Let the Rhythm Move You

Ever thought about incorporating music into your exercise program?   Check this out…..

When it comes to exercise, many people have every intention of getting to the gym or hitting the basketball court. The problem is they sometimes lack the motivation to do so. Can integrating music into their exercise routines help these people begin and stick to a fitness routine?

According to recent research, the answer is yes, integrating the right music into an exercise program may be just what the doctor or personal trainer ordered. For instance, consider “Eye of the Tiger,” the theme to “Rocky.” How do you feel when you hear the first few beats of the song? Do you feel the urge to get up and move? You may not be up to running the boundaries of Philadelphia, but you may be influenced to scale a few sets of stairs.

“Risin up

straight to the top

had the guts got the glory

went the distance now I’m not gonna stop

just a man and his will to survive.”

The Impact of the “Right Music”

Dr. C. I. Karageorghis, Ph.D., an accredited sport and exercise psychologist, performed six years of doctoral research “in which [he] found that the “right” music can have a very positive impact on sport and exercise performance.” According to Karageorghis, there are four primary ways in which music can aid in exercis

First, “music can narrow a performer’s attention and . . . divert attention away from sensations of fatigue.” Such “effective dissociation tends to promote a positive mood state,” shifting the performer’s thoughts away from fatigue.

Second, Karageorghis states, “Music modifies arousal levels and can therefore be used as a form of stimulant prior to competition, or as a sedative to calm over-anxious athletes.”

Third, music is advantageous during exercise due to the connection between rhythm and human movement. According to Karageorghis, “the synchronization of music with exercise consistently demonstrates increased levels of work output among exercise participants.”

Fourth, Karageorghis says, “the rhythmical qualities of music enhance the acquisition of motor skills and create a better learning environment.”2

Implementing Music into an Exercise Regimen

What is the best way to implement music into an exercise regimen? A recent study suggests selection criteria for optimizing music’s influence on exercise.3

* “Music with clear associations to sport and physical activity may prove motivating,” such as the theme to “Rocky.”

* Music that is unrelated to exercise and sport, such as a popular television theme song, may also be motivating. Karageorghis states, “Lyrics that are related to determination and strength may also conceivably enhance motivation to exercise more intensely and/or longer.”

* The music genre, release date and artist must pertain to the age and background (social and cultural) of the participants.4

* Tempo should be connected to heart rate when selecting music for specific exercise intensity.5

* Most importantly, when selecting music on the individual level Karageorghis suggests, “personal associations should be considered.”

The Role of Technology

Advanced technology is beginning to play an important role in the integration of music and fitness. With MP3 players and Apple iPods measuring in at less than the size of a credit card, listening to personally selected music is easier than ever.

A new product, Nike + iPod, adds an exciting twist in music’s influence on the exerciser. The product consists of a Nike sneaker with a built in sensor that synchronizes words of encouragement with music selection for an optimal workout. The words of encouragement give the exerciser important information about time, distance, pace, and calories burned.

The next time you are getting ready to go out for that run, or head to the gym, keep in mind the benefits music can have on your exercise routine. Let it serve as that extra push to get through a high intensity work out, much like “Eye of the Tiger” did for Rocky.

Larry J. Luter, M.D., F.A.A.F.P.

Chief Medical Officer

Meritain Health