gym fees each month. Sure, the game costs close to $100, but that's for the equipment and the software, and it's only a one time fee (and the battery life on the board is amazing). Compare this cost to a treadmill, a home gym, or the price of gas, and you will see savings. -If you are subconscious about your body, this is a very private way to get some exercise without the fear of the muscle-heads at the gym laughing at you. However, there are some things about the game that limit your fitness challenge. There are ways around these of course if you are creative enough, but here is the list: -Strength training offers little resistance or weights to build muscle mass. Though some exercises use your own weight as the resistance (like the push-up), others do not do much more than that. An answer to this would be to purchase some wrist-weights. You can find these at any sporting-goods store and can easily give you an extra 10 lbs of resistance. -There is no trainer to actually see you do the exercise and make sure you are doing it correctly. -There is no actual training plan to tell you what exercises to do, how long to do them for, and when to do them. This is indeed true, and the only way around it is to create one yourself. -Smart people will find out how to cheat to accomplish the goals. After all, you are training on a piece of software. However, if you're serious about your fitness, you will NOT cheat. This is the type of game where cheaters indeed to NOT win. I've heard many people say that the gym is a better place to work out. While it does offer machines that will help in the process, I have personally found that what is better is actually up to the person doing the exercises. In any instance of losing weight or getting fit, it isn't the medium in which the person does the exercise, but the ambition of the person doing it. A person can have just as much success on this game as another person could at a gym. To each their own. =============================================================================== III. Body Test =============================================================================== Every day that you turn on this game, you will be offered to take a body test. This basically tells you a few things: Your center of balance, your Body Mass Index (BMI) and your Weight. Now you don't have to do this every day if you don't want to, as you can go right to the training if you want. The point of this is to track your progress. I recommend doing this every 2-3 days when you are first starting. It does take time for real results to show, and if you see your weight go up after 2 days of 30 minute exercising, it can be depressing. Seeing an increase like that can be enough for some people struggling to say that it isn't working and never step on the board again. If you are one of those people, do NOT give up. Half of the battle is having to fight yourself. It can work if you want it bad enough. Doing the body test is simple. Just tell the game how much your clothes weigh. If you are in pajamas early in the morning, you might want to put light. If you're in jeans, sweatpants, or heavier clothes, put heavy. If neither seem to be right, you can put other and then adjust the weight to what you think it would be. After that, just follow the prompts, step on the board, and let it measure you. It will then give you the results for COB, BMI, and Weight. After the initial body test, you will be given the option to take some balance tests. These can be good to do, especially if you experience hip and back pain. Proper balance can help fix some of those issues and help prevent further health issues. You will be given 2 random balance tests from a set of 5. The results of the balance test will give you your Wii Fit Age. ------------------------------------------------------------------------------- i. Basic Balance Test ------------------------------------------------------------------------------- This is probably one of the more common ones to play. You are given two bars, one representing the left side, and one for the right side. When you shift your weight one way, the bars will move down on one side and up on the other. When you shift the other way, the bars move in the other direction. When the whistle starts, you will see a blue box on both bars. Your goal is to shift your weight so that the bars stay within the blue box for 3 seconds. After one set is done, it will move to the next, only this time the blue box will get smaller. You will have 5 sets of these and 30 seconds to do them in. ------------------------------------------------------------------------------- ii. Walking Test ------------------------------------------------------------------------------- This is a rather simple one. All you have to do is take 20 steps in place. This test calculates how you walk and if you shift your body to one side or another when you walk. ------------------------------------------------------------------------------- iii. Steadiness Test ------------------------------------------------------------------------------- Another simple one. All you have to do is stay as still as possible for 30 seconds. Sometimes they will ask you to close your eyes (which you can do anytime). This test just measures how you stand and if you are steady if you stand in place for any time. ------------------------------------------------------------------------------- iv. Single Leg Balance Test ------------------------------------------------------------------------------- This one is harder to do. Choose one leg to stand on and place your foot in the center of the balance board. A line will appear in the middle of the screen. Your balance will show up as another line. You want to stay as close to that middle line as possible. There is a blue box that will shrink as time moves on. Try your best to stay away from that and just balance for 30 seconds. ------------------------------------------------------------------------------- v. Agility Test ------------------------------------------------------------------------------- This is another tricky one. You are given a box and a red dot. You are the red dot. Your job is to shift your weight quickly in any direction and get the red dot to touch the box. You only have 30 seconds to do this one in as well. =============================================================================== IV. Training =============================================================================== Training mode is where all of your exercises are done. There are a wide variety of exercises to choose from, ranging from 4 different categories. Yoga - If you need to increase your flexibility, this is where you want to go. This is also a good place to go if you want to stretch, which I highly recommend before even starting anything else. Though I believe that mostly women are into Yoga (men sometimes consider it too girly, and heck even all of the images are of the female trainer), I encourage even the men to do Yoga, as each exercise can be used in conjunction with a strength exercise, as it also helps tone muscles. Strength Training - This is the place to go if you want to build stronger muscles. Starting off, some of these exercises can be difficult, especially if you've rarely exercised, but as you start to lose weight (or gain, if that is what you're going for), it starts to become easier. Aerobics - This is the fat-burning portion of the program. The exercises here will get you sweating and burning calories in no time. Balance Games - These are the fun games of Wii-Fit (after all, Nintendo cannot just make a game about exercise, can they?), the balance games help coordinate your balance. If you want to get good at the games and beat your friend's high score, you're going to have to correct your balance and master each game's mechanics. Each exercise will go by the following format: Synopsis: General Overview of the Exercise and what it works on. Unlock: How many minutes of credit to unlock exercise. Format = hh:mm How to: A basic explanation of how to do the exercise. Difficulty: Any of the following: -Very Easy: So easy that my 90 year old grandmother could do it -Easy: Simple and doesn't put a lot of strain on you. -Medium: Not too hard but not too easy either. -Hard: Easier if you are in shape. -Very Hard: Either be strong or flexible, this will give you a workout. Scoring: How the scores are calculated (not all games have this) Keep in mind that I am just describing these exercises to the best of my ability. The game will show you how to properly do each exercise. ------------------------------------------------------------------------------- i. Yoga ------------------------------------------------------------------------------- Note that each Yoga exercise will give you 2 Minutes of credit. Also, the scoring on each Yoga pose is based off balance (unless noted) --------------------- a. Deep Breathing --------------------- Synopsis: A basic exercise not only for Yoga but for the other categories as well. Deep Breathing helps boost metabolism. Each Yoga pose will incorporate this technique, so make sure to learn it. How to: Just stand on the Wii Balance Board and breathe in as the blue circle contracts, and out as it expands. Difficulty: Very Easy --------------------- b, Half Moon --------------------- Synopsis: Stretches and tones your side abdominal muscles. How to: Stand on the Wii Balance Board with your feet together and raise your hands in the air. Then bend right and hold it for a while, then to the left. Difficulty: Easy --------------------- c. Warrior --------------------- Synopsis: Tones your hip and thigh muscles How to: Place one leg off the Balance Board and then turn the foot towards your front, making sure that the heels of both feet are lined up and perpendicular to each other. Raise your arms up parallel to the floor and distribute your weight towards the leg on the board, but not too much, since you need to keep your balance within the targeted area. Repeat for the other