Music and exercise usually go hand in hand. A lot of people have their earphones in when they’re working out, and it would be hard to find a gym that isn’t blasting some kind of music. Even yoga studios are likely to have something playing softly in the background. According to a recent study, though, the music you choose can do more than just set the mood. It can be the key to having the best workout ever or throwing in the towel way too early.
It doesn’t matter if the songs on your playlist are highly recommended by all the workout sites or exercise pros; if you don’t like them, your workout will suffer. Listening to music you don’t like is probably going to affect your motivation to exercise. Even worse, you won’t enjoy anything you’re doing. Maintaining an exercise routine can be challenging enough. Don’t add to the issue by working out to music that makes the moves feel like a chore.
Unless your chosen form of exercise is dancing, you may be surprised to know that the tempo of your workout music can throw things off. According to exercise experts, it’s important to choose songs that match what you’re doing. Slower tempos are great for warming up and cooling down, but go for something faster when you’re in the middle of your routine. It can also help to choose music specific to the type of exercise you’re doing. For example, you aren’t likely to want the same kind of music for running on the treadmill as you would for strength training.
Sometimes it’s a good idea to choose music that you can get lost in. This can come in handy with repetitive motions where perfect form doesn’t always matter. If you’re doing a routine–like strength training–where it’s important to focus on maintaining a particular form, though, you need to choose your playlist carefully. These songs should boost your motivation while still allowing you to focus. It’s also important to note that not doing certain exercises correctly can be not only ineffective but also dangerous.
The first thing you should focus on is deciding which genre or genres of music you like to listen to–especially when you’re working out. A great playlist usually has a mix of genres to keep things from getting monotonous. The next step is to pair your genres with the kind of exercise you’re going to do. For example, fast-tempo songs at around 140-180 beats per minute (BPM) are great for high-intensity interval training (HIIT), jogging, or cycling. Yoga and stretching usually work well with slower songs.
You should also further categorize your songs by the points in your workout and their duration. For a typical workout routine that includes a warm-up, the intense section of the program, and a cool-down set, you should arrange your playlist accordingly.
For warming up, your songs should be between 80 and 120 BPM. These songs should motivate you to get started and boost your mood. Some songs that meet these criteria include ‘Happy’ by Pharrell Williams and ‘Uptown Funk’ by Mark Ronson and Bruno Mars.
As you step up your routine, songs need to hit 140-180 BPM. The more intense your movements are, the higher you might need to go. Runners, for example, may opt for songs at 180 BPM. The songs at this stage of your workout should help you to focus on your movements and encourage you to keep going. If you need to focus, don’t choose songs that will distract you. Some options include ‘Lose Yourself’ by Eminem, ‘Stronger’ by Kanye West, and ‘Party Rock Anthem’ by LMFAO.’
When it’s time to cool down, grab songs that take you down to 80-100 BPM. These songs are meant to bring your heart rate down while still encouraging you to keep going. A few options in that range include ‘Gangsta’s Paradise’ by Coolio, ‘Can’t Tell Me Nothing’ by Kanye West, and ‘Hey Ya’ by Outkast.
With all that in mind, it may sound like building the right playlist will take more work than doing the actual exercise. The good news is that you can make technology work for you. There are numerous workout playlists available online, and it’s easy to try a few that match your preferred genres.
To create more personalized playlists, consider checking out BPM apps that sync with your music. Fitness apps can also select songs based on your preferences that match your desired workout. With some of these apps, you can also change songs while you exercise without stopping.
According to a recent study, the kind of music you choose for your workout can make a significant difference. The key is to opt for songs you like rather than what’s already available or has been suggested. It has already been suggested that music can boost your concentration and motivate you to work out.
In this study, participants experienced up to a 20 percent increase in endurance. It wasn’t that they found the workout any easier; it was just that listening to music they enjoyed made the workout feel more manageable. The right playlist seemed to distract them from the discomfort, allowing them to work out longer than without one.
During the study, 29 participants did two high-intensity cycling sessions–one without music and one with music they chose. In the session without music, they lasted about 30 minutes, while the session with the music they’d chosen lasted almost 36 minutes. Interestingly, tests of heart rate and lactate levels in both sessions showed similar results. This suggests that the participants exercised equally as hard in the sessions but were able to work out longer with music they liked.
Of course, more research is needed to better understand how having a playlist you like can affect your exercise routines, but these results certainly suggest that refining your music choices for your next session is a good idea.
For some people, their playlist is the last thing they choose when it’s time to exercise. According to this new study, it may be time to make it a higher priority. Choosing the right songs is an easy way to boost your workout results.
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