I've been searching online and in magazines for suggestions of songs to listen to while I'm running on the treadmill, and thought I'd share with you what I found.
1. Many sources say to "increase the beat", and to listen to faster music... and your feet will follow suit. And, there is a new study (not referenced, unfortunately) that people exercise for up to 15 percent longer.
2. Fitness Magazine has the most varied array of playlists, everything from "The Ultimate Energy Playlist" to "The FITNESS Top 100 Workout Songs".
3. According to Health online, they suggest "choosing music that inspires you to get your feet moving [from Leigh Crews, spokesperson for the American Council on Exercise], noting that "upbeat lyrics can lift your mood and bolster your self-esteem".
Crews also suggests matching the speed of music to the pace of your workout, using faster music (140 beats per minute) for running. There are some pre-mixed CDs available for walking (company name can be found at the website above).
4. Do you already have some great music, but not sure which ones have the correct beats per minute (bmp)? There is a program called BeatScanner for your computer that searches your music library for upbeat tunes. There is even a program that you can purchase for your MP3 player that actually adjusts your music to your pace (for a lofty $300!), called Yamaha BodiBeat.
5. You can also go online to you favorite music store (like iTunes), and search under terms like "cardio" or "workout" for a compilation CD of workout tunes, or search using your specific type of workout (run, walk, yoga, pilates...even Zumba is included!).
6. If you already know the beats per minute of some of your most energizing songs, here is are the suggested bmp for runners, walkers and joggers who know their pace (how many minutes it takes you to reach a mile):
16 min/mile: 150bpm (slow jog)
12 min/mile: 156bpm (fast jog/slow run)
10 min/mile: 160 bpm (medium run)
6 min/mile: 171 bpm (high intensity run)
I ran 3 miles on the treadmill today, with some new upbeat (both in tempo and lyrics), and definitely ran longer and harder than my usual, without feeling winded. There is definitely something magical to adding your favorite hardcore tunes to your workout! What are your inspirational or upbeat songs that helps you through your workout?
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