The fitness world can be split into two groups – those who find the incessant beat of music annoying while they exercise, and those who cannot lace up their runners if their iPod isn’t charged.
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If you fall into the latter, chances are you use the music to push yourself to work harder as you train.
Personal trainer Lukas Chodat says while he doesn’t use music during group training sessions, he and many of his clients pop their earphones in when working out individually. As well as making you work harder over a longer period of time, he says music can be a good way to time yourself while doing interval training, by going hard for one song and pulling back during the next.
‘‘It’s a real great motivator. I find it gives you that extra 10, 15per cent that you don’t get when you’re not listening.’’
‘‘We’re funny beings as humans, you hear a song you like on the last one minute on the treadmill and it can just give you that shot of adrenalin.’’
Chodat recently lost his iPod and found there was a huge difference in his performance when he had to go without music.
‘‘I found the training wasn’t intense as it could be, and when I found it again, it was brilliant, it was like a shot in the arm.’’
There have been numerous studies into the effects music has on performance, with many recommending it has the most benefit when the beat count of song is synchronised with the activity being done. In layman’s terms, listening to an Adele ballad while running five kilometres won’t help you push yourself, just as listening to Eye of the Tiger while working on your yoga moves isn’t going to put you in the right frame of mind.
When doing cardio or strength work, the recommendation is to listen to a song with between 120 and 140 beats per minute, such as Sweet Child O’ Mine by Guns N’ Roses or Higher Ground by Stevie Wonder (or Red Hot Chili Peppers, depending on your musical tastes).
Using music during your cool down and stretching can also be beneficial, as the right tune can encourage you to take your time and do the moves properly.
‘‘It can help hold stretch poses longer and cool those muscles down without the potential effects of injury. If that fast beat is still going, you will rush through those things a little bit more, so it’s important to transition on that,’’ Chodat says.
While he does not want to reveal the slightly embarrassing song choices that really pump him up, he says any rock or hip-hop songs with a good beat generally do the job.
A survey released by music streaming website Spotify earlier this year seems to indicate Australians have a definite preference for hip-hop and DJs when they work out, with songs such as Don’t You Worry Child from Swedish House Mafia, Thrift Shop by Macklemore and Ryan Lewis and Diamonds by Rihanna making it into the top 10 of the 50 favourite workout songs.
Chodat says listening to music can be especially beneficial for people who don’t really enjoy exercising, but know they should be active to improve their health.
‘‘What it really does is distract you. At the end of the day, running on a treadmill in the gym isn’t the most fun thing. It allows you to escape what you’re actually doing, but still do something fantastic for your body,’’ he says.
‘‘It’s hard enough as it is, so if you’ve got any extrinsic motivation that can help, then go for it.’’
The Mercury canvassed three of the region's leading athletes about the music that motivates them.
CASEY EASTHAM
Michael Jackson and Nickelback feature on the playlist the Albion Park Hockeyroo listens to while running or cycling.
Do you find listening to music while you exercise motivational or distracting?
I find listening to music very motivational for a game. It helps distract me from thinking too much about the game. You have to be cautious as a sports person to not mentally play the game before it even starts.
I listen to music usually always before a game, however we don’t get the opportunity to listen to music while training on the field, but I do listen to it if I am going for a run or completing a bike session.
Do you use any other external stimuli to motivate yourself?
I use a fair bit of visualisation to help motivate me for the game. When I picture images in my head, I focus on the positive aspects like being really explosive and sharp with my running and skills and I also picture perfecting skills all over the field.
What genre of music do you listen to?
I have two very different genres of music I like to listen to before a game. Prior to a match I usually listen to acoustic love songs or something along that line, as it makes me feel calm and also because it reminds me of home and the people there. On the flip side, I listen to rock music from Nickelback to fire me up, but I usually listen to these types of songs when I am doing a bike session where I really need to push myself.
What are your top five songs to listen to while exercising?
