Bodypower Fitness Centre

Music Makes Any Workout Better!

What type of music do you hear? Why do you like that particular music? There's must be something in that music that makes you enjoy.

Do you know that music motivates us almost effortlessly? Yes, that's true, and it certainly makes us exercise harder and longer, and also makes us stick to fitness over time. Music simply makes exercise more pleasurable, and the proof is more than anecdotal. A University of Kansas Study followed 18 participants through 4 sets of movements on stationary bikes (all at the same intensity). 3 of the sets were accompanied by music: up-tempo, classical and self-selected. The fourth set was done without music. Not surprisingly, the participants reported that the workouts done to music felt easier.

Today, music's positive influence isn't limited to in-studio fitness classes or dance classes. With the explosion of portable music devices, music has hit the road, treadmill, stair climber, weight room, etc. Fortunately for us, virtually any workout can be enhanced with music.

But there are some things to consider when creating your own perfect exercise mix:

1) Create a mixture of motivating and relaxing music that is in sync with your workout. Start with mildly up-tempo music as you warm up; have the tempo of the songs increase gradually as your workout gets more intense, then finish with something smooth and relaxing as you cool down and stretch.

2) During cardio, consider the beats per minute (bpm) in each song. Too many bpm can increase your risk of injury, as you struggle to do each movement and keep pace with the music. Too few, and you may not raise your heart rate to a training level. The recommended range for cardio workout is 125 to 150 bpm.

3) Look for music that offers a more relaxing tempo during yoga, Pilates or stretching workouts, such as classical, jazz or new age.

4) Opt for "pure" music, preferably a selection of songs on tape, CD or MP3. In other words, avoid the radio, which is filled with advertisements and other distractions that can kill the momentum of your workout.

5) Watch the volume.To avoid dangers such as noise-induced hearing loss and/or the inability to hear traffic/movement around you, make sure your volume is set so that you can carry on a conversation without having to remove your headphones.

Don't forget that music can enhance your health outside of the gym as well. It has a calming effect that can reduce anxiety and stress, which in turn, can positively impact blood pressure, muscular tension, overeating and getting quality sleep.

(extracted from Diet & Exercise Fall 2006)