Many people enjoy listening to music during their workouts, whether in an ex-class group, running, or weight training. The style of music doesn't matter - rock, pop, jazz, country, or dance tune - but it should definitely be what you like.
Music can be a powerful motivator, a welcome distraction, a boredom breaker, or just entertainment during exercise sessions. Collect playlists containing your favorites to help you stay inspired and stick to your fitness program. If you need inspiration to put together workout playlists, find out how music influences exercise.
How music influences exercise
Research continues to show that music affects your motivation to move. Have you ever watched a rhythmic Zumba class? Even if you don't want to dance, music can be an important part of your sweat sessions. Here's how:
- Stimulates mental excitement - Studies show that there are direct connections between auditory neurons in the ears and motor neurons, which control movement. Thus, the body reacts physically to the sounds that surround it. Researchers who looked at the psychophysical effects of music on exercise noted that music stimulates the brain, which, in turn, can better prepare the body for movement.
- Improves coordination - Music provides a rhythm with which to synchronize movements (think in a group before class), and moving in this way can stimulate feelings of harmony, satisfaction and self-confidence.
- Increases performance and muscle power - Research indicates that music can increase energy and thus contribute to greater endurance and greater muscle strength and endurance.
- Reduces perceived strain and fatigue - As music can fuel physical performance, it also serves as a mental distraction, so users are less likely to focus on difficulty in workouts or feelings of fatigue. This means that you are motivated to go the extra mile, to jump into indoor cycling sprints, or to kick off the final reps.
- Increase relaxation - For less intense exercise modalities, such as yoga, Tai Chi, or stretching, music can help calm the mind and slow the body to release stress and muscle tension.
- Promotes recovery - A study concluded that music can help maintain the balance between the sympathetic nervous system and the parasympathetic nervous system, which influences the body's stress response after exercise. This means reduced cardiac stress after training and faster recovery.
- Improves mood - Listening to music you love can have a positive effect on mood and promote the release of serotonin, the “feel-good” hormone. Just think about how it feels when you hear your favorite song in the car, at a party, or at the gym.
What is the best music?
There is no prescribed “best” music for exercise. The most important thing is to choose the music that you like. However, the speed and tempo of the music play a role in how music affects your workouts.
It makes sense that you would warm up with slower songs, around 120 to 126 beats per minute (bpm). For strength training, mid-tempo music between 128 and 135 bpm works well, and if you take HIIT or cardio, aim for between 140 and 160 bpm to speed up your pace. And cool down or stretch to slow down songs, to 100 bpm or less.
Ideally, create your playlists to match workouts - so you'll have some for running, others for the elliptical, or rowing sessions and separate sessions for yoga or Pilates. You can use Apple Music, Spotify, or any source you like, or access preset playlists if you're short on time.
A tip - always include an extra song or two to make your playlist a little longer than your intended workout time. That way, if you're motivated to keep going, you don't run out of music!
Going to the gym is a great habit. But when life gets in the way, sometimes you just can’t make it there. That’s why it’s important to have a home sport room. A must-have for anyone serious about staying fit, a home gym lets you get your workout in without ever needing to leave the house.
HERE ARE SOME OF THE GREATEST BENEFITS OF HAVING A HOME FITNESS ROOM :
1. HOME GYMS MAKE IT EASIER TO STICK TO YOUR FITNESS ROUTINE.
According to the etats du nord de l'amérique Department of Health and Human Services, every week, adults should get at least 2 hours and 30 minutes of moderate-intensity exercise, or 1 hour and 15 minutes a week of vigorous exercise—or a blend of the two. The HHS also recommends that you spread your workouts throughout the week and include muscle-building workouts at least twice a week.
Sticking to an exercise routine is easier said than done. But with a home sport room, you can get the workouts you need all from the convenience of your own home. Using private equipment, you get to avoid the traffic that comes with the gym commute, skip the lines for workout equipment, and exercise on your own time. With your home gym, if you exercise any time you have 30 minutes to kill, you’ll get your 2. 5 hours in before the weekend with time to spare.
2. A HOME GYM LETS YOU AVOID BAD WEATHER.
Bad weather is one of the most common reasons that people break their workout routines. Although it might seem like an excuse, oftentimes it’s a legitimate safety concern. There are almost 6 million car crashes annually, and 21 percent are weather-related. About 70 percent of weather-related car accidents happen on wet pavement, and another 18 percent occur during snow and sleet storms. Every year, almost 5, 000 people die in these crashes.
When you have a home fitness room, you don’t need to worry about the commute to the gym and can exercise from the comfort and safety of your own home. Having a home gym doesn’t just help you stay fit; it can also save your life.
3. HOME GYMS LET YOU EXERCISE IN PRIVATE.
We know that exercise helps to relieve stress and anxiety. But what if going to the gym makes you feel so nervous and intimidated that you don’t get the exercise you need ? You can end up in a vicious cycle of anxiety because you’re worried about people judging you. If this sounds like your experience, you’re not alone. Almost 65 percent of women and 36 percent of men avoid going to the gym because they’re afraid of what other people might think. People mostly fear judgment about their weight, but there are many other reported fears, such as :
Using equipment incorrectlyDoing exercises wrongWearing the “wrong” clothesNot looking or being athletic enoughLooking awkward while exercising
But when exercising in your home gym, you won’t have to worry about any of these things. You can wear whatever you please, huff and puff as loud as you want, and watch the dorkiest Netflix shows while you work out and no one will judge you … except maybe your family.
4. A HOME GYM LETS EVERYONE IN THE HOUSE GET THEIR EXERCISE.
Speaking of your family, when was the last time they worked out ? All members of your household – kids, teens, adults, quinquas – need an age-appropriate amount of exercise. We’ve already talked about exercise for the average adult, but what about exercise for younger or older family members ?
The World Health Organization says that young people ages 5 to 17 should engage in at least 60 minutes of physical activity at moderate to vigorous intensity. The majority of their workouts should be aerobic, with bone-loading and muscle-strengthening exercises added several times per week. Ideally, older adults should get the same amount of exercise as their younger counterparts. Folks who aren’t able to reach those minimums—150 minutes of moderate-intensity or 60 minutes of high-intensity exercise – should progressively do as much as they can. Even older adults with limited mobility should be active at least three days per week to prevent falls.
As difficult as it is to get yourself to the gym, it’s even harder to get your kids or older relatives there. With a home fitness room, you can be sure that the people under your care are exercising as much as they should.
5. YOU CAN DESIGN YOUR HOME GYM ANY WAY YOU WANT.
At the gym, your workout is limited by the gym owner’s equipment. Maybe that equipment works for you, but maybe it doesn’t.
Luckily, you can design your home fitness room any way you want. Do you want a rower ? Get one. Do you like a particular kind of treadmill or brand of elliptical ? Done. Do you have a spouse or friend you would like to work out with ? Get two of something. When the gym is in your home, you get to decide what goes in the space.
The possibilities are endless ! But don’t feel intimidated by your possibilités. If you aren’t sure how to start building your home fitness room, there are professional fitness consultants who can look at your home space, listen to your workout needs, and help you design a personalized home gym. And, the best part ? Home consultations are free at G
Ready to Get Started ? At G