This one thing can increase the effectiveness of your training by 15 percent!
You’re already half a minute into Mountain Climbers. You really can’t do it anymore, you want to break up. But then comes this song that pulls you in so hard and suppresses any pain of exertion that you hold in for the entire minute. chaka!
This phenomenon is not rare. It is even scientifically proven. music can help you Sports make it more efficient – up to 15 percent! How exactly this is connected, we explain here.
Music makes training more effective
A Brazilian study was published in the Journal of Strength and Conditioning Research that examined running behavior with and without music. Fifteen runners were asked to cover various 5-kilometre distances, sometimes listening to music, sometimes not. The results showed that the runners ran faster through the laps when they were exposed to the headphones. This effect was also shown by other studies with beginner joggers and marathon runners. A yield increase of up to 15 percent could be measured.
In another study, researchers at Burnel University in London found other effects that music has on the body during exercise: music distracts from exertion and creates a positive mood. Endorphins are released and reduce the sensation of pain, especially when your favorite song plays.
In addition, music can be used specifically for relaxation – breathing becomes deeper and more even, which means that the muscles receive more oxygen. Calm sounds also calm the mind. And if pacing and training are coordinated, this can improve motor skills on the one hand and increase performance and explore limits on the other. However, this is also where the crux lies: Be careful not to exceed your limits! A heart rate monitor helps you monitor your heart rate.
Combine music with training.
So it is important that the music adapts to the speed at which you exercise. This plays less of a role in pure strength training, but it does play a role in HIIT workouts or jogging. You automatically match the tempo to the beat. If the beats are too fast here, you get out of breath faster, if they are too slow, the training is less effective. 130 to 140 BPM (beats per minute) are suitable for beginners or easy laps for jogging. For advanced users we recommend 160 BPM or even higher. The easiest way is to download an app (eg Spring or Rock my Run) that automatically measures your cadence and plays music accordingly.