Using Myzone for Optimal HIIT

Here are some helpful tips from MYZONE on achieving your BEST results from HIIT training! OptimalHIIT-1

#1 – HIIT Your Target Zones

When you perform HIIT, your goal is to push into the YELLOW or RED zones during the work phase of the interval and recover into the GREEN or BLUE zones during the recovery phase of the interval. 

Once you’ve outlined your HIIT workout, hold yourself accountable for reaching the target zones during each interval. Keep an eye on your Myzone tile and monitor whether you are hitting your target zones.

If you aren’t hitting the target zones you identified, consider revising your targets.

Use the metric of hitting your target zones during each interval to determine if you’re ready to progress your HIIT workout. You can increase your HIIT workout by either increasing the work-to-recovery ratio (i.e. moving from a 1-to-2 ratio to a 1-to-1 ratio) or adding more sets of intervals (i.e. performing 10 intervals rather than 8).

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#2 – Keep Time

Your Myzone App also allows you to keep time. In fact, you can set the interval timer for your entire HIIT workout. Use the interval timer feature to set the “active” and “rest” phases of each interval and the total “reps” you will perform. For example, you could set up a 16-minute HIIT workout with a 1-to-1 work-to-recovery ratio by setting 1 minute for the “active” phase, 1 minute for the “rest” phase, and 8 “reps” for your intervals.

Make sure you warm up for 5-10 minutes in the BLUE and GREEN zones and cool down for 3-5 minutes in the BLUE and GRAY zones.

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#3 – Track Your Fitness

As you become more fit, you’ll notice that you’re able to recover faster and faster. While it may take you 45-60 seconds to recover down to the GREEN zone from the YELLOW zone when you first start a HIIT program, you’ll find that you are soon able to recover into the GREEN zone much faster.

We recommend using the same HIIT workout (i.e. 10 sets of 60 seconds of work and 60 seconds of recovery) to assess improvements in your fitness every 4 to 8 weeks. Monitor both how many percentage points you recovered and how long it took you to get there. You should notice over time that you recovery and recovery speed increases.

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#4 – Know When to Rest

We’ve mentioned previously that HIIT should be performed at a maximum of 2-3 times per week so that you have an opportunity to recover between the intense workouts. Even if you’re giving yourself 24-48 hours of recovery between workouts, and 48-72 hours between HIIT workouts, your body might need a longer break from HIIT at times.

You can assess if you need more rest by re-visiting tip #1 above.  If you notice that you’re having a really hard time getting your heart rate up into the YELLOW/RED zones or recovering down into the GREEN/BLUE zones during workouts that you typically hit your target zones, your body may need more rest.

Another tip is to check out your Activity Calendar and assess your graphs and pie charts over the past few weeks. Do you see a lot of YELLOW/RED and not much GREEN/BLUE? That might mean it’s time to mellow out for a while. If you have specific MEPs or calorie burn goals, you can always trade out a HIIT workout for a longer duration, lower intensity workout to hit your goals.

As always, listen to your body and use the Myzone App feedback to make sustainable training choices.

Happy HIITing!

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MYZONE Tips For Keeping That New Year Resolution!

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New Year’s resolutions—we all make them and we all have trouble sticking to them. This year plan out some resolutions that are an attainable challenge. If you want to see better results in your workouts, make sure you’re hitting the gym and staying in the yellow and red zones, as well as using your MYZONE  belt to aid in tracking fitness resolutions. If you want to eat better, be sure to plan ahead with a grocery list for pre-planned out meals. Here are 5 New Year’s resolution tips to stay on track:

 

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1. Be realistic

This is a very common challenge people face. It’s hard not to over-reach, but as much as you might want to improve or change something, make sure it’s within the realm of something possible. These goals shouldn’t be easy, but make sure they’re something you can work toward with effort and determination. Your resolution needs to be something you can achieve and be proud of for doing so.