leg. Difficulty: Medium Scoring: Based on weight distribution from front to back --------------------- d. Tree --------------------- Synopsis: Helps to strengthen your legs, back, and abs How to: Lift one leg and place it against your other thigh, then lift your arms up and hold that pose. Repeat for the other leg Difficulty: Hard --------------------- e. Sun Salutation --------------------- Synopsis: Helps with toning your shoulders, back, and thighs Unlock: 0:15 credit How to: Lift your arms up, then as you inhale, bend back a bit, exhale and bend forward, touching your toes. Hold for a bit then bend at the knees, arch the back a bit, then raise your hands back up. Difficulty: Easy --------------------- f. Standing Knee --------------------- Synopsis: Helps with your hip and leg flexibility Unlock: 0:45 credit How to: Just stand on one leg and lift the other leg up to your body. Hold it there and then repeat for the other leg. Difficulty: Easy --------------------- g. Palm Tree --------------------- Synopsis: Helps strengthen and tone your ankles and back Unlock: 1:20 credit How to: Lift up your heels and arms. Move your arms behind your back and stretch with your palms sticking out. Hold position then return to original position. Difficulty: Medium --------------------- h. Chair --------------------- Synopsis: Helps strengthen and tone your abs, thighs, and back Unlock: 2:15 credit How to: Raise your arms to the front of you parallel to the ground. Bend at your knees and hold it like you are sitting in a chair. Difficulty: Medium --------------------- j. Triangle --------------------- Synopsis: Helps tone your waistline Unlock: 2:50 credit How to: Start off the same way as you did in the Warrior pose. With your arms stretched out, move your right hand over to your left foot and lift up your left arm to the sky. Hold and repeat for the other leg Difficulty: Medium Scoring: Based on weight distribution from front to back --------------------- k. Downward-Facing Dog --------------------- Synopsis: Stretches your back and arms and legs Unlock: 3:10 credit How to: Get on all fours with your hands on the balance board. Lift your bottom towards the sky, keeping your arms and legs straight. Hold that position. Difficulty: Medium --------------------- l. Dance --------------------- Synopsis: Helps with your hips, back, and legs Unlock: 3:20 credit How to: Lift one foot back and make it touch your rear, keeping your knees together. Hold the leg with your arm then bend the leg backwards with your free hand forward, leaning in a bit. Hold then repeat. Difficulty: Hard --------------------- m. Cobra --------------------- Synopsis: Stretches and strengthens your back Unlock: 3:20 credit How to: The balance board is not needed here. Lay facedown on the floor and with your legs on the floor, lift your upper body off the floor as far as you can. Hold that pose. Difficulty: Easy Scoring: None --------------------- n. Bridge --------------------- Synopsis: Strengthens your abdominal and back muscles Unlock: 3:40 credit How to: The balance board is not needed here. Lay face up on the floor and bring your knees closer towards your body. Bring your hands to your ankles and push up with your hips and back, keeping your head and shoulders on the floor. Difficulty: Medium Scoring: None --------------------- o. Spinal Twist --------------------- Synopsis: Stretches and strengthens your abs and back Unlock: 4:00 credit How to: Lay down on the floor face up, then place your left leg over your right leg, pushing it to the floor. Twist your body in the opposite direction and hold it there. Repeat for the other leg. No balance board needed. Difficulty: Hard Scoring: None --------------------- p. Shoulder Stand --------------------- Synopsis: Strengthens your abs and back Unlock: 4:10 credit How to: Lay down on the floor face up then raise your legs towards the sky, perpendicular to the floor. Hold that pose. No balance board needed. Difficulty: Very Hard Scoring: None ------------------------------------------------------------------------------- ii. Strength Training ------------------------------------------------------------------------------- Unlike Yoga where you have to hold a pose for a while, Strength Training is based off repetitions of movement, usually quick bursts depending on the exercise. This can help strengthen and tone muscles quickly if done at a consistent pace. --------------------- a. Single-Leg Extension --------------------- Synopsis: Tightens hips, torso, and triceps Unlock 10 Reps: Play 2-3 times Unlock 20 Reps: Play 5-6 times How to: Stand on one leg and lift the other leg in front of you. Raise the arm that is on the same side that you are standing on up. When the whistle blows, stretch your back leg and move the arm on the same side forward in front of you while the other arm moves back. Repeat. Difficulty: Easy Scoring: Based on Balance Credits: 6 Reps = 2 min 10 Reps = 2 min 20 Reps = 3 min --------------------- b. Push-up and Side Plank --------------------- Synopsis: Helps tone your chest, shoulders, and arms Unlock 10 Reps: Play 2-3 times Unlock 20 Reps: Play 5-6 times How to: Get on all fours and place your hands on the balance board. Move your legs back and lower your upper body to the floor, then with your arms, push yourself back up. Then move one leg on top of the other and raise your arm up to the sky looking sideways so that you are balancing on one arm. Repeat. Difficulty: Hard Scoring: Based on reps accomplished Credits: 6 Reps = 2 min 10 Reps = 3 min 20 Reps = 4 min --------------------- c. Torso Twist --------------------- Synopsis: Tightens your side abs Unlock 6 Reps: Play 2-3 times How to: Stand on the balance board with your arms stretched out to your side. Twist to your left, then to your right. Then you will be asked to twist and touch your toes. Make sure you are twisting downward, not bending. Difficulty: Easy Scoring: Based on balance Credits: 3 Reps = 2 min 6 Reps = 3 min --------------------- d. Jackknife --------------------- Synopsis: Tones your abdominals Unlock 20 reps: Play 2-3 times Unlock 30 reps: Play 5-6 times How to: Place your feet on the balance board and lay down. When you hear the whistle, lift your legs to the sky and lift your upper body towards your legs as much as possible. On the next whistle, revert to your laying position. Repeat. Difficulty: Medium Scoring: Based on reps accomplished Credits: 10 Reps = 2 min 20 Reps = 3 min 30 Reps = 4 min --------------------- e. Lunge --------------------- Synopsis: Helps tone your thighs and hips Unlock 15 reps: Play 2-3 times Unlock 20 reps: Play 5-6 times How to: Place one leg off the balance board and place your hands behind your head. Push your back leg towards the ground, lunging forward a bit. Repeat. Difficulty: Medium Scoring: Based on weight distribution Credits: 10 Reps = 2 min 15 Reps = 3 min 20 Reps = 4 min --------------------- f. Rowing Squat --------------------- Synopsis: Helps tone your thighs and back Unlock 15 reps: 0:20 credits Unlock 30 reps: Play 2-3 times Unlock 45 reps: Play 5-6 times How to: Move like you are going to sit in a chair but keep your feet planted with your weight mostly towards the back. Difficulty: Easy Scoring: Based on balance Credits: 15 Reps = 2 min 30 Reps = 3 min 45 Reps = 4 min --------------------- g. Single-Leg Twist --------------------- Synopsis: Works on side abs Unlock 10 reps: 0:30 credits Unlock 20 reps: Play 2-3 times How to: Stand on one leg and place the other behind you with the arm on the same side as the leg you are standing on in the air. At the whistle, move your leg forward and bend it in front of you while moving your arm to touch your leg. Repeat Difficulty: Medium Scoring: Based on balance Credits: 10 Reps = 2 min 20 Reps = 3 min --------------------- h. Sideways Leg-Lift --------------------- Synopsis: Works your side and shoulder muscles Unlock 10 reps: 1:10 credits Unlock 20 reps: Play 2-3 times How to: Lift one leg to the side while standing on the other. Move your arm on the same side as the leg you are standing on to your side as well. Repeat. Difficulty: Easy Scoring: Based on balance Credits: 10 Reps = 2 min 20 Reps = 3 min --------------------- j. Plank --------------------- Synopsis: Works on your core muscles Unlock 30 sec.: 1:50 credits Unlock 60 sec.: Play 2-3 times Unlock 90 sec.: Play 5-6 times How to: Place your arms flat on the balance board and push your legs back like you would in a push up. Hold that position. Difficulty: Hard Scoring: Based on balance Credits: 30 sec = 1 min 60 sec = 1 min 90 sec = 2 min --------------------- k. Tricep Extension --------------------- Synopsis: Works your tricep muscles Unlock 10 reps: 2:30 credits Unlock 20 reps: Play 2-3 times Unlock 30 reps: Play 5-6 times How to: Hold the Wii Remote in your hand and raise that hand to the air, holding your elbow steady with your free hand. On the whistle, bend the arm and then extend on the next whistle. Repeat. No balance board needed Difficulty: Very Easy Scoring: Based on repetition Credits: 10 Reps = 2 min 20 Reps = 3 min --------------------- l. Arm and Leg Lift --------------------- Synopsis: Helps work your shoulders and hips Unlock 10 reps: 2:40 credits Unlock 20 reps: Play 2-3 times How to: No balance board is needed here. Get on all fours with the Wii Remote in one hand. On the whistle, extend the arm with the Remote and your opposite leg out, then back. Repeat. Difficulty: Medium Scoring: Based on repetition Credits: 10 Reps = 2 min 20 Reps = 3 min --------------------- m. Single-Arm Stand --------------------- Synopsis: Works on your abs and thighs Unlock 6 reps: 3:50 credits Unlock 10 reps: Play 2-3 times How to: No balance board needed. Hold the Wii Remote in one hand and lay down on your back, pointing the remote upwards. On the whistle, sit up and when you are close to touching your knees, use your fee hand to help you up, making sure to keep the Remote hand in the air. Difficulty: Very Hard Scoring: Based on repetition Credits: 6 Reps = 2 min 10 Reps = 3 min --------------------- n. Push-up Challenge --------------------- Synopsis: See who can do the most push-ups Unlock: Play Push-Up and Side Plank 4-5 times How to: Just do the same that you did in the Push-up exercise, but you are competing against the trainer. He will start at 10 and quit, but the next time it's 20, then 30, and so forth. Difficulty: Increases Scoring: Based on repetition Credits: Varies depending on duration --------------------- o. Jackknife Challenge --------------------- Synopsis: See who can do the most Jackknifes Unlock: Play Jackknife 4-5 times How to: Just do the same that you did in the Jackknife exercise, but you are competing against the trainer. He will start at 10 and quit, but the next time it's 20, then 30, and so forth. Difficulty: Increases Scoring: Based on repetition Credits: Varies depending on duration --------------------- p. Plank Challenge --------------------- Synopsis: See who can do hold the Plank the longest Unlock: Play Plank 4-5 times How to: Just do the same that you did in the Plank exercise, but you are competing against the trainer. He will start at 30 sec. and quit, but the next time it's 60 sec., then 90 sec., and so forth. Difficulty: Increases Scoring: Based on repetition Credits: Varies depending on duration ------------------------------------------------------------------------------- iii. Aerobics ------------------------------------------------------------------------------- This is where you go to get your heart moving. --------------------- a. Hula-Hoop --------------------- Synopsis: Works out your hips as you do the Hula-Hoop How to: Sway your hips in a circle like you are doing a hula-hoop. When one of the other Miis throw you another hoop, shift your balance to that side to catch it, making sure to keep moving. Difficulty: Easy Scoring: Based on number of spins Credits: 2 min --------------------- b. Basic Step --------------------- Synopsis: Works on your rhythm as you dance on and off the board How to: Just follow the pattern on he screen to tell you when to step on and off the board. For a better score, just listen to the beat. Difficulty: Easy Scoring: 2 points for a Perfect Step, 1 for an OK step, 0 for a miss Credits: 3 min --------------------- c. Basic Run --------------------- Synopsis: Jog around different courses on the island Unlock Long Distance: Play 2-3 times Unlock Island Lap: Play 5-6 times How to: Place the Wii Remote in your pocket (or hold it in your hand) and jog in place. Keep a steady pace as you are not in a race. Difficulty: Very Easy Scoring: Based on the pace you set Credits: Short Distance = 2-3 min Long Distance = 4-6 min Island Lap = 6-10 min Note: If anybody can tell me approx. how long in miles/km each run is on the island I'd appreciate it. --------------------- d. Super Hula-Hoop --------------------- Synopsis: Do the Hula-Hoop for a longer time Unlock 3 min: Play Hula-Hoop 2-3 times or complete 300 spins in Hula-Hoop Unlock 6 min: Play 2-3 times Unlock 10 min: Play 5-6 times How to: Same as the original, but you have to switch directions half way through. Difficulty: Medium Scoring: Based on spins Credits: 3 min = 4 min 6 min = 7 min 10 min = 11 min --------------------- e. Advanced Step --------------------- Synopsis: Same as Basic Step, only longer Unlock: Play Basic Step 2-3 times How to: Just do the same thing, but extra steps are added and the pace is a bit faster Difficulty: Easy Scoring: 2 points for a Perfect Step, 1 for an OK step, 0 for a miss Credits: 5 min --------------------- f. 2-P Run --------------------- Synopsis: Run with a friend Unlock Long Distance/Island Lap: Same time you unlock it in Basic Run How to: Same as the Basic Run, but you can do it with a friend. Difficulty: Easy Scoring: Based on the pace you set Credits: Short Distance = 2-3 min Long Distance = 4-6 min Island Lap = 6-10 min --------------------- g. Rhythm Boxing --------------------- Synopsis: Work out your arms and burn calories Unlock 3 min: 1:40 credits Unlock 6 min: Play 2-3 times Unlock 10 min: Play 5-6 times How to: You need the Nunchuck attachment to play this one. Stand on the balance board and follow the trainer's moves. If you time the punches to match the beat, you get double points. Difficulty: Medium Scoring: 1 Point for following direction, 2 if you hit with perfect timing Credits: 3 min = 4 min 6 min = 8 min 10 min = 12 min --------------------- h. Free Step --------------------- Synopsis: Do the Basic Step as long as you want Unlock: Play Advanced Step 2-3 times How to: Just step on and off the balance board. You can choose either 10, 20, or 30 minutes and your Wii Remote will keep the beat for you and let you know how many you are doing. While you are doing this, you can change the channel on the TV to something else. Difficulty: Medium Scoring: Based on how many steps you take Credits: 10, 20 or 30 min --------------------- j. Free Run --------------------- Synopsis: Run as long as you want Unlock: Play Basic Run 5-6 times