Music is like a legal drug for athletes.

Those are the words of Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education. In his interview with the American Council on Exercise (ACE) he also stated that his multiple decades of research on the relationship between music and exercise has shown that music has the tendency to increase arousal and may help distract exercisers from discomfort related to exercise.

In other words, music has the potential to get you excited and mentally prepared to lift weights and may even help you train longer and harder than you would without tunes. I’ll admit, there is a shortage of quality studies performed on this subject, but I did find some very intriguing research.

In a 2009 Journal of Cardiopulmonary Rehabilitation study,¹ subjects performing the same workout routine reported a lower rate of perceived exertion (RPE) when listening to upbeat workout music compared to three other types of audio. RPE, which is a measurement of physical activity intensity, is a subjective number and is based on how hard you feel like your body is working during physical activity. This study is definitely not perfect, but suggests that upbeat audio (aka workout music) may be helpful to push through rigorous exercise programs.

What songs help you stay motivated in the gym? [Photo credit: Pixabay]

Find Your Groove

I know some incredible coaches who prefer no music for themselves or their clients for various reasons. I can respect that but I am definitely on the opposite end of the spectrum. While it’s not a great idea to rely on music, I do believe that jamming while you work out can improve your training experience.

If you’re looking for some new music to train to, look no further. I’ve created the ultimate workout playlist with song suggestions from some of the best trainers, coaches, and fitness influencers in the world. And since we’re celebrating women’s fitness, this playlist is crafted by beautiful, smart, fit women, and is guaranteed to get you pumped up for your next training session.

Julia Ladewski, CSCS, is a strength coach and mom who takes pride in helping people from all walks of life to see and reach their full potential. She currently trains a wide variety of clients and is the former University of Buffalo Strength & Conditioning coach, where she worked closely with every sport on campus. Julia has top notch knowledge on strength and beyond.

Jen Sinkler, a retired USA rugby player turned trainer, is consistently referred to as one of the best fitness experts to follow online. She has an eclectic background of training with certifications in Olympic lifting, RKC, KBA, CrossFit, TACFIT and more. Jen and her husband own an awesome gym together called The Movement Minneapolis, located in – you guessed it – Minneapolis.

Rachel Vaziralli is the CEO of Rachel V Fitness, an Equinox Master Trainer, Schwinn Master Trainer and holds an MS in Exercise Science and Cardiac Rehabilitation. Rachel was featured on the world-famous Beachbody Insanity DVDs, won the first season of Flip or Flop and has a massive fitness brand, F3, Face Fear Fitness.

Christmas Abbott is a nationally-ranked Olympic lifter and CrossFit athlete. Standing just 5-foot 3-inches all, Christmas boasts a quite impressive body of work both athletically and as a coach. Abbott has served as the Head Trainer at CrossFit HQ, owns her own CrossFit box, and even has NASCAR pit crew experience at the highest level of competition. Look out for her books, programs, and seminar appearances for top-notch fitness information that you do not want to miss.

Katya Henry is a Miami-based fitness model and personal trainer with a massive following on social media. With over 2 million Instagram followers, another 55,000 on Twitter and 63,000 more on Facebook, she’s hoping to make a splash in the industry with her Workouts by Katya programs that just launched.

Jennifer “Zen” Gray Burgos, better known as Zen, is an ACE Certified Personal Trainer and owner of The HIT Locker – High Intensity Training in Downtown LaGrange, IL. With more than 25 years helping thousands of people get fit around the country, she’s one of the most knowledgeable professionals in the field. Zen has been featured on BRACO and Exercise TV, in addition to numerous writing and speaking opportunities that highlight her effectiveness and expertise as a trainer.

Anna Victoria is the creator of the highly popular Fit Body Guide (FBG) programs that have helped hundreds of thousands of women achieve a healthier lifestyle while motivating and supporting each other as a community. Anna is a Certified Personal Trainer who has been featured in Cosmopolitan, Glamour, Allure, Shape and was recently recognized as one of the 100 most influential in fitness & health.

Lindsay Bloom is the owner of DrJohnRusin.com, along with her husband John, where they create some of the best fitness content on the web. Lindsay is a competitive powerlifter and former NFL cheerleader with a laundry list of athletic achievements. Lindsay is taking her skills and passion for fitness and performance to the next level, putting her distinct mark on an entire generation of trainers, clients, and athletes.

Jen Heward is an athlete, coach, model, and brand ambassador of the highest magnitude. Jen is the owner of HunnyBunsFit and co-owner of Life Altering Fitness, located in Auburn, CA. She is one of the most influential trainers and fitness influencers in the world. Jen’s philosophy is to believe in yourself enough to know that you deserve the best and instills that in her clients and social networks daily.

