Music has a noted effect on exercise
FITNESS SOLUTIONS
It seems music and exercise have always gone together. Visit any gym or fitness class and it’s plain to see how big a role music plays in the experience of getting in shape. Most seasoned exercisers have their favourite “workout playlists” and inspiring movies just wouldn’t be the same without a training montage set to music. With the right soundtrack it seems that we feel stronger and we can move better, for longer.
This all seems self-evident and anyone who has worked out knows exactly what I’m referring to. With this week’s column, however, I want to explore the connection between music, exercise and health and fitness. In other words; are there evidence-based findings about the effect of music on physical performance?
I came across a paper by Dr. Len Kravitz from the University of New Mexico that examines research literature on the relationship between physical performance and music. Some of the findings back up the anecdotal experience of most fitness participants, while other findings were a little more surprising.
For example; the effect of music on physical strength changed when the music was stimulating rather than “sedating.” Test results showed muscle tension increased while listening to stimulating music and decreased when listening to music that calmed the participant. The most intriguing finding was an increase in muscular ability when exercising with no music, in silence. In practical terms this would mean if you want to get stronger, you should either pump up your strength training sessions with energizing music, or play no music at all, and save the smooth jazz for your cool down. The literature did not specify which genre of music was stimulating. One could assume that it comes down to personal preference. For me, it would mean Metallica, for many of my clients it would mean Motown. If you like it and it pumps you up, it’s the right kind of music!
Another interesting application of music in fitness is in the rehabilitation of gait disorders. A gait disorder is a deviation from what would be typically referred to as a “normal” walking pattern. Commonly seen in people with neuromuscular or skeletal problems, gait disorders can have a significant impact on daily tasks and activities. Based on the research cited by Kravitz, music can favourably influence co-ordinated walking and the body’s equilibrium. The idea is that exercisers anticipate the beat of the music when walking, which improves gait regularity; creating a smoother, more co-ordinated walking pattern.
For everyday exercisers just trying to stick to a routine long enough to achieve positive results, there are plenty of reasons why a thoughtful approach to the music playing during your workout is important. The genres, the tempo, the lyrics all have an impact on performance. This happens by enhancing motivation through mindset shifts and as a distraction from discomfort. I remember running a 10 km race after having the flu. I felt absolutely awful and was justifying, in my mind, that walking the last 2 km was OK. Basically, I was feeling sorry for myself. At that moment, the theme from Rocky came on through my ear buds. The association was immediate and I not only jogged the last 2k, I sprinted across the finish line! Thoughts of Rocky Balboa inspired me and the music made me temporarily ignore my upset stomach.
To put together the best playlists for your workouts, choose music that has a tempo that fits your activity. Inspiring, motivating lyrics and songs that evoke positive, successful times in your life (or in the life of a character you experienced in a movie or book) help spur you on when you feel like quitting. Other aspects to consider are whether the music is written in a major key (known as the happy key) or in a minor key, which is often sombre.
Medical Exercise Specialist Ernie Schramayr helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com.