How music affects sports
Probably everyone who plays sports has felt the beneficial effects of music during training: it lifts your mood, sets the pace for exercise and helps you set new records for strength, speed and endurance.
For those for whom personal experience is not enough, science can convince. Canadian study Music enhances performance and perceived enjoyment of sprint interval exercise. 2020 confirms the thesis about the positive impact of music on a person’s productivity and mood when performing a series of short intense exercises. And Japanese specialists from the Center for the Humanities have proven the Effects of music during exercise on RPE, heart rate and the autonomic nervous system. that music helps reduce stress caused by fatigue and increase comfort during cardio exercise.
The psychological factor plays a decisive role in this, but the experiment Physiological and Psychophysical Responses to Listening to Music during Warm-Up and Circuit-Type Resistance Exercise in Strength Trained Men. Iranian researchers conducted in 2015 confirm the influence of music on physiological indicators: blood pressure and pulse.
Music also helps set records in strength exercises. Results of the experiment Listening to music affects diurnal variation in muscle power output. Experts from the National Center for Medicine and Sports Research indicate that music helps increase average and peak power during training.
Does music help during training? Playlist for running, stretching, swimming
People first thought about the role of music during training back in 1911. Then the American scientist Leonard Ayres found out that cyclists rode faster when music was playing, and slower when there was complete silence. Today, you won’t surprise anyone with headphones in the gym, and in music services you can find separate playlists for each sport for every taste. Let's figure out how your favorite tracks affect the brain, whether music really improves the effectiveness of training, and which genres are most often chosen for different types of exercise. Wellness coach and “Championship” expert Andrey Semeshov
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Can music make your workout more effective?
Sometimes it can be difficult to sit still when your favorite song is playing on your speakers or headphones. Some immediately begin to sway to the beat or beat out the rhythm with their fingers, others begin to dance. There is a very real explanation for this. The fact is that in the human brain there are direct connections between auditory and motor neurons. Listening to music that you enjoy stimulates areas of the brain that play an important role in motor coordination. Some researchers believe that people's instinctive desire to move to the beat is due to this "neural interference."
Dr. Marcelo Bigliassi
from the University of Sao Paulo in Brazil has long studied the relationship between audiovisual stimuli and physical state during exercise. He concluded that listening to music promotes a positive state, reduces feelings of fatigue and increases the effectiveness of exercise. Dr. Bigliassi also believes that the brain may downplay feelings of tension. Under the influence of music, it changes the nerve impulses sent to working muscles and blocks negative bodily signals.
Photo: istockphoto.com
Thus, the music seems to compete with the overload impulses that the body sends and forces them to fade into the background. The right playlist won't make you feel less tired in the gym, but the encouraging tunes of your favorite artist will definitely help you forget about fatigue - at least for a while.
Despite the results of Bigliassi's research, many athletes and coaches prefer not to be distracted by music and practice in silence.
Andrey:
Music is more about sometimes allowing, for example, to go beyond the limits of your current physical capabilities. For example, powerful hard rock literally forces you to squeeze out one more repetition through “I can’t.” The secret is to leave music as the last bullet. That is, do not insert headphones during every ordinary strength training session, but take them out of your bag only on special occasions.
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Dopamine release while listening to your favorite tracks
Sometimes a song heard at the right time can set your mood for the whole day. Or vice versa: sad tunes accidentally included in the playlist will discourage not only training, but also leaving the house. It's all about dopamine - the so-called happiness hormone.
To test this, an international team of researchers conducted an experiment. It involved 27 volunteers, who were divided into three groups. The first group was given a drug that increases dopamine production, the second was given a drug with the opposite effect, and the third was given a placebo. After which all participants listened to their favorite tracks. As a result, the first ones immediately got goosebumps while listening, and the level of activity in the area of the brain responsible for motor functions increased sharply. One of the authors of the study, Laura Ferreri, assistant professor of cognitive psychology at the University of Lyon, said:
In everyday life, people regularly seek to listen to music, sing or dance, although these activities may not seem important for survival. We study how the brain structures sequences of sounds and turns them into pleasant and rewarding experiences.
How does music affect running?
