Extreme sports, amazing athletes. Unreal.
(Source: youtube.com)
Super cool bike ride, comparing 1974:2011
(Source: youtube.com)
How Does Music Affect Your Workout?
Are you the type who cannot go a second into a routine without bumping tunes or do you like to focus on each aspect of your form? I am personally not the later I require a long playlist full of all my favorite tracks. From my background I am aware that a strong mind-muscle connection has immense effects on physiological improvements. With that being said I was curious, does music interfere with mind-muscle connection? Can music improve your focus? Does the genre of music matter? These are the questions I set out to answer.
Research states exercising with music has many positive effects in comparison to working out with no music. What really caught my attention was the mention of how music causes a state of relaxation allowing the muscles to relax and in return causing an increase in blood flow. The more blood that flows through your system while training the higher the number of oxygen molecules delivered during each repetition. To me this is only good news!
As a result research also shows that individuals who listen to music while training spend on average more time during their routine, work harder and have a higher overall heart rate. Whether you are training your cardiovascular system, your muscular endurance system or trying to build your muscles hypertrophic ally, all three of those statements can benefit you!
To answer the final question I presented earlier, the genre of music does matter. If you like to listen to genres such as electronic, metal or anything with a fast beats per minute count; research states your movements overall will be quicker. The study showed individuals who listened to faster music produced faster reaction times and higher arousal levels. This later makes sense as we all know loud music sure makes the heart beat! So if you are going to listen to music make sure to listen to something other than classical!
That about sums it up, listening to music does not interfere with your exercise routine and does prove to be physiologically beneficial.
Next time you head to the gym don’t forget your music player!
Ciao for now,
Ashly Hill
Head of Fitness Development
~Excel Performance
Turning the Beach into Your Gym!
When training in the sand your body is required to work harder in a multitude of ways in order to counterbalance the unstable surface. This instability puts a higher demand on your leg muscles resulting in improved running speed, vertical jump, pedal agility and quickness; skills which are used on a consistent basis when living an active lifestyle. The most noticeable challenges are when you run, walk or jump while standing in sand. The leg muscles will become stronger, in comparison to training on a solid surface, while they are put through a larger range of motion.
If you prefer to wear shoes while you train don’t fret, research shows training in shoes or bare feet in the sand results in the same physiological adaptations. A huge benefit of this type of training is the lower levels of impact on your joints. Sand is highly compressible and forms to your foot on impact therefore cushioning your foot rather than applying force up your leg which overtime can cause injury. Studies have also shown that training in the sand produces lower levels of muscle soreness. If you find that after a hardcore training session your soreness levels persist for a few days, maybe beach training is your solution. Instead of doing your cardio in the gym or running along a path in the park, make your way to your local beach and start jogging along the shoreline! What more could you ask for in a workout?
Cardio routines are not your only option for a day at the beach. If you have a few light dumbbells sitting in your closet or even a yoga matt pull them out. If your current routine includes designs such as high-intensity interval, circuit or anything related you can do your exact routine but on the sand. Now I don’t mean to say you should do this every day but use this for a challenge day within your current routine to prevent plateau.
Be safe and happy training!
~Ashly Hill
Head of Fitness Development
Excel Performance
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