From gyms using pop tunes to road warrior runners with MP3 players to fighters entering the ring, music motivates exercise at all levels and for all types including cardio, strength training and stretching. When people are motivated, they work out longer and harder. As Dr. Costas Karageorghis points out in "The Sport Journal," music improves the exercise experience by making the brain interpret the signs of fatigue differently.
History
When aerobic classes in the 1970s were the rage, the use of music to motivate and stimulate classes became a topic for consideration. Then Dr. Costas Karageorghis of Brunel University in the U.K. created the Brunel Music Rating Inventory, or BMRI, which rates the motivational ability of songs through use of a questionnaire. Dr. Karageorghis found that the tempo of a song is the most important motivating factor. The beats per minute, or BPM, of a song regulates the physical activity.
Theories
Music acts as an ergogenic aid to exercise. Ergogenic means "an increasing capacity for bodily or mental labor especially by eliminating stimulus," according to Merriam-Webster Online. Research discussed in "The Sport Journal" informs professional and amateur athletes of five strategic ways that music influences physical activity and in turn performance and motivation. These are dissociation, attainment of flow, synchronization, arousal regulation and acquisition of motor skills. Disscociation, or music's ability to make the mind forget feelings of fatigue, causes the body less effort, and the exerciser feels happier. When the exerciser experiences dissociation,the workout is more fun and there is more motivation to continue.
Benefits
Research during the last 20 years has led to the knowledge that there are multiple benefits of using music to enhance the exercise experience. A study of college students in an aerobics class found that 97 percent felt that the use of music aided their physical performance, according to The Effects of Music on Exercise. The music was motivation to continue the activity and provided something to focus on rather than the task at hand.
Types of Music
The intensity of the exercise drives the music choice. The key is to look at the BPM. A warmup utilizes a slower beat than the middle of a cardio workout. According to "The Sport Journal," for a warmup, look for music with 80 to 130 BPM. For cardio that is up to 70 percent of capacity, 112 to 115 BPM is appropriate. The beat isn't as important during a weightlifting session or yoga workout, where the consistency of tempo and pace is different. Individual taste varies for both the type of activity and the genre of music. Some find pop music pleasurable, while others prefer metal.
Considerations
No matter the type of music or the activity, keep the volume at a level that lets you know what is going on around you. This applies to the use of ear buds or a home stereo. In a class setting, make the music inclusive and not offensive to a wide variety of potential students. When competing in a long-distance race, make sure the organizers allow ear buds.
References
- Merriam-Webster Online; Ergogenic
- "The Sport Journal"; Music in Sport and Exercise: An Update on Research and Application
- The Effects of Music on Exercise?
- "The New York Times"; Choosing the Best Music For Exercise
- "Journal of Sports Science and Medicine"; A Motivational Music and Video Intervention Improves High-Intensity Exercise Performance
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