From my own experience in working out and training others, I know how important music is to the experience and success of the session—the high and energy that can only come from the right playlist. “Studies have shown that listening to music during exercise can improve results, both in terms of being a motivator (people exercise longer and more vigorously to music) and as a distraction from negatives like fatigue,” says The New York Times in “They’re Playing My Song: Time to Work Out,” their story on the issue.
Based on the research of Dr. Costas Karageorghis, an associate professor of sport psychology who rates music according to its “motivational qualities for various physical activities,” The Times reported that the key factors for songs for working out are:

1. The tempo: It should be between 120 and 140 beats per minute (BPM), which coincides with the range of most commercial dance and rock music. “It also roughly corresponds to the average person’s heart rate during a routine workout—say, 20 minutes on an elliptical trainer.” In terms of BPMs for different activities, The NY Times compiled the list below based on Power Music compilations:

a. For a stroll walker going at a pace of around 3 miles an hour: 115–118 BPM.
b. For a power walker going 4.5 miles per hour: 137–139 BPM.
c. For a runner: 147–160 BPM.

2. A consistent rhythm: This aids coordination, the ability to synchronize your movements, and provides a timing cue, which “helps you to move more efficiently, which, in turn, can help you with endurance,” not to mention enjoyment.

3. Being loud and aggressive: Especially when strength training or pumping iron, heavy metal or hip-hop “keeps you elevated, especially in between sets.” In other words, the best music gives you a feeling that pushes you to keep going for it through pain and fatigue. According to Dr. Karageorghis, many opt for “Gonna Fly Now,” the theme from Rocky, as it “evokes a state of optimism and excitement in the listener,” which for me and for you is really the bottom line: The music will move you, both figuratively and literally.
PUMP IT UP

When it’s comes to really pumped up cardio it’s all about more beats per minute, so when a long deserves an encore, go for the remix version. Dance remixes always have a faster, more intense tempo, much more beats per minutes than the original songs, which are quite fast to begin with. The remix is always great to help your really pump up your cardio!

If you have any questions please contact me at:
Jennifer Cohen
No Gym Required™
info@ngrfit.com

Jennifer Cohen is the author of NO GYM REQUIRED: UNLEASH YOUR INNER ROCK STAR from which this extract is taken. She is leading the NO GYM REQUIRED movement to teach people to take control of their health and maximize their environment to get to the best possible versions of themselves!