Cost: $49.99
Accessories needed: Dance Dance Revolution Pad Controller, Wii Balance Board

Dance Dance Revolution (DDR) swept the video game nation years ago, bringing exercise to the ever-lanky computer and fantasy world lovers; but the latest incarnation of the wildly popular game actually intentionally incorporates workouts into the dance mix.

In workout mode you have three options: standard, hypermove, and balance board. Standard is the traditional DDR action, hypermove builds on standard mode by adding the Wii remote and nunchucks, and balance board mode requires you to move your hips with the game almost like hula hopping while using the Wii remote and nunchuk for punching.

EA Sports Active: More Workouts

Cost: $39.99
Accessories needed: Wii Sports Active leg strap for the nunchuck and resistance band

As an upgrade to the EA Sports Active, the More Workouts addition not only gives you more variety, but offers the perfect blend of fun and fitness to get even the laziest couch potato up and moving. Take on the six-week challenge, chart your progress in the virtual diary, and select from three levels of difficulty (easy, medium, and hard) to design a personalized regimen. This version of the game reportedly allows you to focus on certain muscle groups more intensively and do so while actually having fun; the workouts include water skiing, paddle surfing, cardio boxing, step aerobics, squash, and an obstacle course.

Wii Fit Plus

Cost: $19.99
Accessories needed: none, balance board comes with Wii Fit game

Much like EA Sports Active: More Workouts, Wii Fit Plus builds on the exercises you learn in the Wii Fit original program. But instead of selecting a type of exercise (strength training, yoga, etc.) you select a workout that incorporates multiple exercises or you create your own. The Rhythm Kung-Fu game pairs simple Kung-Fu moves and rhythm for a fun activity that just so happens to double as a great cardio exercise. Feel like a real-life Mario in the Obstacle Course workout as you move your character through a series of balance and agility challenges.

Wii Sports Boxing

Cost: Free with Wii console
Accessories needed: none

The great thing about Wii Sports Boxing is if you have a Wii already and are hoping to use it for exercise you’ve already got one of the top-rated games for fitness on hand.
Wii boxing, if played with exaggerated movements for a half hour a day, actually caused one player to lose nine pounds and two-percent body fat after six weeks. Wii Boxing can burn up to 125 calories/half hour, plus it helps release some of the tension that accumulates during a work or school day.

The Biggest Loser

Cost: $39.99
Accessories needed: Wii Fit Balance Board

Pick and choose from this game’s extensive offering of callisthenic exercises to create and recreate great workouts. Work your way up from light to hard challenge grades and vary the intensity of your workouts by following the color-coded intensity icons and properly pair your muscle groupings together by following the body diagrams and instructions.

Wii Tennis

Cost: Free with Wii console
Accessories needed: none

Not only is Wii Tennis arguably one of the most fun Wii Sports games to play against friends, when played with intensity can burn up to 92 calories/half hour. Play on your own against the machine or set up a tournament with you friends and you can easily work in an hour of decent cardiovascular work into your day.  Plus you can work on your best Venus or McEnroe impersonations.

Active Life Outdoor Challenge – Mole Stomper

Cost: $49.99
Accessories needed: Wii Fit Balance Board

The most fun and beneficial mini-game in the Active Life Outdoor Challenge game is Mole Stomper. Get the whole family together for this fitness/mind-game challenge. Stomp out the moles with your feet that pop out of six holes in the ground. Once you work your way up in difficulty you’ll quickly get your heart pumping and your legs racing.

Walk it Out

Cost: $29.99
Accessories needed: Wii Fit balance board or Dance Dance Revolution Dance Pad

Live in a city with unbearable summer heat or paralyzing winter storms? Walk it Out is the perfect way to get your body moving and feel like you’re actually enjoying a stroll with nature by your side. Studies show that just 30 minutes of walking can cause vast health improvements. Walk in synch with lively music to earn points, then use your points to create or build on your own virtual worlds. And use your Wii remote and nunchuck to get your arms moving.