Shauna Harrison is an Under Armour sponsored athlete and trainer with a PhD in public health. She is a hip-hop connoisseur, the creator of #SweatADay and a TRX Suspension Training ambassador. With educational experiences at Johns Hopkins, Stanford, and UCLA, Shauna is one of the most highly decorated fitness pros you’ll come by.

Mary Fleck, a California-based trainer and health coach, traveled cross country from the Midwest to take her career to the next level. Mary is a Ball State University alumna with a degree in exercise science. She’s a HIIT training specialist with years of experience in competitive dance, cycling TRX, kettlebells, and has a strong emphasis on mobility and nutrition.

Leah Ranft is an ACE certified personal trainer, CrossFit coach and athletem and nutrition specialist. She launched her career in Hawaii before moving back to her home state of Indiana, where she specializes in athletic enhancement, fat loss, and women’s fitness. Leah works closely with her clients to help them gain the physical, mental, and emotional edge they need to tackle their goals in and outside the gym.

Tanya Poppett is known worldwide for her ‘Your Balanced Life’ eBook and Train with Tanya workout app. Tanya is a fitness instructor in Sydney, Australia, with a huge following and a truly impressive track record. She also hosts fitness retreats called Active Escapes, which allow you to experience a getaway with a fitness-fun balance that is a once in a lifetime experience.

Idalis Velazquez is a mom, wife, and highly regarded fitness professional. A former elite collegiate track athlete, she’s now the creator of ALL IN 18, a DVD program designed to give you your best body ever. She is also the founder of IV Fitness and the PowerUP60 training method, which has helped change the lives of thousands in her local Florida area as well as worldwide by way of online training.

Kira Stokes is the creator of The Stoked Method and Stoked Series classes, taught in New York, NY. She contributed the perfect song to this list to get you stoked up for your workout. Kira is a celebrity trainer, athlete, and renowned writer in the fitness industry with a sizeable reach on social media. She offers daily workouts on her Instagram and has been featured on Good Morning America, Today Show, and ABC News. She also works closely as a brand ambassador to some of the leading fitness fashion brands in the world.

Kalynn Kabisa is a premier CrossFit athlete and coach based out of CrossFit UnPhased in Troy, MI. As one of the leading female CrossFit competitors, Kalynn has morphed her strength under the bar into being equally as effective in coaching and online influential impact. For training and nutrition advice, look no further than her Instagram, which is packed with motivation and helpful tips for fitness enthusiasts.

What songs keep you motivated while you workout? Let me know in the comments!

Want more science behind the speakers?

How Music Affects Your Workout

Reference:

1. Prieboy, M, “Effects of auditory input on perceived exertion during cycling,” Journal of Cardiopulmonary Rehabilitation 29(2009): 262.

The post The Ultimate Workout Playlist appeared first on Breaking Muscle.

Fighting boredom is one of the main uses. This is especially true with long cardio workouts where boredom is a definite risk. Another use is in adjusting the emotional tone of a workout. Heavy-duty aerobics will work better if a hard-driving type of music is used. Brahms is not in order here. Those doing yoga or other less active forms of physical activity may want to try Herr Brahms or perhaps some flute music by Zamfir.

But what about the weight sports of weightlifting, powerlifting, and general strength training? What is the general consensus on the use of music in the training hall?

Weightlifting and Music

The first thing you’ll notice is there is no general consensus. Some coaches are in favor of trying anything that will put their lifters in the mood to lift heavier weights. Heavy-duty classical, hard-driving rock, outlaw country, and who knows what else may be used to great effect. Heavy lifting requires a certain emotional engagement and music can help. An athlete cannot always conjure up the right mood from whole cloth.

I remember Bulgarian and Turkish lifter Naim Suleymanoglu mentioning that he, “likes the music of Mr. Nelson most” – meaning Willie Nelson. Whether he could translate the lyrics or not is unknown but perhaps the song On the Road Again might have been just what he needed to encourage his defection some years later. If this is all true, his record speaks for itself. Suleymanoglu went on to mention that many of the other younger Bulgarian lifters preferred music, but their coach, Ivan Abadjiev, was of a more conservative bent and would not always allow music in the training hall.

Those of the old school like to say that training is not meant to entertain. They preferred that the workouts be held in silence, all the better to hear the coaches’ instructions. This auditory approach has also had its share of success, so it is not easy to decide which approach is best. I think the secret lies in what type of training you are doing. If you are doing heavy squats, pulls or any other exercise that does not require a great deal of mental imagery to get engaged in what you are about to do, then music can be useful.

