A couple years ago I had to remove certain CDs from my car because it dawned on me that when I played those CDs, I drove faster and drove more aggressively. I also realised that listening to the same music when I worked out made exercising more fun and more bearable. Guess what? In my own little way I discovered what scientists have since confirmed-that music is not only a great mood influencer/booster, but is a powerful fitness tool.
Whether strength or cardio training, music is an important part of your workout tools. The theory is pretty simple. Music affects mood and mood affects effort. So the better you feel, the harder you work and the longer you work.
According to Dr. Costas Karageorghis a Sports Psychologist, who is fascinated by the whole idea, music has the effect of tricking the brain so that it does not recognise the signs of fatigue - a phenomenon he refers to as “disassociation.” As a result, the body exerts less effort; the exerciser feels better and is more motivated to work harder for longer because the mind is focussed on something else rather than the exercise. The scientists have actually managed to measure this and say it reduces the level of perceived exertion by up to 10% and increases endurance by as much as 15%. Cool huh?
Dr. Karageorghis, who hails from Brunel University in the UK, has devised what is now known as the Brunel Music Rating Inventory or BMRI, which at its most basic is a way of measuring the motivational ability of music. What Dr. Karageorghis discovered using the BMRI is that the tempo of a song not only motivates the listener, but the number of beats per minute or BPM directly affects the level of physical activity and exertion.
In his determination to understand the connection Dr. Karageorghis has even created a half marathon dubbed “Run to the Beat” that has attracted thousands of runners who race to the music of live bands. It has attracted the sponsorship of Nike, which is itself fascinated by the idea and has even teamed up with Apple to help exercising Ipod owners satisfy their need to move and groove.
What Dr. Karageorghis found with all this research is that there are four factors (divided into two internal and two external) that determine a song’s value as a fitness tool or motivator; rhythm response, musicality, cultural impact and association. Rhythm response and musicality have to do with the structure of the music. It’s connected to the Beats Per Minute and to the cadence or the heartbeat of the listener or exerciser. Cultural impact and association have to do with how you interpret the music, taking into account your musical background, preferences to certain genres, artistes etc.
The experts believe that the nature of activity as well as the intensity of the routine and the personal preference of the athlete or exerciser all contribute to the type of music used, but the key they say is the BPM or beats per minute. They recommend music of between 80-130 BPM for a warm up, and 112 to 115 for a good cardio workout. It doesn’t matter as much when it comes to strength training and yoga where the emphasis is on consistent tempo. Personally I like Heavy Metal and Rap/Hip Hop, you may find Dancehall, or Soca works better for you, again depending on the nature of your activity or workout.
Syncing your movements with the beats of the music actually increases your efficiency. Unfortunately what that means is that in order to maximise output or benefits, all the music on your mp3 player or stereo need to be around the same BPM. Researchers have found that a reduction in BPM is matched by a dip in effort or performance to match the tempo of the music. Recognising that fact, sometimes, I just stick to playing one song, (one that I REALLY like of course), throughout my workout. I’ve also made my own mixed CDs of Rap and Dancehall tracks roughly within the same BPM range, to ensure that even when I dip it is not significant and that my workouts are of a certain intensity and ALWAYS fun.
ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer, Yoga Instructor & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community atwww.edgepersonalfitness.com. If you have any questions, or a topic you’d like us to address email us at mail@edgepersonalfitness.com
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