Women

Good Things When Running With Music (part 1) - Create your perfect playlist, Aerobic training

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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.”

Description: There’s a reason elite athletes tune out to their headphones before racing.

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.

Description: Ease into your workout with music that’s roughly 120bpm, say our experts

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.

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