As a result of evolution, the human brain has learned to automatically block any efforts that are not directly related to survival. American psychopharmacology even has a special term for this phenomenon - evolutionary mismatch. To put it bluntly, while we live in 2019, our brains are still tuned to prehistoric mode in some aspects. This is where those days come when it seems like nothing will force you to train. Nothing but a playlist you like.
Photo: istockphoto.com
Musical energy is not a joke or a myth. This is confirmed by research on the role of music during sprinting. Scientists from Brazil and Spain have found that their favorite songs help runners tune in to the distance and more easily withstand the load. The American Association of Track & Field (USATF) practically equates music to a separate type of doping and, since 2009, has allowed the use of players only during amateur marathons that do not provide awards.
In 1998, athlete Haile Gebrselassie from Ethiopia explained his record in the 2000-meter race with music. According to him, one of the hits of the nineties helped him speed up - the song “Scatman” by John Scatman. It was this song that Gebrselassie sang during the race.
Does music have a negative impact on training?
Some researchers are of the opinion that music has a negative effect on training results. In their opinion, a person cannot fully concentrate on any one task. Sports sociologist Jim Denison thinks so. He is sure that headphones interfere with concentrating on running and deprive him of the meditative component. Denison also thinks that a person gradually gets used to a certain sound accompaniment so much that he can no longer train without music.
We have lost the ability to “be in the moment” in favor of multitasking. And listening to music or podcasts during training is one of its forms: neither one nor the other is performed efficiently.
Andrey:
I have little idea how you can combine working with a client and listening to music during personal training. If a person turns to a trainer, then, in my opinion, it would be logical to be in constant communication with him during classes. I myself rarely take out my headphones during strength training, only a few times a year. When you really have no strength at all, but you need to push yourself.
Thoughts that prevent you from exercising
Throw these attitudes out of your head and go to the gym.
A vacation you can't do without. Why do we need recovery training?
Whatever the goal, without them you are unlikely to achieve the desired result.
Deep house is for interval, ambient is for yoga
Although the overall effect of music on training can be simplified to the formula “like it means it helps,” different genres will work well for one type of exercise and interfere with another. It’s unlikely that anyone will do stretching to dubstep or push weights to Russian classics.
When choosing a playlist for training, it is quite possible to listen to public opinion. For interval training, it is better to choose something rhythmic and fairly fast. For example, funk, reggaeton, hip-hop or deep house. Tracks with bright, energetic beats will help you overcome the lazy “I don’t want to” and, perhaps, do one more set in an exhausting exercise.
When choosing music for yoga or stretching, it is better to give preference to calm and smooth compositions. Ethno-electronics, electronics, ambient music are well suited.
If you don’t part with your player (waterproof, of course) even in the pool, then you should choose the golden mean - rhythmic, but not fast songs. For example, lounge, reggae, indie, pop, soul, funk or pop rock.
When creating the perfect workout playlist, you can (and should) rely not only on the genre, but also on the tempo of the songs. It is measured in BPM - beats per minute - beats per minute. Determined using special applications. For intense training, tracks with indicators in the range of 130-180 BPM are considered ideal. But in the end, it all depends on the specific song and the person's preferences.
The perfect running playlist
Compared to other exercises, running is monotonous and not always fun. This opinion is shared by wellness coach Andrey Semeshov. He knows how to combat boredom and add variety to your cardio workouts.
Andrey:
I can't run without music at all. This activity seems too monotonous to me, and the music is distracting. A few years ago, I discovered the podcast Podrunner, created by writer and DJ Steve Boyett. You can choose a soundtrack to suit any tempo and duration of cardio. I advise you to try it if you have no prejudice towards electronic music.
Photo: istockphoto.com
In addition, on the project website you can sort tracks both by bit frequency and by the athlete’s level of training. For example, for beginner runners, Podrunner offers this mix:
- Giovanni Damico – Bernauer
- SP – Storm
- Lenny Barnes – Broken Glass (Instrumental Mix)
- Lex Loofah – Super Cali
- Robien M – Autumn Rain
- Soulboy – The Connection
In the rhythm of the city: playlists for running from the best DJs
How can music influence your results? Let's talk to the experts.
How to make the right playlist
To create the perfect playlist, we recommend following certain rules.
Include your favorite songs in the selection
We didn't recommend listening to your favorite music at work or on the road, but now you can finally. Health and a beautiful body are, of course, important, but we should not forget about pleasure. Include songs that are always uplifting but distracting in other circumstances.
