[Column] Interaction between muscles and sound: The science of music that increases training efficiency
Column en Fitness Music Sports![[Column] Interaction between muscles and sound: The science of music that increases training efficiency](/../assets/images/column-muscle-music-relation.webp)
Relationship between music and athletic performance
| Text: mmr | Theme: The act of training muscles is not just an accumulation of physical stress. Invisible elements such as rhythm, concentration, and motivation are intricately intertwined. And music influences all of this. In this article, we will summarize the effects of music during training based on scientific facts and clarify what kind of sounds maximize physical performance. |
How rhythm moves the body
The human body has a tendency to synchronize with rhythm. This is called “entrainment,” and is a phenomenon in which movement and physiological responses naturally match a certain external rhythm. This is why the tempo of walking and running changes to match the music.
Listening to music with a constant tempo stimulates the motor cortex in the brain and stabilizes the timing of movements. It has been confirmed that this improves the form and improves energy efficiency.
Rhythm is not just a timing guide; it also influences the cycle of muscle contraction. Moving to a steady beat reduces unnecessary strain, which in turn improves your endurance.
The rhythm of music is not just a background; it plays a role in designing the movement of the body itself.
Effect of music on fatigue
Decreased subjective exercise intensity
The ““tightness” you feel when exercising depends not only on the actual load but also on how your brain perceives it. This index is called ““subjective intensity of exertion” (RPE).
Studies have shown that exercising while listening to music significantly lowers this RPE. In other words, the same load will “feel easier”.
This is because music divides attention and reduces awareness of fatigue and pain. Especially when it comes to monotonous exercise, music has the effect of alleviating mental boredom and extending the duration.
Effects on the nervous system
Music stimulates the release of dopamine. This is a neurotransmitter involved in the reward system, and is closely related to motivation and pleasure.
Furthermore, up-tempo music that stimulates the sympathetic nervous system increases heart rate and blood pressure, creating an alert state suitable for exercise.
Music does not reduce fatigue itself, but improves performance by changing the way fatigue is felt.
Best music for different workouts
Strength training (anaerobic exercise)
When training with heavy weights, you need to produce maximum output in a short period of time. In this case, music with the following characteristics is considered effective.
- Fast tempo (120-140BPM or more)
- Strong bass
- Clear rhythm
This activates the sympathetic nervous system and promotes instantaneous exertion of force.
Aerobic exercise
When running or cycling, a sustained rhythm is important. The tempo is adjusted according to the intensity of the exercise.
- Light jogging: 100-120BPM
- Medium intensity: 120-140BPM
- High intensity: 140BPM or more
Matching tempo and movement improves energy efficiency.
High Intensity Interval Training (HIIT)
Since switching between strength and weakness is important in HIIT, songs with dynamics are suitable.
- Build-up structure
- Deployment with drop
- strong beat changes
This allows for natural movement phase switching.
The optimal music differs depending on the type of training, and it is necessary to choose music according to the purpose.
Music genre and performance
Electronic music and training
Electronic music such as techno and house is characterized by a steady beat and strong bass. These promote rhythm synchronization and are suitable for sustained exercise.
In particular, songs with a strong repetitive structure go well with the repetitive movements of exercise, making it easier to maintain a state of concentration.
Hip-hop and explosiveness
Hip-hop is characterized by its emphasis on beats and heavy rhythms, making it suitable for short-term, high-output exercise. In some studies, subjects who listened to hip-hop showed higher power output.
Rock and psychological awakening
Rock music promotes psychological awakening due to its high sound pressure and energy. The climax in particular during the chorus supports the performance even when the song is close to its limit.
Differences in music genres are not just a matter of preference, but also affect the way we use our bodies.
Music and concentration (flow)
Entering a state of high concentration during exercise is important for improving performance. This state is called “flow.”
Music acts as a gateway to a flow state. A constant rhythm and moderate stimulation focus the mind on the current action and eliminate distracting thoughts.
In particular, music with few lyrics or instrumental music can reduce cognitive load and help you become more immersed in exercise.
Music functions as an environmental device that creates concentration and improves the quality of exercise.
Practice: Training playlist design and examples
Major vs Underground
The choice of music for training can be divided into whether you want to ““lift your mood with familiar songs” or ““immerse yourself in unknown sounds.” Here, we will present an example of an actual playlist configuration while comparing the two.
Warm-up (100-115 BPM)
Major
- Kanye West – Stronger
- Daft Punk – One More Time
- Calvin Harris – I’m Not Alone
Underground
- Floating Points – Silhouettes
- Moodymann – Lyk U Use 2
- DJ Sprinkles – Midtown 120 Blues
The purpose of the warm-up is to get your body used to the rhythm, and stability of the groove is more important than overstimulation.
Main (muscle training/high intensity 120-150 BPM)
Major
・Eminem – Till I Collapse ・Kanye West – Black Skinhead ・The Prodigy – Breathe ・Skrillex – Bangarang
Underground
- Surgeon – Bad Hands Break
- Regis – Blood Witness
- Ancient Methods – Knights & Bishops
- Blawan – Why They Hide Their Bodies Under My Garage
The intensity and repetition of the sound become important in the high-intensity parts, and underground’s minimal repetition pushes concentration to the limit.
Aerobic/Sustainability Zone (120-135 BPM)
Major
- Avicii – Levels
- Swedish House Mafia – Greyhound
- Disclosure – When a Fire Starts to Burn
Underground
- Motor City Drum Ensemble – Raw Cuts #5
- Theo Parrish – Falling Up
- Kerri Chandler – Bar A Thym
For sustained exercise, a ““steady rhythm’’ is more important than flashiness, and the steady beat of deep house is effective.
Cooldown (80-100 BPM)
Major
- Drake – Hold On, We”re Going Home
- Frank Ocean – Pink + White
Underground
- Nujabes – Feather
- J Dilla – Time: The Donut of the Heart
- Boards of Canada – Dayvan Cowboy
During the cool-down, music plays a role in slowing the heart rate and returning the nervous system to a relaxed state.
Overall view of playlist structure
A playlist is not just a collection of songs, but a device for designing the flow of training itself.
Chronology: History of music and movement research
The relationship between music and exercise has been a field of research for many years, and is still evolving.
Conclusion: Music is an “invisible training gear”
Music is not just entertainment; it is an important element that influences physical movement, sensation, concentration, and performance itself.
Properly selected music can reduce fatigue, improve concentration, and support muscle development. In other words, music functions as an invisible training gear.
Incorporating music based on scientific knowledge will definitely improve the quality of your training.
Those who control the music control the quality of training itself.