2. Track your progress

There are many ways to work on tracking fitness resolutions and hold yourself accountable to a goal. If your resolution is increasing your exercise effort, then reach for your MYZONE MZ-3 belt and keep pushing yourself to stay in the yellow or red zones. Some friendly competition on the MYZONE leaderboards is also a good way to stay on top of your progress.

 

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3. Create a plan

Outlining how you plan to deal with things that could potentially get in the way of your success will immediately set you off on the right foot. Decide how you want to handle situations that could impact your goals. When life gets too busy and you can’t spend hours in the gym, work with a trainer from Sweat PT to show you how to train effectively and maximize your time at Bailey’s.

 

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4. Share!

Don’t keep your resolutions to yourself, share with friends and family that can help support you along the way. You may even find another person with a similar goal to accompany you in achieving your goals. Try out group fitness which will help you to surround yourself with a support system who will encourage and push you in your classes!

5. Reward yourself

Set small goals or checkpoints toward your resolution so you can reward yourself for hard work along the way. A little something to look forward to after achieving smaller goals can be a huge motivator in the long run. The key here is making sure the reward doesn’t contradict what you’re trying to achieve. If your resolution is to get healthier, don’t reward yourself with a sweet treat, instead go shopping for a new workout gear or new headphones to bring to the gym.

 

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We hope you find these 5 New Year’s resolution tips helpful.  Let us know if you have any other tips and tricks for tracking fitness resolutions by commenting below!

Ditch Long Cardio & Burn Fat Fast!

 

 

Helping each other keep composed through strenuous training

 

Sick of doing long slow steady pace cardio? Get in the best shape of your life by incorporating HIIT into your workout regime.  HIIT stands for High Intensity Interval Training- does that scare you a little? Good! It should! This type of workout is not something you can do while reading a magazine or catching up with a friend, you are working the whole time. You may be out of breath, you may be in pain, but you won’t be bored and your body will thank you! It’s a type of aerobic exercise that burns calories FAST and increases a person’s strength, endurance and overall fitness. It involves 30 second to 3 minute intervals of high-intensity cardiovascular exercises and then an alternate period with a low to moderate cardiovascular exercise. These intervals should last the same time, or the low to moderate interval should last a little longer than the high interval.

Top 5 benefits of HIIT from Bailey’s supplement partner, Pro Supps:
1) BURN MORE FAT- You not only burn more calories with HIIT, but during your HIIT routine you also kick your body’s repair cycle into hyper-drive, meaning that you continue to burn more calories and fat in the 24 hours after your workout.

2) KEEP THE MUSCLE, LOSE THE WEIGHT- Many dieters out there understand how easy it can be to lose your muscle along with your fat, and no one wants that, especially after all the hard work that was done to put on muscle. Studies prove that both weight training and HIIT workouts allow dieters to hold onto their muscle while ensuring the most fat loss!

3) IT’S EFFICIENT-HIIT is the ideal workout for a busy schedule. It’s short and does the job! Research shows you can achieve more progress in a mere 15 minutes of interval training (done 3x’s a week) than someone jogging for an hour. HIIT is not limited to a few exercises, you can almost perform any exercise or activity in a HIIT manner; some great HIIT exercises are: high knees, fast feet, jumping lunges, squat jumps, jump roping, biking running, etc.

4) INCREASE METABOLISM- HIIT stimulates your human growth hormone (HGH) up to 450%, which accounts for increased caloric burn and slowing down the aging process while improving insulin sensivitity.

5) ENERGY USE – Since HIIT uses a system of work-to-recovery intervals, your body learns how to effectively create and use the energy that comes for your body’s anaerobic system. HIIT also helps facilitate the removal of metabolic waste from your muscles during the resting periods of exercise. This helps your body maximize the amount of air you breathe in during a workout.

