If you’re already struggling with your New Year plans to get fit, it may be because you’re listening to the wrong kind of music during your workout.
Sports psychologists from London have discovered that specific genres of music are best suited to specific types of exercise, and listening to the wrong kind of track could hinder your performance.
They found that rap music provides the best beats per minute for stretching and running, while dance music is more suited to strength training.
Pop music is best used during warm up and cool down, but rock music should be avoided during exercise due to frequent changes in tempo that can affect your rhythm.
The research was carried out by sports psychologist Dr Costas Karageorghis, the Music in Exercise and Sport Group at Brunel University in London and Spotify.
The team analysed 6.7 million Spotify playlists containing the word ‘workout’ in the title and compared the different beats per minute (bpm) to those used in certain workouts.
For example, a person’s typical stride rate while jogging or running is 150 to 190 strides per minute.
If these figures are halved it gives a range of 75 to 95 bpm – the beat range found most commonly in urban music, particularly rap.
Many of the lyrics in rap music also ‘imbue the physical energy’ best suited to running, explained the researchers.
Whereas pop is perfect for slower, more repetitive-type tasks, including aerobic warm up and cool down because many pop songs ‘have regular rhythmic patterns and beats.’
Dance music is best suited to strength and weight training because its ‘fast, rhythmical, bass psyches people up before weight training sessions.
Elsewhere, Dr Karageorghis said that for maximum effect, people should use songs that remind them of their adolescence and early adulthood to make them feel youthful and fit.
He said: ‘A suitably motivational playlist can help to ‘colour’ the symptoms of exercise-related fatigue, like breathlessness and a beating heart, in such a way that they are interpreted in a more positive manner.
‘This means that at the point when your body is shouting stop, the music has the power to lift your mood and beckon you on.’
Celebrity trainer Joey Gonzalez added: ‘During workouts, an hour-long mix of strength training and treadmill-based cardio intervals, we try to match our runs and exercises to the beat of our music.
‘For example, timing the treadmill sprints to the chorus of a track with a great hook, or playing a slower song with bass for incline jogs, and even matching steady consistent beats for long endurance runs are all part of our strategy.’
Whereas rock music should be avoid during cardio and high-intensity workouts because the different changes in tempo can affect a person’s rhythm.
Need an improvement in your running or cycling performance, I know I do. Strength training with heavy or explosive movements will help improve your performance. People can’t forget about the importance of strength training because many endurance athletes avoid this type of training due to long recovery time, muscle soreness, and fatigue. However, it can definitely impact your overall fitness and improve areas of your body that don’t get much toning from running or cycling. Your legs may be in amazing shape, but adding strength training for your arms, shoulders, chest, and core can help balance out your body.
I enjoy running but the past three years I’ve been having runners knee. Runner’s knee is inflammation of the underside of the patella (knee). I didn’t know back then that strength training would help with my knee problems, but it does. Since I started strength training a few years ago I now have zero or low knee pain because I have incorporated strength training into my work out three times a week and I can enjoy running again. Strength training is important in an exercise routine because it helps improve your performance and helps build the stamina and strength for muscles and ligaments for running or cycling (as well as other aerobic exercises).
— Kelsey Olson, FLEX Intern UND Wellness Center
What sports does the UND intramural program offer?
- In the first half of fall we offered: Flag Football, Volleyball, Dodgeball, and Inline Hockey.
- In the second half of fall we offer: Basketball, Indoor Soccer, Badminton, Indoor Frisbee, and Hockey
How do I sign up for intramurals?
- UND students can sign up individually or on a team at imleagues.com/und
Where can I find the schedules for intramural sports this semester?
- The second half the semester sports will start on Oct. 21st. The link for the intramural homepage can be found at:
Where are the rules for the intramural program?
- The intramural handbook and rules for each individual sport can be found on the intramural homepage
How much does it cost to make a team for UND intramurals?
- The prices for each individual sport will be listed on the intramural homepage, but prices normally range from $85-$120
Where do intramurals take place?
- Most take place in the Wellness Center or in the Hyslop, but Flag Football takes place on the aerospace fields by Biolife, and Hockey takes place in the Ralph Engelstad Arena
How can I get involved in the intramural program?
- We are currently hiring! Jobs are posted on UND student employment JobX site
Show your UND Pride and participate in the annual Green Gallop Homecoming Run to support the Wellness Center’s Student Development Fund. Participants can choose between a 5K or 10K race in which the course winds through campus, along the English coulee, past the Ralph Engelstad Arena and finishes back at the Wellness Center.
Awards will be presented for top finishers in each race as well as prizes for the ‘greenest‘ or most spirited costumes. Lace up your running shoes and come dressed in green for a fun Homecoming event, Sunday October 13th at 9:30am. Those who register before September 23rd will be guaranteed a Green Gallop t-shirt!
For more information please contact Patrick Marcoe at firstname.lastname@example.org.
Not interested in running but need volunteer hours? Register online to be a volunteer for the Green Gallop Homecoming Run and receive a free Green Gallop t-shirt! For more information please contact Michelle Willis at email@example.com.