According to a new study by the Music in Sport Research Group at Brunel University in London, carefully selected music can significantly increase your physical endurance and make cardiovascular exercise a more positive experience.
Researchers had 30 participants run or walk on a treadmill while listening to tracks by Queen, the Red Hot Chilli Peppers and Madonna--and were asked to keep in strict time with the music's beat.
The study found that music lowered the perception of effort in high intensity workouts--even close to physical exhaustion--and increased the perception of pleasure by up to 10 percent.
And the findings are about to be put to the test: Sony Ericsson's Run to the Beat half-marathon, which takes place October 5 in London, will use music selected and coordinated by lead researcher Dr. Costas Karageorghis at 17 live music stations to accompany the 12,500 runners along the entire length of the course.
If you're not sure about your music selections, you can buy the Run to the Beat album on the event's website. It includes 80 minutes of music scientifically designed and mixed to inspire and improve your running experience. There are two sessions available: One for low to moderate intensity runs (70bpm - 130bpm - 84bpm) and one for moderate to high intensity runs (126bpm - 144bpm).
If you're still not convinced, note that Ethiopian marathon runner Haile Gebrselassie is famous for setting world records running in time to the rhythmical pop song Scatman.
Why does this matter to you? Because music lowers your perception of effort, which tricks your mind into feeling less fatigued during a workout. This, in the long-run, will help you achieve your health and fitness goals. Just remember to make selections that match the tempo of the exercise you are doing!
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3 comments:
Agree with running to music - that and eye candy (something to look at instead of, say, the meter on a treadmill) help last a little longer.
Should I be concerned that after three miles, my BPM is usually closer to 170? When is that going to start coming down?
Without knowing you're age and fitness level, it's difficult to say whether or not a BPM (beats per minute) of 170 is cause for concern. If you’re a healthy individual, you can aim for a BPM range that's anywhere between 60 to 80 percent of your maximal heart rate (MHR).
Generally, you can calculate your MHR by subtracting your age from 220 if you're a woman, or subtracting your age from 226 if you're a guy. That gives you your MHR in beats per minute.
Next, you need to determine what your target zone should be. Assuming you have no health problems, fitness newbies should aim for the low end of the zone, like 60 percent, and work up to higher intensity workouts. If you're fit, or are training for competitive events, aim for the higher end of the zone, like 80 percent.
Remember, working out at a high intensity means you'll burn more calories--and melt fat. What's high intensity? Working out at about 85 to 100 percent of your MHR. The best way to do this through high intensity interval training.
HIIT is a hybrid workout that uses bursts of high intensity exercise followed by rest less intense exercise. If you're running 3 miles on the treadmill at a steady pace, you could try some intervals. After a 5-minute warm up, run flat out 10 to 60 seconds close to your MHR, followed by 4 minutes at an easy pace of about 60 percent of your MHR. As you improve, increase your high intensity intervals and decrease your recovery intervals.
You should periodze your cardio, just as you would your weight training routine. Check out this post Periodized Cardio: Quality vs. Quantity. http://www.thedrillcoach.com/2008/08/periodized-cardio-quality-vs-quantity.html
P.S.: Some medication can alter the heart rate. And even though you may be exercising at a vigorous pace, your heart rate will not reach a level comparable to your non-medicated heart-rate response. So if you're on meds, you should consult your physician for recommended exercise intensity.
Good for people to know.
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