Catchy beats like Uptown Funk get Aussies moving in the gym

IT’S Australia’s most popular track for exercising, but experts say listening to tunes like Uptown Funk can even make your workout more effective.

Moving to the funky beat

A BIT of Uptown Funk gets the heart racing in more ways than one.

Popular on the dance floor, it’s also Australia’s favourite workout track.

The catchy tune takes the top spot for the song most often streamed while people exercise.

Exercising to music is not just about listening to something other than your heart rate and breathing while you sweat.

Studies have shown that listening to music while you exercise can boost your performance and endurance and provide extra motivation to push on through the discomfort.

Mark Ronson in action. Picture: Supplied

Leading sports psychologist Paul Penna says listening to music while exercising can definitely influence your performance.

“Music can impact your mood, so listening to your favourite songs while exercising can inspire you to work harder and exercise for longer. Songs like Don’t You Worry Child and Sweet Nothing are uplifting and fast-paced so are ideal for getting you in the right frame of mind for exercise,” he says.

“The lyrics can have a positive influence, while the beat of a song also encourages you to exercise to that rhythm so you may find yourself increasing pace more consistently than you would if you weren’t listening to any music.”

Dr Costas Karageorghis of Brunel University, London, has spent more than 20 years studying how music influences exercise.

“At the point when your body is shouting ‘stop’, the music has the power to lift your mood and beckon you on. This is why your choice of music for exercise has important implications for how likely you are to stick to an exercise regimen,” he says.

“When synching your movements to the beat of the music, increase the intensity of your workout by raising the music tempo by one or two beats per minute beyond your comfort zone — this will increase your work rate with the added benefit that the difference in effort will be almost imperceptible.”

Upbeat music can make workouts more effective.

Research has found most people seem to naturally prefer songs between 120 and 140 beats per minute, which correlates to having the maximum effect for moderate exercisers.

Listening to music distracts athletes from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency.

Dr Karageorghis says when listening to music, people run further, ride longer and swim faster than usual — often without realising.

A 2012 study that Dr Karageorghis was part of found participants who cycled in time to music required seven per cent less oxygen to do the same work as cyclists who did not synchronise their movements with background music.

Celebrity personal trainer Michelle Bridges says music can even get you in to the mood for exercise if you put on a track you know sends your motivation levels soaring.

“Music is powerful in so many ways when it comes to moving your body,” she says.

“Within a couple of minutes it’s got you in to the beat. I like music that is pretty fast when running, but more grungy for gym work. Choose whatever you want to fire you up and match your pace.”

TOP WORKOUT TRACKS

1. Uptown Funk — Mark Ronson

2. Blame — Calvin Harris

3. Bang Bang — Jessie J, Nicki Minaj, Ariana Grande

4. Sugar — Maroon 5

5. Ugly Heart — G.R.L.

6. Outside — Calvin Harris

7. Heartbeat Song — Kelly Clarkson

8. Geronimo — Sheppard

9. POWER — Kanye West

10.’Till I Collapse — Eminem

Source: Spotify

DON’T ZONE OUT

The research confirms that music can boost your workout but zoning out to your favourite tunes can be dangerous — particularly if exercising outdoors.

It’s vital for your personal safety to be able to hear what’s going on in your surroundings at all times.

Many events ban music devices because of the potential to be distracted and not hear what’s going on around or behind you, or to hear directions from marshals.

If you do run or cycle outdoors with music, ensure it’s at a low volume so you can hear traffic, sirens, bikes and other people approaching.

Or listen with just one side of your earphones in.

It’s also possible that concentrating on the music may dull some of your other senses so ensure you keep alert for other hazards such as road crossings, pot holes, unsafe areas and unleashed dogs.