![]() ![]() He offers this advice because listening to music with more than 150 beats per minute can be very difficult to process, which makes it hard to maintain synchronicity.Īnd if you are looking to put on music for motivation rather than synchronisation the research suggests that 120 to 140 beats per minute is the "sweet spot". "If for example, you want to run at a very high-stride frequency of say 180 strides per minute, what you might do is select a piece of music that is rhythmically quite busy, that has a total of 90 beats-per-minute and you would take a stride cycle on each beat" he says. But rather than choosing something with a very fast beat, Karageorghis recommends going for something with a beat that’s at exactly half of your desired pace. If you are using music to enhance your performance rather than simply to distract, then it is imperative to select tunes with a tempo that corresponds to your desired movement rate. But the professor points out that these tests were conducted in sterile laboratory conditions where there is little else to distract participants real world results may differ. In Karageorghis’s studies, this metronome effect has reduced oxygen intake by up to seven percent. The key to listening to music, then, is to synchronise your movements to the beat in order to enhance energy efficiency. "When you apply music in the synchronous mode where people consciously synchronize their movement pattern to the music that can have an ergogenic or work enhancing effect of 10 to 15%,” says Karageorghis. It can impact how you respond to that tiredness, though - it can actually motivate you to keep going.Īs well as distraction, there’s another way in which music affects our sporting performance: by synchronizing with a beat. When you’re really straining in a workout, music is unlikely to distract from the fatigue. One explanation for this is that music can help to distract from pain and fatigue which enables people to work out for longer.Īccording to Karageorghis, the benefits of distraction are most prominent during low to moderate intensity exercise. Can music actually improve my performance?Īs outlined in a recent review in the Psychological Bulletin journal (opens in new tab), research suggests that music helps improve sporting performance. Beyond the anaerobic threshold, music is generally ineffective, but well-selected music can reduce perceived exertion by 12%," he adds.īut once someone is exercising at beyond 75% of their VO2 maximum (opens in new tab) during a high intensity workout music is "relatively ineffectual" in influencing perceptions of exertion. "Music that is arbitrarily selected will reduce perceived exertion by about 8% in low to moderate intensities of exercise. What’s more, the research in this area is expansive, with more than 100 studies showing on average a 10% reduction in perceived exertion in low to moderate exercise when listening to music.īut what tunes work best? Well, Prof Karageorghis says listening to "any type of music" will reduce perceived effort whether you like the music or not. It soon becomes clear that, by boosting pleasure, music can reduce perceived effort and make a workout feel less tough. That’s the hormone which promotes positive feelings. Meanwhile, another study showed participants who listened to music they deemed "pleasing" had higher levels of serotonin as reported in the International Journal of Qualitative Studies on Health and Well-being (opens in new tab). One of their studies published in Psychology of Sport and Exercise (opens in new tab), found that listening to music led to a 28 per cent increase in enjoyment in physical activity, compared with listening to nothing.Įnjoyment was also 13 per cent higher for participants who listened to music, compared with those who listened to a podcast. ![]() Prof Karageorghis and his team at Brunel University London have spent years monitoring the brain's response to music while people exercise. ![]() How does music influence mood during a workout? He has recently published a second text, Applying Music in Exercise and Sport (Human Kinetics), as well as an associated study guide. His scientific output includes over 200 scholarly articles, 14 chapters in edited texts and the text Inside Sport Psychology (Human Kinetics), which has been translated into Polish, Turkish and Farsi. He is a Chartered Sport and Exercise Psychologist (British Psychological Society), Chartered Scientist (Science Council) and Fellow of the British Association of Sport and Exercise Sciences. Professor Costas Karageorghis is an expert in sport and exercise psychology. ![]()
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