Every time I used to squat, I would always end up thinking about Manfred Mann’s old favorite Quinn the Eskimo. Somehow it just made me think about heavy squatting. At other times I liked Chicago’s Feeling Stronger Every Day. If you’re familiar with the tunes they speak for themselves.

The Application of Music in the Training Hall

At the start of the workout, when most weightlifters work on the classical lifts and where technique is paramount, then I can see the wisdom in turning off the boom-box. Lifters not only have to listen to the coach’s instructions, they also have to listen to their own internal dialogue. It is hard to psych up when your mind is in a lot of different directions.

I guess you can see which direction I’m heading. The use or non-use of music in heavyweight workouts depends mostly on the type of exercise being contemplated. Since most of the low-technique lifts are done towards the end of the workout and can be done to music, then lifters can have a little something to look forward to as the workout progresses. They start with the high technique, high concentration lifts and then it eases off as the workout progresses.

One problem you’ll inevitably have is the differing tastes in music. This is especially evident today when the number of musical styles is forever proliferating, each appealing to a different personality. Unless the gyms lifters all have the same tastes you will invariably have to work out a system where the different musical types have to be rotated. You can also work this into a reward system. Lifters who set a record or win a competition could be given the privilege of picking the music for a whole week.

In powerlifting, similar rules exist, even though you might assume that the lifts take less technique and concentration. This is not true at that sport’s highest levels. Technique becomes just as important in a bench, squat, or deadlift as it does in any of the quick lifts. And the lifters are just as variable in their responses. Some prefer silence before a maximum attempt, while others need to get cranked up as much as they can and use anything that might work.

Music in the Competition Setting

Moving out of the training hall, we see there is another issue arising, that of the use of music at competitions. I have seen this in both Olympic and power meets. The dead time between lifts is often filled with loud music, in instrumental style. (I guess nobody likes to hear their lyrics truncated every time the next lifter mounts the platform.)

Needless to say, this is also controversial, and often it’s a generational issue. Traditionalists want no music at all. Younger recruits of the sport don’t mind the noise. The issue gets more complex when you start considering the crowd. Nowadays it seems like people have short attention spans and need to have some kind of noise, and not just white noise, in the background at all times. This especially becomes an issue when a lot of the people watching are not died-in-the-wool lifting fans.

We held a recent competition in a high school where we got a lot of the students dropping in to watch the event but few of them cared all that much about lifting. (Anything is better than having to go to study hall in your spare period). Some of the students offered to play music between the lifts and in breaks. This was a different experience for us and took some getting used to. It seemed to go over well with the transient crowd. Without the music we might not have gotten much of a crowd at all.

If you do use music at a competition, it is ideal to have either good communication between the announcer and the music people or else to have an announcers override on the speaker system. That is a little harder to arrange, but is probably the best solution.

Press to Play

In summing up I would say that there is a place for music in the training and competition halls, but like the music itself, this is highly subject to the tastes of its listeners. If it helps, use it. If it doesn’t, don’t.

One final word: I was told by a veteran a member of the Winnipeg, Manitoba lifting fraternity that back in the 1950s although they did not play music during the lifts, they always removed the weightlifting equipment and had a dance in the hall afterwards. He was not sure if it helped anybody’s lifting, but it certainly made wives and girlfriends a lot happier after having to sit through the long three-lift competitions of those days. Bribery takes many forms.

Photos 1 & 3 courtesy of Shutterstock.

Photo 2 by Willi Wallroth (Own work, all rights released (Public domain)) [Public domain], via Wikimedia Commons.

The post Music and Weightlifting Don’t Mix (Or Do They?) appeared first on Breaking Muscle.

First up for review is for the Jawbone Big Jambox. As an overview, this is a portable Bluetooth speaker system that can also be used for conference calls thanks to a built-in microphone. At a size of 10×3.1×3.6 inches, and weighing in at 2.6lbs, this speaker is portable and multi-use.

As a fitness studio owner with classes both at my studio and outside, I was shopping around for a solid audio solution that would meet my needs. A fellow professional purchased the smaller version of the Jambox, and had great success with it, so based on that I purchased the larger version to use for my business.

The Good

With up to a fifteen-hour battery life, this speaker can be used away from a power source without issue during a workshop or other long event. It pairs easily with any Bluetooth device and comes with a direct audio cable in case of use with a non-Bluetooth device. It has customizable drivers that can be downloaded from Jawbone to change the sound profile and actions voice.

