How Music Is Revolutionizing Training: The Science Behind Music and Sports
Music is more than just entertainment. It is a tool that stimulates our nervous system, increases our endurance and makes training not only bearable but often enjoyable. But how exactly does music affect the body and psyche during sport?
The connection between music and the nervous system
Music acts directly on the central nervous system, especially the limbic system, which is responsible for emotions and motivation. Studies show that music:
Releases dopamine and endorphins : These neurotransmitters increase feelings of pleasure and reward, which increases motivation and reduces perceived effort.
Synchronizes the heartbeat : Rhythms influence the heart rate and can have either a calming or stimulating effect. Fast music activates the sympathetic nervous system, which can increase performance.
Reduces stress : Slower music activates the parasympathetic nervous system, which reduces the release of cortisol (stress hormone) and promotes regeneration.
Improves motor control : Music stimulates the premotor cortex, which is involved in movement coordination, thus facilitating rhythmic movements.
Music as a Motor for Physical Exertion
1. Increase performance
The right music can influence the physiological perception of exertion. Research shows that music improves oxygen uptake (VO2 max) and energy production efficiency. This happens through:
- Distraction from exhaustion : Music distracts attention from physical pain and focuses it on the rhythm.
- Increase in sympathetic activity : Faster music increases the heart rate and breathing rate, which promotes blood flow to the muscles.
2. Synchronization of movement and music
Music with a certain beats per minute (BPM) range can make movements more efficient by supporting the neural control of movements. Studies show:
- Rhythmic efficiency : The premotor cortex synchronizes with the rhythm of the music, which optimizes movement energy.
- Energy savings : Synchronized movements waste less energy, increasing endurance.
Examples:
- Slow rhythm (90-120 BPM) : Promotes muscle relaxation and is suitable for warming up or stretching.
- Moderate rhythm (120-140 BPM) : Supports endurance sports such as running or cycling.
- Fast rhythm (>140 BPM) : Promotes intense workouts like HIIT or weight lifting.
3. Effect on cardiovascular system and respiration
- Heart rate variability (HRV) : Music can positively influence HRV, a marker of cardiovascular health and stress resistance.
- Respiratory rate : Music with slow rhythms can lower the respiratory rate, while fast beats can synchronize and stimulate it.
Emotional and psychological effects
Music affects not only the body but also the mind:
- Emotional reinforcement : Music activates the brain’s reward system and increases the emotional connection to exercise.
- Stress reduction : Slow and harmonious sounds lower cortisol levels and promote relaxation.
- Flow state : Music can help you get into a flow state where movements seem effortless.
Practical tips: Optimize music for your training
1. Create a playlist
Create a playlist with different BPM ranges to suit the phases of your training:
- Warm-up : Slow, rhythmic tracks
- Main training : Energetic songs
- Cool-Down : Soothing Melodies
2. Individuality counts
Everyone reacts to music differently. Try different genres - from pop to rock to electronic music - and find out what drives you.
3. Use technologies
Apps like Spotify or Apple Music offer personalized playlists for workouts. Some apps automatically sync the music to your tempo so you always stay in the flow.
Music as the key to better performance and more fun
Music is not just an accompaniment, but a crucial factor for effective and motivated training. It influences our nervous system, increases performance and ensures that physical exertion becomes a pleasure.
The science behind music and exercise shows that the right rhythm, pace and emotional connection to a song can revolutionize the workout experience. So, grab your headphones, create your playlist and experience how music takes your workout to the next level!
Common BPM values of different music genres
| genre | BPM area |
|---|---|
| Slow Waltz | 84–90 |
| Hip-Hop, Rap, Trip-Hop | 60–110 |
| Acid Jazz | 80–126 |
| Tribal House | 120–128 |
| House, Garage House, Disco House | 120–135 |
| Dubstep | 128–160 |
| Trance, Hard House, Hardstyle | 128–155 |
| Viennese Waltz | 174–180 |
| Jungle, drum and bass, hardcore | 160–190 |
| Hardcore Techno, Gabber, Frenchcore | >160 |
| swing | 100–300 |
| Black Metal, Death Metal | <320 |
| Speedcore | 250–500 |