Wii Fit, a video game for Nintendo's Wii gaming system, offers 40 fitness activities that can be used to create a whole-body workout plan, focusing on aerobic, strength and balance work plus yoga. Most of the activities succeed at increasing heart rate and muscle tone, but it's best for moderate exercise rather than a seriously intense workout.
Basics
Wii Fit requires you to maintain your balance while performing activities on a balance board. The board uses sensors that measure your foot pressure and weight and how it is distributed. While you stand on the Wii Fit board, the game can record your "Wii Fit age," BMI, calories burned during workouts and changes in strength over time. You can chart your progress, record non-Wii workouts and compete with family members.
Cardiovascular Exercise
For each day's Wii workout, choose an aerobic activity to do at moderate intensity for at least 30 minutes, such as hula hoop, basic step or basic run. Begin with a warm-up at low intensity for 5 to 10 minutes. For your 30-minute workout, you should exercise at a level that allows you to talk but not hold a conversation. Finish with a five- to 10-minute cool-down at lower intensity. Aim to exercise six days a week.
Stretching and Strengthening
Complete your exercise plan with stretching and strengthening exercises. Choose yoga activities, such as bridge, spinal twist or chair, daily for stretching. Twice a week, add strengthening activities, such as arm and leg lifts, to work your major muscle groups. Following this plan, you will achieve the Centers for Disease Control and Prevention recommendations that adults get 2 1/2 hours of aerobic exercise per week plus strengthening exercises twice weekly.
Considerations
Wii Fit is good for beginning an exercise plan and working your way up to the CDC guidelines. Keep from becoming bored by taking advantage of the variety the Wii offers.
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