How Music Affects Workouts- Turn Your Fitness up to 11!
To the fullest: how music affects workout
For the first time, people thought about the role of music during training back in 1911. Then the American scientist Leonard Ayres found out that cyclists went faster when the music was playing, and slower - in complete silence. Today, you won't surprise anyone with headphones in the gym, and in the music services you can find separate playlists for each sport for every taste. We will understand how your favorite tracks affect the brain, whether music really increases the effectiveness of training and what genres are most often chosen for different types of load. Wellness coach and expert of the Championship Andrey Semeshov helps us in this.
Can music increase the effectiveness of training?
Sometimes it is difficult to sit still when in your favorite song is playing on the speaker or headphones. Some immediately begin to sway to the beat or beat the rhythm with their fingers, while others dance. There is a very real explanation for this. The fact is that in the human brain there are direct connections between auditory and motor neurons. Listening to music you like stimulates the areas of the brain that are important in motor coordination. Some researchers believe that the instinctive desire of people to move in time is due to this neural interference.
Dr. Marcelo Bigliassi from the University of São Paulo in Brazil has long studied the relationship between audiovisual stimuli and physical conditions during exercise. He found that listening to music promotes a positive state, reduces feelings of fatigue, and increases exercise performance. Dr. Bigliassi also believes that the brain can play down feelings of tension. Under the influence of music, it alters nerve impulses sent to working muscles and blocks negative bodily signals.
Thus, the music competes with the overload impulses that the body sends, and makes them recede into the background. A well-chosen playlist will keep you from getting tired in the gym, but encouraging tunes from your favorite artist will definitely help you forget about fatigue - at least for a while.
Despite Bigliassi research, many athletes and coaches prefer not to be distracted by music and practice in silence.
Andrey: Music - it is more about sometimes allowing, for example, to go beyond the current physical capabilities. For example, powerful hard rock literally makes you squeeze out another rep through I can't. The secret is to keep music as the last patron. That is, do not put in headphones on every ordinary strength training, but get them out of the bag only on special occasions.
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Dopamine release while listening to your favorite tracks
Sometimes a song heard on time can charge you with mood for the whole day. Or vice versa: sad motives that accidentally slip into the playlist will discourage the desire not only to train, but also to leave the house. It's all about dopamine - the so-called hormone of happiness.
To test this, an international team of researchers conducted an experiment. It was attended by 27 volunteers, who were divided into three groups. The first group was given a drug that increases the production of dopamine, the second was given a drug with the opposite effect, and the third was given a placebo. After that, all the participants listened to their favorite tracks. As a result, the first ones immediately got goosebumps during listening, and the level of activity in the area of the brain responsible for motor functions rose sharply. One of the study's authors, Laura Ferreri, assistant professor of cognitive psychology at the University of Lyon, said:
How does music affect running?
As a result of evolution, the human brain has learned to automatically block any effort that is not directly are related to survival. In American psychopharmacology, a special term for this phenomenon even appeared - evolutionary inconsistency. Roughly speaking, while we are living in 2019, our brains are still tuned to prehistoric modes in some respects. From here follow those very days when it seems that nothing will force you to train. Nothing but the playlist you like.
Musical energy charge - not a joke or a myth. This is supported by research on the role of music in short-distance running. Scientists from Brazil and Spain have found that favorite compositions help runners tune in for a distance and withstand loads more easily. The American Track & Field Association (USATF) practically equates music with a separate form of doping and since 2009 has allowed players to be used only during amateur marathons that do not provide for awards.
In 1998, athlete Haile Gebreselassie from Ethiopia was specifically music explained his record in running 2000 meters. According to him, one of the hits of the nineties - the song Scatman John Scatman helped him to accelerate. It was her Gebreselassie humming during the race.
Does music have a negative effect on exercise?
Some researchers are of the opinion that music negatively affects exercise performancerocking. In their opinion, a person cannot fully concentrate on any of the tasks. Sports sociologist Jim Denison thinks so. He is sure that headphones interfere with concentrating on running and deprive him of the meditative component. Denison also thinks that a person gradually gets used to a certain soundtrack so much that he can no longer train without music.
Andrey: I have little idea how during personal training you can combine working with a client and listening to music. If a person turns to a coach, then it is logical, in my opinion, to be in constant communication with him during classes. I myself rarely take out headphones during strength training, a few times a year. When you really have no strength at all, but you need to strain.
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Deep house - for interval, ambient - for yoga
While the overall effect of music on training can be simplified to a formula like it helps, different genres will work well under one type of load and interfere with another. It is unlikely that someone will do stretching to dubstep or push the barbell to Russian classics.
When choosing a playlist for training, it is quite possible to listen to public opinion. For interval training, it's best to pick something that's rhythmic and fast enough. For example, funk, reggaeton, hip-hop or deep house. Tracks with bright, energetic beats will help you get over the lazy don't want to and maybe do another set in a grueling exercise.
When choosing music for yoga or stretching, it is better to give preference to calm and smooth compositions. Ethno-electronics, electronics, ambient are well suited.
If you do not part with your player (waterproof, of course) even in the pool, then you should choose the golden mean - rhythmic, but not fast songs. For example, lounge, reggae, indie, pop, soul, funk or pop-rock.
When designing the perfect playlist for your workout, you can (and should) rely not only on the genre, but also on the tempo of the songs. It is measured in BPM - beats per minute - beats per minute. Determined using special applications. For intense workouts, tracks with values in the 130-180 BPM range are considered ideal. But in the end, it all depends on the specific song and the person's preferences.
The ideal running playlist
Compared to other exercises, running is monotonous and not always fun... Wellness coach Andrey Semeshov shares this opinion. He knows how to cope with boredom and diversify cardio workouts.
Andrey: I can't run without music at all. This activity seems to me too monotonous, and the music is distracting. A few years ago, I discovered the Podrunner podcast, which is created by writer and DJ Steve Boyett. You can choose the soundtrack to suit any pace and duration of cardio. I advise you to try if there is no prejudice towards electronic music.
In addition, on the project website, you can sort the tracks both by the beat frequency and by the level of the athlete's training. For example, for beginner runners, Podrunner offers this mix:
- Giovanni Damico - Bernauer
- SP - Storm
- Lenny Barnes - Broken Glass (Instrumental Mix)
- Lex Loofah - Super Cali
- Robien M - Autumn Rain
- Soulboy - The Connection