Wii Fit Lunges

Cost: $99.99
Accessories needed: none, balance board comes with Wii Fit game

Although newer, more strenuous fitness workout games have been released for the Wii balance board, the lunges portion of the strength-training exercises in the original Wii Fit game are killer because of how controlled you have to make your movements. Add a weighted belt or chest strap to the workout and you’ll be building some serious muscle.

1. Wall Push-Ups

   Target muscle group: chest/biceps
   8-12 reps/3 sets

   

   Find a blank space on your wall. Place your hands on the wall at about armpits distance.  Plant your feet firmly far away from the wall so that your body is comfortably angled away from the wall. Lower your body toward the wall until you’re just a few inches away. As you get stronger switch to a table and then chair.

2. Wall Sit

   Target muscle group: quads/hamstrings
   1 minute/3 sets

   

   Place your feet shoulder width apart and place your back flat up against the wall. Slide your body down the wall until your thighs are parallel to the floor. Hold that position one minute. Increase your held position 20 seconds with each set.  For a greater challenge hold a weighted object or a dumbbell or try lifting one leg parallel to ground. Stability ball can also be used as in the photo.

3. Jumping Lunges

   Target muscle group: quads/hamstrings/gluts
   10 reps each leg/2-3 sets

   

   Start in a lunge position with one leg forward, the thigh parallel to the ground and the knee even with the ankle. The back leg should be a few feet behind with just the ball of the foot on the ground. Lower your back leg almost to the floor, keeping your front knee parallel to the ankle, and thrust your arms up (bent at the elbows) to propel yourself up. Switch your legs in the air and land with the other foot forward in a lunge position.

4. Frog Leaps

   Target muscle group: quads/calves
   5 leaps/3 sets

   

   Find a space in your house with a long corridor; a hallway usually works well. Start with your feet shoulder width apart. Squat down and thrust your arms back with the squat and leap forward 3-4 feet, landing with both feet at the same time, same distance apart.

5. Kick Backs

   Target muscle group: hamstrings/gluts
   10 lifts each leg/3 sets

   

   Get down on all fours with your arms shoulder-width apart and your legs about hip-width apart. Lift one leg back and up keeping the same position with the knee bent. Lift slowly and repeat on both legs.

6. Push-Up Hold

   Target muscle group: abdominals
   Repeat intermittently throughout the work out

   

   Get in a push-up position but lower down to the elbows instead of the hands. Hold this position for one minute.  To increase the intensity rock forward with shoulders moving past the line of elbows and back throughout the hold.

7. Squats with Arm Raises

   Target muscle group: quads and gluts/shoulders
   10-12 reps/3 sets

   

   Place feet a little more than shoulder-width apart with feet slightly turned out. Hold a light-weight dumbbell or other equally heavy object (a large can of beans or large book) to your chest. As you lower your bottom toward the floor (keeping your knees parallel with your ankles) also lower the heavy object. When you raise your legs back up to a full upright position, raise the object above your head.

8. Leg Raises and Extension

   Target muscle group: abdominals
   20 sets

   

   Lay down on the ground with feet on the ground and knees up. Extend your legs straight up toward the ceiling. Raise your bottom off the ground contracting your abs. Lower your bottom back down, bend your knees to your chest and extend your legs straight out just slightly above the ground. This is one set.

9. Stair Climbers

   Target muscle group: hamstrings/calves
   3-minute intervals

   

   Find a ledge, a set of stairs or a sturdy chair and climb for two minutes straight, alternating legs. To work a different muscle group try stepping sideways.

10. Chair Dips

    Target muscle group: triceps
    10-12 reps/3 sets

    

    Find a sturdy chair with a flat chair bottom. Place our hands on the edge of the chair facing the same way as the chair. Place your legs shoulder-width apart, knees bent, quads parallel to the floor. Lower your body down so your triceps are parallel with the ground. Raise back up.

11. Jump Rope

    Target muscle group: calves/quads and hamstrings
    100 jumps/3 sets

    

    Even if you don’t have an actual rope you can repeat the motions as fast as you can.