Use music from different genres
Even in the playlists of professional athletes, dance music may coexist with alternative rock, pop or country. There's nothing wrong with that. On the contrary, it will help make your workout more interesting and varied.
Pay attention to the pace
But the pace is really important. It is abbreviated as bpm and is measured in beats per minute. You can find out the tempo of a song by searching in a search engine by adding bpm to the title of the song. It is important to take into account several nuances:
- Try to select songs in the range of 120–145 bpm . This pace is suitable for most exercises.
- Build up the pace gradually . Do you start your workout with a warm-up? Let the playlist match: it would be great to start with a motivating song at a low tempo.
- Don't use Shuffle . In an ideal playlist, the arrangement of tracks corresponds to a certain scenario, so random order will only do harm here.
- Choose music for specific exercises . Ideally, each of the repetitions will be in sync with the beat. For example, many track and field athletes choose music at 180 bpm to match the running cadence. You can use another principle: turn on powerful and motivating songs during strength exercises, and listen to soft and relaxing ones during cardio training.
Don't neglect pop music
We have already talked about the optimal tempo - 120–145 bpm. Pop songs tend to fit it. Moreover, they are often energetic and light - what you need for training.
Choose songs with motivational and life-affirming lyrics
Sometimes a motivating text can provide additional psychological support. For example, the song Don't Stop Me Now by Queen. Her pace can hardly be called optimal for training, but with just her message she can charge you with energy for new achievements and several approaches beyond the norm.
Performing repetitive tasks
If you're trying to answer hundreds of identical emails, Vivaldi won't help. Listen to light music during repetitive tasks. Research shows it improves mood and improves performance. Choose songs in a major key rather than a minor key. Don't know how to distinguish them? Songs in the key of major are more fun, like the Beatles' "Lucy in the Sky with Diamonds" or Kelly Clarkson's "Since You Been Gone." Songs in a minor key are more melancholic, such as the Beatles' "Yesterday."
But don't listen to these songs regularly. Turn them on only when you notice that your attention is wandering.
What to listen to music on
Even the perfect playlist won't be useful if you listen to it on anything. We will tell you what you should pay attention to and offer options for different conditions: in the hall and at home.
In the hall
In gyms there is always background music playing, visitors talking, and exercise equipment making noise. Therefore, it is worth paying attention to good headphones that will not conduct sound from outside.
The next requirement for sports headphones is water resistance and the ability to quickly and effectively wash them off sweat after intense exercise. Special attention should be paid to the ergonomic properties and strength of the cable - the headphones should not fall out when you move, and the cord should be protected from wear. Of course, the sound must be rich and high quality.
These requirements are fully met by the Philips ActionFit NoLimits SHQ3405 headphones.
The headphones have a customizable ear hook and come in a variety of ear pad sizes, so the SHQ3405 can fit anyone. The cable is reinforced with Kevlar, and the weight of these headphones is only 7.1 g.
To control music, you don’t need to take out your smartphone—the necessary buttons are on a special switch. There is also a hidden microphone for answering calls.
The degree of protection of the switch with the microphone is IPX2, the headphones themselves are IPX4. This means that drops of sweat will not harm them in any way, and after an intense workout they can be rinsed with water.
Buy Philips SHQ3405
At home
At home, you can avoid wires and ear pads and use a speaker instead of headphones. An excellent option would be the Philips BT7900 waterproof Bluetooth speaker with a proud 14 W of power on board.
It is suitable for training both at home and outdoors. The battery will last for 10 hours of music, and the dimensions of 201 × 71 × 72 mm will allow you to carry the speaker not only in a backpack, but even in a small handbag. There are three color variations.
And a little about the most important thing: sound and cost. The speaker plays powerfully, deeply and in detail, and is cheaper than many branded analogues with similar functions.
Buy Philips BT7900
Music for training: issues of influence on humans
I have always been interested in why (due to what) music is able to have such a strong “revitalizing” effect on a person. Now I am aware of this phenomenon and will gladly share it with you.
It's all in the head. No, not like that... All the problems are in the “tower” :). When a person hears the chords of heavy music (for example, through the headphones of a player), a powerful acoustic field is created around him. Our internal organs are “living” sources of energy and electromagnetic waves. When music is played, acoustic fields overlap, and some waves resonate with others. As a result of all these processes, the “settings” of our body change.