5 New Exercises You Need To Try

If you’re looking to break the monotony of doing the exact same four to five exercises every time you pump some iron then you’ve come to the right place. This article will take explain in-depth how to perform five exceptional exercises you’ve probably never done. Many gym-goers and fitness enthusiasts alike find themselves stuck in the rut of performing the same monotonous routine over and over again. Much of this monotony stems from lack of exercise variety and education on what other movements are effective for their goals. Therefore, this article will take a look at five exercises you’ve probably never done that are suitable for most any gym trainee; if you’re looking to break the monotony of doing the exact same four to five exercises every time you pump some iron then you’ve come to the right place. Try these favorite exercises from Team Labrada.

Chest-Supported Dumbbell Rows
These are a great way to develop mid to upper back strength and they are much easier on the spine than regular dumbbell and barbell rows. Better yet, these require diligent attention to form and remove your ability to cheat the way up, as many people do with dumbbell rows, since your body is held static and there is little momentum involved.
Execution:
Adjust a freestanding bench to about a 45 degree incline (adjust based on the length of your arms)
With a pair of dumbbells on the floor under the bench, face the bench and lean on it with your chest touching where your head would normally be if you were doing DB presses
Reach down and pick up the dumbbells as you lean pronated on the bench
While keeping your elbows close to your sides pull the DBs up towards your midsection; make sure to squeeze your lats at the top of the motion
Slowly lower the weights back to the starting position; this completes one repetition

Glute-Ham Raises
Glute-ham raises are one of the most effective exercises for developing the posterior chain muscles (spinal erectors, hamstrings, calves, glutes). Don’t underestimate these, as many people can’t even complete one rep using just their body weight. If you have a GHR machine in your gym then you’re in luck!
Execution (on GHR machine):
On a GHR machine, mount the apparatus so you’re facing away from the foot/heel pads (i.e. your face will be looking at the ground at the bottom of the movement)
With your feet on the platform (and ankles pressing against the rollers) and thighs resting against the leg pads, slowly lower yourself by extending your hamstrings until your body is about parallel with the floor
Now explode back up the to the starting position by contracting your glutes and hamstrings, this completes one rep
• NOTE: If you cannot do a rep with your bodyweight, use a partner to help assist you. You may also use an inflatable exercise ball to help push off of on the concentric portion of the movement

Alternative Execution (without GHR machine):
Setup much like you would on a GHR machine, but while kneeling on a floor mat.
Have a partner/gym buddy hold your heels down, similarly to how the rollers of GHR do.
Execute the repetition in the same fashion as noted above

Barbell Overhead Squats
These are arguably the most challenging squat variation you can perform as they require a strong core and lower body, as well as strong delts and traps. You may need to play around with your stance on these and find the right foot width; start by taking a stance with your feet about shoulder width apart.
Execution:
With an Olympic bar, setup like you would for doing overhead military presses in a squat rack. Note to take a wide grip; your hands should be near the end of the collars on the bar.
Un-rack the bar and take 2-3 steps backward, lining your feet up much like you’re about to perform a regular back squat.
Now get set into position by pressing the bar overhead and holding it directly over the mid-line of your body.
Begin the movement by lowering yourself until your hips break parallel with the top of your knee, while holding the bar static over your head/mid-line of the body.
Once you are completely lowered, explode off the heels back to a standing position, with the bar still overhead; this completes one repetition.

• NOTE: This is arguably the most technical lift in this article and will take a significant amount of practice to master. Be patient and consistent!

