What is the best type of music for training? Science gives the answer

This text was written by a TecMundo columnist; finally learn more.

You’ve probably felt strong excitement when listening to music in the car, on the bus, or in your daily activities. Music in physical exercises can be a good strategy to increase training. It has ergogenic effects, meaning it improves exercise performance, and this has been scientifically proven. Here’s why, according to science, what’s causing this effect and what’s the best music for these occasions.

A recent meta-analysis found that music reduces perceived exertion during exercise. Music boosts motivation, mood and pleasure exercise while reducing the unpleasant sensations associated with exercise, these effects are psychological.

An intrinsic cost to exercise is the effort that can be repulsive for many people and makes it difficult for them to relate to training. One strategy for overcoming this challenge is to divert attention from effort; this is what we call external dissociative focus of attention, which is the focus on irrelevant stimuli in the environment, such as objects in space, ambient sounds or music.

Research into the relationship between music and exercise is not new. A 1911 study of athletes at a 6-day cycling event noted that they performed better when a military band was playing than when there was no music. According to the author, “Music has a real and significantly stimulating effect on physical effort.”

If you run, there may be a small but significant effect on the use of oxygen, a physiological effect that can be explained by the rhythmic elements of music that increase the biomechanical efficiency of movements, such as a sometimes imperceptible adjustment in the muscles. Steps to the rhythm of the music, which increases fluidity and reduces the energy cost of running.

One study showed that bodybuilders focus on a song, not lifting weights (in this case “Rhythm of the Night” in Corona), the activation of the arm muscles was greater.

This may be a strategy to focus on the unpleasant sensations caused by muscle fatigue and complete a few more reps in training. If you are training in bodybuilding, you are a great researcher in this field. collected evidence and came to the conclusion:

A greater effect can be expected when the music is at a faster tempo. (120 beats per minute – bpm) With a volume of 70 to 80 decibels, this seems to correspond to street noise, doorbell or running mixer.

Most played song in 2022, “As are“It has 174 bpm, already” by Harry StylesEnemy“” by Imagine Dragons is slower at just 77 bpm. One of the most played games of 2023 “FlowersMiley Cirus has what is considered almost ideal – 118 bpm.

HE American College of Sports Medicine recommends musical rhythms (bpm) according to the modalities in which high-impact activities, such as gymnastics modalities, are fastest. But what kind of music is ideal? This is not so important and individual preference for the genre of music it seems to have a more consistent performance impact, i.e. listen to whatever you want!

In the science of motivation, one thing stands out more and more: the importance of pleasurable exercise experiences like pleasure. Music is a strategy that can encourage such experiences. If the gym sound doesn’t help and it’s hard to please all music tastes, consider using headphones (here are some workout options), choose your music and live the moment of every workout!

Other times, be sure to enjoy the natural sounds of the environment during exercise, where you enjoy the synergistic benefits of movement and contact with nature, which is a great mental health measure.

fabio dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Sport and Exercise Psychology Laboratory (LAPE/CEFID/UDESC). He is the author of Physical Exercise and Science – Facts and Myths and presents the Physical Exercise and Science program on UDESC Joinvile radio (91.9 FM); The show is also available as a podcast on Spotify.