Finding Your Rhythm: The Impact of Music on Fitness
Written by Rory McGarvey
Thumbnail & Banner Photo by Adrian Regeci on Unsplash
Have you ever wondered why so many people at the gym wear headphones? Are they trying to drown out the noise, or maybe catching up on a quick podcast? Well, science might provide some insight into this phenomenon. Those beats in your ears could be doing much more than just keeping you entertained; they could be actively enhancing your workout experience and performance.
Many recent studies have revealed that music is an ergogenic aid, meaning it can enhance physical performance through usage. Some other common examples of ergogenic aids include caffeine and creatine, but there are many other stimulants and supplements that can help athletes and students alike reach the next level in their workouts.
Music, however, helps enhance our fitness in somewhat of a unique way compared to these other aids. Music can help improve exercise in various ways, both psychologically and physiologically. Studies have shown music can help reduce the feelings of tiredness or fatigue as you workout. The feeling of your favourite song coming on as you're struggling through your last rep, and suddenly you feel like you could go another three reps is an example of this; the music is helping to distract and dissociate you from the discomfort you are feeling.
Moreover, the benefits extend to more biophysical improvements as well. Studies have shown that when listening to music, oxygen intake, blood flow, and lactate clearance (lactate is the substance that makes your muscles burn as you're working out; better clearance = less of a burn) are increased throughout the body.
Research has demonstrated that when test subjects engaged in identical exercise routines, those who listened to music consistently outperformed their non-music counterparts. The increase was most notable in endurance exercises, like running or cycling, but the results also increased for other strength-based exercises. The exception to this was short bursts of maximum effort in high-intensity exercises like powerlifting, where no significant difference was found between subjects with and without music.
Tempo Matters
However, it's not just that you're listening that matters, but also what you're listening to. Different genres and tempos of music have been found to have varying degrees of effectiveness in improving specific exercises and activities. For instance, in a study with 19 active women, those who listened to music at a tempo of 170-190 Beats Per Minute (BPM) reported an 11% decrease in perceived exertion compared to when they exercised without music. This means that, on average, they felt 11% less tired when working out to fast-paced music, even though they were doing the same work. The same study found that this trend was consistent with other music rates , with slower music, like a 90-110 BPM tempo song, having less of a beneficial impact on tiredness and so on.
With this in mind, the next time you're out for a run or working out at the Homburg, maybe leave Taylor Swift at home and pick up something with a bit of a higher bpm, like EDM or house music. Luckily for you, music streaming services like Apple Music and Spotify are aware of this, and there are tons of public playlists out there with songs within many specific BPM ranges.
For any lucky Spotify users, the service takes it a step further and actually makes you personalized playlists with songs you like within these BPM ranges. For example, if you go on Spotify and search “180 BPM”, a personalized generated playlist full of songs you like or have listened to with a 180 BPM tempo will generate! Next time you're getting some exercise, give it a shot and see if you notice a difference with some different BPM ranges!
Photo by Spotify
Jamming with Caution
However, incorporating music into workouts has challenges and potential concerns. Safety is one of the most common issues, especially concerning running or other outdoor activities. Simultaneously jamming out to your favourite song and exercising can limit your situational awareness, and being unable to hear poses some real risks when you're in a busy area surrounded by cars and pedestrians. It's always important to be aware of your surroundings, and luckily for us, some technological advancements now exist that can help you enjoy the benefits of exercising with music without fear of this specific risk.
Innovations in Headphone Technology
For example, some headphones, like the Apple AirPod Pros, have a built-in audio transparency feature. This feature helps ensure that you can listen to your music while still hearing the hustle and bustle of the world around you, making it much safer for exercise.
Likewise, an entirely new wave of headphone tech has recently emerged to combat this specific concern of impairing hearing, and that is bone conductive headphones (pictured below). Companies like SHOCKZ sell headphones that, instead of sitting within your ear like most conventional headphones, actually sit outside your ear and work by sending sound vibrations through the cheek and earbones, allowing you to listen to your music while still being able to hear your surroundings perfectly. It’s a pretty surreal feeling; it feels as if you’re listening to music through a speaker, but you're the only one who can hear it.
Photo by SHOCKZ
Avoiding Overdependence
Another potential downside of training with music is that some people believe that training with music can lead to dependency. While this won’t matter for most, it can be a realistic concern for student-athletes who need to be in top form on competition day. Music can help reduce your perceived effort while working out, which is a great tool. But, if you're always using music to exercise, and then you're thrown into a setting where music isn't allowed, like a race or a game, the potential exists that you might feel less energized when compared to your training sessions. The science of such an effect is difficult to quantify, but to help reduce this risk, some experts recommend alternating between using and not using music in your workouts so your mind and body don’t become too accustomed to the motivational boost it provides.
In conclusion, tuning into the right music can really amp up your workout game. Ultimately, it comes down to matching your unique workout style and preferences, as everything works differently for everyone. What matters most is finding the right balance and choosing the best music and tempo for you. By doing so, students can effectively integrate music into their fitness routines, making workouts enjoyable and effective. I encourage you to try some different BPM tempos next time you're at the gym or going for a run; go ahead, try it – your next workout could be your best!