From the Manual

3 Benefits of Capturing Videos

• Videos are great for capturing images of people who are camera shy and seem to avoid cameras like the plague.
• Videos are great for getting a smiling photo of someone who rarely smiles.
• Videos are great for when you don’t really have time to decide on the perfect shot.
• TIP: When taking a video recording, pan your phone slowly to give it time to focus. 

IN WINDOWS

Find a Frame

• Open Movies & TV, a native app of a Win10 computer.
• Click on the Personal tab and then navigate to the video you want to open.
• On the video, click and drag the frame indicator to a frame you want to save.

Save the Frame

• On the video, click on the Edit icon and choose Save Photo from Video.
• In the dialog box, click on Save a Photo.
• Enter a unique name.

ON A MAC

Find a Frame

• Open iMovie, a native app of a Mac computer.
• In the Menu Bar, choose File > Import Media.
• In the dialog box, navigate to a video and choose Import Selected.
• Click and drag across the video thumbnail to move the timeline to a frame you want to save.

Save the Frame

• In the Menu Bar, choose File > Share > Image.
• In the dialog box, enter a unique name for the image and a location. Click Save.
• A notification should appear on your desktop saying the process was successful.

From the Transcript

You cannot include important videos in a travel album, but you can include still shots from those videos. One big negative for choosing a video over a photo is image quality. Most videos, especially the ones taken from a phone, will not produce as good of an image in terms of quality. But, as long as you are not planning to blow the image up into a poster for your wall, all is good.

The positives, however, of choosing video over photo on your phone, are many. Videos are great for capturing images of people who are camera shy and seem to avoid cameras like the plague. Videos are also great for getting a smiling photo of someone who rarely smiles. Videos are also great for when you don’t really have time to decide on the perfect shot.

So if you think that you might be capturing a still image from a video, one big tip that I could give you is to make sure and pan your phone slowly to give it time to focus. This will greatly increase your chances of capturing beautiful still photos later on. I'll first show you how to do this in Windows, Mac instructions will follow.

In Windows, open the Movies & TV app that is native to Windows 10. Then click on the Personal Tab and navigate to a video and open it. If you'd like to follow along with the video I'm using, you'll find it in the download folder. On the video, click and drag the frame indicator to a frame that you want to save. Next, click on the Edit icon, it's the one that looks like a pencil, and choose "Save photo from video". In the dialog box, click on "Save a photo", then enter a unique name in the format we've been using to rename files.

If you're using a Mac, open iMovie which is native to a Mac computer. In the Menu Bar, choose File > Import Media. In the dialog box, navigate to a video and choose Import Selected. If you'd like to follow along with the video I'm using, you'll find it in the download folder. Click and drag across the video thumbnail to move the timeline to a frame you want to save. Then, in the Menu Bar, choose File > Share > Image. In the dialog box, enter a unique name for the image and a location, then click Save. A notification will appear on your desktop saying the process was successful. So that's how to save a still image from a video.