12. Shadow Boxing

    Target muscle group: complete arm
    3-minute intervals

    

    Pick a focal point on the wall. Make a fist and bend both arms so that your fists are close together in and in front of your face. Stand lightly on the balls of your feet hopping from one foot to the next jabbing quickly in two-punch sets (alternating arms) toward the visual focal point. Rotate around the focal point as you hop.

13. Pilates 100

    Target muscle group: abdominals

    

    Lay on the floor on your back. Extend your legs out to a 45-degree angle. Hold there and raise your head and arms up straight about four inches above the ground. Start pumping your arms in short rapid pumps 100 times.

And the winners are….

1st Prize, E30 Tunturi Recumbent Bike (Retails for $1,399):

Amy S. from Webster City, Iowa

2nd Prize, E30 Upright Bike (Retails for $1,299):

James E. from Dripping Springs, Texas

3rd Prize, Power Blocks Classic 5-45lbs Adjustable Dumbbell Set (Retails for $379):

Miles D. from Smyrna Georgia

Congratulations on getting a perfect score on our quiz and winning amazing exercise equipment from eFITology!

We’ve created an “Exercise Mythbusters” Quiz in hopes of debunking some of the most popular exercise myths – are you an exercise genius? Take our quiz to find out!

We will give these awesome prizes to 3 winners:

1st prize
E30R Tunturi Recumbent Bike (Retails for $1,399):
http://www.efitology.com/bikes/tunturi-e30r-exercise-bike.html

2nd prize
E30 Upright Bike (Retails for $1,299):
http://www.efitology.com/bikes/tunturi-e30-exercise-bike.html

3rd prize
Power Blocks Classic 5-45lbs Adjustable Dumbbell Set (Retails for $379):
http://www.efitology.com/strength/power-block-classic-personal-5-45lb-set-dumbells.html

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The Process

Preparation Stage

1. Make sure you feel comfortable and confident: the machine should be placed so that it feels stable and works smoothly.
2. Place your feet on the pedals. The pedals should be with a non-slip design; each foot should be placed in the center of the pedal.
3. Make sure the stride is of optimal length so that you don’t need to lean forward when your hands are placed on the handlebars.

Posture

Adopt the proper standing position:

1. Your weight should be distributed between the balls of the feet and the heels.
2. Stay straight to avoid back pain. Don’t reach for or pull anything in order not to lean or slouch on the rail;
3. Square your shoulders. Keep the back.
4. Keep your head straight.
5. Look ahead of you and keep your chin up.

Get Started

1. Place your hands on the handlebars and gradually begin moving your feet in a forward motion. Start out slowly to warm up. In a few minutes of moving, interrupt your cycling for a few seconds to climb down and do some stretching.
2. Climb back on the elliptical and continue pedaling. Don’t try to set the speed record, maintain the walking pace. Think over each of your movements working through a full natural range of movement deliberately and smoothly.
3. After a few days of getting accustomed to the elliptical, gradually intensify by adding resistance and increasing the workout length.
4. Diversify your workouts:
• You can move the pedals either forward or backward – switching it up stimulate different muscles.
• You can pedal with or without holding the handles.
  • With your hands on the handlebars you are training the upper part of your body;
  • Without using the handles, you are learning to maintain balance and working to stabilize muscles of your core. Besides, you can move your arms in a manner similar to that of a runner and thus increase the intensity of your workout.
• You can vary speed or resistance to provide a better cardiovascular workout. You can change the incline to train different groups of muscles.

Warnings!

• Avoid strain on your knees when using an elliptical machine
• Never push yourself to a level your body is not ready for. Gradually work your way up to at least a 20 minute workout.

A breath test

There is a cool breath test to find out whether you have chosen a suitable rate of exercising: while you’re exercising, try to complete a simple sentence without breathing in between. If you fail (you have to stop many times to take a breath), this means that the chosen rate is too high for you: consider reducing the workout pace. If you can talk easily and complete a long sentence, you can increase the rate.

