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REVIEWER IN PHYSICAL EDUCATION 10
Walking as an Exercise
Walking exercises have a lot of benefits to each individual. A study in 2014 found that people who are suffering from
chronic diseases, such as heart disease, diabetes, breast cancer, and the like were “half as likely to die during a one-year
period” when they often engage in walking compared to those who rarely hit the streets. Another study on more than
50,000 adults who walked regularly at a quick paced were about 20 percent less likely to die, 24 percent of which were
less likely to die from heart disease. Walking is generally considered as a moderate physical activity but it is effective in
promoting metabolic fitness and overall health. You can burn 100 calories per mile. It varies depending on the individual,
speed, terrain, etc. Yoga exercises on the other hand, increase respiratory efficiency and improve posture and balance.
In choosing shoes during walking exercise, you should consider the following: ✓ low heels ✓ flexible sole ✓ lightweight
and breathable fabric ✓ great fit
Brisk walking is defined as walking continuously at a fast speed. It is one of the easiest and most effective cardio
workouts. You do it indoors or outdoors without any special equipment.
Shin pains are very common for new walkers. It can also be a problem when increasing speed or distance.
To have a successful walking exercise, you should eat something high in carbohydrates, whole grain cereal, whole wheat
bread, and banana. Avoid fatty and heavy meal that might upset you stomach. You should also bring water to drink
during and after the walk.
A. Running as an Exercise
Running are cardio exercises that are very simple to do. This activity can help burn calories and can build strength,
among other things.
B. Types of Runs
1. Recovery Run
A slow run that helps you recover from a fast pace run. A longer run that is done to build muscle. When you do the
recovery run you should be able to have a comfortable conversation
2. Base Run
Short run at a normal pace not too long or too short.
3. Long Run
Long slow run that’s anything from 1 – 2 hours. You should feel tired after the run.
4. Progression run
Start slow then go to your race pace and then end slow again.
5. Fartlek
It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging.
6. Hill Repeats
Repeat short segments of hard uphill running. Increases your aerobic power.
7. Tempo Run
Easy start and then time trial lactate threshold, then a cool down.
8. Sprints
To run shorter distances at a faster than normal pace with multiple repeats during the workout.
9. Interval
A mixture of low-moderate and high-intensity run.
Zumba Dance
Zumba dance is a well-known and popular activity for everyone who loves to dance and want to lose weight. This dance
exercise which enables one to execute a range of movements from high and low intensity intervals to advanced dance
steps can improve cardiovascular fitness; can enhance balance and coordination; and can refine one’s talent.
Zumba was founded in October 1998 by Alberto “Beto” Perez, a Columbian dancer who started the fitness class in the
90’s in his home country. Originally it was named as “Rhumba” but the people in the US had a hard time pronouncing it,
so it became “Zumba”.
Hip-Hop Dance
Hip-hop is a cultural movement best known for its impact on music in the form of the musical genre of the same name.
It has its origins in Bronx and New York City, during the 1970’s, mostly among African Americans and some influence of
Latin Americans. Hip-hop culture is composed of the pillars such as DJ-ing, rapping, breakdancing, and graffiti art.
Hip-hop dance refers to street dance styles primarily performed with hip-hop music, or that have evolved as part of hip-
hop culture. Hip-hop music incorporates a number of several iconic elements, mostly notably DJing and rapping, along
with things like beat boxing, sampling, and juggling beats on turntables.
Street Dance
Street dance refers to dance styles that have evolved outside of dance studios. It is performed in streets, dance parties,
parks, school yards, or any available space.
Cheerleading (cheerdance)
Cheerdance is coined from the words, cheer and dance. To cheer is to shout out words or phrases that may help
motivate and boost the morale of a playing team and perform during a game. Dance, on the other hand, is a physical
activity wherein one expresses emotions or gestures while performing bodily movements usually in time with rhythm.
Contemporary Dance
Contemporary dance is a style of expressive dance that combines elements of several dance genres including modern,
jazz, lyrical and classical ballet. This form of dance has been a popular choice for many especially in the US and Europe. It
was developed in the mid-twentieth century.
Possible Benefits of Dancing as a Form of Exercise
 Helps you to lose weight. The rigorous movements of the different parts of the body help tone the muscles to
achieve a shapely toned body structure.
 • Strengthens the bones. Since dance is a weight-bearing activity, it effectively strengthens the bones, especially
the leg bones.
 • Improves blood circulation and increases stamina. Dancing is a great cardio workout. Being so, dancing can
improve heart health lowering the risk of heart disease.
 • Improves flexibility, balance, and posture. Since dancing is an overall body workout, all muscle groups,
including your bones benefit from the movements that you do.
 • Boosts your brain power. Since dance moves involve hand-eye-feet coordination, it can work as good as the
best memory sharpening brain workout around.
 • Cost-efficient. There is a type of music for every kind of workout need. Music can be assessed by anyone at
their disposal. Dancing can be done at any space available to you.
 • Grows your social circle. A common love for dancing makes people come together. Friendships begin when
people agree on commonalities like the love for music, dancing and keeping fit.

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REVIEWER IN PHYSICAL EDUCATION 10

Short run at a normal pace not too long or too short.

A mixture of low-moderate and high-intensity run.

Possible Benefits of Dancing as a Form of Exercise

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