Since the dawn of man, every civilized culture has made music. Music has a unique effect on both our emotions and body. Good music isn't just good for the soul as research has found certain tunes can help boost your weight loss. Music plays a role in many of our lives without us even realizing it. Whether we tune into The Voice for our weekly entertainment, listen to the best country songs on our way to work, or even make a trip to visit the Rock & Roll Hall of Fame, music is all around us. In the hustle and bustle of everyday life, pressures can easily build up, weighing us down. One outlet that many use to help deal with these challenges is exercise. From yoga to strength training, millions of people engage in physical activity daily, with benefits ranging from improved health to a heightened sense of well-being. During weight loss, music can be a powerful motivational ally, helping you push a little further during each workout and enjoy burning calories more. For all the music and fitness lovers out there, before hitting the treadmill next time, consider tuning into these beats to fast-track your fitness results.
The Science Behind the Beat: How Music Motivates
Research has proven music’s efficacy as a workout booster, allowing us to push ourselves harder and faster even when fatigued. Many athletes routinely use music to enhance their workout but this is the first time that research has actually proved its benefits. Results found that those who ran along with the beat enhanced their performance by 15%. Music has a unique effect on both our emotions and body. While slow-tempo music can help us feel more relaxed by decreasing our heart rate, fast-tempo music has been linked to an increase in concentration. A study done by The Journal of Positive Psychology has even shown an improvement in mood and an increase in happiness in those who listen to upbeat music.
According to an ACE article, music serves as a distraction from pain and physical discomfort during a workout, ultimately improving exercise intensity and durability. By listening to their favorite songs, people can focus less on their breathing and fatigue, making them perceive the activity as less taxing. Music has also been linked to helping individuals maintain pace. An article by Scientific American suggests that music creates a “rhythm response”, a tendency in people to synchronize their movements with music.
Apart from the physical aspect, music can have a profound impact on your overall well-being. An Oxford Academic study showed that participants who listened to music they deemed enjoyable had higher levels of serotonin, commonly known as the “feel-good” hormone. Exercise itself is a great way to boost your mood and energy levels, and when you mix it with music, you create a powerful combination.
The Cultural Connection: Nostalgia and Inspiration
Much of music’s effect on us comes from its cultural impact. When we hear a song often, we tend to enjoy it more, which gives us a stronger motivational boost during exercise. There are also many specific songs that we associate with athletic determination, whether through movies, TV or their use at sporting events. Songs like “Eye of the Tiger” or “Chariots of Fire” may remind us of the inspiring moments these songs accompanied in the past, summoning up thoughts of overcoming adversity and beating the odds.
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Finding Your Perfect Beat: Tempo and Energy
The best tracks for your workout playlist will be those with truly energetic beats, songs that make it impossible for you to sit still. There is also a pretty defined speed that must be adhered to and tracks should ideally be between 120 and 140 beats per minute to maximise the results. The perfect tempo for a workout track will be between 120 and 140 beats per minute (BPM). As a frame of reference, Michael Jackson’s “Thriller” is about 120 BPM, while “Beat It” is nearly 140. You don’t have to force yourself to stick with these parameters-any song with high energy or an inspirational message can be valuable for your playlist. If you want to know how effective your favorite tunes might be in improving your workout, check out songbpm.com. LifestyleSlimmingMatching music to your heartbeat can increase the number of calories you burn, according to research.
Keeping your heart rate at a certain beats per minute (BPM) can help optimise fat burn during HIIT sessions, according to OneMedical. Short high intensity interval training, HIIT is a type of exercise that jumps between bursts of heart-pumping exercise to low intensity movements. A PubMed article found that HIIT can burn 25 to 30 percent more calories than the other forms of exercise, as reported by WalesOnline. The research suggests trying to match your heart rate to the BPM of the tunes while doing HIIT.
OneMedical says: "For the intense bouts of HIIT, you should shoot for your heart rate to elevate to anywhere between about 148 bpm (about 80% of the max) to 175 bpm (about 95% of the max). "The music lovers at guitarguitar took to Spotify to find the biggest hits between the suggested range of 148 to 175 BPM with tunes from Harry Styles to Nicki Minaj. A guitarguitar spokesperson said: "As the world becomes more health-conscious, integrating music and fitness is a popular approach to make workouts both efficient and enjoyable. This playlist could be a game-changer for many fitness enthusiasts."It's not just about moving to the rhythm; it's about optimising every beat to get closer to your weight loss goals. Whether you're gearing up for a marathon or just a quick jog around the block, these songs are sure to get your heart rate pumping."For all the music and fitness lovers out there, before hitting the treadmill next time, consider tuning into these beats to fast-track your fitness results.
