Music can help motivate you to workout harder. A study performed by Brunel University found that motivational music could lead to increased intensity and endurance while exercising. If you want to amp up your workout and your heart rate, match your target heart rate with the beats per minute, or bpm, of certain workout songs. Keep your motivation and intensity high when you need it the most.
Warm Up
During a warm up you should be getting your heart and your body ready for serious exercise and it's best to start slow and work your way to a higher level of intensity. A warm up should bring your heart rate to about 50 to 60 percent of your target heart rate. To find your target heart rate, subtract your age from 200 if you're a man and 226 if you're a woman. If you want to reach 200 bpm while exercising intensely, 100 to 110 bpm should be your goal. Some songs that can slowly raise your heart rate at the beginning of your workout include "Uh Huh" by B2K, "Dirty" by Christina Aguilera and "Heartbreaker" by Mariah Carey.
Cardio
When you're running on a treadmill, using an elliptical or performing other aerobic activities, it's time to rev up both your body and your music in order to reach your target heart rate. If you're looking to reach about 200 bpm, you'll need faster paced songs with good beats that help you to stay motivated to push your body. Consider dance songs like "I Gotta Feeling" by the Black Eyed Peas, "Loaded" by Ricky Martin and "Mr. Roboto" by Styx. Making a list of songs that make you feel pumped up can help you stay focused to achieve your target heart rate.
Weight Lifting
While lifting weights, you'll want music that brings down your heart rate, yet allows you to stay motivated and controlled with your movements. Loud, aggressive rock music can help get you there. Look for music of about 140 to 150 bpm that keeps you pumped up, like "Paralyzer" by Finger Eleven, "American Idiot" by Green Day, "Take Me on the Floor" by the Veronicas or "The Fixer" by Pearl Jam.
Cool Down
Once you're finished working out, it's important to being your heart rate back down slowly. Failing to do so could result in dizziness, fainting and nausea. Look for calming songs that are from 80 to 110 bpm as you stretch and catch your breath. Try songs like ""Donde Esta" by Si*Sa, "Oxygene, Part IV" by Christian Prommer and "Crimson" by Morcheeba. Any slower song that helps you feel relaxed and happy can be used as a cool down song, whether it's Enya or Katy Perry.
References
- "European Physical Education Review ": A Qualitative Investigation into the Characteristics and Effects of Music Accompanying Exercise; David-Lee Priest, Costas I. Karageorghis; Oct 2008
- Fit Sugar: Fit Tip: Match Your Beats Per Minute
- "The New York Times": Choosing the Best Music for Exercise
- The Walking Site: Your Target Heart Rate
- "Fitness": 100 Best Workout Songs
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