Floor Presses
The floor press is an excellent variation of regular bench presses, performed while lying supine on the floor (hence the name floor press). This exercise is a great alternative from usual chest and tricep exercises like dips, flyes/pec deck, push-downs, etc…
Execution (can be performed with barbell or dumbbells):
Begin by lying on the floor supine in a power rack with the safety pins removed and the bar holders placed about knee level
Your neck should be about parallel to where the bar is, similar to how you would setup on a normal bench press
Take a slightly wider grip than you would on normal bench presses and adjust as needed
Lay your legs flat out along the floor, this forces you to keep your glutes on the ground so you can’t “cheat” the weight up
Tighten your shoulder blades and press the bar out of the rack similar to how you would begin a normal bench press
Lower the bar until your elbows touch the floor, pause for a moment, and press the weight back up to the starting position

DB Six-Ways Laterals
It seems like the exercise selection for working the deltoids is rather minimal, so these are a great movement to add some variety to your shoulder training. Beware these are quite a bit more challenging than usual dumbbell side laterals. The movement consists of 6 different motions, all targeting the deltoids (mostly the anterior and medial heads).
Execution (can be done seated or standing):
With each hand holding a dumbbell setup in position like you would be if you were performing typical DB side laterals (your hands should be pronated throughout the entire movement). The first movement is identical to a side lateral, but once you complete that motion keep the dumbbells static in the top position (i.e. your arms should be straight out to your sides). Now bring your arms so they are straight out in front of you and again keep the dumbbells static in this top position; this completes the second motion
Now elevate your arms so they point straight up towards the ceiling, and hold at the top; this completes the third motion
Now to complete the next three movements, you simply reverse the first three motions you just performed
Once all six motions have been performed and the DBs are back in the starting position, you have completed one repetition.

Conclusion
Hopefully by incorporating these movements into your routine you’ll find some new pep in your gym routine. Better yet, these movements will make you stronger all over and help you shape your entire body. If you’re unsure of how to perform any of these exercises don’t be afraid to look for visual demonstrations on the Internet. Safety and proper technique is key when doing these movements.

Train Like A Pro!

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Keep It Exciting! 

Performing the same workout day in and day  out can set you up for failure. Boredom easily sets in when there is no variety or challenge in your exercise regimen and you may set yourself up for burnout. Athletic training is perfect for switching up your routine and challenging the body while taking exercise to a whole new level. Every workout can be kept new and exciting targeting new muscles while building endurance.

Redesign Your Training Schedule

Aim to incorporate different forms of exercise into your training each week. Choose a few cardio exercises such as running, rowing, jump rope or cycling and then choose 1-2 days of strength training or functional training type exercises like battle ropes, boxing, kettle belle swings, squats or resistance bands.

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Try New Classes! 

Classes are perfect for stepping out of your comfort zone and learning new exercises in a controlled environment helping you to train properly and efficiently. Not only will you build muscle, you will also create new friendships within a fitness community that supports you and holds you accountable. Win Win!

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Cross Train Your Main Sport 

If you are a surfer or a golfer, add strength training and stretching such as foam rolling to your program. This will help you to gain strength and greater endurance while increasing your range of motion while supporting your joints and muscles. Increasing stamina through a sound workout program will greatly improve your athletic performance outside the gym.

 

If you are a cyclist or marathon runner, increasing strength in your legs and core will help to increase stability and add strength while biking or running. For example, try implementing bosu ball workouts that target the abs and obliques for a strong core. Building strength in legs with lunges and box jumps will increase your leg power too. Mix it up, challenge yourself and keep it exciting!

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Train Like An Athlete

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What are the benefits of functional training and what makes functional fitness training so good for you?
Movement Matters! Our bodies are designed to move, not to sit slumped over a computer all day. The less you move, the less blood sugar your body uses. Functional training focuses on training movement patterns rather than isolating individual muscles. If you spend most of your working day sat down in the office, sitting on the chest press machine at the gym is probably counter productive.

Posture! Functional training can help to correct bad posture and muscular imbalances caused by the daily grind, stressful jobs and hectic lifestyles.

Fat Burning! Functional training provides fantastic fat burning workouts, by using full body exercises that improve strength, endurance and boost metabolism, not wasting a minute of your session.

Muscle Tone/Density! It develops strong and lean bodies. Look at gymnasts at the Olympics, they are constantly training movement patterns and lifting their own bodyweight, not doing bicep curls or pounding away on the treadmill for hours!

