Home' Air Force News : June 23rd 2011 Contents 23
June 23, 2011
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Here are some practical consid-
erations when selecting music to
accompany your exercise program:
Task specificity: Marry the
music to the activity you are
undertaking and the psycho-
logical effect you want to experi-
Consider the tempo: Is the
speed of the music and its
rhythm ideal for the activity you
Lyrical affirmations: Do the
lyrics contain positive affirma-
tions of exercise such as 'work
your body' or 'push it'?
Imagery: Does the music cre-
ate imagery in your mind that is
Personal meaning: Does the
music remind you of a passage
in your life that evokes positive
Cultural congruency: Does the
music emanate from the genre
which you grew up with or which
you closely identify with?
Melody/harmony: Does the
music possess a pleasing melo-
dy and harmony which improves
Exposure/familiarity: Are you
familiar with the music without
finding it tiresome owing to
SOURCE: Karageorghis & Priest, in Peak
Performance, issue 297, March 2011.
Beating it to the gym
Music is the best gym buddy you can have,
reports CPL Melanie Schinkel.
ROWING TO THE RYTHYM: Sychronisation of music with movement
Photo: LS Paul Berry
FOR gym junkie AC Shaun Thom-
son, plugging into an MP3 player
is an absolute necessity when it
comes to tackling exercise.
The 29-year-old geospatial imagery
analyst from 460SQN, who works out
five times a week, said he listened to
music while training to maintain his
motivation. "I find that it helps to keep
me focused during a run. I am not
the best runner and tend to get bored
when attempting longer distances. I'm
definitely more determined and have
greater control of my breathing and
cadence when I listen to music," AC
"Music also encourages me to
develop new routines and try different
things such as interval training.
"I like listening to all styles of music
during a workout, but it must have a
decent beat. The free podcasts by DJ
Scene are perfect for cardio training
because they run for about 45 minutes."
Why does music appear to affect
our physical performance? A study
into this has found that listening to
music distracts the mind from fatigue
and improves aerobic endurance.
Researchers Costas Karageorghis
and David-Lee Priest from Brunel
University in West London have con-
ducted numerous studies over 20 years
into the impact of music on physical
Their studies reveal that it is pri-
marily through influencing your men-
tal state that music enhances physical
performance. Here are some of the key
Dissociation: During low-to-
moderate intensity music can divert
your attention from the sensations
of effort and fatigue. This reduces
your perception of how hard you
are working through a process psy-
chologists refer to as dissociation.
The distraction provided by music
can also make you feel better.
Arousal: Music can alter emotional
and physiological arousal much like
a stimulant or sedative. It is in this
capacity that we often see music
used in sport as part of a pre-task
routine, most often to 'psych-up' an
athlete. Music also has the capac-
ity to stimulate through its rhythm,
tempo and volume.
Rhythm response: Synchronisation
of movement with music leads to
greater endurance and movement
efficiency. This applies especially
to repetitive activities such as row-
ing, cycling, cross-country skiing
and running. Synchronous music
improves aerobic endurance by up
to 15 per cent. Music in the tempo
range 125-140 beats per minute is
ideal for any exercise in which the
goal is to elevate the heart rate.
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