Your workout is missing this vital step
Words by Alanya Smith
Photos: Getty
Everything we do has a rhythm. Walking to our own pace, moving without thought, nodding along to the radio – it’s hard to imagine life still. When we’re channelling our energy into fitness and physical health in a workout, it’s likely that being completely synchronous to a new rhythm is a big part of the challenge our bodies are having to fight for. If you’re not thinking about rhythm, it may be what’s holding you back from seeing the performance results you’ve been hoping for.
That’s where Beats Per Minute (BPM) pacing comes in. BPM is the tempo a song has, where you count how many beats are shared every 60 seconds. For example, a 60 BPM song would have one beat every second, while a 120 BPM track would have two beats every second. It’s the difference in pacing from a faster song at 138 BPM, like Michael Jackson’s Beat It, compared to a slower song at 100 BPM, like ABBA’s Dancing Queen. All music will have a BPM, and what tempo you’re listening to during your workout will influence just how painful that exercise feels in your head.
The science behind sound
High-tempo music can make us feel more energetic and excited. Ask anybody who has been to a nightclub before, and they’ll happily confirm this fact. Taking the extra time before your workout to curate your own playlist of high-energy songs to pace you during your workout can be a clever method of tricking your brain into ignoring the pain and aches of exercise.
That’s because research has shown that a high tempo song can make you feel less tired and encourage positive thoughts when thinking about exercise, whereas a slower tempo song will make you feel relaxed, in control and focused on accomplishing that deep stretch. As we enter a ‘state of flow’ during exercise and we drift off into an autopilot mode, music helps to mask any sense of fatigue that we previously experienced, helping to transform an intensive session into an achievable activity.
There are two main approaches we can use in tailoring our BPM music to our personal heartbeats and exercise routines: listening synchronously or asynchronously.
Your workout playlist
If you’re a runner, swimmer, cyclist, or just someone enjoying a longer workout, having a playlist that you don’t need to skip to find the right track can be a miracle. Finding the right tempo for you can feel tricky, but it doesn’t have to be. Hip hop, reggae, blues, and jazz will normally fall around the 80-110 BPM range. For a faster set, try listening to pop, rock or country as this typically falls to a 120-160 BPM. If you’re looking for an even more intensive session, then house and electronic dance music (EDM) will get your heart beating to a faster tempo nearing the 150 BPM range.
Pairing your workout with your favourite music shouldn’t be too difficult, but not every workout follows the same routine. The music you’ll be needing for inspiration may be a short but sweet burst of energy for a HIIT session, or a calming and relaxing unwind as you master the child pose during a yoga routine. Based on the activity you’re doing, the average BPM playlist you’ll need will be:
- HIIT – 140-180 BPM
- Yoga – 90 BPM
- Cycling – 120-150 BPM
- Zumba – 130-170 BPM
- Aerobics – 120-140 BPM
Depending on how you listen to your favourite artists to get you in the mood for a workout, a variety of music streaming services offer algorithm-picked BPM playlists which mix tracks into your desired tempo. Just search ‘BPM’ on Spotify or Apple Music to listen at the speed that works for you and your workout routine.
For a healthy, balanced lifestyle that incorporates fitness activities and keeping mobile, it’s recommended that adults participate in 150 minutes of aerobic activity a week, or 75 minutes of vigorous activity. When you’re listening to the right BPM playlist, though, it’ll feel like five minutes.
We’ll see you in the gym (with the volume on our headphones firmly on loud).
