Listening to music doesn't only keep you engaged and interested while working out, it can also affect the intensity of your workout. A study performed by the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University, with results published in the Scandinavian Journal of Science and Medicine in Sports, found that subjects worked out harder when listening to upbeat music. You can make your workout more enjoyable and intensify your output by listening to the right type of music CD.
Step 1
Download a variety of upbeat songs using a legal downloading website or program such as iTunes or Rhapsody. Making your own playlist of workout songs allows you to tailor your music to your own workout sequence. Burn the songs to a CD that you can take with you to the gym or listen to on a CD player in your home. If you have an mp3 player, you can download the songs straight to your player to take the music with you.
Step 2
Match your workout music to your target heart rate. The American Heart Association recommends finding your target heart rate by subtracting your age from 220. This is where your heart rate should be when you're exercising with moderate to high intensity. Choose songs for the various parts of your workout that allow you to work up to your target heart rate.
Step 3
Start your CD with a slower-paced song of 120 beats per minute or less to get you warmed up. It's imperative that you stretch before exercise to prevent cramps and injuries. Songs that have lower amount of beats per minute, or bpm, are best. Some suggestions include "Apologize" by One Republic, "Poker Face" by Lady Gaga or "Billie Jean" by Michael Jackson.
Step 4
Pick up the pace as you increase the intensity for your workout. Best for cardio exercises rather than slower-moving strength training, high bpm songs of 150 to 190 bpm can help dictate your pace while running, dancing or using an elliptical machine. Songs like "Thug Style" by Ciara, "Clint Eastwood" by Gorillaz and "Karma" by Alicia Keys can help you pick up the pace and push your body for the most intense workout.
Step 5
Cool your body down or complete strength training repetitions to a slightly slower beat of around 130 to 140 bpm. This can help you concentrate and isolate your muscles as you work slowly while listening to your music CD. "Boom Boom Pow" but the Black Eyed Peas, "I LIke It" by Enrique Iglesias and "Closer" by Ne-Yo all fulfill the requirements of slower moving, yet inspiring workout songs so you can finish strong.
Tips and Warnings
- Invest in a good pair of workout headphones. If you're working out in a gym, you'll need a way to listen to your music CD without bothering other patrons who might not share your taste in music.
Things You'll Need
- CD player
- CD-R
- CD burner
- Headphones
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