Stability! Every session includes flexibility, mobility, core stability, balance and strength training principles to keep your body constantly challenged in all areas of a strong, healthy and vibrant body.

Sports Specific! Functional training provides essential training for sport specific conditioning while enhancing the relationship between the nervous and musculoskeletal system, providing quick, reactive, and powerful movement patterns – whether your chosen sport is golf, rugby or MMA.

Core Strength! In functional training, every exercise involves core activation, teaching the core to stabilize the spine against external force, through an array of differing movement patterns and body positions. Crunches alone, unfortunately just don’t cut it!

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Balancing a Healthy Life While Living a Tight Schedule

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When it comes to balance we must keep in mind that is considerably important to focus and prioritize on what matters in our lives and put those items top on our “todo” lists. In the midst of juggling work, family, friends, daily stresses and distractions, it is often challenging to find the time to focus on our health goals. So, how do we create positive adjustments in our lives? Here are a few ways to initiate energy-giving habits and balance a healthy lifestyle with a tight schedule.

Building new habits

 

The key to success is found in our daily actions and routines. We consciously make decisions everyday which become mirror images of our lives. If you feel off balance, stressed or far from goals, it may be time to simply shape new habits and different choices of the ones you’ve become comfortably accustomed to. According to author, Charles Duhigg, writer of The Power of Habit, it is imperative to establish new subtle habits that stick when looking for long-term changes. Duhigg’s theory suggests this can be accomplished in three easy steps.

 

  1. Find a cue that works for you

“A cue can be a particular time of day, a certain place, the presence of certain other people, a particular emotion or a preceding behavior that has become ritualized,” states Duhigg. For example, you can play with a variety of routines or patterns that incorporate friends, family, careers and workout schedules until you find one that fits your specific lifestyle. Whether this is joining classes at a local gym to keep you motivated and held accountable for, squeezing in a workout before you begin your day or simply changing the people you surround yourself with, begin to move outside the comfort zone and explore your options. Find a “cue” that will benefit you and help you achieve your goals. Surround yourself with motivating and inspiring people. Sometimes it’s best to take a moment and reflect on your life and the relationships it is built on. What do the people you associate with have you feeling, thinking, saying and how do they have you acting? If you are reevaluating any negative relationships you may need to separate yourself and make room for the positive in life.

 

 

  1. Choose rewards that grant instant pleasure

Find simple pleasures that provide you with instant gratification, whether it be taking a warm bath, scheduling a massage session, a relaxing Skype date session with a friend or workout class you enjoy.

 

  1. Demolish bad habits

Learn to focus on what truly matter and let go of distractions. Duhigg states, “You need to recognize what the cue and reward are and then find something else that delivers a similar reward.” For instance, if you notice that the fatigue from a long work day (cue) leaves you feeling tired and missing the gym, schedule an AM workout with a friend before work. You will feel energized and accomplished all morning, helping you to perform better in the work environment. Leave your clothes and iPod next to your bed the night before so you are ready to hit the gym in the morning! If stress if a “cue” for you and you tend to reach for fast-food when you are on the go and pressed for time, practice premaking meals to take with you to always have healthy food option on hand.

When it comes to forming habits with exercise it’s just as simple. Find something you can do that you genuinely enjoy and fits into your routine. For example, if you wish to add in cardio to your training program but are not a fan of running in place on a treadmill, find innovative ways to increase your aerobic activity by trying out new activities such as biking, hiking outdoors or joining group classes.

