We’ve all seen athletes with headphones on before they compete, and there’s a good reason for it. Music’s ability to influence mood and energy levels is well-documented and athletes often use music to get into the right mental state, reduce anxiety, and boost motivation.
Studies suggest that music can indeed enhance physical performance. But how does music actually affect your performance? What kind of music should you listen to? When is the best time to tune in for maximum benefit? How can you create the perfect playlist to boost your workout or calm your nerves before a big event? Here’s the current thinking…
How Music Affects the Body and Enhances Performance
Music can have a powerful impact on an individual’s mind and body. Research has identified a number mechanisms which contribute to this:
- Tempo and Rhythm: Fast-tempo music, typically above 120 bpm, is particularly effective in enhancing performance by promoting a high-energy state and aligning with the natural rhythms of human movement (Schneider et al., 2010; MacDougall & Moore, 2005). This tempo can improve pacing and endurance in activities like running and cycling.
- Central Pattern Generators: The central pattern generator is a part of the brain that helps manage timing and rhythm in our movements. It sends signals to the nerves to keep our movements in sync, like coordinating steps while walking to a beat (Schneider et al., 2010). Musical rhythms can therefore be used to help support movement if the beat is in line with the intended movement – dancing is a prime example.
- Perceived Exertion: Music can distract from unpleasant sensations of fatigue, reducing ratings of perceived exertion. This distraction effect allows people to perform at higher intensities for longer durations without feeling as tired (Rejeski, 1985; Tenenbaum, 2001). This effect is more pronounced during moderate-intensity exercise where interoceptive cues are less dominant.
- Mood and Motivation: Music can elevate mood and increase motivation, making exercise more enjoyable and encouraging individuals to push their limits (Karageorghis & Priest, 2012). Positive emotions induced by music can enhance our performance by reducing the psychological burden of physical exertion.
- Heart Rate and Blood Flow: Music has been shown to influence cardiovascular functioning. Listening to enjoyable music can improve blood flow efficiency by up to 26%, which enhances oxygen delivery to muscles and organs (Miller et al., 2008). This can improve endurance and delay fatigue during prolonged physical activities.
- Rhythm: The rhythmic elements of music can enhance biomechanical efficiency, such as regulating stride patterns in running, which reduces the energy cost of the activity compared to irregular stride patterns (Bacon et al., 2012; Bood et al., 2013). This improves oxygen utilisation, allowing us to perform better with less perceived effort.
- Neuromuscular Coordination:,Synchronising movement with music (auditory-motor synchronisation) can promote fluidity and reduce the need for micro-adjustments in movement patterns, thus conserving energy and enhancing performance, especially in activities that are rhythmical and repetitive like running and cycling (Schmidt-Kassow et al., 2013; Terry, Karageorghis, et al., 2012).
How to get the most out of music
1. What is the best music to listen to?
When selecting the songs for your workout playlist consider these aspects:
Tempo
Use Fast-Tempo Music: Select music with a tempo of at least 120 bpm for high-energy activities to boost performance and maintain motivation.
Moderate to Slow Tempo: Choose music with a slower tempo (below 120 bpm) during warm-up and cool-down phases to help with relaxation and gradual intensity adjustments.
Synchronisation
Match the Beat to Movement: For activities with repetitive motions (like running or cycling), select music with a beat that matches your pace. This synchronisation can improve efficiency and endurance.
Enjoy the music!
Select music that you enjoy to enhance your mood and motivation during workouts.
Variety is Key: Mix up your playlist to avoid monotony and keep your workouts engaging.
2. When is the best time to listen to the music
Once you’ve chosen the music for your workout playlists, learn when you should listen to each playlist. Make sure you label the playlists so you don’t forget which is which!
Pre-Workout:
Pump Up Before Exercise: Listen to high-energy, upbeat music before starting your workout to increase arousal levels and get into the right mindset for physical activity.
During Workouts:
Use music to distract from discomfort and fatigue, particularly during moderate-intensity workouts. This can make the exercise feel easier and more enjoyable.
Play your favourite and most motivating tracks during the toughest parts of your workout or towards the end to boost your spirits and finish strong.
3. Specific Music Strategies for Different Activities
Running or Cycling:
Match Cadence to Music: Find music that matches your running or cycling cadence to maintain a steady pace and enhance endurance.
Intervals and Sprints: Use faster tracks for high-intensity intervals or sprints to push harder during these segments.
Strength Training:
Boost Power and Focus: Play powerful, high-tempo music during sets to increase intensity and concentration.
Recovery Periods: Use slower, calming music during rest periods to help manage arousal levels and prepare for the next set.
Yoga and Stretching:
Calming Music for Flexibility: Choose slower, relaxing music to aid in relaxation and improve the effectiveness of stretching or yoga sessions.
Competitive Sports:
Pre-Competition Routine: Use music to create a pre-competition routine that helps regulate emotions, boost confidence, and reduce anxiety.
In-Game Breaks: Listen to motivating tracks during breaks to maintain focus and energy levels.
Now that you’ve carefully formulated your playlist give it a listen! Make sure you continue to update and refine your playlist so you have the most success in your training and competition.
Sources
Bacon, C. J., Myers, T. R., & Karageorghis, C. I. (2012). Effect of music-movement synchrony on exercise oxygen consumption. Journal of Sports Medicine and Physical Fitness, 52(3), 320-327.
Bood, R. J., Nijssen, M., van der Kamp, J., & Roerdink, M. (2013). The power of auditory-motor synchronization in sports: Enhancing running performance by coupling cadence with the right beats. PloS One, 8(8), e70758.
Karageorghis, C. I., & Priest, D. L. (2012). Music in the exercise domain: A review and synthesis (Part II). International Review of Sport and Exercise Psychology, 5(1), 67-84.
MacDougall, H. G., & Moore, S. T. (2005). Marching to the beat of the same drummer: The spontaneous tempo of human locomotion. Journal of Applied Physiology, 99(3), 1164-1173.
Miller, M., Beach, V., Mangano, C., Kop, W. J., & Vogel, R. A. (2008). Positive emotions and the endothelium: Does joyful music improve vascular health?. Circulation, 118(Suppl 18), S_1010.
Rejeski, W. J. (1985). Perceived exertion: An active or passive process? Journal of Sport Psychology, 7(4), 371-378.
Schmidt-Kassow, M., Heinemann, L. V., Abel, C., & Kaiser, J. (2013). Auditory-motor synchronization facilitates attention allocation. NeuroImage, 82, 101–106. http://dx.doi.org/10.1016/j.neuroimage.2013.05.111
Tenenbaum, G. (2001). A social-cognitive perspective of perceived exertion and exertion tolerance. In R. N. Singer, H. A. Hausenblas, & C. M. Janelle (Eds.), Handbook of sport psychology (pp. 810-820). Wiley.
Terry, P. C., Karageorghis, C. I., Curran, M. L., Martin, O. V., & Parsons-Smith, R. L. (2020). Effects of music in exercise and sport: A meta-analytic review. Psychological bulletin, 146(2), 91–117. https://doi.org/10.1037/bul0000216Terry, P. C., Karageorghis, C. I., Saha, A. M., & D’Auria, S. (2012). Effects of synchronous music on treadmill running among elite triathletes. Journal of Science and Medicine in Sport, 15, 52–57. http://dx.doi.org/10.1016/j.jsams.2011.06.003
