HAPPY NEW YEAR!
As we
start the near year, many of us renew our commitment of taking better care of
ourselves through a proper diet and consistent exercise. You may have already
set your own goals to join a gym or a specific training class, to run a race,
or to walk a certain distance at least three times per week.
One of the best ways to stay on track
with your goals in 2014 is to listen to music that is suitable for your
activity! You may have realized from past experiences that the time seemed to
pass more quickly when you immersed yourself into tunes you found desirable.
So, unless you like to savor every suffering moment while you exercise, music
can provide a wonderful, entertaining, and healthy distraction.
Science supports this! Research studies
reveal that music assists in five key ways: (1) Dissociation, (2) Arousal
Regulation, (3) Synchronization, (4) Acquisition of Motor Skills, and (5) Attainment
of Flow.
(1) Dissociation merely means that
music can separate the unpleasant aspects of an activity from your awareness of
that activity. It can lower your perception of effort and fatigue. Music can
also alter your mood; it can elevate vigor and happiness while reducing
negative emotions such as tension, depression, and anger (Bishop, Karageorghis,
& Loizon, 2007).
This concept has been proven in low and moderate
intensities only; at high intensity, perceived fatigue is stronger than the
impact music can provide. For low to moderate running intensity on a treadmill,
research reveals a 10% reduction in perceived exertion from data collected from
impulses between muscles and vital organs and the brain. For higher intensity
training (85% of aerobic capacity), research showed that music does not make
the effort seem easier, but it still provides pleasing entertainment. So, at
higher intensity levels, it may not impact what
you feel, but it can still impact how
you feel. (Karageorghis & Terry, 1999; Nethery, Szmedra & Bacharach,
1998)
An interesting story that supports this anecdotally was
illustrated in 2007 when the USA Track & Field banned New York marathoners
from listening to music, in an attempt to cut communication between runners and
coaches. Many runners loved to run to the beat of their music so much that they
ignored this ruling, risking expulsion. Ultimately, their unwillingness to give
up music captured global headlines.
As a side note to this, live music has become
increasingly popular at events such as the Rock ’n Roll Marathon series, which
hosts races in about 24 locations throughout the year. For more information,
visit Runrocknroll.competitor.com.
(2) Arousal Regulation means that music can help
regulate or change your mood or emotions to help you achieve an “optimal
mindset.” Athletes often use loud, upbeat music to stimulate or arouse their
“psyche” prior to a competition, while yoga masters use soothing music to sedate
and reduce anxiety (Karageorghis & Lee, 2001).
(3) Synchronization of music with repetitive exercise
can increase endurance, particularly with activities like rowing, cycling,
cross-country skiing, and running. Athletes who move in time with the music
perform more efficiently, so they can perform longer. Research on cyclists
revealed that the group who cycled in sync to music required 7% less oxygen than
those who cycled out-of-sync to background music (Bacon, Myers, &
Karageorghis, 2008). Research on runners has also proven that running speeds
can be improved by matching music to a target pace (Simpson & Karageorghis,
2006).
(4) Acquisition of Motor Skills means that music can
help you move more smoothly. Plus, the fun that it generates can create an atmosphere
for learning; it can give you the desire to stay with your sport long enough to
develop more skill.
(5) Attainment of Flow refers to how immersed or focused
you are on an activity. Music has been demonstrated to help basketball and
tennis players attain a higher “flow state” or concentration level in order to
perform at a higher level (Pates, Karageorghis, Fryer, and Maynard, 2003).
So, how does this affect you? How can you select music
to improve your own endurance and performance?
Start by putting a playlist together of Warm-up tunes
that have a tempo in the range of 80-130 beats per minute, to match your target
warm-up heart rate of about 120 beats per minute. Find music that gradually
ramps up the tempo to your target heart rate.
It is also beneficial to match the tempo of the music
with the intensity of your workout. Researchers contend that, for instance, if
you plan to cycle at 70% of your aerobic capacity, then choose music with a
moderate tempo (115-125 beats per minute) instead of fast (135-145 beats per
minute). (Karageorghis, Jones, & Low, 2006)
Where can you go to find good music? There are multiple websites designed to help you select good workout music.
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