For most people, the very idea of training in silence is unimaginable. Whether you are looking for motivation, inspiration, or distraction, music can play a huge role in your performance.
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In this article, training specialist Joe explains the importance of performing his sessions to music and the effects of music on training from a scientific point of view.
Music plays a role at every stage of your session
When you feel tired or lack motivation, music can help you get in shape. Numerous studies of professional and amateur athletes have found that listening to music before training acts as a stimulant that increases your self-confidence and stimulates your blood circulation. This research has also shown that fast-tempo songs played at high volume can even improve grip strength, muscle endurance, and focus.
Music can also be beneficial to you during your warm-up. Listening to music whose BPM (beats per minute) increases at the same rate as your heart rate has been shown to warm up more effectively than if you do it in silence. To apply this method correctly, start by listening to a song at a medium tempo, then gradually increase the tempo so that it follows your heart rate.
Listening to music during the workout itself can also improve your performance. A study of triathletes training on treadmills found that music had many beneficial effects on them, not only at the physiological (lactate level, oxygen consumption) and psychological (RPE) levels but also in terms of performance (feeling of delayed exhaustion). However, other studies have shown that it depends entirely on the sport being played and that sometimes music can even be counterproductive.
Finally, after your workout, calmer, softer music can help lower your levels of stress hormones, such as cortisol, and lower your heart rate. A slower-tempo song also encourages you to calm your breathing, allowing oxygen to reach the muscles more efficiently.
Compose your playlist according to your training
For a cardio workout that involves repetitive movements, such as running, rowing, or cycling, choose pieces with a steady pace and a constant BPM count. They will help you synchronize your heart rate and cadence. Studies on the subject have shown that beginners who listened to music while running were able to run longer than beginners who ran in silence.
If you practice high-intensity interval training (HIIT), varying tempo songs will be more effective because they reflect the frequent changes in exercise that are characteristic of this type of physical activity. It's recommended to download the New Hit song Mp3 download and choose between slow and fast tempos has been shown to boost psychological energy.