Focus on executing your goals

According to the Cancer Research Centre at UCL Epidemiology and Public Health, it takes an average of 66 days to shape a habit. When it boils down to making positive changes and forming balance in your life, focus all of your energy on making that change. There are going to be many variables standing in your way. Expect that! Whether it be school, your long job hours, children or the fear of leaving a comfort zone, wasting time worrying about reasons why things may not work will never help you become the individual you are fully capable of becoming. You surely will have a reason why it may not work, but it’s all about finding the many reasons why it can and focusing mentally on how it will benefit you, your life and those around you. Believe in yourself that you can and you will find a way to stick to your nutrition and workout regimen. Whether you think you can or you can’t you are right.

 

 

More Tips to Keep Healthy When Busy!

  • Premake your meals on the weekend. Store your food in Tupperware in the freezer so it is readily available during the week.
  • Cook a batch of steel cut oats or oatmeal in a large crockpot with fresh fruit at the beginning of the week. Store the remaining food in the fridge to use on busy mornings!
  • Carry protein shakes and protein bars in your car at all times! You never know when you may be busy and need a healthy snack. Save money by purchasing them at your local Bailey’s Pro Shop!
  • Create a list of all the many benefits that living a healthy lifestyle will bring into your life. Tape this list on your mirror so you see it daily. This list will remind you why waking up for a.m. workouts, eating healthy and building positive relationships in your life will be worth the effort! Some examples you can list are
  1. Feeling Energized
  2. Stress Relief
  3. Healthier body and mind
  4. Demolish your personal records
  5. Build muscle, lose fat and toning the body
  6. Be a positive remodel to your children, friends or family
  7. Feel accomplished, organized and content

(Waking up at 5 a.m. for a workout will be a challenge, so daily visual reminders of why the effort will be well worth it will be an extra incentive to get the job done.)

 

  • Plan your workouts on a calendar as you would an appointment. Make yourself a priority. You deserve that.
  • Surround yourself with others that have goals that correlate with your own. Leave no time spent on negative energy that will interfere with your plan to stay on track.

 

Young woman on a beach ready to start a workout.

Works Cited

Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. New York: Random House, 2012. Print.

Lally, Phillippa. “UCL News.” How Long Does It Take to Form a Habit? Colleagues from the Cancer Research UK Health Behaviour Research Centre Based at UCL Epidemiology and Public Health., 4 Aug. 2009. Web. 28 Mar. 2014.

Go The Distance

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Want an antioxidant boost? Train for endurance. A study published in AGE: The Journal of the American Aging Association, found that a single 45 minute endurance workout could boost your antioxidant system, especially if your in between the ages of 18-25. In the study, participants rode a stationary bike for 45 minutes at an intense level, then underwent tests that produced oxidative stress the following day resulting in an improved response to oxidative stress.

What are some great ways to train for endurance? Try taking one of our cycle classes or add in more cardiovascular exercises into your training with the elliptical, treadmill or stationary bikes.

Aren’t a fan of intense exercises? Don’t underestimate the power of moderate exercise activity either! Every workout does not have to be strenuous and hard to complete. For those of you who engage in a few hours of moderate exercise per week, rest assured, you will still be eligible to reap many health benefits.

According to a 12 year study published in The Journal of Neurology, 43% of people who exercised for at least 6 hours of moderate exercise per week were able to greatly reduce risks for developing Parkinson’s Disease and were less susceptible to developing blood pressure issues. The “fitter” you are, the better your chances are of fending off hypertension by at least 20%! That’s a huge benefit for a small added bit of moderate exercise a few days a week!

Exercise also releases endorphins, “the happy hormones” that ease anxiety and stress and create an overall sense of happiness while elevating your mood. Whether your goal be to increase muscle, bone density, elevate mood, lose fat or build endurance and stamina, Bailey’s is here to help you reach your goals while fitting in a few days of exercise into your busy schedule.

Music, Movement and Motivation

 

Music is powerful! It can take you back in time, flooding your mind with memorable moments. It has the ability to relax the body and mind while gently reducing tension and stress. Music therapy has been discovered to improve the ability of coping with chemotherapy in cancer patients, not to mention its ability to motivate the body and mind, building resilience and strength. Many even enjoy listening to soothing music during meditation and yoga practices to bring the body to a calmer “grounded” state of mind, simultaneously enhancing your body and mind connection.

