The role of music in physical performance at gyms and studios
Music for Physical Performance in Gyms and Fitness Studios
As gym consultants and advisors to fitness studios, we recognise that music can provide a range of benefits for our physical, mental, and emotional wellbeing. Specifically, music can boost motivation and performance on a variety of different tasks by utilizing several different intrinsic processes.
Catchy lyrics and repetitive beats can contribute to an increase in efficiency in both behavioral and cognitive aspects.
The tangible increase in performance that music provides is constantly being expanded upon in research papers with a variety of theories proposed as possible explanations.
Most obviously, listening to music in the background while doing a physically demanding task such as working out in a gym or fitness studio, makes it more fun and if something is fun, we are more likely to stay engaged.
the role of music playlists in fitness classes and fitness studios
According to personal and cultural preferences, hearing a certain song or genre of music has the potential to increase production of serotonin - the happy hormone. The more serotonin released, the happier an individual becomes and the more they are going to chase that feeling, equating to a longer, more satisfying workout.
This in itself goes a long way to explaining the popularity of spinning studios and HIIT studios in recent years, both of which leverage music, tempo and intensity to create an uplifting experience.
different intensities of exercise in gym workout
Research into music in relation to physical performance is primarily focused on sports rather than gym workouts or fitness class type exercise however several articles from the National Center for Health Research have sought to answer questions about how music can affect physical activities of different intensities.
Faster paced music improves performance in low/moderate exercise as seen by people doing increased distances, paces, or repetitions. This may be due to a delay in fatigue onset as the music serves as a distraction from modest physical discomfort.
A counter-theory suggests that there is actually an increase in working capacity. According to a study published as part of Psychology of Sport and Exercise, effects of music lead to “higher-than-expected levels of endurance, power, productivity, or strength.”
All of this of course depends on several factors including but not limited to intensity of activity, individual preferences, and properties of the music itself. Not everyone is motivated by the same music clearly, it comes loaded with both cultural nuance and subjective preferences.
The same UK lab that proposed the theories on motivation mentioned above, conducted studies comparing what music tempo would be best suited to treadmill activities and cycling, finding that there was a variation but only slightly for these low to moderate intensity activities.
They also found that these increases in performance due to music listening, seem to almost disappear when the task reaches the high levels of intensity; presumably because the fatigue trumps the distraction aspect.
Hormone stimulation via music during a gym or fitness studio workout
A few more things to keep in mind when thinking about why music can increase performance are the implications implied by changes in arousal in hormones and satisfaction.
For example, an increase in serotonin as previously mentioned, has the potential to not only increase motivation but also boost brain connections between different systems. Some of these brain systems control sensory and motor processes that support the functions that allow people to do goal-oriented tasks.
The acquisition of motor skills comes from music’s ability to replicate forms of bodily rhythm and human locomotion that can through effective movement patterns, provide a visual to accompany sound.
This visual or physical component makes the experience multi-sensorial which aids in better tasks completion because it allows for the intake/ processing of more information at once.
There is also an important component to keep in mind that has to do with satisfaction. If the music rhythm mirrors the pace of the task, there is a satisfying component that increases intrinsic motivation and in turn, boosts performance ability and duration.
summary - music and physical performance
Music doesn’t just target one aspect that goes into performance, there are a wide range of processes that could be explanations for why we see an increase in output when listening to music in gyms and fitness studios.
Notes / References
https://www.center4research.org/can-listening-music-improve-workout/
Motivational mantras and catchy rhythms/ lyrics inspire harder work and longer durations
Working out to the same beat of a song is satisfying and therefore motivating
Faster paced music improves performance in low/moderate exercise increase distance, pace, or repetitions
Study on treadmill speed showed fast paced music so that the faster the music, the more people increased their speeds without feeling tired
Ideal tempo for music depends on intensity of the task
Preferred temp between 125 bmp and 140 bpm for cycling
123 to 131 bpm for treadmill workouts
2 theories on why:
Delay fatigue distraction makes harder to focus on pain/ exhaust
Increase working capacity
Can lead to feelings of pleasure/ displeasure
Changes in hormone levels—increased serotonin
Regardless of temp, music reduced number of distracting thoughts by about 10%
Music-induced brain plasticity may influence neurohormonal status
Cognitive and emotional processes improve various sensory, motor, coordination, emotional disabilities
https://thesportjournal.org/article/music-sport-and-exercise-update-research-and-application/
Music can influence performance thro:
Dissociation—narrow attention; distract from fatigue (low to moderate intensities only, higher intensity trumps this process); reduction in perceived in exertion
arousal regulation—music used as stimulant to motive or calm “up” anxious feelings; arousal regulation; using imagery in relation to music may be useful
synchronization—syncing of music with repetitive exercise is associated with increased output; tempo can regulate movement (increased efficiency)
In one recent study, participants who cycled in time to music found that they required 7% less oxygen to do the same work as compared to cycling with background
acquisition of motor skills—music accompanied by play allows for different planes of motion and improved coordination
music replicates forms of bodily rhythm and human locomotion (can transport body thro effective movement patterns, provides visual to accompany sound multisensory
lyrics from songs with related messages reinforce techniques
music makes learning more fun and increases intrinsic motivation
attainment of flow—intrinsic motivation, music promotes flow states, perception of flow, increase performance by triggering emotions and cognition associated with flow
Hodges, D.A. (2009) Bodily Responses to Music. In S. Hallam, I. Cross and M. Thaut (Eds.) The Oxford Handbook of Music Psychology, (pp. 121-130). New York: Oxford University Press. Tenenbaum G. A social-cognitive perspective of perceived exertion and exertion tolerance. In: Singer R.N., editor; Hausenblas H.A., Janelle C., editors.Handbook of sport psychology. New York: Wiley; 2001. pp. 810–822.
Karageorghis, C.I., Priest, D.L., Williams, L.S., Hirani, R.M., Lannon, K.M., & Bates, B.J. (2010). Ergogenic and psychological effects of synchronous music during circuit-type exercise. Psychology of Sport and Exercise, 11(6), 551-559.
Karageorghis, C. I., & Terry, P. C. (1997). The psychophysical effects of music in sport and exercise: A review. Journal of Sport Behavior, 20(1), 54.