Almost 10 years ago, when I first started taking spin classes, one of my gym teachers told me that each play was automatically based on how often we transitioned from mushy love songs to spin class. I was convinced that I was broadcasting about my love life on the list. sad From love songs to songs about independent and confident bosses, and back again. When I finally qualified to teach my own cycling classes, I realized I was right. Although the urge to express my inner feelings through playlists and work on them in the gym is strong, I try not to subject my students to submission. Every detail of my inner world.
As someone who literally gets paid to create high-octane playlists several times a week, I know a thing or two about how to get the most out of the music I play at the gym, but the rules I follow in class are different from those at school. is different. I have prepared this as a playlist to improve my own cardiorespiratory function. I’ll tell you what I do and what Teddy Savage, National Lead Trainer at Planet Fitness, recommends.
How to choose songs based on your cardio method
First of all, my old spin teacher’s approach wasn’t completely wrong. If you’re going through something, use that to motivate you in the gym. If you’re excited about romance, listen to love songs. If you’re nervous about a job interview, choose a song that makes you feel like a winner. That part is easy, and working out while connecting with your emotions is a great way to cope with whatever is going on in your life.
That being said, some structure is required. Spin focuses on beats per minute (BPM). To get people’s heart rates up, they need faster beats, faster feet, and lower tension on the bike, but when it comes to cooling down or climbing a “hill” with more tension on the knobs, it’s better to have fast beats, fast feet, and lower tension per minute. We want to reduce the number of beats. There’s a lot of weedy thinking in all of this, but there’s really no need to worry. As a general guideline, when doing cardio on your bike, your BPM should be low, between 120 and 125. You can challenge yourself and get your heart rate up by increasing your heart rate to the 130-150 range. I am using a website called Song BPMThis allows you to know the BPM of any song with great certainty. But again, there’s no need to be too intellectual about this. Remember, the faster the song, the faster your feet can move.
Anyway, once you start running on the treadmill or climbing the stair machine, it goes out the window. On a spin, you can easily tap each beat with your foot, but on a treadmill you can’t do it as easily and safely. Instead, you should prioritize finding songs that get you excited, keep you moving, and keep you energized. First tip: If you want to overcome higher tensions on the bike or go faster on the treadmill, elliptical, or stair climber, look for longer, possibly more emotional songs. Increase the tension and speed between the verse and chorus, then lower the tension after the bridge.
“If you’re ready to do more HIIT. [high-intensity interval training] If your style of workout is one where you push your limits, you’ll want to add an uptempo cut with a strong bass line,” Savage says, adding that if you’re interested, consider adding a motivational cut. We also suggest lyrics and happy lyrics. , If it’s going to be a steady state cardio type of workout, you might want to choose a group of soothing songs that are great at telling a story or creating an image with lyrics that will take you on a whim. . From treadmills to concerts with friends and having the time of your life. ”
Go for something new, not an old favorite
You don’t need me to tell you what kind of lyrics you like or remind me to try faster, harder beats, but there’s more to song selection than that. . I’m not the type of person who derives motivation or pleasure from the actual workout part, so I need distractions during the workout. Sometimes I achieve this by watching an engaging and dramatic show on my phone, but on the days when I choose music, I have to find a way to trick myself get Distracted. It may seem counterintuitive, but that means I rarely listen to the songs I like.
For spins, it is very important that I teach the songs that I know by heart so that I can easily signal to other riders. We don’t want to think too much about what’s going to happen next when we’re concerned about someone else’s shape and health. The music should blend into the background so you can concentrate on the lesson. But I don’t do that when I’m training alone. want Because then you start thinking about how much you don’t want to keep running. To trick yourself, look for remixes, mashups, and sped-up versions of your favorite songs. Hearing something familiar with a twist keeps me hooked and interested in what’s to come. Additionally, these versions of songs are usually faster or have stronger bass lines than the originals, making them suitable for different workouts.
Another option is to use AI to find songs similar to songs you already enjoy and know you get a good workout in. On Spotify, select the song you like and press the three dots in the top right corner.[ラジオに移動]Select. It will then create a whole playlist of similar songs, some of which I know and many of which I don’t. It was a distraction.
Other things to keep in mind when creating a gym playlist
Savage points out that variety is the spice of life, so you should regularly update your playlist and add new music to keep your workouts fresh. I couldn’t agree more. You can follow My Spin playlist on SpotifyI change it every 2-3 days for classes if necessary. Planet Fitness offers several playlists You can also follow.
One thing I’ve found that works for me is specifying specific genres for specific tasks. Just like having a designated space in your home for studying or working, differentiating the music you listen to when performing certain tasks helps your brain know it’s time for a workout. . On the Elliptical, I find myself listening to a lot of early 2000s commercial rap, but it’s not something I listen to while running errands. On the other hand, when I was dancing in a club and the song I was playing in my spin class came on, I had a really strange experience where I felt crazy. My stupid little Pavlovian brain always gets confused for a moment. I’m wearing heels and holding an Amaretto Sour…I guess it’s time for the dash countdown? I feel it strange Don’t let your feet be tied to your bike pedals while listening to these songs. Tap into your lizard-like nature by setting aside a genre or two specifically for your workouts. Then, when you hear these songs, you instinctively know that it’s time to take the stairs.
Finally, make your playlist longer than necessary. According to Savage, “The worst part is when the playlist isn’t long enough and you end up having to repeat a song… boring! If anything, you’ll want to make the overall runtime of your playlist longer than your expected routine so you have enough runway to do reps, take breaks, and have a little dance party between sets. I am. ”
What I mean is, I always stick some random songs at the end of my spin playlist, so the music continues to play while people leave. Going from all the beats assaulting your ears to silence is disorienting, and if it happens in the middle of your workout, you have to pull out your phone to find some new music and lose focus. That’s all. Quickly.