Tune into Your Inner Strength

When exploring new ways to revamp and enhance your exercise program, it may be worth your while to incorporate an upbeat playlist to your iPod for an extra boost of motivation and energy in your training. In the past, music was simply used as background noise in fitness training videos or classes. Today, we have integrated music as a dominant branch of fitness. Classes like Zumba focus on innovative dance rhythms and light-hearted beats as a base to engaging workouts. Even in the expansion of cycle and spin classes, Pilates, Ignite, mediation and yoga (as mentioned earlier) it is apparent music is incorporated as one of the strongest motivators in the fitness industry. It can inspire movement, showcase personality, lift your spirits, and even make an intense workout seem less challenging.

“Music is a moral law. It gives soul to the universe, wings to the mind, flight to the imagination, and charm and gaiety to life and to everything.” Plato

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Rhythmic Accompaniment Affects Movement

A recent study from the University of Amsterdam experimented by applying music to workout programs to elevate the heart rate in exercisers. The system performed in the study was named the “pace-influencing mode system” and was used to motivate the participants in maintaining their target heart rate for a specific amount of time using a four-step method.

To engage the pace-influencing mode:

  • Match the tempo to the exercisers’ stride and frequency to ensure the connection between the two.
  • Determine the heart rate goal, and the stride frequency and tempo subgoals. For example, if the chorus of the song is a slower beat, the exerciser may reduce speed during chorus and increase speed after bringing the heart rate back to the fat burning zone.
  • Propagate the tempo-to-tempo subgoal desires.
  • Wait for heart rate stabilization.

The system flows through the steps until the exerciser has reached the goal of matching their target heart rate with the tempo of the music. Like high intensity interval training (HIIT) or sprint intervals, music can be a fun yet powerful tool in increasing endurance and speed while promoting fat loss and muscle toning.

Breakout New Beats To Bust Plateaus

At The National Center of Medicine and Science in Sports (CNMSS), a recent study has highlighted music to improve motivation in athletes and reported a motivational effect linked to music correlation, with exercise and positive self-esteem and confidence levels increasing just from warming up to upbeat songs! Additionally, the power of the tunes reduced perceived exertion throughout exercise and facilitated stronger motor coordination. According to the CNMSS, athletes may benefit from the power of music on both a physiological and psychological level, and improve overall health and well-being.

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The Beat of the Music Versus the Beat of Your Heart

Overall, listening to music has the ability to amplify your workout, helping you to perform at your absolute best. Tuning into your playlist may help distract you from any discomfort as you push through the last few reps and sprint to reach your peak rate heart. Get in the zone and watch your body transform while having an enjoyable workout experience! Be creative and integrate new songs and artists on your iPod every few weeks to keep your body and mind engaged and blood pumping hard! On the other hand, if you have a difficult time clearing your mind for a relaxing yoga or meditation session, try implementing soothing tunes to your practices to put your mind at ease. Apps such as 8tracks, Pandora, and iHeartRadio may be useful in helping you select specific music genre playlists related to your specific taste. Now, what are you waiting for? Put your headphones on, get your playlist set, turn the world off, and get in a mind-blowing workout!

References

Chtourou, H., Chaouachi, A., Hammouda, O., Chamari, K., & Souissi, N. (2012). Listening to Music Affects Diurnal Variation in Muscle Power Output. International Journal of Sports Medicine, 33(01), 43-47. doi: 10.1055/s-0031-1284398

Physiology of sport and exercise: Study guide. (2000). Champaign, IL: Human Kinetics.

Wijnalda, G., Pauws, S., & Stuckenschmidt, H. (2005). A Personalized Music System for Motivation in Sport Performance. Pervasive Computing, 10-15. Retrieved Nov. 22, 2014