How to: Run in place with the Wii Remote. You can choose either 10, 20, or 30 minutes and your Wii Remote will keep track of how you are doing. While you are doing this, you can change the channel on the TV to something else. Difficulty: Hard Scoring: Based on meters ran Credits: 10, 20, or 30 min ------------------------------------------------------------------------------- iv. Balance Games ------------------------------------------------------------------------------- This is where you go for the fun parts in this game. --------------------- a. Soccer Heading --------------------- Synopsis: Head the soccer balls, but not anything else Unlock Advanced: Play 4-5 times How to: Shift your balance left and right and make sure you hit only the soccer balls. Difficulty: Easy Scoring: +1*x per soccer ball (x = number you've hit in a row) -1 per shoe -3 per Panda Credits: Beginner = 1 min Advanced = 2 min --------------------- b. Ski Slalom --------------------- Synopsis: Ski downhill and follow the flags Unlock Advanced: Play 4-5 times How to: Shift your weight one way to ski that way, and the other to go the other. Go between the flags to stay in shape. If you miss, it's 7 seconds added to your time. Difficulty: Medium Scoring: Based on time + 7*x seconds (x = misses) Credits: Beginner = 1 min Advanced = 1 min --------------------- c. Ski Jump --------------------- Synopsis: Jump the slope as far as you can How to: Lean forward and bend at the knees a bit. When you reach the jump platform, extend your legs, still leaning forward Difficulty: Easy Scoring: Based on distance jumped Credits: 1 min --------------------- d. Table Tilt --------------------- Synopsis: Move the marbles into the hole Unlock Advanced: Clear Beginner Mode How to: Shift your body to the sides and back and forth to move the balls through the table to the holes. Difficulty: Hard Scoring: Based on how many holes you go through and how much time is left. Credits: Beginner = 3 min Advanced = 5 min --------------------- e. Tightrope Walk --------------------- Synopsis: Walk the tightrope to the other side Unlock Beginner: 0:10 credits Unlock Advanced: Clear Beginner Mode Unlock Expert: Clear Advanced Mode How to: Move your feet as though you were walking to walk the rope, making sure to keep your balance. When a trap stands in your way, bend your knees and extend to jump over it. With higher difficulty comes more obstacles like Wind Difficulty: Hard Scoring: Based on time Credits: 1 min --------------------- f. Bubble Balance --------------------- Synopsis: Prevent your bubble from bursting as you travel down the river Unlock Beginner: 1:00 credits Unlock Advanced: Clear Beginner How to: Shift your balance to the front to go forward and left and right to avoid the obstacles. Difficulty: Medium Scoring: Based on time Credits: 1 min --------------------- g. Penguin Slide --------------------- Synopsis: Move the penguin to catch fish Unlock: 1:30 credits How to: Shift your weight left and right to tilt the ice burg, making the penguin move. Catch any fish that come your way. To get the red flying fish, get the penguin to the edge and then quickly shift in the other direction to make him jump. Difficulty: Medium Scoring: Fish = 1 pt Red Fish = 10 pt Credits: 1 min --------------------- h. Snowboard Slalom --------------------- Synopsis: Snowboard your way downhill Unlock Beginner: 2:00 credits Unlock Advanced: Play 4-5 times How to: Place the balance board vertically towards the TV instead of the normal horizontal way. Shift your weight to go back and forth on the snowboard. Difficulty: Hard Scoring: Based on time + 7*x seconds (x = misses) Credits: 1 min --------------------- j. Lotus Focus --------------------- Synopsis: Relax and focus your mind Unlock: 3:00 credits How to: Sit on the balance board as still as possible and focus on the candle. Any distractions or movements on the balance board will cause the game to end. Difficulty: Easy Scoring: Based on how long you focus Credits: Based on how long you focus =============================================================================== V. Combos =============================================================================== In Wii Fit, you can combine Yoga and Strength Exercises to give your maximum benefits on the targeted area. Though you don't have to do this, the game will let you know what they are. Here is the list of combinations Torso Twist + Triangle = Waistline Jackknife + Bridge + Spinal Twist = Abdominals Lunge + Warrior = Hips/Thighs Single-Leg Extension + Standing Knee + Dance = Hips Sideways Leg-Lift + Sun Salutation = Side Abs/Shoulders Arm & Leg Lift + Shoulder Stand = Shoulders/Hips Tricep Extension + Palm Tree = Ankles/Back/Triceps Single-Leg Twist + Half-Moon = Side Abs Rowing Squat + Chair = Abs/Thighs/Back Single-Arm Stand + Tree = Legs/Back/Abs Push-Ups & Side Plank + Down-facing Dog = Arms/Chest/Shoulders Below is a list of zones and what exercises target those zones. Ankles: Palm Tree Legs: Tree, Single-Arm