Our brains are subject to any external stimuli, which is why, in the rainy yearning, you are not that you do not go for a run, you even get too lazy to go to a nearby store, avoiding home supplies. In this regard, scientists have long concluded that a man is a being that constantly needs to be motivated. This can be done with pictures, aphorisms, movies, music.
The origin of this need is simply explained. Tell me, why are you training? To lose weight, to get relief ... But most of us have never felt this relief on ourselves, does not know what it is like to live without excess weight . Just because a person did not miss the sensations associated with this transformation through his skin, he always doubts whether he really needs it.
However, enough words. It's time for you to motivate!
Brain and Music
Perhaps the most convenient motivator for running is music. This is convenient, because now you can put in your ears any composition to your liking. However, for the right motivation for action, and not for sleep, you need something more than just your favorite track.
Music is a simple catalyst that causes the body to do what it already peeds (like running, for example). In order for the music to be really useful for running, you need to select it in accordance with your speed.
Depending on the timbre, the compositions can, how to increase the production of adrenaline (which contributes to intensive training), and soothe, relax the body and mind (especially useful before the competition). We repeatedly observed how professional athletes before the decisive start, retired, inserting headphones into their ears with some kind of magic mantras. On the example of the Olympic middleweight champion, Kelly Holmes, we learned that these are not mantras , but simple popular music. She was personally helped by the compositions of Alishia Keys.
Pulse, BPM, Speed
Pulse is interrelated with speed, and, accordingly, with a selection of music for running and training. So, an effective pulse is considered to be within 60-90% of the maximum permissible.
Example (age 25 years):
The maximum heart rate is 206 - (0.67 × age 25 years) = 189 bpm.
Now let's see the minimum and maximum for running:
- 60% of 189 = 113 beats per minute;
- 90% of 189 = 170 beats per minute.
Thus, we will select motivating music for running with a range of - 113-170 beats / min.
BPM - beats per minute, that is, the number of drum beats per minute. The most useful for the run is the BPM range of 123-145 bpm. At the same time, professionals train with a large BPM.
When we listen to the song at such a speed, our legs automatically want to synchronize with it, establish harmony, and move at the "right" running pace.
BPM 123-145 correspond to the following musical directions:
- disco (BPM 120);
- techno (BPM 130-150);
- house (BPM 120-135);
- pop (BPM 110-125).
Criteria of music for running
The fact that the best running music should encourage more active foot movement is understandable. But there are several criteria (except for BPM, of course), which should be noted:
- music should be rhythmic;
- words and melody of music affect the emotional state, cause associations, therefore, it will not be bad if the composition contains the words "run", "go ahead", "forward";
- the rhythm of music affects the physical state, that is, the muscle tone, pulse;
- Percussion instruments should be most pronounced in really energetic music for running;
- music should create positive images, remind pleasant moments of life.
How to calculate BPM?
Of course, you can just pick up the stopwatch and count how many per minute you heard the beat of the drums. But we live in the era of daily innovations and inventions, therefore, a program that sorts in your audio library the appropriate tracks has already been invented. The name of the program is Cadence Desktop Pro, there is also an online program - BPM Calculator (Winows) and BPM Assistant (Mac). Both are free. As you can see, the world has all hands and feet to ensure that you are as efficient as possible.
List of songs
- Alkaline Trio - Mercy Me.
- DJ-Jim - Pirates of the Caribbean.
- Eric Prydz - Call on Me.
- Lorne Balf - Fight Club.
- Flashdance - She is a maniac.
- Kelly Clarkson - Stronger What Does not Kill You.
- Nirvana - Smells Like Teen Spirit.
- Scooter - Shake That.
- Secret Service - Ten 039 Clock Postman.
- Ti Mo - To the Back.
- Armin van Burren ft. Sharon Den Adel - In and Out of Love.
- David Guetta & AfroJack ft. Niles Mason - Louder Than Words.
- David May ft. Kelvin Scott - I'll Be Watching You.
- Linkin Park - New Divide.
- Flexy - Mamasita.