The ability to use the Jambox for a conference call or as a larger speaker system for remote training is a nice plus. The Jambox can be paired to a laptop or iPad and used for Skype or Google Hangout sessions, which provides a huge improvement over the typical laptop microphone.

A newly released Jawbone Companion App can link to your phone and provide reminders of Jambox battery life, upcoming appointments, and updates on time. I use my Jambox with my Galaxy SIII and have no issues with pairing or keeping signal within reasonable range.

The Meh

A risk with any speaker system in a gym or outdoors is water. The Jambox is not waterproof, but does have a waterproof case available. While it can handle a light rain or drizzle, the perforated outside does make water an issue.

While signal range is not an issue, as with most Bluetooth devices, any sort of item in the way, such as a tree, a wall, or a person can cause reception issues. This is not as much of a problem during an indoor class, but in an outdoor class when a phone doubles as a timer and time keeping device it can present some challenges.

And finally, for audiophiles, this is an all-in-one speaker system with little in the way of serious bass support. Don’t get me wrong, for the size and weight of the system, it provides a well rounded sound, but there is only so much that a software driver can do for the discerning ear.

Final Thoughts

For the price (recently lowered from 299.99 to 249.99) this is a great sound solution if you are using it for various scenarios, such as a studio, outdoors, and an office. If you don’t have a need for multiple solutions, your typical iPod dock system or indoor stereo system will do the trick.

The Jawbone Big Jambox is available at Amazon.com.

The post Tech Review: Jawbone Big Jambox appeared first on Breaking Muscle.

As is probably also the case at your grappling academy, there’s always music playing at Fifty/50, and sometimes there is good-natured disagreement as to whether this or that music is better or worse, and whether this or that artist’s latest offering is an improvement on their last release, which of course reflects individual preferences. There is also colorful language to support or disparage said individual preferences, and even sometimes the invention of creative epithets for people whose tastes, um, clash. (“You’re a musical Philistine!” is an example of an epithet, right? What about “Shut your terrible-taste-in-music hole?”) And such behavior is of course not unique to Fifty/50. In fact, it turns out music is one of those topics that inspires lots of intense emotion, whether in the context of training or elsewhere.

But since we’re talking about music to train to, I decided to write about ten songs I would at this moment put on a playlist for Marathon Roll, with the caveat that the list is based on what I’ve been hearing lately, that it’s likely to change an hour from now, and that there are tons of other awesome songs that could go on such a list (and may very well do so if I ever get around to updating my iPod). Knowing how emotional people get about music and grappling as separate entities, I’m curious about whether the combination will result in fireworks. Of course, not all of these songs are exactly five minutes, but we’ll pretend they are for the sake of argument.

What’s your grappling soundtrack? Here’s mine. If you don’t like my choices, feel free to comment, but remember I have feelings too and that I am a lady, dammit!

1. Linus and Lucy, by Vince Guaraldi

This is more commonly known as the Peanuts theme song. You’ll totally know it when you play the video below. And maybe you remember not only how cool this song is, but also how awesome a dancer Snoopy turned out to be. The first five-minute round of Marathon Roll is usually intended to get the kinks out and loosen everyone up a little. So a song like this one is fun and bouncy and a good one for slowly winding up the intensity.

2. Brick House, by The Commodores

When I branch out into mixed martial arts, which will be never, this will be my processional song. It is virtually impossible to refrain from singing the chorus and making the “house” all nasal-sounding. I also challenge you to make it through this entire song remaining perfectly still. Good luck.

3. Don’t Stop ‘Til You Get Enough, by Michael Jackson

This song actually plays a lot at a diner near the academy that has good pre-training breakfast, which could be part of the reason I like it. But I also know that whenever I hear it, it makes me I wish I could dance like Jacko or move like Jagger, which, sadly, I can’t. So the next best thing is to try to spin under. I bet if Michael had been a grappler, he would have developed a mean inverted guard. Mick would probably get kimura-ed a lot.

4. Everybody Wants You, by Billy Squier

I saw some recent pictures of Billy, and the man has aged well, as has his music. This is one of those songs that’s great to roll to rather than drive to (though it’s fun for that as well), because for the most part I have no idea what the lyrics are. This means I’m not tempted to sing along at the top of my lungs, which is good because at this point in Marathon Roll, I’m starting to need them for other things. One line I do recognize – and love – though I do not understand it, is “You take your pension in loneliness and alcohol.” I can’t tell if it would be a good idea for me to do this too, especially in this economy.

