3. Endurance session
130-140bpm
Struggling during a longer session? Including inspirational
and motivational songs in your mix (think Hall of Fameby The Script) can
increase endurance by 15 per cent, according to research from The Journal of
Sport and Exercise Psychology. “Music is critical for endurance as it can
provide that extra motivation to carry you to the end of your training,” says
Cavill. “Even if you’re not paying attentionto the music, a steady rhythm
induces a meditative state of mind: you focus on the task at hand because
you’re subconsciously being carried along by the music.”
Music is critical
for endurance as it can provide that extra motivation to carry you to the end
of your training
Trainer picks
“Feel This Momentby Pitbull featuring Christina Aguilera
will get your through a long slog,” says Perra. “Scream & Shoutby Will.i.am
is another good one.”
“My favorite endurance tracks are Party Rock Anthemby LMFAO
and Titaniumby David Guetta and Sia,” says Cavill.
4. Interval training
140-180bpm+
Taking it to the edge? Your music better come with you.
Choose a speedy track and you’ll be able to switch to high gear more easily.
This is particularly true of running, says Sally Lynch, personal trainer and
running coach. “The most efficient runners have a high stride turnover or
cadence – between 180 and 200 steps per minute. To help achieve that stride,
some runners like to run with music that’s at 180bpm or higher so their stride
is in sync with the music. Increasing a runners’ stride rate can help improve
their running form, increase their speed, and reduce the injury risk,” she
says.
Trainer picks
“Hey Ya!by Outkast is 180bpm and therefore great for a hard
run,” says Lynch.
“Locked Out Of Heavenby Bruno Mars is great for cardio and
sprint work,” says Perra.“Eye of the Tigerby Survivor (the faster Workout Remix
Factory version is available on iTunes) is an oldie but it’s my ultimate music
for the final stages of circuit classes to push them to the end!” says Cavill.
Your music better
come with you.
5. Cool down
80-100bpm
Listening to music during cool down is just as important as
during your workout. A study in The Journal of Strength and Conditioning
Research shows it helps lower lactate levels in the blood, speeding muscle
repair. “Music is especially helpful after a workout if you’re feeling stressed
out, if your heart rate is up and you need to recover,” says Cavill. “Relaxing
quickly is nearly impossible, so we need music to facilitate the transition
from a high-energy cardio workout into cool down.”
Trainer picks
“Chasing Carsby Snow Patrol is ideal for cool down” says
Cavill.
“Change your Lifeby Little Mix or Roarby Katy Perry are both
good tracks for stretching and refl ecting,” says Perra.
Listening to music
during cool down is just as important as during your workout.
