What are you listening when you are running?
Many runners have developed their own running habits from the beginning of running to the present. The runners who have their own set of system habits all reflect good athletic performance during training.
For example, you must empty before running, or you must have a bottle of water and a bottle of functional drink. Some runners must wear headphones and listen to music while running.
Nowadays, many runners wear headphones to complete training tasks during training. They believe that music can be used as a motivation or distraction, which helps them achieve better athletic performance.
So, does listening to music while running really help with athletic performance?
What effect does music stimulation have on running?
1. Physiological mechanisms by which music stimulates exercise capacity
The mechanism of the effect of music stimulation on physiological influence is more complicated, and medical scientists and music scholars have different interpretations.
The cells of the whole body are doing tiny vibrations, and the cells at the heart, brain, stomach and other organs are more prominent. When the human body is out of tune, the micro-vibration in the body is in an abnormal state. At this time, if the science chooses a certain rhythm of music to act on the human body, this abnormal state can be adjusted.
2. The psychological mechanism of music stimulation affecting athletic ability
Traditional Chinese medicine believes that the five-tone has an important impact on people's physical and mental health.
The five-tone palace, the merchant, the horn, the levy, and the feather are equivalent to the modern do, re, mi, sol, and la, which first appeared in the Yellow Emperor's Internal Classic. In the emotional sense, the ancients used the five elements and five ambitions (anger, joy, thought, sadness, fear) and other factors to be organically linked to the five elements.
In addition to the five-tone theory of traditional Chinese medicine, modern psychologists believe that selective sensory filtering theory is the main mechanism that affects the feeling of exercise fatigue during exercise. Effective music stimulation can reduce the tension of the body, improve the performance level and recovery after exercise and during exercise.
The benefits of listening to music before, during and after exercise
The composition and influencing factors of athletic ability are numerous. The research on music around sports mainly focuses on three parts before, during and after exercise.
1. Benefits of listening to music before exercise
Listening to music before exercise can improve the athlete's bad emotional state.
Before exercise training or competition, athletes' emotions may be affected by many different factors, which may cause most athletes to have excessive or too low excitability of the nervous system, pre-competition fever or pre-match coldness. Pre-heat syndrome is often characterized by anxiety such as anxiety caused by excessive excitement, while pre-match coldness is characterized by negative emotions such as lack of confidence and fear of failure.
Music can influence psychology through changes in emotions. It can directly affect people's emotions and resonate. It has a positive impact on eliminating bad psychological factors, stabilizing emotions, and forming emotional optimization.
2. The benefits of listening to music in sports
Applying music stimulation during exercise can reduce the feeling of fatigue during exercise, which is usually assessed using a subjective fatigue sensation scale.
Music stimulation acts on the limbic system and brainstem reticular structure through auditory conduction, and through the regulation of the music processing center in the cerebral cortex, it affects the physiological function and mental state of human beings, such as promoting endorphin synthesis and inhibiting hypothalamic promotion. The release of adrenal cortex hormones produces a sense of relaxation and pleasure; reduces the excitability of the sympathetic nervous system, reduces subjective fatigue sensation, and enhances exercise tolerance.
Playing music in sports training can also help to overcome the monotony and fatigue caused by long-term training, and achieve the purpose of enhancing training results.
3. The benefits of listening to music after exercise
The study of exercise fatigue recovery is an important topic in the field of sports medicine.
If the fatigue is not eliminated in time, and the training continues, not only can the exercise level not be improved, but also the sports disease may be caused by the accumulation of fatigue. Numerous studies have shown that music may be an effective means of promoting recovery from exercise fatigue.
Listening to 15 minutes of relaxing music during aerobic exercise fatigue recovery, heart rate is significantly reduced, response time is shortened, urine protein content is significantly decreased, indicating that relaxing music is conducive to cardiovascular and psychological fatigue recovery, can enhance kidney regulation, improve the central and Skeletal muscle fatigue status.
The downside of listening to music while running!
1, security issues
When you bring your headphones to run, listening to the concert weakens your awareness and reaction time. Attention is not concentrated enough to reduce the vigilance of things around, it is easy to be hit by vehicles. According to the National Highway Traffic Safety Administration, in 2016, more than 3,000 people died due to driver distraction.
If you are in a track and field, the chances of colliding with pedestrians will increase a lot. (Know that today's track and field is full of walking pedestrians and elderly people with children)
2, affect your game rhythm
Although it has been mentioned earlier that listening to music training is effective for improving athletic performance, it does not exist in every training or competition. When you are in the game, there may be many factors that affect the individual. The rhythm of the music that you want to synchronize before will affect your game rhythm. So everything is too late, listening to music running too much, may be counterproductive.
3, will damage your running experience
The reason why many people start running is to want the soul to return. Running allows you to return to your body, away from life and society. Many runners who insist on running without listening to music occasionally get extra motivation from their favorite songs, but in contrast they are more willing to think about the special experience of running.
Notes on running and listening to music
1. Wear headphones to run, avoid running on the motorway, try to choose the familiar road section, the music volume should not be adjusted too high, otherwise it will weaken your awareness and reaction time, reduce your own vigilance, very dangerous.
2. The choice of music should not be too slow or strong, and it is easy to influence the running rhythm of the music, so find the music of the right rhythm and match your own pace.
3. Listening to music in addition to isolating the surrounding environment, it also blocks your own judgment of the body, the brain can not get feedback. If you are already tired, it is best not to use music to complete the training, and occasional breaks are also a good choice.
Which music is suitable for running?
When the rhythm of the music is consistent with the rhythm of the run, the runner performs better than when there is no music.
Most of us run at a pace of about 160 steps per minute, so we can choose 160 or 80 beats per minute, which is 160 beats per minute (BPM). The former is called step frequency in exercise physiology, and the latter is called BPM in the music industry.
It is recommended to have 160 beats per minute (BPM) of fast-paced music for high-intensity training and less than 160 BPM for weekend long-distance jogging. These music often follow the rhythm of the beat, the small melody is repeated many times, the beat speed is more uniform, and it will not be fast or slow.