Move to the Music

Recent research has shown that music can be a key motivational tool for exercise and that listening to upbeat music can increase the intensity of a workout.

Regardless of the type of exercise being undertaken in the studies, performance was improved by around 5-7% when participants listened to music while exercising. It was also found that these exercisers had higher final heart-rate readings, indicating that the music motivated them to work harder during their workouts. As sport psychology lecturer Dr. Costas Karageorghis explains: "Music may have a considerable effect on enjoyment levels during exercise, and selecting the 'right' music may be a key factor in maintaining adherence to exercise."

When we exercise it can be all too easy to focus our attention on how bored we are or on the fatigue that we're feeling. Music can provide a good distraction from these thoughts. It seems we cannot focus our attention on too many thoughts and stimuli at once, and so select the most dominant one - the music. People who exercise while listening to music also often find that they have a reduced sense of effort - in other words, the music allows them to exercise harder but feel less fatigue.

Good news, huh? For this effect to be noticeable, you need to make sure the music is played loud enough for it to be the main focus of your attention, rather than just a passive background noise. But also be careful that it's not so loud as to impair hearing! Listen actively to the lyrics and beat of the music and let it block out other noises around you. However, you should never have the volume too loud while running or cycling on the street; your safety is critical and you need to be able to hear traffic and other surrounding noises.

The findings of the studies give credibility to the idea that music can improve the efficiency of your workout. It may be that "the faster the music, the faster the workout", but it is also important to select the right kind of music for the right kind of exercise. The tempo of the music has been identified as one of the most important factors for motivation.

For instance, consider what would happen if you listened to up-beat music while performing an exercise program that was comprised of slow, controlled movements, such as tai-chi or slow reps during weight lifting? In these types of exercise, the pace of the exercise is much more important to the effectiveness of the workout than intensity. Not only that, but carrying out an exercise at a faster pace than what is recommended can lead to injuries, such as overworking or tearing muscles and tendons.

On the other hand, listening to slow-tempo music during intense exercise may also have adverse results. Exercise intensity is very important when the goal is to burn fat. Choose music with a tempo the same as the rate at which you wish to exercise.

Although music is a promising way to help battle the "workout blues," the type of music you select and how it affects you is very personal. Musical taste varies considerably between individuals.

Choose music that triggers positive feelings in you; you want to inspire yourself to complete a better workout and make it more enjoyable, not drain your motivation! If heavy metal revs your engine, then go for it! If Yanni is what strums your strings, then listen to him. 

Overall, pick workout music that is in the genre you enjoy (pop, classical, rock, etc.) and that has a tempo that matches your type of exercise. 

Don't forget to mix up your music too. If you're continually playing the same tracks over and over, you'll soon find your mind tuning out the music - and it probably won't be long before your motivation is drooping again.

Of course, if you don't like music in general, don't use it! Some people prefer to focus on their own thoughts while exercising and actually find music a turn-off. Assess your mood during and after exercising with music and see how it makes you feel.

Whether you prefer Metallica, Britney, or Beethoven's 9th Symphony, it is important to keep in mind the type of exercise you are performing and the type of music you actually like. Give music a try for your next workout - maybe it will be just the boost you need!