For decades scientists have asked why we listen to music. Most human behavior has an easily recognizable purpose, like survival or procreation. The role of music, however, remains elusive. Perhaps science struggles to understand our need for music because it serves so many diverse functions. One area where science has been able to draw conclusions on the impact of music is how it assists exercise.
As a tool for athletic training, music has proven benefits applicable to all level of athletes. Whether you’re an athlete in training, a fitness enthusiast, a casual gym goer, or someone who is only occasionally active, music can help improve your performance, focus, and motivation.
Motivation
One of the most significant benefits of listening to music during athletic training is the boost it provides to motivation. Research Indicates there may be a variety of reasons for this. For example, studies have shown listening to music while exercising can help reduce perceived exertion levels, as well as perceived stress and fatigue. Some studies have even found that listening to self-selected music may help individuals increase self-paced exercise intensity without altering perceived exertion. These same studies have also found that self-selected music accelerates recovery.
The findings are interesting, but how does science explain this? Research suggests listening to music can distract athletes from discomfort and fatigue because listening to music releases dopamine into our brains. Dopamine is a happy chemical that boosts pleasure and motivation. Therefore, when athletes train to music the dopamine-associated pleasure may overpower an athlete's feeling of fatigue and help them feel more energized. As a result, training feels easier and motivates athletes to push harder.
Performance
In addition to boosting motivation, listening to music can improve athletic performance. Several studies have shown that music can help athletes push the boundaries of their performance. Up-tempo music in particular has been found to help athletes run faster, increase repetitions and increase maximum weight lifted. The rhythm, tempo, and lyrics of self-selected music can activate the body's sympathetic nervous system, leading to increased heart rate, adrenaline release, and improved physical performance.
Music also helps athletes focus on something other than fatigue and physical exertion. Studies have found that focusing on music helps athletes dissociate from the physical demands of training. In other words, music can distract our brains and allow us to push past perceived athletic boundaries.
Perceived Exertion
Perceived exertion refers to how hard an athlete feels they are working during a workout. As mentioned, research has shown that listening to music can reduce an athlete’s perceived level of exertion allowing them to push their training to new levels. A study published in The Journal of Sports Medicine and Physical Fitness found that runners who listened to fast-tempo music during training had faster self-selected run speeds and higher peaks without corresponding increases in perceived exertion. Additionally, music has the power to affect mood. Therefore, when athletes are able to choose music that aligns with their desired training mindset, that music can boost energy levels for intense training or relax the mind before competition or during less intense exercise like yoga.
Recovery
In addition to improving performance during a workout, listening to music can also enhance recovery after a workout. Research has shown that listening to calming music after exercise can reduce heart rate and blood pressure, helping athletes recover more quickly. Research suggests that the calming effects of slower-tempo music can help athletes relax and reduce their levels of stress, aiding in their recovery process.
The Type of Music Matters
Different music provides different results. Up-tempo versus lower-tempo music. Studies have shown that music with faster tempos are ideal for activities requiring endurance, competitiveness, and strength. Up-tempo music is thought to help athletes with rhythm, pacing, and motivation.
Music with slower tempos are ideal for more relaxing activities or during the cool-down portion of an exercise program. Calming music has been shown to reduce heart rate and assist in setting the proper mindset for yoga or stretching. Some believe slower-tempo music can help athletes focus on breathing to relax their brains and bodies.
Finally, the emotional content of music can also impact athletic performance. Studies have shown that music with a positive emotional tone (such as happy or uplifting music) can help athletes feel more motivated and energized, while music with a negative emotional tone (such as sad or angry music) can have the opposite effect.