Listening to music while exercising may decrease your level of perceived exertion. Your perceived exertion, or how hard you think you are working during exercise, can relate to feelings of fatigue, your level of motivation, and musculoskeletal comfort or discomfort. Choosing workout music that is specific to your preferences may enhance the benefit that music can provide.
Exercise Type
In research studies, music has been shown to improve perceived levels of exercise exertion in both endurance and resistance training. Both forms of exercise appear to have a greater benefit when you listen to the music during the activity -- not just before your exercise session. You may experience less or possibly delayed fatigue and increased motivation during your workout. If you complete one workout with music and one without music at the same intensity and duration, you may feel less tired and more stimulated with the aid of music.
Intensity of Exercise
Studies have also examined exercise at varying intensities. While perceived exertion was clearly lower during low to moderate intensities for most exercises, this was not observed consistently with high-intensity exercise. At strenuous levels, your body's cues of discomfort or fatigue may be hard to ignore. However, listening to music even during a higher-intensity session can help you stay motivated throughout the workout.
Type of Music
Choose exercise music that you find enjoyable and stimulating. The music that your friend or colleague listens to may not provide you with the same effect. When selecting your music, consider the type of exercise that you will be performing. The greater the intensity of the exercise, the more likely you will want to listen to something more upbeat. If you will be practicing yoga or a mind and body activity, music that sounds more relaxing and soothing may be the best bet.
Special Considerations
In addition to personal preference and exercise type, there are a couple of factors you can consider when making your music playlists. Listen to the tempo of your song selections. The faster the muscular movements of your activity, the faster you may want your music tempo. You may find yourself moving to the beat of the music, which can help you move more efficiently as long as the tempo is appropriately matched. Music sometimes helps you to establish a breathing pattern as well. Some songs, particularly music designed for fitness programs, will provide the beats per minute for each track. A good rule of thumb is to pick songs that have a beats-per-minute rate that will roughly correspond to your target heart rate. You can also calculate the beats per minute by counting the beats in a song for 10 seconds and then multiplying that number by six.
References
- "IDEA Fitness Journal"; The Beat Goes On: The Effects of Music on Exercise; Nicole Harmon and Len Kratitz; September 2007
- American Council on Exercise's Certified News; ACE-sponsored Research: Exploring the Effects of Music on Exercise Intensity; Carl Foster, John Pocari and Mark Anders; September 2010
