Table of Contents
- 1 Illustration Pauline Martinet / NZZ What are the benefits of music when exercising?
- 2 For which sports is music recommended?
- 3 When is music not recommended?
- 4 What exactly does music do?
- 5 Which genre is suitable for which sport?
- 6 How many BPM are suitable for which sport?
- 7 Does the use of music differ in popular and elite sports?
- 8 What other positive effects are attributed to music?
- 9 Does music also have preventive effects?
- 10 The article suggests music could be used as a preventative tool for things like falls. What other health issues could be positively impacted by incorporating music, and how might this work?
Music can stimulate you while exercising, but it can also hinder your concentration. We have tips from experts.
Illustration Pauline Martinet / NZZ
What are the benefits of music when exercising?
Anyone who listens to music trains longer and better. Studies show this, says Markus Gerber, Professor of Sport and Psychosocial Health at the Department of Sport, Exercise and Health at the University of Basel. Music also has a proven influence on sprinting, strength and endurance performance and ensures that you tire less quickly. “In expressive sports such as dance, gymnastics or skateboarding, music can improve the quality of movement or create a suitable atmosphere,” says Gerber.
The reward system in the brain is also activated by music, which can lead to people doing sports again and again because physical activity has a positive connotation through music. Music therapist Reto Garcia also observes that music allows exercisers to explore their bodies and can inspire new movements.
For which sports is music recommended?
According to sports physiotherapist Lea Nadig, music is particularly suitable for endurance sports such as running, cycling and group sports such as Zumba or aerobics. And music is also beneficial for strength training: the steady beat helps to find a constant tempo and keep motivation high during longer sessions.
“Music can increase performance, increase tempos, and rhythm, tempo and harmony can have a particularly big influence on physical functions such as the work of the heart,” says Nadig. Patrick Koller from the music learning platform Matchspace Music also recommends music as mental preparation and to get you in the mood before competitions.
When is music not recommended?
The scientist Markus Gerber recommends avoiding music during complex and tactically demanding sports. “With tennis, basketball or darts, concentration is required during the activity itself.” The physiotherapist Nadig also advises against motor sports, skiing or horse riding. “Here the focus must be on the sports equipment, the nature of the surface or the animal.” In sports such as marathons and triathlons, music is prohibited during competition for safety and fairness reasons. “Music is viewed as doping,” says Nadig.
Personal trainer Alexandra Caprioli recommends avoiding music during activities such as trail running in difficult terrain or cycling in traffic. This means that ambient noise is perceived, which increases safety. “Constantly listening to music can also cause you to pay less attention to your body’s signals and overexert yourself.”
What exactly does music do?
“Music activates the system in the brain that is responsible for emotions, motivation and reward,” says Nadig. This activation can influence heart rate by stimulating the sympathetic nervous system, resulting in an increased heart rate. Music also triggers emotional reactions that can cause stress or relaxation. “Positive emotions can lower heart rate and reduce blood pressure, while negative emotions have the opposite effect.”
The rhythm of the music causes the heart rate to synchronize. “Fast music increases the heart rate, while slow music calms and lowers the heart rate.” Relaxing music can also lower cortisol levels, which leads to a reduction in stress levels and relieves the work of the heart.
Which genre is suitable for which sport?
“I worked on a study that showed that exercisers’ motivation was highest when they trained to their own playlist,” says Gerber. Nadig also emphasizes individual music preference, recommending pop and dance music for endurance sports because of the constant tempo, rock for performance enhancement for strength and HIIT training.
«I recommend hip-hop for group fitness, dance sports and Zumba, as the beat promotes coordination and timing; “Electronic music is suitable for endurance training because of the pulsating beat,” says Nadig. Classical music and instrumentals can accompany yoga and Pilates well, and epic film soundtracks would be inspiring and increase the feeling of greatness, for example before competitions.
How many BPM are suitable for which sport?
Nadig recommends 110 to 150 beats per minute (BPM) for strength training, 150 to 170 BPM for endurance training and jogging, 120 to 130 BPM for cycling at a speed of around 20 km/h.
For intensive workouts, such as HIIT or aerobics, she recommends 140 to 160 BPM, and for Zumba or hip-hop workouts 130 to 160 BPM. For more relaxing activities such as yoga or Pilates, 80 to 100 BPM is suitable, and for relaxation, 60 to 80 BPM is optimal.
Does the use of music differ in popular and elite sports?
“In popular sports, music motivates many people to exercise regularly, to have fun training and to perceive the effort as less stressful,” says Nadig. The right music can create a positive atmosphere and strengthen stamina.
“In elite sport, however, music is used specifically for mental training. Athletes use songs and rhythms to increase their concentration and focus or to mentally prepare themselves for peak performance before competitions.” Music is also used during the recovery phase to calm down after intensive training or competition sessions.
What other positive effects are attributed to music?
According to Koller from Matchspace Music, various studies show that music slows down the aging of the brain. And he also knows of athletes who would play a musical instrument or sing to stimulate other brain regions, such as snowboarder Pat Burgener. “The more diverse they are, the more resources they can tap into,” says Koller.
Playing an instrument promotes cognitive and motor skills. Lung capacity is improved when singing or playing wind instruments.
Does music also have preventive effects?
According to music therapist Garcia, music can stimulate coordination and the sense of balance. “Anyone who moves to music gains confidence in their gait, which in turn can help prevent falls.” Because the more familiar someone is with their body, the quicker they can react.
The article suggests music could be used as a preventative tool for things like falls. What other health issues could be positively impacted by incorporating music, and how might this work?
Here are some open-ended questions based on the article, designed to encourage discussion and diverse viewpoints, divided into thematic sections:
**Section 1: When Music Helps and When it Hinders**
* The article mentions that music can be detrimental during certain sports. What are your thoughts on this? Can you think of situations where music might be a distraction rather than a helpful tool, even in seemingly appropriate contexts?
* Do you believe the advice to avoid music during high-concentration activities applies to everyday life as well, like studying or complex problem-solving? Why or why not?
**Section 2: The Science of Music and Performance**
* The article discusses how music can affect heart rate, stress levels, and motivation. Have you personally noticed these effects while exercising or listening to music? Can you share any examples?
* The article mentions that certain genres are better suited for specific types of exercise. Do you agree with these recommendations? What role do personal preference and familiarity with the music play in its effectiveness?
**Section 3: Music in Elite Sports vs. Recreational Activity**
* The article highlights differences in how music is used by elite athletes compared to recreational athletes. Why do you think these differences exist?
* Do you think the use of music in elite sports raises ethical concerns, especially if it borders on ”performance enhancement”? What line should be drawn, if any?
**Section 4: The Broader Benefits of Music**
* The article mentions cognitive and motor benefits of playing music. Can you think of other positive impacts that music has on our overall well-being beyond physical activity?
* If music has such a profound effect on the brain, what does this suggest about its role in education and early childhood development?
**Section 5: Music as a Preventive Tool**
* The article suggests that music might help prevent falls by improving coordination and balance. Can you think of other ways music might have a preventative role in health, such as managing stress or promoting social connection?
* In a world increasingly focused on digital interactions, how do you see the role of music evolving in promoting physical and mental well-being?
These questions are designed to spark a thoughtful conversation and encourage participants to share their experiences and perspectives on the multifaceted relationship between music and our lives.
