Compiling music for aerobic exercise is both an art and a science. In fact, researchers, such as exercise psychologist C. I. Karageorghis, Ph.D. of Brunel University, have performed extensive research on the science of aerobic music selection. Karageorghis found numerous benefits of exercising to music. During sub maximal exercise, music can divert attention form symptoms of fatigue. Rhythmic music can also enforce proper movement patterns. As such, different beats per minute are appropriate for different types of aerobic activities. This research has been backed up by James Sundquist of the Medical & Sports Music Institute of America. The institute studied runners wearing Nike Air Odyssey running shoes, and found that different music paces were suitable for different running paces.
Step 1
Find songs with motivating lyrics. Aerobic choreography is composed of 32-count phrases, so be sure to choose songs with 4/4 timing.
Step 2
Determine the desired length of your workout. Look at the timing of the various songs and select enough music to last for the entire session.
Step 3
Select music with the appropriate beats per minute for your activity. For example, the original step guidelines advise that step aerobic music should be between 122 and 128 beats per minute. Low impact aerobic music is usually between 130 and 145 beats per minute, whereas high impact aerobics is between 145 and 165 beats per minute. The Nike study found that runners should use music that ranges between 150 and 190 beats per minute, walkers between 80 and 190 beats per minute and cyclists between 100 and 190 beats per minute.
Step 4
Arrange the music so that it begins at a slower pace and gradually speeds up. You can also place a slower section at the end for cooling down and stretching.
Step 5
Record each song and use the pause button after each one. Listen to the transitions, and make sure that there are no abrupt changes of pace.
Tips and Warnings
- If you have trouble determining the beats per minute, download the free program listed in the Resources section. A number of companies make pre-packaged aerobic tapes.
- You can download an aerobic playlist on your iPod, but there may be a short "hiccup" between tracks. This can throw off your aerobic choreography. If you use your music for commercial purposes, you will have to pay ASCAP and BMI fees.
Things You'll Need
- High energy music tapes or DVDs
- DVD or CD burner with pause button
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