Music could improve your workout helping you last more and enjoy more.
You just need to know which types of songs put on your playlist.
Hiit Workout With Weights For Fat Loss - Music and Your Workout: Playlists, Volume, and More
Music can motivate you to work more and more, says David-Lee Priest, PhD, psychologist and researcher at East Anglia University, Norwich, England.
Quick music, especially, can help, because it distract you from getting tired or wanting to stop exercising, says the priest.
There is a capture: If the song is very fast, it will probably not help its performance, enjoyment or resistance, says KarageOrghis, PhD coasts, a specialist in sports psychology at Brunel University in London.
"The results show that there is a sweet point in terms of time between 120 and 140 beats per minute," says Karagorghis, who studied the effects of exercise music for more than 20 years.
As you respond to music also depends on who you are. If, like most people, you work at a moderate level a few times a week, music is definitely an advantage. It's like the "cheese sauce on the top of the broccoli," says Priest. That is, you can tolerate the best exercise if you are listening to music.
But if you are an elite athlete, or if you discover a very intense level, you are already so on it that music may not give you so much of an advantage.
Listen to anything you want. If you like it, you can check the beats per minute (BPM) in an application.
Choose songs that mirror your heart rate depending on the exercise level suggests KarageOrghis.
For example, it recommends slower songs that have time within the range of 80-90 bpm, such as "stereo hearts" by heroes of gymnastics or "twilight" by the cover, when you are heating or cooling.
.As you pick up the pace to a moderately intense level, KarageOrghis says songs within the 120-140 BPM range are ideal - as "Starships" by Nicki Minaj (125 BPM), "Domino" by Jessie J (127 BPM ), and "turn me" by David Guetta with Nicki Minaj (128 BPM). The songs above 140 BPM are unlikely to improve training, he says.
Take easy in your ears.
In the short term, there are few consequences to listen to very high music, says the audiologist Marshall Chasin, director of auditory research in the clinics of Canada dos musicians. The music curse on your iPod during a training can lead to a slight pressure, touching your ears and temporary hearing loss. In most cases, the hearing will recover fully in about 16-18 hours, Chasin says.
But if you make a habit, listen to very high music on headphones can cause permanent damage, says Brian Fligor, director of diagnostic audiology at Boston Children Hospital.
In some severe cases, people who explode their music for long periods of time can develop chronic tinnitus - touching permanent in the ear. Follow the Council of Fligor: If you use headphones, follow the rule "80 to 90". This means that it is safe to listen to music on a portable device, such as an iPod, 80% of the maximum level for no more than 90 minutes a day. More than that, and you risk opposition to your ear, he says.
Moderation is a good plan, says Chasin. "If it's your favorite music, by all means, turn your iPod," he says. "Only turn it off after a reasonable level." And if you overload your ears one day, keep things quiet in the next few days.
let's say you have increased the volume too high during a training on Friday. For the rest of the weekend, limit the volume to 50% or 60% of the maximum level, says Chasin. That does not undo any damage to explode your music on Friday - just prevents super high music from becoming a habit.
Fligor also suggests using sound insulation headphones that silences the background noise. That can make it easier to dial the volume, since you do not have to drown other sounds.
Just do not use your headphones if you are exercising outdoors. You need to be able to listen to traffic and other things going on around you because of security.