Stand Thighs: Chair, Warrior, Lunge, Rowing Squat Hips: Warrior, Lunge, Standing Knee, Dance Waistline: Triangle, Torso Twist, Standing Knee Back: Palm Tree, Rowing Squat, Chair, Tree, Single-Arm Stand Abdominals: Jackknife, Bridge, Spinal Twist, Chair, Tree, Single-Arm Stand Side-Abs: Sun Salutation, Sideways Leg-Lift, Single-Leg Twist, Half-Moon Arms: Push-Up and Side Plank, Plank, Downward-Facing Dog, Tricep Extension, Palm Tree Shoulders: Sun Salutation, Push-Up and Side Plank, Plank, Downward-Facing Dog =============================================================================== VI. Opinions on Exercise =============================================================================== I have done exercises for a lot of my life and I have heard many things about exercises, like opinions on what is the best way to go about exercising and what exactly to do, how long, etc. I will say that while not everybody agrees on one specific way, everybody does agree that you must ABSOLUTELY stretch before your workout. This will help boost your metabolism as well help prevent injury. Here are some ways that I have heard of people exercising. 1. Total Body Workout: This basically consists of working out every part of your body. You take an exercise, do a set, then move onto another target area. Though I do like this idea, personally I find my entire body sore the next day. Some people prefer this method though. 2. Focus Workout: This idea has you heavily focus on one or two target areas a day. For instance, one day you may do your arms and legs, the next you may do your abs. This is the one I personally like as my entire body doesn't feel the strain the very next day, allowing me to still workout but focus on something else. I know of more professional athletes who do this method. 3. Complete Cardio Workout: As mentioned, this involves only Aerobic workouts. Though you can really build up a sweat doing things this way, I personally don't like complete cardio as it building lean muscle will help boost metabolism even more so. However, cardio will get your endurance up, allowing you to do more in the future. 4. Balance Workout: The idea is something like this: Complete everything in a total body workout then go for 30 minutes of Cardio for one day, then the next day do 60 minutes of cardio. I didn't mind this method when I went to the gym, but it always burnt me out too quickly. Perhaps if I had done a Focus Workout with the Cardio instead of a total body, it would be different for me. Again, everybody is different, so however you wish to do it, you are more than welcome to try. I do realize that some exercises are limited as to resistance. The answer to that is to purchase some extra weights. Dumbbells are difficult to use with Wii Fit, as are Medicine Balls. The game recommends a bottle of water with the Tricep Extensions, but that can be difficult as well. I recommend Arm/Leg weights. All these do is strap to your forearm or ankle, giving you extra resistance when you need it. If an exercise becomes too easy for you, try those out. You can add anywhere from 1 lb to 10 lbs that way. =============================================================================== VII. Serious Dieters - READ THIS =============================================================================== If used regularly, Wii Fit can be a very handy tool to use for your weight loss (or gain) goals. However, sometimes exercise alone is not enough to meet your targets, especially if you are a snacker like myself. There are plenty of diet programs out there as well, most of them cost money and do work if you have the cash and take things seriously. Those include: -Weight Watchers -Jenny Craig -Nutrisystem -SlimFast -Atkins -South Beach -Professional Dietician However, if you're like me and don't like the idea of having to pay to meet your goals (after all, if you're overweight, you are already paying), then you may want to check out this website. www.sparkpeople.com Sparkpeople is a large community of people who keep track of what they eat, how much they exercise, and so much more. Inside you can find meal ideas, healthy recipes, additional exercise ideas, and so much more. You can get support from the community if you feel that you are starting to skid from your diet a little bit (after all, we are human). You can even join teams based on a common interest and help each other out. And best of all it is completely FREE. If you like it, tell them that TheStarbird referred you there. :p =============================================================================== VIII. Thanks =============================================================================== -My wife Ashley for her love and support -To the people of the Hideout Forums at http://orakianhideout.proboards20.com/index.cgi -To me for spending so much time to create a complete walkthrough such as this. ===============================================================================
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