Wave vibrations of rock/metal have a fairly high intensity and synchronization, so they are capable of “piercing” concrete walls up to 50 cm thick. Such sounds simply do not exist in nature, which means the human body has not developed any protective devices to withstand them. Man is a walking hydraulic structure, and his entire fluid environment, obeying certain physical laws, is also forced to obey imposed (from outside) rhythms. The normal functioning of organs is disrupted, but the most dramatic changes occur in the brain.
What are these changes?
In the 70s , a scientific study was carried out in America, during which it was revealed that heavy music and the acoustic field it creates stimulates the growth of muscle tissue in the human body (and animals) and has a beneficial effect on the secretion of testosterone (increases). However, such trends as dance, disco music, club music, etc. either had virtually no effect on the athletes’ bodies, or, on the contrary, had a negative impact on the human condition. It was this kind of music with its fast rhythm that had a specific effect on the encephalogram of the brain, increasing its activity. The acoustic field created involuntary mini-spasms of the muscles and led to a short-term loss of concentration by the athlete.
Conclusion: for bodybuilders, fast low-frequency rhythm (in club music, etc.) can lead to injury due to loss of concentration at the most crucial moment.
Calm music (classical, ballad) also negatively affects concentration and is only suitable during the recovery stage of an athlete after hard training, because... soothes muscles and promotes their relaxation. For bodybuilders, music for training is not only a psychostimulant, it is, first of all, a physiological factor.
The best styles to help you press are: hard rock, heavy metal. Therefore, the player’s playlist must contain exactly such tracks, and the compositions must be in the same style. Those. the tempo of the music, the mood and emotional color of the entire selection should be the same. You shouldn’t either be “released” or “pressed” too much away from the composition.
A simple test can be used to assess the quality of the playlist: you should be incredibly “shoved” during training when approaching the apparatus, you should feel as if you are about to break it. Another important factor is not noticing the sound of music (after 10-15 minutes of training), i.e. the music is playing in the headphones, but it creates a purely “pumping up” atmosphere and a kind of training background.
I will give a survey of statistics on how music affects the condition of bodybuilders.
The data shows that music has a positive effect on all measures of training.
Also, heavy music can reduce the pain threshold of the muscle. Those. it helps to overcome unbearable pain in the target muscle and perform 1-2 extreme repetitions, which is undoubtedly good for pumping up muscles. According to the latest research by scientists (from the Medical Institute of Sports in the UK), those people who listen to music have stronger heart muscles, and the results from training are 20% better than those who are indifferent to such an activity.
Note:
The standard human heart rate consists of two noticeable beats and one imperceptible beat (three in total). Music written in a similar rhythm (rock style) can cause a sharp increase in human activity due to the activation of conscious and unconscious processes.
If you move a little away from bodybuilding and look into worldly life, it will become clear that there, too, music goes hand in hand with a person (clickable).
Therefore, if you don’t have plugs, then during the day you will probably listen to enough music somewhere.
So, in theory, that's all. Now let's move on to the compositions themselves.
What genre should you choose for motivational music?
How to choose motivational music?
When choosing music for sports, the genre is not so important as the rhythm and your personal preferences. According to statistics, rock, rap and electronic music are most often chosen for these purposes.
Topical: How not to quit sports halfway?
- Rock causes an increase in testosterone levels in the blood. It is said to help build muscle mass. This music is suitable for strength training. Choose powerful songs with a measured rhythm, such as Rammstein plays.
- Electronic music is not as powerful and intrusive as rock, but it keeps the rhythm well. It is ideal for fitness and aerobics. The lack of vocals is also a plus in this case.
- Rap is also most often chosen for strength training. Its rhythm sounds assertive and hard, which can be a good motivating factor.
When you need to retire in an open space
Not everyone is comfortable working in open-plan spaces. In such a situation, tracks that reproduce natural noise will help you.
MyNoise is a free noise generator that lets you choose a noise "color" based on a spectrum of low and high frequencies; each has its own qualities and effects. White noise is a fuzzy, static sound that can help drown out the conversations of colleagues in the office.
You can also try nature sounds. On Rainy Mood you will hear the soothing melody of rain hitting the roof.
