There was a time when music was the forgotten thing in the background while we went about our training. Now it is the star and often the key to creating a motivating and performance enhanced workout. Music can make or break a workout experience and in Group Fitness classes the discovery of this has revolutionised the industry inspiring emotional, connected and "ex-tertaining" experiences.
There are 5 key ways in which music can influence exercise performance; dissociation, arousal regulation, synchronization, acquisition of motor skills and the attainment of flow (Music in Sport and Exercise: An update on Research Application - America's Sports University: The Sport Journal - ISSN - 1543-9518).
Dissociation is a term used by psychologists for diversionary technique. Research has shown that during submaximal exercise, music can narrow attention away from such negative sensations such as fatigue, heavy breathing and muscle soreness and inspire positive aspects of mood such as vigour and happiness thus lowering the perception of effort (Music in Sport and Exercise: An Update on Research Application - America's Sport University - The Sport Journal - ISSN - 1543-9518). Sznedra & Baccharach conducted a test on 10 healthy well-trained males and had them complete two 15 minute treadmill trials at 70% of VO2max. In one trial the subjects listened to classical music, and the second trial was a control with no music. The result of the study showed a significant decrease in heart rate, systolic blood pressure, perceived exertion ratings and lactate levels when individuals listened to music during the treadmill test (The Effects of Music on Exercise" Nicole M. Harmon & Len Kravitz, Ph.D.) Not only can music allow individuals to perceive their exertion to be less, it can influence metabolic and heart rate and blood pressure components.
Music alters emotional and physiological arousal and can be used prior to training as a stimulant, or as a sedative to calm (Bishop et al., 2007). In one investigation with college aged males and females, physical strength was measured using a grip strength test after participants listened to stimulative/energetic music (>130bpm), sedative/relaxing music (<100bpm) and white noise control (sound from a blank cassette) (Karageorghis et al., 1996). Analysis of the result revealed that the subjects who listened to stimulative music prior to the grip strenght test yielded significantly higher strengh scores than the other two groups. Furthermore, sedative music produced significantly lower grip scores than even the white noise group.
Research has shown consistently that "the sychronization of music with repetitive exercise is associated with increased levels of work output" (Music in Sport and Exercise: An Update on Research Application - America's Sports University - The Sport Journal - ISSN - 1543-9518) This applies to such activities as rowing, cycling and running. Musical tempo can regulate movement and thus prolong performance. The celebrated Ethiopian distance runner Haile Gebrselassie is famous for setting world records running in thime to the rhythmical pop song "Scatman." He selected this song because the tempo perfectly matched his target stride rate, a very important consideration for a distance runner whose aim is to establish a steady cadence.
Music can impact positively on the acquisition of motor skills. A study conducted by Beisman (1967) with over 600 boys and girls throughout grades 1-6 compared basic motor skills such as throwing, catching, climbing, balancing, dodging, bouncing and striking learned to music and no music. In all grade levels and in both genders students learned motor skills better with the rhythmic accompaniment. It was also noted in the study that "the music produced a relaxed and enjoyable atmosphere for the students to learn" (The Effects of Music on Exercise? - Len Kravitz, Ph.D.)
Have you ever been performing your favourite exercise routine or sporting activity and just found that you had so much control over your movements that almost anything seemed possible? Most of us refer to this as being in the "zone". Psychologists refer to this as being in a state of flow; when you are immersed in an activity to such an extent that absolutely nothing else matters and you function on autopilot ("Flow Phenomenon" Dr. Costas Karageorghis). Music can trigger emotions and cognitions associated with flow. Great Britian bobsleigh squad at the 1998 Olympic Winter Games came to a conclusion that a rare moment in time was impressed upon the four-man-team- the opportunitiy to clinch an Olympic medal. As the team drove to the bob treack each day for training and competition they would listen to Whitney Houston's "One Moment in Time" while visualising themselves calmly and decisively seizing the moment; which is precisely what happened on race day with a storming last run that clinched Great Britian's first Olympic medal in the sport since 1963. Exactly the same strategy indeed with the same song, was implemented successfully with gold medalist, double trap shooter Richard Faulds at the Sydney 2000 Olympic Games (Psychological Effects of Music in Sport and Exercise: An update on Theory Research and Application - Peter C Terry & Costas I. Karageorghis).
The success of such fitness companies as Less Mills International could be creadited to the realisation of the impact music has over the workout. This company has taken the Group Fitness industry from a movement to music experience where instructors choreographed to a monotonous beat, to an ex-tertaining experience. The music is the life-force of a class; it shapes its mood, encourages emotional connection through lyrics, volume and melody. Instructors are trained to use "music mapping" so you follow the highs and lows in a music track so that information and emotions are delivered at the right time. The tone of the instructors voice must match the mood of the music and when the music is at an absolute high instructors are encouraged to do something unspeakable! Shut up and leat the music speak! Zumba Fitness takes this to the next extreme. It encourages instructors not to speak for the duration of the class and deliver the experience through visuals and the connection to the music. These programs are also very particular when it comes to music choices; Zumba Fitness produces its own music to develop a Latin party atmosphere, if you walk into a Body Combat class you are likely to hear hard beats and rock anthems to creat the empowering atmosphere of the fight and throughout an RPM class, a heavy synchronised beat is predominant to help set the tempo of the ride. It is evident that slower, sedative music relaxes while louder, beat-driven tunes arouse emotions which is why different musical choices are made from warm-ups, to peak tracks, to cood downs. Les Mills International also tends to use top 40 music, or classic, recognised tunes to have a more general appeal with their main stream programs.
Nike and Apple know it! That is why they have joined forces and come up with applications where your ipod can records steps/kms made by your Nike shoes. Music can clear you of negative associations of exercise, synchronise your pace to push your run or ride further and take you to a zone that makes you associate your workout with pleasure and not pain. When I walk into a Body Attack class I am not thinking about the gruelling sporting drills or the exhausting plyometric training I will be facing, I am thinking about the emotional highs of the peaks and the energy in the room. It is the music that inspires that experience and maps out a journey full of possibilities, pleasurable associations and connections.
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