What do SoulCycle, Orangetheory, CrossFit and Zumba have in common?
Answer: These group fitness classes all emit intense ̵
As it turns out, we listen to music while exercising for good reason – and it's more than just being pumped up for good sweat. Research has shown that music, especially music with a high tempo and high intensity, can improve training performance and even motivate you to practice longer.
If you are wondering how you can optimize the benefits of music for practice, you have come to the right place. In this article you will learn how and why music influences your fitness performance, how you can create the perfect playlist to make a profit and where you can find a playlist with chores for you.
Why does music improve training performance?
There is no shortage of research into the psychological effects of music. A good melody can help improve your mood and help you focus, but it can also motivate you or give you a competitive edge, which is where it applies to practice.
Music influences your training performance in a number of ways, including:
Of course there are exceptions to the rule: music may not help you if you are struggling withor a but you can usually expect the above benefits.
How to make the perfect workout playlist
When it comes to improving training performance, choosing a playlist is all about the pace. By tuning the music tempo to your target heart rate, you remain pumped up during training, while mismatching can do just the opposite.
Think about what happens when a fluke number comes up in the middle of your workout – say, you are sorry to catch cheerful music or hard rock and suddenly a ballad from the 80s comes out. Stop, dig your phone out of your pocket and skip it. Or maybe you gain strength, but the only thing you can think about is how you can't wait until it's over, interrupting your focus on training.
Creating the perfect workout playlist is actually very easy. Focus on two things: pace and type of training. The more intense you want the training to be, the happier the pace should be.
Finding a number pace in beats per minute is the same as finding your heart rate. People who are musically minded may find it easier to count the BPM in a song – if you have problems with that, this handy BPM song tool can help. Simply connect the name of a number and receive the BPM.
These general tempo guidelines should help you get started with your workout playlist:
- Yoga, pilates, and other activities with low intensity: 60 to 90 BPM
- Power yoga: 100 up to 140 BPM
- CrossFit, indoor cycling or other forms of HIIT: 140 to 180-plus BPM
- Zumba and dance: 130 to 170 BPM
- Cardio in stable condition, such as jogging: 120 to 140 BPM
- Weightlifting and powerlifting: 130 to 150 BPM
- Warm up before exercise: 100 to 140 BPM
- Cool down after exercise: 60 to 90 BPM
If you want to know more about it scientifically, compile the tempo of your playlist to support interval work. For example, if you plan to do an interval run where you run fast for 3 minutes, a total of 2 minutes for 30 minutes, you can create a playlist that supports that goal. In this case you would enable a fast-moderate-fast structure. Make sure the length of the numbers is close to the interval time frames.
Other factors such as bass, volume, and lyrics may also affect your performance, but focus on tempo helps to keep choosing playlists simple.
Music streaming platforms with workout playlists created for you
Don't want to bother with your own playlist? Try one of these streaming platforms that have had hours of workout-specific music for hours.
Fit Radio : The entire premise of Fit Radio revolves around BPM specific training. You can find pre-made playlists for all different heart rate ranges in almost every genre. One thing I like about Fit Radio is that DJs mix playlists with quick cuts and mesh numbers, so you get a lot of variety.
RockMyRun : This app is similar to Fit Radio in that DJ & # 39; s create playlists by genre, BPM and activity. Despite the name, you can use RockMyRun for any type of exercise. The quick adjust feature that allows you to quickly change the tempo of your playlist gives this app an edge over others.
Apple Music : Apple Music has a whole section devoted to workout playlists. Go to "browse" and then "Music by mood" to find the fitness category. You will find playlists for lifting, yoga, HIIT and more, as well as genre-specific playlists. Playlists are often updated, so add something to your library if you like it.
Spotify : Like Apple Music, Spotify has a wide range of pre-made workout playlists and always updates current playlists and adds new ones. The playlists are categorized by BPM, but also have names – such as Beast Mode or Rock & # 39; n & # 39; Run – helping you decide if a playlist is a good choice for a specific workout.
Jog.fm : Jog.fm helps you find or create the perfect playlist for your run based on your pace. Simply enter your mile pace and the app provides a list of songs that match that pace. You can also just browse popular music, which is categorized by tempo.
PaceDJ : This app scans your music library to find the BPM of songs to create tempo-specific playlists. You can also choose from a number of pre-made playlists or let the app determine your running / running pace and play songs that match.
Just one thing before you go to the gym: be careful not to play your music too loudly, because loud music can cause hearing loss and headphones are a common culprit. Oh, and if you go running or cycling, be safe.