Do you prefer urban sounds? Coffitivity recreates the noise of your favorite coffee shop - the noise of the coffee machine, mugs and conversations of people around you.
Optimal musical accompaniment options
Of course, everyone chooses the right music for training, based on their own preferences. But it should be taken into account that the best option for playing sports are rock compositions. They have an excellent energy charge and are able to give us a “second wind”. This type of music is especially good for rocking. Pop tunes are absolutely not suitable for training. Yoga classes are best done with classical music; it is great for relaxation. Music for running and race walking should be rhythmic, while aggressive melodies are great for strength training. Don’t be lazy and spend a couple of hours of your precious time selecting suitable and pleasant music for your workouts. With its help, you will achieve the best results and reach your goal faster. Good luck with your training and good mood!
How to create a workout playlist?
How to create a workout playlist?
Nowadays there is any kind of music on the Internet. Everyone can choose tunes for their workouts to suit their taste. Special services simplify the process of creating a playlist. They take into account not only your musical taste, but also the pace and timing of your workout.
Rating
Manufacturers produce many models of sports devices. Some of them have wider functionality and high-quality assembly. We have compiled a ranking of the best running players for 2020, taking into account customer ratings and reviews:
Sony NW-WS623
pros
- Lightweight body is almost not felt on the ears
- High quality plastic and assembly
- Sound quality is sufficient for active sports
- Has a fast charging function
Minuses
- Volume leaves much to be desired
- No carrying case included
From 7500 ₽
Waterproof headphones that can be used for swimming in fresh or salt water. They have a capacious battery with fast charging function. A few minutes of power is enough for a full hour of continuous playback. The body weight is only 32 grams, making the headphones almost unnoticeable while running.
Digma C2L 4GB
pros
- Affordable price
- Robust housing
- Good sound quality
- Holds charge for 10-12 hours of playback
Minuses
- Sometimes the forward/back buttons get confused
- Random mode works every other time
From 800 ₽
Sony NW-WS413
pros
- High quality waterproof housing
- Simple and intuitive controls
- Fast charging function
Minuses
- No radio
- Not enough bass
From 6000 ₽
Hybrid waterproof player with flashing capability. Maintains depth up to 2 meters even in sea water. The device is protected from dust and dirt, and also remains operational at high temperatures up to 45 degrees. One of the features is the ability to listen to surrounding sounds without removing the headphones.
Sony NWZ-B183F
pros
- Stylish case design
- Convenient button placement
- Connects quickly to your computer using direct USB
- High sound quality
Minuses
- It's easy to lose the cap
From 3000 ₽
Bright blue player. It has a durable aluminum body with a glossy finish. Supports most popular music formats. There is a radio receiver with 30 fixed settings and recording capabilities.
Digma R3 8GB
pros
- Convenient control
- High sound quality
- Function to remember the last moment of playback
- Long battery life
Minuses
- Poor quality radio
From 1500 ₽
Music for fitness
It must have a clearly defined rhythm. Moreover, it is worth choosing different melodies for different stages of training. For the warm-up, dynamic but calm music is suitable, for the main part - fast. Usually, after warm-up exercises, the heart rate increases, therefore, the musical tempo should also increase. At the end of the session, when you are stretching your muscles and relaxing, a track with slow compositions would be ideal.
Warm-up playlist
- OneRepublic – Feel Again
- Lady Gaga – Marry the Night (Afrojack Remix)
- Madonna – Like a Prayer
Playlist for the main part
- Darude – Sandstorm (Radio Edit)
- LMFAO – Shots ft. Lil Jon
- Ida Corr vs Fedde – Le Grand Let Me Think About It
Playlist to finish
- Tom Jones – Sex Bomb
- The cars – Shake it up
- Madonna, Nicki Minaj & MIA – Give Me All Your Luvin'
It is not recommended to use radio music for training. It may have a different rhythm and be interrupted by advertising.
Fitness training for healthy lifestyle fans using a stepper
Fitness training using a stepper shows good results. It is a low platform 50 cm wide and up to 30 cm high. The principle of its use is simple: in the process of intensive training for weight loss, one rises and descends from the platform in various ways: changing the direction of steps, twisting the body, changing the position of the arms with the help of swings. The main load falls on the muscles of the buttocks and thighs, which helps to effectively work and strengthen them. The height of the stepper can be adjusted depending on the level of preparedness: a height of 15-20 cm is enough for beginners, 30 cm is suitable for advanced users. If you wish, you can make a step for practicing at home yourself, but you need to take care of its strength and stability.
