Bored with the tired old tunes at the gym? Amp up your
workout with a brand new soundtrack
There’s a reason elite athletes tune out to their headphones
before racing. US research has found listening to music during a treadmill test
decreases heart rate, blood pressure, perceived exertion ratings and lactate
levels.
“Using music that’s fresh and exciting entices the body to
function outside of its comfort zone,” explains fitness and health coach Ali
Cavill. “A new song with a different beat may help you to run faster or assist
with endurance – listening to music helps you stay focused, reins in a wandering
mind and provides a welcome distraction. Music can also boost mood and
motivation, enhancing a training session. The number one compliment or
complaint a group fitness class can receive is music selection. It’s absolutely
critical.”
There’s a reason elite
athletes tune out to their headphones before racing.
1. Create your perfect playlist
Use this handy guide to match the tempo of your workout to
the beat of your songs.
Warm up
120bpm
Ease into your workout with music that’s roughly 120bpm, say
our experts. An Asian Journal of Sports Medicine study found that athletes were
able to cycle more effectively after warming up around this zone. “Make sure
your music isn’t too slow and pick one of your favorite tracks to start the
workout,” says Filomena Perra, a personal trainer with a dance and music
background. “A dominant beat can help you find your rhythm within the activity
and positive lyrics will bring a smile to your face for the training ahead.”
Trainer picks
“My favorite opening Spin track right now is Wake me up! by
Avicii,” says personal trainer Tanya Weeks. “We Found Love by Rihanna is
perfect for a warm-up,” says Cavill. “I useRaise Your Glass by Pink to get
bodies moving,” says Perra.
Ease into your
workout with music that’s roughly 120bpm, say our experts
2. Aerobic training
120-140bpm+
Moving from warm-up into the aerobic stage of your workout?
You’ll need to kick your playlist up a gear to match. Tracks between 120-140bpm
are great for stepping up the intensity and keeping it steady. There’s a reason
we don’t listen to draggy love ballads during Spin class. Studies show we feel
less tired if we listen to a complementary rhythm of music during training,
plus we feel more positive emotions and less depressed or angry
Trainer picks
“She Wolf by David Guetta is great for aerobic training,”
says Cavill.
“Come With Meby Ricky Martin is good for cruising through
the middle of your session,” nominates Perra.
“Don’t You Worry Childby Swedish House Mafi a is another
good one for the aerobic zone,” adds Perra.
