Workout to Music:
First, in the bench press, neither group showed
a clear advantage in number of reps performed to failure at 75% 1RM. So music
selection would seem to be moot in this case. But when questioned about their
moods and levels of fatigue, those who listened to music during their workouts felt
more vigorous, tense, and even more fatigued.
Yes, they rated themselves as feeling more fatigued than their counterparts who listened to no music, yet their performance was the same. This is an odd pairing.
Anyone who is using exercise as part of their weight loss programme will be particularly pleased by this news as it should give them that extra push when the going gets tough. As the winter months set in it, it could prove to be a real boost and should help encourage people to venture out for a run or a workout even when it’s cold and dark.
Music is used in bars and restaurants, as well as at weddings and parties to increase everyone’s enjoyment of the event, so why not use it to aid exercise? If better results can be achieved without increasing the amount of time you work out for, then it’s definitely time to pump up the volume.
The study clearly shows an altered mood when
listening to self-selected music, but is it beneficial to feel more fatigued
than your counterpart when you both performed equally?
Perhaps this means the
more fatigued trainee that listened to music will get more adaptation? Or does
it mean that with less fatigue, the trainee that listened to no music can now
add more volume to his training? The results are unclear.
Results in the squat jump showed a slightly
different picture. Once again, neither group showed a clear difference in
ultimate performance. For the squat jump, this was measured as the height of
three reps at 30% 1RM.
But the group that listened to self-selected music
showed greater speed and acceleration out of the bottom. So even though
ultimate loads and heights were relatively the same, the group that cranked
their own tunes performed reps with more speed.
Music and Your Workout
Fast music, especially, can help, because it
distracts you from getting tired or wanting to stop exercising.
The Music Advantage
How you respond to music also depends on who you
are. If, like most people, you work out at a moderate level a couple of times a
week, music is definitely a plus. It's like the "cheese sauce on top of
the broccoli. That is, you can tolerate exercise better if you're listening to
music.
But if you're an elite athlete, or if you work
out a very intense level, you're already so into it that music may not give you
as much of an edge.
Choosing Your Exercise
Listen to anything you want. If you
like, you can check the beats per minute (bpm) on an app. Choose songs that
mirror your heart rate, depending on the level of exercise.
For instance, he recommends slower songs that
have tempos within the 80-90 bpm range, like "Stereo Hearts" by Gym
Class Heroes or "Twilight" by Cover Drive, when you're warming up or
cooling down.
But if you make it a habit, listening to very
loud music on headphones can cause permanent damage.
If it's your favorite song, by all means turn up
your iPod. "Just turn it down afterward to a reasonable level. And if you
overwork your ears one day, keep things quiet for the next few days.
Let's say you cranked the volume too high during
a workout on Friday. For the rest of the weekend, limit the volume to 50% or
60% of the maximum level. That won't undo any damage from blasting your music
on Friday -- it just prevents super-loud music from becoming a habit.
Just don't wear your headphones if you're
exercising outdoors. You need to be able to hear traffic and other things going
on around you, for safety's sake.
Music and Your Workout
Watch the Volume
Take it easy on your ears.
But if you make it a habit, listening to very
loud music on headphones can cause permanent damage. In some severe cases,
people who blast their music for extended periods of time may develop chronic
tinnitus -- permanent ringing in the ear.
If you use headphones, follow the "80 for
90 rule." This means that it is safe to listen to music on a portable
device, such as an iPod, at 80% of the maximum level for no more than 90
minutes a day. Any more than that and you risk overworking the ear.
Moderation is a good plan. If it's your favorite
song, by all means turn up your iPod. "Just turn it down afterward to a
reasonable level. And if you overwork your ears one day, keep things quiet for
the next few days.
Let's say you cranked the volume too high during
a workout on Friday. For the rest of the weekend, limit the volume to 50% or
60% of the maximum level. That won't undo any damage from blasting your music
on Friday it just prevents super-loud music from becoming a habit.
Also suggests using sound-isolating headphones
that hush background noise. That might make it easier to dial down the volume,
since you don't have to drown out other sounds.
Just don't wear your headphones if you're
exercising outdoors. You need to be able to hear traffic and other things going
on around you, for safety's sake.
If you enjoy working out to your favorite tunes
then you will be pleased to hear that it could help you have a better workout.
Whilst many athletes routinely use music to
enhance their workout this is the first time that research has actually proved
its benefits. People often plug into their MP3 players while running or using
the gym, whilst aerobics and other class instructors like to motivate people
with a thumping bass line. Now it seems that this could supply more than simply
an aid to timing and something to divert attention from the burn.
Particular Types of Music Good for Exercise
Music can have such a powerful effect on your
mood that it’s hardly surprising that it can help boost endurance levels during
exercise. The fact that research now confirms this should be a real boost for
both amateur and professional athletes, as they can push themselves that little
bit further simply by playing the right soundtrack. It seems that music helps
to increase the actual enjoyment of the exercise as well, making it more of a
pleasure than a chore.
0 comments:
Post a Comment