They rise to the working surface of the stepper using the force of the leg muscles. All movements are performed smoothly, moving to the rhythm of the music, but without jerks or distortions. 30 minutes before fitness classes, you need to take care of your water balance and drink 1-2 glasses of clean water.
You can take several exercises as a basis, and on their basis you can come up with a variety of dance movements:
- Place your left foot on the platform, then move your right foot. They step off the platform with their right foot and place the second one on it. Movements alternate during execution.
- Stand on the stepper with your left foot and put your right foot on it. They get off with the right one, put in the left one.
- The bent left leg is placed on the surface of the platform, the right leg is raised into the air, but not lowered. Hold for a few seconds and return to the floor. Remove the second leg from the stepper and change the direction of movement.
- Standing with one leg on the platform, the other is bent at the knee joint and raised up until the thigh is parallel to the floor surface. They are pulled back and lowered to the floor, bypassing the surface of the platform. Change legs and repeat the exercise.
To complicate the fitness program, various weights are used, but not more than 2 kg, to avoid damage to the muscles of the back and lower back. Exercises on a stepper are not recommended for people with joint problems.
Music for running
It should be cheerful and rhythmic. If you approach its choice from a scientific point of view, then you need to take into account three parameters:
- Step frequency
- Respiration rate
- Heart rate
Topical: How to run to lose weight?
Runners' cadence is 180 steps per minute. This means that a tempo of 180 bpm is ideal for these purposes. If you find it difficult to maintain this rhythm throughout the entire workout, you can choose music twice as slow. If we talk about breathing, then it needs to coincide with the musical tempo. Most often, you inhale for two steps and exhale for three. In this case, the ideal musical accompaniment is 144 bpm. If your usual breathing rhythm is inhaling in two steps and exhaling in two, then music with 120 bpm will do. Remember that the rhythm for sprinters and marathon runners should be different. If you run long distances, then a moderate music tempo is ideal.
Running playlist 180 bpm (high tempo)
- Daft Punk – Doin' It Right (feat. Panda Bear)
- Imagine – Dragons Monster
- Queen – Breakthru
- Red Hot Chili Peppers – Breaking the Girl
- Coldplay – Hurts Like Heaven
- Elvis Presley – Hound Dog
- Fleetwood Mac – Tusk
- Muse – Madness
- Nicky Jam – El Amante
- Manu Chao – Me Gustas Tu
- Metric – Gold Guns Girls
- JairaBurns – Burn Slow
- King Charles – Choke
Running playlist 144 bpm (medium pace)
- Dire Straits – Money for Nothing
- Red Hot Chili Peppers – Higher Ground
- Coldplay – Paradise
- Gorillaz – Feel Good Inc.
- Onuka – Vidlik
- Mumford & Sons – Little Lion Man
- Coldplay – Viva la Vida
- Sia – Eye of the Needle
- Con Funk Shun – Love's Train
- The Connells -'74-'75
- Future Islands – Ran
- Bazzi – Mine
- Cake – The Distance
- Queen Crazy Little Thing Called Love
Running playlist 120 bpm (low tempo)
- Toto – Mushanga
- Michael Jackson – Smooth Criminal
- Blur – Coffee and TV
- Duran Duran – New Moon On Monday
- Childish Gambino – This Is America
- Alvaro Soler – Sofia
- Pitbul – I Know You Want Me
- Shake Senora – Remix Pitbull
- Crazy P – Heartbreaker
- Papa Roach – Periscope (feat. Skylar Gray)
- Suzi Quatro – The Wild One
Music for yoga
It should be smooth and relaxing, helping you to abstract from the outside world and immerse yourself. Choose tunes that will not distract you and at the same time put you to sleep. Music with harmonious sounds in a low key, without sharp transitions and extraneous noise, is suitable here.
- The Story – Norah Jones
- Above & Beyond – Robot Heart
- Michael Kiwanuka – Home Again
- Alina Baraz & Galimatias – Unfold
- Fabrizio Paterlini – If melancholy were music
Telegram channel MUSIC FOR TRAINING
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