CELEBRATE LIFE - Page 14

We listen to music in our cars, our desks and while we work around the house. We listen to music to enhance our moods, whether it be for a romantic evening, an exciting party or to relieve stress before bedtime. It seems like there is a type of music for any occasion, but how can music help in your physical training? First and foremost, music can be an amazing inspiration for a workout. If you have the right workout, the right equipment and the right songs, you can complete your workout feeling like a million bucks! There are several ways to set up your workouts so that your music can help you achieve your training goals. First, pick a device that will not interfere with your workout. Be sure that the ear pieces will stay on your head so that you do not have to take time away from your workout readjusting them. When creating a playlist for your workout, keep the first 5 to 10 minutes slow to moderate tempo and use this for your warm-up. Your warm-up should gradually increase your body temperature and heart rate, so use songs with a beat that matches your warm-up stride or stroke. If you are running, you may want to start out with shorter strides and move towards longer strides. If you are swimming, use this warm up time to stretch out your body and get used to the water. Take long arm strokes and roll your body to the beat. This part of the workout is to get your body ready for the main set. Let the music get you excited...ready go! The next phase should have songs that absolutely pump you up! Depending on the distance and goal of your workout, you can rotate songs that help you keep a long distance pace or you can program songs that incorporate sprints. For a distance run or swim, pick songs that will help you keep your pace and throw in a short fast song for a mid sprint. You can use the music to motivate you through both fatigue and boredom, or simply get lost in the music altogether. If you are sprint training, pick songs that have a fast beat. Rotate them with slower songs for interval training. You can be creative with your song lists depending on what kind of workout you'd like to have, however this part should be the toughest part of your workout. The final phase is your cool down. Like your warm up, it should have a few songs with a slower beat that will slow your body and heart rate down. You shouldn't stop working out directly after a main set. Let your mind relax while your body naturally warms down with the beat of the music. Slow the song tempo even more and transition into flexibility and stretching. Use this time to calm your body & mind enjoy relaxing after a great workout. While training to music can be a great motivator, it isn't for everyone. If you use headphones, make sure you can do so safely.

About the Author
Niki Dobbyn is a writer for TriathaNewbie.com, a web site dedicated to easily guiding new triathletes into the world of mini-triathlons.

health: music can inspire you to exercise

(August 21, 2006) Music can be a source of motivation and inspiration for your workouts. In fact, if you pick the right music for your taste, not only will your performance improve, but your long-term commitment may improve as well. Here's why: Dissociating from the doldrums.

Music can divert your attention from fatigue experienced during repetitive exercise that doesn't require maximum effort (such as running). The technique — dissociation — involves focusing on something unrelated to the task at hand. Dissociation, which could include other tasks, such as calculating math problems in your head, has long been known to improve exercise performance. MP3 players: The new caffeine.

Athletes are always looking for aids that truly enhance performance without causing harm to the body. Music, as long as your headset isn't too loud, is an underrated, safe and powerful performance enhancer that can alter mood and act as a stimulant before and during exercise. Furthermore, the right mix of tunes can help exercisers reach a state of flow — the scientific term for being "in the zone." Flow has been linked to optimal state of mind and represents complete enjoyment of and immersion in physical activity. Rock that body!

Music inherently makes people want to move, and as a result of the similarities between rhythm and human movement, if the movement and music are aligned, you'll work harder and longer. iTunes has joined forces with Nike to offer Sport Tunes playlists for a variety of musical tastes and types of exercise. While some of these lists have some long-forgotten tunes, you'll probably be better off creating your own playlists to ensure every song will contain the motivation and inspiration you need to keep you moving to the beat. To download a Sport Tunes playlist, click "Launch Music Store" at www.apple.com/itunes; then choose "Nike Sport Music" from the Choose Genre list on the left. Source: Karageorghis, C.I. (1999). "Music in Sport and Exercise: Theory and Practice." The Sport Journal, Vol. 2, No. 2.