Top Workout Songs with High BPM
The top 10 songs with the highest BPM from the playlist:
- Light Switch (Charlie Puth) - 184 BPM
- Can't Tame Her (Zara Larsson) - 182 BPM
- TQG (KAROL G) - 180 BPM
- Pound Town 2 (Sexyy Red, feat. Nicki Minaj & Tay Keith) - 178 BPM
- Curtains (Ed Sheeran) - 176 BPM
- Overpass Graffiti (Ed Sheeran) - 176 BPM
- Price Tag (Jessie J) - 175 BPM
- As It Was (Harry Styles) - 174 BPM
- Speed Drive, From Barbie The Album (Charli XCX) - 174 BPM
- Unstoppable (Sia) - 174 BPM
Music and Mental Well-being: A Holistic Approach
New insight shows that music of any kind, including singing, playing, or listening to music, can have a positive impact on well-being equivalent to that of exercising or losing weight. The meta-analysis published in the Journal of the American Medical Association Network Open examined 26 previous studies composed of 779 participants from several countries, including Australia, the United Kingdom, and the United States. All 26 studies included in the research used the self-reported 36-item short-form survey or a shorter 12-question version, which feature short-form questions on the participant’s quality of life. The studies examined how different types and forms of music impact health, like how gospel music could have a positive impact on heart health, how choral singing in cancer survivors could improve quality of life and lung function, and the impact performing arts can have on overall health.
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“It’s not surprising at all that music enhances emotional well-being. Music offers us rapid entry into a positive emotional space while providing a much-needed break from the stress of life,” says Scott Glassman, Psy.D, director of the Master of Applied Positive Psychology Program at Philadelphia College of Osteopathic Medicine, and author of A Happier You. “Research shows that our brains release dopamine, the body’s natural reward chemical, when we listen to music, especially at the peak of our enjoyment.” Scientists then compared the data to other research that examined the benefits of non-pharmaceutical and medical interventions (like exercise and weight loss) without a musical component and its impact on well-being. They found musical interventions had an equal impact on mental health as non-music interventions, like exercising. And, a subgroup analysis of eight studies found adding music to existing treatment had a significant improvement on mental health versus receiving treatment without music.
Casey Strenski, L.M.F.T., psychotherapist at Sameday Health, says she isn’t surprised by these findings. In fact, she uses music during her therapeutic practices and has found music improves the mental health of her patients. She explains that music is processed in the amygdala, the part of the brain that regulates emotion, and has been found to elevate mood and pleasure. “Music is beautifully rhythmic and engages a part of the brain in the cerebral cortex called the neocortex. It can be used to relax the brain and alter mood since the neocortex is the area of the brain responsible for cognition and perception,” she says. “Flow state is often achieved when one is immersed in their favorite song, which further can help someone get into their zone or place of pleasure or happiness.”
Though there are many theories about what makes music so great for our mental health, experts aren’t sure what it is about music that makes it so good for us-especially our brains. But, we do know, anecdotally, that it can impact mood. “Music can be a great way to create joy in behaviors that might not always feel exciting. A great soundtrack can make a boring walk more exciting, a stressful morning more mellow, and give a hard situation some levity,” says Christine Celio, P.h.D., clinical psychologist and Calibrate emotional health expert. “There is a reason why there is that getting stuff done montage in movies-they create a narrative around motivation that many of us need to push forward.”“Music can be a great way to create joy in behaviors that might not always feel exciting.”For example, Glassman says to consider how you feel when you exercise with music, compared to without. Recent studies have found people get more out of their workout when also listening to music, he adds. “We should recognize too that the choice of putting on a favorite song increases the control we have over our mood. At a broader level, music shapes how we think about and remember our lives,” Glassman says. “It may be particularly effective at evoking positive lifetime memories, regardless of whether the music itself sounds positive or negative. Based on theories of well-being, the more immersed we can become in the music we listen to, the greater impact it will have on how we feel.”The study authors say more research is needed to know for sure. But this isn’t the first time music has been associated with some great health benefits. The World Health Organization published a review that found the arts can improve health and well-being. Additionally, new research from 2021 found actively playing music, even later in life, may have a small but positive impact on cognitive functioning and lower dementia risk.“The study of mental health and its impacts is incredibly important, and the more we learn that we can apply to help people, the better,” Celio says. “Positive changes that impact the quality of life, be music or otherwise, are always encouraging. There isn’t a mood-boosting panacea, but the more tools we have to improve our mental well-being, the more likely we are going to find something that works for us.” She adds that what resonates with one person may not work for another, so options like meditating, journaling, and exercising are all other ways to help improve mental health. So the next time you’re feeling down, try queuing up your favorite song.
Practical Tips for Integrating Music into Your Workout
To maximize the benefits of your workout and enhance your overall well-being, it’s vital to choose music that YOU like. Picking songs to work out to is all up to you - and really depends on what type of exercise you choose. Since it has been shown that matching your tempo to that of a song will help with your performance and stamina, choosing songs with specific tempos can seriously elevate your workout. Too busy to add the task of finding songs for your workout? No need! Looking for a slower and gentler workout? Perhaps yoga or Pilates? Going for a run? Looking to get the most out of your HIIT workout or just get super pumped while hitting the weights? Ready for a great workout?
Anyone who is using exercise as part of their weight loss programme will be particularly pleased by this news as it should give them that extra push when the going gets tough. If you're going out for a run, try running with a smile on your face! Music is used in bars and restaurants, as well as at weddings and parties to increase everyone’s enjoyment of the event, so why not use it to aid exercise?
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