5. You Should Be Dancin’, by the Bee Gees

I think it’s okay to like disco now. And during roll number five, when the beginning of Marathon Roll is a vague-ish memory but we are still less than halfway through, the power of disco can help inspire us to keep up the intensity. All you academy owners out there, consider installing one of those twinkly balls, just for Friday nights and just for this song.

6. Vogue, by Madonna

Come on. Vogue. And come on. Admit you like Madonna. Don’t worry; next time we train together, I’ll advocate to get this song on the playlist, and you can roll your eyes and pretend to just endure it. You’re welcome.

7. Verb: That’s What’s Happenin’, by Bob Dorough

If you’re from my generation, you know Verb. It’s from Schoolhouse Rock. The accompanying video shows a little boy running around having adventures and doing all kinds of things, things that requires verbs to describe them. He becomes a superhero, he flies, jumps, and bends nouns to his will, and then at the very end, he runs home and into his mother’s arms. (Is it dusty in here? I got something in my eye.) This one would be fun to roll to, because “roll” is a verb, and, well, that’s what’s happenin’.

8. Badlands, by Bruce Springsteen

I’m from the Jerz, and as such, it’s pretty much a state law that I have to love the Boss. This is not hard to do, however, as any Springsteen fans know. His music is fantastic, and he puts on a damn good show (RIP Clarence Clemons). Plus, if you have the energy to contemplate such things during round eight, the themes of Springsteen’s music frequently address transcending one’s circumstances and making good on our promises to ourselves (like not dry heaving in front of other people).

9. It’s Not Over, by Daughtry

Yes, Chris Daughtry he was on American Idol, and no, he didn’t even win the whole thing. And yes, I have heard this song a lot on the radio lately, which may be why it’s in my mind, but that doesn’t make it any less packed with hammy, cheesy goodness. Mmmm – ham and cheese. At any rate, if you don’t think this is a good song, then I’m sorry to have to inform you that you are patently incorrect. I guarantee that if you train while listening to this song, you will discover the secret to jiu jitsu and transform your game accordingly. Note: “guarantee” = “make no guarantee.” Other note: I’m just now noticing the actual title has significance as the soundtrack for roll number nine, though that wasn’t my original intent. I’m just that good at picking music. I submit that this is more evidence of the worthiness of this entry.

10. The Final Countdown, by Europe

Again, the title of the song has significance, but it’s more the sound of it that warrants its inclusion, in my opinion. That opening “doodle-doo doo, doodle doo-doo doo?” Forget about it. The fact that it is the signature song of G.O.B. Bluth from Arrested Development? Icing on the syncopated cake. And the fact that it is the last roll, the last push over the cliff (and should go to eleven)? Nirvana.

Nirvana? Hmm, maybe for the next playlist. Watch this space.

Photo courtesy of Shutterstock.

The post The Soundtrack of Life: 10 Songs to Grapple By appeared first on Breaking Muscle.

The study examined two groups. Each participant in the first group listened to music of his own choosing. Each participant in the second group listened to no music at all. Groups were tested on two movements: bench press (of course) and squat jumps. The results are pretty intriguing.

First, in the bench press, neither group showed a clear advantage in number of reps performed to failure at 75% 1RM. So music selection would seem to be moot in this case. But when questioned about their moods and levels of fatigue, those who listened to music during their workouts felt more vigorous, tense, and even more fatigued. Yes, they rated themselves as feeling more fatigued than their counterparts who listened to no music, yet their performance was the same. This is an odd pairing.

The study clearly shows an altered mood when listening to self-selected music, but is it beneficial to feel more fatigued than your counterpart when you both performed equally? Perhaps this means the more fatigued trainee that listened to music will get more adaptation? Or does it mean that with less fatigue, the trainee that listened to no music can now add more volume to his training? The results are unclear.

Results in the squat jump showed a slightly different picture. Once again, neither group showed a clear difference in ultimate performance. For the squat jump, this was measured as the height of three reps at 30% 1RM. But the group that listened to self-selected music showed greater speed and acceleration out of the bottom. So even though ultimate loads and heights were relatively the same, the group that cranked their own tunes performed reps with more speed.

At Westside Barbell, Louie Simmons creates the strongest powerlifters in the world. Part of his training system is the Dynamic Effort method where trainees lift a submaximal load with as much speed and acceleration as possible. The group listening to music might inadvertently reap some of the benefits of Dynamic Effort work without even knowing it.

This study doesn’t close the book on music selection while training, but it does make some interesting conclusions. Selecting your own music won’t necessarily increase your results on any given training day, but it will alter your mood and cause a little more speed on the bar.

Photo courtesy of Shutterstock.

The post How Music Affects Your Workout appeared first on Breaking Muscle.