More Helpful Tips

• Avoid long wires: The plug should not be too far from the elliptical or have exposed wires that can be pulled from the wall which will result in sudden cessation of exercise.
• Wear comfortable shoes: Wear comfortable running or walking shoes, not casual shoes that have no support. Make sure new shoes are worn in and old shoes have enough cushioning to prevent blisters.
• Wear good exercise gear: Wear comfortable exercise gear with breathable, elastic fabric. Jeans, skirts and jackets are not recommended.
• Warm up properly: Always warm up before increasing speed in order to get the body accustomed to the exercise routine ahead.
• Avoid over speeding: Do not make the elliptical faster than you are capable of moving or increase the speed too suddenly. The elliptical will reject you and leave you behind…on your behind.
• Maintain the equipment: Clean and maintain the elliptical according to instructions in order to maximize efficiency and increase durability.
• Exercise regularly: Use the elliptical regularly and do not store household items in the way or on top of the elliptical or else you will have obstacles in the way of your workout and never be on top of your training.

More Elliptical Guides to Check

• Before You Buy an Elliptical Trainer
• Why Use Elliptical Trainers?

WebMD put together an excellent slide show showing some common mistakes that can prevent results and even cause injury. A must watch, so we thought we would share with you:

http://www.webmd.com/fitness-exercise/slideshow-9-least-effective-exercises

A common and highly effective fitness tip is to take stairs and avoid escalator/elevators where you can – however for most people taking the elevator/escalator is the norm. Here is a great video on piano stairs that make it fun to take the stairs. As you see in the video, there was a sharp increase in the number of people  taking the stairs, once taking the stairs was made fun. It highlights the principle that any workout once made fun can become a lot easier to be regular with. Next time you are not feeling inclined to do your usual workout routine, think of bringing in an element of fun to it – like bringing along a friend to the gym.

Giuliano Stroe has six-pack abs before turning six years old. And he’s also in the Guinness Book of World Records before he can probably even read it.

Though it’s highly unusual (and possibly unhealthy) for a child to start weight training at such a young age, the pre-schooler entered the record books earlier this year after completing the fastest ever 10-meter walk with a weight ball between the legs, which is both both highly impressive and highly specific. Since then, a four-minute video of Stroe has hit the Internet and made him a viral sensation.

The Walking Power Machine

A treadmill was originally a device operated by an animal treading steps of a wheel to do some type of work. The first “home” treadmills appeared in the 19th century when farmers started to use portable treadmills invented for use by animals.

In 1834 a horse treadmill was patented (it’s been a prototype for a contemporary horse treadmill used to train racehorses):

Dog treadmills were quite popular kitchen equipment used to power centrifugal milk separator or a butter churn, or to run a bean sorter or a corn sheller.

Human powered treadmills were rare but were also used. The following picture shows the walking treadmill powering the crane.

Prison Treadmill

Human powered treadmills were fairly often used in prisons though. The innovation introduced in 1817 in England, the prison treadmill was meant to “reform the offenders” and to turn their power for good.

The prison treadmill was then introduced in America. In on of New York prisons, offenders stepped on the mill for 10 hours a day grinding grain:

Fitness Treadmill

It was early 20th century that treadmills were first introduced in the health center as a cardio workout machine. The treadmill was used to test patients for heart and lung disease. In 1933 Popular Science magazine published an article describing how treadmills can be used as a “training track”:

A one-man training track for runners is part of the equipment recently installed by an English sporting club. The device consists of a small treadmill platform with an upright pipe frame in front. Gripping the frame, the runner begins his workout, a speedometer at one side of the apparatus indicating how fast he is going…

Home Treadmill

Almost at the same time treadmills started to be used at home as an exercise machine for pets! In 1930 there was a cool post in Modern Mechanix magazine:

the treadmill pictured here will enable the family pet to get all the exercise he needs on the back porch or the front lawn, and if the weather gets too severe he may do his daily dozen in the kitchen.

Treadmills got popular fairly fast. By the 1960s the treadmill became a popular piece of fitness equipment in gyms and in homes. 1960 cartoon featured a popular character George Jetson running the treadmill with his dog, Astro:

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