Wednesday, May 4, 2011

Workout Music: Keep Boredom Away While Exercising

It has been proven scientifically the listening to music while working out you will get better results. First you will notice that you will be able to do more exercises at a higher intensity. Second you won't feel as tired after a workout. You feel energized and powerful if you listen to the right kind of workout music. The world is yours.

Getting motivated through music is a pleasure for many people.

Some cannot exercise without listening to some good workout music. The kind that makes your blood flow faster. Of course there are people that could care less about music while working out. But still they should exercise listening to music to increase the effectiveness of the workout. If you go to the gym I hope they playgood workout music. If not an mp3-player full of energetic and rhythmic music would be really helpful and recommended.

You cannot listen to the same workout music regardless of what type of exercises you are doing. For yoga or Pilates exercises, you should choose more calm meditative music that helps youachieve inner-peace. For jogging you need some energizing dance or pop songs. Create a playlist of songs you like that make you feel a rush of energy and start jogging.

A doctor form the English Brunel University has studied for 20 years the effects of music on the athletic performances of athletes. All the testing lead him to the conclusion that the best beat for working out is found in the range of 120-140 beats per minute. You need to listen to such a song while working out to get motivated. Maybe there is a correlation to the fact that your heart beats 120-140 times per minute while you workout,reaching even 160 beats per minute. Usually the rock and dance songs have between 120-140 beats per minute. The name of the doctor is Costas Karageorghis. Also keep in mind that the options are always up to YOU!

A workout music top made by Fitness Magazine includes some of the most enduring and famous songs out there used by people while working out. Here are just some starter ideas for you own personalized workout music list:

  • "TNT" by AC/DC"
  • Walk This Way" by Aerosmith
  • "So What'cha Want" - Beastie Boys
  • "Crazy in Love" by Beyonce
  • "No More Drama" by Mary J Blige
  • "Under Pressure" by David Bowie
  • "I Want Candy" by Bow Wow Wow
  • "Gonna Make You Sweat" by C&C Music Factory
  • "Since U Been Gone" by Kelly Clarkson
  • "Loser" by Beck
  • "Feelin' Alright" by Joe Cocker

Muscle of the Week:

3 moves that target your HAMSTRINGS


1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders
as you would a power squat, not on top of your shoulders. Keep
your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.

2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.

3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.


1. Put a barbell in front of you on the ground and grab it with palms facing down, grip that a little wider than shoulder width.
Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be
straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting.
Tip: Take a deep breath at the start your starting position.

3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale.
Tip: The movement should not be fast but steady and under control.

4. Once you are standing completelyof the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.

5. Repeat for the recommended amount of repetitions.


1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).
Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.

2. Keeping the torso flat on the bench, ensure your legs are fully
stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.

3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.

4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.