Next Contestant – Nickelback
Slide – Goo Goo Dolls
The Way You Make Me Feel – Michael Jackson
Where I stood –Missy Higgins
Wherever You Will Go –Charlene Soraia
What song really gets your heart pumping?
Heart pumping would be either Next Contestant by Nickelback or Show Me How You Burlesque by Christina Aguilera.
Are there any guilty musical pleasures on your exercise playlist?
I have a lot of Michael Jackson in my playlist and I also love finding and playing the oldies from The Cranberries, Alanis Morissette and Tracy Chapman.
DAVID SMITH
The Warilla kayaker became the first Illawarra gold medallist since 1972 after taking out the K4 1000m race with his three teammates at the London Olympics. When not on the water, he listens to a mix of rock and hip hop to work harder.
Do you find listening to music while you exercise motivational or distracting?
Most of the time I would listen to music in the gym and that’s a basic mix generally due to everyone working out. I definitely can’t go to the gym without it as the silence itself can be distracting. The other time I will use it is before we race and sometimes if I’m feeling tired before a really hard training session.
Do you use any other external stimuli to motivate yourself?
No, I don’t really find much out there that stimulates me without it being a distraction to what I want to do. Maybe I’ll watch some races from the past to get a feel for what I’m in for, and to get a sense of the intensity required.
What genre of music do you listen to?
Mostly dance/electronic, mixed in with a bit of Red Hot Chilli Peppers.
What are your top five songs to listen to while exercising?
They are changing every couple of months, but I’ll find there’s a certain few songs I’ll listen every time we head out to race for the world champs or Olympic Games. At the moment in the gym, there’s a fairly broad range right now, quite a few from the latest Triple J Hottest 100.
What song really gets your heart pumping?
Before the games, I was listening to a bit of Avicii, Calvin Harris, Art vs. Science, Parachute Youth and Rudimental.
What song do you use to cool down?
No songs for that, we’re generally in to much pain when cooling down, but when I’m chilling out in Europe it will be Red Hot Chili Peppers or I live stream i98 to get a feel for home.
Does other people’s music, or things such as music channels in the gym, disturb you while you exercise?
Terrible music agitates me a lot in the gym. You need a good beat to listen to while you’re working really hard.
RYAN GREGSON
Currently in the United States at an altitude training camp, the Bulli mid-distance runner relies on house music and rap to get him through a gruelling workout.
Do you find listening to music while you exercise motivational or distracting?
I find listening to music while exercising both motivational and distracting. If I’m running with my headphones on and a song by Kanye West or Soulja Boy comes on I definitely get pumped up and start running a little faster. Music can also make the run feel like it goes faster, as I’ll be running along and enjoying the music and then boom, 15 minutes has just disappeared.
Do you use any other external stimuli to motivate yourself?
I enjoy watching (boxer) Floyd Mayweather Jr. videos on YouTube. He’s my favourite sports star and watching him box during his workouts will make you want to go out there and hit something, or maybe just hit the pavement.
Do you listen to music before a big race?
I actually don’t. I find if you have headphones on you’re shut out from the world. I enjoy talking with my Dad during warm up because he always knows what to say to relax me.
What genre of music do you listen to?
I usually have two playlists on the go. One will be general music that will include house music, gangsta rap, or any current pop song you will hear on the radio. The other playlist will include songs that are all intended to pump me up. Plenty of rap, with the usual ‘‘rags to riches’’ song lyrics to make me want to succeed.
What are your top five songs to listen to while exercising?
Turn My Swag On – Soulja Boy
Stronger – Kanye West
Forever – Drake
I Made It – Kevin Rudolph ft. Lil Wayne
Yonkers – Tyler The Creator
What song really gets your heart pumping?
All Of The Lights – Kanye West ft. Rihanna
What song do you use to cool down?
Ride Wit Me – Nelly
Are there any guilty musical pleasures on your exercise playlist?
Of course. Justin Bieber always finds a way to sneak on to my playlists.